1 rana
Da safe
Kuna buƙatar shan kofi na lemun tsami.
Don karin kumallo
Ku ci 1 banana, 150 ml na yogurt, 150 ml na orange ruwan 'ya'yan itace.
Abincin abincin
50 grams na guga man gida cuku,
tare da yanki na hatsin rai crispy Burodi.
Na biyu karin kumallo
salatin burin da aka yi da kayan yaji na Faransanci (miya don salatin miya daga man zaitun, vinegar da mustard), ƙara cucumbers, barkono mai dadi, tumatir, letas ganye.
50 grams na wuya cuku,
2 gurasa da gurasar hatsin rai, tare da margarine maras nauyi,
Apple ko peach.
Abincin abincin
A kopin na ganye shayi,
15 grams na sunflower tsaba.
Abincin rana
Ƙananan gurasar da aka yi da kaza,
75 grams dankali,
Salatin: ½ apple, 1 seleri stalk, 1 kayan zaki cokali na low-kalori mayonnaise, 12 kwayoyi na walnuts, 1 teaspoon na lemun tsami ruwan 'ya'yan itace, 1 kayan zaki cokali na halitta yogurt, yankakken faski dandana
Ko kuma sabis na kaza a cikin zuma da 5 tablespoons na launin ruwan kasa shinkafa,
Ko kuma yin amfani da kaza tare da saffron
225 grams na guna.
2 rana
Da safe
Shayi mai shayi.
Breakfast
Salatin 'ya'yan itace na banana, apple, abarba, kiwi ko strawberry, yanka na guna, nauyin nauyi ya zama nau'i 275,
50 grams na na gida cuku ko gida cuku,
Ɗaya daga cikin teaspoon na zuma.
Abincin abincin
Gurasa biyu da kayan abinci guda 1 da cokali na man shanu.
Na biyu karin kumallo
Salatin daidai ne a cikin rana 1,
½ matsakaici avocado
Ƙananan yanki na gurasa tare da bran da margarine.
Abincin abincin
'Ya'yan' ya'yan itace
Abincin rana
175 grams na teku kifaye, Boiled ko gasasshen,
100 dankali a "uniform"
75 grams na Boiled wake da 150 grams na broccoli broth, zuba dukan ruwan 'ya'yan itace lemun tsami,
Ko 100 grams na broccoli, 75 grams dankali da gasa kifi fillets,
Ko 100 grams dankali da wani ɓangare na ƙura a cikin naman kaza, 75 grams na wake, 1 kiwi ko orange ta zabi.
3 rana
Da safe
Gilashin lemun tsami.
Breakfast
½ butukin,
a cikin 100 ml na madara mai madara, 35 grams na tunani maras kyau,
Abincin abincin
50 grams na gida cuku ko na gida cuku,
2 kwanakin da 1 stalk na seleri.
Na biyu karin kumallo
A m kwai muka saka a kan wani ganye na letas, letas 1 tablespoon low-kalori mayonnaise,
faski ko ruwan ruwa don ado.
Wani gurasa da margarine mai haske.
Daya orange.
Abincin rana
Ƙananan ɗan rago ya yanyanya, a gurasa a kan gilashi,
100 grams na Peas,
75 grams na mashed dankali ba tare da gishiri,
100 grams na Boiled karas,
2 teaspoons Mint miya
Ko kuma yin amfani da naman sa,
75 grams dankali,
A gungu na greenery,
1 apple ko 100 grams cherries.
4 rana
Da safe
100 ml na ruwan 'ya'yan itace orange.
Breakfast
150 grams na dried apricots don jiƙa da sara, zuba 100 grams na yogurt ko kefir,
Abincin abincin
Kayan bishiya guda ɗaya tare da kokwamba, curd,
50 grams na madara mai madara.
Na biyu karin kumallo
225 grams na guna,
75 grams na kaza mai kaza,
Salatin da Basil Basil, daga cucumbers da tumatir,
Ɗaya daga cikin rassa da margarine
ko aikin shinkafa da salatin kaza.
Abincin abincin
Daya orange
Abincin rana
½ butukin,
175 grams na kofi ko 100 grams na kifi fillet dafa a cikin tanda ko stew,
100 grams na Peas,
75 grams dankali da 10 grams man shanu, yafa masa ruwan 'ya'yan itace lemun tsami dandana
Ko wani ɓangare na ganga, 75 grams dankali, zuba a kan melted margarine, Dill da 75 grams na Peas,
100 grams cherries, raspberries, strawberries da daya kiwi.
5 rana
Da safe
A kofin cin abincin lemun tsami
Breakfast
35 grams na unsalted hatsi a madara madara.
Abincin abincin
Ɗaya daga cikin albarkatun zuma da 221 grams na guna,
25 gwargwadon Edem cuku
Na biyu karin kumallo
Salatin hatsari na 50 na sardine a man fetur ko tuna a man, tare da apple, seleri da yankakken kokwamba,
100 grams na Boiled taliya, yafa masa tsintsiyar "Faransanci kayan yaji", tare da yankakken faski da kuma yi wa ado da letas ganye.
Abincin abincin
Yanki da kankana ko guna,
Cottage cuku da 'ya'yan itace.
Abincin rana
Ƙananan ƙirjin kajin ba tare da fata ba, zub da cakuda 1 cokali na gari na gari da 50 ml na halitta mai yalwa mai yawan yogurt, duk gasa a cikin tanda na minti 45 ko gaji tsawon minti 30,
75 grams na Boiled Brown shinkafa,
2 tablespoons yankakken kokwamba tare da yogurt ko yogurt,
1 tumatir, sliced tare da yankakken Basil
Ko kuma yin amfani da kaza, tare da yankakken barkono,
Ko wani mai hidima na turkey a sherry. An aiki da 100 grams dankali, salatin ganye, yafa masa ruwan 'ya'yan itace da lemun tsami.
6th rana
Da safe
100 ml na ruwan 'ya'yan itace orange.
Breakfast
150 ml na yogurt low-calories, yi wa ado tare da guda na kiwi, 100 grams na raspberries ko strawberries, da 15 grams na oatmeal.
Abincin abincin
Rye gurasa da kayan zaki guda ɗaya na man shanu.
Na biyu karin kumallo
Yanki da kankana ko guna,
Salatin nauyin hamsnuts 50 grams ba tare da sanya su ba, 25 grams na gishiri mai hatsi, cakuda 50 ml na ruwan 'ya'yan itace orange da 1 kayan shafa na man zaitun, yafa masa da barkono,
Bun na Bran.
Abincin abincin
Banana ko orange.
Abincin rana
100 grams na naman alade mai naman alade,
50 grams dankali,
100 grams na farin kabeji,
100 grams na ripips grated ko rutabaga,
100 grams na ganye,
Dattiya cokali na grated horseradish,
Sour daga rabin kopin nama, daga ruwan 'ya'yan itace da teaspoon na gari
Ko wani ɓangare na naman kaza,
Ko kuma yin amfani da naman saro.
Ranar 7
Da safe
A kopin 'ya'yan itace shayi
Breakfast
½ butukin,
Boiled kwai,
Gurasa Rye da margarine.
Abincin abincin
Curd da peach.
Na biyu karin kumallo
50 grams cuku,
Biyu tumatir sliced, tare da yankakken Basil.
Cikakken cokali na man zaitun, letas bar dandana.
Abincin abincin
Gurasar Rye tare da gishiri mai gishiri 50,
Orange.
Abincin rana
Kwayar kullun biyu ko 100 grams na mutton hanta soyayyen a cikin frying pan a daya teaspoon na man fetur ko grilled.
75 grams dankali,
Ɗaya daga cikin tumatir,
50 grams na wake,
150 grams na broccoli
An yi naman kaɗa daga 1 teaspoon na masara, 1 teaspoon na tumatir manna, ɗan ruwa, 25 ml na giya jan, daga ruwan 'ya'yan itace bayan frying nama.
Ko wani ɓangare na hanta hanta da kuma 4 tablespoons na Boiled Brown shinkafa,
Ko kuma yin hidima da barkono mai yalwa da salatin ganye,
Gilashin kowane ruwan inabi mai bushe ko gilashin cream na 50.
Ranar 8
Da safe
A kopin 'ya'yan itace shayi.
Breakfast
150 grams na yogurt na yogurt ko kefir tare da teaspoon na zuma da 175 grams na 'ya'yan itace sabo ne.
Abincin abincin
25 grams na dried apricots don jiƙa ko dafa,
Banana.
Na biyu karin kumallo
Gurasa biyu da gurasa da margarine,
Salatin cakuda da 'ya'yan itace, ka hada gishiri guda 100 ko guna mai nau'in gwanin Edem na 50, gwangwani na abarba na gwangwani, 150 grams na cucumber sliced kuma yayyafa duk ruwan' ya'yan lemun tsami kuma yayyafa shi tare da tsuntsu na ginger. Yi ado tare da yankakken faski.
Abincin abincin
Orange da curd tare da 'ya'yan itace.
Abincin rana
175 grams na lean codfish ko hake gasa a tsare,
100 grams na tumatir da 100 grams na zaki da kore barkono da 1 kayan zaki cokali na kayan lambu mai,
75 grams na shinkafa shinkafa
Ko wani mai kifi na shish kebab da 3 tablespoons na launin ruwan kasa Boiled shinkafa
ko wani ɓangare na ruwan daji tare da miya mai tsami, 75 grams na broccoli da 100 g dankali.
Ranar 9
Da safe
A kofin cin abincin lemun tsami.
Breakfast
Irin wannan a cikin 1 rana
Abincin abincin
Rye gurasa,
A seleri tasa da 50 grams na gida cuku,
Na biyu karin kumallo
Salatin Girkanci: Mix 75 grams na tuna (sprat, sardine) da ƙwaiya guda ɗaya, 75 grams na Boiled dankali, 75 grams na Peas ko wake, 100 grams na salad ganye, 1 tumatir, yankakken kuma zuba tare da Faransanci kayan yaji.
Abincin abincin
A orange,
Peach ko apple.
Abincin rana
100 grams na soyayyen kaza ba tare da fata,
Tumatir da 150 grams na courgettes soya tare da kayan zaki cokali na kayan lambu mai,
75 grams na masara mai dadi,
75 grams na wake,
A teaspoon na gari don miya da za a dafa shi ga nama.
Ko kuma sabis na kaza tare da yayyafi miya,
Ko yin amfani da ƙwayoyi da aka yayyafa da salatin ganye da kuma dankali 50 grams.
10th rana
Da safe
A kopin 'ya'yan itace shayi.
Breakfast
Kamar yadda a rana ta 2.
Abincin abincin
1 stalk na seleri da 50 grams na gida cuku.
Na biyu karin kumallo
Gurasa da margarine,
Salatin: 50 grams na Peas, 100 grams na wake, 75 grams na matasa masara kernels, duk tafasa dan kadan sa'an nan kuma sanyi, ƙara 15 grams na goro kernels, zuba kefir ko low-calories yogurt, Mix tare da kayan zaki kayan zaki na mayonnaise, ruwan 'ya'yan itace lemun tsami da kuma tsuntsaye na barkono.
Abincin abincin
Rye gurasa da kuma kayan zaki cokali na man shanu man shanu.
Abincin rana
Cutlet daga naman nama, kimanin 150 grams, teaspoon na soya miya da tumatir puree,
25 grams na dan kadan warmed Eden cuku,
100 grams dankali danye a cikin wani uniform,
150 grams na aubergines, wanda soya da kayan zaki cokali na kayan lambu mai,
Ko wani mai hidima na cakuda eggplant,
Ko kuma wani ɓangare na kebab na shish na shish, tare da salatin tumatir da 6 tablespoons na shinkafa shinkafa (Boiled).
Ranar 11
Da safe
A kofin cin abincin lemun tsami.
Breakfast
Haka kuma a ranar 3rd.
Abincin abincin
Seleriyar yanki da gishiri Edem 25 grams.
Na biyu karin kumallo
350 grams na lentil na miya miya,
Orange.
Abincin abincin
25 grams na sunflower tsaba.
Abincin rana
100 grams na naman alade da aka yanka a cikin tsare tare da teaspoon na dill yankakken da 50 grams na sliced Kuzari Bulgarian,
100 grams na broccoli,
100 grams na wake
Ko wani mai hidima na nama tare da eggplant, 75 grams na taliya ko 75 grams na shinkafa shinkafa mai launin ruwan kasa,
175 grams 'ya'yan itace da 25 ml na yogurt ko 25 ml na low-mai cream.
12th rana
Da safe
100 ml na ruwan 'ya'yan itace orange.
Breakfast
Kamar yadda a ranar 4th.
Abincin abincin
Banana.
Na biyu karin kumallo
½ avocado tare da cika 50 grams na kaguwa nama, 1 teaspoon lemun tsami ruwan 'ya'yan itace da 1 tablespoon low-kalori mayonnaise. A kan teburin, ku bauta wa ganye, to, tare da yanki na guna, yayyafa da faski daga sama.
Abincin abincin
1 orange ko kopin strawberry,
Cottage cuku.
Abincin rana
A kan lita 10 na man shanu don soyayyar omelet daga qwai 2, 75 grams na namomin kaza da kuma 50 grams na masara mai dadi,
Salatin daga ganye,
Yanka gurasa tare da margarine
Ko wani ɓangare na ƙwai da aka gurasa
Ko wani ɓangare na zucchini soyayyen.
Ranar 13
Da safe
A kofin cin abincin lemun tsami.
Breakfast
Kamar yadda a ranar 5th.
Abincin abincin
A orange,
15 grams na sunflower tsaba.
Na biyu karin kumallo
Ɗaya daga cikin salatin miyafa,
2 gurasa gurasa da gurasa 50 grams "Bree".
Abincin abincin
50 grams na inabõbi ko cherries,
Ɗaya daga cikin apple.
Abincin rana
Ɗaya daga cikin ƙananan ƙwayoyi (kimanin 200 grams) akan 1 teaspoon na kayan lambu mai, gishiri,
25 grams na almonds toasted,
50 grams na matasa dankali,
75 grams na minced alayyafo ko wake,
75 grams na Peas
Ko kuma yin salmon tare da lemun tsami miya da cream, dankali da 75 grams na wake wake.
Ranar 14
Da safe
100 ml na ruwan 'ya'yan itace orange.
Breakfast
Kamar yadda a ranar 6th.
Abincin abincin
2 crackers tare da cakuda kayan zaki daya na man shanu.
Na biyu karin kumallo
Salatin daga letas ganye, yankakken seleri, cucumbers da barkono da barkono da 50 grams na grated Edem cuku,
Gurasa guda daya da margarine.
Abincin abincin
Apple,
Cottage cuku da 'ya'yan itace.
Abincin rana
Gurasa ko burodin kaza, smeared tare da tafarnuwa manna da teaspoon na kasa Rosemary,
100 grams na minced alayyafo da karas,
75 grams na wake,
75 grams na shinkafa shinkafa
Ko kuma yin amfani da kaza da ginger,
Ko wani ɓangare na hanta da sage, 75 grams dankali, 75 grams na alayyafo,
Orange.
Ranar 15
Da safe
A kopin 'ya'yan itace shayi.
Breakfast
Kamar yadda a ranar 7th.
Abincin abincin
Ƙananan 'ya'yan itace yogurt,
Apple.
Na biyu karin kumallo
Salatin 50 grams na Peas, 100 grams na broccoli, 50 grams na barkono barkono, 25 grams na almonds, alayyafo ganye, ƙara daya tablespoon na man zaitun gauraye da kayan yaji da lemun tsami ruwan 'ya'yan itace.
Daya orange.
Abincin abincin
50 grams na guga man gida cuku,
Gurasa guda biyu da gurasa da margarine.
Abincin rana
150 grams na naman sa naman sa,
75 grams na wake,
50 grams dankali, 10 grams man shanu
Ko kuma yin amfani da tsami tare da mustard, wake, dankali, ba tare da man shanu ba,
225 grams na 'ya'yan itatuwa daban-daban.
A yanzu mun san yadda za mu rage cin abinci tare da amfani don ciki. Kula da wannan abincin na kwanaki 15, zaka iya rasa nauyi tare da amfanar ciki kuma ka yi ɗaki.