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250 ml de lapte+5 linguri cereal integrale (ovaz, orz, secara)+1 lingurita miere
Sau:
60 g de paine+branzeturi/mezeluri slabe+legume
Sau:
2-3 oua (pe saptamana)+60 g de paine+legume
GUSTARE (ORA 10)
300 G DE FRUCTE (mar, portocala, kiwi, mandarine, cirese, capsuni, visine,
caise, piersici, pepene verde)
Sau:
450 g pomelo
Sau:
150kcal ciocolata 1-2ori/ saptamana
PRANZ (ORA 13:30)
50 g paine+branzeturi/mezeluri slabe+legume
Sau:
50g paine+250 ml iaurt (2%)
Sau:
250 g Cartof/orez/paste/linte/naut/fasole uscata (fierte)+mamaliga (2/3 ori
/saptamana)
Sau:
Friptura pui/curcan/vita+mancare legume+50 g paine
GUSTARE (ORA 14:30-15:00)
Shake Bariatrix
GUSTARE (ORA 16:30)
200 g fructe (mar, portocala) sau 300 g grapefruit/pomelo
SEARA (ora 18:00)
Fibre de la Dacia Plant (1 masura de fibre la 2 pahare de apa)
CINA (ORA 19:30)
Salata (salata verde, rosii, ardei, castraveti, ceapa, ridichi+1 lingura ulei+70 g
telemea)+70 g piept de pui (sau 100 g peste)+25 g paine