the backbone. However, small bones from the pulp may not be removed. It is impossible to choke on them, and they will not bring any harm to the body. It is most convenient to make cutlets from fish fillets with small bones (for example, pike).
Calcium content in 100 g of product:
• dried fish with bones - 3000 mg;
• bone-in sardines - 350 mg.

Vegetables

Of the vegetables, spinach, cabbage, lettuce, carrots, horseradish, soybeans and other legumes are rich in calcium. Approximate calcium content in 100 g of product:
• celery - 240 mg;
• lettuce - 82 mg;
• green olives - 77 mg;
• cabbage - 60 mg;
• leek - 60 mg;
• green beans - 40 mg.

Fruit

Calcium is found in both fresh and dried fruits. In dried apricots it is about 170 mg, in figs - 57 mg, in raisins - 56 mg, dried apples - 45 mg, oranges - 35 mg.
Calcium is also found in apricots, fresh apples, etc.

Nuts and seeds

They are very rich in calcium. Its highest content is sesame (1150 mg). In its pure form, it is eaten very rarely, but sesame is part of the cookies and bread.
Dried soybeans are also rich in calcium (up to 226 mg). For nuts, it is recommended to use almonds (254 mg), walnuts (94 mg), pecans (73 mg), peanuts (70 mg), and for seeds - sunflower seeds (100 mg) and pumpkin seeds (60 mg).

diets

The diets described below do not have to be strictly followed. These are just sample diets showing how calcium-rich foods can be consumed. A person should not eat foods that he does not like or is not used to. So, for example, spinach can be replaced with olives, and figs with dried apricots, etc.
It is recommended to try several diets and choose the most suitable one for yourself, taking into account lifestyle, age, taste preferences, etc.
All diets are for 1 person.

Diet 1

It is designed for 1 week.

Monday
1st breakfast: scrambled eggs (eggs, grated cheese) - 60 g; figs - 100 g; rye or bran bread - 2 slices; coffee or tea without sugar - 200 ml.
2nd breakfast: yogurt - 100 g; cookies with sesame - 3 pcs.
Lunch: cabbage soup - 200 ml; salad (mackerel, egg, mayonnaise) - 150 g; orange - 1 pc.; bread - 1 slice; tea without sugar - 200 ml.
Snack: sandwich (bread, cheese) - 1 pc.; yogurt - 100 g.
Dinner: cutlet (ground beef, sour cream, onion, pepper) - 150 g; banana - 1 pc; walnuts - 5 pcs.; tea without sugar - 200 ml.

Tuesday
1st breakfast: cottage cheese - 100 g; sour cream - 50 g; coffee without sugar - 200 ml.
2nd breakfast: apple - 1 pc.; yogurt - 100 g; sesame cookies - 1 pc.
Lunch: chicken soup with vermicelli - 150 ml; salad (champignons, olives, celery, vegetable oil) - 150 g; rye or bran bread - 2 slices; oranges - 2 pcs.; tea without sugar - 200 ml.
Afternoon snack: cheese - 50-60 g; banana - 1 pc.
Dinner: pork stewed with apples - 150 g; stewed cabbage - 100 g; yogurt - 75 g; tea without sugar - 200 ml.

Wednesday
1st breakfast: bacon - 50-60 g; muesli with milk - 100 g; peanuts - 20 g; coffee without sugar - 200 ml.
2nd breakfast: yogurt - 100 g; apple - 1 pc.
Lunch: kharcho soup - 200 ml; salad (tomato, olives, leek) - 100 g; cheese - 30 g; rye or bran bread - 2 slices; orange - 1 pc.; almonds - 4 pcs.; tea without sugar - 200 ml.
Snack: green beans stewed in butter - 100 g; cheese - 30 g; avocado - 1 pc.
Dinner: chicken fillet fried in vegetable oil - 150 g; vegetable salad (any vegetables) - 100 g; apple - 1 pc.; olives - 3 pcs.; tea without sugar - 200 ml.

Thursday
1st breakfast: fruit salad (orange, apple, dried apricots, yogurt) - 100 g; coffee without sugar - 200 ml.
2nd breakfast: milk - 200 ml; cookies with sesame - 5 pcs.
Lunch: oily fish soup - 200 ml; tomato - 1 pc.; cheese - 30 g; rye or bran bread - 2 slices; orange - 1 pc.; almonds - 2 pcs.; tea without sugar - 200 ml. Afternoon snack: cottage cheese - 60 g; sour cream - 50 g.
Dinner: baked fish fillet - 100 g; boiled green beans - 100 g; figs - 50 g; pecans - 4 pcs.; tea without sugar - 200 ml.

Friday
1st breakfast: scrambled eggs (egg, bacon) - 90 g; hard cheese - 50 g; rye bread - 1 slice; orange - 1 pc.; coffee without sugar - 200 ml.
2nd breakfast: cottage cheese - 70 g; sour cream - 50 g.
Lunch: veal soup with green beans - 200 ml; salad - 50 g; rye or bran bread - 2 slices; apricots - 5 pcs.; tea without sugar - 200 ml.
Snack: hard boiled egg - 1 pc.; orange - 1 pc.; almonds - 5 pcs.; coffee without sugar - 200 ml.
Dinner: salmon fried in oil - 200 g; boiled green beans - 100 g; orange juice - 200 ml.

Saturday
1st breakfast: cheese - 50 g; bun with sesame seeds - 1 pc.; peanuts - 20 g; coffee without sugar - 200 ml.
2nd breakfast: milk - 200 ml; cookies - 3 PCS.
Lunch: cabbage soup - 250 ml; rye or bran bread - 2 slices; бутерброд (хлеб отрубный с ветчиной и сыром) – 1 PCS.; авокадо – 1/2 PCS.; tea without sugar - 200 ml.
Afternoon snack: cottage cheese - 100 g; banana - 1 pc.; orange juice - 200 ml.
Dinner: chicken fillet fried in vegetable oil - 150 g; boiled asparagus - 100 g; apple - 1 pc.; tea without sugar - 200 ml.

Sunday
1-й завтрак: бутерброд (хлеб отрубный с сыром) – 1 PCS.; figs - 60 g; coffee without sugar - 200 ml. 2-й завтрак: yogurt - 75 g; cookies with sesame - 3 pcs. Lunch: beef broth - 200 ml; яйцо, сваренное вкрутую – 1 PCS.; bran bread - 2 slices; almonds - 4 pcs.; tea with sugar - 200 ml. Afternoon snack: cheese - 50 g; bran bread - 1 slice; orange - 1 pc.; dried apricots - 50 g.
Dinner: cutlet (ground beef, egg, onion, breadcrumbs) - 150 g; boiled broccoli - 100 g; banana - 70 g; орехи грецкие – 3 PCS.; tea without sugar - 200 ml.

Diet 2

It is designed for 1 week. The maximum time for dieting is 2 weeks. After that, you should take a break. While following this diet, it is necessary to give the body at least a small amount of physical activity.

Monday
Завтрак: инжир – 3 PCS.; dried apricots - 50 g; tea without sugar - 200 ml.
Lunch: borscht - 250 ml; steak - 90 g; boiled green beans - 100 g; bran bread - 2 slices; tea with sugar - 200 ml.
Полдник: бутерброд (хлеб с сыром) – 1 PCS.; апельсин – 1 PCS.
Dinner: boiled beef - 80 g; boiled asparagus - 100 g; apple - 1 pc.; tea with sugar - 200 ml.

Tuesday
Завтрак: курага – 5 PCS.; бутерброд (хлеб с маслом и сыром) – 1 PCS.; coffee with sugar - 200 ml.
Lunch: chicken soup - 250 ml; salad (tomatoes, cucumbers, leeks, celery) - 100 g; bran bread - 1 slice; tea without sugar - 200 ml.
Afternoon snack: cottage cheese - 100 g; sour cream - 50 g; орехи грецкие – 3 PCS.
Dinner: cutlet (ground beef, egg, onion, breadcrumbs) - 100 g; брюссельская stewed cabbage - 100 g; apple - 1 pc.; tea with sugar - 200 ml.

Wednesday
Breakfast: fruit salad (any fruit, nuts with yogurt) - 100 g; coffee without sugar - 200 ml.
Lunch: pork soup with peas - 250 ml; fried fish - 100 g; cheese - 30 g; bran bread - 2 slices; orange juice - 250 ml.
Полдник: orange - 1 pc.; орехи грецкие – 2 PCS.
Dinner: fruit salad (any fruit with yogurt) - 150 g; bran bread - 1 slice; kefir - 200 ml.

Thursday
Breakfast: muesli - 60 g; yogurt - 100 g; coffee without sugar - 200 ml.
Lunch: ear - 200 ml; beef liver - 100 g; buckwheat porridge - 100 g; bran bread - 2 slices; tea without sugar - 200 ml.
Snack: canned green peas - 100 g; walnuts - 5 pcs.; orange juice - 250 ml.
Dinner: stewed beef - 80 g; stewed cabbage - 100 g; orange - 1 pc.; tea with sugar - 200 ml.

Friday
Breakfast: fresh cabbage salad - 100 g; figs - 30 g; coffee without sugar - 200 ml.
Lunch: cabbage soup - 250 ml; fried fish - 80 g; bran bread - 2 slices; tea without sugar - 200 ml.
Полдник: орехи грецкие – 4 PCS.
Dinner: steak - 100 g; boiled green beans - 100 g; bran bread - 1 slice; tomato - 1 pc.; tea with sugar - 200 ml.

Saturday
Завтрак: dried apricots - 50 g; apple - 1 pc.; coffee without sugar - 200 ml.
Lunch: borscht - 250 ml; bran bread - 2 slices; fried chicken - 100 g; braised Brussels sprouts - 100 g; bran bread - 1 slice; orange juice - 250 ml.
Полдник: apricots - 5 pcs.; almonds - 4 pcs.; orange juice - 200 ml.
Ужин: fried fish - 100 g; jacket potatoes - 100 g; bran bread - 1 slice; tea with sugar - 200 ml.

Sunday
Завтрак: бутерброд (хлеб отрубный с ветчиной, сыром и сельдереем) – 1 PCS.; apple - 1 pc.; tea without sugar - 200 ml.
Lunch: chicken noodle soup - 250 ml; vegetable salad (any vegetables) - 100 g; bran bread - 1 slice; tea without sugar - 200 ml.
Afternoon snack: almonds - 5 pcs; yogurt - 100 g.
Dinner: cod liver - 100 g; fried potatoes - 100 g; yogurt - 75 g; tea without sugar - 200 ml.

Diet 3

This diet is for