Sample Flat Belly Dieta
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All of the following foods and beverages can be consumed without limitation:
dried and fresh herbs,
water and mineral water
Day 1 After getting a cup of tea with lemon Breakfast 150 ml orange juice 150 ml yoghurt 1 banana or 15 g sunflower seeds cup of herbal tea. or a slice of rye bread and 50 g low-calorie cottage cheese. Lunch 50 g cheese, 2 slices rye bread with margarine, low fat salad with tomatoes, lettuce, peppers, cucumbers and chopped basil with Splenda “French dressing” (dressing -dressing of olive oil, mustard and vinegar), 1 peach or apple or white meat chicken, grilled or stewed, ’75 young potato salad: celery, half an apple, 12 g walnuts, 1 tablespoon yogurt, 1 teaspoon lemon juice and chopped parsley to taste or a portion of chicken with saffron and orange or a serving of chicken with honey 5 tablespoons brown rice, 225 grams melon Day 2 After getting fruity tea with optional lemon juice Breakfast Fruit salad – slice of melon , strawberries and kiwi, pineapple, apple and banana – a total of 275 g, 50 g cheese, 1 teaspoon honey or 2 cookies with a small spoonful of peanut butter or fruit milk Lunch Salad as from the first day a little avocado half, 1 small piece of bread with a little margarine. or 175 g fillet of any marine fish, grilled or steamed, 100 g potatoes 150 g cooked broccoli with 75 g of boiled beans. Sprinkle with lemon juice. or a portion of grilled fish fillets, ’75 new potatoes, 100 grams of broccoli or a serving of halibut in mushroom sauce, 100 grams of potatoes, 75 g beans, orange, kiwi or other fruit of your choice.Day 3 after getting tea with breakfast half a grapefruit, 35 g unsalted cereal in 100 ml of skim milk or 25 grams hazelnuts, 150 grams of yogurt or cottage cheese in ’50 or low-fat cheese, 1 stalk celery and 2 dates Lunch Hard boiled egg on a piece of lettuce may pour 1 tablespoon low-fat mayonnaise, add watercress or parsley, 1 small piece of bread with a little margarine, 1 orange. or 1 medium lamb chop, grilled, 100 g peas, 100 g cooked carrots, 75 g mashed potatoes without salt, 2 tablespoons mint sauce or stew lean portion of beef, citrus fruits and potatoes ’75, as well as a bunch of lettuce or 100 g cherry or an apple. Day 4: After getting 100 ml orange juice Breakfast 150 grams sliced dried apricots in 100 grams of yogurt or an apple, 2-3 biscuits 50 g skimmed milk, cottage cheese and pickles or 1 orange Lunch melon 225 g, 75 g of boiled chicken, a salad of tomatoes and cucumbers with chopped basil or 1 serving chicken with rice orhalf a grapefruit, 100 g salmon fillet or 175 g fillet of trout, braised or roasted in the oven, 100 g peas, 75 g young potato ’10 oil, lemon juice to taste and portion trout with fennel with 75 grams of potatoes , polieyte with melted margarine, 75 grams peas, 100 g strawberries, raspberries, cherries and kiwi. Day 5: After getting tea with lemon Breakfast 35 g cooked cereals without salt with skim milk or 225 g melon or orange, 25 grams of cheese or Slice cantaloupe or watermelon , or a little cottage cheese with sliced fruit of choice Lunch 50 g tuna or sardines in oil with chopped cucumber, celery, apple and 100 g of cooked pasta, topped with “French dressing” and decorated with lettuce leaves and sliced parsley. or a portion of chicken breast (skinless) with pour 50 ml of yogurt and 1 tablespoon flour, baked for 30-40 minutes in oven, 75 g cooked brown rice, sliced cucumbers with 2 tablespoons yogurt, 1 tomato with chopped basil or1 serving of chicken with roasted peppers in the oven, 100 grams of potatoes and green salad, drizzled with lemon juice Day 6: After getting 100 ml orange juice. Breakfast 150 ml yogurt 100 g fresh fruit – strawberries, raspberries, kiwi, plus 15 grams of oatmeal. or 1 slice of rye bread with peanut butter or 1 orange or banana Lunch Slice cantaloupe or watermelon, 50 g hazelnuts or unsalted peanuts, 175 g grated carrots and chopped figs ’25. You can flavor with a dressing made with a mixture of 1 small spoon of olive oil, 50 ml orange juice, black pepper (optional) or100 grams of lean roast beef, 50 g young potato cauliflower ili100 g or 100 g grated radish, 1 teaspoon grated horseradish.Menu Plan For Flat Belly Diet. or 1 serving grilled or braised beef in oyster sauce or 1 serving fricassee with mushrooms Day 7 After getting fruit tea with lemon Breakfast half a grapefruit, one boiled egg, rye bread with a little margarine or 1 peach, 50 grams curd and rye bread with 50 grams of cheese, 1 orange. Lunch 50 g cheese “Mozzarella”, 2 medium tomatoes, chopped basil, 1 teaspoon olive oil, lettuce or 100 g liver or kidney grill (or prepared in a Teflon frying pan with one teaspoon olive oil) ’75 new potatoes, 150g broccoli, 50 grams of beans, 1 medium tomato or 1 serving grilled liver with 4 tablespoons of cooked brown rice or 1 serving stuffed peppers with green salad, a glass dry wine of your choice. Day 8 After getting fruit tea with lemon Breakfast 150 g yogurt 175 g chopped fresh fruit and a teaspoon honey and 1 banana, 25 g dried apricots (soaked in water before consumption) or an orange or a little cottage cheese with fruit optional Lunch 2 slices rye bread with some margarine, fruit salad and cheese: Mix 50 g cheese 100 g chopped fresh fruit and sprinkle it with lemon juice and a pinch of chopped ginger. or 175 g fillet lean fish (hake or cod), baked in foil, 100 g green pepper, 100 grams of tomatoes, baked with a small spoon of vegetable oil, 75 g of boiled rice or a portion of fish with 3 tablespoons cooked brown rice Day 9 After getting tea with lemon Breakfast As in the first days or 1 orange, 1 apple or peach Lunch Greek salad: combine chopped, 1 hard boiled egg with 75 g of tuna in oil (sardines, sprat) and 75 g chilled boiled potatoes, 75 g cooked beans or peas, 1 ripe tomato and lettuce 100 g – everything is cut and pour “French dressing”. or 100 g chicken (without skin) 150 grams stewed zucchini and 1 tomato with olive oil, 75 grams of beans, sweet corn in ’75 or a portion of chicken breast stuffed with 50 grams sweet potatoes and green salad.Day 10 After getting fruit tea with lemon Breakfast As in Day 2 Lunch 1 slice bread little margarine, salad – 75 g maize grains, beans and 100 g 50 g peas – everything is boiled, leave to cool, then add 15 grams walnuts and pour yogurt mixed with 1 tablespoon reduced calorie mayonnaise lemon juice and a pinch of cayenne pepper. or 150 grams of lean beef stew with vegetables, 1 teaspoon soy sauce and tomato 25 grams grated cheese, 100 g of potatoes or a portion of stuffed aubergines Day 11 After getting tea with lemon Breakfast by day 3 Lunch350 g lentil soup, 1 orange or 100 grams of lean meat, baked in foil with 50 g chopped peppers and 1 teaspoon chopped dill, 100 g of beans, 100 grams broccoli Day 12 After getting 100 ml orange juice Breakfast As Day 4 Lunch Half a small avocado stuffed with crab meat – 50 grams, 1 tablespoon mayonnaise niskokalirichna and 1 teaspoon lemon juice, slice of melon. oromelet 2 eggs and 75 g sliced mushrooms fried in 10 g butter, 50 grains of sweet corn, lettuce, a slice of bread with a little margarine or 1 serving steamed or roasted zucchini Day 13 After getting tea with lemon Breakfast as Day 5 Lunch 1 serving salad, soup, 50g “Brie” cheese and two slices of rye bread. or average large trout (200 g), baked or grilled with 1 teaspoon vegetable oil, 25 g almonds, 50 g young potato, 75 g chopped spinach or beans, peas ’75 or a portion of salmon with lemon juice and a little cream, 100 grams potatoes and green beans in ’75. Day 14After getting 100 ml orange juice Breakfast as 6 days Lunch Salad of chopped celery, lettuce, peppers and cucumbers with 50 grams grated cheese, rye bread with a little margarine or a portion of chicken breast are coated with garlic paste and 1 teaspoon rosemary and cook stew, beans 75 grams, 100 grams of carrots or chopped spinach, 75 g of boiled rice or a portion of chicken with ginger, 75 g young potato and spinach in ’75, 1 orange Day 15 After getting fruity tea with lemon Breakfast by day 7 Lunch Salad 100g boiled cabbage or broccoli salad and peas – 50 grams, a little pepper, spinach, 25 g almonds, tossed with 1 tablespoon olive oil mixed with lemon juice and spices, 1 orange . or 150 grams of lean beef grilled, 75 g beans, 50 g potato, 10 g olive oil or a portion of lean beef steak with mustard, beans and potatoes without butter, mix 225 grams of fresh fruit.
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