The menu for 10 days

меню на 10 дней
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Day 1. Monday

Breakfast: milk millet cereal, black tea (sheet), the house pastries which have remained since Sunday.

Lunch: Russian cabbage soup from fresh cabbage (preparation for 2 days), mashed potatoes, bread black, cutlets house - 4 pieces, home-made pickles and tomatoes, mustard from mustard powder, berry fruit drink.

Dinner: boiled grated beet garlic and sour cream salad, black bread, apple tea with mint.

Day 2. Tuesday

Breakfast: nonmilk porridge with grated apple, oil sandwich, black tea, jam.

Lunch: Russian cabbage soup (the second day), macaroni in a naval way with forcemeat piece (of the size of cutlet), bread black, apple tea.

Dinner: cottage cheese with milk or sour cream, jam or the frozen berries with sugar.

Day 3. Wednesday

Breakfast: omelet, black tea, oil sandwich.

Lunch: vermicelli soup, solyanka from cabbage, bread black.

Dinner: pollock in milk sauce with onions and carrots, grated carrots with sour cream, black bread, vitamin drink from dogrose.

Day 4. Thursday

Breakfast: buckwheat cereal with milk, sugar, cookies, tea with lemon.

Lunch: rassolnik with pearl barley (see chicken ends of cuts), boiled rice with the fried onions, roast chicken (4 pieces), bread black, 4 bananas, compote.

Dinner: potato and marrow fritters with sour cream or vegetable letcho, tomato juice, kefir for the night.

Day 5. Friday

Breakfast: milk cream of wheat, tea with lemon and sugar.

Lunch: rassolnik (the second day), buckwheat with cutlet, vegetable preservation, black bread, apple tea, tangerines (4 pieces).

Dinner: fried vegetable marrow with onions and greens, black bread, kefir for the night.

Day 6. Saturday

Breakfast: cottage cheese with milk, tea with lemon.

Lunch: soup pea on water, pilaf (on 3 times), bread black, house pastries (on 3 times), apples, berry fruit drink.

Dinner: graten from vegetables (baked pudding), apple tea with house pastries.

Day 7. Sunday

Breakfast: nonmilk porridge with grated apple or jam, tea, pastries (since Saturday).

Lunch: pea soup (the second day), pilaf (the second day), bread black, drink from dogrose.

Dinner: omelet with cauliflower, drink from dogrose.

Day 8. Monday

Breakfast: rice milk porridge, tea, oil sandwich.

Lunch: pea soup (the third day), macaroni with eggs (2 pieces), 2 cut fried sausages, bananas (4 pieces), apple tea.

Dinner: pancakes with cabbage (plus preparation of cabbage on sled.den), tea apple.

Day 9. Tuesday

Breakfast: millet cereal (on 2 times), tea with cookies.

Lunch: rice soup, solyanka with forcemeat, bread black, berry fruit drink.

Dinner: potatoes in uniform with house pickles, drink from dogrose, jam.

Day 10. Wednesday

Breakfast: millet milk cereal (the second day), tea with sandwich.

Lunch: rice soup, mashed potatoes, herring, bread black, compote.

Dinner: salad from radish with carrots and sour cream, stewed chicken (4 pieces, broth are used for further preparation of soup).

Expenses for 10 days according to the offered menu - about 4000 rubles, that is about 12 thousand rubles a month.

Pay attention that difficult and long dishes in preparation prepare in our menu during week-end or the night before: soups, broth, porridges of long cooking, home-made cookies and other pastries. In the middle of the week and morning of the day off - fast dishes in preparation. By the end of working week surely we include in diet fruit, proteins, more caloric food as the organism already begins to be tired and it needs "feed".

Proteinaceous diet for 10 days - the menu

First day of diet

For breakfast eat 2 small loafs and 2 boiled eggs (not to add some salt to some egg!).

For lunch prepare for yourself 200 g of fish (it can be either pike perch, or tuna), it is possible to make natural yogurt and greens sauce for fish, instead of bread it is possible to eat small loafs, but no more than 2 pieces.

In 2 hours prior to dinner it is possible to have a bite the skim cheese mixed with greens.

For dinner prepare salatik from seafood. For this purpose take "seafood cocktail" and mix it with sea cabbage, at the same time the first ingredient should not exceed 100 g, and the second 200 g.

Second day

For breakfast eat 100 g of the skim cheese moved with greens.

For lunch bake to yourself in foil couple tomato and eggplant, and also boil cepes no more than 200 g and cauliflower of 100 g.

For afternoon snack indulge yourself with the baked vegetable marrows strewed with cheese of firm grade (250 g of vegetable marrows and 30 g of cheese), instead of bread eat small loafs.

For dinner make seafood salad, as well as in the first day.

Third day

For breakfast boil to yourself 100 g of chicken fillet. It can also be used with greens and small loafs.

For lunch make for yourself ragout which will consist of 200 g of siliculose haricot and 100 g of chicken fillet.

For afternoon snack eat the vegetable salad filled with yogurt.

For dinner take 150 g of skim cheese and mix it from 50 g of natural yogurt. It is possible to eat these curds together with small loafs.

Fourth day

For breakfast eat 150 g of skim cheese.

For lunch prepare for yourself vegetable marrows with lemon juice and spices, bake them in foil. It is also possible to eat 2 boiled eggs.

For afternoon snack make to yourself cauliflower and greens puree.

For dinner bake to yourself 200 g of turkey, and instead of sauce use natural yogurt with greens.

Fifth day

For breakfast eat 2 boiled eggs and small loafs.

For lunch boil to yourself 200 g of beef;

For afternoon snack make for yourself the vegetable salad filled with natural yogurt.

For dinner bake fish with addition of lemon juice.

Sixth day

For breakfast drink 1 glass of drinking yogurt and eat small loafs.

For lunch boil 100 g of chicken fillet and 100 g of cauliflower.

For afternoon snack eat 150 g of skim cheese.

For dinner bake vegetables.

Seventh day

For breakfast eat 2 boiled eggs and small loafs.

For lunch make for yourself ragout which will consist of 200 g of siliculose haricot and 100 g of chicken fillet.

For afternoon snack drink 1 glass of drinking yogurt.

For dinner boil 200 g of beef.

Eighth day

For breakfast drink 1 glass of drinking yogurt.

For lunch boil 200 g of chicken fillet.

For afternoon snack eat 150 g of the fat-free yogurt with greens.

For dinner make seafood salad, as in the first day.

Ninth day

For breakfast eat 2 boiled eggs and small loafs.

For lunch it is possible to bake 200 g of turkey with yogurt sauce.

For afternoon snack drink 1 glass of drinking yogurt.

For dinner make for yourself vegetable salad, having filled it with natural yogurt.

Tenth day

For breakfast eat 2 boiled eggs and small loafs.

For lunch bake vegetables with lemon juice, it is possible to add a little firm cheese.

For afternoon snack eat 150 g of skim cheese with greens.

For dinner bake fish and make vegetable salad.

The menu of diet on 10 days - we dump 10 kg

Monday

Breakfast: One-two soft-boiled eggs, fresh vegetables salad (tomatoes, cucumbers, the Beijing cabbage, germinated seeds, herbs) with 1 h l. olive oil, green tea or coffee without sugar and milk.

Second breakfast: 45 g of low-fat cheese in "sandwich" from lettuce leaves.

Lunch: two chicken breasts grill, fresh vegetables salad (tomatoes, cucumbers, sheet salad, garden radish, germinated seeds) with 1 h l. olive oil, green tea or coffee without sugar and milk.

Afternoon snack: 1 Art. of kefir, handful of berries.

Dinner: Fillet of salmon (tuna, mackerel, flounder, halibut), the baked vegetables with herbs and grated cheese (tomatoes, vegetable marrows, eggplants, cauliflower, germinated seeds).

For the night: 1 Art. of low-fat milk or kefir.

Tuesday

Breakfast: Omelet from one-two eggs with tomatoes and greens, natural yogurt with berries, green tea or coffee without sugar and milk

Second breakfast: 1 Art. of kefir, handful of berries

Lunch: Fillet of salmon (tuna, mackerel, flounder, halibut), ragout from vegetables (vegetable marrows, tomatoes, broccoli, leek)

Afternoon snack: The tomato or cucumber stuffed with herbs and 45 g of grated cheese

Dinner: Two beef stakes grill, fresh vegetables salad (cucumbers, tomatoes, spinach, arugula, avocado) with 1 h l. olive oil, green tea or coffee without sugar and milk.

For the night: 1 Art. of low-fat milk or kefir.

Wednesday

Breakfast: Omelet from one-two eggs with tomatoes and greens, 45 g of low-fat grated cheese in "sandwich" from celery slices, green tea or coffee without sugar and milk.

Second breakfast: Natural yogurt with berries.

Lunch: Fillet of salmon (tuna, mackerel, flounder, halibut), vegetable cream soup (leek, broccoli, tomatoes, herbs).

Afternoon snack: 1 Art. of kefir, handful of berries.

Dinner: Pork fillet grill, cabbage on couple (color, broccoli, Bruxelles) with 1 h l. olive oil, green tea or coffee without sugar and milk.

For the night: 1 Art. of low-fat milk or kefir.

Thursday

Breakfast: Natural yogurt with berries, one-two soft-boiled eggs, green tea or coffee without sugar and milk.

Second breakfast: 45 g of low-fat grated cheese in "sandwich" from celery slices.

Lunch: Fillet of salmon (tuna, mackerel, flounder, halibut), fresh vegetables salad (cucumbers, white cabbage, garden radish, herbs) with 1 h l. olive oil.

Afternoon snack: 1 Art. of kefir, handful of berries.

Dinner: Two chicken breasts, marrow fritters, green tea or coffee without sugar and milk.

For the night: 1 Art. of low-fat milk or kefir.

Friday

Breakfast: Low-fat cottage cheese with berries, green tea or coffee without sugar and milk.

Second breakfast: Caesar salad, one-two chicken breasts.

Lunch: Fillet of salmon (tuna, mackerel, flounder, halibut), fresh vegetables salad (cucumbers, white cabbage, garden radish, herbs) with 1 h l. olive oil.

Afternoon snack: Three-four dietary beaters.

Dinner: Two small beef stakes, asparagus together with grated not fat cheese, green tea or coffee without sugar and milk.

For the night: 1 Art. of low-fat milk or kefir.

Saturday

Breakfast: Low-fat cottage cheese with berries, green tea or coffee without sugar and milk.

Second breakfast: One chicken breast, fresh vegetables Salsa salad.

Lunch: Fillet of salmon (tuna, mackerel, flounder, halibut), mushroom soup noodles.

Afternoon snack: 45 g of low-fat grated cheese in "sandwich" from celery slices.

Dinner: Two chicken breasts, asparagus together with grated cheese, green tea or coffee without sugar and milk.

For the night: 1 Art. of low-fat milk or kefir.

Sunday

Breakfast: Omelet from one-two eggs with tomatoes and greens, natural yogurt with berries, green tea or coffee without sugar and milk.

Second breakfast: Caesar salad with gas station from 1 h l. olive oil, juice of lemon and spices.

Lunch: Fillet of salmon (tuna, mackerel, flounder, halibut), the baked vegetables (at choice).

Afternoon snack: 45 g of low-fat grated cheese in "sandwich" from celery slices.

Dinner: Two chicken breasts, the Mexican salad to guakamola, green tea or coffee without sugar and milk.

For the night: 1 Art. of low-fat milk or kefir.

About 2 weeks you repeat the first three days.

The menu of diet of Elena Malysheva for 10 days

1 day

Breakfast: boil buckwheat cereal of 200 grams, weld one chicken hard boiled egg, make salad from 100 grams of carrots and one apple, it is possible to fill with one teaspoon of vegetable or olive oil.

Breakfast No. 2: dried fruits of 4 pieces, green tea with cottage cheese casserole of 150 grams (instead of flour use semolina).

Lunch: boil meat of beef on couple and prepare souffle (120 grams), to it boil cauliflower of 200 grams, wash down with broth from hips.

Afternoon snack: eat one grapefruit.

Dinner: you stushit cabbage with vegetable marrows of 200 grams, bake one apple with cinnamon. Before going to bed, drink glass of one-percentage kefir.

2 day

For Malyshev's breakfast recommends to eat porridge which helps to bring cholesterol out of organism. It is the best of all to cook porridge just on water.

Breakfast No. 2: eat two apples and two tangerines (in case of allergy on some of them, it is possible to replace with other fruit).

The lunch has to provide organism with proteins therefore weld to yourself couple of eggs or chicken fillet.

Afternoon snack: it is possible to indulge himself with low-fat cottage cheese.

The dinner should not load your stomach therefore it will be lung: fresh vegetable salad and glass of kefir.

3 day

The breakfast will consist of omelet on two proteins and only one yolk with one tablespoon of milk, carrot and apple salad - 100 grams, filled with oil teaspoon.

Breakfast No. 2: let's make cottage cheese casserole without sugar.

Lunch: vegetable soup (mushrooms, tomatoes, carrots and so on), boil chicken breast.

Afternoon snack: eat something from fruit (apple, orange, tangerine).

The dinner will be minimum - glass of kefir.

4 day

Breakfast: 100 grams of peas, 50 grams of the boiled beef meat, dietary small loafs - 2 pieces.

Breakfast No. 2: vinaigrette - 150 grams, small loafs - 2 pieces.

Lunch: stewed cabbage with carrot - 150 grams, boiled fish - 100 grams, glass of tea from dogrose.

Afternoon snack - one green apple, 30 grams of walnuts.

Dinner: cottage cheese casserole without sugar, but with carrot - 200 grams, kefir.

5 day

Breakfast: 200 g of any porridge cooked on water can be added for taste of berry.

Breakfast No. 2: marrow mashed potatoes.

Lunch: boiled fish or chicken breast vegetables, glass of tea from dogrose.

Afternoon snack: cottage cheese with fruit yogurt.

For dinner do not eat small loafs, we need carbohydrates. Therefore the portion of vegetables will be ideally suited.

6 day

Breakfast: fill in to yourself porridge with the boiling water, without pro-cooking. For the best taste instead of sugar it is possible to add spoon of honey or pieces of fruit.

Breakfast No. 2: couple of apples - the best option.

For lunch we need proteinaceous food - fast meat (fish, chicken meat) and greens. Forget about salt and spices, use lemon juice.

Afternoon snack: eat orange or couple tangerine.

For dinner there will be vegetable salad with 1% kefir.

7 day

Breakfast: to fill in bran with kefir and to allow to be drawn 15 minutes, it is possible to eat piece of the fat-free cheese and fruit: kiwi or orange

Breakfast No. 2: grapefruit or orange juice

Lunch: you stushit vegetable stew from vegetable marrow, onions, carrots, cabbage and tomato, 150 grams of chicken boiled.

Afternoon snack: the yogurt fat-free and handful of dried fruits with nutlets.

Dinner: salatik from cabbage with cucumber, it is possible to add boiled egg or tomato and to strew with greens, having a little filled with vegetable oil. It is possible to drink herbal tea.

8 day

For breakfast open tinned green peas, it is possible to eat still couple of dietary small loafs and to wash down with broth from dogrose.

The breakfast No. 2 will be presented in the form of fruit: pear, apple.

During the lunchtime we stock up with proteinaceous food - cook fish fillet or chicken on couple. Do not forget for prohibition on salt.

For afternoon snack it is possible to prepare stewed cabbage.

For dinner indulge yourself with cottage cheese, but not fat and wash down it with glass of kefir with 1% fat content.

9 day

Breakfast: boiled hard-boiled egg, cheese - 30 grams, 50 grams of green peas.

Breakfast No. 2: vinaigrette - 150 grams, small loafs - 2 pieces.

Lunch: stewed cabbage - 200 grams, one green apple.

Afternoon snack: grapefruit.

Dinner: cottage cheese casserole without sugar - 150 grams, kefir.

10 day

For breakfast it is possible to prepare proteinaceous omelet. It is possible to wash down with green tea or broth of dogrose.

Breakfast No. 2: pineapple, sweet cherry, cherry, strawberry, peach or pear

The lunch will be presented in the form of vegetable soup with dietary small loafs.

During afternoon snack eat one orange.

For dinner make cucumbers, tomato and greens salad. Through half of hour after food wash down with the fat-free kefir.

The menu of effective diet for 10 days

The first meal, according to effective diet for 10 days, has to be not earlier than 10 o'clock in the morning.

The menu for 10 days the following:

1 day

5 hard-boiled eggs. Each 2 hours need to be eaten on one egg. It is also authorized to drink in unlimited number water and tea without sugar;

2 day

Boiled fish without salt and spices. It is recommended to give preference to low-fat grades of fish: for example, mackerel or pollock;

3 day

For the third day of the menu of effective diet for 10 days suggests to eat for day boiled chicken breast without skin and salt;

4 day

Product of the fourth day - boiled potatoes. In total in day it is possible to eat 5 average root crops, for one each 2 hour;

5 day

This day it is acceptable to eat 500 grams of fast ham. Alternative - low-fat boiled beef in the same quantity;

6 day

For all day eat any fruit, except for bananas, grapes and fig;

7 day

The seventh day of the menu of effective diet for 10 days - vegetable. You can eat them in any quantity and look: on couple, stewed, boiled and fresh;

8 day

Diet this day - 500 grams of low-fat cottage cheese;

9 day

Penultimate day of diet - kefiric. Drink has to be fresh with mass fraction of fat no more than 1%;

10 day

The final stage of effective diet for 10 days - drinking day. During it is allowed to drink broth of dogrose and water in unlimited number.

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