By Fathi Med
Diet Plan for the week
Some benchmarks for portions
Never exceed 120 g for fish or meat and poultry: for cooked vegetables, between 100 and 150 g. For starches, bread, pasta and rice, no more than 50 g.
Monday
- Breakfast: Tea or coffee without sugar, yogurt, 30 g of bread, 5 g of butter, a teaspoon of jam or fruit jelly.
- Lunch: Salad sprouts of corn, olive oil and balsamic vinegar, chicken leg with herbs, cooked carrots, applesauce without added sugar.
- Dinner: Beet and light dressing; 120 g perch fillet, green beans, small bowl of rice, fruit salad.
Tuesday
- Breakfast: Tea or coffee without sugar, unsweetened ¼ ¼ whole grains and low-fat milk, fruit compote or reduced.
- Lunch: salad of lettuce hearts, olive oil and lemon peel, 120 g of lamb (lean part), green beans, soy yogurt.
- Dinner: 120 g of vegetable soup, mushroom omelet (2 whole eggs and one white), baked or stewed fruit.
Wednesday
- Breakfast: Coffee or tea without sugar yogurt: slice of bread, 5 g of butter.
- Lunch: Veal side, fried green vegetable, 20 g cheese, 20 g of bread, fruit salad with no added sugar.
- Dinner: green salad, olive oil, lemon, tofu, spinach with light cream, poached pear.
(Diet Plan for the week)
Thursday
- Breakfast: Tea or coffee without sugar ¼ bowl of whole grain unsweetened, 10 g of semi-skimmed milk, applesauce.
- Lunch: salad potato (80g), green beans, tomato, olive oil and balsamic vinegar 120 g fish fillet with tarragon, 50 g of broccoli, no dessert.
- Dinner: vegetable soup, 120 grams of lean fish and cooked zucchini, 20 g of bread, cooked fruit. (Diet Plan for the week)
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Friday
- Breakfast: Tea or coffee without sugar portion (30 g) lean white cheese, 30 g of bread, 1 teaspoon of fruit jelly.
- Lunch: Mixed green vegetable fat dressing, two poached eggs, noodles (50 g) fresh tomatoes: half a grapefruit.
- Dinner: endive salad, olive oil and apple cider vinegar, 120 g fillet of cod, 2 small potatoes casserole, soy yogurt.
Saturday
- Breakfast: Tea or coffee without sugar ¼ bowl of whole grain unsweetened 10g semi-skimmed milk, fruit cooked.
- Lunch: 1 tomato, 30g feta, olive oil and lemon 120 g fillet of halibut, fennel confit, small bowl of rice, baked apple.
- Dinner: vegetable soup greens, endive salad, 20 g of bread, 20 g fat cheese, fruit salad or stewed fruit without added sugar.
Sunday
- Breakfast: tea or coffee without sugar, 30 g of bread, yogurt: compote.
- Lunch: green salad, olive oil and lemon, grilled chicken leg, green vegetable, fresh pineapple.
- Dinner: soup greens, stewed leek, semolina, chicken breast, baked apple or applesauce without added sugar.
You keep the same pace for 4-5 weeks. Either way, the longer you'll be able to follow the tempo, the better it will be for you and your belly.
Always avoid that irritates the colon and is inflated. No fries, no casseroles. Overuse of milk and herbs, they have plenty of digestive property. Do not force salt.
Always prefer whole grain bread or whole to facilitate intestinal transit.
(Diet Plan for the week)
Diet Plan for the week
Some benchmarks for portions
Never exceed 120 g for fish or meat and poultry: for cooked vegetables, between 100 and 150 g. For starches, bread, pasta and rice, no more than 50 g.
Monday
- Breakfast: Tea or coffee without sugar, yogurt, 30 g of bread, 5 g of butter, a teaspoon of jam or fruit jelly.
- Lunch: Salad sprouts of corn, olive oil and balsamic vinegar, chicken leg with herbs, cooked carrots, applesauce without added sugar.
- Dinner: Beet and light dressing; 120 g perch fillet, green beans, small bowl of rice, fruit salad.
Tuesday
- Breakfast: Tea or coffee without sugar, unsweetened ¼ ¼ whole grains and low-fat milk, fruit compote or reduced.
- Lunch: salad of lettuce hearts, olive oil and lemon peel, 120 g of lamb (lean part), green beans, soy yogurt.
- Dinner: 120 g of vegetable soup, mushroom omelet (2 whole eggs and one white), baked or stewed fruit.
Wednesday
- Breakfast: Coffee or tea without sugar yogurt: slice of bread, 5 g of butter.
- Lunch: Veal side, fried green vegetable, 20 g cheese, 20 g of bread, fruit salad with no added sugar.
- Dinner: green salad, olive oil, lemon, tofu, spinach with light cream, poached pear.
(Diet Plan for the week)
Thursday
- Breakfast: Tea or coffee without sugar ¼ bowl of whole grain unsweetened, 10 g of semi-skimmed milk, applesauce.
- Lunch: salad potato (80g), green beans, tomato, olive oil and balsamic vinegar 120 g fish fillet with tarragon, 50 g of broccoli, no dessert.
- Dinner: vegetable soup, 120 grams of lean fish and cooked zucchini, 20 g of bread, cooked fruit. (Diet Plan for the week)
-
Friday
- Breakfast: Tea or coffee without sugar portion (30 g) lean white cheese, 30 g of bread, 1 teaspoon of fruit jelly.
- Lunch: Mixed green vegetable fat dressing, two poached eggs, noodles (50 g) fresh tomatoes: half a grapefruit.
- Dinner: endive salad, olive oil and apple cider vinegar, 120 g fillet of cod, 2 small potatoes casserole, soy yogurt.
Saturday
- Breakfast: Tea or coffee without sugar ¼ bowl of whole grain unsweetened 10g semi-skimmed milk, fruit cooked.
- Lunch: 1 tomato, 30g feta, olive oil and lemon 120 g fillet of halibut, fennel confit, small bowl of rice, baked apple.
- Dinner: vegetable soup greens, endive salad, 20 g of bread, 20 g fat cheese, fruit salad or stewed fruit without added sugar.
Sunday
- Breakfast: tea or coffee without sugar, 30 g of bread, yogurt: compote.
- Lunch: green salad, olive oil and lemon, grilled chicken leg, green vegetable, fresh pineapple.
- Dinner: soup greens, stewed leek, semolina, chicken breast, baked apple or applesauce without added sugar.
You keep the same pace for 4-5 weeks. Either way, the longer you'll be able to follow the tempo, the better it will be for you and your belly.
Always avoid that irritates the colon and is inflated. No fries, no casseroles. Overuse of milk and herbs, they have plenty of digestive property. Do not force salt.
Always prefer whole grain bread or whole to facilitate intestinal transit.
(Diet Plan for the week)
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