Fitness diet involves a five-single food

SlimExecriseWhen calories on average about 1400-1800 calories a day, such a diet provides a safe weight loss. Approximate fitness diet is low in fat, more carbohydrates and protein. A diet you need to drink up to 2 liters of fluid a day. Even if your weight on the scale increases, do not worry, you’re losing fat and type muscles.

Rely entirely on the scale is not worth it. The main thing is how you look, look in the mirror, and changes can be judged by the clothes. If you can not eat a diet strictly, try to count calorie intake and choose the menu according to the table calories, trying to eat less fatty foods. If possible, do not do too much interruption in power, they contribute to fat deposits!



Fitness diet menu

1st day
Breakfast: 2 eggs (1 yolk, 2 protein), 100 grams of oatmeal, 1 cup of orange juice, 50 grams of fat-free yogurt.
Lunch: fruit salad, low-fat yogurt.
Dinner: 100 grams of boiled chicken, 100 grams of rice, green salad.
Lunch: baked potato, fat-free yogurt.
Dinner: 200 g of steamed fish, salad, apple.

Day 2
Breakfast: 100 grams of cereal, 1 cup skim milk, 2 eggs, a little fruit.
Snack: 1 cup of carrot juice, 50 g of cheese.
Lunch: chicken salad (150-200 g of meat), 1 potato, apple.
Snack: low-fat yogurt, fruit.
Dinner: 150 grams of fish, 1 cup of cooked beans, salad (you can lean salad dressing).

3rd day
Breakfast: 200 g strawberries, 100 g of oatmeal, scrambled eggs 2.
Snack: banana, 100 grams of cottage cheese.
Dinner: 200 grams of fish, 100 grams of rice, salad.
Snack: fruit, yogurt.
Dinner: 100 grams of turkey, 1 cup of corn salad.

Day 4
Breakfast: 1 grapefruit, 100 g of rolled oats, 1 cup of milk.
Snack: banana, 100 grams of cottage cheese.
Lunch: 150 g chicken, 50 grams of rice.
Snack: 1 cup of vegetable juice, bran.
Dinner: 120 grams of beef, a cup of corn.

Day 5
Breakfast: Peach, 100 grams of oatmeal, scrambled eggs, a glass of juice.
Snack: 1 cup of vegetable juice, 100 grams of rice.
Lunch: pita, 100 g of turkey, apple.
Lunch: salad, 100 g of cottage cheese.
Dinner: 100 grams of chicken salad.

Day 6
Breakfast: scrambled eggs, 100 g of buckwheat, 1 cup of milk.
Lunch: cheese, banana.
Dinner: 200 grams of fish, 100 grams of rice, salad, 1 glass of orange juice.
Lunch: baked potato, yogurt.
Dinner: 150 grams of shrimp, salad vegetables.

Day 7
Breakfast: apple, two scrambled eggs, 100 g of buckwheat.
Lunch, and 100 g of cottage cheese, peaches.
Dinner, 100 grams of beef, mixed vegetables (corn, carrots, peas).
Snack: Yogurt, 100 grams of rice.
Dinner: 150 grams of chicken, salad vegetables.

Day 8
Breakfast: 1 grapefruit, 100 g of cereal, 1 cup skim milk, 2 eggs.
Lunch: 70 g of rice, 1 peach.
Lunch: 120 g chicken, salad, poltarelki pasta, 1 cup of orange juice.
Snack: yogurt, apple.
Dinner: 120 grams of beef, salad vegetables.

Day 9
Breakfast: scrambled eggs, 100 g of buckwheat, fruit, 1 cup of orange juice.
Snack: banana, cottage cheese.
Dinner: 100 grams of fish, 100 grams of rice, peaches, 1 cup of orange juice.
Snack: Yogurt, 50-100 g of dried apricots.
Dinner: 200 grams of fish, baked potato, vegetable juice.

Day 10
Breakfast: 1 cup of blueberries, 100 grams of oatmeal, scrambled eggs.
Lunch: 100 g of fat-free cottage cheese, 50 grams of raisins.
Lunch: 100 g chicken, baked potato, 1 cup of vegetable juice.
Snack: low fat yogurt, orange.
Dinner: 100 grams of fish, vegetable salad.

Day 11
Breakfast: a slice of watermelon, 2 eggs, 50 grams of bran bread, 1 cup of orange juice.
Snack: banana, 50 g cream.
Dinner: 100 grams of rice, 200 grams of squid.
Lunch: 150 g of fish, salad.
Dinner: 100 g chicken, a salad of corn.

12th day
Breakfast: 1 glass of carrot juice, 100 grams of oatmeal, scrambled eggs.
Lunch: 100 g of rice with raisins and dried apricots.
Lunch: 100 g chicken in pita bread, salad.
Snack: low fat yogurt, apple.
Dinner: 120 grams of beef, 100 grams of broccoli.

13th day
Breakfast: grapefruit, 100 grams of oatmeal, scrambled eggs.
Lunch: 50 g of cottage cheese, peaches.
Lunch: 120 g of turkey in pita bread, boiled corn cob.
Snack: low fat yogurt, apple.
Dinner: 150 grams of fish, vegetable salad.

Day 14
Breakfast: 1 cup orange juice, 2 eggs, 100 grams of cereal, 1 cup of milk.
Snack: banana, 50 g cream.
Lunch: 150 g chicken, green salad, 100 grams of rice.
Snack: yogurt, peaches.
Dinner: 150 grams of river fish, vegetable salad.

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