sandwich:

180g canned white tuna (drain liquid) + 1 tbsp reduced fat mayonnaise + 1 tbsp sweet mustard + 1 tbsp sweet marinade + a few green onions.

Sprinkle on top:

1/2 cup finely chopped parsley.

Serve with:

1 cup mixed green salad vegetables and

1 tablespoon fat-free salad dressing

1 cup dried fruit compote

Afternoon snack:

1 cup low-fat cottage cheese;

1 whole grain loaf;

1 glass of tomato juice.

Dinner:

120 g chicken breast;

1 tablespoon seasonings.

Fry the chicken in the following mixture:

1 teaspoon of olive oil;

1/2 cup chopped onion;

1/2 cup sliced ​​sweet pepper.

Serve with buckwheat and chopped lettuce.

1/2 cup fat-free yogurt.

1/2 avocado.

1 medium sized tomato with French basil and juice of 1 lemon.

Total per day: 1645 calories, 132 g protein, 180 g carbohydrates, 45 g fat, 25 g fiber.

Day 7

Breakfast:

1 loaf of whole grain flour;

1 pear;

1 fat-free yogurt.

Lunch:

1 cup hot chocolate without sugar

1 cup skim milk;

1 orange.

Dinner:

180 g skinless chicken breast;

1 cup spinach + 1/2 medium tomatoes + a few green chives onions + 1 tablespoon low-fat dressing + 5 large olives + 1 tablespoon low-fat cheese + basil (to taste).

Serve with wheat porridge.

1 cup low fat kefir

Afternoon snack:

1 chocolate pudding without sugar;

1 small banana

Dinner:

120 g beef fried in a Teflon pan;

1 small baked potato;

1/2 cup low-fat sour cream;

1/2 cup steamed broccoli + 1 cup spinach with 1 tbsp. l. low-fat dressing + the protein of 1 hard-boiled egg.

Total per day: 1590 kcal, 128 g protein, 180 g carbohydrates, 43 g fat, 37 g fiber.

Thank you for reading the book on the Bakshi buckshee-Sports, Auto, Finance, Real Estate forum. Healthy lifestyle. Enjoy reading! http://lbuckshee.uk/
http://petimer.ru/ Online store, sports nutrition, cosmetics, website Online clothing store Online shoe store Online store
http://worksites.ru/ Development of online stores. Creation of corporate sites. Integration, Hosting.
http://filosoff.org/ Philosophy, philosophers of the world, philosophical currents. Biography
http://dostoevskiyfyodor.ru/ Enjoy reading!