Meal Plan

Charity

GENERAL INSTRUCTIONS AND RECOMMENDATIONS:

• Prepare food with minimal use of oil (olive oil)- reduce salt intake to a minimum.

• Avoid excessive meat intake, and try to replace the meat meal twice or once a
week with sea fish or soy.

• Increase the intake of dietary fiber (bran, buckwheat bread, beans, lentils,
cucumber, celery…)

• BREAKFAST (for you about 12) is a meal with which we direct how our metabolism
will function later in the day. When it comes to fat loss, research has shown that, in
addition to reducing the total caloric intake during the day, it is important to start
the day with a meal that is protein, because it has a positive effect on fat loss. When
we consume protein in the morning, it does not cause a jump in insulin, and thus the
level of sugar in the blood remains low. This is important because the body engages
in more fat to provide energy.
CORECCTION:

less coffee, 2 maximum per day, without chocolates (I know you like it) :)

So, make a deficit every day, no red bulls, chocolates, deserts and similar, keep it simple Chery. I know
you can say coffee, zero sugar drinks, energy drinks are nothing, but cut that.

YOU CAN DO IT
 Day 1

Meals Preparation

Breakfast (examples)

Meal 1 Omlet with eggs, 70-100g spinach, 2 whole eggs, 30 g cheese

Meal 2 Sandwich with cheese and vegetables, 4 pieces of bread tone, 80g cheese
spread, 100g red cheese, 100g red paprika, 15 g sesame (mixed with spread), 250 ml
of squeezed grapefruit juice

Meal 3 Corn flour muffin Corn or buckwheat muffin muffin, a glass of sour milk with
2.8% fat

Snack banana or orange

Lunch

Meal 1 Rice 80g rice, 150-200g chicken white meat, 100 carrots or some vegetables

Meal 2 beef and tortilla homemade (buy tortillas integral tortilla at Maxi) (try) 200
beef leg, tortillas, and a bit some vegetables

Dinner

Meal 1 100-150g pasta

Meal 2 Minced meat burger 100-150g turkey, chicken or beef, cabbage salad
 Day 2

Breakfast

Meal 1 Toasted wholemeal bread with butter 3-4 slices of toasted bread, ham,
butter, or yellow cheese

Meal 2 Oatmeal with protein 50-70g oatmeal, 20 g flaxseed or protein (found in

healthy foods), can and 20g cia seeds, 200 ml milk optional

Snack 1 apple or other fruit

Lunch

Meal 2 Chicken with lemon 150g -200g chicken white, squeeze lemon, lettuce with
the addition of one of the spices, no more

Dinner

Meal 1 Tuna with potato salad 100-150g potatoes, 150-200g tuna with vegetables
 Day 3

Meals Preparation

Breakfast

Meal 1 White scrambled eggs with vegetables 3-5 egg whites, 300-400 g of frozen
vegetables, 3 ml of olive oil, 2 slices of bread tone

Meal 2 Muesli + fruit yogurt 80g banana muesli, a small glass of fruit or Greek yogurt

Snack Almond, peanuts

Lunch

Meal 1 Pasta with broccoli and chicken 200g pasta, 150 chicken breast, 100g
paprika, 100g tomato, 50g broccoli

Meal 2 Minced meat with carrot 300g carrot, 200g leek, 250g minced meat (can be
combined with cooked vegetables)

Dinner

Meal 1 soup, 200g sweet potatoes, 100g carrots or some vegetables

Meal 2 Canned tuna with lettuce Canned tuna, can and vegetables
 Day 4

Breakfast

Meal 1 Sandwich with cheese and vegetables 4 pcs tone bread, 100g ela cheese
spread, 25 g sesame seeds (mixed with spread), 250 ml squeezed grapefruit or lemon
juice

Snack

Meal 1 Rice biscuits with peanut butter 4 rice biscuits, 40 g peanut butter

Meal 2 Pancakes with flaxseed or coconut protein 3 egg whites, 30-40 g flaxseed or
protein , 250 ml milk, 80g oatmeal, can and one banana, olive oil

Meal 3 Fruit salad 150 apples, 150g, oranges, 100g kiwi, 150 bananas

Lunch

Meal 1 Chicken soup without pasta Fresh parsley, chicken soup with mustard or
rhubarb, 100g fresh grated carrots

Dinner

Meal 1 200-250 pasta

 Day 5

Meals Preparation

Breakfast

Meal 1 Integral toasted bread with butter 3-4 slices of toasted bread, butter, sugar-
free jam or with added fructose

Snack Almond, peanuts, 1 banana (preferably after training)

Lunch

Meal 1 Pepper moussaka Bake peppers in the oven and peel, minced meat 200-250g

Meal 2 Grilled meat with vegetables or beef with mozzarella and sweet potatoes
(optional), 100g peppers

Dinner

Meal 1 Chicken drumstick without skin Chicken drumstick without skin 200g, meat
salad, 100g, black rice 70-100g

Meal 2 Risotto with mushrooms Any kind of mushrooms (onion stew), integral rice
(mix with mushrooms)
Notes:

- The menu is made for 5 days a week, the sixth and seventh day (it can be
Saturday and Sunday) to combine some of the meals or something of your
choice but in the domain of this type of diet.
- One day a week (it can be Saturday or Sunday or even Friday) add "Cheat
meal" or foods and foods that you would otherwise eat much more often and
which we know is not the best goal or to lose weight (sweet pancakes,
chocolate as a snack) or some kind of simple sugars…)
- On the fourth day of the week, the emphasis is on the snack, ie that meal
should be calorie stronger than the snack on other days. On that day, either
throw out dinner or eat less.
- This plan should not be strict in terms of monitoring, but it is allowed to
combine.
- The proposed schedule can be changed depending on the daily obligations.
• IF YOU LOSE MEAL IDEAS, HERE ARE SOME MORE THAT YOU CAN MEAN. STICK AS
MUCH AS YOU CAN.

Breakfast

1. Bread (Tonus, rye, unleavened oat bread, protein bread * available in better
stocked organic shops, DM - in I LIDL…) - 2 thin slices + HUMUS spread (taste of
choice) + 1 small fresh tomato, rocket or baby spinach * (better due to anemia)

2. Toasted Tonus bread -2 pcs. Or some of the above + skyre or Fit cheese with a
little toasted sesame, 3-4 pieces of turkey breast or beef roast, a couple of green
olives, fresh rocket, a little cherry tomato, carrot,

3. Oatmeal - 4 tablespoons +1 tablespoon buckwheat flakes + a teaspoon of flaxseed

protein +1 teaspoon of raw pumpkin peel + cherries 1 full tablespoon + a teaspoon of
organic cocoa + a pinch of sesame and raw sunflower + cinnamon to taste * mix all
ingredients, pour 200ml Balance of yogurt or yogurt or added yogurt (almond,
oat, soy, can stand overnight) ~ take this breakfast 2.3 times a week, it is
recommended to be vegetable milk.

4. Slice of bread of recommended types, tuna completely drained of oil ½ larger cans
-add lemon juice and onion to taste + a little lettuce seasoned with olive oil and very
little apple cider vinegar or lemon juice + a little cherry pardzza + Tonus or protein
bread 1 * 2 pieces

5. Protein bread + ajvar spread + prosciutto or beef roast 3 - 4 pieces + cup of nettle
tea

6. Toasted bread of recommended types, topped with olive oil and oregano + baby
mozzarella + turkey breast 2, 3 pieces or pechenitsa, glass of tomato juice
Lunch

1. Chicken or turkey fillet ready on Teflon (fist-sized steak)

Grilled mushrooms (1 full soup plate, topped with olive oil and lightly salted with potassium salt)

+ salad of fresh cabbage and grated carrot with olive oil and apple cider vinegar, * moderately salted + a

piece of Tonus bread-30g

2. Chicken fillet - 200 g, boil, season lightly, cut into smaller pieces… mix with a mixture of lettuce

(can be used chicory, ice berg, rocket, chives, oregano, basil as spices) -compulsory dressing of olive oil

and apple cider vinegar / balsamic vinegar to taste, a little raw pumpkin seeds, a pinch of flaxseed) +

toasted Tonus bread or some other of recommended species,

3. Beef stew with onion chopped into cubes + mushrooms 200 g (150 g of beef fillet cut into the smallest

cubes and add mushrooms, simmer until the meat is completely soft, add a teaspoon whose seeds to

thicken the dish, a little potassium or Himalayan salt, pepper, and at the end prepare oregano + beet salad

and grated carrots with a little celery

(best fresh) or red cabbage salad with parsley leaves + boiled millet or quinoa (a cup of boiled Don coffee)
Dinner

Boiled egg whites 2 pieces or 1 boiled egg, fresh paprika (red and green), toasted Tonus 1 piece

Young cheese 50 g + 1 tomato + baby spinach + toasted Tonus 1 slice

Greek yogurt 200 ml + toasted Tonus bread, Hummus spread with a little fresh rocket or ice berg salad,
The breakfast

1. 3 eggs fried in 3g fat, vegetables with it, a glass of yogurt, two biscuits or 2 rusks, a glass of

yogurt, feta cheese 20g,

2. Mackerel fillets - maxi premium, 2 rusks or 2 biscuits, feta cheese 20 g, a glass of yogurt,

3. Protein, banana, 30g almonds

4. 70g of cooked oats with protein and put cherries, frozen fruit on top ...

5. 150g chicken fillet, 2bakes, can be a little ketchup because of the chicken not to be dry

because fried in coke oil (available in dm) or 3g pork homemade fat, salad mix

6. 70g of cornflakes with yogurt and after 20 minutes 30g of protein (milk)

Lunch

1. 250g white meat, 50g rice, salad

2. 250g beef, 100g potatoes, salad

3. Eggs, biscuits, toast, salad

4. 200g white meat, 100g pasta, 30-40g boiled sugar and a little ketchup

5. 200g beef, 100g spaghetti, a little ketchup or tartar

6. Salmon 100g in 4 pieces int. bread, a little sorghum on the bread may not be dry

7. Tortillas (burrito) with chicken or beef and vegetables (without any toppings)

1. banana or some other fruit (simple carbohydrates are important after training)

2. 250g white meat, 50g rice, salad, 20g feta cheese, casa yogurt

3. 250g beef, 100g rice, salad, 20g feta cheese, casa yogurt

4. Eggs, biscuits, toast, salad, yogurt, cheese

5. 200g white meat, 100g macaroni, 30-40g boiled sugar and a little ketchup, 20g feta cheese,

casa yogurt

6. 200g beef, 100g spaghetti, a little ketchup, 20g feta cheese

7. Protein pancakes with protein-pudding made of chocolate (cheat meal)

8. Shake - banana, fruit, water, make the combination that suits you best (one banana does not

hang and two more fruits)

Dinner

1. Salmon 100g-maxi, vegetables, cheese, bread, a glass of yogurt

2. 5boiled eggs, casa yogurt, cheese, piece int. bread

3. Chicken breast 150g, cheese, yogurt, a piece of bread

4. Turkey breast 150g, cheese, yogurt, a piece of bread

5. 200g chicken fillet, two, three biscuits (no more)