Vegetarian meal plan.pdf
MohnishNair
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26 slides
Aug 05, 2023
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About This Presentation
Vegetarian indian meal
Slide Content
Your Personal
Vegetarian Meal
Plan
Vegetarian Meal
Plan
YouShould Eat Foods Daily
Protein (fish): up to 150-200 g
Vegetable oils: 1-2 tbsp.
Nuts / Seeds: 30 - 40 g
Porridge, pasta: 200 - 250 g
Bread: up to 100 g
Vegetables and greens: 600 - 700 g
Berries / Fruits: up to 300 g
Egg: 1-2 pcs
Fermented milk products: kefir /
yogurt - 200 mlcheese - 30 g / cottage
cheese - 100 gbutter - 10 g
Protein (fish): up to 150-200 g
Vegetable oils: 1-2 tbsp.
Nuts / Seeds: 30 - 40 g
Porridge, pasta: 200 - 250 g
Bread: up to 100 g
Vegetables and greens: 600 - 700 g
Berries / Fruits: up to 300 g
Egg: 1-2 pcs
Fermented milk products: kefir /
yogurt - 200 mlcheese - 30 g / cottage
cheese - 100 gbutter - 10 g
Recommendations Tasks
01
02
03
04
05
01
02
03
04
05
Distinguish between emotional and physical hunger.If you are craving sweet,
salty or fatty food, as well as their combinations, most often it is a sign of stress
and emotional exhaustion.
Salt enhances appetite and contributes to excessive food intake and obesity.
Be aware that you may end up eating much more food if it's salty.
Fruits are healthy and tasty, but don’t forget that fructose, which gives them
sweetness, leads to metabolic changes in the liver. This leads to an increase in
its size, the outgrowth of fat tissue and disruption of its function.
Remember these simple combinations of seasonings and spices:- for meat, it is
best to take parsley, dill, garlic, pepper, bay leaf, ginger;- cucumbers go well
with dill, parsley, thyme;- carrots - with mint, horseradish, black pepper;-
tomatoes - with dill, bay leaf, rosemary, caraway seeds, cloves;- fish - with
;cnkw;Mwflncb;Ma:bcmMo
Honey, maple syrup is the same sugar. Do not look for sugar substitutes, they
influence equally the body.
Take the salt shaker off the table. Do not add salt to food excessively.
If it’s hard for you to give up salt, cut the saltiness of dishes, replacing part of
the salt with spices. They will make the taste of the prepared dishes more
saturated, but they will not harm the body.Early dinner at 4-5 pm and
recommended breakfast at 8-9 am
Be mindful of the amount of fruit you eat. Calculate their approximate weight -
the norm is up to 300 g.
Eat today without haste. Set aside your phone, newspaper, magazine, get away
from the TV . In this way you can feel all the tastes that you have on your plate
and enjoy your food. Moreover, it will not let you overeat.
Save yourself a list of alternative names for sugar, which is added at the factory
and study the packaging when buying:
- glucose-fructose syrup;
- “fructose syrup”;
- HFCS, GFS;
- sucrose, maltose;
- corn syrup, molasses;
- sugar cane;- corn sugar;
- honey;
- fruit concentrate;
- maple syrup;
- rice and corn syrup;
- molasses, dried cane syrup;
- invert sugar, brown rice syrup;
- white grape juice.
01
02
03
04
05
01
02
03
04
05
Distinguish between emotional and physical hunger.If you are craving sweet,
salty or fatty food, as well as their combinations, most often it is a sign of stress
and emotional exhaustion.
Salt enhances appetite and contributes to excessive food intake and obesity.
Be aware that you may end up eating much more food if it's salty.
Fruits are healthy and tasty, but don’t forget that fructose, which gives them
sweetness, leads to metabolic changes in the liver. This leads to an increase in
its size, the outgrowth of fat tissue and disruption of its function.
Remember these simple combinations of seasonings and spices:- for meat, it is
best to take parsley, dill, garlic, pepper, bay leaf, ginger;- cucumbers go well
with dill, parsley, thyme;- carrots - with mint, horseradish, black pepper;-
tomatoes - with dill, bay leaf, rosemary, caraway seeds, cloves;- fish - with
;cnkw;Mwflncb;Ma:bcmMo
Honey, maple syrup is the same sugar. Do not look for sugar substitutes, they
influence equally the body.
Take the salt shaker off the table. Do not add salt to food excessively.
If it’s hard for you to give up salt, cut the saltiness of dishes, replacing part of
the salt with spices. They will make the taste of the prepared dishes more
saturated, but they will not harm the body.Early dinner at 4-5 pm and
recommended breakfast at 8-9 am
Be mindful of the amount of fruit you eat. Calculate their approximate weight -
the norm is up to 300 g.
Eat today without haste. Set aside your phone, newspaper, magazine, get away
from the TV . In this way you can feel all the tastes that you have on your plate
and enjoy your food. Moreover, it will not let you overeat.
Save yourself a list of alternative names for sugar, which is added at the factory
and study the packaging when buying:
- glucose-fructose syrup;
- “fructose syrup”;
- HFCS, GFS;
- sucrose, maltose;
- corn syrup, molasses;
- sugar cane;- corn sugar;
- honey;
- fruit concentrate;
- maple syrup;
- rice and corn syrup;
- molasses, dried cane syrup;
- invert sugar, brown rice syrup;
- white grape juice.
Recommendations Tasks
06
07
08
09
10
11
06
07
08
09
10
11
The higher the cooking temperature, the more the final glycation products are
formed.Glycation products are usually found in fried meat crust, which is
cooked on the grill and at high temperatures.
If you really want to eat sweets, it is better to do it in a good mood, since
sweets in a depressed state, in fatigue, stress increase your emotional
attachment to them.
One of the most useful options for cooking vegetables is Al dente.When you
leave a slightly undercooked center in the vegetables, they taste a little
crunchy. With this cooking method, maximum benefits in the vegetables are
preserved.
A signal of satiety from the receptors of the stomach to the brain comes about
20 minutes after the start of the meal. Therefore, you shouldn't eat quickly
since you can overeat. Try the practice of eating Chinese or Japanese food with
chopsticks, this slows down and lengthens the meal well.
Broccoli or kale contain many vitamins, minerals, biologically active
substances, easily digestible protein and lutein, useful for eyesight. Add them
to your salad today!
50 ml of apple juice contains 110 kcal and 26 g of sugar, and Coca-Cola in the
same volume contains 105 kcal and 26.5 g of sugar. Do not buy liquid sugar!
Sweet drinks are bad for your health.
Lower the temperature when you cook meat and proteins.Steam fish and
seafood, simmer chicken in sauce and stew red meat.
Try to stretch your meal for up to 15 minutes. Do not eat in a hurry, it will lead
to digestion problems, the likelihood of belching after eating, stomach pain,
bloating in the intestines and lack of pleasure from eating will increase.
Marinate meat before cooking. This reduces the cooking time and makes meat
softer. You can use for acidification: apple, wine vinegar, balsamic vinegar, kiwi,
lemon juice, lemon pulp, lime.
Add something new to your salad today, for instance, a small amount of
pickled seaweed! This will diversify the diet with a new taste and serve as a
good source of irreplaceable iodine.
Eating a handful of nuts or seeds once a day will greatly reduce your risk of
heart and vascular disease.
Pay attention to the condition of your teeth!Often, enamel is damaged by fruit
acids of juice and cola. If there are the first signs - the sensitivity of the teeth to
cold or hot drinks has increased, or they have begun to respond to the cold
wind - consult your dentist for preventive measures.
06
07
08
09
10
11
06
07
08
09
10
11
The higher the cooking temperature, the more the final glycation products are
formed.Glycation products are usually found in fried meat crust, which is
cooked on the grill and at high temperatures.
If you really want to eat sweets, it is better to do it in a good mood, since
sweets in a depressed state, in fatigue, stress increase your emotional
attachment to them.
One of the most useful options for cooking vegetables is Al dente.When you
leave a slightly undercooked center in the vegetables, they taste a little
crunchy. With this cooking method, maximum benefits in the vegetables are
preserved.
A signal of satiety from the receptors of the stomach to the brain comes about
20 minutes after the start of the meal. Therefore, you shouldn't eat quickly
since you can overeat. Try the practice of eating Chinese or Japanese food with
chopsticks, this slows down and lengthens the meal well.
Broccoli or kale contain many vitamins, minerals, biologically active
substances, easily digestible protein and lutein, useful for eyesight. Add them
to your salad today!
50 ml of apple juice contains 110 kcal and 26 g of sugar, and Coca-Cola in the
same volume contains 105 kcal and 26.5 g of sugar. Do not buy liquid sugar!
Sweet drinks are bad for your health.
Lower the temperature when you cook meat and proteins.Steam fish and
seafood, simmer chicken in sauce and stew red meat.
Try to stretch your meal for up to 15 minutes. Do not eat in a hurry, it will lead
to digestion problems, the likelihood of belching after eating, stomach pain,
bloating in the intestines and lack of pleasure from eating will increase.
Marinate meat before cooking. This reduces the cooking time and makes meat
softer. You can use for acidification: apple, wine vinegar, balsamic vinegar, kiwi,
lemon juice, lemon pulp, lime.
Add something new to your salad today, for instance, a small amount of
pickled seaweed! This will diversify the diet with a new taste and serve as a
good source of irreplaceable iodine.
Eating a handful of nuts or seeds once a day will greatly reduce your risk of
heart and vascular disease.
Pay attention to the condition of your teeth!Often, enamel is damaged by fruit
acids of juice and cola. If there are the first signs - the sensitivity of the teeth to
cold or hot drinks has increased, or they have begun to respond to the cold
wind - consult your dentist for preventive measures.
Recommendations Tasks
12
13
14
15
12
13
14
15
With a glass of juice, along with vitamins and antioxidants, we also get a
serving of sugar.Juices, unlike whole fruits, almost do not contain fiber, which
has no energy value, so they have much more calories per unit mass.Eat whole
fruits, do not make juice out of them.
Please note: juices contain many organic acids that increase the acidity of
gastric juice. Therefore, it is better not to risk and drink juices if you have
gastritis with high acidity or peptic ulcer. It can cause pain in your stomach.
Caffeine does not suppress appetite, but rather stimulates it.It enhances the
secretion of gastric juice. Thus, consuming caffeine without food can lead to
gastritis and even peptic ulcer. Do not start the day with coffee, drink it an hour
after breakfast.
By following the principle of allocating half of your plate to vegetables, you
can reach the daily fiber intake and take care of your gut health and contribute
to the normal process of defecation.
Pay attention to the color of urine after urination. If you drink enough fluids, the
urine will be a transparent yellow color. If your body is dehydrated, the urine
will be dark yellow.
Remove juices from your diet if you have excessive flatulence. Soluble juice
components can have an unexpected effect on digestion. They increase acid
production by the stomach, weaken and cause excessive gas.
Do not forget that greens in your plate are as much an indispensable element
of food as vegetables. Do not forget to buy greens!
Try to thoroughly chew while eating. Saliva amylase is an enzyme that starts the
process of digestion already in the oral cavity and is activated due to careful
chewing when you eat. In this way, the digestive system works better.
12
13
14
15
12
13
14
15
With a glass of juice, along with vitamins and antioxidants, we also get a
serving of sugar.Juices, unlike whole fruits, almost do not contain fiber, which
has no energy value, so they have much more calories per unit mass.Eat whole
fruits, do not make juice out of them.
Please note: juices contain many organic acids that increase the acidity of
gastric juice. Therefore, it is better not to risk and drink juices if you have
gastritis with high acidity or peptic ulcer. It can cause pain in your stomach.
Caffeine does not suppress appetite, but rather stimulates it.It enhances the
secretion of gastric juice. Thus, consuming caffeine without food can lead to
gastritis and even peptic ulcer. Do not start the day with coffee, drink it an hour
after breakfast.
By following the principle of allocating half of your plate to vegetables, you
can reach the daily fiber intake and take care of your gut health and contribute
to the normal process of defecation.
Pay attention to the color of urine after urination. If you drink enough fluids, the
urine will be a transparent yellow color. If your body is dehydrated, the urine
will be dark yellow.
Remove juices from your diet if you have excessive flatulence. Soluble juice
components can have an unexpected effect on digestion. They increase acid
production by the stomach, weaken and cause excessive gas.
Do not forget that greens in your plate are as much an indispensable element
of food as vegetables. Do not forget to buy greens!
Try to thoroughly chew while eating. Saliva amylase is an enzyme that starts the
process of digestion already in the oral cavity and is activated due to careful
chewing when you eat. In this way, the digestive system works better.
Day 1.
Daily Macros
— 62g, — 52g, — 98g, — 1230Protein Fat Carbs Calories
Breakfast
Chia seeds
30g
milk 2.5%
200 ml
raspberries
100g
almonds
20g
lunch
baked sweet
potato
200g
grilled trout
100g
cauliflower
150g
avocado
50g
snack
pineapple
200g
dinner
tofu cheese
150g
salad leaf** tomato
150g
cucumber
100g
bell pepper
50g
*weight when uncooked **unlimited quatity
Daily Macros
— 62g, — 52g, — 98g, — 1230Protein Fat Carbs Calories
Breakfast
Chia seeds
30g
milk 2.5%
200 ml
raspberries
100g
almonds
20g
lunch
baked sweet
potato
200g
grilled trout
100g
cauliflower
150g
avocado
50g
snack
pineapple
200g
dinner
tofu cheese
150g
salad leaf** tomato
150g
cucumber
100g
bell pepper
50g
*weight when uncooked **unlimited quatity
Day 2.
Daily Macros
— 85g, — 40g, — 120g, — 1224Protein Fat Carbs Calories
Breakfast
wild rice*
50g
2 eggs cucumber
100g
avocado
40g
lunch
boiled
chickpeas*
50g
asparagus
200g
grapefruit
150g
snack
apple
200g
dinner
couscous*
50g
steamed
octopus
100g
chinese cabbage
200g
*weight when uncooked
Daily Macros
— 85g, — 40g, — 120g, — 1224Protein Fat Carbs Calories
Breakfast
wild rice*
50g
2 eggs cucumber
100g
avocado
40g
lunch
boiled
chickpeas*
50g
asparagus
200g
grapefruit
150g
snack
apple
200g
dinner
couscous*
50g
steamed
octopus
100g
chinese cabbage
200g
*weight when uncooked
Day 3.
Daily Macros
— 81g, — 43g, — 110g, — 1269Protein Fat Carbs Calories
Breakfast
3-egg omelette
50g 200g
tomato whole grain
bread
50g
lunch
wild rice*
50g
mussels
200g
zucchini
200g
snack
banana
100g
cashew
40g
dinner
stewed Romano
beans*
50g
tomato carrots
100g50g
*weight when uncooked
Daily Macros
— 81g, — 43g, — 110g, — 1269Protein Fat Carbs Calories
Breakfast
3-egg omelette
50g 200g
tomato whole grain
bread
50g
lunch
wild rice*
50g
mussels
200g
zucchini
200g
snack
banana
100g
cashew
40g
dinner
stewed Romano
beans*
50g
tomato carrots
100g50g
*weight when uncooked
Day 4.
Daily Macros
— 79g, — 56g, — 100g, — 1200Protein Fat Carbs Calories
Breakfast
whole grain
bread
75g
50g
peanut butter
lunch
quinoa*
50g
spinach
150g
egg
1pcs
snack
orange
200g
pine nuts
35g
dinner
stewed squid*
150g
mushrooms onion
50g200g
*weight when uncooked
Daily Macros
— 79g, — 56g, — 100g, — 1200Protein Fat Carbs Calories
Breakfast
whole grain
bread
75g
50g
peanut butter
lunch
quinoa*
50g
spinach
150g
egg
1pcs
snack
orange
200g
pine nuts
35g
dinner
stewed squid*
150g
mushrooms onion
50g200g
*weight when uncooked
Day 5.
Daily Macros
— 80g, — 45g, — 120g, — 1200Protein Fat Carbs Calories
Breakfast
oatmeal
40g 150ML
milk 2.5%
50g
cherry
lunch
durum wheat
spaghetti*
40g
tuna
150g
avocado
25g
cucumber
200g
snack
almonds
40g
chocolate 90%
20g
dinner
lentils*
50g
broccoli
200g
*weight when uncooked
Daily Macros
— 80g, — 45g, — 120g, — 1200Protein Fat Carbs Calories
Breakfast
oatmeal
40g 150ML
milk 2.5%
50g
cherry
lunch
durum wheat
spaghetti*
40g
tuna
150g
avocado
25g
cucumber
200g
snack
almonds
40g
chocolate 90%
20g
dinner
lentils*
50g
broccoli
200g
*weight when uncooked
Day 6.
Daily Macros
— 85g, — 40g, — 120g, — 1224Protein Fat Carbs Calories
Breakfast
wild rice*
50g
2 eggs cucumber
100g
avocado
40g
lunch
boiled
chickpeas*
50g
asparagus
200g
grapefruit
150g
snack
apple
200g
dinner
couscous*
50g
steamed
octopus
100g
chinese cabbage
200g
*weight when uncooked
Daily Macros
— 85g, — 40g, — 120g, — 1224Protein Fat Carbs Calories
Breakfast
wild rice*
50g
2 eggs cucumber
100g
avocado
40g
lunch
boiled
chickpeas*
50g
asparagus
200g
grapefruit
150g
snack
apple
200g
dinner
couscous*
50g
steamed
octopus
100g
chinese cabbage
200g
*weight when uncooked
Day 7.
Daily Macros
— 81g, — 43g, — 110g, — 1269Protein Fat Carbs Calories
Breakfast
3-egg omelette
50g 200g
tomato whole grain
bread
50g
lunch
wild rice*
50g
mussels
200g
zucchini
200g
snack
banana
100g
cashew
40g
dinner
stewed Romano
beans*
50g
tomato carrots
100g50g
*weight when uncooked
Daily Macros
— 81g, — 43g, — 110g, — 1269Protein Fat Carbs Calories
Breakfast
3-egg omelette
50g 200g
tomato whole grain
bread
50g
lunch
wild rice*
50g
mussels
200g
zucchini
200g
snack
banana
100g
cashew
40g
dinner
stewed Romano
beans*
50g
tomato carrots
100g50g
*weight when uncooked
Day 8.
Daily Macros
— 75g, — 51g, — 115g, — 1200Protein Fat Carbs Calories
Breakfast
pumpkin
porridge*
200g
50g
mozzarella
lunch
whole-grain
spaghetti*
50g
3 eggs tomato
150g
snack
pineapple juice
250ml
cashew nuts
50g
dinner
onion
50g
tomato canned corn
50g
cooked squid
150g100g
*weight when uncooked
Daily Macros
— 75g, — 51g, — 115g, — 1200Protein Fat Carbs Calories
Breakfast
pumpkin
porridge*
200g
50g
mozzarella
lunch
whole-grain
spaghetti*
50g
3 eggs tomato
150g
snack
pineapple juice
250ml
cashew nuts
50g
dinner
onion
50g
tomato canned corn
50g
cooked squid
150g100g
*weight when uncooked
Day 9.
Daily Macros
— 80g, — 80g, — 60g, — 1280Protein Fat Carbs Calories
Breakfast
omelette+milk
3 eggs, 50ml 100g
broccoli
50g
cherry tomato
lunch
baked potato
100g
champignons hard cheese 40%
30g150g
snack
dark chocolate 90%
30g
almonds
30g
dinner
salmon steak
50g
steamed asparagus
100g
*weight when uncooked
Daily Macros
— 80g, — 80g, — 60g, — 1280Protein Fat Carbs Calories
Breakfast
omelette+milk
3 eggs, 50ml 100g
broccoli
50g
cherry tomato
lunch
baked potato
100g
champignons hard cheese 40%
30g150g
snack
dark chocolate 90%
30g
almonds
30g
dinner
salmon steak
50g
steamed asparagus
100g
*weight when uncooked
Day 10.
Daily Macros
— 60g, — 50g, — 135g, — 1230Protein Fat Carbs Calories
Breakfast
chia seeds
50g 150ml
youghurt 5%
100g
kiwi
lunch
lentils*
100g
champignons onion fresh herbs**
50g 30g150g
snack
250ml
orange juice
dinner
feta cheese
50g
gherkins arugula** tomato and vegetable oil
50g 150g and 10g
*weight when uncooked **all-you-can-eat
Daily Macros
— 60g, — 50g, — 135g, — 1230Protein Fat Carbs Calories
Breakfast
chia seeds
50g 150ml
youghurt 5%
100g
kiwi
lunch
lentils*
100g
champignons onion fresh herbs**
50g 30g150g
snack
250ml
orange juice
dinner
feta cheese
50g
gherkins arugula** tomato and vegetable oil
50g 150g and 10g
*weight when uncooked **all-you-can-eat
Day 11.
Daily Macros
— 87g, — 47g, — 128g, — 1270Protein Fat Carbs Calories
Breakfast
cottage
cheese 5%
100g 50g
natural
yoghurt 0% 50g
1 egg and oats stevia / sweetener to taste
lunch
kidney beans*
75g
bell peppers grated hard cheese 40%
50g100g
snack
150g
raspberries
dinner
broccoli
casserole
150g
cauliflower 2 eggs
150g
*weight when uncooked
Daily Macros
— 87g, — 47g, — 128g, — 1270Protein Fat Carbs Calories
Breakfast
cottage
cheese 5%
100g 50g
natural
yoghurt 0% 50g
1 egg and oats stevia / sweetener to taste
lunch
kidney beans*
75g
bell peppers grated hard cheese 40%
50g100g
snack
150g
raspberries
dinner
broccoli
casserole
150g
cauliflower 2 eggs
150g
*weight when uncooked
Day 12.
Daily Macros
— 62g, — 50g, — 118g, — 1170Protein Fat Carbs Calories
Breakfast
grated apples
100g
2 eggs
50g
oatmeal flour
Milk 10ml
coffee with milk
lunch
iceberg
lettuce**
75g
tomato mozzarella garlic and olive oil
40g 10g150g
snack
200g
bramble
100g
natural
yoghurt 5%
dinner
brussels
sprouts
200g
tofu
100g
*weight when uncooked **all-you-can-eat
Daily Macros
— 62g, — 50g, — 118g, — 1170Protein Fat Carbs Calories
Breakfast
grated apples
100g
2 eggs
50g
oatmeal flour
Milk 10ml
coffee with milk
lunch
iceberg
lettuce**
75g
tomato mozzarella garlic and olive oil
40g 10g150g
snack
200g
bramble
100g
natural
yoghurt 5%
dinner
brussels
sprouts
200g
tofu
100g
*weight when uncooked **all-you-can-eat
Day 13.
Daily Macros
— 80g, — 80g, — 60g, — 1280Protein Fat Carbs Calories
Breakfast
omelette+milk
3 eggs, 50ml 100g
broccoli
50g
cherry tomato
lunch
baked potato
100g
champignons hard cheese 40%
30g150g
snack
dark chocolate 90%
30g
almonds
30g
dinner
salmon steak
50g
steamed asparagus
100g
*weight when uncooked
Daily Macros
— 80g, — 80g, — 60g, — 1280Protein Fat Carbs Calories
Breakfast
omelette+milk
3 eggs, 50ml 100g
broccoli
50g
cherry tomato
lunch
baked potato
100g
champignons hard cheese 40%
30g150g
snack
dark chocolate 90%
30g
almonds
30g
dinner
salmon steak
50g
steamed asparagus
100g
*weight when uncooked
Day 14.
Daily Macros
— 60g, — 50g, — 135g, — 1230Protein Fat Carbs Calories
Breakfast
chia seeds
50g 150ml
youghurt 5%
100g
kiwi
lunch
lentils*
100g
champignons onion fresh herbs**
50g 30g150g
snack
250ml
orange juice
dinner
feta cheese
50g
gherkins arugula** tomato and vegetable oil
50g 150g and 10g
Daily Macros
— 60g, — 50g, — 135g, — 1230Protein Fat Carbs Calories
Breakfast
chia seeds
50g 150ml
youghurt 5%
100g
kiwi
lunch
lentils*
100g
champignons onion fresh herbs**
50g 30g150g
snack
250ml
orange juice
dinner
feta cheese
50g
gherkins arugula** tomato and vegetable oil
50g 150g and 10g
Day 15.
Daily Macros
— 85g, — 40g, — 120g, — 1224Protein Fat Carbs Calories
Breakfast
wild rice*
50g
2 eggs cucumber
100g
avocado
40g
lunch
boiled
chickpeas*
50g
asparagus
200g
grapefruit
150g
snack
apple
200g
dinner
couscous*
50g
steamed
octopus
100g
chinese cabbage
200g
*weight when uncooked
Daily Macros
— 85g, — 40g, — 120g, — 1224Protein Fat Carbs Calories
Breakfast
wild rice*
50g
2 eggs cucumber
100g
avocado
40g
lunch
boiled
chickpeas*
50g
asparagus
200g
grapefruit
150g
snack
apple
200g
dinner
couscous*
50g
steamed
octopus
100g
chinese cabbage
200g
*weight when uncooked
Day 16.
Daily Macros
— 81g, — 43g, — 110g, — 1269Protein Fat Carbs Calories
Breakfast
3-egg omelette
50g 200g
tomato whole grain
bread
50g
lunch
wild rice*
50g
mussels
200g
zucchini
200g
snack
banana
100g
cashew
40g
dinner
stewed Romano
beans*
50g
tomato carrots
100g50g
*weight when uncooked
Daily Macros
— 81g, — 43g, — 110g, — 1269Protein Fat Carbs Calories
Breakfast
3-egg omelette
50g 200g
tomato whole grain
bread
50g
lunch
wild rice*
50g
mussels
200g
zucchini
200g
snack
banana
100g
cashew
40g
dinner
stewed Romano
beans*
50g
tomato carrots
100g50g
*weight when uncooked
Day 17.
Daily Macros
— 75g, — 51g, — 115g, — 1200Protein Fat Carbs Calories
Breakfast
pumpkin
porridge*
200g
50g
mozzarella
lunch
whole-grain
spaghetti*
50g
3 eggs tomato
150g
snack
pineapple juice
250ml
cashew nuts
50g
dinner
onion
50g
tomato canned corn
50g
cooked squid
150g100g
*weight when uncooked
Daily Macros
— 75g, — 51g, — 115g, — 1200Protein Fat Carbs Calories
Breakfast
pumpkin
porridge*
200g
50g
mozzarella
lunch
whole-grain
spaghetti*
50g
3 eggs tomato
150g
snack
pineapple juice
250ml
cashew nuts
50g
dinner
onion
50g
tomato canned corn
50g
cooked squid
150g100g
*weight when uncooked
Day 18.
Daily Macros
— 80g, — 80g, — 60g, — 1280Protein Fat Carbs Calories
Breakfast
omelette+milk
3 eggs, 50ml 100g
broccoli
50g
cherry tomato
lunch
baked potato
100g
champignons hard cheese 40%
30g150g
snack
dark chocolate 90%
30g
almonds
30g
dinner
salmon steak
50g
steamed asparagus
100g
*weight when uncooked
Daily Macros
— 80g, — 80g, — 60g, — 1280Protein Fat Carbs Calories
Breakfast
omelette+milk
3 eggs, 50ml 100g
broccoli
50g
cherry tomato
lunch
baked potato
100g
champignons hard cheese 40%
30g150g
snack
dark chocolate 90%
30g
almonds
30g
dinner
salmon steak
50g
steamed asparagus
100g
*weight when uncooked
Day 19.
Daily Macros
— 60g, — 50g, — 135g, — 1230Protein Fat Carbs Calories
Breakfast
chia seeds
50g 150ml
youghurt 5%
100g
kiwi
lunch
lentils*
100g
champignons onion fresh herbs**
50g 30g150g
snack
250ml
orange juice
dinner
feta cheese
50g
gherkins arugula** tomato and vegetable oil
50g 150g and 10g
*weight when uncooked **all-you-can-eat
Daily Macros
— 60g, — 50g, — 135g, — 1230Protein Fat Carbs Calories
Breakfast
chia seeds
50g 150ml
youghurt 5%
100g
kiwi
lunch
lentils*
100g
champignons onion fresh herbs**
50g 30g150g
snack
250ml
orange juice
dinner
feta cheese
50g
gherkins arugula** tomato and vegetable oil
50g 150g and 10g
*weight when uncooked **all-you-can-eat
Day 20.
Daily Macros
— 87g, — 47g, — 128g, — 1270Protein Fat Carbs Calories
Breakfast
cottage
cheese 5%
100g 50g
natural
yoghurt 0% 50g
1 egg and oats stevia / sweetener to taste
lunch
kidney beans*
75g
bell peppers grated hard cheese 40%
50g100g
snack
150g
raspberries
dinner
broccoli
casserole
150g
cauliflower 2 eggs
150g
*weight when uncooked
Daily Macros
— 87g, — 47g, — 128g, — 1270Protein Fat Carbs Calories
Breakfast
cottage
cheese 5%
100g 50g
natural
yoghurt 0% 50g
1 egg and oats stevia / sweetener to taste
lunch
kidney beans*
75g
bell peppers grated hard cheese 40%
50g100g
snack
150g
raspberries
dinner
broccoli
casserole
150g
cauliflower 2 eggs
150g
*weight when uncooked
Day 21.
Daily Macros
— 62g, — 50g, — 118g, — 1170Protein Fat Carbs Calories
Breakfast
grated apples
100g
2 eggs
50g
oatmeal flour
Milk 10ml
coffee with milk
lunch
iceberg
lettuce**
75g
tomato mozzarella garlic and olive oil
40g 10g150g
snack
200g
bramble
100g
natural
yoghurt 5%
dinner
brussels
sprouts
200g
tofu
100g
*weight when uncooked **all-you-can-eat
Daily Macros
— 62g, — 50g, — 118g, — 1170Protein Fat Carbs Calories
Breakfast
grated apples
100g
2 eggs
50g
oatmeal flour
Milk 10ml
coffee with milk
lunch
iceberg
lettuce**
75g
tomato mozzarella garlic and olive oil
40g 10g150g
snack
200g
bramble
100g
natural
yoghurt 5%
dinner
brussels
sprouts
200g
tofu
100g
*weight when uncooked **all-you-can-eat
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