Meal 1: - Shake

250-300 mls. Unsweetened juice. ie. Crystal-lite, Kool-Aide

1/2 medium Banana
1/3 ripe Avocado
1 Tablespoon Crushed Pineapple
1 tablespoon of plain Yogurt /or/ Tofu
1 1/2 scoop of Whey Protein
Drink HALF

Meal 2: -Breakfast (20-30 mins. after 1
st
Shake.)
1/3 1/2 Cup of Oatmeal
Tablespoon Peanut/or/Almond Butter.

Meal 3: -Snack
125 mls. Cottage Cheese
Equal portions Pineapple & Blue Berries.
6 Almonds

Meal 4: - Lunch
1 Large Chicken Breast (cook with olive oil)
1 cup Spring Mix Greens
1 medium Sweet Potato
5 Almonds (or Hazelnuts /or Macadamia Nuts)

Meal 5: - Shake
2
nd
of the shake

Meal 6: - Dinner
6-8 oz. Of White Fish (3 days) /and/ 6-8 oz. of Salmon (4 days)
1 Tablespoon Real Tomato Sauce
3/4 cup of Long Grain Rice (brown etc)
4 Almonds (or Hazelnuts /or Macadamia Nuts)
Once every 10 days (or so) have 6-10oz. of Beef. (lean ground beef is best).

Meal 7: - Spinach Egg White Omelette
6-8 Egg Whites
1 cup chopped Spinach
NOTE: - Drink 3-5 liters of Water, all day long.
use spices as you want. Ad a little SALT to each meal.
3000-4000 mgs. Of Fish Oils or equivalent.

Breakfast:

2 egg whites 1 egg
2 whole wheat toast with a tsp of pb (peanut butter)

Snack: (roughly 2 hours later)
Protein shake or bar

Lunch: (2 hours later)

Turkey Sandwich on wheat bread
Yougart
Piece of fruit

Snack: (2 hours later)
Cup of almonds
Piece of Fruit (I use banana's or apples)
or
Protein shake

Dinner: (2 hours later)
8oz grilled chicken (or steak, salmon, etc)
green salad with fat free dressing
1-2
MIC DEJUN- 8,00Branza dulce ( cas, urda,mozzarella)- 50 gCarne de pui( 50 g) sau un ou fiert tareRosie,
castravete2 felii de paine de secaraCeai sau cafea( cu miere sau zahar brun)GUSTARE-10,00Struguri sau piersici
sau prune sau mere sau kiwi sau mandarine sau grapefruit sau portocale saupomelo sau pere( 250 gr) sau o
bananaPRANZ- 13,00-14,00Peste la gratar sau la cuptor sau fiert( 150 g)Salata de varza, rosie, castravete, ulei de
masline,lamiae( 200g)O felie de paine de secara sau cartofi fierti( 150 g)Iaurt 3% ( 200g)GUSTARE- 16,00Nectarine
sau mere sau mandarine sau grapefruit sau portocale sau pomelo( 250 g)CINA- 18,30-19,30Perlute de branza 5%
(200g)Salata verde sau de varza, rosie, castravete, ulei de masline, lamaie ( 200g)Iaurt 3% (200g)Ceai de socLichide
permise: apa mineral, plata, ceai de planteLa nevoie, dupa ora 19,30 , daca apare senzatia puternica de foame, este
permis chefir, sana nu foartegras
3-4sapt GUSTARE- 7,00
1 banana sau 2-3 prune
MIC DEJUN- 9,00
Branza dulce ( cas, urda,mozzarella)- 50 gCarne de pui( 50 g)Rosie, castravete2 felii de paine de secaraCeai sau
cafea( cu miere sau zahar brun)
GUSTARE-11,00
Struguri sau piersici sau prune sau mere sau kiwi sau mandarine sau grapefruit sau portocale saupomelo sau pere(
250 gr) sau o banana
PRANZ- 13,00-14,00
Supa sau ciorba de vacuta sau pui( 100 g) si zarzavaturiPerlute de branza 5% (200g)O felie de paine de secara
GUSTARE- 16,00
Nectarine sau mere sau mandarine sau grapefruit sau portocale sau pomelo( 250 g)
CINA- 18,30-19,30
Peste sau curcan la gratar sau la cuptor ( 150 g)Salata de cruditati cu zeama de lamaie, ulei de masline, sare-minim(
200g)Kefir 3% (200g)Ceai de socLichide permise: apa mineral, plata, ceai de planteLa nevoie, dupa ora 19,30 , daca
apare senzatia puternica de foame, este permis chefir, sana nu foartegras
GUSTARE- 7,00
1 banana sau 2-3 prune
MIC DEJUN- 9,00
Branza dulce ( cas, urda,mozzarella)- 100 gRosie, castravete, ardei gras2 felii de paine de secaraCeai sau cafea( cu
miere sau zahar brun)
GUSTARE-11,00
Struguri sau piersici sau prune sau mere sau kiwi sau mandarine sau grapefruit sau portocale saupomelo sau pere(
250 gr) sau o banana sau prune uscate( 10 buc)
PRANZ- 13,00-14,00
Mozzarella(150g)Salata verde, rosii, castravete, gulii, ridiche neagram cu lamaie si ulei de maslineO felie de paine de
secara sau un cartof copt(150 g)Iaurt 200g 3%5 nuci
GUSTARE- 16,00
Nectarine sau mere sau mandarine sau grapefruit sau portocale sau pomelo( 250 g)
CINA- 18,30-19,30
Tocanita de legume:ceapa, conopida, fasole verde sau dovlecei sau vinete sau ardei sau spanacPui (150g) la gratar
sau ka cuptorIaurt 3% (200g)Ceai de socLichide permise: apa mineral, plata, ceai de plante

GUSTARE- 7,00
1 banana sau 2-3 prune
MIC DEJUN- 9,00
Kefir 200g 3%Rosie, castravete, ardei grasCarne de pui(50 g) sau un ou fiert2 felii de paine de secaraCeai sau
cafea( cu miere sau zahar brun)
GUSTARE-11,00
Struguri sau piersici sau prune sau mere sau kiwi sau mandarine sau grapefruit sau portocale saupomelo sau pere(
250 gr) sau o banana sau prune uscate( 10 buc)
PRANZ- 13,00-14,00
Ton sau fructe de mare 150g la gratar sau cuptorLegume la abur sau gratar: ciuperci sau broccoli sau conopida sau
fasole verde sau dovleceiO felie de paine de secara sau un cartof copt(150 g)Kefir 200g 3%
GUSTARE- 16,00
Nectarine sau mere sau mandarine sau grapefruit sau portocale sau pomelo( 250 g)
CINA- 18,30-19,30
Perlute de branza cu smantana 200g 5% sau kefir 200 g 3 %Supa crema de legume 200mlCeai de socLichide
permise: apa mineral, plata, ceai de plant



https://www.youtube.com/watch?v=QWUQUpWNG7o