European's diet

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Transcript European's diet

European's diet
Monday
Breakfast:
►3
sandwiches with wholemeal bread
with egg paste: 1
hard-boiled egg with one tablespoon of
canned tuna, 1 tablespoon of yoghurt
and 1 teaspoon of mayonnaise, a cup a
kefir mixed with ½ banana
Lunch:
► Pear
► box
of multivegetable juice (500ml)
Dinner:
► celery soup with noodles
► 3 potatoes without roux
►
panga fillet baked in foil (sprinkle panga fillet with
a tablespoon of lemon juice, add pinch of salt and
pepper)
pour a teaspoon of olive oil and set aside for 15
minutes.
Prepared fish wrap in aluminum foil and bake for
20 minutes at 200 º C.)
A salad:
5 leaves of lettuce,
a tomato,
and 1 tablespoon
of olive oil
Tea:
►cottage
cheese
Supper:
► Steamed
rice with apples and cinnamon: ½
bag of rice
wild with 1 teaspoon soft margarine apple
(grated
on the grater) pinch of cinnamon small cup of
yogurt
fruit (150g). Cup of weak tea without
sugar
Tuesday:
Breakfast:
►3
whole-grain rye bread sandwich with
three thin slices of cheese
► cup of buttermilk
► 4 biscuits
Lunch:
►Natural
yoghurt (150g)
with muesli with dried
fruits (not sweetened) 3 tablespoons
Dinner:
► Beef
stew: chop beef fillet into stripes and
fry for 5 minutes on a teaspoon of rapeseed
oil. Add 1 / 3 of frozen vegetables and
simmer mixture for 2-3 minutes. Pour a
glass of water dissolved in 1 tablespoon of
tomato paste, season with salt, pepper and
basil and cook for 10 minutes.
► Prepare a salad: mix iceberg lettuce with 1
tablespoon of chopped dill sauce and with a
spoon of vinaigrette.
Tea:
►nectarine
Supper:
► omelet
with spinach: mix thawed spinach
stew (150g) with rapeseed oil, crumbled
cottage cheese (50g), and season it with
salt and pepper.
► Break two eggs, add 2 tablespoons of milk
and a pinch of salt, mix well. Spoon on hot
oil, fry the omelet. Spread the spinach over
the fried omelet half, then cover the second
half. Garnish with chopped parsley.
► a small bottle of tomato juice
Wednesday:
Breakfast:
►2
slices of wholemeal bread thinly
buttered
► 2-4 full tablespoons of vegetable salad
(carrot, parsley, celery, peas, apple,
pickled cucumber) served with plain
yoghurt mixed with mayonnaise
Lunch:
► fruit
yoghurt (small cup - 150g) with 2
tablespoons of cornflakes
► Orange
Dinner:
► barley
soup plate
► 6 Cheese dumpling without roux (160g)
► salad with beetroot and apple
► One-day carrot juice (250ml)
Tea:
► custard
cup
Supper:
salad with croutons and chicken: wash lettuce (8
leaves), then tear it into smaller pieces.
Add:
► tomato, peeled and cut into cubes
► chicken fillet (about 100g) cooked in salted water
and cut into cubes,
► 5 large dark olives
Toast with 2 slices of dark bread. Total drizzle
vinaigrette (1 teaspoon of olive oil, ½ teaspoon
mustard, ½ teaspoon of vinegar, a pinch of salt and
sugar mix to a homogenous mass.)
► cup of green tea without sugar.
►
Thursday:
Breakfast:
►Natural
yoghurt with muesli with
raisins and tangerines particles
►grapes
Lunch:
► Slice
of sunflower bread with butter,
iceberg lettuce leaf, and a thin slice
of tenderloin
► A cup of Tea with lemon
Dinner:
► Cucumber
soup with rice
► Pancakes with cheese, served with
chocolate sauce (to do it, reheat
chocolate bar in a saucepan with a bit
of chocolate milk)
► Cherry compote (iced)
Tea:
►Creamy
custard mousse with
berries, apples and grapes
Supper:
► Cooked
frozen broccoli topped with
browned butter and breadcrumbs
► Apple-peach juice.
Friday:
Breakfast:
►Muesli
with fruit and milk.
►A cup of Tea with lemon.
Lunch:
►Kefir.
►Apple.
Dinner:
► Mushroom
soup.
► Potatoes, pork chops, beet salad.
► Compote.
Tea:
► Apple
pie. (2 slices)
Supper:
►3
wholemeal bread sandwiches
with lettuce, cheese, tomato and
cucumber.
►Carrot juice.
Saturday:
Breakfast:
► Bread
roll and butter, a slice of ham,
with cheese and cucumber.
► A Cup of cocoa.
Lunch:
► Strawberry.
► Tomato
juice.
Dinner:
►Dumplings
with cheese,
chicken, salad (lettuce,
tomato, cucumber)
Tea:
► Cherries.
► Orange
juice.
Supper:
►Bread,
cottage cheese and
radish.
►A cup of Tea with lemon.
Sunday:
Breakfast:
►Toast
with jam.
►Orange juice.
Lunch:
► Grapes.
Dinner:
► Chicken
soup with noodles.
► Pancakes (with cottage cheese
or jam)
Tea:
► Greek
salad.
Supper:
► Omelet
with spinach.
► Fruit tea.
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