PLAN DIETA 1400 Kcal/zi

apa, ceai > 2,0 litri/zi

MISCARE > 6000 PASI/ZI

Citrat de magneziu ( solgar) - 2 cp/zi , dimineata

Crom forte- 1 cp x 2 ori/zi, dimineata si dupa amiaza

Supradyn -1 cp/zi

Vigantolvitt 2000 ui- 1 cp/zi, dupa masa

Regula cinei:

dupa ora 18.00, pentru un slabit eficient asociem doar proteine (carne/peste/ou/lactate) cu legume permise (lista) in
cantitatile pe care le stabilim impreuna in fiecare consultatie.

SUPA CREMA LEGUME: 4 portii

din 1 kg legume permise + 200 g radacinoase + 200 g cartofi + 1 lingura ulei

 ORAR VARIANTA 1 VARIANTA 2 VARIANTA 3
MESE
1 covrig + 150 g iaurt <3% gr 50 g paine 250 ml lapte 1.5% gr +
MIC neagra/graham/integrala + 50 g fitness
DEJUN 50 g cascaval light +
400 kcal 80 g muschi file +
8:00-10:00 300 g legume permise (lista)

GUSTARE 15 g nuts crude/ 300 g greph 200 g portocale/ mandarine/ 250 g pomelo
100 Kcal clementine
11:00-12:00
50 g orez integral (crud ) + 200 g ceapa+
PRANZ 200 g cartofi ( la cuptor, fara ulei ) + 2 oua
500 kcal 150 g rosii in suc +
100 g telemea light + 50 g morcovi 1 lgt ulei
13:00- 300 g legume premise + 200 g legume permise/muraturi + 150 g piept pui ( fiert ) +
15:00 1 lgt ulei 1 lgt ulei 150 g mamaliga

GUSTARE 200 g mere 150 g iaurt/sana/kefir....<3%gr

16:30-17:30 15 g oleaginoase crude:
100 Kcal
=/-
migdale ,caju,fistic, nuci...

100 g ton in apa/ suc propriu + 330 ml iaurt...<3%gr+ 200 g branza fagaras < 5% gr +
CINA 100 g mesline negre+ 15 g nuts crude 300 g legume permise
300 kcal
300 g legume permise
18:00-
20:00