Proper nutrition with a sedentary lifestyle. How to eat as an office worker
A diet for sedentary workers can give an amazing result of weight loss of up to 20 kilograms in a month, but for this you will have to try very hard, following all the rules of this technique. Otherwise, you can, on the contrary, achieve weight gain. For a long time, the diet of people with a sedentary lifestyle was known only to a few, since its recommendations could only be obtained in clinics for a lot of money, but today anyone can become familiar with this method of losing weight.
It is also known that the diet for sedentary employees was approved by the Institute of Healthy Eating after careful testing. The contingent of people for whom this diet was created spend their day at their desk, and when they return home in the evening after work, they prefer to lie down and relax. With this lifestyle, the problem of excess weight will not arise only in those people who are not genetically predisposed to obesity. Other people begin to suffer from excess weight, but this technique will help to effectively get rid of this problem.
A diet during sedentary work will not only not harm your health, but will even be beneficial. Using this technique, it will be possible not only to solve the problem of excess weight, but also to thoroughly cleanse the body of harmful substances and significantly rejuvenate your entire body. Using this technique, you can achieve natural skin lifting, but for this it is important not to drink too much water.
Diet technique for sedentary employees
It is very important to cleanse the intestines before starting to follow this technique. This can be done using natural laxatives or using enemas. A sedentary diet can cause constipation, but this problem can also be solved by using laxatives. Following a diet for people with a sedentary lifestyle may also be accompanied by a feeling of thirst, but you should not lean on liquids, as this can be somewhat detrimental to weight loss.
Diet goals for a sedentary lifestyle
The primary goal of the diet for people with a sedentary lifestyle is to improve the absorption of food by the body. Sedentary work very often leads to impaired blood circulation, weak lymph flow, stagnation in the intestines, and breathing becomes shallow. All this becomes the reason for poor absorption of food and, as a result, the appearance of excess weight.
The second task of the diet of people with a sedentary lifestyle is the transition to systematic nutrition from constant unhealthy snacks. Any snacks at work, as a rule, are very high in calories, since little time is devoted to snacking and there is a desire to eat as much as possible. This becomes another reason for the problem of excess weight.
Basic diet rules for sedentary work
The diet of people with a sedentary lifestyle requires compliance with three very important rules:
- You cannot violate the menu and the exact sequence of meals
- During the diet, the diet should not contain jam, sugar and sweets
- It is important to drink at least 1.5 liters of still water daily, but you should also not drink too much liquid.
Preparing for the diet
People with a sedentary lifestyle need to prepare for a diet in the following steps:
Diet menu
The menu for the first three weeks of following the diet looks the same:
First day:
- Breakfast and lunch: a liter of milk, divided into small portions
- Dinner: 100 grams of black bread with a glass of tomato juice
Second day:
- Breakfast: sandwiches made from 100 grams of black bread, 20 grams of butter and a spoon of honey, as well as coffee with a small amount of low-fat milk without sugar.
- Lunch: 100 grams of hard Dutch cheese, 100 grams of boiled meat, chicken or ham, 100 grams of black bread and broth
- Dinner: a couple of boiled eggs
The third day:
- Breakfast: two peaches, orange or apple
- Dinner: salad of two cucumbers and three tomatoes without adding oil, as well as tea with a spoon of honey
Fourth day:
- Breakfast: 100 grams of hard Dutch cheese with unsweetened coffee and milk
- Lunch: 100 grams of boiled chicken, fish or ham, a couple of boiled eggs and 100 grams of black bread
Fifth day:
- Breakfast: sandwiches made from 100 grams of black bread, 20 grams of butter and a teaspoon of honey, as well as unsweetened coffee with milk
- Lunch: 100 grams of boiled chicken, mass or ham, 100 grams of hard Dutch cheese, 100 grams of black bread and broth
- Dinner: a couple of boiled eggs
Sixth day:
- Breakfast: a couple of peaches, oranges or apples
- Lunch: light vegetable soup with a spoon of vegetable oil
- Dinner: salad of two cucumbers and three tomatoes without oil and a glass of tea with a spoon of honey
Seventh day:
- Breakfast: 100 grams of hard Dutch cheese and unsweetened coffee with milk
- Lunch: 100 grams of boiled chicken, fish, meat or ham, 100 grams of black bread and a couple of boiled eggs
- Dinner: a glass of low-fat kefir
The diet of the fourth week consists of a series of fasting days:
- First day: 1.5 kilograms of apples
- Second day: 1.5 kilograms of boiled chicken meat
- Third day: 1.5 kilograms of fresh tomatoes and cucumbers
- Day four: 1 kilogram of boiled meat
- Fifth day: 500 grams of hard Dutch cheese and 2 liters of still mineral water
- Sixth water: a liter of kefir, a couple of boiled eggs and boiled fish
- Day seven: 1 kilogram of hard Dutch cheese with a bottle of high quality red wine
By strictly following all the dietary instructions for people with a sedentary lifestyle, you will definitely achieve a great figure.
How often the fight against excess weight begins with the most drastic measures, such as fasting or extreme diets. But those who lose weight very quickly become disappointed in this approach, since it is very difficult to withstand strict restrictions, and the lost weight still returns to its place. However, not everyone manages to get at least some results - more often than not everything ends in failure, and failure is eaten up with a generous portion of recently banned favorite foods. It's no wonder that losing weight without dieting seems like a pipe dream. But in fact, it may well become a reality!
Most diets don't work precisely because they are too restrictive. They become a real shock for the body, dramatically disrupting its usual mode of operation. The response follows immediately - the metabolism slows down, the digestive system works intermittently, the body experiences a lack of vitamins and the consequences of dehydration.
Often diets limit the range of allowed foods so much that the body is deprived of a whole group of vital substances: fats, proteins or carbohydrates. But they all play a certain role in our body:
- carbohydrates are the main source of energy, without which performance sharply decreases, mood deteriorates, lethargy and apathy appear;
- proteins - necessary for the construction of muscle fibers, as they contain essential amino acids that are not produced by the human body;
- fats are not only our body's energy reserves, they are also necessary for the normal functioning of the brain and nervous system.
As you can see, if any group of nutrients is excluded, the body cannot function normally. And with prolonged sitting on unbalanced diets, metabolism is disrupted and chronic diseases develop.
Homemade weight loss
The use of dubious drugs will only be successful in one case if you take a comprehensive approach to solving the problem: remove the main causes of obesity, adjust your usual diet and increase physical activity (especially with a sedentary lifestyle). As an aid, you can use massage and cosmetic procedures: peeling and wraps.
Elimination of causes
No matter what you do, without eliminating the main reasons why you gained extra pounds, it is impossible to lose weight forever. Most often they become:
- Diseases associated with metabolic disorders: diabetes, pancreatitis, hypothyroidism, etc. In this case, you must first go to the doctor and undergo a course of treatment.
- Sleep problems. With constant lack of sleep, a person’s performance sharply drops, metabolism slows down, immunity and stress resistance decrease.
- Stress. With severe or prolonged stress, hormonal levels change, which can lead to obesity. And many people tend to eat up problems with sweets.
- Fast food and semi-finished products. More and more people today prefer not to waste time on cooking, but to eat ready-made food. But most semi-finished products are stuffed with chemicals and contain a lot of fats and carbohydrates.
- Sedentary lifestyle. This is the real scourge of modern man. The problem can only be solved by consciously increasing physical activity.
Just by paying attention and realizing that you have similar problems, you will take a big step towards a slim figure. And the next thing should be adherence to the principles of healthy eating.
Important Rules
The rules for losing weight without dieting are quite simple. And following them is useful not only for those losing weight. Therefore, if the whole family begins to adhere to them, this will contribute to its health and the creation of pleasant and useful family rituals.
Naturally, it is very important what foods you eat. If you do not give up sugar, large amounts of fat and high-carbohydrate foods, then losing weight without dieting is impossible.
By choosing healthy, wholesome foods: dietary meats and fish, cereals, dark bread, vegetables and unsweetened fruits, you can lose weight steadily even if you only follow the rules listed above.
Physical exercise
Physical activity is especially important for those who have a sedentary job. With a sedentary lifestyle, the calories eaten per day are practically not consumed, which means that even with a moderate diet, weight will gradually increase.
Therefore, it is very important to get up every hour and a half and perform a basic set of physical exercises: bending over, squats, static exercises on the arms and legs.
You can increase your daily calorie consumption without training by giving up the elevator and including a half-hour walk at a fast pace in your daily schedule. A contrast shower and rubbing the body with a hard towel or mitten will be excellent helpers for losing weight.
But it’s still worth finding an interesting type of training for yourself and doing it 2-3 times a week for 40-60 minutes to pump up your whole body and get it in good shape.
Smelov method
Those who still cannot lose weight without dieting at home can take professional help and turn to nutritionists. Now there are more and more specialists developing individual weight loss programs or proprietary systems that allow you to smoothly lose weight without a strong feeling of hunger and stress for the body.
The essence
The effect of the program can be enhanced through hypnosis sessions, during which a person’s subconscious is programmed to behave correctly to promote weight loss.
It is very important that the patient has a great desire to lose weight, and he completely trusts the specialist who will conduct the session. Otherwise, the suggestion may simply not work - it will be blocked by consciousness.
This combination offers weight loss without dieting according to the method of Academician Smelov. After an introductory meeting at which patients are explained how the system works, they are invited to an individual appointment with a nutritionist, where initial measurements are taken and an 8-week nutrition program is drawn up.
During a group hypnosis session, appropriate settings are introduced into the patients' subconscious, the effect of which lasts up to several months. At the same time, there are no strict dietary restrictions, and there is even no need for regular physical activity. But if you start training at least 2 times a week, the final goal will be achieved even faster.
Flaws
It would seem that this technique has only advantages. But that's not true.
- Firstly, not everyone is suggestible and the percentage of people for whom hypnosis does not work is quite large.
- Secondly, only highly qualified specialists, whose services are expensive, have the right to conduct hypnotic sessions.
Therefore, if you are offered participation in a program at a low price, then it is very likely that they are charlatans.
But the main disadvantage is that it is almost impossible to control when the suggestion stopped. And it can disappear after severe stress or simply before the appointed time. Then, unnoticed, the person returns to old habits and gains weight again. With conscious weight loss, when we control our diet, this does not happen.
Summing up
Of course, you shouldn’t completely refuse the help of specialists. From time to time, everyone should contact a nutritionist to discuss and adjust their diet, not just those who are already overweight. But whether to use such a method of influence as hypnosis is up to everyone to decide for themselves.
We are inclined to believe that it is better to cultivate correct eating habits that will not disappear one day, but will remain with you for the rest of your life.
This is also confirmed by the majority of those losing weight - after hypnotic sessions, appetite actually decreases for some time, but it is very difficult to maintain the achieved result. When losing weight using “home” methods, the process is slower, but maintaining the acquired slimness is very easy.
Features of nutrition during sedentary work
When faced with the problem of how to lose weight with a sedentary lifestyle, you should first of all pay attention to controlling the calorie content of the food you eat. It is better to reduce the number of calories not through portion size, but by choosing lower-calorie foods. This way you won’t feel like you’re not eating enough and the number of calories will be under control. For example, sandwiches can be replaced with vegetables or fruits, and instead of sweets, you can eat dried fruits or yogurt.
Diet principles for sedentary work:
- do not skip breakfast (in the morning you need to eat in such a way as to provide the body with energy for the next three hours. Foods should contain slow carbohydrates and fiber, for example, buckwheat, oatmeal in water with vegetables;
- avoid fast foods and fast food establishments (their menu mainly contains high-calorie foods with harmful flavoring additives);
- have dinner no later than three hours before bedtime (the food should be light, for example, boiled lean meat with fresh vegetables);
- There should be healthy snacks between main meals;
- in the morning, 30 minutes before breakfast, drink a glass of water;
- Drink 1.5-2 liters of water during the day;
- You can supplement your fluid intake with unsweetened natural juices, green or herbal tea, and kefir;
- when you are sitting at work, you should not look up to others and eat with company every time;
- do not overuse buns, cookies, chips, crackers, coffee with cream, cappuccino and other high-calorie foods that are so popular at work;
- eat often, but in small portions; the break between meals should not be more than two hours.
A diet for a sedentary lifestyle is not complete without snacks, which should consist of healthy foods. It can be:
- fruits (apples, grapes, peaches, plums, apricots, oranges, pears);
- seasonal berries;
- vegetables (carrots, tomatoes, cucumbers, celery stalks);
- dried fruits;
- yogurt;
- kefir;
- cottage cheese.
Physical activity for sedentary workers
To lose excess weight, a diet for sedentary employees should be combined with physical activity. With a sedentary lifestyle, it is much more difficult to achieve a slim figure. Exercising for at least half an hour a day will significantly speed up the process of losing weight. But often you simply don’t have time to go to the gym regularly while working. If you wish, without being a lazy person, you can always find movement options:
- do morning exercises before work (at least several exercises for different muscle groups);
- give up transport and walk more often (with the exception of a bicycle, rides on which will help you lose weight and give tone and beautiful shape to your muscles);
- replace the elevator with walking along the stairs;
- During your lunch break, try to go outside and walk in the fresh air;
- periodically get up and walk around the office.
There are also special exercises for those who sit at a desk. For example, strain your muscles alternately and hold them in this state for some time. You can even pump up your abs this way. So, when a woman who wanted to lose weight was sitting at her desk, she could tense her abdominal muscles while inhaling and relax them while exhaling. It is also useful to periodically raise your legs straight or bent at the knees.
Sample menu for the day
To lose weight, it is better to plan your menu several days in advance, including planning what you will take with you to work as a snack. This way, it will be easier for you to control your diet so as not to break down and start eating junk food that is at hand.
To lose weight at a sedentary job, you can create the following menu for the day:
- breakfast: omelet, vegetable salad with cucumbers and herbs, a slice of grain bread;
- first snack: apple, handful of nuts;
- lunch: green salad with cheese, baked potatoes;
- second snack: yogurt;
- dinner: stewed vegetables, lean beef.
If before going to bed you feel that you really want to eat, then you can drink a glass of kefir. A sedentary lifestyle greatly complicates the process of losing weight, but does not make it impossible. When creating a menu, take into account the calorie content of foods and make sure that the food is healthy and balanced.
When we lose weight, we are forced to diet and exercise. But sedentary work makes it much more difficult to complete these tasks. In order to lose weight, a worker with a sedentary job does not need to starve himself. The main thing is to learn to eat right, eliminate harmful foods and do not forget about physical activity. The video below will tell you in more detail about how to lose weight while working sedentarily.
Many of us are engaged in intellectual work at work - we sit for hours in offices, at the computer or on papers. As a result of a sedentary lifestyle, features of metabolism and calorie consumption develop that should be taken into account in nutrition.
If you eat based on that calorie content , which is designed to lead a fairly active lifestyle, this will lead to the formation of excess weight and health problems. In addition, food office employees and mental labor workers should differ in composition from the nutrition of people engaged in physical labor.
Office Nutrition Basics
Constantly sitting on a chair means little stress on the muscles, static tension in the spine, poor circulation, stagnation of intestinal contents, and as a result, constipation.
Few people go to the gym after work to train or walk home; many get into a car or public transport, going home to their favorite sofa. As a result of this lifestyle, there appears cellulite , excess weight and health problems.
People engaged in mental work work mainly with their brains and a little with their hands - writing or typing on a computer. At the same time, the active consumers of energy are the brain and internal organs - the lungs and heart; all other organs are not particularly active, as well as the muscles.
The brain “eats” exclusively glucose, but fats and proteins are consumed inactively. Therefore, a low-carbohydrate diet is in no way suitable for a person of mental work, while restricting the intake of fats will only benefit the body.
However, carbohydrates should also be delivered to the brain evenly, without sudden jumps. If you indulge in light carbohydrates - sweets, sugar and cakes - glucose will penetrate into the blood in large portions and rapidly. Her brain won’t process all of it, which means some of it will be stored in reserve.
Another thing is complex carbohydrates: starch from cereals. It releases glucose slowly, allowing you to stay active and maintain strength. So this will be a great breakfast for you. muesli (preferably without additives or with a spoon of honey), nuts, cereals, cereal side dish.
People who work in offices are not hardened enough, because they sit warm, without being exposed to sudden changes in temperature, fluctuations in air masses and precipitation. Therefore, they suffer from decreased immunity. In order for the proteins of the immune system to be renewed and to be sufficient, a supply of dietary protein is necessary - these are the building blocks from which immune proteins are built.
But excess protein will rot in the intestines due to inactivity and weak peristalsis. Therefore, limit your protein intake to a portion of about 100 grams - this is a small cutlet or chicken leg, a piece of fish. In this case, it is preferable to choose fish, lean meat or dairy dishes. Plant proteins are difficult to digest.
Choose vegetable fats, in combination with plant products. A vegetable salad dressed with a spoonful of olive or other oil is a great snack. In the morning, when you need to create an energy reserve for the day, you can eat a little high-quality butter. But it’s better not to eat spreads and various low-quality pseudo-oils in plastic trays at all.
Prohibited Products
There is a group of products that office workers should forget if they want to show off a great figure. These are high calorie pizzas, fast food , chips, crackers and other similar products.
This food does not have a single significant advantage, except for its rich taste due to enhancers and flavorings. There are a lot of fats, including hidden ones, light carbohydrates and very few vitamins and minerals. In addition, dry food is poorly digestible and causes constipation, especially in conditions of low mobility.
It is also worth giving up regular tea parties with cakes, cookies or sweets, and drinking tea or coffee without Sahara or by minimizing it. Two spoons of sugar in tea provide as much energy as a bowl of soup.
Delicate problems of office workers
One of the problems of workers who sit a lot and move little is constipation . They largely depend on food and its composition, but constantly sitting in place also makes its contribution.
Therefore, your food should have enough dietary fiber, which comes from whole grains - buckwheat, oatmeal, wheat and fiber from fruits and vegetables. Therefore, all office snacks should not consist of buns, but of vegetables, fruits, or combinations thereof. Bring apples, cucumbers, plums, and tomatoes to work. If you want a snack, eat them.
Diet rules for a sedentary lifestyle
In addition, constipation is caused by a lack of fluid, so you need to drink a lot of water. And it is water, not coffee or tea. The tannin in tea strengthens the stool, and caffeine removes water from the body, increasing constipation. If you don't like water, you can replace it with juices with pulp, but without sugar. It is advisable to dilute these juices halfway with water or mineral water.
What to cook at home?
Another problem with sedentary work, especially under heavy workload, is the lack of proper lunches at work. As a result, at home we have a blast throughout the day, eating to our hearts’ content.
Try to give up this vicious practice, set aside time for yourself at work - at least half an hour, reducing smoke breaks or tea breaks - and have a larger lunch. On the way home, eat a fruit or vegetable, drink unsweetened yogurt without additives . In a word, curb your appetite so that during dinner you don’t eat too much due to a brutal appetite.
Try to make dinner light, protein or fruit and vegetable, without fatty or high-carbohydrate dishes. And for this type of work, the system of eliminating late dinners and eating at night is very relevant. If you really want to eat, drink herbal tea, kefir or eat fruit.
Of course, working in an office can ruin not only your nerves, but also your figure if you are not careful about your diet. But if you think about your breakfast and lunch at work in advance, take a light salad or snack with you, you can find a place for healthy and proper nutrition .
If your office has a canteen, you can always find dishes there that are low in calories and at the same time satisfying. Be sure to eat hot food, especially soups, as well as vegetable dishes.
What do you eat during your lunch break?
Alena PARETSKAYA
In our age of progressive technology, we spend more and more time at the computer. But, alas, the downside of progress is a sedentary lifestyle. How often, when we come home from work, we whip up dinner and again sit down in front of the monitor or TV. There are people who, tired of sedentary work, rush to ski or bike, or run to the gym, but these are a clear minority.
Leading a sedentary lifestyle, we provoke many problems with health and metabolism, including. It is not surprising that office workers gradually begin to gain extra pounds. However, even for such cases, there are special diets and tips that will help, if not achieve ideal shape, then at least support your body.
Eating meals on a schedule. Even if you sit in the office all day, that doesn't mean you have to snack on candy bars or bags of chips. Divide your working time so that you have a snack every two to three hours, and take food from home in advance for the resulting number of “snacks”. Train yourself not to reach for unhealthy sweets and other things every time you want. The body must get used to receiving food strictly on schedule. And, please note, it must be healthy food!
Avoiding foods that contribute to the development of cellulite. A sedentary lifestyle provokes the appearance of such an unpleasant scourge as cellulite, because sitting for many hours interferes with normal blood circulation. Since we cannot afford to run around the office, we will have to save ourselves in another way by removing from the diet (or minimizing) foods that contribute to the appearance of cellulite. The list of such products is as follows:
Sweets
- smoked meats
- marinades
- bird with skin
- grilled meat
- bakery
- fat sour cream
- artificial additives, flavors and taste enhancers
- carbonated sweet drinks
- coffee
- alcohol
- bananas (unfortunately, such a convenient fruit for snacking also contributes to the appearance of cellulite, so you should not abuse it)
Small portion of food. Look at the portion that you are usually used to eating and feel free to divide it into two halves. Now you have food for two meals instead of one. Don’t give up food completely; ultimately, this will harm your gastrointestinal tract and well-being, and will also increase the risk that you will snap and buy, for example, a bag of sweets in the middle of the work day.
Water. Before each snack, half an hour before meals, drink water or green tea. This helps thin the blood and stimulates fat burning. However, don’t get carried away too much: the daily norm is 8 glasses of liquid.
Proper eating. Yes, you are very busy and you have absolutely no time for anything, but your own health is the most important thing, isn’t it? This means that while eating, focus on it. Make yourself comfortable, turn off the computer, put the papers aside. Don't chat with colleagues. Time to eat is time to take care of your body. Let him rest and focus on absorbing nutrients.
Healthy foods in the diet. So, products that can replace buns, chocolates, etc., in the morning and during the working day are the following:
Green tea or tea with ginger (not only promotes weight loss, but also reduces the risk of cellulite, cleanses the body and improves skin tone);
- honey instead of sugar (no less sweet, but a much healthier product);
- oatmeal, yogurt or fruit;
- crumbly porridge (millet, pearl barley, buckwheat);
- vegetables;
- seaweed;
- fermented milk products (ryazhenka, kefir, cottage cheese, yogurt, etc.);
- dried fruits and nuts.
Movement. Try to move a little more than you are used to, despite fatigue and laziness, for example:
Sitting on a stool instead of a comfortable computer chair. You will have to watch your posture without the help of a backrest, this will help you burn more calories.
- Walk up the stairs instead of taking the elevator.
- Run to the next office instead of calling there.
- Dance while sitting: fiery samba in headphones will make you involuntarily move without getting up from your seat, and this is also exercise.
- Walk a couple of stops instead of taking public transport.
- Play tag with your child at home or on the street.
- On weekends, do not lie on the couch, but take various kinds of walks.
- Laugh (laughter burns calories, up to 40 kcal in 10-15 minutes).
So, let's summarize. What do you need to lose weight without leaving your workplace? Eat right and on time, don’t eat unhealthy foods, drink plenty of fluids and don’t be lazy.
However, for a sedentary lifestyle, there are also special diets, the advantage of which is that, although the volume of consumed products is small, the products themselves are very diverse. Here is an example of one of the diets:
The duration of the diet is two weeks.
Daily dose -1100 kcal
Weight loss per week - up to 4-6 kg.
Diet menu. In each case you must choose. All salads are seasoned with vegetable oil or lemon juice. If the composition of the salad is not indicated, it means vegetable salad.
Breakfast options
Apple, 100 grams of milk oatmeal or buckwheat porridge;
- 10 any berries, two sandwiches with cheese;
- two tomatoes baked with cottage cheese, bread;
- 80 grams of curd pudding with raisins and apples;
- 100 ml apple or orange juice, soft-boiled egg, sandwich with cottage cheese;
- sandwich with cheese;
- cereal with milk (30 grams);
- baked tomatoes, bran bread toast, homemade cheese (tablespoon);
- banana sandwich: two slices of bread, a banana, a teaspoon of honey, a tablespoon of yogurt or natural cheese.
Lunch options
Sandwich (chicken, cucumber and greens), 200 grams of salad, pear;
- sandwich (tuna, green onion and tomato), 150 grams of salad;
- 35 grams of pizza with cheese, salad, tangerine;
- 100 grams of salad (peas and ham), orange;
- 100 grams of salad (sweet peppers, tomatoes, cheese and ham), bread with cheese;
- 200 grams of salad (cucumbers, fresh cabbage, herbs and tomatoes), a ham sandwich;
- a large portion of salad, 200 grams of jacket potatoes, 125 grams of boiled beans or cheese, a glass of dietary yogurt.
Dessert options
200 ml kefir;
- 40 grams of lemon pie;
- 4 baked apples;
- 5 strawberries;
- 3 apples stuffed with currants and honey;
- peach (nectarine) slices, soft cheese.
Dinner options
150 grams of boiled tongue, 100 grams of salad, cauliflower, tomatoes;
- 150 grams of chicken breast with champignons, fresh vegetables;
- 200 grams of salad, 150 grams of vegetables baked with ham;
- 300 grams of salad, 70 grams of chicken breast, 75 grams of durum wheat pasta;
- 60 grams of boiled chicken with broth, 75 grams of pasta with tomato sauce, 100 ml of natural yogurt;
- two zucchini stuffed with rice, carrots and cottage cheese, 100 grams of salad;
- 90 grams of mashed potatoes, 100 grams of salad, 100 grams of boiled fish.
We wish you health and excellent well-being!
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