Day 1 breakfast 1 cup of coffee 1 cube sugar;
lunch 2 hard boiled eggs boiled spinach 1 tomato
diner 200 gr. (7 oz) beef steak lettuce salad with oil and lemon juice
第1 日
早餐:一杯黑咖啡,一块方糖5
中餐:2个煮鸡蛋,一个西红柿,水煮菠菜(无限量)
晚餐:1块牛排200g,生菜加橄榄油和柠檬拌食(无)限量
Day 2 breakfast 1 cup coffee 1 cube sugar
lunch 1/2 can of ham 1 serving natural yogurt
diner 200 gr. (7 oz) beef steak lettuce salad with oil and lemon juice
第2 日
早餐:一杯黑咖啡,一块方糖
中餐:200g低脂火腿,一盒天然酸奶200g
晚餐:1块牛排200g,生菜加橄榄油(其它油也可以)和柠檬拌食(无限量)
Day 3 breakfast 1 cup coffee 1 cube sugar 1 slice toasted bread
lunch 2 hard boiled eggs 1 slice of ham lettuce salad
diner boiled celeriac 1 tomato 1 fresh fruit
第3 日:
早餐:一杯黑咖啡,一块方糖,1片烤面包片
中餐:2个煮鸡蛋,1片火腿,生菜沙拉
晚餐:水煮芹菜,一个西红柿,一个新鲜水果
Day 4 breakfast 1 cup coffee 1 cube sugar 1 slice toasted bread
lunch 2 dl. orange juice 1 serving natural yogurt
diner 1 hard boiled egg 1 large grated carrot 1 pot cottage cheese
第4日
早餐:一杯黑咖啡,一块方糖,1片烤面包片
中餐:200ml橙汁,200g天然酸奶
晚餐:1个煮鸡蛋,一大根胡萝卜切碎生吃,一块200g的白干酪
Day 5 breakfast 1 large grated carrot w/ lemon juice
lunch 200 g (7 oz) boiled cod w/ lemon juice 1 teaspoon butter.
diner 200 g (7 oz) beef steak lettuce salad and fresh celeriac
第5日
早餐:一大根胡萝卜切碎,撒上柠檬汁
中餐:200g熟鳕鱼(可以用 鳟鱼 或者大菱鲆代替),撒上柠檬汁,一勺黄油
晚餐:1块200g牛排,新鲜的生菜沙拉,新鲜的西芹块
Day 6 breakfast 1 cup coffee 1 cube sugar 1 slice toasted bread
lunch 2 hard boiled eggs 1 large grated carrot
diner 1/2 chicken lettuce salad with oil and lemon juice
第6 日;
早餐:一杯黑咖啡,一块方糖,1片烤面包片2
中餐:2个煮鸡蛋,一大根切碎胡萝卜
晚餐:半个鸡,生菜沙拉,拌橄榄油(其它油也可以),柠檬汁
Day 7 breakfast 1 cup tea, no sugar
lunch NOTHING (drink plenty of water, it helps...
diner 200 g (7 oz) lamb cutlet 1 apple
第7日
早餐:一杯茶不加糖
中餐:不吃,喝很多水
晚餐:200g羊肉。一个苹果
Day 8 breakfast 1 cup coffee 1 cube sugar
lunch 2 hard boiled eggs boiled spinach 1 tomato
diner 200 g (7 oz) beef steak lettuce salad with oil and lemon juice
第8 日
早餐:一杯黑咖啡,一块方糖
中餐:2个煮鸡蛋,一个西红柿,水煮菠菜
晚餐:1块牛排200g,生菜加橄榄油和柠檬拌食(无限量)
Day 9 breakfast 1 cup coffee 1 cube sugar
lunch 1/2 can of ham 1 natural yogurt
diner 200 g (7 oz) beef steak lettuce salad with oil and lemon juice
第9 日
早餐:一杯黑咖啡,一块方糖
中餐:200g低脂火腿,一盒天然酸奶200g
晚餐:1块牛排200g,生菜加橄榄油(其它油也可以)和柠檬拌食(无限量)
Day 10 breakfast 1 cup coffee 1 cube sugar 1 slice toasted bread
lunch 2 hard boiled eggs 1/2 can of ham lettuce salad with lemon juice
diner boiled celeriac 1 tomato 1 fresh fruit
第10日
早餐:一杯黑咖啡,一块方糖,1片烤面包片)
中餐:2个煮鸡蛋,200g低脂火腿,生菜沙拉加柠檬汁
晚餐:水煮芹菜,一个西红柿,一个新鲜水果
Day 11 breakfast 1 cup coffee 1 cube sugar 1 slice toasted bread
lunch 2 dl. orange juice 1 serving natural yogurt
diner 1 hard boiled egg 1 large grated carrot 1 pot of cottage cheese
第11日
早餐:一杯黑咖啡,一块方糖,1片烤面包片
中餐:200ml橙汁,200g天然酸奶
晚餐:1个煮鸡蛋,一大根胡萝卜切碎生吃,一块200g的白干酪
Day 12 breakfast 1 large grated carrot w/ lemon juice
lunch 200 g (7 oz) boiled cod with lemon juice 1 teaspoon butter
diner 200 g (7 oz) beef steak lettuce salad with fresh celeriac
第12日
早餐:一大根胡萝卜切碎,撒上柠檬汁
中餐:200g熟鳕鱼(可以用 鳟鱼 或者大菱鲆代替),撒上柠檬汁,一勺黄油
晚餐:1块200g牛排,新鲜的生菜沙拉,新鲜的西芹块
Day 13 breakfast 1 cup coffee 1 cube sugar 1 slice toasted bread
lunch 2 hard boiled eggs 1 large grated carrot w/ lemon juice
diner 250 g (8,8 oz) chicken lettuce salad w/ oil lemon juice
第13日
早餐:一杯黑咖啡,一块方糖,1片烤面包片
中餐:2个煮鸡蛋,一大根切碎胡萝卜加柠檬汁)
晚餐:250克鸡,生菜沙拉,拌橄榄油(其它油也可以),柠檬汁
FAQ 注意事项
* The diet is As It IS. Replacements are NOT recommended. But if you have to make some replacements, here are some suggestions
餐单内食物请尽量不要以其他食物代替。如果你不得不以其他食物代替,请遵循以下建议:
* Remember to drink a lot of water !!!
一定要大量喝水!!!
* salad: LETTUCE – no limit ! (tell me if YOU can eat more than 2-3 per day !)
沙拉:生菜——不限量!!
* spinach: doesn’t really matter how much you eat... I (could) eat 200-300 grams (~7-10 oz), no more!
菠菜:依然不限量
* celeriac is the white round part of the celery root. If you can’t find it, try celery...
块根芹是一种白色圆形的芹菜根。找不到就用芹菜代替。
* oil – I used sunflower oil. But it really doesn’t matter, you won’t consume TONES of it! So you may use any type of oil.
油——我用葵花油。其他油也可以,因为你不会大量食用油,所以任何油都可以使用。
* tea – herbal tea is fine
茶——最好是药草茶
* coffee – try decaf if caffeine bothers you. Only one! Can NOT be replaced with something else.
咖啡——如果你不适应咖啡因,可以用无咖啡因咖啡代替。但不能用其他东西取代咖啡!!!
* lamb is lamb, nothing else. It can be delicious, if you know how to prepare it. (muslims really know how to prepare delicious lamb – ask one!). Can NOT be replaced...
羊肉就是普通的羊肉。不能代替!!!
* how to prepare meat? Boiled, grilled, stewed... as long as it’s tasty and not... fried!
肉的烹饪方式人选,煮,烤,蒸的都行。
* ham: can be chicken ham, not only pork
火腿:不限于猪肉的,可以是鸡肉火腿
* you can use salt, pepper and other seasonings
你可以食用盐,胡椒粉及其他调味料。
* fish can NOT be replaced - if you replace it, won’t be the same diet anymore...
鱼不能被取代——如果你除去鱼,就违反了餐单要求!
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