1 ngosuku
Ngentsasa
Ufuna ukusela indebe yetimu lemon.
Ekuseni
Yidla i-banana 1, i-150 ml ye-yogurt, i-150 ml ye-orange juice.
Snack
50 amagremu e-cottage shiese,
kunye neqhekeza lesonka se-rye.
Wesibini isidlo sakusasa
isaladi ye-basil echotshoziweyo ne-French seasoning (ukugqoka isaladi yokugqoka kwioli yeoli, iviniga kunye ne-mustard), yongeza ukhukhamba, ipilisi e-sweet, utamatisi, amaqabunga e-lettuce.
50 amagremu weeshizi ezinzima,
Iingqayi ezi-2 ngefureji ye-rye, kunye ne-margarine e-fat-fat,
Apple okanye peach.
Snack
Ikomityi yetiyi
15 amagremu weenkuni zelanga.
Isidlo
Ingqungquthela encinci okanye inkukhu etyongweyo,
75 amagrebate,
Isaladi: ½ i-apula, 1 i-stery stalk, 1 i-dessert spoon ye-mayonnaise ephantsi, i-nati ye-walnuts, i-1 ithispoon ye-lemon juice, 1 i-dessert spoon ye-yogurt yendalo, i-parsley ecoliweyo ukunambitha
Okanye ukukhonza kwenkukhu kwizinyosi kunye neepuniwe ezi-5 zelayisi ebomvu,
Okanye ukukhonza yenkukhu ngefronta
225 igram ye-melon.
2 ngosuku
Ngentsasa
Iintyatyambo zetiyi.
Yafutshane
Isaladi yezithelo zebhanana, i-apula, iinanimpe, i-kiwi okanye i-strawberry, iinqayi ze-melon, isisindo sonke kufuneka sibe ngama-275 amagremu,
50 amagremu eshiyiweyo okanye i-cottage cheese,
Enye ithispoon yobusi.
Snack
Amabhisikidi amabini amnandi kunye ne-dessert ye-dessert ye-bhotela.
Wesibini isidlo sakusasa
Isaladi ifana neyoku-1 ngosuku,
½ i-avocado ephakathi
Isiqwenga esincinci sesonka kunye nomgargarine.
Snack
Izithelo zoghurt
Isidlo
175 amagremu eentlanzi zolwandle, abilisiwe okanye aphekwe,
Iifatata ezili-100 "kwindawo efanayo"
75 amagremu weembotyi ezibilisiwe kunye ne-150 gram yomhluzi we-broccoli, uthele yonke i juisi ye-lemon,
Okanye i-100 gram ye-broccoli, iigrimu ezingama-75 zeebhatateshi kunye neentlanzi ezibhaka,
Okanye i-100 gram yeebhatate kunye nesahlulo se-mushroom sauce, iigrimu ezingama-75 zeembotyi, i-kiwi e-1 okanye i-orange ngokukhetha.
3 ngosuku
Ngentsasa
Iglasi leti lemon.
Yafutshane
½ i grapefruit,
kwi-100 ml yobisi obuncinane, i-35 gram yeengcamango ezingagqitywanga,
Snack
50 amagremu weeskottage ushizi okanye ushizi ozenzelayo,
Imihla emi-2 kunye ne-1 isityambo sesiliva
Wesibini isidlo sakusasa
Iqanda eligqithisileyo esifaka kwiqabunga le-lettuce, i-lettuce 1 yepunikion e-calorie ye-mayonnaise ephantsi,
iparsley okanye i-watercress yokuhlobisa.
Isiqwenga sesonka ngesargarine ekhanyayo.
Olunye i orange.
Isidlo
Iqhekeza elincinci lemvu elinyamekileyo, elibiwe kwi-grill,
100 amagremu eepeni,
75 iigretate ezifakwe ngaphandle kweetyuwa,
100 amagremu eetyhekile,
2 ithisipuni i-mint sauce
Okanye ukukhonzwa kwenkomo yenkomo,
75 amagrebate,
Iqela elitshoyo,
1 i-apula okanye i-100 amagremu ama-cherries.
4 ngosuku
Ngentsasa
100 ml ye juice ye-orange.
Yafutshane
150 amagremu ama-apricots omisiwe ukuze atyeke kwaye atye, uthele i-100 grams ye yogurt okanye i-kefir,
Snack
Enye ibhasiki entsha kunye nekhukhamba,
50 gram yobisi obuncinane.
Wesibini isidlo sakusasa
225 igram ye-melon
75 grams yenkukhu ephekiweyo,
Isaladi kunye ne-basil echotshoziweyo, ukusuka kumakhukhamba nakumatamatisi,
Umqulu omnye we-bran ne-margarine
okanye ukukhishwa kwerayisi kunye nesaladi yenkukhu.
Snack
Olunye i orange
Isidlo
½ i grapefruit,
175 amagremu we-trout okanye i-100 gram ye-salmon efakwe kwi-oven okanye i-stew,
100 amagremu eepeni,
75 amagretate kunye ne-10 gram yebhotela, efafazwe ngejisi lemon ukuze ilase
Okanye isahlulo se-trout, i-75 gram yeebhatate, ichithe kwi-margarine enyibilikiweyo, i-dill kunye ne-75 gram yee-peas,
100 amagremu ama-cherries, ama-raspberries, ama-strawberries kunye ne-kiwi enye.
5 ngosuku
Ngentsasa
Ikomityi ye tea lemon
Yafutshane
35 amagremu ezingqolowa ezingavumelekanga kubisi lobisi.
Snack
Elinye i-orange kunye ne-225 gram ye-melon,
25 amagremu e-Edem ushizi
Wesibini isidlo sakusasa
Isaladi ye-50 gram ye-sardine kwioli okanye ityhuna kwioli, ne-apula, isilimo esidliwayo esinamagatsha anamanzi kunye nekhukhamba,
100 amagreta e-abilisiwe, afafazwe "isiFulentshi" esiqhenqileyo, kunye neparsley eqoshiwe kwaye ihlotshwe ngamagqabi eelayiki.
Snack
Isiqwenga se-watermelon okanye i-melon,
I-Cottage shiese eneziqhamo.
Isidlo
Intsana encinci yenkukhu ngaphandle kwesikhumba, yathululela umxube we-dessert ye-dessert ye-powon kunye ne-50 ml ye-yogurt ephantsi ye-fat-fat, yonke ibhaka ehovini imizuzu engama-45 okanye i-grill 30 imizuzu,
75 igrisi yeerayisi ebomvu ebilisiwe,
Iipunipo ezi-2 zityunjwe ikhukhamba nge yogurt okanye i-yogurt,
1 i-tomato, etyunwe nge-basil eqoshiwe
Okanye ukukhonza kwenkukhu, kunye nepilisi ecolileyo,
Okanye umntu okhonza i-turkey kwi-sherry. Ukusebenza nge-100 gram yeebhatateshi, imifuno yesaladi, ifafazwe ngejisi lemon.
Ngomhla we-6
Ngentsasa
100 ml ye juice ye-orange.
Yafutshane
I-150 ml ye-yogurt e-calori ephantsi, ehlotshiswe ngee-kiwi, i-100 grams yeerspberries okanye i-strawberry, kunye ne-15 gram ye-oatmeal.
Snack
Isonka se-Rye kunye nekhasi elilodwa le-dessert yebhokisi ibhotela.
Wesibini isidlo sakusasa
Isiqwenga se-watermelon okanye i-melon,
I-Saladi ye-50 grams yamanqwanqwa angatshitshisiweyo okanye ama-kernels of hazelnuts, ama-gram angu-25 emihla yokunquma, iigremu ezingama-175 zeekroti ezisikiweyo, umxube we-50 ml wejusi ye-orange kunye ne-dessert yeoli yeoli, efafazwe ngepilisi,
Bun of bran.
Snack
Banana okanye i-orange.
Isidlo
100 amagremu ezinqambileyo,
50 amagremu amazambane,
100 amagremu ekholifula,
100 amagremu we-turnips okanye i-rutabaga,
100 amagremu wemifino,
I-spoon ye-Dessert ye-scated horseradish,
Yondla kwisiqingatha sendebe yomhluzi wenyama, kwiphunga lesenyama kunye neyasipuni enye yomgubo
Okanye isahlulo se-mushroom pilaf,
Okanye ukukhonza inyama yenkomo eyosiweyo.
Usuku 7
Ngentsasa
Ikomityi yeetayi
Yafutshane
½ i grapefruit,
Iqanda elibilisiwe,
Isonka se Rye kunye nergarini.
Snack
Curd ne peach.
Wesibini isidlo sakusasa
50 grams weeshizi,
Izilwanyana ezimbini ezinotyiweyo zentamatyambo, kunye ne-basil eqoshiwe.
I-spoon ye-dessert yeoli yeoli, i-lettuce ishiya ukunambitha.
Snack
Isonka se-Rye kunye ne-50 gram yeeshizi,
I-orange.
Isidlo
Iimbilini ezimbini zamathambo okanye i-100 gram yesibindi se-intton eshiweyo kwi-pan yokupanda kwipisipuni enye yeoli yegesi okanye idibene.
75 amagrebate,
Enye itamatato,
50 amagremu weembotyi,
150 amagremu e-broccoli
I-gravy yenziwe kwi-1 ithispoon ye-cornmeal, 1 ithispoon ye-tomato unamathela, amanzi amancinane, i-25 ml yewayini ebomvu, ukusuka kwijusi emva kokufumba inyama.
Okanye inxalenye yesibindi esomekile kunye neepuni ezi-4 zerayisi ebomvu ebilisiwe,
Okanye ukukhonzwa kweepilisi ezigayiweyo kunye nesaladi yemifino,
Iglasi yeliwayini elomileyo okanye i-50 grams ye-ayisikrimu.
Usuku 8
Ngentsasa
Ikomityi yeetayi.
Yafutshane
150 amagremu yendalo yogurt okanye i-kefir exutywe ne-teaspoon yobusi kunye ne-175 grams yeziqhamo eziqingqiweyo.
Snack
25 amagremu ama-apricots omisiwe ukuze atyeke okanye apheke,
Banana.
Wesibini isidlo sakusasa
Isonka sesonka sesibini kunye nergarini,
I-Saladi yeshizi kunye neziqhamo, xuba igramu ezili-100 ze-watermelon okanye i-melon nge-50 grams ye-Edem ushizi, inqanawa yeinaninate enamathanga, 150 grams yamakhukomi atyunyiwe uze ufefe yonke i-juice ye-lemon uze ufefe nge-pinch ye-ginger. Ukuhlobisa ngeparsley.
Snack
I-Orange kwaye ivalwe ngeziqhamo.
Isidlo
175 amagremu e-codfish okanye i-hake ebhakabhaka,
100 amagremu enzantyambo kunye ne-100 gram yepilisi eluhlaza okotshwayo kunye ne-dessert 1 ye-dessert ye-oyile yemifuno,
75 amagremu elayisi abilisiwe
Okanye umntu okhonza iintlanzi ze-kebab kunye neepuni ezi-3 zerayisi ebilisiwe
okanye isahlulo se-spicy sauce, i-75 gram ye-broccoli kunye ne-100 g yeetekisi.
Usuku 9
Ngentsasa
Ikomityi ye tea lemon.
Yafutshane
Nje ngo-1 ngosuku
Snack
Isonka sesonka,
Isitya se-celery kunye ne-50 grams ye-cottage cheese,
Wesibini isidlo sakusasa
Isaladi yamaGrike: xuba iigramu ezingama-75 zethuna (i-sprat, i-sardine) kunye neqanda elikhethiweyo, ii-75 gram zeebhatate ezibilisiwe, iigrimu ezingama-75 zee-peas okanye iimbotyi, i-100 grams yamasaladi, i-tomato, i-etyutyutyi kwaye ichithe ngesiFrentshi.
Snack
I orange,
I-peach okanye i-apula.
Isidlo
100 grams yenkukhu ethosiweyo ngaphandle kwesikhumba,
Utamatato kunye no-150 grams weervegetti gazinga kunye ne-dessert spoon yeoyile yemifuno,
75 amagremu enandi,
75 amagremu weembotyi,
I-teaspoon yomgubo we-sauce ukupheka inyama.
Okanye ukukhonza kwenkukhu nge-nut sauce,
Okanye ukukhonzwa kweebhokisi ezitshiweyo kunye nesaladi yemifuno kunye ne-50 gram yeebhatate.
Ngomhla we-10
Ngentsasa
Ikomityi yeetayi.
Yafutshane
Kuyafana nangomhla wesi-2.
Snack
I-stalk ye-celery kunye ne-50 grams ye-cottage cheese.
Wesibini isidlo sakusasa
Isiqwenga sesonka ngesargarini,
Isaladi: 50 amagremu wee-peas, i-100 gram yeembotyi, iigrimu ezingama-75 zeebhontshisi zeebhontshisi, zonke zibilisa kancane kwaye zipholile, zongeza iigremu ezili-15 zeelnut kernels, uthele i-kefir okanye i-yogurt ephantsi ye-yogurt, udibanise ne-dessert spoon ye-mayonnaise, ijusi lemon kunye ne-pinch of pepper.
Snack
Isonka se-Rye kunye ne-dessert spoon ye-bhotela.
Isidlo
I-Cutlet esuka kwinyama ephilileyo, malunga ne-150 gram, i-isipuni ye-soy sauce kunye ne-tomato puree,
Iigramu ezingama-25 zeesisi ezifudumeleyo zase-Eden,
100 amagrebate amazambane abanjwe ngomfaniswano,
150 amagremu ama-aubergini, atshaba ne-dessert spoon yeoli,
Okanye ukhonza enye isitshalo seqanda,
Okanye inxalenye ye-mutton shish kebab ne-grav, kunye nesaladi yeetatayi kunye neepuni eziyi-6 zerayisi ebomvu (abilisiwe).
Usuku 11
Ngentsasa
Ikomityi ye tea lemon.
Yafutshane
Kuyafana nangomhla wesi-3.
Snack
I-Celery slice kunye nama-25 amagremu e-Edem ushizi.
Wesibini isidlo sakusasa
350 amagremu esobho,
I-orange.
Snack
25 amagremu weenkuni zelanga.
Isidlo
100 igrama yegusha elinyene elibhaka kwi-foil kunye ne-teaspoon ye-dill eqoshiwe kunye ne-50 grams ye-pepper yaseBulgaria,
100 amagremu e-broccoli
100 amagremu weembotyi
Okanye ukhonza i-veal ne-eggplant ye-eggplant, i-75 gram ye-pasta okanye i-75 gram yelayisi ebomvu ebilisiwe,
175 grams yeziqhamo kunye ne-25 ml ye-yogurt okanye i-25 ml ye-cream e-fat fat.
Ngosuku lwe-12
Ngentsasa
100 ml ye juice ye-orange.
Yafutshane
Kuyafana nangomhla wesi-4.
Snack
Banana.
Wesibini isidlo sakusasa
½ i-avocado kunye nokuzaliswa kwama-gramu ama-50 we-crab inyama, i-1 teaspoon ijusi ye -mon kunye ne-1punipoon ye-calorie ye-mayonnaise. Etafileni, sebenzela ngamacembe e-lettuce, kunye necace ye-melon, ufefe ngeparsley ukusuka phezulu.
Snack
1 i-orange okanye indebe ye-strawberry,
Cottage shiese.
Isidlo
Ngama-gramu ayi-10 webhattile ukuze ufume i-omelet evela kumaqanda ama-2, iigrimu ezingama-75 zamakhowe ezigcobileyo kunye nama-50 grams of corn sweet,
Isaladi evela kwimifino,
Isiqwenga sesonka ngesargarine
Okanye inxalenye yamaqanda othosiweyo
Okanye isahlulo se-zucchini ethosiweyo.
Usuku 13
Ngentsasa
Ikomityi ye tea lemon.
Yafutshane
Njengomhla wesi-5.
Snack
I orange,
15 amagremu weenkuni zelanga.
Wesibini isidlo sakusasa
Omnye umsila wesaladi,
2 isonka sesonka kunye ne-50 grams yeeshizi "Bree".
Snack
50 iigremu zamagilebhisi okanye ama-cherry,
Elinye ipula.
Isidlo
Enye imbiza encinci (malunga nama-gram 200) kwi-1 ithispoon ye-oyile yemifuno,
25 amagremu e-almonds,
50 amagremu amazambane,
75 amagremu wesipinashi okanye iimbotyi,
75 amagremu weeyuni
Okanye ukukhonza ialmum nge-lemon sauce kunye ne-ukhilimu, ii-litate kunye ne-75 gram yomtya weembotyi.
Usuku 14
Ngentsasa
100 ml ye juice ye-orange.
Yafutshane
Kuyafana nangomhla wesi-6.
Snack
Abaqhibili be-crackers kunye ne-dessert eyodwa ye-dessert ye-bhotela.
Wesibini isidlo sakusasa
Isaladi kwiqabunga le-lettuce, i-celery eqoshiwe, ukhukhamba kunye ne-bell pepper kunye ne-50 grams e-edem shizi,
Isonka esinye segargarine.
Snack
Apple,
I-Cottage shiese eneziqhamo.
Isidlo
Inyosi ebisiweyo okanye ebilisiwe, edibene ne-garlic nontepoon ye-rosemary yomhlaba,
100 amagremu wesipinashi kunye neengoti,
75 amagremu weembotyi,
75 amagremu elayisi abilisiwe
Okanye ukukhonza kwenkukhu nge-ginger,
Okanye isahlulo sesibindi kunye ne-sage, 75 amagremu amazambane, 75 amagremu wesipinashi,
I-orange.
Usuku 15
Ngentsasa
Ikomityi yeetayi.
Yafutshane
Kuyafana nangomhla wesi-7.
Snack
I-yogurt yesonka esincinane,
I-apula.
Wesibini isidlo sakusasa
I-Saladi ye-50 gram yee-peas, i-100 gram ye-broccoli, iigrimu ezingama-50 zebell pepper, iigrimu ezingama-25 zama-alimondi, amaqabunga esipinashi, faka enye ipoyiyo yeoli yeoli exutywe kunye neziqholo kunye nejisi lemon.
Olunye i orange.
Snack
50 amagremu e-cottage shiese,
Isonka sesonka sesibini kunye nergarini.
Isidlo
150 amagremu enyama,
75 amagremu weembotyi,
50 amagremu amazambane, igramu ezili-10 zebhotela
Okanye ukukhonkxa ngeesardadi, ubhontshisi, iizambatho, ngaphandle kwebhotela,
225 amagremu ezityalo ezahlukeneyo.
Ngoku siyazi indlela yokwenza isidlo sesisu esisisithambathini kunye nenzuzo yesisu. Ukuqwalasela oku kutya kweentsuku ezili-15, unako ukunciphisa umzimba kunye nenzuzo yesisu kwaye wenze isisu sakho siphile.