Healthy menu for the whole week of 1200 calories
Monday Food healthy 1200 calories
Breakfast: oats quinoa with a cup of low-fat milk, cranberries and raisins.
Food: smoked salmon and salad wrap (pita bread, whole grain mustard, avocado, carrot, tomato and spinach), a teaspoon of chopped dill.
Dinner: fried red snapper with asparagus, mushrooms and bok choy.
Tuesday
Breakfast: Omelette four egg whites with 120 g of smoked salmon and a teaspoon of cottage cheese.
Food: Tuna with pepper endive and tomatoes.
Dinner: Grilled chicken breasts two 150 g. with steamed green vegetables.
Wednesday
Breakfast: oats quinoa with a cup of skim milk, cranberries and raisins.
Food: cucumbers, beets, 125 gram chicken breast and mint salad.
Dinner: shrimp skewers with couscous.
Thursday
Breakfast: a boiled egg with asparagus.
Food: smoked salmon and salad wrap (identical to Monday).
Dinner: beef fillet with cucumber sauce.
Friday
Breakfast: oats quinoa with a cup of skim milk, cranberries and raisins.
Food: beef and salad sandwich.
Dinner: curry with cauliflower and celery.
In addition, each day you should choose and eat a snack, here are some practical suggestions.
Examples of daily snack
A bowl of strawberries.
A small handful of chopped walnuts.
20 fresh grapes.
A small handful of dried raisins.
A freppé blackberry.
2 cups of popcorn without salt or butter.
A small cup of nonfat yogurt.
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