Dieta noastra favorita

ZIUA 1

Mic dejun	un shake - 1 banana mica, 1/2 ceasca stafide, 3/4 ceasca iaurt degresat ,1 ceasca suc portocale.
Shake	proteina fara carbo + 1 ceasca lapte degresat
Pranz	1 conserva ton in apa, lamaie proaspat stoarsa, 1 lingura maioneza light, 2 felii paine prajita(toast), 1 ceasca boabe struguri.
Snack	2-3 linguri alune padure
Cina	150g piept de pui la gratar, 1 ceasca fasole verde fiarta, dressing light.

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ZIUA 2

Mic dejun	omleta din 2 albusuri + 1 galbenus, 50g sunca, 1 ceasca ciuperci, 1 pahar suc de mere.
Shake	proteina fara carbo + 1 ceasca lapte degresat
Pranz	150g piept pui grill, 1/2 ceasca morcov sote.
Snack	12 migdale fara sare
Cina	150g rasol vita, 1 cartof fiert

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ZIUA 3

Mic dejun	2 albusuri + 1 galbenus ,fierte in apa, 1/3 ceasca suc grapefruit
Shake	proteina fara carbo + 1 ceasca lapte degresat
Pranz	100g sunca, 1 felie cascaval, 1 rosie, 1 felie toast prajit
Snack	1 mar
Cina	1 ceasca paste de orez, 1/2 ceasca sos spaghetti, 100g pastrama pui sau curcan

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ZIUA 4

Mic dejun	2 albusuri + 1 galbenus prajite la teflon, 3 felii pastrama curcan sau pui, 1 ceasca bucati pepene sau grapefruit.
Shake	proteina fara carbo + 1 ceasca lapte degresat
Pranz	120g gratar vita, 100g brocoli fiert
Snack	1 ceasca lapte soia
Cina	100g sunca, salata-1/2 ceasca morcov ras + 1/4 ceasca telina rasa + 1/4 ceasca mar ras + 1 lingura maioneza light.

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ZIUA 5

Mic dejun	50g sunca sau bacon, 2 albusuri + 1 galbenus , 1 rosie
Shake	proteina fara carbo + 1 ceasca lapte degresat
Pranz	100g curcan sau piept de pui la gratar, 1/2 lipie, 1 lingurita mustar iute, 1 ceasca legume fierte
Snack	1 banana
Cina	100g piept pui fiert, 1/2 ceasca fasole verde fiarta, 1 lingurita ulei masline, 1/3 ceasca orez fiert

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ZIUA 6

Mic dejun	50g branza vaci, 1 ou fiert tare, 1 ceasca suc de mere
Shake	proteina fara carbo + 1 ceasca lapte degresat
Pranz	150g vita la gratar, salata-1/2 ceasca morcov ras + 1/4 ceasca telina rasa + 1/4 ceasca mar ras, 1 felie toast prajit, 1 ceasca cu bucati de grapefruit
Snack	1 baton cereale dietetic cu proteine
Cina	15 g cod fiert, 1/2 ceasca orez fiert

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ZIUA 7

Mic dejun	1/2 ceasca iaurt light, 1 ceasca fructe, 15 migdale
Shake	proteina fara carbo + 1 ceasca lapte degresat
Pranz	15 g piept pui gratar, 2 cesti varza alba rasa, 1 lipie
Snack	1 portocala
Cina	1 conserva ton in apa cu lamaie ,sau cu 1 lingura de maioneza light

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ZIUA 8

Mic dejun	1 ou fiert in apa(romanesc), 50g sunca sau bacon, 1 felie toast prajit, 1/2 ceasca suc mere
Shake	proteina fara carbo + 1 ceasca lapte degresat
Pranz	1 ceasca supa de rosii, 150g peste la gratar, 1 cartof fiert
Snack	1 banana
Cina	salata-1 ceasca morcov ras + 1/2 ceasca telina rasa + 1/2 ceasca mar ras, 1 ceasca conopida fiarta + 1 lingura iaurt degresat.

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ZIUA 9

Mic dejun	1 ceasca musli, 1 ceasca lapte degresat, 1 mar
Shake	proteina fara carbo + 1 ceasca lapte degresat
Pranz	150g antricot porc, salata rosii + castraveti, 1 ceasca orez fiert
Snack	1 ceasca fistic, 1 grapefruit
Cina	1 pahar ciuperci la gratar, 1 ceasca bucati ananas light, din compot, sau fruct proaspat

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ZIUA 10

Mic dejun	1 ceasca cereale cu < 5% zahar, 1 ceasca lapte degresat, 1/2 ceasca branza vaci, 1/2 portocala
Shake	proteina fara carbo + 1 ceasca lapte degresat
Pranz	1 pulpa dezosata pui la gratar, 1 ceasca legume proaspete
Snack	3 nuci
Cina	150g surimi sau creveti, cu lamaie, 2/3 ceasca orez salbatic fiert

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ZIUA 11

Mic dejun	2 oua fierte tari, 1 felie toast prajita, 1/2 grapefruit, 1 ceasca lapte degresat
Shake	proteina fara carbo + 1 ceasca lapte degresat
Pranz	100g pastrama pui sau curcan, 50g sunca, 1 lipie, 2 linguri branza vaci
Snack	1 mar
Cina	shake-2 albusuri + 1 ceasca lapte degresat + 1 banana mica + 1 lingurita miere.

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ZIUA 12

Mic dejun	50g sunca, 1 iaurt degresat, 1 ceasca fructe de padure proaspete
Shake	proteina fara carbo + 1 ceasca lapte degresat
Pranz	1 felie pizza cu blat subtire, 1 ceasca legume fierte, 1 felie cascaval
Snack	1/2 ceasca inghetata
Cina	150g gratar vita, 1/2 ceasca piure cartofi, 1 ceasca varza rosie rasa

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ZIUA 13

Mic dejun	2 albusuri + 1 galbenus fierte, 1 felie branza (2% grasime), 50g sunca, 1 felie toast prajit
Shake	proteina fara carbo + 1 ceasca lapte degresat
Pranz	150g gratar vita, 1 ligurita hrean, 1 iaurt degresat
Snack	5 nuci
Cina	50g pastrama pui, 50g sunca, 1 felie cascaval

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ZIUA 14

Mic dejun	1 ceasca musli, 1 ceasca lapte degresat, 1 lingurita miere, 1 banana taiata bucati
Shake	proteina fara carbo + 1 ceasca lapte degresat
Pranz	150g peste la gratar, 1 cartof fiert, 1 mar
Snack	1 baton cereale dietetic cu proteine
Cina	shake-2 albusuri + 1 banana + 1 lingurita miere + 1 ceasca lapte.