Grilled meat garnished with vegetables and herbs.

Before bedtime. 100 g low-fat cottage cheese.

The second phase of the diet
This phase lasts as long as you want - until you decide that your weight has reached ideal levels.

All restrictions imposed in the first phase are removed. You can eat whatever you want, gradually including potatoes, pasta, cereals, wholemeal bread, fruits and berries in your diet. You can drink dry red wine. It is allowed to treat yourself to bitter chocolate, low-fat pudding.

Watch your weight. If it began to increase, eliminate or minimize those products due to which this occurs.

If the weight is not growing or decreasing (this should happen slowly - up to 1 kg per month), continue experimenting, listening to your body. In any case, do not get carried away with potatoes, pasta and bread. Remember: you did without them for two weeks, which means that they are not vital for you.

An example menu for the second phase is shown below. This is not a dogma, this is just a guideline.

First breakfast. Fresh berries, oatmeal boiled in low-fat milk with 1 teaspoon chopped walnuts, 1 cup unsweetened decaf coffee with low-fat milk, or 1 cup herbal tea without sugar (or with a sweetener).

Lunch. 1 hard-boiled egg, vegetable salad dressed with a mixture of olive oil and freshly made lemon juice or vinegar.

Dinner. 1 bowl of vegetable soup, chicken stew.

afternoon tea. 1 pear, 100 g low-fat cheese.

Dinner. Baked salmon, spinach or vegetables.

Before bedtime. 1 apple or grapefruit.

The third phase of the diet
Having reached the desired weight, you should set the next task - no more gaining kilograms. During the diet, your body has rebuilt, and now it will not be difficult for you to adhere to the basic rules that will help you lead a new lifestyle.

Everything is very simple.

First, try to eat foods that are healthy for you.

Second, avoid easily digestible carbohydrates.

Thirdly, avoid canned and semi-finished products, cook from natural products, in small portions - for one or two times.

Fourth, try to eat in such a way that 3-4 hours pass between meals.

Fifth, be sure to have breakfast, but do not overeat in the morning.

Sixth, drink a glass of water on an empty stomach (you can add a slice of lemon or a little freshly made lemon juice to it).

Seventh, eat your fill, but don't overeat.

Eighth, do not torment yourself with thirst, drink mineral water or water with lemon juice during the day.

Ninth, drink before meals or half an hour after it, and do not drink food during the meal.

And finally, tenth, even if you are used to snacking in the evening, do not eat before bed.

Don't be alarmed if your weight starts to increase. Just go back to the first phase. You have already passed it, so there will be no problems.

An indicative menu for the third phase is shown below.

First breakfast. 1 grapefruit, spiced scrambled eggs, 1 slice of whole grain bread, 1 cup of unsweetened coffee with or without low-fat milk, or 1 cup of unsweetened herbal tea.

Lunch. Lean beef, baked in dough, 1 apple.

Dinner. 1 bowl of fish soup, boiled asparagus.

Dinner. Portion of grilled chicken, vegetable salad dressed with olive oil freshly made lemon juice or vinegar.

Before bedtime. Lemon mousse or fresh strawberries.

Salads and appetizers
Cowboy scrambled eggs
2 eggs, 1 tbsp. teaspoon crushed sweet green pepper, 1 tbsp. teaspoon crushed red pepper, 1 tbsp. a spoonful of finely chopped onion, 3 tbsp. tablespoons of grated low-fat cheese, 1 tbsp. a spoonful of chopped herbs, olive oil.

Grease a hot frying pan with olive oil, put the sweet pepper and onion and fry them lightly, stirring constantly. Beat the eggs thoroughly, pour them over the vegetables, mix.

2-3 minutes before the end of cooking, sprinkle the scrambled eggs with cheese and herbs, fold in half and bring to readiness.

vegetable pie
3 eggs, 300 g frozen spinach, 150 g low-fat grated cheese, 0.25 green sweet pepper, 2 tbsp. tablespoons finely chopped onion, vegetable oil.

Cook the spinach in the microwave for 2.5 minutes at full power, drain the resulting liquid. Pepper cut into small cubes.

Beat eggs thoroughly, add cheese, onion, pepper, spinach. You can add some hot sauce. To stir thoroughly. Put the resulting mixture into a mold, greased with oil. Bake in an oven preheated to 200°C for 20 minutes.

If there is no microwave, spinach can be heated in a dry frying pan under a lid for 10 minutes.

Ham sandwich
1 slice of cooked ham, 1 lettuce leaf, 1 boiled green bean, 2 strips of sweet red pepper.

Cut beans into small pieces. Wash the lettuce leaves and pat dry. Put a slice of ham on it, put strips of pepper and beans on top. Form a roll, secure it with a wooden toothpick or skewer.

fish sandwich
1 slice of salted red fish, 1 lettuce leaf, 1 lemon wedge, 0.25 tomato.

Wash the lettuce leaf, dry it, put a slice of fish on it. Sprinkle it with lemon juice, put a slice of tomato on top. Shape into a roll and secure with a wooden toothpick or skewer.

squid salad
500 g frozen squid, 4 cloves of garlic, 1 onion, 2 chili peppers, 4 lettuce leaves, 5 sprigs of mint, 5 sprigs of dill, 3 tbsp. spoons of lime juice, 0.25 teaspoons of salt or soy sauce.

TOальмары тщательно вымыть, очистить от пленок, опустить в кипящую воду и варить в течение 2–3 min. Then rinse them with cold water, put them in a colander and dry them. Cut the cooled squid into cubes or thin strips.

Finely chop the garlic. Onion cut into thin rings. Finely chop the pepper. Chop mint and dill.

Combine garlic, onion, lime juice, squid and salt, mix and let it brew for 20 minutes. Mix again.

Line a salad bowl with lettuce leaves, put a mixture of squid on them, sprinkle with mint, dill and pepper.

Cucumber salad
3 cucumbers, 1 medium onion, 1 hot pepper, 0.25 cups of wine vinegar, 0.25 cups of water, chopped parsley or cilantro, 0.5 teaspoons of salt.

Prepare a marinade from water, vinegar and salt. Cucumbers cut into thin circles, onions - thin rings, chop the pepper.

Combine cucumbers, onions and peppers, pour marinade, mix thoroughly and cool.

Sprinkle the finished salad with herbs.

Salad can be used as an independent dish or as a side dish for meat and poultry.

garden salad
1 cucumber, 10 sprigs of parsley, 10 sprigs of mint, 10 sprigs of basil, 0.5 head of Beijing cabbage, 1 cup of bean sprouts, lemon juice.

Cucumber cut into thin circles. Finely chop the greens. TOапусту тонко нашинковать.

Combine cucumber, cabbage, herbs, add bean sprouts, pour over freshly prepared lemon juice and mix.

Salad can be used as an independent dish or as a side dish for meat and poultry.

Caesar salad"
1 egg, 1 small head of lettuce, 100 g Parmesan cheese, 4 anchovies, 3 slices of white bread without crusts, 1 large clove of garlic, 4 tbsp. spoons of olive oil, 1 tbsp. a spoonful of lemon juice, 0.5 teaspoon hot sauce.

Bread cut into cubes. Coarsely chop the garlic, pour 1 tbsp. a spoonful of oil and let it brew for 15 minutes. Then remove the garlic, brush the bread with oil using a cooking brush and bake in the oven, heated to 180 ° C, until the state of crackers.

Wash lettuce, pat dry. Put a few leaves on the bottom of the salad bowl, tear the rest into small pieces.

Prepare the dressing. Beat the egg with the remaining butter, lemon juice and sauce.

Cheese grate on a medium grater.

Combine lettuce leaves, half cheese, half croutons and dressing, mix. Put the resulting mixture in a salad bowl, sprinkle with the remaining crackers and cheese.

Vegetable salad with tofu
250 g tofu, 2 carrots, 2 stalks of celery, 0.5 head of Beijing cabbage, 4 young onions, 100 g of sugar peas in pods, 100 g of bean sprouts, 50 g of broccoli, 25 g of roasted peanuts, 50 g of mushrooms, 2 tsp. spoons of honey, 1 teaspoon of freshly grated ginger, 3 tbsp. spoons of soy sauce, 3 tbsp. spoons of lemon juice, 4 tbsp. spoons of olive oil, sesame oil.

Dry the tofu, squeeze lightly, chop finely. Trim off the ends of the pea pods. Mushrooms, carrots and celery cut into thin slices, onions - rings.

In a skillet, heat 1 tbsp. a spoonful of olive oil, put mushrooms, carrots, celery and broccoli. Fry, stirring for about 2 minutes. Transfer to a plate and chill.

Prepare the dressing: Whisk remaining olive oil with lemon juice, honey, ginger, soy sauce and a little sesame oil.

TO остывшей смеси добавить лук, ростки фасоли, горошек и арахис. Pour in the dressing and mix gently.

Chop Chinese cabbage, put on a dish. On it - vegetable mixture and tofu

Tofu can be replaced with boiled chicken or beef, ginger with garlic, peanuts with walnuts.

pickled peppers
1 sweet red pepper, 1 yellow sweet pepper, 1 green sweet pepper, 2 garlic cloves, 2 tbsp. tablespoons chopped parsley, juice of 0.5 lemon, 2 tbsp. tablespoons of olive oil, ground black pepper, salt.

Wash the sweet pepper, dry it, keep it in an oven heated to 250 ° C for 15 minutes. Cover the baked peppers with a damp cloth and leave for 5 minutes. After that, peel it from the skin, seeds and partitions, cut into strips about 3 cm wide. Salt and pepper to taste.

Finely chop the garlic, mix with herbs. Sprinkle the mixture over the peppers. Pour in a mixture of olive oil and lemon juice and marinate for several hours.

You can use orange or lime juice instead of lemon juice, and walnut oil instead of olive oil.

Salmon pate
225 g canned salmon, 140 g low-fat soft cottage cheese, 4 pickled cucumbers, 0.25 tsp Tabasco sauce, 2 tbsp. tablespoons of natural fat-free yogurt, lemon juice, grated