http___ljepotaa.blogger.ba_arhiva_2007_06_08_1.xml
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Dieting can be tough, and we're not just talking about the sacrifices that must be made in terms of our favorite foods and drinks. Many people who want to start eating healthier struggle with planning and preparation. We all have busy lives and it can be tough to find the time to figure out daily meals and snacks that are tasty, easy and low in calories. Wellki is here to help! Our resident meal planning specialist Alyne has put together the following week-long healthy meal plan to get you started on your path to better eating. Feel free to modify and change the recipes as you please to fit your appetite, but focus on minimizing sugar and carbs. Complementing your meals with water rather than artificially sweetened drinks well help greatly. Follow the linked items for detailed recipes. MONDAY Breakfast: Egg white omelet with vegetables Lunch: No lettuce salad with chicken Snack: Handful of nuts and a cup of preferred berries Dinner: Chicken stir fry with vegetables. Can be served with a salad and any veggies. TUESDAY Breakfast: Oatmeal sweetened with Stevia. Fruit of choice. Lunch: Chicken wraps with steamed vegetables. Dinner: Fish (broiled, grilled or poached), asparagus with parmesan and black bean salad. WEDNESDAY Breakfast: Two or three hard boiled eggs, four ounce steak Lunch: Fish tacos with pickled mushrooms. Snack: Chicken broth with vegetables or Miracle Noodles Dinner: Crock pot swiss steak, spicy spinach with radish salad (dressing sweetened with Truvia or Stevia) THURSDAY Breakfast: Asparagus frittata with berries Lunch: Strawberry salad with chicken Snack: Apple Dinner: Cajun shrimp kabobs, brocolli and cauliflower with fresh mushrooms FRIDAY Breakfast: Breakfast tacos with sliced tomatoes Lunch: Cabbage and shrimp soup, side salad of choice Snack: Garlic feta dip with carrots, celery and broccoli to dip Dinner: Garlic chicken with Orzo Noodles. Romaine salad with kale and strawberry vinaigrette SATURDAY Breakfast: Herbed cream cheese omelet, coffee sweetened with Truvia Lunch: Chicken creole salad, berries and watermelon Snack: Red, yellow and orange pepper salad with low-sugar dressing Dinner: Teriyaki fish, homemade cole slaw and lemonade sweetened with Stevia SUNDAY Breakfast: Herbed omelet with vegetables of choice Lunch: Grilled chicken wings and arugula with strawberry vinaigrette Snack: Small tossed salad Dinner: Grilled fish and steamed vegetables with tossed Hearts of Palm salad
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Energetska vrijednost dijete je 1.000 kalorija dnevno. Ovu dijetu ne treba provoditi dulje od sedam dana. Jela su raznovrsna i brzo se pripremaju, a prehrana je bogata začinima i aromatskim travama raznolikog okusa. Jelovnik se sastoji od jela i napitaka koji se koriste tokom 7 dana. Doručak: 1,5 dl obranog mlijeka ili jedan jogurt, kašičica meda, kašika zobenih pahuljica i kruška. Užina: 40 g suhog voća po želji: jabuke, kajsije, šljive, kruške. Ručak: Pileća prsa u pikantnom umaku i kuhana riža: 100 g piletine, 40 g riže za umak: ljutika, bijeli luk, peršin, juha od povrća, nemasno kiselo vrhnje ili jogurt, maslinovo ulje, sol i feferoni. Užina: naranča. Večera: Salata s jajem, šunkom i 50g integralnog kruha: 60 g zelene salate, 1 tvrdo kuhano jaje, 50 g šunke, 4 kašike narančina soka, ribani hren, so i feferon. Doručak: frape od 1,5 dl obranog mlijeka i 125 g banane. Užina: 40 g suhog ili svježeg voća po izboru: kajsije, šljive, jabuke,kruške. Ručak: tjestenina u umaku od gljiva:40 g tjestenine, 200 g gljiva, (umak - zgnječeni bijeli luk, sjeckani vlasac,dvije kašike nemasnog kiselog vrhnja ili jogurt, so i biber), 20 g mljevenih oraha. Užina: integralno pecivo s 30 g nemasnog sira. Večera: salata od manga (3 kašike narančina soka, kašika sirćeta, so i feferon) i kriška preprženog integralnog kruha sa svježim sirom. Doručak: 250 g malina, 1,5 dl obranog mlijeka, kašika zobenih pahuljica, dvije kašičice meda. Užina: 40 g voća po želji: jabuke, marelice, šljive, kruške. Ručak: juha od povrća (isjeckana ljutika i češnjak, pola litre juhe od povrća, 200 g tikvica i 1 paprika izrezano na kocke, 50 g šunke, 50 g bijelog graha, so, biber,maslinovo ulje, sirce, umak od soje). Užina: jabuka. Večera: salata od piletine i tikvica (60 g zelene salate, 200g tikvica, 3 kašike narančina soka, kašika sirćeta, so, biber,3 kašike kiselog vrhnja ili jogurta) i 40 g integralnog kruha. Doručak: frape od 1,5 dl obranog mlijeka i 100 g manga. Užina: voće po želji: jabuke, marelice, šljive, kruške. Ručak: riba list s rižom (40 g riže, 2 filea lista, kašika limunova soka, sol, biber, kašičica isjeckanog hrena i kašičica kopra, 2 dl juhe od povrća, 2 kašike nemasnog kiselog vrhnja ili jogurta, paradajz). Užina: integralno pecivo s 20 g šunke (sa senfom i zelenom salatom). Večera: salata od šampinjona i integralno pecivo: 70 g zelene salate, 100 g bijelog graha, 150 g šampinjona, 3 kašike narančina soka, kašika limunova soka, kašika maslinovog ulja, režanj zgnječenog bijelog luka, so i biber. Doručak: narezana jabuka, kašika limunova soka, jogurt, kašika zobenih pahuljica i kašičica meda. Užina: voće po želji: jabuke, kajsije, šljive, kruške. Ručak: juneći odrezak na istočnjački način (krastavac izrezan na ploške, pola paprike, dvije kašike narančina soka, kašika sirćeta, pola kašičice ulja, so i biber, kašičica korijandera u prahu, pola česna bijeloga luka, 2 kašičice umaka od soje) i 50 g integralnog kruha. Užina: pola ananasa. Večera: salata s mrkvom i brokulom (250 zelene salate, 200 g mrkve, 100 g kuhane brokule, dvije kašike nemasnog kiselog vrhnja ili jogurta, kašika narančina soka, kašika senfa, so i biber), 40 g integralnog kruha i 30 g šunke. Doručak: kivi izrezan na kriške, jogurt i kašika zobenih pahuljica. Užina: voće po želji. Ručak: omlet sa špinatom (100 g kuhanog špinata, dva žumanjka pomiješana sa soli i biberom,snijeg od dva bjelanca, isjeckani luk, pola česna bijeloga luka, kašičica maslinova ulja) i 40 g integralnog kruha. Užina: 50 g integralnog kruha s 2 kriške pureće salame (uz list zelene salate poprskan limunovim sokom). Večera: pikantna salata od naranče (400 g korijena i lista celera, jedna naranča, dvije kašike nemasnog kiselog vrhnja ili jogurta, kašika narančina soka, so i biber), kriška integralnog kruha i 30 g nemasnog sira. Doručak: 1,5 dl obranog mlijeka ili jogurt, kašičica meda, kašika zobenih pahuljica, 150 g manga izrezanog na kriške. Užina: voće po želji. Ručak: juneći file s povrćem (100 g junetine, 150 g krompira, 150 g prase, 300 g celera, 3 dl juhe od povrća, so i biber, kašika kiselog vrhnja ili jogurta, 2 kašike isjeckanog vlasca). Užina: dvije mandarine. Večera: salata sa sojinim klicama i paprikom (100 g salate, 200 g paprike, 100 g sojinih klica, kašika sirćeta, 2 kašike narančina soka, pola kašičice ulja, pola kašičice senfa, kašika isjeckanog peršina, so i biber) i 50g integralnog kruha.