Greetings to all dieters!
Frequent requests somehow put together a menu that was convenient to mix the week for breakfast, lunch, dinner, and think through the menu for a few days in advance.
Unfortunately, Zen platform does not clear up in this area and provides little opportunity.
But, I thought that it is possible to make breakfast selection.
So, let's begin.
The first breakfast.
My most favorite and, of course, is:
sandwiches on whole grain bread with curd cheese and red fish. Naturally, the bread can put your favorite foods (cheese, chicken pastrami, paste, etc.).
For my favorite breakfast need no more than 60 grams of bread, 30 grams of cream cheese and 50 grams of red fish (eg, salted chum).
Breakfast in the average, will be released on 320 kcal.
Ideally bake whole grain bread itself - the recipe can spy here.
And fish is also possible to pickle themselves - a recipe for this link.
Lunch from my stamp:
scrambled eggs with cheese in a pita.
Need not more than 50 g of fine Lavash, 2 eggs, 30 g of low-fat cheese, salt and herbs. You can add tomato.
The entire portion of the approximately 415 kcal.
A detailed recipe can be found on this link.
Third breakfast TOP 5:
ovsyanoblin with various fillings.
Ovsyanoblin prepared as follows: in a blender mill 40 g of dry oatmeal, add the egg and 60 grams of milk, salt and add pinch soda. Mix well. My favorite filling - cream cheese 20 grams, and 40-50 grams of salted fish.
This comes about ovsyanoblin 440 kcal.
The fourth is the breakfast:
Scrambled eggs or scrambled eggs with herbs, tomatoes, boiled eggs - there can be to your taste.
This breakfast comes around 150-200 kcal and to him usually add whole wheat bread or a sandwich, then it goes up to about breakfast 400 kcal.
Fifth breakfast TOP 5:
PP various pastries.
I have pets, depending on the mood becomes:
- the banana-oatmeal muffins (this link for the recipe),
- apple fritters (this link for the recipe),
- cheese roll in a pita (this link for the recipe),
- curd cheesecake with berries (this link for the recipe).
Calorie content will depend on the baking (100-150 kcal per 100 g) This breakfast I can also be supplemented with something else.
As you can see, the porridge is not my favorite breakfasts. I eat porridge, but it happens very rarely, and in mood, if that really wanted it porridge. But after half an hour, approximately, after a breakfast of porridge, I'm hungry again.
My experience and has dropped 49 kg suggests that it is not necessary to stuff themselves hated cereals (especially water). For breakfast is tasty and what you love. And to lose weight. The main deficiency of calories and okoloPP.
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I do not pretend to be an expert PP. Just sharing experiences. I "OkoloPP"!