Monday 

Breakfast

Omelet of 2 eggs, with 20 g melted cheese, pickled cucumbers and one slice of whole wheat bread

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 banana

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

Omelet with mushroom

Snack 

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…

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.

Rules of the week for the meal plan

This meal plan is for two weeks. You’re going to eat maximum in every two till three hours. If you eat as many times, the sense of hunger may not occur, but even it does, you’ll be able to deal with it, because you’ll know you’ll eat again in just an hour or so. If you are not hungry after three hours, still eat. Doing so you will teach your organism that there is no need to store and preserve, because it will get food all the time. Avoid eating 1-2 hours before bedtime.

You can drink coffee and sweeten it with one teaspoon brown sugar.

If you feel hunger make a hot tea, you can sweeten it with one teaspoon of sugar, if you feel to, or eat a small to middle sized apple, orange or half of a grapefruit.

Tuna can be replaced with chicken breast, tilapia grilled, the quantity remaining the same.

If you think, that you won’t have time to clean an orange or a kiwi at work, do this at home, cut in pieces, put in a box, so you can quickly eat it with a fork at the office.

Meal plan for health and silhouette

Before you start:

   Before you start you’ll have to sit down and meditate a little, think and understand that “dieting” is something stupid. In the moment you think about starting the diet, it probably means, that it is not just your imagination, but you really have some extra pounds to get rid of. So, that also means that you don’t count between the lucky few, to whom is very difficult to get fat…because there are also people like that…. So, if you were able to pile up those pounds once, you’ll be able to pile them up again. So why diet? You wanna look good the rest of your life or two weeks?

   “Dieting” doesn’t exist. The idea is not to hunger yourself a few weeks, in which your desire for all kinds of food items increases in such a measure, that you’ll transform yourself in a huge green scaled dragon, which at a certain point will decide to go after the beautiful princess from the palace and kidnap her. This story in your case transcripts itself, in you going and attacking the fridge and kidnaping everything that is inside. So, obviously it is not a great idea making the yogis and the Somali jealous. We will avoid to hunger ourselves and we will not let weeks pass by without eating some of our favorite food items. The point is not to eliminate them, but to regulate when we eat them, and how much we eat from them.

   The meal plan should have a balanced carbohydrate/protein/fat rapport. It is not important to consume every single day the same proportion of these, because we want to avoid our organism getting used to something, because in that case the fat loss goal may be pushed further away. Days may and must vary, because also we are not the same every day. Our mood can differ, our thinking, so our food need.

   What it is also important is, getting used eating more times a day, accelerating your metabolism. High metabolism = more optimal calorie burning = long term weight loss. What we ingest, we consume, we don’t pile! We do not make a diet, we live this way and period! Also we do not expect huge results after one week. Think that one week is nothing compared to the years, you got that fat on yourself! You needed a long time to get fat, don’t expect to get lean in no-time! It will happen that is for sure, but not one week after another. When? This depends on every individual. Some are more receptive, some are less, but eventually we all see result.

    Changes begin to happen after two weeks, and two weeks are really not a long time. When you are living “the normal way” two weeks fly away, you don’t even notice, so don’t. To get used our systems with new things takes a long time, we are the slave of our habits. We do have some stupid habits as well, and we stick to them no matter what. Actually not certain food items are the problem, (they may well exist, because there are a lot of things on this world that exist and we just don’t care about them), but our love towards our habits. For example chocolate by itself, is not a problem, the problem occurs only in the moment when you begin to relate eating it to happiness. Once your mind made this association, is like a mafia in your head, everything is related to everything, nothing is what it seems. But we learn all this in our childhood. When the grandma gives a cookie, if the kid does something right, than she plants the seeds in the child’s mind of associating sweets with laudation. Cookie = certificate of merit. You made something good? Than eat something “good”. You are sour? Than eat something sweet! Our parents educated us in this sense, but also they were victims of their parents, and so on. So the habit is not even only in your life, is related to our evolution, generation after generation. Breaking it is not easy, but also not impossible. Is sound scary, but losing a war can occur by underestimating the enemy!

    Have you ever seen something valuable that is easy to achieve for everyone? What everybody can have doesn’t count between major revelations, discoveries or successes. If everybody had Lamborghini, it wouldn’t mean such a big thing, would it?

    Just don’t expect that after you ingest junk food for thirty years, suddenly you’re going to start to sing “hallelujai!” in front of the altar of broccoli for instance… or in front of a plate of broccoli…

What to eat when you have cravings?

   Are you going through a hard period in your life? Are you stressed? You are having your menstrual cycle? Whatever the reason, you have craving. What to eat when you are having cravings? Do satisfy your urge of sweet, to give a fulfilled feeling to your stomach, but not to ingest too many calories nether?

    Here is a great recipe for something sweet!

Banana/peach milkshake

You’ll need the following

     -juice extractor

     -half of a banana, cut in pieces

    -half of a bigger peach or one whole smaller one, cut in pieces

    -sugar substitute “stevia”

    -cold milk with 1,5% fat 2 dl

Extract the juice of the fruits.
Put half of the milk, one teaspoon of stevia in a glass and mix with a nescafe mixer, so it gets some foam.
Mix the juice with the rest of the milk and one more teaspoon of stevia. Pour this over the foamy milk and serve it with a straw.
This way, you will consume around 300 ml (10 oz) of sweet and healthy drink, that will make your stomach feel full and will help serving your sugary drink craving, by consuming only 180 calories.

The risks of over ingesting protein

    Protein is a basic “ingredient” of your body, cells and also an important part of your nutrition. It may come from products of animal origin or fruits and vegetables. A well known protein source is meat : the best are turkey and chicken, tuna, salmon, but we can’t ignore the dairy products, such as milk, cheese, yoghurt. Fruits with protein content: dried apricots, dates, figs, prunes, avocado, blackberries, raisins, watermelons, bananas; vegetables: beans, broccoli, spinach, soy, lentils, peas; all kinds of nuts and seeds: almonds, walnuts, sunflower seeds, etc. As you see, anything that you eat, in smaller or bigger quantities contains proteins. So, you don’t have to worry about not eating enough, because it is practically impossible not to eat them, even if you embrace a vegetarian lifestyle.
    I hear a lot in the gym, that I should consume 2-2.5 g of protein per kg of my bodyweight. Well, I began counting the calories and found out that is like a circle made by the devil, because if, let’s say you have a 1500 kcal goal, and want to lose some kilos, and you are 65 kg, that would mean, that you would have to eat from between 130 and 162 g of protein a day. Well, that is enormous, because you have to stay in that 1500 kcal range. As a result you will probably eliminate fruits and vegetables and mostly nuts and seeds from your meals, because fruits have a lot of carbohydrates but a relatively small amount of protein, the vegetables that mostly contain protein are also high in Kcals and seeds and nuts although have proteins, also have a great caloric value. So, you will probably reach to meat, because meat has 25-30 g of protein per 100 g, and because you wouldn’t probably be able to eat meat all the time, and would like some fruits from time to time also, you inevitably will have to rely on the protein powders, because they have a very reduced caloric value but huge amount of protein. For example a protein isolate may have 30 g of protein to only 100 g of kcals. Well, that is something you will never find in nature. And then, the big producers of any powder out their got you right there, where they wanted.
    But wait and just think about nature. Do you really think that if we would need such a great amount of protein, God wouldn’t have created the fruits and vegetables also with bigger protein content? Why is than that only certain foods have it, and the majority of foods don’t? Or do we think that nature is absolutely non-sense? Even if you go to the gym. How many of us do we train so many times, with such an intensity and for enough time that such an amount to be justified? The common mistake comes from the fact that protein is a building block of any live organism and then after the logic of a five year old, it is assumed, that the more you consume of it, the bigger your muscles will become, because the amount of protein eaten will somehow go and “put” itself on your biceps, for instance. If it would work like that, than anything would be sooooo easy. A lot of arnolds and cutlers would walk around. But they do not work like that. As I wrote in my other article about protein, a reasonable recommendation of the American Dietetic Association and International Society of Sports Nutrition recommends 0.8 g/kg for average people and 1.2-2 g/kg bodyweight depending on the activity for sportsman. That would mean for a 65 kg individual around 50-60 g of protein if he or she is an average person and if is a sportsman we are talking about 70-130 g, depending if the practiced sport is endurance (than should be close to the lowest level), for strength training the intake should be closer to the higher amount. Why is like this? Simple. If you do not have such a great muscle activity, you also will have nothing you would have to repair with the protein. Remember! The proteins main characteristic is to build, and only as secondary it is used to fuel the body with energy. (For that we use more carbohydrates). If you feed yourself with excessive portions of protein it will be deposited as fat, such as anything else. But fat is still, if not in very large quantities, it is not life-threatening, but over-consuming protein can be from other reasons. Over-doing something means that you also over-solicit your organism by having to digest it. Meat, for example stays 6 hours in your stomach. Just try it: eat meat for lunch and you’ll see that you won’t get hungry as soon as if you would from some kind of vegetable. So, you didn’t even digest one meat, you would put some more in your stomach? Everything you have, may that be your leg muscles, your brain, your hair or your nails, they need rest. You can not put pressure on your leg all the time, because they will get tired and will start to ache, maybe you will have problem with your knee joint also, you can not iron your hair all the time, because if you do, it will lose its brightness, the ends will split and brake easier, you can not wear nail polish all the time, otherwise it will dry your nails and maybe they will split easier also, becoming yellow meanwhile...
    So, everything you do, you have to make breaks time-to-time, otherwise the organ will get tired. A split nail won’t cause you much besides some anger, but a sickness in your stomach, liver or kidney, of any kind it may be, it is much more serious business.
    Yes, protein builds in some sense, but whatever the quantity is, it will not all end up becoming muscle. When you want to blow up a mountain, you’ll need a certain amount of dynamite, if you want to blow up a little hill, you’ll need a much smaller quantity. The same it goes for muscles. If you don’t have them, anyway you kill yourself in the gym, and eat tubs of protein shakes, it won’t make you “go big” in no time. Hard, long work and genetics does.

Omelet of egg whites

Omelet of egg whites, the healthy dinner!
How to make an interesting dinner…but having also, “the usual omelet”?
Why omelet of egg whites, at first place? Briefly because egg whites contain very few calories, but comparing to that, are high in proteins, and that’s also the very thing you would like to eat for dinner. How to make it a little bit crazy though?

Here’s how:

Cut small pieces a little bit of onion (1/4 % of an average size onion)

Cut about two slices of tomato and red or green pepper- cut these also in small pieces.

Cut thin slices of some kind of mushroom (it’s up to you what you prefer).

Break 3 eggs, and put the egg whites in a bowl, you may want to add a little bit of salt and pepper. Mix them.

Put a few drops of olive oil in a frying-pan, through the onion/mushroom/pepper pieces on it, mix it and stew them for a few minutes, than through the tomato pieces in, and stew for one-two minutes more. Then pour the egg whites on the vegetable mix and wait till it hardens of the already hot frying-pan.(This is again up to your taste, how hard you like it to have… the omelet of course…J)). 

Tasty omelet

Meal plan for health and silhouette

Before you start changing your eating habits or wrongly called "dieting" there are some points which you may take in consideration:

 Before you start you’ll have to sit down and meditate a little, think and understand that “dieting” is something stupid. In the moment you think about starting the diet, it probably means, that it is not just your imagination, but you really have some extra pounds to get rid of. So, that also means that you don’t count between the lucky few, to whom is very difficult to get fat…because there are also people like that…. So, if you were able to pile up those pounds once, you’ll be able to pile them up again. So why diet? You wanna look good the rest of your life or two weeks?

 “Dieting” doesn’t exist. The idea is not to hunger yourself a few weeks, in which your desire for all kinds of food items increases in such a measure, that you’ll transform yourself in a huge green scaled dragon, which at a certain point will decide to go after the beautiful princess from the palace and kidnap her. This story in your case transcripts itself, in you going and attacking the fridge and kidnaping everything that is inside. So, obviously it is not a great idea making the yogis and the Somali jealous. We will avoid to hunger ourselves and we will not let weeks pass by without eating some of our favorite food items. The point is not to eliminate them, but to regulate when we eat them, and how much we eat from them. 

The meal plan should have a balanced carbohydrate/protein/fat rapport. It is not important to consume every single day the same proportion of these, because we want to avoid our organism getting used to something, because in that case the fat loss goal may be pushed further away. Days may and must vary, because also we are not the same every day. Our mood can differ, our thinking, so our food need. 

 What it is also important is, getting used eating more times a day, accelerating your metabolism. High metabolism = more optimal calorie burning = long term weight loss. What we ingest, we consume, we don’t pile! We do not make a diet, we live this way and period! Also we do not expect huge results after one week. Think that one week is nothing compared to the years, you got that fat on yourself! You needed a long time to get fat, don’t expect to get lean in no-time! It will happen that is for sure, but not one week after another. When? This depends on every individual. Some are more receptive, some are less, but eventually we all see result. 

 Changes begin to happen after two weeks, and two weeks are really not a long time. When you are living “the normal way” two weeks fly away, you don’t even notice, so don’t. To get used our systems with new things takes a long time, we are the slave of our habits. We do have some stupid habits as well, and we stick to them no matter what. Actually not certain food items are the problem, (they may well exist, because there are a lot of things on this world that exist and we just don’t care about them), but our love towards our habits. For example chocolate by itself, is not a problem, the problem occurs only in the moment when you begin to relate eating it to happiness. Once your mind made this association, is like a mafia in your head, everything is related to everything, nothing is what it seems. But we learn all this in our childhood. When the grandma gives a cookie, if the kid does something right, than she plants the seeds in the child’s mind of associating sweets with laudation. Cookie = certificate of merit. You made something good? Than eat something “good”. You are sour? Than eat something sweet! Our parents educated us in this sense, but also they were victims of their parents, and so on. So the habit is not even only in your life, is related to our evolution, generation after generation. Breaking it is not easy, but also not impossible. Is sound scary, but losing a war can occur by underestimating the enemy!

 Have you ever seen something valuable that is easy to achieve for everyone? What everybody can have doesn’t count between major revelations, discoveries or successes. If everybody had Lamborghini, it wouldn’t mean such a big thing, would it?

 Just don’t expect that after you ingest junk food for thirty years, suddenly you’re going to start to sing “hallelujai!” in front of the altar of broccoli for instance… or in front of a plate of broccoli…