Proteinaceous menu

белковое меню
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Breakfast

In 15-20 minutes prior to food we drink 200 ml (glass) of water of room temperature.

Unsweetened coffee with milk of 0,5% of fat content or tea.

One fat-free cottage cheese (in the first days it is possible to afford couple of cottage cheeses) or low-calorie yogurt (no more than 80 kcal on 100 g).

Through couple of hours we drink 1-2 glasses of green tea with mint.

In three hours after breakfast we eat apple, orange, pear or several plums.

Lunch

In 15-20 minutes prior to meal we drink pure glass of room temperature. Then we choose one of three options:

100 g baked in oven or on veal grill (without salt and oil!), wild boiled rice with soy sauce, the salad from fresh cucumbers and leaves of lettuce filled with olive oil and lemon juice. It is possible to use pepper or mustard, but any salt!

Two small ladles of fish soup with couple of slices of bread from coarse flour, 2 tomatoes, tea with dried fruits, tangerine.

150 g of the fish steamed or baked on grill with any garnish from the first and second option.

In one or one and a half hours after lunch it is possible to drink cup of green tea with mint.

Afternoon snack

Green apple, a few fresh vegetables and glass of the fat-free kefir.

Dinner

As usual before meal we do not forget to drink glass of water. Then at choice:

250 g of the chicken meat baked in oven, without fat, thin skin, salt and oil. Instead of garnish - the grapefruit which is very well combined with chicken meat.

200 g of the veal baked in oven with garlic, 300 g of stewed cauliflower or broccoli. We extinguish cabbage in olive oil with soy sauce, and one couple of minutes prior to readiness we drive in egg.

The salad from rings of boiled squid, 2 tbsps of corn and small cut egg filled with olive oil with soy sauce, onions or garlic, 500 g of boiled shrimps, couple of spoons of wild rice.

150 g of the fish baked in oven (without salt and oil), the hard-boiled egg, fresh tomatoes, cucumbers, paprika salad and pine nuts. Not dessert it is possible to eat several ringlets of pineapple.

The power value of the food consumed in days should not be less than 1200 kcal!!!

The proteinaceous menu for sports women

We bring to your attention the approximate menu for women who regularly train (3-5 weekly) and performs cardioloading + work on exercise machines.

First meal (breakfast):

4-5 tablespoons of porridge with cinnamon, 6 egg whites with spinach, half of apple. Unsweetened tea or coffee.

The second meal (second breakfast):

150 g of boiled breast, as garnish 4-5 tablespoons of boiled brown rice.

Third meal (lunch):

150 g of tuna and not starchy vegetables salad to fill with olive oil (1 tablespoon).

Fourth meal (afternoon snack):

200 g of skim cheese with vegetable salad (it is possible to add lemon juice).

Fifth meal (dinner):

150 g of fish together with green beans.

The sixth meal (in 2 hours prior to dream):

Protein cocktail or glass of kefir.

The proteinaceous menu for week

1 day

Breakfast: 150 g of beef boiled, 1 piece of whole-grain bread, tea or coffee.

Lunch: 150 g of beef of boiled, 200 g of salad from vegetables.

Dinner: 200 g of fish boiled, vegetable salad.

2 day

Breakfast: 150 g of low-fat cottage cheese, tea or coffee.

Lunch: 150 g of braised beef with vegetables.

Dinner: 200 g of fish of boiled, 200 g of fresh vegetables.

3 day

Breakfast: 200 g of chicken fillet, 1 apple, coffee or tea.

Lunch: 200 g of haricot of boiled, 200 g of vegetable salad.

Dinner: 100-150 g of beef of boiled, 150 g of the salad made of cabbage.

4 day

Breakfast: glass of the fat-free kefir with 2 dietary cookies.

Lunch: 200 g of chicken fillet, glass of apple juice or 1 apple.

Dinner: 200 g of fish of boiled, 150 g of vegetables.

5 day

Breakfast: 100-150 g of beef boiled, 1 apple or glass of apple juice, coffee or tea.

Lunch: 200 g of fish boiled, 1 piece of whole-grain bread.

Dinner: 200 g of fish of boiled, 150 g of salad.

6 day

Breakfast: low-fat cottage cheese - 150 g, tea or natural coffee.

Lunch: haricots stewed - 200 g, 150 g of vegetables.

Dinner: 150 g of fish of boiled, 100 g of salad.

7 day

Breakfast: glass of milk low-fat with 2 dietary cookies.

Lunch: bowl of soup with vegetables, welded on meat fast broth, 100 g of beef boiled, 1 piece of whole-grain bread.

Dinner: 100 g of beef of boiled, 100 g of salad.

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