General dietary advice
During the course of the project, you will need to weigh the food, so be sure to find a small kitchen scale (buy or take from a friend).
You will weigh the original product (before cooking).
keep in mind that proteins, fats, carbohydrates, are calculated based on the weight of the original product (before cooking).
Of course, among you there are omnivores, vegetarians, vegans and other representatives of various food systems. Adapt the selection of products and dishes to your preferences.
The main thing is to try to follow the recommendations for proteins, fats, carbs and calories.
Water
Amount of water per day:
300-350 ml for every 10 kg of weight
(with a weight of 70 kg - 2.1-2.4 liters of water).
These recommendations are very moderate.
Proven in practice. If your individual needs for water are higher, do not restrain yourself, drink calmly. If you exercise in hot weather, your body's water requirements increase significantly.
For each of you, regardless of previous training experience, I want to emphasize: every unplanned and seemingly harmless 100 kcal in the form of a small sandwich or fruit will be guaranteed to affect the overall result.
Do not negate your work of daily activities with such breakdowns in food. Respect your true goals and objectives.
Do not allow yourself anything that will bring you only a moment's pleasure, but as a result - disappointment in your determination.
Every meal works for you!
Products for the week (classic):
List of ingredients. 1st week:
Curd 5%: 650 g.
Kefir 2.4%: 450 g.
Milk: 2.5% 150 g.
180 grams of natural milk yoghurt.
Eggs: 6
Chicken breast: 700 grams.
Fillet of beef or turkey: 250 g.
Defrosted mussels: 300 g.
Cod fillet 300 g.
200 grams of rice noodles.
40 grams of semolina.
90 grams of oats.
Wild rice: 80 grams.
Small oranges: 2 pcs. (200 g)
Apricots: 4 pcs.
Berries (strawberries, currants or raspberries): 600 g.
Currant (recipe ingredient): 1 cup 125 grams.
Walnuts 20 g.
Almonds 110 g.
Dutch cheese: 40 grams.
Cheddar cheese: 30 grams.
Sesame seeds for sprinkling.
Pumpkin seeds: 10 g.
Tomato paste: 75 g.
20 grams of vegetable oil.
Lemon juice 20 ml
Reconstituted soy sauce: 1 tbsp
Champignon: 200 grams.
Coconut milk (fat): 30 grams.
Avocado: 50 grams.
Potatoes: 1 pc. (100 g.).
Zucchini: 400 grams.
Carrots: 450 grams.
Cabbage: 200 grams.
Vegetables (dill, parsley): 3 bunches (60 g).
Garlic 1-2 teeth. (5 years)
Tomatoes 100 g.
Onion: 200 grams. (3-4 small heads).
Cherry tomatoes: 4-5 pcs.
Cucumber: 3 pcs.
Red onion: 1 pc.
Red pepper: 2 pcs.
Green pepper: 1 pc.
Lettuce leaves.
Starch: one teaspoon.
Salt and pepper for flavor.
Vanillin to taste
Croutons from 25 grams of bread.
Bitter chocolate 40 grams.
Finely chopped ginger 1/2 tsp
A small handful of chopped coriander roots, stems, and leaves.
List of ingredients. 2nd week:
Egg: 9 pcs.
Curd 5%: 650g.
Kefir: 475 g.
Milk 2.5%: 150 g.
Natural milk yoghurt: 180 gr.
Cream 10%: 20 g.
Sour cream 15%: 1 tbsp.
Chicken breast: 700 g.
Squid: 100 g.
Cod fillet: 300 g.
Cheese "Russian": 20 g.
Dutch cheese: 40 g.
Cheder cheese: 30 g.
Orange: 275 gr. (3 pcs.).
Avocado: 50 gr.
Apple: 150 g.
Strawberries, raspberries or blueberries: 600 gr.
Currant: 125 gr.
Cabbage: 200 g.
Young potatoes: 350 g.
Carrots: 450 g.
Cucumbers: 500 g (4 pcs.)
Bulgarian yellow pepper: 200 g.
Onion: 345 g. (5 onions).
Garlic: 1 clove.
Tomatoes: 100 gr.
Cherry tomatoes: 4-5 pcs.
Lettuce leaves: 170g.
Green onions: 20 g.
Spinach: 30 g.
Dill: 50 g.
Parsley: 30 g.
Green beans: 200 g.
Walnuts: 20 gr.
Almond nuts: 115 g.
Champignons: 300 g.
Tomato paste: 50 g.
Vegetable oil: 42 g.
Coconut milk (full fat): 30 g.
Oatmeal: 90 g.
Wild rice: 80 g.
(or a mixture of wild and brown).
Semolina: 40 g.
Pumpkin seeds: 10 g.
Sesame seeds for sprinkling.
Lemon juice: 7.5 ml.
Vanillin: to taste.
Salt and black pepper: to taste.
Starch: 10 gr.
Pickled cucumber: 100 g.
Toast from 25g. of bread.
Dark chocolate: 20 g
