1 Month Nutrition – Plan Level 1

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[cq_vc_tabs tabsstyle=”style2″ tabstitle=”Week 1,Week 2,Week 3,Week 4″ tabsicon=”fa-calendar-o,fa-calendar-o,fa-calendar-o,fa-calendar-o” titlebg=”#0dbe5e” titlehoverbg=”#00bf56″ rotatetabs=”0″][tabitem]

Monday

Breakfast

07AM - 10AM

OATMEAL (150 G) WITH BERRIES (200 G), COCONUT FLAKES (20 G) + SEEDS AND NUTS (20 G)

Lunch

12PM - 1PM

WHOLE WHEAT TOASTS (70 G) WITH CHEESE (30 G) AND VEGETABLES (150 G)

Dinner

3PM - 4PM

LENTIL SOUP WITH CARROTS (250 ML) AND TOMATO AND AVOCADO SALAD (200 G)

Supper

7PM - 8PM

BAKED CHICKEN THIGH (160 G WITH BONES)/FISH AND GREEN BEANS WITH SPINACH (200 G)

Tuesday

Breakfast

07AM - 10AM

FRIED EGGS (2 EGGS) WITH SPINACH, TOMATO AND HERBS (150 G) AND WHOLE WHEAT BREAD BREAD (50 G)

Lunch

12PM - 1PM

ORGANIC YOGURT 2.5% (200 ML) WITH BERRIES (150 G), BANANA (100 G) AND NUTS (10 G)

Dinner

3PM - 4PM

SPAGHETTI BOLOGNESE (240 G) AND VEGETABLE SALAD (150 G)

Supper

7PM - 8PM

BUCKWHEAT (70 G) WITH VEGETABLES (250 G)

Wednesday

Breakfast

07AM - 10AM

CURD/COTTAGE CHEESE (150 G) WITH GREENS (20 G), VEGETABLES (200 G), WHOLE WHEAT BREAD (70 G)

Lunch

12PM - 1PM

SALAD OF FRESH VEGETABLES, EGG WHITE (300 G) AND POLENTA (100 G)

Dinner

4PM - 5PM

MACKEREL (150 G) WITH TABULE (300 G)

Supper

7PM - 8PM

Thursday

Breakfast

07AM - 10AM

CORN PORRIDGE (150 G) WITH VEGETABLES (180 G), SPINACH (20 G) AND FETA (30 G)

Lunch

12PM - 1PM

WHOLE WHEAT BREAD (50 G) WITH COTTAGE CHEESE (50 G), BANANA (50 G), SESAME SEEDS (1 TSP) AND BERRIES (150 G) WITH POMEGRANATE SEEDS (20 G)

Dinner

3PM - 4PM

LENTILS (150 G) WITH VEGETABLES (250 G)

Supper

7PM - 8PM

TURKEY FILLET(TOFU) STUFFED WITH VEGETABLES (130 G + 50 G) AND BROCCOLI PUREE (100 G) WITH BULGUR (60 G)

Friday

Breakfast

07AM - 10AM

FRIED EGGS (2 EGGS) WITH PEAS (60 G), SPINACH (30 G), CHERRY TOMATOES (70 G) AND C / S BREAD (30 G)

Lunch

12PM - 1PM

WHOLE WHEAT SANDWICHES (70 G) WITH AVOCADO (50 G), HERBS (20 G) AND GRAPEFRUIT (200 G)

Dinner

3PM - 4PM

VINAIGRETTE WITH POTATOES AND SAUERKRAUT (250 G) AND MUSHROOM CREAM SOUP (200 ML) Copy

Supper

7PM - 8PM

WARM VEGETABLE SALAD (200 G) WITH SHRIMP (100 G) AND BUCKWHEAT (60 G)

Saturday

Breakfast

07AM - 10AM

BROCCOLI FRITTERS (250G) WITH YOGURT (100 ML)

Lunch

12PM - 1PM

SALAD OF CARROTS (100 G), PUMPKIN (50 G) WITH SESAME SEEDS (1 TSP) AND YOGURT (1 TBSP)

Dinner

3PM - 4PM

SPAGHETTI (150 G) WITH AN EGG (1 PC.), TOMATO (50 G) AND A SALAD OF PEPPER, CUCUMBER AND SEAWEED (150 G)

Supper

7PM - 8PM

WHITE FISH (130 G) WITH VEGETABLE STEW (220 G) AND WHOLE WHEAT BREAD (30 G)

Sunday

Breakfast

07AM - 10AM

CHEESECAKES WITH RAISINS (250 G) AND SOUR CREAM 15% – 20% (30 ML)

Lunch

12PM - 1PM

AVOCADO (50 G) WITH VEGETABLES (70 G) AND BREAD (30 G) AND BANANA ICE CREAM WITH BERRIES (200 G)

Dinner

3PM - 4PM

BUCKWHEAT (130 G) WITH LIVER/SQUID AND ONIONS (170 G) AND SAUERKRAUT (150 G)

Supper

7PM - 8PM

BULGUR (150 G) WITH VEGETABLE STEW (200 G)

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Monday

Breakfast

07AM - 10AM

OATMEAL (150 G) WITH PUMPKIN (150 G), SEEDS (30 G) AND APPLE (100 G)

Lunch

12PM - 1PM

WHOLE WHEAT TOASTS (70 G) WITH CHEESE (30 G) AND VEGETABLES (150 G)

Dinner

3PM - 4PM

PEAS MASH (120 G) WITH VEGETABLES (250 G)

Supper

7PM - 8PM

TURKEY ROLLS/TOFU WITH OLIVES (150 G) AND RATATOUILLE (200 G)

Tuesday

Breakfast

07AM - 10AM

POACHED EGGS (2 PCS) AND FETA (30 G) ON WHOLE WHEAT BREAD (50 G) WITH TOMATO CANCASE (50 G) AND VEGETABLE SALAD (100 G)

Lunch

12PM - 1PM

GRAPEFRUIT (250 G) WITH YOGURT (200 ML) AND NUTS (10 G)

Dinner

3PM - 4PM

POTATOES (100 G) WITH CHICKEN LIVER/TUNA (100 G), CARROTS (50 G) AND SAUERKRAUT (150 G)

Supper

7PM - 8PM

BUCKWHEAT WITH MUSHROOMS (130 G) AND EGGPLANT CAVIAR (200 G)

Wednesday

Breakfast

07AM - 10AM

COTTAGE CHEESE/CURD (120 G) WITH RASPBERRIES (200 G), POPPY-LINEN PORRIDGE (40 G) AND HONEY (1 TSP)

Lunch

12PM - 1PM

FRESH VEGETABLE SALAD (250 G) AND COUSCOUS (100 G)

Dinner

4PM - 5PM

TROUT (150 G) WITH BROWN RICE (100 G) AND SALAD WITH BROCCOLI AND PEPPER (200 G)

Supper

7PM - 8PM

Thursday

Breakfast

07AM - 10AM

MILLET PORRIDGE (150 G) WITH FRUITS (200 G), RAISINS (20 G) AND SEEDS (10 G)

Lunch

12PM - 1PM

YOGURT (200 ML) WITH BERRIES (50 G) AND NUTS (10 G)

Dinner

3PM - 4PM

BEANS (120 G) WITH CHEESE (30 G) AND VEGETABLES (250 G)

Supper

7PM - 8PM

CHICKEN FILLET/TUNA (130 G) WITH STEWED CABBAGE (150 G) AND RICE (50 G)

Friday

Breakfast

07AM - 10AM

EGGS (2 EGGS) WITH COUSCOUS (70 G), VEGETABLES (200 G) AND FETA (10 G)

Lunch

12PM - 1PM

SANDWICHES (70 G) WITH GUACAMOLE (80 G) AND ORANGE (200 G)

Dinner

3PM - 4PM

BROCCOLI AND PEA PUREE SOUP WITH CHEESE (220 G) AND POTATOES (100 G) WITH SAUERKRAUT SALAD (100 G)

Supper

7PM - 8PM

SALAD WITH QUINOA (60 G), BAKED VEGETABLES (200 G), SQUID (100 G) AND HOMEMADE PESTO

Saturday

Breakfast

07AM - 10AM

OATMEAL PANCAKES (250 G) WITH CINNAMON AND BERRIES (150 G)

Lunch

12PM - 1PM

SALAD OF CARROTS, PUMPKINS, APPLES, NUTS AND RAISINS (220 G)

Dinner

3PM - 4PM

MILLET PORRIDGE (150 G) WITH HARD CHEESE (30 G) AND A SALAD OF BEIJING CABBAGE, CUCUMBER, HERBS AND SEAWEED (200 G)

Supper

7PM - 8PM

FISH MUFFINS (130 G) WITH CUCUMBER SAUCE (50 G) AND PEAS WITH BROCCOLI AND SPINACH (150 G) AND WHOLE WHEATBREAD (30 G)

Sunday

Breakfast

07AM - 10AM

PEAR CASSEROLE (400 G)

Lunch

12PM - 1PM

SWEETS FROM DRIED FRUITS, NUTS AND POPPY SEEDS (60 G) AND AVOCADO (50 G) WITH VEGETABLES (100 G)

Dinner

3PM - 4PM

CORN PORRIDGE (100 G) AND FRESH VEAL/TROUT SALAD (300 G)

Supper

7PM - 8PM

BUCKWHEAT (150 G), WITH GREEN PEAS (100 G), CHEESE (15 G) AND CAULIFLOWER (100 G)

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Monday

Breakfast

07AM - 10AM

Lunch

12PM - 1PM

Dinner

3PM - 4PM

Supper

7PM - 8PM

Tuesday

Breakfast

07AM - 10AM

Lunch

12PM - 1PM

Dinner

3PM - 4PM

Supper

7PM - 8PM

Wednesday

Breakfast

07AM - 10AM

Lunch

12PM - 1PM

Dinner

3PM - 4PM

Supper

7PM - 8PM

Thursday

Breakfast

07AM - 10AM

Lunch

12PM - 1PM

Dinner

3PM - 4PM

Supper

7PM - 8PM

Friday

Breakfast

07AM - 10AM

Lunch

12PM - 1PM

Dinner

3PM - 4PM

Supper

7PM - 8PM

Saturday

Breakfast

07AM - 10AM

Lunch

12PM - 1PM

Dinner

3PM - 4PM

Supper

7PM - 8PM

Sunday

Breakfast

07AM - 10AM

Lunch

12PM - 1PM

Dinner

3PM - 4PM

Supper

7PM - 8PM

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[tabitem]

Monday

Breakfast

07AM - 10AM

Lunch

12PM - 1PM

Dinner

3PM - 4PM

Supper

7PM - 8PM

Tuesday

Breakfast

07AM - 10AM

Lunch

12PM - 1PM

Dinner

3PM - 4PM

Supper

7PM - 8PM

Wednesday

Breakfast

07AM - 10AM

Lunch

12PM - 1PM

Dinner

3PM - 4PM

Supper

7PM - 8PM

Thursday

Breakfast

07AM - 10AM

Lunch

12PM - 1PM

Dinner

3PM - 4PM

Supper

7PM - 8PM

Friday

Breakfast

07AM - 10AM

Lunch

12PM - 1PM

Dinner

3PM - 4PM

Supper

7PM - 8PM

Saturday

Breakfast

07AM - 10AM

Lunch

12PM - 1PM

Dinner

3PM - 4PM

Supper

7PM - 8PM

Sunday

Breakfast

07AM - 10AM

Lunch

12PM - 1PM

Dinner

3PM - 4PM

Supper

7PM - 8PM

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