European's European's dietdiet

MondayMonday

Breakfast:Breakfast:

►3 sandwiches with wholemeal bread3 sandwiches with wholemeal bread

withwith egg paste: 1egg paste: 1

hard-boiled egg with one tablespoonhard-boiled egg with one tablespoon ofof

canned tuna, 1 tablespoon canned tuna, 1 tablespoon of of yogyoghhurturt and 1and 1 teaspoonteaspoon of of mayonnaisemayonnaise,, a ca cupup aa kefir mixed with ½ banana kefir mixed with ½ banana

Lunch:Lunch:

►PearPear►box box of of multivegetable juice multivegetable juice

(500ml)(500ml)

Dinner:Dinner:► celery soup with noodlescelery soup with noodles► 3 potatoes without roux3 potatoes without roux

► panga fillet baked in foil (panga fillet baked in foil (sprinklesprinkle panga panga fillet with a fillet with a tablespoon tablespoon of of lemon juice, lemon juice, addadd pinch of salt and pinch of salt and

pepperpepper)) pour a teaspoon of olive oil and set aside for 15 pour a teaspoon of olive oil and set aside for 15

minutesminutes.. Prepared fish wrap in aluminum foil and bakePrepared fish wrap in aluminum foil and bake for for

20 minutes at 200 º C.)20 minutes at 200 º C.) A A salad: salad:

5 leaves of lettuce5 leaves of lettuce, , aa tomato tomato, ,

andand 1 tablespoon 1 tablespoon of of olive oilolive oil

Tea:Tea:

►cottage cheesecottage cheese

Supper:Supper:

► Steamed rice with apples and cinnamon: ½Steamed rice with apples and cinnamon: ½bag of ricebag of ricewild with 1 teaspoon soft margarine applewild with 1 teaspoon soft margarine apple(grated(gratedon the grater) pinch of cinnamon small cup on the grater) pinch of cinnamon small cup

ofofyogurtyogurtfruit (150g). Cup of weak tea withoutfruit (150g). Cup of weak tea withoutsugarsugar

TuesdayTuesday::

Breakfast:Breakfast:

►3 whole-grain rye bread sandwich 3 whole-grain rye bread sandwich with three thin slices of cheesewith three thin slices of cheese

►cup cup of of buttermilkbuttermilk►4 biscuits4 biscuits

Lunch:Lunch:

►Natural Natural yogyoghhurt urt (150g) (150g) withwith muesli muesli

with dried fruits (not with dried fruits (not sweetened) - 3 sweetened) - 3

tablespoonstablespoons

Dinner:Dinner:►Beef stew: chopBeef stew: chop beef fillet beef fillet into strip into stripees s

and fry for 5 minutes on a teaspoon of and fry for 5 minutes on a teaspoon of rapeseed oil. Add 1 / 3 of frozen rapeseed oil. Add 1 / 3 of frozen vegetables and simmer mixture for 2-3 vegetables and simmer mixture for 2-3 minutes. Pour a glass of water minutes. Pour a glass of water dissolved in 1 tablespoon of tomato dissolved in 1 tablespoon of tomato paste, season with salt, pepper and paste, season with salt, pepper and basil and cook for 10 minutes.basil and cook for 10 minutes.

► Prepare a salad: mix iPrepare a salad: mix iceberg lettuce ceberg lettuce with 1 tablespoon with 1 tablespoon of choppedof chopped dill sauce dill sauce and and with a spoon with a spoon of of vinaigrettevinaigrette..

Tea:Tea:►nectarinenectarine

Supper:Supper:► omelet with spinach: omelet with spinach: mix tmix thawed hawed

sspinachpinach stew stew ((150g150g)) with with rapeseed oirapeseed oil, l, crumbled cottage cheese (50g),crumbled cottage cheese (50g), and and

season season it it with salt and pepperwith salt and pepper..►Break two eggs, add 2 tablespoons of Break two eggs, add 2 tablespoons of

milk and a pinch of salt, mix well. milk and a pinch of salt, mix well. Spoon on hot oil, fry the omelet. Spoon on hot oil, fry the omelet. Spread the spinach Spread the spinach overover the the fried fried

omeletomelet half half, then cover the second , then cover the second half. Garnish with chopped parsley.half. Garnish with chopped parsley.► a small bottle of tomato juicea small bottle of tomato juice

Wednesday:Wednesday:

Breakfast:Breakfast:

►2 slices of wholemeal bread thinly 2 slices of wholemeal bread thinly butteredbuttered

►2-4 full tablespoons 2-4 full tablespoons of of vegetable vegetable salad (carrot, parsley, celery, salad (carrot, parsley, celery, peas, apple, pickled cucumber) peas, apple, pickled cucumber) served with plain yogserved with plain yoghhurt mixed urt mixed with mayonnaisewith mayonnaise

Lunch:Lunch:►fruit yoghurt (small cup - 150g) fruit yoghurt (small cup - 150g) with 2 tablespoons of cornflakeswith 2 tablespoons of cornflakes

►OrangeOrange

Dinner:Dinner:► barley soup platebarley soup plate

► 6 Cheese dumpling without roux (160g)6 Cheese dumpling without roux (160g)► salad with beetroot and applesalad with beetroot and apple►One-day carrot juice (250ml)One-day carrot juice (250ml)

Tea:Tea:►custard cupcustard cup

Supper:Supper:

► salad with croutons and chicken: salad with croutons and chicken: wash lwash lettuce ettuce (8 leaves),(8 leaves), then then tear tear it it into smaller pieces. into smaller pieces.

AddAdd::► tomato, peeled and cut into tomato, peeled and cut into cubes cubes ► cchicken hicken filletfillet (about 100g) (about 100g) ccooked in salted ooked in salted

water and cut into cubes, water and cut into cubes, ► 5 large dark olives 5 large dark olives

TToast with 2 slices of oast with 2 slices of dark dark breadbread.. Total drizzle Total drizzle vinaigrette (1 teaspoon of olive oil, ½ teaspoon vinaigrette (1 teaspoon of olive oil, ½ teaspoon mustard, ½ teaspoon of vinegar, a pinch of salt mustard, ½ teaspoon of vinegar, a pinch of salt and sugar mix to a homogenous mass.)and sugar mix to a homogenous mass.)

► cup of green tea without sugar.cup of green tea without sugar.

TThursday:hursday:

Breakfast:Breakfast:

►Natural yoghurt with muesli with Natural yoghurt with muesli with raisins and tangerines particlesraisins and tangerines particles

►grapesgrapes

Lunch:Lunch:►Slice Slice of of sunflower sunflower bread with bread with butter, iceberg lettuce leafbutter, iceberg lettuce leaf,, and and

a thin slice of tenderloina thin slice of tenderloin►A cup of A cup of Tea with lemonTea with lemon

Dinner:Dinner:►Cucumber soup with riceCucumber soup with rice

►Pancakes with cheese, served Pancakes with cheese, served with chocolate sauce (to do it, with chocolate sauce (to do it,

reheat reheat chocolate bar chocolate bar in a in a saucepan with a bit of chocolate saucepan with a bit of chocolate

milk)milk)►CCherry compote herry compote (iced(iced))

Tea:Tea:►Creamy custard mousse with Creamy custard mousse with

berries, apples and grapesberries, apples and grapes

Supper:Supper:

►Cooked frozen broccoli topped Cooked frozen broccoli topped with browned butter and with browned butter and

breadcrumbsbreadcrumbs►Apple-peach juice.Apple-peach juice.

Friday:Friday:

Breakfast:Breakfast:

►Muesli with fruit and milk.Muesli with fruit and milk.►A cup of A cup of Tea with lemon.Tea with lemon.

Lunch:Lunch:►Kefir.Kefir.►Apple.Apple.

Dinner:Dinner:

►Mushroom soup.Mushroom soup.►Potatoes, pork chops, beet salad.Potatoes, pork chops, beet salad.

►Compote.Compote.

Tea:Tea:►Apple pie. (2 Apple pie. (2 slicesslices))

Supper:Supper:►3 wholemeal bread 3 wholemeal bread

sandwichsandwicheses with lettuce, with lettuce, cheese, tomatocheese, tomato and and cucumber.cucumber.

►Carrot juice.Carrot juice.

Saturday:Saturday:

Breakfast:Breakfast:►Bread roll and butter, Bread roll and butter, a slice of a slice of

ham, with cheese and cucumber.ham, with cheese and cucumber.►A A CupCup of of cocoa. cocoa.

Lunch:Lunch:►Strawberry.Strawberry.►Tomato juice.Tomato juice.

Dinner:Dinner:►Dumplings with cheese, Dumplings with cheese,

chicken, salad (lettuce, chicken, salad (lettuce, tomato, cucumber)tomato, cucumber)

Tea:Tea:►Cherries.Cherries.

►Orange juice.Orange juice.

Supper:Supper:►Bread, cottage cheese and Bread, cottage cheese and

radish.radish.►A cup of Tea with lemon.A cup of Tea with lemon.

Sunday:Sunday:

Breakfast:Breakfast:

►Toast with jam.Toast with jam.►Orange juice.Orange juice.

Lunch:Lunch:►Grapes.Grapes.

Dinner:Dinner:►Chicken soup with noodles.Chicken soup with noodles.►Pancakes (with cottage Pancakes (with cottage

cheese or jam)cheese or jam)

Tea:Tea:►Greek salad.Greek salad.

Supper:Supper:►Omelet with spinach.Omelet with spinach.

►Fruit tea.Fruit tea.

Thank you for watching Thank you for watching our presentation.our presentation.