7-dnevni anticelulit jelovnik (7-day anti-cellulite menu)

Prvi dan

Po ustajanju: lmunada (casa mlake vode s sokom od pola limuna)..Zatim kafa ili caj.
Dorucak: ovsena kasa + prstohvat cimeta + 1 kasicica cia semenki.
Uzina: 20g badema (12  do 13 badema).
Rucak: 130g mesa po izboru (pileca prsa) + 40g skuvanog pirinca + 200g kuvanog povrca po izboru + 1 kasika maslinovog ulja.
Uzina: 100g jagoda ili nekog drugog bobicastog voca ili banana.
Vecera: 80g tune + salata od zelenog lisnatog povrca + 1 kasika maslinova ulja.

Drugi dan

Po ustajanju: casa mlake vode s sokom od pola limuna. Zatim kafa ili caj.
Dorucak: 125g ovsenih pahuljica (ne kuvanih, ali ih skuvajte) + 2 kasike obicnog grckog jogurta ili 2 kuvana jaja + integralni tost + 1 kasicica nemasnog sirnog namaza.
Uzina: proteinska plocica.
Rucak: varivo od povrca po izboru.
Uzina: 100g jabuke ili nekog bobicastog voca.
Vecera: 200g kuvane soje ili 125g tofua ili 150g oslica + 250 g kuvanog povrca (brokoli, karfiol, sargarepa) + 1 kasika ulja bundeve.

Treci dan

Po ustajanju: casa mlake vode s sokom od pola limuna. Zatim kafa ili caj.
Dorucak: ovsena kasa + 1 kasicica cia semenki + 100g borovnica ili malina.
Uzina: 20g lesnika.
Rucak: 150g curecih ili pilceih prsa + 300g batata ili krompira pecenog bez masnoce + salata matovilac + 1 kasika maslinovog ulja.
Uzina: 1 grejpfrut.
Vecera: 130g pilecih prsa + 200g kuvanog brokolija + 1 kasika maslinovog ulja.

Cetvrti dan

Po ustajanju: casa mlake vode s sokom od pola limuna. Zatim kafa ili caj.
Dorucak: tost sa avokadom + svapskim sirom i paradajzom ili omlet od 2 jaja + 50g avokada ili kuvana kinoa sa bobicastim vocem.
Uzina: 20g indijskih oraha.
Rucak: 200g fileta lososa ili sardina + 200g blitve s mladim krompirom + 1 kasika maslinovog ulja ili 250g kuvanog pasulja + 30g oraha.
Uzina: 150g obicnog grckog jogurta.
Vecera: 200g posnog sira + 50g jagoda ili borovnica.

Peti dan

Po ustajanju: casa mlake vode s sokom od pola limuna. Zatim kafa ili caj.
Dorucak: frape – 70g avokada + 300ml bademovog mleka + 3 sake spanaca + 1 kasicica cimeta.
Uzina: 20g oraha.
Rucak: 200g fileta tune ili 100g tune iz konzerve (ocedjene od ulja) + mladi krompir kuvan u ljusci + 1 kasika maslinovog ulja.
Uzina: integralni kreker + 1 kasika putera od kikirikija ili putera od drugih orasastih plodova.
Vecera: 130g pilecih prsa + sveze povrce po izboru + 1 kasika maslinovog ulja.

Sesti dan

Po ustajanju: casa mlake vode s sokom od pola limuna. Zatim kafa ili caj.
Dorucak: tost sa avokadom + svapskim sirom i paradajzom ili omlet od 2 jaja + 50g avokada ili kuvana kinoa sa bobicastim vocem.
Uzina: 20g indijskih oraha.
Rucak: 200g fileta lososa ili sardina + 200g blitve s mladim krompirom + 1 kasika maslinovog ulja ili 250g kuvanog pasulja + 30g oraha.
Uzina: 150g obicnog grckog jogurta.
Vecera: 200g posnog sira + 50g jagoda ili borovnica.

Sesdmi dan

Po ustajanju: casa mlake vode s sokom od pola limuna. Zatim kafa ili caj.
Dorucak: ovsena kasa + 1 kasicica cimeta + 100g borovnica ili malina.
Uzina: 20g badema.
Rucak: varivo od povrca po izboru.
Uzina: 1 grejpfrut.
Vecera: 80g tune + salata od zelenog lisnatog povrca + 1 kasika maslinova ulja.

First day

After getting up: a glass of lukewarm water with the juice of half a lemon. Then coffee or tea.
Breakfast: grain oats (cooked) + a pinch of cinnamon + 1 teaspoon of chia seeds.
Snack: 20g almonds (12 to 13 almonds).
Lunch: 130g of meat of your choice (chicken breast) + 40g of cooked rice + 200g of cooked vegetables of your choice + 1 tablespoon of olive oil.
Snack: 100g strawberries or some other berry fruit or banana.
Dinner: 80g tuna + green leafy vegetable salad + 1 tablespoon olive oil.

Second day

After getting up: a glass of lukewarm water with the juice of half a lemon. Then coffee or tea.
Breakfast: 125g oatmeal (uncooked, but cook them) + 2 tablespoons plain Greek yogurt or 2 boiled eggs + integral toast + 1 teaspoon low-fat cheese spread.
Snack: protein bar.
Lunch: vegetable stew of your choice.
Snack: 100g of apples or some berries.
Dinner: 200g cooked soy or 125g tofu or 150g hake + 250 g cooked vegetables (broccoli, cauliflower, carrots) + 1 tablespoon pumpkin oil.

Third day

After getting up: a glass of lukewarm water with the juice of half a lemon. Then coffee or tea.
Breakfast: grain oats (cooked) + 1 teaspoon cia seeds + 100g blueberries or raspberries.
Snack: 20g hazelnuts.
Lunch: 150g of turkey or chicken breast + 300g of sweet potatoes or regular potatoes baked without fat + corn salad + 1 tablespoon of olive oil.
Lunch: 1 grapefruit.
Dinner: 130g chicken breast + 200g cooked broccoli + 1 tablespoon olive oil.

Fourth day

After getting up: a glass of lukewarm water with the juice of half a lemon. Then coffee or tea.
Breakfast: toast with avocado + cottage cheese and tomato or omelet of 2 eggs + 50g avocado or boiled quinoa with berries.
Snack: 20g of cashews.
Lunch: 200g salmon or sardine fillets + 200g swiss chard with baby potatoes + 1 tablespoon olive oil or 250g cooked beans + 30g walnuts.
Snack: 150g of plain Greek yogurt.
Dinner: 200g of lean cheese + 50g of strawberries or blueberries.

Fifth day

After getting up: a glass of lukewarm water with the juice of half a lemon. Then coffee or tea.
Breakfast: frappe – 70g avocado + 300ml almond milk + 3 handfulls of spinach + 1 teaspoon cinnamon.
Snack: 20g walnuts.
Lunch: 200g of tuna fillet or 100g of canned tuna (drained of oil) + baby potatoes cooked in their skins + 1 tablespoon of olive oil.
Snack: integral cracker + 1 tablespoon peanut butter or butter from other nuts.
Dinner: 130g chicken breast + fresh vegetables of your choice + 1 tablespoon olive oil.

Sixth day

After getting up: a glass of lukewarm water with the juice of half a lemon. Then coffee or tea.
Breakfast: toast with avocado + cottage cheese and tomato or omelet of 2 eggs + 50g avocado or boiled quinoa with berries.
Snack: 20g of cashews.
Lunch: 200g salmon or sardine fillets + 200g chard with new potatoes + 1 tablespoon olive oil or 250g cooked beans + 30g walnuts.
Snack: 150g of plain Greek yogurt.
Dinner: 200g of lean cheese + 50g of strawberries or blueberries.

Seventh day

After getting up: a glass of lukewarm water with the juice of half a lemon. Then coffee or tea.
Breakfast: grain oats (cooked) + 1 teaspoon cinnamon + 100g blueberries or raspberries.
Lunch: 20g almonds.
Lunch: vegetable stew of your choice.
Lunch: 1 grapefruit.
Dinner: 80g tuna + green leafy vegetable salad + 1 tablespoon olive oil.

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.