Day 1 1435.4 cal 116.9 g protein, 50.9 g fat, 134.4 g carbs
Breakfast
Buckwheat porridge. Apple (200 g or 7 oz) with a pinch of cinnamon.
Serving size 380 g or 13.4 oz. 324.5 cal 8.5 g protein, 10.5 g fat, 50.5 g carbs
Second breakfast
Soft cottage cheese (5%, 170 g or 6 oz) with dried apricots (25 g or 0.9 oz) and prunes (15 g or 0.5 oz)
Serving size 210 g or 7.4 oz. 264 cal 16 g protein, 9 g fat, 29 g carbs
First lunch
Turkey soup
Serving size 300 g or 10.6 oz.132 cal 18 g protein,1.3 g fat, 12 g carbs
Second lunch
Stewed chicken breast. Carrot salad.
Serving size 260 g or 9 oz. 382.9 cal. 34.4 g protein, 20.6 g fat, 12.4 g carbs
Dinner
Baked Pollock fillet (150 g or 5.3 oz) with zucchini (170 g or 6 oz)
Serving size 220 g or 7.7 oz. 175 cal. 31 g protein, 2 g fat, 7 g carbs
Snack
Kefir 2.5% (200 ml or 6.7 fl.oz). Green tea with milk (2,5% 50/50) 200 ml or 6.7 fl.oz
Serving size 400 ml or 13.5 fl.oz. 157 cal. 9 g protein, 7.5 g fat, 13.5 g carbs
Day 2 1447.4 cal 121.6 g protein, 54.5 g fat, 125.3 g carbs
Breakfast
Buckwheat porridge. Banana (100 g or 3.5 oz) with cocoa powder (1/2 tsp,)
Serving size 285 g or 10 oz. 327.5 cal 9.5 g protein, 10.5 g fat, 53.5 g carbs
Second breakfast
Soft cottage cheese (5%, 170 g or 6 oz) with dried apricots (25 g or 0.9 oz) and prunes (15 g or 0.5 oz)
Serving size 210 g or 7.4 oz. 264 cal 16 g protein, 9 g fat, 29 g carbs
First lunch
Turkey soup
Serving size 300 g or 10.6 oz.132 cal 18 g protein,1.3 g fat, 12 g carbs
Second lunch
Stewed chicken breast. Cabbage salad.
Serving size 260 g or 9 oz. 305.9 cal. 33.9 g protein, 14.6 g fat, 7.4 g carbs
Dinner
Boiled pink salmon. Boiled broccoli (raw 150 g or 5.3 oz)
Serving size 300 g or 10.6 oz 261 cal 35.2 g protein, 11.6 g fat, 9.9 g carbs
Snack
Kefir 2.5% (200 ml or 6.7 fl.oz). Green tea with milk (2,5% 50/50) 200 ml or 6.7 fl.oz
Serving size 400 ml or 13.5 fl.oz. 157 cal. 9 g protein, 7.5 g fat, 13.5 g carbs
Day 3 1448.9 cal 115.9 g protein, 57.9 g fat, 116.4 g carbs
Breakfast
Oatmeal. Apple (200 g or 7 oz) with a pinch of cinnamon
Serving size 400 g or 14 oz. 336 cal. 9 g protein, 12 g fat, 47 g carbs
Second breakfast
Soft cottage cheese (5%, 170 g or 6 oz) with dried apricots (25 g or 0.9 oz) and prunes (15 g or 0.5 oz)
Serving size 210 g or 7.4 oz. 264 cal 16 g protein, 9 g fat, 29 g carbs
First lunch
Turkey soup
Serving size 300 g or 10.6 oz.132 cal 18 g protein,1.3 g fat, 12 g carbs
Second lunch
Stewed chicken breast. Cabbage salad.
Serving size 260 g or 9 oz. 305.9 cal. 33.9 g protein, 14.6 g fat, 7.4 g carbs
Dinner
Boiled pink salmon. Fresh veggie salad
Serving size 370 g or 13 oz 301 cal 33 g protein, 16 g fat, 10 g carbs
Snack
Green tea with milk (2,5%, 50/50) 400 ml or 13.5 fl.oz
Serving size 400 ml or 13.5 fl.oz. 110 cal. 6 g protein, 5 g fat, 11 g carbs
Minced turkey and vegetable soup
Minced turkey breast 7 oz. (200 g)
Cabbage 5.3 oz. (150 g)
Carrots 1.8 oz. (50 g)
Potatoes 5.3 oz. (150 g)
Salt
Ground black pepper
Parsley
Water ½ quart (450 ml)
Nutrition facts per 100 g - 44 cal., 6 g protein, 0.6 g fat, 4 g carbs.
Buckwheat porridge (2 servings)
Buckwheat groats 2.8 oz. (80 g)
Milk 2.5% 5 fl.oz. (150 ml)
Water 5.4 fl.oz. (160 ml)
Butter 1 tbsp. (15 g)
Salt
Nutrition facts per 100 g - 126.4 cal., 4.2 g protein, 5.3 g fat, 16.9 g carbs.
Oatmeal
Rolled or old-fashioned oats 1.2 oz. (35 g)
Milk 2.5% ½ cup or 4 fl.oz. (120 ml)
Water 4.4 fl.oz. (130 ml)
Butter ½ tbsp. (7 g)
Salt
Nutrition facts per 100 g - 119 cal., 4 g protein, 5.5 g fat, 13.5 g carbs.
Homemade mayo
1 large egg
Vegetable oil 5 fl.oz. (150 ml)
Dijon mustard 2 tsp. (10 g)
Lemon juice 1 tbsp.
Salt 1/3 tsp.
Sugar ½ tsp.
A pinch of garlic powder
Nutrition facts per 100 g - 601.6 cal., 3.7 g protein, 64.5 g fat, 2 g carbs.
Stewed chicken breast with herbs
Chicken breast fillet 14 oz. (400 g)
Garlic powder
Onion powder
Oregano
Basil
Paprika
Black peppercorns
Salt
Water
Nutrition facts per 100 g - 146.7 cal., 30.7 g protein, 1.7 g fat
Carrot salad
Carrots 2.8 oz. (80 g)
Apple 1.8 oz. (50 g)
2-3 walnuts (10 g)
Parsley ½ tsp.
Homemade mayo 4 tsp. (20 g)
Salt
Nutrition facts per 100 g - 147.6 cal., 2.3 g protein, 11.8 g fat, 7.8 g carbs
Cabbage salad (2 servings)
Cabbage 7 oz. (200 g)
Carrots 1.8 oz. (50 g)
Bell pepper20 г
Parsley 1 tsp.
Homemade mayo 8 tsp. or 2.5 tbsp (40 g)
Salt
Nutrition facts per 100 g - 99.5 cal., 2 g protein, 8.2 g fat, 4.6 g carbs
Fresh veggie salad
Cucumber 2.5 oz. (70 g)
Tomatoes 4.2 oz. (120 g)
Bell pepper 1.4 oz. (40 g)
Parsley ½ tsp.
Sunflower oil 1 tsp.
Salt
Nutrition facts per 100 g - 37.9 cal., 0.8 g protein, 2.1 g fat, 4.2 g carbs
Boiled pink salmon
Pink salmon 10.5 oz. (300 g)
Carrots
1 celery stalk
Onion
Black peppercorns
1 bay leaf
Dill
Salt
Nutrition facts per 100 g - 161.5 cal., 14.8 g protein, 5.2 g fat
Green milk tea
Green tea 3.4 fl.oz. (100 ml)
Milk 2.5% 3.4 fl.oz. (100 ml)
Nutrition facts per 100 g - 27.5 cal., 1.5 g protein, 1.3 g fat, 2.8 g carbs