The best gift you can give yourself is not to put off until tomorrow what you need to do today. So, in front of you is a super plan with which you can bring your body into perfect shape in just 21 days.

First week
Experts are unanimous in their opinion: there is no healthier and more effective way to lose extra pounds and tighten muscles than a combination of proper nutrition, physical activity and discipline. What about miracle pills? Ask this to the sick kidneys of those unfortunate ones who believed in the power of drugs. Or maybe you just need to starve for a month? Yeah, and become a nervous, twitchy lady with a slow metabolism and the only need of the body is to store fat in any way, even from carrots. Everything, with the prelude is over. Time has gone.
Meal plan
Your task is not to give up food in the name of harmony, but to build a nutrition system that will speed up metabolic processes in the body and help the body burn excess fat and build muscle.
The basis of the diet should be: chicken, turkey, lean red meat + fish, avocado, olive oil + eggs and dairy products + fruits, vegetables and herbs + whole grains + natural spices and spices + pure still water.
Banned: all types of canned food + carbonated drinks (including water) + alcohol + smoked, salty and fried foods + refined sugar and white flour + sources of caffeine (coffee, tea, energy drinks, chocolate).
Try to eat as many fresh, uncooked vegetables and fruits as possible; The most suitable way to cook meat, fish and side dishes is baking and boiling.
The key to nutrition is variety! The menus suggested here for each week are just examples of how to combine foods. You can choose from three lists of your favorite meals and rotate them as you see fit, or come up with your own options based on the recommended calorie content of each meal, or check out the Flat Stomach Day section and choose something tasty there.
*Breakfast
200 g oatmeal with dried fruits; ⅔ cup low fat milk fruit
or 2 whole grain toasts; 30 g of cheese; boiled egg; fruit
or 150–200 g of cottage cheese with honey; 30 g nuts; a glass of freshly squeezed juice
*Dinner
Vegetable salad with lemon juice and olive oil dressing; hot sandwich (whole grain bread, greens, chicken breast, soft cheese); fruit
or a salad with bulgur, chicken breast, cherry tomatoes and a dressing of honey and Dijon mustard; fruit
or a sandwich with whole grain bread, salmon, avocado and dill; natural yogurt
*Dinner
Baked fish with vegetable salad
or whole grain pasta with lean ground beef, garlic, parsley, tomatoes, and dried herbs; herbal tea
or chicken fillet without skin; garnish of baked vegetables (pumpkin, broccoli, onion with olive oil and spices), fresh tomato with 1 tbsp. l. feta.
Second week
Menu example
*Breakfast
Omelet from two eggs; tomato; 30 g of cheese; small baked apple with honey and cinnamon
or a banana, drinkable yogurt and vanilla smoothie; roll with salmon, avocado and cucumber
or 200 g of buckwheat porridge with quickly fried onions, carrots and bell peppers; natural yogurt; fruit
*Dinner
250 ml soup with chicken and vegetables; lettuce with tomatoes, cucumbers, bell peppers and onions, dressed with olive oil and linseeds
or salad with baked pumpkin, spinach, cheese and lemon-oil dressing; 2 rye bread with lean ham; fruit
or 250 g couscous with roasted vegetables (carrots, onions, corn, green peas)
*Dinner
Pita with finely chopped beef, lettuce and natural yoghurt dressing with garlic and dill)
or a steak garnished with fresh vegetables; baked apple with honey and cinnamon
or 1 baked beet; 3 rye bread with soft goat cheese; 10 large olives
Don’t skip snacking—these low-calorie meals are there to keep your blood sugar levels stable and ensure you don’t sweep away everything you can get your hands on while staring into the night. Идеальный вариант дневного перекуса – fruit или ягоды, крекеры с мягким сыром; evening – sour-milk products, fresh vegetables, salad.
How much can you eat at a time
So that hunger does not nullify your efforts, remember that a serving is:
100-150 g vegetables (the size of your fist)
150 ml dairy products
120 g meat or fish (about the size of a palm)
1 ч. l. vegetable oil
12 grapes
1 apple, banana, orange or pear
½ mango or grapefruit
Third week
The success of the entire three-week program largely depends on whether you sleep well. Try to improve the quality of your rest by listening to classical or jazz music at night: studies have shown that people who enjoyed listening to tunes at a rhythm of 60–80 beats per minute at night slept better.
Menu example
*Breakfast
Cheesecakes with maple syrup; natural yogurt; fruit
or a warm sandwich with rye bread, lettuce, boiled egg and fried chicken breast slices; fruit
или 200 г мюсли с молоком и сухоfruitами; fresh figs; 30 g hard cheese
*Dinner
Warm salad with quinoa, sautéed vegetables, turkey and cilantro; fruit
or broth with croutons and boiled egg; tomato with 50 g mozzarella with balsamic sauce
or fish fillet with ginger crumbs and vegetable salad; toast with peanut butter; fruit
*Dinner
Whole grain spaghetti with minced chicken and tomato, garlic and parsley sauce; vegetable salad
or baked bell peppers stuffed with brown rice and ground beef; 6 cherry tomatoes with 1 tbsp. l. soft cheese and herbs
or fish fillet with rosemary and vegetable garnish; natural yogurt
It has been experimentally proven that 8 hours after eating rye bread, people feel less hungry than those who ate wheat bread.
Выбор десертов у тебя сейчас невелик – fruitы-ягоды да творог. But if you sprinkle them with cinnamon or vanilla, you can easily deceive the body that misses the buns. Cinnamon, by the way, also regulates blood sugar levels, and therefore will not let hunger fool your head.