A diet without a break
Usually, we manage to adhere to the rules of proper nutrition throughout the diet, but on the weekend only a few can withstand without failures. This diet is designed for 7 days and allows you to withstand the weekend without harm to the diet. Moreover, the diet on Saturday and Sunday increases to 2,000 calories, which allows you to pamper yourself delicious and even go with friends in a cafe. From Monday to Friday, you should reduce the calorie intake to 1200 kcal, refuse baking, carbonated drinks and convenience foods.
Monday
Breakfast: 10 tbsp. l granola, 1 cup skim milk, 2 kiwis, tea or coffee.
Second breakfast: 1 slice of whole toast with 1 tsp. honey or jam.
Lunch: 150 g of pollock, cooked with herbs, 1 cup of vegetable salad, seasoned with 1 tbsp. l olive oil and lemon juice.
Snack: 125 ml. natural yogurt, 1/2 cup berries.
Dinner: 100 g of boiled or cooked turkey, 125 ml. yogurt.
Tuesday
Breakfast: 150 g low-calorie cottage cheese, 2 tbsp. l sour cream, 1 tsp honey, coffee or tea.
Lunch: 2 rye bread with g of soft light cheese.
Lunch: 160 g oven-baked pork, fresh vegetables.
Snack: 1 fruit (except banana and grape).
Dinner: 150 g of boiled shrimp, 1 serving of vegetable salad with vegetable oil.
Wednesday
Breakfast: 80 g of buckwheat cereal in milk, 1/2 cup homemade cottage cheese with 1 tsp. honey, tea or coffee.
Second breakfast: 1 glass of 1.5% milk.
Lunch: 150 g of tofu, 200 g of shrimp in sweet and sour sauce, 1 cup of leaf lettuce.
Snack: 125 ml. natural yogurt, 1/2 cup berries.
Dinner: 90 g of skinless baked chicken in the oven, 1 cup of boiled green peas.
Thursday
Breakfast: 200 ml. fruit smoothie, 1 whole-grain bread toast with tomato and cheese.
Second breakfast: 1 toast with a slice of cheese and slices of cucumber.
Lunch: 1/2 pit with a slice of ham and vegetables, baked in the oven, tea.
Snack: 1 fruit (except banana and grape).
Dinner: 200 g of vegetable stew, 1 piece of fish baked in the oven with 1 tomato.
Friday
Breakfast: 2 rye bread, 50 g of soft cheese, a cup of chopped tomatoes.
Second breakfast: 200 ml. fruit smoothie.
Lunch: baked meat, fish or chicken with 4 tbsp. l boiled beans seasoned with lemon juice and herbs.
Snack: 125 ml. natural yogurt, 1/2 cup berries.
Dinner: 60 g of homemade cheese or low-fat cottage cheese, 125 g of boiled chicken or fish, 50 g of boiled brown rice.
Saturday
Breakfast: millet porridge in milk with 10 g of butter, 1 cup of fresh berries or one seasonal fruit, tea or coffee.
Second breakfast: tea with 1 piece of hard cheese (50-60 g.).
Lunch: 160 g of grilled oily fish, a salad of fresh vegetables, 1 toast with honey.
Snack: 1 fruit (except banana and grape).
Dinner: 90 g of low-calorie hummus, fresh vegetables, 1 toast with honey.
Sunday
Breakfast: omelet with smoked salmon, 100 g of cottage cheese, 1 whole-grain bread, tea or coffee with 1 tsp. honey.
Second breakfast: 1 fruit (except for banana and grapes).
Lunch: 200 ml. on chicken stock, 100 g of boiled rice, 100 g of boiled turkey or chicken.
Snack: cereal or protein bar.
Dinner: 120 g baked in the oven mackerel with lemon, vegetable stew.
