The fitness diet plan
The fitness diet assumes 5 single meals each day. At caloric content about 1500-1600 calories in day the similar diet provides safe loss of weight.
The approximate fitness diet contains few fats, it is more than carbohydrates and proteins. At diet observance it is necessary to drink about 2 litres of liquid a day. Drink necessarily before, during and after training!
If while following fitness diet your weight seems to increase, don’t worry, it means that you lose fat and gain muscles. It is not necessary to completely relay on scales. The main thing is how do you look, instead of how much you weigh. If you cannot eat strictly on diet, try to count used calories and choose the menu according to the caloric content table, trying to eat less fat food. Don’t try to have long breaks between meals as they promote fatty adjournment!
1st day
Breakfast: 2 eggs (one yolk, 2 egg whites), 3.5 oz of porridge, 1 glass of orange juice, 2 oz of fat-free cottage cheese.
Snack: the fruit salad, fat-free yogurt.
Lunch: 3.5 oz of boiled chicken, 3.5 oz of rice, green salad.
Snack: baked potato, fat-free yogurt.
Supper: stewed fish 7 oz, salad, and apple.
2nd day
Breakfast: 3.5 oz of oatmeal, skim milk 1 glass, 2 eggs, few fruits.
Snack: 1 glass of carrot juice, 2 oz of cottage cheese.
Lunch: chicken salad (6-7 oz of meat), 1 potato, apple.
Snack: fat-free yogurt, fruit.
Supper: 5 oz of fish, 1 cup of a boiled string bean, salad (with low-fat salad dressing)
3rd day
Breakfast: 7 oz of strawberries, 3.5 oz of porridge, an omelet from 2 eggs.
Snack: banana, 3.5 oz of cottage cheese.
Lunch: 7 oz of fish, 3.5 oz of rice, salad.
Snack: fruit, yogurt.
Supper: 3.5 oz of turkey, 1 cup of corn, salad.
4th day
Breakfast: 1 grapefruit, 3.5 oz of oat-flakes, 1 glass of milk.
Snack: banana, 3.5 oz of cottage cheese.
Lunch: 5 oz of chickens, rice 2 oz.
Snack: 1 glass of vegetable juice, bran.
Dinner: 4 oz of beef, 1 cup of corn.
5th day
Breakfast: 1 peach, 3.5 oz of porridge, an omelet, juice 1 glass.
Snack: 1 glass of juice vegetable, 3.5 oz of fig.
Lunch: toast, 3.5 oz of turkey, apple.
Snack: salad, 3.5 oz of cottage cheese.
Dinner: 3.5 oz of chicken meat, salad.
6th day
Breakfast: an omelet, 3.5 oz of buckwheat, 1 glass of milk.
Snack: cottage cheese, banana.
Lunch: 7 oz of fish, 3.5 oz of rice, salad, juice (orange).
Snack: baked potato, yogurt.
Dinner: 5 oz of shrimp, salad (vegetable).
7th day
Breakfast: 1 apple, omelet from 2 eggs, 3.5 oz of buckwheat.
Snack: cottage cheese 3.5 oz, 1 peach.
Lunch: 3.5 oz of beef, a vegetable mix (corn, carrots, peas).
Snack: yogurt, 3.5 oz of fig.
Dinner: 5 oz of chicken meat, salad (vegetable).
8th day
Breakfast: 1 grapefruit, 3.5 oz of cereals, 1 glass of skim milk, 2 eggs.
Snack: 3 oz of rice, 1 peach.
Lunch: 4 oz of chicken, salad, half-plate of macaroni, orange juice.
Snack: yogurt, 1 apple.
Dinner: 3 oz beef, salad vegetable.
9th day
Breakfast: omelet, 3.5 oz of buckwheat, fruit, juice (orange).
Snack: banana, cottage cheese.
Lunch: 3.5 oz of fish, 3.5 oz of rice, peach, juice (orange).
Snack: Yogurt, 2-3.5 oz of dried apricots.
Dinner: fish 7 oz, potato baked, vegetable juice.
10th day
Breakfast: glass of juice, porridge 3.5 oz, an omelet.
Snack: cottage cheese 3.5 oz, raisin 2 oz.
Lunch: 3.5 oz of chicken meat, baked potato, vegetable juice.
Snack: fat-free yogurt, 1 orange.
Dinner: 3.5 oz of fish, vegetable salad.
11th day
Breakfast: 1-2 water-melon slice, 2 eggs, 2 toasts, glass of juice (orange).
Snack: banana, 2 oz of cottage cheese.
Lunch: rice 3.5 oz of, 7 oz of squids.
Snack: 5 oz of fish, salad.
Dinner: 3.5 oz of chicken meat, salad from corn.
12th day
Breakfast: carrot juice, 3.5 oz of porridge, an omelet.
Snack: 3.5 oz of rice with raisin and dried apricots.
Lunch: 3.5 oz of chicken meat in wrap, salad.
Snack: fat-free yogurt, 1 apple.
Dinner: 4 oz of beef, 3.5 oz of broccoli cabbage.
13th day
Breakfast: 1 grapefruit, porridge 3.5 oz, an omelet.
Snack: Cottage cheese 2 oz, 1 peach.
Lunch: Wrap with turkey 4 oz, cup of corn (boiled).
Snack: yogurt, 1 apple.
Dinner: 5 oz of fish, vegetable salad.
14th day
Breakfast: 1 glass of orange juice, 2 eggs, cereals 3.5 oz, 1 glass of milk.
Snack: the Banana, cottage cheese 2 oz.
Lunch: 5 oz of chicken meat, green salad, 3.5 oz of fig.
Snack: yogurt, 1 peach.
Dinner: fish 5 oz, salad (vegetable).
Certainly this diet is approximate sample of how you can eat. It is necessary to notice, that all dairy products set forth above necessarily fat reduced. Beef, chicken meat, turkey, fish, seafood – boiled or stewed (as a last resort if you dine out get grilled products). Watch also quantity of the eaten fruit, preference give to citrus, green apples. It is desirable to use brown or wild rice, juice – natural. Besides that, for each two egg whites I recommend to use only one yolk.
The diet requires regular trainings!
