Breakfast
Omelet of 2 eggs, with 20 g melted cheese, pickled cucumbers and one slice of whole wheat bread
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| delicious omelet |
A cup of coffee (with a tsp stevia sweetener)
Snack
5 olives
50 g cottage cheese
Lunch
Tuna steak (120-140 g net)
A slice of whole wheat bread
Snack
One apple
Dinner
75 g chicken breast
100 g mixed vegetables
Tuesday
Breakfast
A banana
A yoghurt (simple or what you like) – around 120-150 ml
20 g cereals
An espresso
Snack
An apple or kiwi
Lunch
4 olives
20 g cheese
Tuna steak (around 120-140 g net)
Snack
An orange
Dinner
70 g grilled chicken breast with Mediterranean salad (grated carrot and beetroot, 30 g feta cheese with topping – mix of honey, mustard, sunflower seeds and olive oil, one tbsp. of each one)
Wednesday
Breakfast
Omelet of 4 egg whites
 Omelet of 4 egg whites |
A coffee
Snack
Un apple
Lunch
Tuna (120-140 g net)
One slice of whole wheat bread
Snack
100 g mushrooms (cooked in water with salt) with 30 g feta cheese
Dinner
65 g chicken breast
60 g rice
One orange
Thursday
Breakfast
Omelet of 4 egg whites
One slice of whole wheat bread
A yoghurt
An espresso
Snack
An apple
Lunch
25 g feta cheese
70 g tuna
3 olives
Snack
An orange
Dinner
A portion of chicken with paprika-sauce (a portion means around the dimension of your palm, 1,5-2 cm high – depending on what you make of: if you are using chicken breast than cut the breast in pieces, if it’s made of chicken limb, than you’ll eat the upper “thigh” part of it, of course without skin).
One tomato
Friday
Breakfast
Omelet of 3 egg whites, 100 g mushroom, a few chopped paprika pieces and 30 g cheese
An espresso
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| Omelet with mushroom |
An apple
Lunch
Mediterranean tuna salad with one slice of whole wheat bread
Snack
An orange
Dinner
A portion of musaka and one grapefruit
Saturday and Sunday
If you resisted till now, than you probably had enough of not eating what you have always been eating before and also have a lot of cravings. Everything is all right! This is the first part of the meal plan, where one of the rules is: don’t stress yourself! You don’t have to feel anxious because on Saturday and Sunday you can eat whatever you want, you’ll just have to respect some rules: try to eat something every 3 hours. That thing, whatever it is must not exceed the dimension of your palm or what you can grasp in your palm. For example: if you desire salty, roasted peanuts, than you may eat it, just first grasp in your hand some, eat that quantity but not more. So, take it out and put in a bowl, sit by the TV or wherever you desire, and eat what you could grasp. If you sit down with the whole package and swear you won’t eat a lot that is not gonna happen because especially while watching TV you may eat 2 kg without even observing. Of this reason, it is better if you sit somewhere and eat the peanuts meanwhile concentrating on their taste, and not on TV. Eating while your senses are occupied with hearing and seeing they won’t concentrate enough on the food you are ingesting and afterwards you may have a feeling that you didn’t even eat it…but you did, and calories don’t forgive. Never!
You have a lot of choices: pork steak, again it must not exceed the dimension of your palm.
If you opt for spaghetti the quantity is what could fit in a soup-ladle.
If you want a cookie, than eat a cookie, but resume yourself to only one piece.
If you eat anything, like chips, tortillas, peanuts, biscuits, etc. this must be considered as a meal, not a “dessert” after or snack before. So, after consuming any of these, you’ll have to wait 3 hours to eat something again. Of course you can drink water, tea, but no juices, nectars, or anything that contains calories. The rule is available for sugary juices, beverages also. If you opt for them, you have to think of them, as a meal. And then you’ll make your choice to eat something nutritious, or waste a meal with something that will only make you feel even hungrier afterwards and doesn’t have any nutritious value.
3 hours before bedtime you won’t ingest any food.
You may eat desert, instead of a heavy cookie…
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| Healthy dessert |
An orange, one kiwi, half of a banana, one tablespoon of whipped cream and two pieces of dark chocolate. One grated, the other one on the side.
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