A diet for people engaged in a certain type of activity. Slimming diet for busy people

Most overweight and well-fed people come up with an excuse for not having enough free time to prepare the most dietary meals. The diet writers have come up with a diet that suits most busy people. And such a diet, unsurprisingly, is becoming more and more popular.

Diet for very busy people (menu)

First day

For breakfast, you will need to prepare yourself about 100 grams of kefir (fat-free), to which you need to add half a grapefruit and a couple of tablespoons of various (any) berries. You can use frozen berries.

For lunch you should prefer vegetable stew with mushrooms.

But for dinner you can already afford buckwheat porridge cooked in vegetable broth. You can cut a little ham for porridge.

Second day

On the second day, we will diversify our diet a little. Breakfast will include a small portion of Liomi salad. The recipe can be found on any website related to "cooking".

For lunch, some animal proteins - chicken breast, stewed with vegetables and mushrooms.

Dinner will consist of an easy-to-prepare salad: white cabbage, carrots, celery, apple. Add to the salad: one teaspoon apple cider vinegar, the same amount of mustard, as well as a little olive oil.

Third day

For breakfast on the third day, you should prefer 1 slice of bread (preferably rye), on which you need to spread not hot mustard. You also need to eat one egg fried in a dry pan without a drop of oil. You can season such a light breakfast with 40 grams of lean ham, dill and parsley.

Choose vegetable puree for lunch.

But dinner can be prepared in just 5-7 minutes. Salad: tomato, some sweet pepper, 30 grams of ham, 100 grams of cheese (use feta cheese or similar cheeses). You need to fill the salad with lemon juice with one spoon (tablespoon) of olive oil and three tablespoons soy sauce.

Fourth day

For breakfast on the fourth day, we choose skim cheese in the amount of 125 grams, to which we add a little lemon juice and 50 grams of bananas. You can also include a cup of strawberries mixed with pineapple in your breakfast. It is recommended to eat breakfast with a small handful of fried sunflower seeds.

Lunch should consist of a tomato stuffed with boiled potatoes.

For dinner, you need to cook celery root with pears.

The fifth day

For breakfast on the fifth day, you should prefer millet porridge made from skim milk. There it is worth adding two tablespoons of fresh (or freshly frozen) raspberries, as well as a teaspoon of fruit (any) syrup.

Eat for lunch vegetable soup(preferably with chicken hearts).

For dinner it was the same as on the fourth day for lunch - stuffed tomatoes.

Sixth day

For breakfast, purely in English, oatmeal, albeit with the addition of half an apple, as well as five orange slices and one teaspoon of sunflower seeds.

Lunch consists of any salad of fresh vegetables, and a little (125-130 grams) of sea fish stew for the main course.

For dinner, a glass of yogurt or low-fat kefir and one large apple are best suited.

Seventh day

Breakfast of the seventh day consists of the following salad: one carrot and one orange with the addition of fried sunflower seeds and olive oil, a teaspoon each.

For lunch we eat a portion of zucchini casserole. It is worth adding one egg, three tablespoons of milk and grams of grated to it hard cheese(better than Dutch).

Dinner: salad from sea ​​fish(50 grams), fried with 50 grams of boiled shrimp. Add some onion and a tablespoon of olive oil to the salad.

Eighth day

Start breakfast on the eighth day with a glass of kefir with one spoonful of honey, a pinch of ginger and cinnamon. Also 100 grams of cottage cheese (low-fat) or natural yogurt.

For lunch you should prefer mushroom casserole from mushrooms, sour cream and rusks (bread crumbs), with the addition butter and hard cheese. Also fresh salad from absolutely any vegetables.

A two-egg omelet is perfect for dinner if you add Bell pepper, a tablespoon of flour, one tablespoon of cream. You can drink it all with a glass of yogurt or low-fat kefir.

1 day
In the morning
0.5 tbsp. Beat low-fat kefir with 1/2 grapefruit (juice) + 8 tbsp. l. corn sticks+ 2 tbsp. l. defrosted berries.
Noon
150 g potatoes, 100 gr. grate carrots. Add an egg, salt, fry in 1 tbsp of vegetable oil, cut 1 tomato, 100 gr. champignons, wash, chop, fry.
In the evening
Fry 1 onion in 1 tbsp. a spoonful of vegetable oil, add 30 gr. buckwheat, 125 gr. vegetable broth, cook for 15 minutes. Remove, add ham sliced ​​into strips - 30 gr.

2nd day

In the morning
Liomi salad
1 tbsp. spoon oatmeal, dried fruits and nuts, 4 tbsp. tablespoons of corn - oatmeal or rice flour, 1 tsp each pumpkin and sunflower seeds. Mix 1/2 cup of kefir with 2 tbsp. spoons of thawed berries and pour over the salad.
Noon
Chicken stew
100 g chicken breast fry in 1 tbsp. a spoonful of vegetable oil. Season with lemon juice. Add 100 gr. mushrooms, 1 boiled chopped potatoes, 100 gr. cabbage, 2 tbsp. spoons of green peas, 1 carrot, a handful of sprouted beans or beans, pour in 4 tbsp. tablespoons of soy sauce and simmer for 7 minutes.
In the evening
150 g Cut cabbage, pour over for 1-2 minutes. salted boiling water, 100 gr. chop celery, grate 1 carrot, chop 1 apple.
Sauce: 1 tbsp. a spoonful of mayonnaise, 1/2 cup of curdled milk, 1 tsp of mustard, 1 tbsp. a spoonful of apple cider vinegar.

Day 3

In the morning
"Bouncy Max"
1 piece rye bread spread with mild mustard, put circles on top fresh cucumber, 40 gr. lean ham, 1 egg fried in a hot skillet, sprinkle with onions or parsley.
Noon
Wash 1 small head of cauliflower, simmer for 15 minutes, pour over 3 tomatoes with boiling water, remove the skin and chop. Rub 1 small carrot. Lightly fry the onion, add carrots and tomatoes, simmer for 10 minutes. in vegetable broth. Beat in a puree and add hot pepper. Drizzle over the cabbage.
In the evening
Chop 1 tomato, 1 bell pepper, 30 gr. ham. 100 g cut unsalted feta cheese into cubes, pickle in a mixture of lemon juice and hot pepper... Mix 1 tbsp. a spoonful of vegetable oil, 2 tbsp. tablespoons of apple cider vinegar, 3 tbsp. spoons of soy sauce. Drizzle over the salad.

4th day

In the morning
125 gr. mix low-fat cottage cheese with 1/2 lemon juice and 50 gr. banana. Season with a drop of syrup and ginger. Garnish with pineapple or strawberries. To sprinkle fried seeds.
Noon
Scrape out 1 tomato. Chop the pulp and mix with breadcrumbs 1 doctor's bread, 1 chopped onion, 1/2 tsp of mustard, 1 yolk, 1 tbsp. spoon grated cheese... Beat the protein, add 1/2 to the mass, season with pepper, nutmeg and soy sauce. Stuff the tomato and bake. Heat 1 teaspoon of butter and mix it with garlic, 1 teaspoon of seeds and 100 gr. potatoes cooked in their skins.
In the evening
100 g chop the stalked celery, cut 1/2 pear into slices, 40 gr. spicy cheese crumble. Prepare the marinade from 1/2 teaspoon of lemon juice, 2 teaspoons of soy sauce, 1/2 teaspoon of oil and allspice. Pour celery over them, cover with cheese. Fill half a pear with 1/2 teaspoon of fried seeds

Day 5

In the morning
1/8 l. boil skim milk, add 30 gr. millet, cook for 10 minutes. Reduce heat and let stand for another 10 minutes. Stir with 2 tbsp. spoons of raspberries, add 1 tsp of syrup.
Noon
30 gr. boil small beans in 1/4 l. vegetable broth. Chop 150 g of cabbage, simmer for 15 minutes. from 100 gr. chicken heart... Wash 2 bunches of greens, chop, add to the soup and simmer for another 10 minutes. Put 1 tomato in the soup, chopped and cook for another 5 minutes. Sprinkle with pepper.
In the evening
Wash 2 tomatoes, cut 1 of them in half. Remove the pulp from both, chop and mix with 100 gr. grated radish, 1 tbsp. a spoonful of mayonnaise and 10 gr. nuts. Stuff whole tomato, cover with the top. Beat 1 egg and 1 egg white in 1 tbsp. spoon mineral water, with salt, nutmeg and pepper. Pour the mixture into a frying pan and fry. Stuff the halves of the second tomato with an omelet, sprinkle with green onions... Submit from 1 rye bread.

6th day

In the morning
3 full Art. mix spoons of oatmeal with 1/2 apple, orange slices. Pour 2 tbsp. spoons of kefir, sprinkle with 1 teaspoon of seeds.
Noon
125 gr. marinate fish fillets in lemon juice. Stew 1 onion and 1 pepper pod with 1 tbsp. spoon of butter 3 min. Add 2 tbsp. spoons of mineral water, 2 tbsp. spoons of milk, salt, spices. Cut fillet, pepper, put on vegetables, simmer for 8-10 minutes. Sprinkle with herbs.
In the evening
Onion french soup
Simmer 1 large onion and 1 clove of garlic in 2 teaspoons of butter. Put in a pot, cover with water, adding 1/2 tbsp. dry white wine, put toast on top, sprinkle with cheese and bake.
Have a snack
Salad
1 carrot, 1 orange, 1 teaspoon seeds, 1 teaspoon vegetable oil

Day 7

In the morning
Cut 1 pear in half, beat 1 tbsp. a spoonful of cottage cheese, 2 tbsp. spoons of milk, a little sugar. powders, ginger. Cover the pear. Serve with 50 gr. dried white bread.
Noon
Fry 1 small zucchini in 1 teaspoon of vegetable oil. Place in a frying pan, sprinkle with salt, spices, thyme. Mix 1 egg, 5 tbsp. spoons of milk, 1 tbsp. a spoonful of grated cheese, pour over the vegetables. Bake.
Dinner
Fish salad
About 50 gr. cut fish into cubes, also onion. Fry fish, onions and 50 gr. shrimp in 1 teaspoon of vegetable oil. Add 3 tbsp. spoons of water lemon juice and simmer for 6 minutes. Remove the fish in the broth, put the onion, add vinegar, lemon juice, saffron, salt, pepper, cook for 2 minutes. Place the fish on a plate with green salad... Drizzle with sauce.
Have a snack
Fruit -100 gr.

Day 8

In the morning
Honey kefir
Pour 1 teaspoon of honey into 1 glass of kefir, add a pinch of cinnamon and ginger. Spread the bread with 1 teaspoon of cottage cheese, on top - apple slices.
Noon
Chop the mushrooms, add 1 onion, simmer for 5 minutes. 1 teaspoon of butter. Add 4 olives, 1 tbsp. a spoonful of sour cream, 1 tbsp. spoon bread crumbs... Sprinkle with grated cheese (1 tsp) and bake. Serve with green salad.
In the evening
Filled omelet
Simmer 1 pepper and 1 onion for 8-10 minutes. Season 1 tbsp. a spoonful of cream and herbs. Make an omelet with 2 eggs and 2 tbsp. spoons of water, 1 tbsp. tablespoons of flour. Fry 1 teaspoon of butter on 2 sides. Place on a plate. Put vegetables on one half and close the other.
Have a snack
1/2 grapefruit and 1 tbsp. spoon of cottage cheese

We are trying to have time to redo a thousand cases, to be in time in a thousand places and at the same time we also want to look good. Why are busy people gaining weight? Weight loss rules for busy people. Diet for busy people for 3 days. Diet for busy people for the week. Diet for busy people for 8 days. Diet for busy people for 22 days. We not only have to observe a certain diet, we need to realize that the main thing is to maintain a healthy lifestyle, no matter how busy we are at work and at home.

It's easy to take care of yourself and lose weight when you wake up in the morning, or rather, crawl out of bed for lunch, and the rest of the day is just doing what you think, what to do. But what to do for those whose morning starts at six o'clock and spends the whole day in the office in front of the monitor?
Usually, busy people gain weight the following reasons:
- Not having time to chew low-calorie salads and fruits for a long time, they prefer to eat fatty and hearty foods quickly, which can lead to overeating.
- Being busy is usually directly related to stress, and quick way getting rid of stress is food.
- Business trips and receptions, where business issues are resolved, usually take place in restaurants, which also contributes to overeating.
- Busy people are usually people of intellectual work with a sedentary profession. This lifestyle assumes fewer calories consumed, which is forgotten to take into account.
Any meal takes our time, be it dietary or high in calories. And completeness clearly indicates that a person still finds time to eat. If you simplify your diet, then our chances of losing weight without harm to health will significantly increase. Busy people need a simple diet that allows them to eat prepared foods. In order not to gain weight in this case, you need to adhere to some rules:
1. If you skip breakfast, then you are unlikely to be able to lose weight. It starts the metabolism and gives us energy. For breakfast, cereals, fruits are perfect, dairy products... Such food will saturate you for a long time, and you will forget about food for a few more hours.
Dietitians offer several food options that you can take with you in plastic containers.
You need to think about what dishes can be ordered in the restaurant. The best option is a fish dish with vegetable side dish... However, before placing an order, you should make sure that the vegetables are not fried in a large amount of oil, and the fish is not baked in a fatty dough. Otherwise, it is better to choose any meat dish with a boiled side dish, asking the waiter not to add the sauce or bring it separately. Don't order snacks, breads, and desserts. In between meals and activities, try to reduce the calorie intake to compensate for the calories received.
Eliminate fatty, flour, sweet dishes, or replace them with low-calorie ones. Include fruits and vegetables in your diet.
Eliminate high-calorie drinks. Whenever you feel like eating at an unscheduled time, drink water. Don't forget about your drinking regime. Always keep a bottle of drinking water with you and drink whenever you feel like it. Pure drinking water helps to increase metabolism, suppress appetite for at least 15 minutes, and promote weight loss. Try to drink at least 6 glasses of clean water a day.
If you are late at work and arrive late, you can eat a light meal 4 hours before bedtime.
2. To put these rules into practice, take a pen and paper and spend 10-15 minutes writing a diet plan. Think about where you can get groceries without wasting time. You can visit a large supermarket 1-2 times a week, purchasing everything you need.
3. Keep track of your calorie intake.
Only those who approach this issue correctly, according to a certain routine, and in no case relying on chance, succeed in looking good.

Diet for busy people for 3 days.
This diet is for those who do not like semi-finished food and would like to cook on their own. dietary meals, but do not have time to stay in the kitchen for a long time. Proposed low-calorie meals fast food... This diet can be repeated every two weeks.
Menu:
First day.
- Breakfast: mash 1 banana with 125 g of cottage cheese, season with lemon juice and 1 tsp. honey. You can also add some pieces fresh pineapple and strawberries.
- Lunch: finely chop 1 small potato, 1 carrot, 100 g of mushrooms and 1 tomato. Stew vegetables for 1 tbsp. l. vegetable oil, pour 1 beaten egg and bring to readiness.
- Dinner: fry one onion with the addition of 1 tbsp. l. vegetable oil, add 30 g of buckwheat, pour 150 ml of water, let it boil for 15 minutes. After removing from heat, add a little boiled meat or low-fat ham.
Second day.
- Breakfast: mix 4 tbsp. l. muesli, a handful of nuts and a glass of yogurt.
- Lunch: fry in 1 tbsp. l. vegetable oil 100 g white chicken meat... Add to it 100 g of diced mushrooms, 1 boiled potato, 100 g of chopped cabbage, 2 tbsp. l. green peas, 1 carrot. Add 4 tbsp. l. water and simmer for 10 minutes, soy sauce can be used instead of water.
- Dinner: make a salad of 150 g of cabbage, scalded with boiling water, with 100 g of celery, an apple and carrots, chopped or grated on a coarse grater. Season the salad with a little vegetable oil. Drink a glass of yogurt or kefir.
Third day.
- Breakfast: spread a piece of rye bread with mild mustard, top with a couple of slices of fresh cucumber and low-fat ham. Fry 1 egg in a skillet without oil and sprinkle with herbs.
- Lunch: Boil the cauliflower head for 15 minutes, then stew it with the onion, 3 tomatoes and 1 carrot, adding a little vegetable oil.
- Dinner: make a salad of 1 tomato, 1 pepper, 30 g of lean ham or boiled meat, 100 g of cheese. Season the salad with the juice of half a lemon and 1 tbsp. l. vegetable oil.
Drink as much still water as possible during your diet. Alcohol consumption is excluded.

Diet for busy people for the week.
The diet is designed for 7 days and allows you to get rid of 4-6 kg. It is perfect for people who are very busy at work.
Sample menu business diet for one day:
- Breakfast:
* option 1: 30 g cereal with milk
* Option 2: 2 slices of wholemeal bread, 1 banana, 1 tsp. honey and 1 tbsp. l. yogurt.
- Dinner:
* option 1: vegetable salad, apple or orange, sandwich - 50 g chicken fillet, 1 tsp. pickled pickles, 25 g grated cheese, 1 tbsp. low calorie mayonnaise, finely chopped green onions and cucumber;
* Option 2: potatoes cooked in "uniform" 200 g, vegetable salad, diet yogurt, boiled beans 125 g or grated cheese 25 g.
- Dinner:
* Option 1: 150 g of lean meat (chicken or turkey), 125 g of boiled potatoes, any non-starchy vegetables - beets, cucumbers, bell peppers, White cabbage, salad, green pea;
* Option 2: 75 g of spaghetti with sauce. For the sauce you can use: canned tomatoes, 75 g shrimp or 100 g boiled chicken with a little chicken broth, or 75 g of chopped low-fat ham.

Diet for busy people for 8 days.
The diet writers have come up with a diet that suits most busy people.
Menu diets:
First day.
- Breakfast: One glass of low-calorie yogurt with fruit pieces, half a plate corn flakes with milk, a small amount of fresh berries.
- Lunch: Baked potatoes, with various vegetables and a little mushrooms.
- Dinner: Half a portion of buckwheat porridge cooked in water, with a small piece of lean boiled meat.
Second day.
- Breakfast: Portion of Fruit Salad.
- Lunch: Half a serving of chicken meat, no skin and no fat, and a few vegetables.
- Dinner: Fresh cabbage salad, with a little added mustard sauce... One fruit.
Third day.
- Breakfast: One medium sandwich, several fruits.
- Lunch: Cauliflower salad with a few rusks.
- Dinner one glass of kefir and vegetable salad, from various fresh vegetables.
Fourth day.
- Breakfast: One hundred grams of cottage cheese with dried fruits.
- Lunch: Half portion stuffed tomatoes, with a small salad of fresh vegetables.
- Dinner: one glass of yogurt. Several fruits such as apple and pear.
The fifth day.
- Breakfast: Rice porrige with pieces of fruit.
- Lunch: A portion of chicken broth with salad.
- Dinner: Half a serving of stuffed bell peppers.
Sixth day.
- Breakfast: Oatmeal with dried fruits.
- Lunch: Steamed fish with vegetables.
- Dinner: Vegetable broth, and one hundred grams of boiled lean beef.
- Throughout the day of the diet, you can eat fresh carrot salad.
Seventh day.
- Breakfast: One hundred grams of cottage cheese with fruit.
- Lunch: Several baked vegetables.
- Dinner: Boiled fish, with fresh herbs.
- Throughout the day of the diet, you can eat your favorite fruits.
Eighth day.
- Breakfast: One glass of yogurt with one spoon natural honey, one small crouton and 50 grams of cottage cheese with pieces of fruit.
- Lunch: Steamed mushrooms with various vegetables.
- Dinner: one egg and a serving fresh salad with herbs and vegetables.
- During the whole day of the diet, you can eat a small grapefruit.

Diet for busy people for 22 days.
If you strictly follow the rules, you can get rid of five extra pounds, while not worsening your health.
A few tips:
- cook for several days at once.
- lunch in this diet, if possible, is excluded.
- portions should be similar to restaurant portions in order to gorge, not overeat.
- Drink, as much as possible, at least three liters of fluid a day. It does not have to be only water, you can tea, unsweetened coffee.
- the menu of each day of the diet consists, in fact, of one dish.
Sample menu for 22 days:
Day 1-2: pasta or rice with grated cheese.
Day 3-5: 2 each beef cutlets in one meal and salad flavored olive oil.
Day 6-8: A slice of beef fried without oil and a salad.
Day 9-11: chicken breast with salad.
Day 12-13: baked potatoes with cheese and boiled cauliflower salad.
Day 14-15: boiled beef and salad.
Day 16-17: Cauliflower salad seasoned with olive oil and a drop of lemon juice.
Day 18-19: vegetable salad.
Day 20-21: Boiled rice with yogurt.
Day 22: stewed apples with honey.

Constantly following endless diets is not the best solution, it is also not recommended to mindlessly listen to the advice of friends or colleagues who have managed to lose fantastic weight thanks to some magical speed diet. This will not bring tangible benefits, but only disrupt the normal functioning of your body.
We not only have to observe a certain diet, we need to realize that the main thing is to maintain a healthy lifestyle, no matter how busy we are at work and at home.

Diet on seaweed

Cabbage diet

Cabbage can be considered an effective weight loss aid. Only seven varieties of cabbage are considered most familiar to us: white cabbage, red cabbage, cauliflower, broccoli, kohlrabi, Brussels sprouts, Peking cabbage. Nutrient content (calories, proteins, fats, carbohydrates, vitamins and minerals). How to choose the right cabbage? The Cabbage Diet is one of the most popular weight loss systems today. The classic cabbage diet. Diet for weight loss based on cabbage soup. Cabbage diet for 3 days. Fast Cabbage Diet. Monthly cabbage diet for weight loss.

Optimal nutrition for women involved in sports

Serious intentions to go in for sports include not only getting rid of bad habits and changing the usual routine of everyday life, but also organizing your own diet of sports nutrition, because without it, it will be much more difficult to achieve results in sports. It's no secret that in order to form a beautiful body, it is necessary not only to play sports, but also to follow a certain diet. Sports enthusiasts need to replenish their stores of carbohydrates, fats, proteins, vitamins, minerals and water on a daily basis. Recently, many women have been engaged in jogging, fitness and other sports to keep themselves in shape, i.e., by and large, physical education. And here it would not be superfluous to recall the basic principles of the formation of athletes' diets. These principles will help not only maintain health, but also enhance the positive factors of physical activity, i.e. keep the achieved results.

Honey diet

Do you want to lose weight in the shortest possible time, but do not want to give up sweets? Chances are, you need a delicious and effective honey diet for weight loss. The content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) of bee honey. How to choose good honey? Secrets of the honey diet. Honey diet for 6 days. Honey diet for 14 days. Honey diet from Valeria. Egg and honey diet. Honey diet for the lazy. A tough lemon-honey diet. The classic lemon-honey diet. Apple and honey diet. Honey - rice diet.

1 day

In the morning
0.5 tbsp. Beat low-fat kefir with 1/2 grapefruit (juice) + 8 tbsp. l. corn sticks + 2 tbsp. l. defrosted berries.
Noon
150 g potatoes, 100 gr. grate carrots. Add an egg, salt, fry in 1 tbsp of vegetable oil, cut 1 tomato, 100 gr. champignons, wash, chop, fry.
In the evening
Fry 1 onion in 1 tbsp. a spoonful of vegetable oil, add 30 gr. buckwheat, 125 gr. vegetable broth, cook for 15 minutes. Remove, add ham sliced ​​into strips - 30 gr.

2nd day

In the morning
Liomi salad
1 tbsp. a spoonful of oatmeal, dried fruits and nuts, 4 tbsp. tablespoons of corn - oatmeal or rice flour, 1 tsp each pumpkin and sunflower seeds. Mix 1/2 cup of kefir with 2 tbsp. spoons of thawed berries and pour over the salad.
Noon
Chicken stew
100 g fry chicken breast in 1 tbsp. a spoonful of vegetable oil. Season with lemon juice. Add 100 gr. mushrooms, 1 boiled chopped potatoes, 100 gr. cabbage, 2 tbsp. spoons of green peas, 1 carrot, a handful of sprouted beans or beans, pour in 4 tbsp. tablespoons of soy sauce and simmer for 7 minutes.
In the evening
150 g Cut cabbage, pour over for 1-2 minutes. salted boiling water, 100 gr. chop celery, grate 1 carrot, chop 1 apple.
Sauce: 1 tbsp. a spoonful of mayonnaise, 1/2 cup of curdled milk, 1 tsp of mustard, 1 tbsp. a spoonful of apple cider vinegar.

Day 3

In the morning
"Peppy Max"
Spread 1 piece of rye bread with mild mustard, put slices of fresh cucumber on top, 40 gr. lean ham, 1 egg fried in a hot skillet, sprinkle with onions or parsley.
Noon
Wash 1 small head of cauliflower, simmer for 15 minutes, pour over 3 tomatoes with boiling water, remove the skin and chop. Rub 1 small carrot. Lightly fry the onion, add carrots and tomatoes, simmer for 10 minutes. in vegetable broth. Beat in a puree and add hot pepper. Drizzle over the cabbage.
In the evening
Chop 1 tomato, 1 bell pepper, 30 gr. ham. 100 g cut unsalted feta cheese into cubes, pickle in a mixture of lemon juice and hot pepper. Mix 1 tbsp. a spoonful of vegetable oil, 2 tbsp. tablespoons of apple cider vinegar, 3 tbsp. spoons of soy sauce. Drizzle over the salad.

4th day

In the morning
125 gr. mix low-fat cottage cheese with 1/2 lemon juice and 50 gr. banana. Season with a drop of syrup and ginger. Garnish with pineapple or strawberries. Sprinkle with fried seeds.
Noon
Scrape out 1 tomato. Chop the pulp and mix with breadcrumbs 1 doctor's bread, 1 chopped onion, 1/2 tsp of mustard, 1 yolk, 1 tbsp. a spoonful of grated cheese. Beat the protein, add 1/2 to the mass, season with pepper, nutmeg and soy sauce. Stuff the tomato and bake. Heat 1 teaspoon of butter and mix it with garlic, 1 teaspoon of seeds and 100 gr. potatoes cooked in their skins.
In the evening
100 g chop the stalked celery, cut 1/2 pear into slices, 40 gr. crumble hot cheese. Prepare the marinade from 1/2 teaspoon of lemon juice, 2 teaspoons of soy sauce, 1/2 teaspoon of oil and allspice. Pour celery over them, cover with cheese. Fill half a pear with 1/2 teaspoon of fried seeds

Day 5

In the morning
1/8 l. boil skim milk, add 30 gr. millet, cook for 10 minutes. Reduce heat and let stand for another 10 minutes. Stir with 2 tbsp. spoons of raspberries, add 1 tsp of syrup.
Noon
30 gr. boil small beans in 1/4 l. vegetable broth. Chop 150 g of cabbage, simmer for 15 minutes. from 100 gr. chicken heart. Wash 2 bunches of greens, chop, add to the soup and simmer for another 10 minutes. Put 1 tomato in the soup, chopped and cook for another 5 minutes. Sprinkle with pepper.
In the evening
Wash 2 tomatoes, cut 1 of them in half. Remove the pulp from both, chop and mix with 100 gr. grated radish, 1 tbsp. a spoonful of mayonnaise and 10 gr. nuts. Stuff a whole tomato, cover with the top. Beat 1 egg and 1 egg white in 1 tbsp. a spoonful of mineral water, with salt, nutmeg and pepper. Pour the mixture into a frying pan and fry. Stuff the halves of the second tomato with an omelet, sprinkle with green onions. Serve with 1 rye bread.

6th day

In the morning
3 full Art. mix spoons of oatmeal with 1/2 apple, orange slices. Pour 2 tbsp. spoons of kefir, sprinkle with 1 teaspoon of seeds.
Noon
125 gr. marinate fish fillets in lemon juice. Stew 1 onion and 1 pepper pod with 1 tbsp. spoon of butter 3 min. Add 2 tbsp. spoons of mineral water, 2 tbsp. spoons of milk, salt, spices. Cut fillet, pepper, put on vegetables, simmer for 8-10 minutes. Sprinkle with herbs.
In the evening
French onion soup
Simmer 1 large onion and 1 clove of garlic in 2 teaspoons of butter. Put in a pot, cover with water, adding 1/2 tbsp. dry white wine, put toast on top, sprinkle with cheese and bake.
Have a snack
Salad
1 carrot, 1 orange, 1 teaspoon seeds, 1 teaspoon vegetable oil

Day 7

In the morning
Cut 1 pear in half, beat 1 tbsp. a spoonful of cottage cheese, 2 tbsp. spoons of milk, a little sugar. powders, ginger. Cover the pear. Serve with 50 gr. dried white bread.
Noon
Fry 1 small zucchini in 1 teaspoon of vegetable oil. Place in a frying pan, sprinkle with salt, spices, thyme. Mix 1 egg, 5 tbsp. spoons of milk, 1 tbsp. a spoonful of grated cheese, pour over the vegetables. Bake.
Dinner
Fish salad
About 50 gr. cut fish into cubes, also onion. Fry fish, onions and 50 gr. shrimp in 1 teaspoon of vegetable oil. Add 3 tbsp. tablespoons of water, lemon juice and simmer for 6 minutes. Remove the fish in the broth, put the onion, add vinegar, lemon juice, saffron, salt, pepper, cook for 2 minutes. Place the fish on a plate with green salad. Drizzle with sauce.
Have a snack
Fruit -100 gr.

Day 8

In the morning
Honey kefir
Pour 1 teaspoon of honey into 1 glass of kefir, add a pinch of cinnamon and ginger. Spread the bread with 1 teaspoon of cottage cheese, on top - apple slices.
Noon
Chop the mushrooms, add 1 onion, simmer for 5 minutes. 1 teaspoon of butter. Add 4 olives, 1 tbsp. a spoonful of sour cream, 1 tbsp. a spoonful of bread crumbs. Sprinkle with grated cheese (1 tsp) and bake. Serve with green salad.
In the evening
Filled omelet
Simmer 1 pepper and 1 onion for 8-10 minutes. Season 1 tbsp. a spoonful of cream and herbs. Make an omelet with 2 eggs and 2 tbsp. spoons of water, 1 tbsp. tablespoons of flour. Fry 1 teaspoon of butter on 2 sides. Place on a plate. Put vegetables on one half and close the other.
Have a snack
1/2 grapefruit and 1 tbsp. spoon of cottage cheese

1 day

0.5 tbsp. Beat low-fat kefir with 1/2 grapefruit (juice) + 8 tbsp. l. corn sticks + 2 tbsp. l. defrosted berries.

On midday

150 g potatoes, 100 gr. grate carrots. Add an egg, salt, fry in 1 tbsp of vegetable oil, cut 1 tomato, 100 gr. champignons, wash, chop, fry.

Fry 1 onion in 1 tbsp. a spoonful of vegetable oil, add 30 gr. buckwheat, 125 gr. vegetable broth, cook for 15 minutes. Remove, add ham sliced ​​into strips - 30 gr.

2nd day

Liomi salad

1 tbsp. a spoonful of oatmeal, dried fruits and nuts, 4 tbsp. tablespoons of corn - oatmeal or rice flour, 1 tsp each. pumpkin and sunflower seeds. Mix 1/2 cup of kefir with 2 tbsp. spoons of thawed berries and pour over the salad.

On midday

Chicken stew

100 g fry chicken breast in 1 tbsp. a spoonful of vegetable oil. Season with lemon juice. Add 100 gr. mushrooms, 1 boiled chopped potatoes, 100 gr. cabbage, 2 tbsp. spoons of green peas, 1 carrot, a handful of sprouted beans or beans, pour in 4 tbsp. tablespoons of soy sauce and simmer for 7 minutes.

150 g Cut cabbage, pour over for 1-2 minutes. salted boiling water, 100 gr. chop celery, grate 1 carrot, chop 1 apple.

Sauce: 1 tbsp. a spoonful of mayonnaise, 1/2 cup of curdled milk, 1 tsp of mustard, 1 tbsp. a spoonful of apple cider vinegar.

Day 3

"Peppy Max"

Spread 1 piece of rye bread with mild mustard, put slices of fresh cucumber on top, 40 gr. lean ham, 1 egg fried in a hot skillet, sprinkle with onions or parsley.

On midday

Wash 1 small head of cauliflower, simmer for 15 minutes, pour over 3 tomatoes with boiling water, remove the skin and chop. Rub 1 small carrot. Lightly fry the onion, add carrots and tomatoes, simmer for 10 minutes. in vegetable broth. Beat in a puree and add hot pepper. Drizzle over the cabbage.

Chop 1 tomato, 1 bell pepper, 30 gr. ham. 100 g cut unsalted feta cheese into cubes, pickle in a mixture of lemon juice and hot pepper. Mix 1 tbsp. a spoonful of vegetable oil, 2 tbsp. tablespoons of apple cider vinegar, 3 tbsp. spoons of soy sauce. Drizzle over the salad.

4th day

125 gr. mix low-fat cottage cheese with 1/2 lemon juice and 50 gr. banana. Season with a drop of syrup and ginger. Garnish with pineapple or strawberries. Sprinkle with fried seeds.

On midday

Scrape out 1 tomato. Chop the pulp and mix with breadcrumbs 1 doctor's bread, 1 chopped onion, 1/2 tsp of mustard, 1 yolk, 1 tbsp. a spoonful of grated cheese. Beat the protein, add 1/2 to the mass, season with pepper, nutmeg and soy sauce. Stuff the tomato and bake. Heat 1 teaspoon of butter and mix it with garlic, 1 teaspoon of seeds and 100 gr. potatoes cooked in their skins.

100 g chop the stalked celery, cut 1/2 pear into slices, 40 gr. crumble hot cheese. Prepare the marinade from 1/2 teaspoon of lemon juice, 2 teaspoons of soy sauce, 1/2 teaspoon of oil and allspice. Pour celery over them, cover with cheese. Fill half a pear with 1/2 teaspoon of fried seeds

Day 5

1/8 l. boil skim milk, add 30 gr. millet, cook for 10 minutes. Reduce heat and let stand for another 10 minutes. Stir with 2 tbsp. spoons of raspberries, add 1 tsp of syrup.

On midday

30 gr. boil small beans in 1/4 l. vegetable broth. Chop 150 g of cabbage, simmer for 15 minutes. from 100 gr. chicken heart. Wash 2 bunches of greens, chop, add to the soup and simmer for another 10 minutes. Put 1 tomato in the soup, chopped and cook for another 5 minutes. Sprinkle with pepper.

Wash 2 tomatoes, cut 1 of them in half. Remove the pulp from both, chop and mix with 100 gr. grated radish, 1 tbsp. a spoonful of mayonnaise and 10 gr. nuts. Stuff a whole tomato, cover with the top. Beat 1 egg and 1 egg white in 1 tbsp. a spoonful of mineral water, with salt, nutmeg and pepper. Pour the mixture into a frying pan and fry. Stuff the halves of the second tomato with an omelet, sprinkle with green onions. Serve with 1 rye bread.

6th day

3 full Art. mix spoons of oatmeal with 1/2 apple, orange slices. Pour 2 tbsp. spoons of kefir, sprinkle with 1 teaspoon of seeds.

On midday

125 gr. marinate fish fillets in lemon juice. Stew 1 onion and 1 pepper pod with 1 tbsp. spoon of butter 3 min. Add 2 tbsp. spoons of mineral water, 2 tbsp. spoons of milk, salt, spices. Cut fillet, pepper, put on vegetables, simmer for 8-10 minutes. Sprinkle with herbs.

French onion soup

Simmer 1 large onion and 1 clove of garlic in 2 teaspoons of butter. Put in a pot, cover with water, adding 1/2 tbsp. dry white wine, put toast on top, sprinkle with cheese and bake.

Have a snack

1 carrot, 1 orange, 1 teaspoon seeds, 1 teaspoon vegetable oil

Day 7

Cut 1 pear in half, beat 1 tbsp. a spoonful of cottage cheese, 2 tbsp. spoons of milk, a little sugar. powders, ginger. Cover the pear. Serve with 50 gr. dried white bread.

On midday

Fry 1 small zucchini in 1 teaspoon of vegetable oil. Place in a frying pan, sprinkle with salt, spices, thyme. Mix 1 egg, 5 tbsp. spoons of milk, 1 tbsp. a spoonful of grated cheese, pour over the vegetables. Bake.

Fish salad

About 50 gr. cut fish into cubes, also onion. Fry fish, onions and 50 gr. shrimp in 1 teaspoon of vegetable oil. Add 3 tbsp. tablespoons of water, lemon juice and simmer for 6 minutes. Remove the fish in the broth, put the onion, add vinegar, lemon juice, saffron, salt, pepper, cook for 2 minutes. Place the fish on a plate with green salad. Drizzle with sauce.

Have a snack

Fruit -100 gr.

Day 8

Honey kefir

Pour 1 teaspoon of honey into 1 glass of kefir, add a pinch of cinnamon and ginger. Spread the bread with 1 teaspoon of cottage cheese, on top - apple slices.

On midday

Chop the mushrooms, add 1 onion, simmer for 5 minutes. 1 teaspoon of butter. Add 4 olives, 1 tbsp. a spoonful of sour cream, 1 tbsp. a spoonful of bread crumbs. Sprinkle with grated cheese (1 tsp) and bake. Serve with green salad.

Filled omelet

Simmer 1 pepper and 1 onion for 8-10 minutes. Season 1 tbsp. a spoonful of cream and herbs. Make an omelet with 2 eggs and 2 tbsp. spoons of water, 1 tbsp. tablespoons of flour. Fry 1 teaspoon of butter on 2 sides. Place on a plate. Put vegetables on one half and close the other.

Have a snack

1/2 grapefruit and 1 tbsp. spoon of cottage cheese

Rating

Reviews: 1

Is this called for busy people? A free person needs time to cook all this, and only a busy one. Although everything is very, very tasty.