European dietitians recommend starting the day with carbohydrates. In their view, a good breakfast cereals will be consumed in the form of flakes, brewed with boiling water or cold cereal with any milk drinks. Russian nutritionists are more inclined to the use of protein breakfast. Foods recommended for their morning meal, are in particular yoghurt and cheese. This option is particularly interesting for those who restrict carbohydrate intake. People older than 30 years is better to use the eggs only once a week. It is desirable that they were cooked soft-boiled or "in the bag" - so they still have folic acid, a rare but essential in our diet. Building a weekly diet plan 3 cereal breakfast, one egg and cottage cheese and vegetables 2, for example, treat yourself to a potato gratin or carrot cake.
If there is a need to eat lunch at work, keep in mind that taking food with a much more preferable than eating at fast food establishments. It is not necessary to carry the whole office knapsacks home eatables, but one bowl of salad and a small container with a piece of grilled meat or fish, which can be warm - great lunch at "working the afternoon." If the office dress code does not require power in the workplace, buy a bottle of "live" yogurt, kefir or other fermented milk drink - they allow you to easily wait for a full meal. For a 5-day diet for a business lunch is recommended to alternate carrot and cabbage, cucumber, tomato and beet salads, as well as fish, chicken and lean pork, cooked mostly in boiled or baked form.
For home lunch menu for the week diet can be varied. As permitted salads salads of raw vegetables, dressed with extra virgin olive oil. Soup is better to cook for 2 days: vegetable (cabbage soup, borscht), filling (meat or fish), soup (or soup). If the soup is cooked broth - try to choose a main course from the same ingredient. Fish soups matter combined, such as stews, fed to the second. When serving vegetarian soups room for imagination, what to cook as a main dish, wider. Alternate during the week vegetable side dishes and grouts. Remember that the first and combined with meat and fish, while the latter (except rice) is still better to combine with meat.
Dinner is possible to do light - fruit, vegetable, or prepare meals from dairy products. A good option would be cottage cheese casserole with peaches or say cheese souffle with young vegetables. Of course, if, instead of a full dinner you ate only a piece of meat with vegetables, you will want to dine more tightly. But this is not worth it. In extreme cases, Crush evening meal into two parts by drinking at night with low-fat yogurt oatmeal cookies.