PERSONALIZED
WEIGHT LOSS PLAN
DIET
9.00-9.30 – first breakfast;
11.30-12.00 – lunch;
14.30-15.00 – brunch;
18.00 – snack;
20.30 – dinner.
WATER AND DRINKING REGIMEN
2.8 fresh water (including 200-300 ml
mineral water).
Herbal tea, green, white.
Rosehip decoction.
Coffee (1-2 cups) a day..
1 DAY
TOTAL PER DAY
1586 CAL
114.2 62
PROTEINS
FATS
138.8
CARBOHYDRATES
lunch 1st breakfast
Soup-puree fish: Fruits 200 g(your choice):
hake silver gutted 120 g; apples, pears, oranges, grapefruit,
carrots 25 g; apricots, peaches, berries (blueberries,
parsley root; blackberry, raspberry, currant,
unsalted butter 10 g; gooseberry), kiwi;
wheat flour 10 g;
greens (parsley, dill, green onion); Greek yogurt withou
fish broth, vegetable broth, water 300g fillings 140 g.
Prepare fish fillet, cut into
pieces, boil in salted water until
ready, refrigerate, pass through
meat grinder with a fine grate. Carrot,
parsley, peeled, chopped,
sauté and combine with sautéed
flour. All add to boiling fish
broth and bring to a boil, continuously
stirring. When serving, sprinkle with fresh
greenery.
Whole grain bread 20 g
(yeast-free bread 20 g)
For soup bran or fiber 2 tbsp. l.
Sliced vegetables 300g
2nd breakfast
Nuts 20 g (Brazilian, cashew,
Porridge with cottage cheese:
almond).
oat flakes 50 g (long cooking, instant
flakes should be excluded);
cottage cheese 100 g;
natural yoghurt without fillers 20 g
(mash with a fork, add stevia, erythritol);
butter 82.5% 10 g.
Boil porridge, add cottage cheese,
sprinkle with cinnamon.
dinner
Stuffed champignons:
2-3 large mushrooms;
100g minced chicken fillet or fish;
onion;
1 tsp olive oil;
snack
20 g suluguni cheese.
Vegetable salad:
Sauté the onion and chopped stalks 1-2 tomatoes;
champignons in a frying pan, add 1 sweet pepper;
minced meat, bring to readiness, stew. 1 bunch of any greens;
Salt, pepper, lay out the filling 1 onion or green onion;
in champignons, sprinkle with grated 1 tsp olive oil;
cheese, bake in the oven. spices, lemon juice.
Fresh or baked vegetables 300 g Cut vegetables and greens into pieces.
(you can take ready mixed vegetables, Mix oil with spices and juice
without rice and corn). lemon, dress salad.
Whole grain crispbread 30 g.
2 DAY
TOTAL PER DAY
1362.2 CAL
92.6 56.4
PROTEINS
FATS
127.2
CARBOHYDRATES
lunch 1st breakfast
Soup-puree fish: Fruits 200 g(your choice):
hake silver gutted 120 g; apples, pears, oranges, grapefruit,
carrots 25 g; apricots, peaches, berries (blueberries,
parsley root; blackberry, raspberry, currant,
unsalted butter 10 g; gooseberry), kiwi;
wheat flour 10 g;
greens (parsley, dill, green onion); Greek yogurt withou
fish broth, vegetable broth, water 300g fillings 140 g.
Prepare fish fillet, cut into
pieces, boil in salted water until
ready, refrigerate, pass through
meat grinder with a fine grate. Carrot,
parsley, peeled, chopped,
sauté and combine with sautéed
flour. All add to boiling fish
broth and bring to a boil, continuously
stirring. When serving, sprinkle with fresh
greenery.
Whole grain bread 20 g
(yeast-free bread 20 g)
For soup bran or fiber 2 tbsp. l.
Sliced vegetables 300g
2nd breakfast
Nuts 20 g (Brazilian, cashew,
Pate Sandwiches:
almond).
black or gray bread yeast-free 80 g;
chicken liver 100g;
onions, carrots, salt, spices;
1 tbsp olive oil l.
Boil the liver. Onions, carrots
chop and stew until tender.
Grind the liver in a blender and
stewed vegetables, add a few
spoons of broth in which it was cooked
liver. Ready pâté to spread on
bread, add vegetables.
dinner
Vegetables baked with eggs:
3 egg whites and 1 yolk;
fresh or baked vegetables 300 g
(you can take a ready-made vegetable
mixture, only without rice and corn).
Cook vegetables until half cooked, in end snack
add eggs and bake, add at the end of
cooking spice provence herbs.
Curdled milk, yogurt natural 150g
with bran or fiber 2 tbsp
3 DAY
TOTAL PER DAY
1657.1 CAL
98.5 79
PROTEIN
FATS
131
CARBOHYDRATES
lunch 1st breakfast
Broccoli soup puree (300g): 1 portion smoothie with berries:
bran for soup 2 tbsp. l.; blueberries or currants 200 g;
potato (medium) x1; natural stevia sweeteners or erythritol;
50g carrots; homemade yogurt or kefir 140 g
onion;
broccoli 200 g;
chopped greens;
white or black sesame 1 tbsp. l.
(garnish the soup);
Boil soup, cool, chop in blender.
Whole grain bread 30 g
(black or gray bread 40 g (1 piece);
bran or fiber 2 tbsp. l.
Boiled egg for soup 1 pc.;
Nuts 20 g
snack
Vegetable salad:
1-2 tomatoes;
1 sweet pepper;
1 bunch of any greens;
1 onion or green onion;
1 tsp olive oil;
spices, lemon juice.
Cut vegetables and greens into pieces.
Mix oil with spices and juice
lemon, dress salad.
2nd breakfast
Sandwiches with avocado and
cottage cheese:
30 g whole grain bread or
40 g of black yeast-free bread;
cottage cheese soft up to 2% 125 g;
vegetables, greens;
avocado 50 g.
25 g dry cereal to choose from:
buckwheat, quinoa, spelt, oatmeal.
dinner
Or 100 g boiled cereals. Seafood salad:
Boil in water as a side dish. seafood cocktail 120g
(mussels, squids, oysters,
Mix cottage cheese with finely chopped octopus, shrimp);
greens, Spread bread with this mixture.
Top we spread any vegetables: cucumber, Fresh vegetables 300 g:
tomato, radishes, peppers or herbs. arugula, spinach, lettuce italian blend
1 tsp olive oil
cucumbers.
4 DAY
TOTAL PER DAY
1441.8 CAL
89.5 56.9
PROTEIN
FATS
137.3
CARBOHYDRATES
lunch 1st breakfast
Lentil soup (300 g) bran: Green smoothie:
50g red lentils; 1 apple;
potato (medium) x1; spinach - handful of young leaves;
50g carrots; kiwi 1 pcs;
onion; mint - a few leaves;
chopped greens; natural yogurt 140g
We cut vegetables (potatoes, onions,
carrots). In a frying pan with vegetable oil
passer. Rinse the lentils in cold water.
Cooking in a saucepan potatoes, lentils
and chopped meat. Cook the soup over
low heat for 10 minutes. Add to the pan
fried vegetables and cook for another
20 minutes. Before serving, you can add
chopped greens (dill, parsley).
Boiled egg for soup 1 pc.;
Nuts 20 g
2nd breakfast
Buckwheat with liver:
buckwheat groats 50 g;
beef liver 100g;
onion 25g
Rinse buckwheat, pour into 110 ml
boiling water and simmer until readiness.
Put the finished porridge on a plate.
Stew liver with onion on pre-oiled frying
pan until ready. Serve with porridge.
snack
Vegetable salad:
1-2 tomatoes;
1 sweet pepper;
1 bunch of any greens;
1 onion or green onion;
1 tsp olive oil;
spices, lemon juice.
Cut vegetables and greens into pieces.
Mix oil with spices and juice dinner
lemon, dress salad.
Fish (hake, cod, navaga, pink salmon) 120 g;
Whole grain crispbread 30 g.
Fresh or baked vegetables 300 g
(you can take a ready-made vegetable
mixture, only without rice and corn).
5 DAY
TOTAL PER DAY
1694.2 CAL
87.6 68.2
PROTEIN
FATS
175
CARBOHYDRATES
lunch 1st breakfast
Lentil soup (300 g) bran (2 tbsp.): Dried fruit curd:
50g red lentils; dried fruits 40g;
potato (medium) x1; 50 g cottage cheese;
50g carrots; yogurt 50 g;
onion; natural sweetener (stevia or erythritol).
chopped greens;
Grind dried fruits, mix with cottage cheese
Boiled egg for soup 1 pc.; and yogurt. Add sweetener if desired.
Nuts 20 g
snack
Beetroot salad with celery:
1 beet root;
carrot 1pc;
celery root (as much as beets);
2nd breakfast green onion;
natural yogurt with 1 tsp. olive oil.
Apple and Oatmeal Fritters:
apples 150g; Peel and grate the vegetables in a food
slow cooking oatmeal 40g; processor or on a grater, put on a plate.
1 egg; Add chopped green onions. Dress the salad
starch 0.5 tsp; with natural yogurt mixed with olive oil.
honey - 1 tsp;
vanillin to taste 30 g whole grain bread
cinnamon ¼ tsp;
salt ¼ tsp;
soda on the tip of a knife (can be
replaced with baking powder 1 tsp. l.);
ghee for frying.
Wash fresh apples, peel, remove the core
and grate on a fine grater. Then add
oatmeal, eggs, starch, honey, vanilla,
cinnamon, salt, soda to grated apples.
Mix everything and leave the oatmeal to
swell for about 30 minutes (or longer).
Spray the skillet with oil spray or ghee.
Heat the pan, but not too much, because
the pancakes should not burn, but should
be well baked. So that the products do dinner
not fall apart, take the dough with a
tablespoon and make the pancakes small. Fish baked with vegetables:
Fry over medium heat for 3-4 minutes until fish 1 portion 120g
golden brown, flip and fry for another 3 vegetables 300g
minutes. Put the finished pancakes on a eggplant;
napkin so that excess oil is absorbed into green beans;
the paper. zucchini;
carrot;
onion;
vegetable oil;
finely chopped; greens.
6 DAY
TOTAL PER DAY
1744.3 CAL
86 72.9
PROTEIN
FATS
177.9
CARBOHYDRATES
lunch 1st breakfast
Red lentil puree soup (300 g) 40 g of natural yogurt
+ bran (2 tbsp): 40 g of dried fruits or 200 g of sweet
40g red lentils; fruits (apples, pears, plums, cherries,
potato (medium) x1; apricots, strawberries, peaches,
50g carrots; berries, etc.).
onion;
greens, spices;
1 boiled egg;
1 tsp olive oil;
Vegetable cutting.
Nuts 20 g.
snack
Beetroot salad with celery:
1 beet root;
carrot 1pc;
celery root (as much as beets);
green onion;
natural yogurt with 1 tsp. olive oil.
2nd breakfast
Peel and grate the vegetables in a food
processor or on a grater, put on a plate.
Apple and Oatmeal Fritters:
Add chopped green onions. Dress the salad
apples 150g;
with natural yogurt mixed with olive oil.
slow cooking oatmeal 40g;
1 egg;
30 g whole grain bread
starch 0.5 tsp;
honey - 1 tsp;
vanillin to taste
cinnamon ¼ tsp;
salt ¼ tsp;
soda on the tip of a knife (can be
replaced with baking powder 1 tsp. l.);
ghee for frying.
Wash fresh apples, peel, remove the core
and grate on a fine grater. Then add
oatmeal, eggs, starch, honey, vanilla,
cinnamon, salt, soda to grated apples.
Mix everything and leave the oatmeal to
swell for about 30 minutes (or longer).
Spray the skillet with oil spray or ghee.
Heat the pan, but not too much, because dinner
the pancakes should not burn, but should
be well baked. So that the products do Zucchini boats:
not fall apart, take the dough with a zucchini 200g;
tablespoon and make the pancakes small. cheese 30g;
Fry over medium heat for 3-4 minutes until chicken fillet 80 g.
golden brown, flip and fry for another 3 or fish;
minutes. Put the finished pancakes on a
napkin so that excess oil is absorbed into Grind the fillet into minced meat, add
the paper. finely chopped onion. Cut the zucchini in
half lengthwise, take out the middle with
bones, put minced fillet inside, sprinkle
with grated cheese on top. Bake in the oven
at 180°C until done.
7 DAY
TOTAL PER DAY
1497.6 CAL
93 69.9
PROTEIN
FATS
118.2
CARBOHYDRATES
lunch 1st breakfast
Bulgur and Vegetable Casserole: Persimmon Smoothie:
bulgur 40 g; ryazhenka 140 g;
bell pepper, onion, dill; ripe persimmon x1 (200 g);
1 egg yolk; carob (cocoa) 1 tsp;
2 egg whites; water
2 tsp mustard;
salt, pepper to taste, vegetable oil Peel the persimmon, cut into pieces and
for greasing the mold; together with carob put in a blender.
hard cheese over 45% fat 30g; Top up ryazhenka and chop well. Pour
oil for frying 1 tbsp. l. into glasses, garnish as desired.
(optional ingredient).
Description: soak bulgur with warm water
and leave for 15 minutes, drain in a
colander. Peel the sweet pepper from
partitions and seeds, cut into cubes. Cut
off the white part of the green onion and
chop finely. Heat a frying pan with olive
oil and sauté the pepper and white part of
the onion until soft, 5 to 7 minutes. Cut
the green part of the onion and dill. Grate
cheese for flavor. Whisk eggs with
mustard, salt and pepper. Mix all the
ingredients for the casserole and place in
a greased baking dish. Bake in an oven
preheated to 180°C for 45 minutes.
Nuts 20 g.
snack
Mushroom salad with avocado:
2 cucumbers;
30g avocado;
5-6 mushrooms;
greens;
1 st. l. olive oil;
1 tsp lemon juice;
spices
Peel cucumbers and avocados, finely
chop, add chopped champignons and
herbs. Drizzle with oil and lemon juice.
2nd breakfast
Poached egg with sandwich:
2 eggs;
1 st. l. vinegar;
whole grain bread 60g;
30g cheese
Pour 5-7 cm of water into a saucepan and
heat. Add some salt, pepper and vinegar.
It is not necessary to use spices at this
stage, you can sprinkle them with a
ready-made egg. Using a whisk, make a
funnel in the pan: in such a whirlpool, the
protein and yolk will not spread. Lower dinner
the egg into the pan not into the funnel
itself, but closer to the wall. If you want Oven-baked salmon:
the yolk to be very liquid, cook the egg for Put 120 g salmon in foil, sprinkle with
1.5-2 minutes. To make it thicker, cook for seasoning, salt , bake in the oven.
about 4 minutes. Carefully remove the
egg with a slotted spoon. Put the cheese Salad 300 g of all possible green salad
on the bread and heat in the microwave vegetables toss 1 Art. l. olive oil.
until the cheese melts a little.
