Express diet for a week – how to start?
Start a diet at any day of the week and alternate the menu in any order.
Every day eat 250 – 350 ml of milk products – milk, yogurt, yogurt.
Express diet for a week – the key to success.
Buy lean meat and remove all visible fat. Try to cook meat without oil.
Use low-calorie sauces, avoid sugar and sprinkle dish with spices – they allow you to use less salt.
Drink at least 6 – 8 glasses of fluid a day of water or tea (preferably green).
Try to use during the rapid diet gradually move into the habit of rational, well-fed. Include in your rhythm of life 15 minutes of daily exercises. Eat vegetables, fruits, berries every day. Due to the high water content (75-95%) they have a diuretic affect and contribute to the release of metabolic waste products from the body, so the people in control of body weight daily must include in the diet 400g of fruits and 500g of vegetables and berries. Love the shrimp, crabs, mussels and clams steamed: even in combination with carbohydrates as they accelerate the metabolism and help you steadily lose weight. The most useful fish boiled, steamed or oven baked in foil or grilled. And control the consumption of sweets. Sweet often referred to as dry drunks: first, sweet, and then complete dependence.
EXPRESS DIET FOR A WEEK – DAY 1
BREAKFAST: scrambled eggs with bacon, mushrooms and tomatoes. Fruit: a cocktail of 400 g of fruits.
LUNCH: A few slices of cold roast beef with a large portion of salad and bread from wheat flour. Fruit juice (fresh squeezed is better).
DINNER: Salmon with mushrooms and sauce: salsa with peppers, beans and lemon.
SNACK: Fruits with low calorie natural yogurt. Slices of grilled chicken with a sauce of low-fat cheese and fresh herbs.
MAIN COURSE – SALMON WITH MUSHROOMS WITH SALSA SAUCE.
Ingredients:
Salmon without skin and bones – 4 steaks.
Zest and juice of 1 lemon.
Pepper – 1 red and 1 yellow.
Champignon – 6 pcs.
Red onion – 1.
Cucumber – 1
Salt – to taste.
Freshly ground black pepper – to taste.
1. Place steak in baking paper, season with salt and pepper., sprinkle with lemon juice, sprinkle with grated rind and bake in a preheated 200 ° oven until cooked.
2. Prepare the salsa in the meantime. Peel the peppers, removing seeds and membranes, cut the mushrooms, onion and cucumber. Place in a bowl and season to taste with salt and pepper, add the lemon juice and blend in a blender.
3. Cut the steaks are still hot on slices, spread on plates, pour the salsa, beans, garnish and serve.
EXPRESS DIET FOR A WEEK – DAY 2
BREAKFAST: a glass of freshly squeezed mix of orange and grapefruit juice. Baked styles with two slices of whole-grain bread.
LUNCH: Boiled potatoes with cheddar cheese, lettuce, sweet yellow pepper, cut into slices, cherry tomatoes and grapes.
DINNER: Jambalaya with sausage. Any fruit juice to your taste.
SNACK: 20 cashew nut. Fresh pineapple and kiwi fruit with low fat soft cheese.
MAIN COURSE – JAMBALAYA WITH SAUSAGES.
Ingredients:
Onions – 1 pc.
Sweet red pepper – 2 pcs.
Celery 1 pc.
Garlic – 3 cloves.
Tomatoes – 3 pcs.
Sausages – 3 pcs.
Rooster – a bundle.
Chicken broth – 600 ml.
Rice – 200 g
Salt – to taste.
Freshly ground black pepper – to taste.
1. Prepare the ingredients: chopped onions, peel and chop the bell pepper, finely shred celery, chop garlic and tomato. Cut sausage in small circles.
2. Place chopped and chopped vegetables in a pre-cooked chicken broth and bring to boil.
3. Rice and sausage. Season with salt and pepper, reduce heat, cover and simmer for 12-15 minutes. Remove from heat and allow to stand for 5-10 minutes. Arrange on plates and sprinkle with chopped parsley.
EXPRESS DIET FOR A WEEK – DAY 3
BREAKFAST: Smoked fish. Freshly squeezed juice.
LUNCH: Sandwich with ham, tomatoes, lettuce and green onions. Tropical fruit with low fat natural yogurt.
DINNER: Lamb Moussaka with a large portion of salad.
SNACK: 6 whole-grain with low fat soft cheese and cherry tomatoes. Freshly squeezed juice.
MAIN COURSE – LAMB MOUSSAKA.
Ingredients:
Eggplant- 2.
Refined vegetable oil – 1 tbsp.
Onions – 1 pc.
Garlic – 3 cloves.
Parsley – 1 bunch.
Minced lamb – 900g
Canned tomatoes in juice – 400 g
Natural low-calorie yogurt – 400 g
Cheddar cheese – 1 pc.
Egg yolk – 1 pc.
Egg – 1 pc.
1. Slice the eggplant thick circles. Lay on an iron sheet paper baking dish, lay the vegetables, drizzle with oil.
2. Slice the onion, chop garlic and fry them until golden state. Add the mince and cook for 4-5 minutes. Add the tomatoes and simmer, covered for 15-20 minutes. Remove from heat and sprinkle with chopped parsley.
3. In the shape of half the eggplant, a layer of meat and eggplant again. Fill with a mixture of yogurt, cheese, eggs, and bake 25 minutes.
EXPRESS DIET FOR A WEEK – DAY 4
BREAKFAST: Sauteed mushrooms and tomatoes grilled green onions, 2 slices of bread.
LUNCH: A warm salad of beans and pasta. Freshly squeezed juice.
DINNER: Frittata: boiled potatoes, spinach, chopped onions, herbs lay in the form, fill it with beaten eggs and cook in oven at 180 ° 15-20 minutes.
SNACK: Vegetable Kebabs: Cut all kinds of vegetables into small pieces, sprinkle with oil and fry on the grill.
MAIN COURSE – PASTA SALAD.
Ingredients:
Pasta – 120 g.
The cut needle – 200 g.
Carrots – 1 pc.
Canned beans – 400 g.
Louis Green – 3 of the stem.
Tomatoes – 2 pcs.
Garlic – 1 clove.
Parsley – 1 bunch.
Salt – to taste
Freshly ground black pepper – to taste.
1. Cook the pasta until the average degree of readiness. Put in a colander, let cool slightly, then transfer to a warm serving dish.
2. Cut the green beans and carrots, blanch them for 2-3 minutes. Rinse with cold water, add the canned beans and pasta to. Slice the onions, tomatoes, add to the salad, mix well.
3. Grind the garlic and parsley.
EXPRESS DIET FOR A WEEK – DAY 5
BREAKFAST: Muesli with fresh berries and low fat natural yogurt.
LUNCH: Rolls with shrimps: wrap in pita bread shrimp with lettuce and 1 tablespoon of tomato paste, mixed with soft cheese. Serve with salad.
DINNER: Chicken in a creamy sauce with spinach and vegetable ragout of zucchini, peppers and carrots. Fruit plate.
SNACK: 3 slices of cheese with ham and young onions. Fruit yoghurt ice cream with fresh fruit.
MAIN COURSE – CHICKEN IN CREAM SAUCE.
Ingredients:
Chicken breast without skin – 4 pcs.
Spinach – 30 g.
Garlic – 1 clove.
Tarragon -1 beam.
Home Cheese – 100 g
Lemon zest – 2 teaspoons.
Salt – to taste.
Freshly ground black pepper – to taste.
Vegetable oil – 1 tbsp.
1. Prepare a paper for baking: a separate sheet of paper to each chicken breast.
2. Blanch: the spinach leaves in boiling water, drain, squeeze well and blot with paper towel and place in bowl. Crush the garlic and tarragon and add to spinach. There also lay crumbled cottage cheese and grated rind, add salt and pepper, whisk thoroughly in a blender.
3. Cover each breast, spinach mixture, sprinkle with oil, wrap in parchment and bake for 20 minutes at 200 °.
EXPRESS DIET FOR A WEEK – DAY 6
BREAKFAST: Sweet French toast. Yogurt with fruits.
LUNCH: Mushrooms with couscous mixed with red onion and cucumber. Place the mozzarella slices on the vegetables and bake on the grill.
DINNER: turkey, stewed in soy sauce and vegetables: sweet paprika, onion, pea pods, garlic and chilli. Serve with rice noodles.
SNACK: Pasta with tomato, onion and fresh herbs. Fruit dessert: a glass of fresh fruit with natural low-calorie yogurt fill.
MAIN COURSE – SWEET FRENCH TOAST.
Ingredients:
Milk – 2 tbsp.
Eggs – 4 pcs.
Sugar – 1 tbsp.
Vanilla essence – a few drops.
Wholegrain bread – 8 slices.
Refined vegetable oil – 1 tbsp.
Peach – 2 pcs.
Low-calorie soft cheese– 150 g
Fresh berries (blueberries, blackberries, raspberries) – 200g
1. Beat with mixer or whisk milk with eggs, sugar, vanilla essence and 30 ml of water. Dip each slice of bread into the mixture. Sprinkle the pan with oil and fry for 2-3 minutes on each side.
2. Remove the stones from the peaches, peel them from the skin and cut into thin slices. Arrange toasts on Serving dish, put the top on them a bit of soft cheese, sliced peaches, then berries. Finally, you can decorate your toast with mint leaves. Serve the sweet French toast should when they are still hot.
EXPRESS DIET FOR A WEEK – DAY 7
BREAKFAST: Whole grains bread with slices of banana and milk.
LUNCH: Tortillas Bolognese with green salad, red peppers and cherry tomatoes.
DINNER: Pork steak grilled with new potatoes, snow peas, carrots and 1 tablespoon of applesauce.
SNACKS: Sticks of vegetables (carrots, celery) with a sauce of tuna, chopped in a blender with red onion and cucumber. Then juice.
MAIN COURSE – LEPESHKO BOLOGNESE.
ingredients:
Green onions – 8 stems.
Garlic – 3 cloves.
Carrots – 1 pc.
Celery – 2 stalks.
Tomatoes – 6 pcs.
Refined vegetable oil – 1 tbsp.
Minced beef – 400 g
Tomato paste – 2 tbsp.
Dry oregano – 1 tablespoon.
Salt – to taste.
Freshly ground black pepper – to taste.
Eggs – 8 pcs.
A mixture of spices bolognese – 4 tablespoons.
1. Cut the onion, garlic, carrots and celery. Chop the tomatoes. Sprinkle the pan with oil and roasting vegetables and beef for 3-4 minutes. Add tomatoes and tomato paste, season with salt and spices and simmer for 15 minutes.
2. Beat the eggs with the oregano, salt and pepper. Pour the mixture into the pan part, like bake pancakes, spreading the mixture across the surface of the pan. Broil 1-2 minutes on each side. Allow to cool slightly.
3. Roll each egg pancake in the form of cakes, from a mixture of minced meat and vegetable dish and serve warm.
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