day and meets the requirements for fat content for such a diet.
Be sure to drink a glass of soy or cow's skim milk every day. Eat twice a day a handful of shelled pumpkin seeds, sesame seeds, sunflower seeds or walnuts, cashews and almonds (only without salt), dried peaches and dried apricots. Your diet should contain a sufficient variety of fruits and without limitation - leafy greens, green salads, tomatoes, onions, spices, fresh and dried herbs. Use lemon juice, vinegars, and oil-free (low-calorie) sauces as dressings.

sample menu

The first day
Breakfast:
150 ml low-fat bio-yogurt with a small banana, an orange, 1 teaspoon of liquid honey and a tablespoon of flaxseed.
Dinner:
400 ml mushroom soup: forest mushrooms, vegetables, garlic, onions, seasonings to taste - cook over low heat, can be chopped in a blender; 50 g of grain bread.
Dinner:
baked eggplant (serves 2): chop 1 large eggplant, brush the slices with 1/2 tablespoon olive oil, season to taste and roast in the oven (190°C) in a skillet until soft and golden brown, about 20 minutes. Transfer the eggplants to a dish, sprinkle with 75 g of mozzarella or tofu, pour over with 250 ml of tomato sauce, sprinkle with grated nuts or grain bread crumbs and 1 tablespoon of grated parmesan. Bake for another 30 minutes, eat with green salad and crispbread (25 g).
Second day
Breakfast:
1/2 grapefruit; a slice of whole grain bread with low-fat margarine and 1 boiled egg; or instead of an egg - bio-yogurt (150 ml).
Dinner:
baked potatoes (1 serving) with peanut butter: bake 225 g potatoes, mix with 1 tablespoon of peanut butter (without sugar), lightly heated in a pan and whipped with 1 tablespoon of natural yogurt and spices. Serve with sprouted bean sprouts and mixed salad (vegetables, lettuce, greens or cabbage, carrots, cucumbers, greens).
Dinner:
chili beans (serves 2): Heat 1/2 tablespoon corn oil in a non-stick skillet, saute chopped onion and green pepper pod until golden brown, add minced garlic clove, 1 dessertspoon ground paprika, 1 teaspoon cumin and 1 red chili. Fry, then add 400 g of canned beans, after draining the liquid, and 400 g of crushed canned tomatoes, season to taste.
Simmer the contents of the pan over low heat for 30 minutes, stirring occasionally. Then sprinkle with 25 g of crumbled mozzarella and place briefly in the oven or under the grill. Serve on a large green lettuce leaf.
Day Three
Breakfast:
a portion of muesli with skim milk;
a serving of chopped fruits or berries;
1 spoon of flaxseed.
Dinner:
vegetable pizza (serves 2): brush the finished pizza tomato sauce, add your favorite chopped vegetables, olives, mushrooms and chopped greens. Sprinkle 50 g of grated mozzarella cheese on top or put marinated tofu slices on top. Выпекайте в духовке при температуре 200°С в течение 20 minutes. Serve with a large green salad.
Dinner:
vegetable casserole (serves 2): Boil or microwave 450 g mixed vegetables (e.g. beans and green beans, peppers, carrots, broccoli, peas, corn), cut into very large pieces. Vegetables should be soft. Let the water drain and place in a mold. Boil 75 g of pasta in salted water, drain and mix with vegetables. Then prepare the sauce for vegetables: mix 20 g of olive oil and 25 g of flour, heat the mixture over medium heat until smooth. Pour in 350 ml of skimmed milk and add a teaspoon of mustard powder. Stir until sauce thickens. Add seasoning to taste and 40 g of grated mozzarella cheese. Pour the resulting sauce over vegetables and pasta. Sprinkle with grated Parmesan and roast in the oven or grill until golden brown. Serve with a large green salad. If you are a true vegetarian, sprinkle the casserole with chopped nuts instead of cheese.
Day four
Breakfast:
similar to the breakfast of the first day.
Dinner:
sandwich (serving 1): 2 slices of whole grain or rye bread spread with low-fat margarine, chopped tomato and 50 g of brie cheese.
Option: 50 г маринованного или обжаренного тофу, лесной гриб, обжаренный в оливковом масле с приправой; fresh fruit.
Dinner:
spiced lentils (serves 2): Heat 1 tablespoon of peanut butter in a non-stick pan and fry 400 g of sweet potatoes (can be replaced with any root vegetables, such as Jerusalem artichoke), diced.
Добавьте нарезанную луковицу и обжаривайте еще несколько minutes. Then add a minced garlic clove, fresh chili pepper, de-skinned and de-seeded, 1 teaspoon each of cumin and fresh ginger, a teaspoon of coriander seeds. Помешивайте 1–2 минуты, затем добавьте сваренную или консервированную чечевицу (коричневую или зеленую) и 150 мл овощного бульона, доведите до кипения и варите на медленном огне без крышки 30 minutes.
If the mixture is very dry, add more broth. Season to taste and add 2 tablespoons of natural yogurt (before serving). Serve with fresh cabbage.
Day five
Breakfast:
1 large piece of whole grain bread with low-fat margarine and 150 g of beans in tomato sauce;
1/2 grapefruit.
Dinner:
rice with fruits and nuts (serves 2): boil 100 g of brown rice, cool. Then mix rice with 50 g fresh green beans, 25 g crushed nuts (pecans or cashews), 1 tablespoon sunflower seeds, 4 chopped dried apricot halves, 1 chopped banana and season with a mixture of 2 tablespoons of bio-yogurt, lemon juice, seasoning (to taste).) and 1 tablespoon of hummus; for dessert - a portion of any fruit.
Dinner:
stewed vegetables with mushrooms (serves 2): Heat 1 tablespoon of olive oil in a non-stick saucepan, fry the thinly sliced ​​onion until golden brown. Cut 200 g new potatoes (cubes). Add 1 clove of garlic and 1 teaspoon each of cumin, paprika and coriander, as well as a pinch of saffron, potatoes and mushrooms (175 g), 75 g of fresh herbs, 200 g of crushed canned tomatoes, 5 tablespoons of vegetable broth and seasoning to taste.
Stir again and cook either in the oven (180°C) or on the stove until the vegetables are tender. Serve with crispbread (25 g).
Day sixth
Breakfast:
a medium-sized bowl of muesli with skimmed milk, fruits and berries, and 1 tablespoon of flaxseed.
Dinner:
400 ml of ready-made or homemade lentil soup with 1 slice of grain or rye bread;
1 orange.
Dinner:
whole grain pasta with garnish: boil pasta in salted water, add olive oil, spinach or other herbs, 10 g grated parmesan or 50 g firm tofu, cut into cubes.

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