New Year's holidays will meet us delicious food, plenty of alcohol and sleepless nights. That after months of countless feasts and flowery toast you do not need a vacation to recover strength and health, in advance, prepare your body for the work overload mode.
1 day
Breakfast
2 toasts of wholemeal bread with 2 ch. L. honey or jam with reduced sugar content.
Lunch Time
Chicken breast, grilled; salad of raw mushrooms, feta cheese and spinach or lettuce leaves with 1 tbsp. l. olive oil. Pear.
Afternoon snack
A serving of low-fat yogurt, sprinkled with cinnamon and 2 tablespoons. l. ground almonds.
Dinner
1, 5 cups (100 g dry) 1/2 cup of pasta with tomato sauce and 2 tbsp. l. grated Parmesan cheese; salad of grated carrot, cucumber and herbs, seasoned with 1 ch. l. vegetable oil and a drop of vinegar. 3/4 cup berries.
Day 2
Breakfast
Corn or oat flakes without sugar, 1/2 cup bran, half a banana with a cup of low-fat milk or yogurt.
Lunch Time
Big cake of unleavened dough (pita bread or pita) 1/2 cup stuffed with hummus or mashed lentils, lettuce, parsley or cilantro, olives and tomatoes. Lettuce
of peach, plum and apple 2.
Afternoon snack
A handful (30 g) raw or roasted almonds, walnuts or hazelnuts.
Dinner
Fillet of beef with no fat and lemon juice; baked potato medium size with 1 ch. l. sour cream; lettuce with 1 tbsp. l. olive oil.
Day 3
Breakfast
Cup of berries with 1/4 cup of cereal without sugar, 1/2 cup low-fat yogurt and 2 tbsp. l. skimmed milk.
Lunch Time
Sandwich 2 slices of wholemeal bread with slices of turkey 3, a piece of Swiss cheese, tomatoes and low-fat mayonnaise. 2 tangerines.
Afternoon snack
An apple or a pear, or a glass of freshly squeezed vegetable juice every pulpy.
Dinner
Turkey broth, seasoned with green onions, 1 tbsp. l. mozzarella, 1/4 cup finely chopped tomatoes and 1 ch. l. sour cream; 2 rye bread. Serving of ice cream from fruit juice (70 calories).
Day 4
Breakfast
Beat in a blender mix of 3/4 cup of low-fat milk
1/4 cup apple juice, a banana and a cup of berries.
Lunch Time
Sandwich Whole-grain bun with a slice of low-fat cheese, lettuce leaves, tomato, sliced red onion rings and 1 tbsp. l. mustard or ketchup. Lettuce
of apple, strawberry and tangerine.
Afternoon snack
3/4 cup bran flakes, 1 tbsp. l. germinated wheat grains with a cup of skim milk.
Dinner
12 rolls or sushi with tuna, large cup of boiled green beans or 1/4 cauliflower, half an orange.
Day 5
Breakfast
Beat in a blender mix of 3/4 cup of low-fat milk, 1/4 cup of apple juice, a banana and a cup of berries.
Lunch Time
Sandwich of whole wheat buns with lom¬tikom low-fat cheese, lettuce leaves, tomato, sliced red onion rings and 1 tbsp. l. mustard or ketchup. Salad of apple, strawberry and tangerine.
Afternoon snack
3/4 cup bran flakes, 1 tbsp. l. germinated wheat grains with a cup of skim milk.
Dinner
12 rolls or sushi with tuna, large cup of boiled green beans or 1/4 cauliflower, half an orange.
Day 6
Breakfast
Scrambled eggs 1 and 3 proteins with chopped herbs and tomatoes; toast of wholemeal bread with 1 ch. l. low-calorie fruit jam.
Afternoon snack
Cup of skim latte (or milk); 2 crackers wholemeal.
Dinner
Fillet of salmon marinated for 10-15 minutes in 1 tbsp. l. soy sauce
and 1 tbsp. l. honey; 4-5 medium-sized baked potatoes; lettuce and Chinese cabbage. Cup of berries with 1 tbsp. l. low-fat yogurt.
7 day
Breakfast
Bagel sandwich with bran, 2 ch. L. soft low-fat cheese and a slice of salted salmon or trout.
Lunch Time
Tuna fillet with 1 tbsp. l. low-fat mayonnaise, 1 tbsp. l. walnuts and 2 h. L. cranberry or lingonberry; Chinese cabbage or lettuce; 2 cracker.
Afternoon snack
A cup of cereal or oatmeal or 2 rye bread; slice of low-fat cheese.
Dinner
Chicken breast without skin, stewed with a cup of tomato paste, 1/2 chopped onion and a slice of garlic, sprinkled with 2 tbsp. l. parmesan; cup of boiled green beans or peas, seasoned 2 hours. l. olive oil and parsley. Grapefruit
Day 8
Breakfast
Baked apple; cup low-fat yogurt with 2 ch. l. honey, cinnamon and 1 tbsp. l. any nuts.
Lunch Time
Slice of pizza on thin crust; steamed green beans and carrots, seasoned with 1/2 Art. l. vegetable oil. Serving of ice cream from fruit juice (70 calories).
Afternoon snack
Salad of kiwi, apples and plums, seasoned with 1 tbsp. l. low-fat yogurt.
Dinner
3/4 cup cooked shrimp or tofu with 1 tbsp. l. or soy ginger sauce; boiled green beans, peas, or stewed zucchini or pumpkin; 1/2 cup brown rice. Macaroons.