1500 calories diet, 10 days, -3 kg

Recommended carbohydrate foods include:

– rice (preferably brown), buckwheat;

– hard pasta;

– whole grain, bran bread;

– different vegetables (but potatoes should be a rare guest on your table);

– fruits and berries (except for bananas, melons, grapes).

Protein products to befriend:

– various fish (except for salmon, herring, sturgeon);

– lean meat (chicken breast, rabbit, veal, turkey);

– eggs;

– dairy and sour-milk low-fat products without various additives.

Day 1

Breakfast: boiled eggs (2 pcs.); cucumber or tomato; whole grain bread, smeared with a thin layer of curd cheese; Herb tea.

Snack: 150 g fat-free or 1% cottage cheese, to which you can add cinnamon; half a banana.

Lunch: 2 tbsp. l. buckwheat; 2 cutlets from baked lean chicken fillet; cucumber.

Afternoon snack: 10 cashew nuts.

Dinner: vegetable non-starchy salad (250 g), drizzled with 1 tsp. vegetable oil; boiled lean meat (up to 150 g).

Day 2

Breakfast: oatmeal in water (50 g of dry cereal) with natural honey or fruit jam (1 tsp); a cup of herbal or green tea.

Snack: natural yogurt (120 g); any berries (150 g).

Lunch: hard pasta (150 g ready-made); 100 g chicken fillet goulash; cucumber and tomato salad.

Afternoon snack: casserole made from low-fat cottage cheese, fruits or berries (up to 150 g).

Dinner: a couple of tablespoons of Greek salad (cucumbers, bell peppers, tomatoes, olives, feta cheese); baked fish (up to 150 g).

Day 3

Breakfast: an omelet, which contains two eggs and herbs (it can be fried in 1 tsp of oil, or better – steamed or in a dry frying pan).

Snack: whole grain bread with a thin slice of cheese; a cup of tea.

Lunch: boiled egg; 200 ml vegetable soup, cooked without frying.

Afternoon snack: low-fat cottage cheese with kefir (150 g).

Dinner: baked fish fillet (100-150 g) and a salad of a couple of non-starchy vegetables.

Day 4

Breakfast: 60 g of oatmeal, cooked in 120 ml of milk with a fat content of up to 1,5% (you can add half a banana and cinnamon to the finished dish to taste).

Snack: rye croutons (up to 40 g); freshly squeezed orange juice (200 ml).

Lunch: ratatouille, made from a small eggplant, half a zucchini, one tomato, 50 g sliced ​​cheese or other low-fat cheese; up to 100 g of boiled or baked chicken breast; a cup of herbal or green tea.

Afternoon snack: 6-8 dried fruits; tea with 1 tsp. honey and a slice of lemon.

Dinner: baked pollock fillet or other low-fat fish (about 200 g); up to 250 g of white cabbage salad, fresh cucumbers, various herbs and a few drops of vegetable oil (preferably olive oil).

Day 5

Breakfast: buckwheat boiled in water (take 50-60 g of dry cereal); Tea with lemon.

Snack: a glass of low-fat or low-fat kefir and a loaf of coarse flour.

Lunch: 3-4 tbsp. l. hard pasta with the addition of 1 tbsp. l. parmesan; 100 g of boiled or stewed chicken fillet; tomato or cucumber.

Afternoon snack: low-fat cottage cheese (up to 100 g) with 1 tsp. honey or jam (jam).

Dinner: low-fat chicken broth (250 ml) and 2-3 rye bread.

Day 6

Breakfast: boiled rice (the amount of dry cereals – no more than 80 g); salad of cucumber, tomato, white cabbage, seasoned with a small amount of olive oil.

Snack: boiled egg; small boiled beets, which can be drizzled with vegetable oil.

Lunch: steamed fish cutlet weighing up to 100 g and 2-3 small baked potatoes.

Afternoon snack: a handful of nuts; tea.

Dinner: boiled beef fillet (about 100 g) and Bulgarian pepper.

Day 7

Breakfast: 2 tbsp. l. oatmeal cooked in water or low-fat milk; 6-7 pcs. dried apricots or other dried fruits, tea.

Snack: a glass of empty yogurt.

Lunch: a plate of low-fat beef soup (composition: up to 100 g of lean beef fillet, 1-2 small potatoes, half a carrot, a quarter of an onion, natural spices and seasonings).

Afternoon snack: 150 g of low-fat cottage cheese and a cup of herbal tea (you can add 1 teaspoon of honey or jam to cottage cheese or tea).

Dinner: salad of 100 g of boiled chicken breast, the same amount of white cabbage, 150 g of cucumbers, herbs (you can season with olive oil).

Day 8

Breakfast: 3-4 tbsp. l. buckwheat porridge; a cup of green or herbal tea.

Snack: apple juice (glass); 2 oatmeal cookies or a couple of rye or whole grain crisps.

Lunch: dietary dolma (a mixture of 1 tablespoon of boiled rice, 120-150 g of ground beef, halves of finely chopped onions, a small tomato should be wrapped in grape leaves and stewed for about 30 minutes in a mixture of water and tomato sauce).

Afternoon snack: a handful of dried fruits; tea with 1 tsp. honey and lemon.

Dinner: boiled shrimp 150 g; cucumber-tomato salad with greens.

Day 9

Breakfast: 3-4 tbsp. l. millet porridge cooked in water; boiled egg; tea.

Snack: 100 g of low-fat curd; tea.

Lunch: bowl of vegetable soup cooked without frying; lean beef (up to 100 g).

Afternoon snack: 3-4 walnuts.

Dinner: 180-200 g of boiled or baked cod fillet; 1-2 tomatoes.

Day 10

Breakfast: 2 tbsp. l. oatmeal in combination with dried fruits; herbal or green tea.

Snack: an egg, boiled or cooked in a dry skillet; small boiled beets, which can be drizzled with vegetable oil.

Lunch: 3-4 tbsp. l. buckwheat or rice porridge; up to 100 g of boiled or baked chicken fillet; non-starchy vegetable; a cup of tea.

Afternoon snack: a glass of apple juice; 2 oatmeal cookies or rye bread.

Dinner: boiled beef (about 100 g); 4 cherry tomatoes.