Options from a breakfast, a light meal, select a main meal. The selections change every day because all the nutrients you need but it can get.
* If you want to lose weight 500 1500 gr. is around, you should eat snacks from the 1, 500 gr. 'is less than 2 can eat them.
* Mutlaka 275 ml per day. You should consume milk. Milk, add to coffee or tea to drink alone can. Rather, it can eat the same amount of yogurt in the diet.
* No limit to the vegetables. However, do not use oil or fat containing salad dressing: Eggplant, broccoli, cucumber, cabbage, carrots, garlic, green beans, zucchini, fresh and dry onions, mushrooms, tomatoes, lettuce, spinach, pepper, mint, parsley and karnıbahar.
* This entirely free beverages: Water, herbal teas, low-calorie and diet beverages. Caffeine, menstruation may increase the pre-complaint. So coffee, tea and easy to get the least amount of work.
Breakfast and
Eggs with toast and grapefruit
1 medium-sized eggs to 150 ml. struggle with skimmed milk. 1 slice of bread to absorb the mixture and olive oil with very little amount of oil to the pan. If desired, however, were sprinkled over half a grapefruit or edible sweetener.
Fruity cereal
25 gr. grain (boiled wheat, barley, oats) and raisins and 1 tablespoon honey 2 teaspoon slightly diluted mix. 150 ml. Add skim milk and 1 teaspoon hazelnut-pistachio sprinkle on karrışımın.
Grapefruit in the oven and grilled banana
1 grapefruit, divide into two, separate from the shell of the fruit with the help of a knife, but not entirely noble. Remove the beans. The low-fat sour cream 1 teaspoon, 1 teaspoon brown sugar and half a teaspoon of cinnamon mixed with. This mixture and cover it with the grapefruit slice, place on the 1 small banana. Oven until brown bananas into a color space grid setting pişirin.
With apple-cinnamon toast
2 slices of bread on the side just birier side kızartın Kıarmamış Place 1'er thin apple slices. Apple on the low fat cream, cinnamon and 1 teaspoon brown sugar and apple create a mixture of creeping up pişirin brown.
Fruity and muslin ratafia
25 gr. muslin, 15gr. beaten 1 tablespoon coarse kurultulmuş fruit and almonds, a bowl to mix. Blend the milk, add 150 ml.yağsız.
And strawberry-kiwi puree İeftali
1 medium peach, 100 gr. strawberries, 1 small bowl of peach yogurt, 150 ml. skimmed milk and 1 teaspoon honey blender'a at the struggle to become mashed. 1 kiwi can eat next.
Light Meals (300 calories)
Salad with turkey
75 gr. the boiled skinless turkey, 2 slices of bread and salad service dilidiğiniz do so. Salad to 50 gr. strawberries and 1 / 4 Add the mango. To decorate with parsley.
Spicy vegetables and potatoes
1 small onion and 1 / 2 green pepper to the butcher. In 200 gr. doğranmış tomatoes, kırmızıbiber, black pepper and a ceiling 150 in which at ml.su. After boiling for 10 minutes to bake bırakın.200 gr. as long as you do and patetes boiled salatayala service
Egyptian sandwich and tuna / kiwi
65 gr. diet of tuna, 25 gr. canned corn and 50 gr. diet cheese, 1 small sandwich bread into it. Until you want to eat salad and a kiwi next.
Cheese salad-apple
25 gr. cheese, 5 black olives, tomatoes and plenty of yeşiliği mix 1. 50 gr. kızarmıl eat with bread. Then eat the apple 1.
Banana pudding and fish-Patetes
115 gr. morino fish, a piece of Aluminum foil on the place. 1 teaspoon lemon juice and black pepper to handle. Close the foil and bake for 15 minutes. 150 gr. 1 tablespoon milk to boil and patetesi ezin. Make a salad and fish as long as you like with the service. Then, eat 1 banana.
Pasta with tomato and fesleğinli
50 gr. spaghetti pasta to the boil. After 2 and 1 strain tablespoon grated fresh tomatoes, add basil. And on heating with 1 tablespoon grated parmesan cheese kaiığı of srpin. Besides as long as you can eat salad.
Fried chicken
115 gr. chicken breast skin was obtained, by putting teflon pan kızartın çokaz oil. To bake the oil can quickly carve deep lines. After you have cooked chicken 1 medium size onion, 1 / 2 cut the pepper and 1 beaten 1-2 minutes, adding more garlic pişirin teeth. On 2 tablespoon water, 1 tablespoon sugar, 1 teaspoon soy sauce and add pepper. 40 gr. that you want boiled pasta and salad oil in the service.
Veal rice salad
40 gr. flaked rice and cut the 50 gr. to be boiled in the cow. 50 gr. haşlanmıi peas, 50 gr. canned corn, 1 / 2 doğranmış add fresh onions and mix all the materials. Besides you can eat lots of vegetables.
Patetes and leek-banana
175 gr. and the middle slice of boiled patetesi. 1 small onion 1 leek, and the thin slice of the very few greased teflon pan kavurun. Potato and leek and onion and cooked in the oven to a suitable place the rough. On various yeşilik and 150 ml. Add skim milk. Milk is completely absorbed, food cooked in the oven until the top brown. And 1 banana and vegetables as you want beside you can eat.
Meaty mushroom omelette
Teflon pans to a little incense. The 4 mushroom slices, 1 small onion and meat kavurun. 2 eggs 1 tablespoon skim milk also struggle with and add to skillet. Meanwhile, the 150 gr. patetesi to boil over, and the parsley and season with black pepper. And vegetables in the service patetes make an omelet.
Sarmısaklı pasta-yogurt
50 gr. pasta to the boil. In various yeşilik and 50 gr. kaşar sheep cheese. Yoghurt and vegetable diet, as long as you eat next to garlic.
Trout and tomato, pasta salad
275 gr. grilled trout in pişrin. In the meantime, 25 gr. pasta to the boil. After leach into, is cut 1 / 2 onion into 1 tomato, 1 dental battered garlic, 2 tablespoons dark kaşiği vinegar, add fresh basil and black pepper. Fish and pasta with vegetables to make the service.
Snacks (250 calories)
Quick pizza
50 gr. divide by 2, round bread. 2 tablespoon tomato puree over each slice and 25 gr. low fat mozarella cheese, various herbs and black sheep. Bread baking in the oven until the cheese to melt. Make the salad as you want with the service.
Smoked salmon and cheese sandwich
Between 2 slices of bread, 40 gr. Place the smoked salmon and cheese low fat stager. Make a salad and services with plenty of lemon juice.
Eating request to suppress:
* Sweet decided to surrender to the crisis, you do it within a behavior modest. Enjoy a biscuit or a few pieces of chocolate, but then your appetite, and more healthy foods with less calories down.
* B complex vitamins, magnesium and chromium-containing drugs can use reinforcement. They eat sugar will help to keep the crisis under control.
* Chicken, lamb, shrimp, milk, apples, oranges and bananas as the chromium-rich foods consumed.
You feel a crisis is approaching your * Snack time, before you decide to eat for a glass of water or a short walk to the exit. Then change your decision to see, you'll be happy.
* If you want to lose weight 500 1500 gr. is around, you should eat snacks from the 1, 500 gr. 'is less than 2 can eat them.
* Mutlaka 275 ml per day. You should consume milk. Milk, add to coffee or tea to drink alone can. Rather, it can eat the same amount of yogurt in the diet.
* No limit to the vegetables. However, do not use oil or fat containing salad dressing: Eggplant, broccoli, cucumber, cabbage, carrots, garlic, green beans, zucchini, fresh and dry onions, mushrooms, tomatoes, lettuce, spinach, pepper, mint, parsley and karnıbahar.
* This entirely free beverages: Water, herbal teas, low-calorie and diet beverages. Caffeine, menstruation may increase the pre-complaint. So coffee, tea and easy to get the least amount of work.
Breakfast and
Eggs with toast and grapefruit
1 medium-sized eggs to 150 ml. struggle with skimmed milk. 1 slice of bread to absorb the mixture and olive oil with very little amount of oil to the pan. If desired, however, were sprinkled over half a grapefruit or edible sweetener.
Fruity cereal
25 gr. grain (boiled wheat, barley, oats) and raisins and 1 tablespoon honey 2 teaspoon slightly diluted mix. 150 ml. Add skim milk and 1 teaspoon hazelnut-pistachio sprinkle on karrışımın.
Grapefruit in the oven and grilled banana
1 grapefruit, divide into two, separate from the shell of the fruit with the help of a knife, but not entirely noble. Remove the beans. The low-fat sour cream 1 teaspoon, 1 teaspoon brown sugar and half a teaspoon of cinnamon mixed with. This mixture and cover it with the grapefruit slice, place on the 1 small banana. Oven until brown bananas into a color space grid setting pişirin.
With apple-cinnamon toast
2 slices of bread on the side just birier side kızartın Kıarmamış Place 1'er thin apple slices. Apple on the low fat cream, cinnamon and 1 teaspoon brown sugar and apple create a mixture of creeping up pişirin brown.
Fruity and muslin ratafia
25 gr. muslin, 15gr. beaten 1 tablespoon coarse kurultulmuş fruit and almonds, a bowl to mix. Blend the milk, add 150 ml.yağsız.
And strawberry-kiwi puree İeftali
1 medium peach, 100 gr. strawberries, 1 small bowl of peach yogurt, 150 ml. skimmed milk and 1 teaspoon honey blender'a at the struggle to become mashed. 1 kiwi can eat next.
Light Meals (300 calories)
Salad with turkey
75 gr. the boiled skinless turkey, 2 slices of bread and salad service dilidiğiniz do so. Salad to 50 gr. strawberries and 1 / 4 Add the mango. To decorate with parsley.
Spicy vegetables and potatoes
1 small onion and 1 / 2 green pepper to the butcher. In 200 gr. doğranmış tomatoes, kırmızıbiber, black pepper and a ceiling 150 in which at ml.su. After boiling for 10 minutes to bake bırakın.200 gr. as long as you do and patetes boiled salatayala service
Egyptian sandwich and tuna / kiwi
65 gr. diet of tuna, 25 gr. canned corn and 50 gr. diet cheese, 1 small sandwich bread into it. Until you want to eat salad and a kiwi next.
Cheese salad-apple
25 gr. cheese, 5 black olives, tomatoes and plenty of yeşiliği mix 1. 50 gr. kızarmıl eat with bread. Then eat the apple 1.
Banana pudding and fish-Patetes
115 gr. morino fish, a piece of Aluminum foil on the place. 1 teaspoon lemon juice and black pepper to handle. Close the foil and bake for 15 minutes. 150 gr. 1 tablespoon milk to boil and patetesi ezin. Make a salad and fish as long as you like with the service. Then, eat 1 banana.
Pasta with tomato and fesleğinli
50 gr. spaghetti pasta to the boil. After 2 and 1 strain tablespoon grated fresh tomatoes, add basil. And on heating with 1 tablespoon grated parmesan cheese kaiığı of srpin. Besides as long as you can eat salad.
Fried chicken
115 gr. chicken breast skin was obtained, by putting teflon pan kızartın çokaz oil. To bake the oil can quickly carve deep lines. After you have cooked chicken 1 medium size onion, 1 / 2 cut the pepper and 1 beaten 1-2 minutes, adding more garlic pişirin teeth. On 2 tablespoon water, 1 tablespoon sugar, 1 teaspoon soy sauce and add pepper. 40 gr. that you want boiled pasta and salad oil in the service.
Veal rice salad
40 gr. flaked rice and cut the 50 gr. to be boiled in the cow. 50 gr. haşlanmıi peas, 50 gr. canned corn, 1 / 2 doğranmış add fresh onions and mix all the materials. Besides you can eat lots of vegetables.
Patetes and leek-banana
175 gr. and the middle slice of boiled patetesi. 1 small onion 1 leek, and the thin slice of the very few greased teflon pan kavurun. Potato and leek and onion and cooked in the oven to a suitable place the rough. On various yeşilik and 150 ml. Add skim milk. Milk is completely absorbed, food cooked in the oven until the top brown. And 1 banana and vegetables as you want beside you can eat.
Meaty mushroom omelette
Teflon pans to a little incense. The 4 mushroom slices, 1 small onion and meat kavurun. 2 eggs 1 tablespoon skim milk also struggle with and add to skillet. Meanwhile, the 150 gr. patetesi to boil over, and the parsley and season with black pepper. And vegetables in the service patetes make an omelet.
Sarmısaklı pasta-yogurt
50 gr. pasta to the boil. In various yeşilik and 50 gr. kaşar sheep cheese. Yoghurt and vegetable diet, as long as you eat next to garlic.
Trout and tomato, pasta salad
275 gr. grilled trout in pişrin. In the meantime, 25 gr. pasta to the boil. After leach into, is cut 1 / 2 onion into 1 tomato, 1 dental battered garlic, 2 tablespoons dark kaşiği vinegar, add fresh basil and black pepper. Fish and pasta with vegetables to make the service.
Snacks (250 calories)
Quick pizza
50 gr. divide by 2, round bread. 2 tablespoon tomato puree over each slice and 25 gr. low fat mozarella cheese, various herbs and black sheep. Bread baking in the oven until the cheese to melt. Make the salad as you want with the service.
Smoked salmon and cheese sandwich
Between 2 slices of bread, 40 gr. Place the smoked salmon and cheese low fat stager. Make a salad and services with plenty of lemon juice.
Eating request to suppress:
* Sweet decided to surrender to the crisis, you do it within a behavior modest. Enjoy a biscuit or a few pieces of chocolate, but then your appetite, and more healthy foods with less calories down.
* B complex vitamins, magnesium and chromium-containing drugs can use reinforcement. They eat sugar will help to keep the crisis under control.
* Chicken, lamb, shrimp, milk, apples, oranges and bananas as the chromium-rich foods consumed.
You feel a crisis is approaching your * Snack time, before you decide to eat for a glass of water or a short walk to the exit. Then change your decision to see, you'll be happy.
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