Breakfast optional
Eggs and lean sour cream
Smooth 30g of lard on an integral piece of bread. Combine with half a red pepper and one soft egg.
199 cal, 9 g of fat
Young cheese and tomatoes
Beat two whole pieces of bread with 100g of young lean cheese and combine them with parsley and one tomato.
197 cal, 2 g of fat
Honey with peaches and bread
Sprinkle 50g of sour cream and one tablespoon of honey, mix the two slices of integral bread with this mixture and combine it with one peach.
210 cal, 1 g of fat
Day 1
Lunch: Pasta with cheese and pepper
Sprinkle one clove of garlic into a little oil, add baked chopped red pepper, two tablespoons of tomato sause and cook them. After the mixture is ready, cook 80 g of spaghetti, pour the sauce from peppers and season with basil and grated Parmesan.
243 cal, 4g of fat
Dinner: Celery and sesame salad
Mix 50g of lettuce with grated celery, add a chopped peach, a teaspoon chopped parsley and half a tablespoon of soured sesame. Sprinkle with a spoonful of yogurt. Eat a piece of whole-grain bread smeared with 20g of sour cream, mustard, baked sesame and 20g cooked ham.
230 cal, 4 g of fat
Day 2
Lunch: Celery with orange and rice sauce
Boil 100 ml clear soup with a little cinnamon, add 10 gr finely chopped celery and keep cooking for 10 minutes. In the soup add half a tablespoon of dessert, two tablespoons of soy sauce, three tablespoons squeezed orange juice, a little chili, then combine with vegetables and cook until you make a sauce. Add half of chopped orange, chopped onions and one tablespoon chopped parsley and salt. Combine with 80g cooked rice.
216 cal, 1 g of fat
Dinner: Cauliflower salad
Mix 200gr cooked cauliflower with chopped tomato and onions. Make a sauce of a tablespoon of basil, half a tablespoon of lemon, half tablespoon of olive oil, salt, pepper and pour the vegetables. Let it stay for half an hour, and then combine with a piece of whole-grain bread, 30g of young cheese and chop fresh salad.
199 cal, 0 g of fat
Day 3
Lunch: Chicken with broccoli and potatoes
In 400 ml clear soup, cook 100 g of finely chopped potatoes, add lemon zest and little nutmeg. After 5 minutes add 100g of broccoli, 100g thinly sliced chicken breasts and cook for another 5 minutes. In the finished soup sprinkle chopped leeks, if desired.
220 cal, 2 g of fat
Dinner: Cheese Salad
Mix 50g chopped red pepper, 50g chopped celery on leaves, 50g grated cauliflower and one finely chopped young cucumber. Make a 30g yogurt sauce with two tablespoons of tomato sauce, a spoon of cheese and lemon juice, salt and pepper. Eat a piece of whole-grain bread smeared with sour cream, parmesan and basil.
211 cal, 5 g of fat
