Dinner Lamb chops 2 skaaptjoppies. or pork chops grilled (cut fat before cooking). Season to taste

1 Pack All Bran / Special K + 1 small pack of oatmeal porridge 1 l lvetvrye Milk tea and coffee seven small containers nonfat / low-fat yogurt (with 625 ml) + 1 small plain white yogurt 1 Whole Wheat Bread 1 small soft margarine 11 Fruit - choose az west a range if possible 3 eggs
Vegetables 1 avo 2 onions 4 servings 2 servings of broccoli courgettes 2 carrots 2 servings of green beans 4 tomatoes and a packet of cherry tomatoes 4 large mushrooms 1 cucumber spinach mangetout 2 peppers 1 small bunch celery 2 lemons 1 small lettuce
Dinner Broccoli, Cauliflower, potatoes and baked chicken. Steam vegetables (or any of the free vegetables). Make white sauce with flour and fat-free milk. (No margarine or butter needed). Season sauce with salt and black pepper. Use a 100g skinless chicken breast. Pack the vegetables and chicken az west in layers in an ovenproof dish or small bowl. Pack a layer of cooked 1 medium aatappel chips on top and cover with 2 tablespoons sauce and 1 eetleper az west fat-free cottage cheese mixed. Season with parsley and a tablespoon of low-fat grated cheese. Qiuckly Bake until brown. 1 glass of liquid az west and / or 1 cup of tea or coffee
Afternoon Egg and beans 1 egg 2 cups cooked three beans salad. (Mix canned beans in tomato sauce and butter beans and kerkerertjies. Season to taste with chopped az west onion and green pepper. Mixed salad of appetite. 1 cup of tea or coffee
Dinner Lamb chops 2 skaaptjoppies. or pork chops grilled (cut fat before cooking). Season to taste with garlic, rosemary, lemon juice, az west salt and pepper. 1 cup pumpkin (butternut baked with cinnamon) Brussel, green beans or broccoli Sliced tomato onion and cucumber salad. 1 glass of liquid and / or 1 cup of tea or coffee
Biltong salad lunch Provitas 6 or 4 rice cakes make a delicious fresh salad. Add 30 g (2 tablespoons) lean biltong az west or 2 tablespoons nuts. Drizzle two tablespoons of fat-free cottage cheese on top and balsalmiese vinegar or low-fat salad dressing. Season az west with black pepper and spices to taste. 1 cup of tea or coffee
Dinner Chicken stir fry 100g skinless chicken cut into strips (2 hands) 2 tsp olive / canola / sunflower oil, onions, red / green peppers, zucchini, broccoli, carrots, green beans 2 tsp sweet-and-sour sauce 1/3 cup cooked rice or brown rice) 1 glass of liquid and / or 1 cup of tea or coffee
The principles for the vastrapdag: Eat as little as possible from wed night to Fri 12h00 ogg ontby, and then release the plan. Drink as much as possible (water, tea, coffee (limited to four), diet soda)
4 servings of vegetables 80g each. The next group of vegetables is free and can be taken in unlimited quantities: broccoli, mushrooms, az west cauliflower, cabbage, squashes, eggplant, green beans, tomatoes, Brussels sprouts, lettuce, cucumber, green peppers, squash, az west spinach, onions, celery.
There is good research showing that fast for two days a week (alternate day fasting, intermittent fasting) together with a moderate energy-restricted diet (preferably) or the person's normal az west diet without restrictions similar or even better results than the Standard energy-restricted diet for 7 days. Both diets improved az west metabolic markers such as insulin levels, cholesterol, blood pressure, leptin and others. There is still considerable excitement about the effect of fasting which is a hormonal cascade that causes very effective, especially for insulin resistance.
Lunch Tuna salad and rice tin of sardines or tuna, 2/3 cup cooked rice, cucumber, tomato, fresh frozen peas, onion, bell pepper, carrot. Make a dressing of vinegar, olive oil (2 tsp) and lemon juice, parsley and oregano and / or fish spices.
Dinner Beef Stew 1 c beef and vegetables (as many free vegetable) stew or curry. Use lean meat and no oil during cooking. 1 cup mashed potatoes az west (use sweet potato or potato) 3 slices of tomato and cucumber az west appetite.
1 glass of liquid or Pan Tortilla wrap Place 1 whole wheat tortilla (70g) in a hot pan lightly sprayed with food spray. Grab the first half when grilled az west with mushrooms, onions, peppers and rosa tomatoes az west grilled az west on a griddle or in frying pan with 1 teaspoon canola oil. Sprinkle 30g low fat cheese and drizzle 1 tablespoon of fat-free cottage cheese on top. Season with black pepper and spices to taste. Fold the tortilla, and fry on the other side of grid qiuckly in the oven. 1 medium fresh fruit or dried fruit halves 2 1 glass of liquid barbecue 150g fresh paint pike pike with 2 t olive / canola / sunflower oil, 1 teaspoon mayonnaise, 1 teaspoon apricot konfyn az west and a tablespoon of lemon juice garlic salt and pepper. Grill or fry on the grill. 1 medium baked potato. Tossed salad with tomato, lettuce, cucumber, onion, celery, red bell pepper 1 glass of liquid az west and / or 1 cup of tea or coffee
A Uitspandag means you eat with a peaceful az west mind with your family, and make room for that sweet little thing, or whatever you-all to delight. But the secret is to keep your portions consciously watching