weight watchers diet

1. DAY


* Breakfast: 250 ml. Skim milk. 2 etimek. Tea or coffee.


* Light meal: 4 slices of lean smoked (60 gr.). 2 slices melon. 2 tea spoon of olive oil and 1 teaspoon grated cheese is sweetened with boiled asparagus. Half sandwich bread. (30gr.)



* Actual meals: Ton fish pasta (40 gr. Pasta to a boil. 120 gr. Tonnes of fish, 100 gr. Boiled peas, 1 crab tomato paste, 2 teaspoon olive oil prepared by mixing the sauce into the pasta.) Grilled vegetables (eggplant, peppers, squash ). Strawberries 1 small bowl.


* Search in: 1 small bowl skimmed yogurt (125 ml)



2. DAY


* Breakfast: 1 small bowl skimmed yogurt. Tea or coffee.


* Light meal: scrambled eggs with vegetables (l egg, 30 gr. Cheese, 100 gr. Is prepared with boiled spinach). 1 teaspoon olive oil is sweetened with a salad. 1 kiwi.


* Actual meal: Rice (cooked with margarine 1 teaspoon of the rice is mixed with boiled vegetables). 2 slices roast meat. Sweetened with 1 teaspoon olive oil is boiled beans. Unsweetened fruit salad (1 small bowl).


* Search in: 1 cup of skim milk. 1 slice cake.



3. DAY


* Breakfast: 1 cup of skim milk. 1 / 2 sandwich bread. 2 teaspoon marmalade. Tea or coffee.


* Light meal: 2 slices cheese, prepared with 2 slices of toast smoked. 1 teaspoon olive oil and eggplant salad is sweetened. 1 cup orange juice.


* Actual meals: 60 gr. bread (toasted bread slices with 2 teaspoon olive oil and then on to visit). 2 small chicken wings (grilled). Lemony carrot salad. 1 / 2 banana or 1 small peach.


* Search in: skimmed yogurt 1 small bowl.


You can change the menu


* Pasta, rice and grains are equal. One can eat the next one instead.

* Meat veal, chicken or turkey meat can. Just skimmed it.

* You can select the ones without oil between smoked meat.

* To a place you can eat fish. But try to stay away from fatty fish.

* Potatoes are not vegetables, potatoes instead of bread to eat.

* Raw and cooked vegetables as long as you can eat. Your wife is very open the menu salad servings can increase predicted.


! 4 main rules!


1. Do not make decisions extent never observed. Olive oil, sugar and cheese extent the slightest deviation in the upside of the day to account calories.

2. Food to sweeten a tea spoon of vinegar, lemon, mustard, soy sauce and ketchup can use. Basil, parsley, mint and herbs, such as the flavor without the fat.

3. Never eat standing or do not move. Set the table and sit comfortably, and without hurry to finish dinner.

4. Did you suddenly can take your lunch? Now do not fall into a trap. First, ask yourself really hungry, and hungry your stomach. If you eat from the stress, caused by nerves, try to relax if you notice. Please phone to someone you like, go walk, or if you work a chat with your friends