Anti-cellulite menu 7 days (Anticelulit jelovnik 7 Dana)

A shorter version of this 7-day plan can be found in the article 7-day anti-cellulite menu, if you want to plan your meals and days yourself.

DAY 1

After getting up: lukewarm water with the juice of half a lemon.

1 cup of water with the juice of half a lemon.

Breakfast: Oat flakes porridge with cinnamon, chia seeds and berries.

Ingredients: 50 g of oat flakes (rolled oats), 200 ml of milk (with less milk fat) or water, 1 teaspoon of chia seeds (5 g), 100 g of berries (strawberries, raspberries, blueberries or blackberries), a pinch of cinnamon.

Preparation:

1. Prepare the chia seeds (see general tips).

2. In the morning, you add that swollen chia seeds to ready-made hot or cold oat flakes porridge.

3. Cook oat flakes in milk or water, add cinnamon and chia seeds, and add berries at the end.

Then: Coffee or tea without sugar.

Snack 1: Wholemeal bread with hummus and vegetables.

Ingredients: 40 g of wholemeal bread (integral bread), 50 g of hummus, 100 g of fresh vegetables (carrot, pepper or celery sticks).

Lunch: Chicken fillets with rice and broccoli.

Ingredients: 130 g of chicken fillets, 40 g of cooked brown rice, 200 g of broccoli, 1 tablespoon of olive oil.

Preparation:

1. Prepare the chicken fillets (see general tips).

2. Cook brown rice.

3. Cook broccoli in water. Drizzle with olive oil.

Snack 2: Apple with almonds.

1 apple + 10–15 almonds.

Dinner: Beef with green salad

Ingredients: 120 g of lean beef (see general tips), 200 g of green salad (lettuce, rocket, cucumber), 10 ml of olive oil.

Preparation:

1. Prepare the beef.

2. Peel and chop the cucumber, chop the lettuce and mix with the rocket. Drizzle with olive oil if you are cooking beef. If cooking in the oven, leave the olive oil for the beef.

DAY 2

After getting up: lukewarm water with the juice of half a lemon.

1 cup of water with the juice of half a lemon.

Breakfast: Omelette with vegetables.

Ingredients: 2 eggs, 100–150 g of vegetables (pepper, spinach, mushrooms, zucchini), 100 g of fresh salad of your choice (see general tips).

Then: Coffee or tea without sugar.

Snack 1: Baked chickpeas in the oven.

Ingredients: 100 g of cooked chickpeas (baked in the oven).

Lunch: Turkey fillets with rice and vegetables.

Ingredients: 130 g of turkey breasts (fillets), 40 g of cooked brown rice, 200 g of cooked green beans with carrots and broccoli, 1 tablespoon of olive oil.

Preparation:

1. Prepare the turkey (see general tips).

2. Cook brown rice.

3. Boil vegetables in water. Drizzle with olive oil.

Snack 2: Strawberries with hazelnuts.

100 g of strawberries + 20 g of hazelnuts.

Dinner: Tofu with vegetables.

Ingredients: 150 g firm tofu, 200 g cooked vegetables (broccoli, cauliflower, zucchini), 100 g fresh lettuce, 10 ml olive oil.

Spices: garlic powder, lemon juice, parsley leaves, pepper, pinch of salt.

Preparation:

1. How to prepare firm tofu? (see general tips).

2. You cook vegetables in water. Drizzle with olive oil and spices.

3. Serve with a fresh green salad topped with a little lemon juice.

DAY 3

After getting up: lukewarm water with the juice of half a lemon.

1 cup of water with the juice of half a lemon.

Breakfast: Greek yogurt with berries.

Ingredients: 200 g of Greek yogurt (without sugar and additives), 100 g of blueberries, raspberries or strawberries, 1 tablespoon of chia seeds, a pinch of cinnamon.

Preparation:

1. Prepare the chia seeds (see general tips).

2. In the morning, you add swollen chia seeds to Greek yogurt.

3. Add cinnamon and berries at the end.

Then: Coffee or tea without sugar.

Snack 1: Wholemeal bread with white cheese and salad.

Ingredients:

1 slice of integral bread (40–50 g), 50 g of young low-fat queso fresco cheese, a few leaves of lettuce.

Preparation:

1. Spread queso fresco cheese low-fat evenly on a slice of wholemeal bread.

2. Add a few washed lettuce leaves.

Lunch: Fish with potatoes and zucchini.

Ingredients: 130 g of fish (hake, trout, sea bass or other lean fish) or canned sardines or mackerel (drained from oil), 150 g of cooked or baked potatoes, 200 g of zucchini, 10 ml of olive oil.

Seasonings: lemon juice, parsley leaf, garlic powder, pinch of salt.

Preparation:

1. Prepare the fish with 5 ml of olive oil, if baking in the oven; if you cook you can leave it out. Methods of preparation (see general tips).

2. Cook or bake potatoes and zucchini. Pour over 5 ml of olive oil before serving. If you did not add olive oil to the fish, add 10 ml to the potatoes and zucchini.

Snack 2: Raspberries with walnuts.

100 g raspberries + 20 g walnuts

Dinner: Chicken with cabbage salad.

Ingredients: 120 g of chicken fillets, 200 g of cabbage, carrot and celery salad, 10 ml of olive oil.

Preparation:

1. Prepare the chicken fillets with olive oil. Ways of preparation see general tips.

2. Prepare the cabbage salad (see additional links for preparing dishes).

DAY 4

After getting up: lukewarm water with the juice of half a lemon.

1 cup of water with the juice of half a lemon.

Breakfast: Integral toast with avocado.

Ingredients: 1 slice of wholemeal bread - integral bread (40–50 g), 50 g of avocado, a little lemon juice, rocket and tomatoes.

Preparation:

1. Spread the sliced ​​avocado evenly on a slice of wholemeal bread. Sprinkle with a few drops of lemon juice.

2. Add tomato rings and arugula.

Then: Coffee or tea without sugar.

Snack 1: Tortilla with hummus.

Ingredients: 1 small integral tortilla (40 g), 50 g of hummus, lettuce.

Preparation:

1. Spread the hummus evenly on the integral tortilla.

2. Add a few leaves of lettuce. Roll up.

Lunch: Beef with buckwheat and cauliflower.

Ingredients: 130 g of lean beef, 40 g of cooked buckwheat, 200 g of cauliflower, 10 ml of olive oil.

Spices: parsley leaf, garlic powder, pepper, pinch of salt.

Preparation:

1. Prepare the beef (see general tips).

2. Prepare the cauliflower (see general tips).

Snack 2: Blackberries with pistachios.

100 g of blackberries + 20 pistachios.

Dinner: Queso fresco cheese with vegetables.

Ingredients: 150 g of queso fresco cheese low-fat, 200 g of fresh vegetables (tomato, cucumber, carrot, lettuce), 10 ml of olive oil.

Preparation:

1. Peel and cut fresh vegetables.

2. Serve with queso fresco cheese.

DAY 5

After getting up: lukewarm water with the juice of half a lemon.

1 cup of water with the juice of half a lemon.

Breakfast: Rye porridge with fruits and chia seeds.

Ingredients: 50 g of rye flakes, 200 ml of milk (low-fat) or yogurt (without sugar and additives), 1 teaspoon of chia seeds, a pinch of cinnamon, 100 g of berries (strawberries, raspberries, blackberries or blueberries).

Preparation:

1. Prepare the chia seeds (see general tips).

2. Cook the rye flakes in water if you use yogurt or in milk.

2. Add the swollen chia seeds.

3. Add cinnamon and berries.

4. If using yogurt, add the swollen chia seeds to the yogurt first. Stir. Then, add cinnamon and berries.

Then: Coffee or tea without sugar

Snack 1: Avocado with wholemeal bread.

Ingredients: 50 g of avocado, 40 g of wholemeal bread.

Seasonings: a few drops of lemon juice, a pinch of pepper, a pinch of garlic powder and a leaf of fresh parsley (finely chopped).

Lunch: Chicken meat with bulgur and veggies 

Ingredients: 130 g of chicken fillets, 40 g of cooked bulgur, 200 g of cooked vegetables (100 g of carrots + 100 g of peas), 10 ml of olive oil.

Spices: parsley leaf, garlic powder, pinch of salt, pepper.

Preparation:

1. Prepare the chicken fillets (see general tips).

2. Cook vegetables (see additional links for preparing dishes).

Snack 2: Blueberries with cashews.

100 g blueberries + 20 g cashews.

Dinner: Turkey with spinach.

Ingredients: 120 g of turkey fillets, 200 g of spinach with garlic and parsley leaves, 10 ml of olive oil (5 ml for turkey, 5 ml for spinach).

Spices: pepper, pinch of salt, lemon juice.

Preparation:

1. Prepare the turkey (see general tips).

2. Prepare spinach with garlic (see additional links for preparing the dish).

DAY 6

After getting up: lukewarm water with the juice of half a lemon.

1 cup of water with the juice of half a lemon.

Breakfast: Omelet with vegetables in the oven.

Ingredients: 2 eggs, 100 g of vegetables (spinach, mushrooms and broccoli), 10 ml of olive oil.

Preparation:

1. Prepare an omelette with vegetables (see additional links for preparing dishes).

Then: Coffee or tea without sugar.

Snack 1: Fresh vegetables with almonds.

Ingredients: 30 g of almonds (or walnuts), 100 g of cucumber or carrot (or a mix).

Preparation:

1. Peel the vegetables, chop and serve with almonds or walnuts.

Lunch: Beef with potatoes, eggplant and zucchini.

Ingredients: 120 g of beef (lean), 100–150 g of cooked potatoes, 200 g of roasted zucchini and eggplant, 10 ml of olive oil.

1. Prepare the beef. Ways of preparation see general tips.

2. Prepare the vegetables (see additional links for preparing dishes).

Snack 2: Currants with almonds.

100 g of currants (or raspberries), 20 g of almonds. 

Dinner: Turkey meat with mixed salad.

Ingredients: 130 g of turkey fillets, 200 g of mixed salad (arugula, lettuce, tomato, carrot and cucumber), 10 ml of olive oil.

Spices: lemon juice, parsley leaf, pepper, pinch of salt.

1. Prepare the turkey meat. Ways of preparation see general tips.

2. Peel the vegetables, cut them and cover them with 5 ml of olive oil.

DAY 7

After getting up: lukewarm water with the juice of half a lemon.

1 cup of water with the juice of half a lemon.

Breakfast: Chia pudding with fruits.

Ingredients: 2 tablespoons of chia seeds (about 25 g), 200 ml of milk, 50-100 g of berries.

Preparation:

1. The basic preparation of chia seeds is in general tips.

2. For the full recipe, see the additional links for preparing the dishes.

Then: Coffee or tea without sugar.

Snack 1: Hummus with fresh vegetables.

Ingredients: 30 g of hummus, 150 g of fresh vegetables (carrot, cucumber, stick of celery).

Preparation:

1. Prepare the hummus (see additional links for preparing the dishes).

2. Peel and cut the vegetables.

Lunch: Chicken minced meat with vegetables and salad

Ingredients: 120 g of minced chicken meat, 150 g of roasted vegetables (75 g of peppers and 75 g of mushrooms), 100 g of cabbage and cucumber salad, 10 ml of olive oil.

Preparation:

1. Except for the salad, everything is baked in the oven. See the preparation of the recipe in the section - additional links for preparing the dishes.

Snack 2: Currants with walnuts.

100 g of currants (or strawberries) + 20 g of walnuts.

Dinner: Lenten cheese with cooked vegetables.

Ingredients: 150 g of cottage cheese (farmer cheese) or curd cheese (quark), 1 spoon of ground flaxseeds, 200 g of cooked vegetables (broccoli, zucchini, cauliflower), fresh lettuce, 10 ml of olive oil.

Preparation:

1. Cook vegetables in water. Drizzle with olive oil.

2. Serve with cheese and lettuce.

 General tips: 

Ways of preparing meat

1. You can cook, grill or bake chicken fillets, turkey fillets and lean beef (beef tenderloin, rump steak, beef round, fricando).

1b. Use olive oil to cook meat in the oven. If meat is cooked, cook it in water, and add olive oil to vegetables or salad.

For more energy or an active person

2. For a healthy person who needs more energy, bread can be added to dinners that do not have a source of complex carbohydrates (pasta, rice, potatoes, bulgur, buckwheat or other grains as a source of carbohydrates).

Options:

• 40-50 g wholemeal bread (1-2 slices, depending on need).
• 60–80 g if the person has higher energy needs or is physically active.

Second snack suggestion

3. For snacks 2, you can eat only fresh berries of your choice or a combination of berries and nuts.

Fresh salad options

4. For day 2, for breakfast, a fresh salad of your choice.

• Lettuce + cucumber, or
• Arugula + tomatoes, or
• Cabbage salad.

Prepare the tofu

5. Preparation for tofu: grilled or baked in the oven.

Preparation of chia seeds

6. In the evening, mix the chia seeds with a little liquid (e.g. milk, Greek yogurt or water) depending on the recipe. In the morning, you add it to the porridge or yogurt, depending on the recipe.

Ways of preparing fresh fish

7. Fresh fish can be prepared by grilling, cooking or baking in the oven.

How to prepare cauliflower

8. Cauliflower is prepared by cooking or baking in the oven.

 Additional links for preparing dishes 

1. Cooked chicken
2. Cooked turkey
3. How to prepare firm tofu?
4. How long do you bake vegetables in the oven?
5. How to clean and prepare cauliflower?
6. How to prepare broccoli?
7. How to clean pepper?
8. How to clean an avocado?
9. How to cook chickpeas?
10. Cooked oat flakes
11. How to cook potatoes in skins?
12. How to cook beef round?
13. Hake from the oven
14. How long to cook fresh vegetables on the stovetop?
15. Baked potatoes and zucchini in the oven
16. 3 Anti-cellulite cabbage and cucumber salads
17. Anti-cellulite cabbage, carrot and celery salad
18. Baked chickpeas with spices 
19. Spinach with garlic
20. Omelette with spinach, mushrooms and broccoli
21. Baked potatoes, zucchini and eggplant from the oven
22. Hummus
23. Minced chicken with roasted vegetables
24. Chia pudding with berries

Kraci oblik ovog plana od 7 dana ima u clanku 7-dnevni anticelulit jelovnik, Ako želite sami da planirate obroke i dane.

DAN 1

Po ustajanju: Mlaka voda sa sokom od pola limuna.

1 casa vode sa sokom od pola limuna.

Doručak: Ovsena kaša sa cimetom, čia semenkama i bobičastim voćem.

Sastojci: 50 g ovsenih pahuljica, 200 ml mleka (sa manje mlecnih masti) ili vode, 1 kašičica čia semenki (5 g), 100 g bobičastog voća (jagode, maline, borovnice ili kupine), prstohvat cimeta.

Priprema: 

1. Pripremiti cia semenke (vidi opsti saveti).

2. Ujutru dodaš tu nabubrelu čiu u gotovu toplu ili hladnu ovsenu kašu.

3. Ovsene pahuljice skuvati u mleku ili vodi, dodati cimet i čia semenke, a bobičasto voće dodati na kraju. 

Zatim: Kafa ili čaj bez šećera.

Užina 1: Integralni hleb sa humusom i povrcem.

Sastojci: 40 g integralnog hleba, 50 g humusa, 100 g svežeg povrća (šargarepa, paprika ili štapić celera).

Ručak: Pileci file sa pirinčem i brokolijem.

Sastojci: 130 g pilećeg filea, 40 g kuvanog integralnog pirinca, 200 g brokolija, 1 kašika maslinovog ulja.

Priprema:

1. Pripremi pileći file (vidi opsti saveti).

2. Skuvaj integralni pirinac.

3. Skuvaj brokoli u vodi. Prelij maslinovim uljem.

Užina 2: Jabuka sa bademima.

1 jabuka + 10–15 badema.

Večera: Junetina sa mesanom zelenom salatom

Sastojci: 120 g nemasne junetine (vidi opste savete), 200 g zelene salate (zelena salata, rukola, krastavac), 10 ml maslinovog ulja.

Priprema:

1. Pripremi junece meso.

2. Oljušti i iseckaj krastavac, zelenu salatu iscepkaj i pomešaj sa rukolom. Prelij maslinovim uljem ako kuvaš junetinu. Ako peces u rerni, ostavi maslinovo ulje za junetinu.

DAN 2

Po ustajanju: Mlaka voda sa sokom od pola limuna.

1 casa vode sa sokom od pola limuna.

Doručak: Kajgana sa povrćem.

Sastojci: 2 jaja, 100–150 g povrća (paprika, spanać, pečurke, tikvica), 100 g sveže salata po izboru (vidi opsti saveti).

Zatim: Kafa ili čaj bez šećera.

Užina 1: Leblebije pecene u rerni.

Sastojci: 100 g kuvanih leblebija (pečene u rerni).

Ručak: Cureca prsa sa pirinčem i povrcem.

Sastojci: 130 g ćurećih prsa (file), 40 g kuvanog integralnog integralnog pirinca, 200 g kuvane boranije sa šargarepom i brokolijem, 1 kašika maslinovog ulja.

Priprema: 

1. Pripremiti cureca prsa (vidi opste savete).

2. Skuvaj integralni pirinac.

3. Skuvaj povrće u vodi. Prelij maslinovim uljem.

Užina 2: Jagode sa lesnicima.

100 g jagoda + 20 g lesnika.

Večera: Tofu sa povrćem.

Sastojci: 150 g čvrstog tofua, 200 g kuvanog povrća (brokoli, karfiol, tikvice), 100 g sveze zelene salate, 10 ml maslinovog ulja. 

Začini: beli luk u prahu, sok od limuna, list peršuna, biber, malo soli.

Priprema:

1. Način pripreme za cvrsti tofu (vidi opsti saveti).

2. Skuvas povrće u vodi. Prelijes maslinovim uljem i začinima.

3. Posluzis uz svezu zelenu salatu prelivenu sa malo soka od limuna.

DAN 3

Po ustajanju: Mlaka voda sa sokom od pola limuna.

1 casa vode sa sokom od pola limuna.

Doručak: Grčki jogurt sa bobičastim voćem.

Sastojci: 200 g grčkog jogurta (bez šećera, i dodataka), 100 g borovnica, malina ili jagoda, 1 kašika čia semenki, prstohvat cimeta.

Priprema: 

1. Pripremiti cia semenke (vidi opsti saveti).

2. Ujutru dodaš nabubrele čia semenke u grcki jogurt.

3. Dodas cimet i bobičasto voće na kraju. 

Zatim: Kafa ili čaj bez šećera.

Užina 1:  Integralni hleb sa sirom i salatom.

Sastojci:

1 kriška integralnog hleba (40–50 g), 50 g mladog nemasnog sira, nekoliko listova zelene salate.

Priprema:

1. Na krišku integralnog hleba ravnomerno rasporediti mladi nemasni sir.

2. Dodati nekoliko opranih listova zelene salate.

Ručak: Riba sa krompirom i tikvicama.

Sastojci: 130 g ribe (oslić, pastrmka, brancin ili druga nemasna riba) ili sardina ili skusa iz konzerve (ocedjena od ulja), 150 g kuvanog ili pečenog krompira, 200 g tikvica, 10 ml maslinovog ulja.

Začini: sok od limuna, list peršuna, beli luk u prahu, malo soli.

Priprema:

1. Pripremiti ribu sa 5 ml maslinovog ulja, ako pecete u rerni; ako kuvate mozete izostaviti. Nacine pripreme (videti opste savete).

2. Skuvati ili ispeci krompir i tikvice. Preliti 5 ml maslinovog ulja pre serviranja. Ako niste dodali maslinovo ulje u ribu, dodajte 10 ml u krompir i tikvice.

Užina 2: Maline sa orasima.

100 g Malina + 20 g oraha

Večera: Piletina sa salatom od kupusa.

Sastojci: 120 g pileći file, 200 g salate od kupusa, šargarepe i celera, 10 ml maslinovog ulja.

Priprema:

1. Pripremiti pileći file sa maslinovim uljem. Nacine pripreme videti opste savete.

2. Pripremiti salatu od kupusa.

DAN 4

Po ustajanju: Mlaka voda sa sokom od pola limuna.

1 casa vode sa sokom od pola limuna.

Dorucak: Integralni tost sa avokadom.

Sastojci: 1 kriška integralnog hleba (40–50 g), 50 g avokada, malo soka od limuna, rukola i paradajz.

Priprema:

1. Na krišku integralnog hleba ravnomerno rasporediti isecen avokado. Poprskati sa nekoliko kapi soka od limuna.

2. Dodati paradajz na kolutove i rukolu.

Zatim: Kafa ili čaj bez šećera.

Užina 1: Tortilja sa humusom.

Sastojci: 1 manja integralna tortilja (40 g), 50 g humusa, zelena salata.

Priprema:

1. Na integralnu tortililju ravnomerno rasporediti humus.

2. Dodati nekoliko listova zelene salate. Urolati.

Ručak: Junece meso sa heljdom i karfiolom.

Sastojci: 130 g nemasne junetine, 40 g kuvane heljde, 200 g karfiola, 10 ml maslinovog ulja.

Začini: list peršuna, beli luk u prahu, biber, malo soli.

Priprema:

1. Pripremiti junetinu (videti opste savete).

2. Pripremiti karfiol (videti opste savete).

Užina 2: Kupine sa pistaćima.

100 g kupina + 20 pistaca.

Večera: Mladi sir sa povrcem.

Sastojci: 150 g mladog nemasnog sira, 200 g svežeg povrća (paradajz, krastavac, šargarepa, zelena salata), 10 ml maslinovog ulja.

Priprema:

1. Oljustiti i iseći sveže povrće. 

2. Poslužite sa mladim sirom.

DAN 5

Po ustajanju: Mlaka voda sa sokom od pola limuna.

1 casa vode sa sokom od pola limuna.

Doručak: Razane pahuljice sa voćem i cia semenkama.

Sastojci: 50 g ražanih pahuljica, 200 ml mleka (nemasnog) ili jogurta (bez šećera i dodataka), 1 kašičica čia semenki, prstohvat cimeta, 100 g bobičastog voća (jagode, maline, kupine ili borovnice).

Priprema:

1. Pripremiti cia semenke (videti opste savete).

2. Skuvati razane pahuljice u vodi ako koristite jogurt ili u mleku.

2. Dodati nabubrele čia semenke.

3. Dodati cimet i bobičasto voće. 4. Ako koristite jogurt, prvo dodati nabubrele cia semenke u jogurt. Promešajte. Zatim, dodati cimet i bobičasto voće.

Zatim: Kafa ili čaj bez šećera

Užina 1: Avokado sa integralnim hlebom.

Sastojci: 50 g avokada, 40 g integralnog hleba.

Začini: nekoliko kapi soka od limuna, prstohvat bibera, prstohvat belog luka u prahu i list svežeg peršuna (sitno seckanog).

Ručak: Pilece meso sa bulgurom i povrcem 

Sastojci: 130 g pilećeg filea,  40 g kuvanog bulgura, 200 g kuvanog povrća (100 g šargarepe + 100 g graška), 10 ml maslinovog ulja.

Začini: list peršuna, beli luk u prahu, malo soli, biber.

Priprema:

1. Pripremiti pileći file (vidi opsti saveti).

2. Skuvati povrće.

Užina 2: Borovnice sa indijskim orasima.

100 g borovnica + 20 g indijskih oraha.

Večera: Curetina sa spanacem.

Sastojci: 120 g ćurećeg filea , 200 g spanaća sa belim lukom i listom peršuna, 10 ml maslinovog ulja (5 ml za curetinu, 5 ml za spanać).

Začini: biber, malo soli, sok od limuna.

Priprema:

1. Pripremiti cureci file (videti opste savete).

2. Pripremiti spanać sa belim lukom (videti dodatni linkovi za pripremu jela).

DAN 6

Po ustajanju: Mlaka voda sa sokom od pola limuna.

1 casa vode sa sokom od pola limuna.

Dorucak: Omlet sa povrcem u rerni.

Sastojci: 2 jaja, 100 g povrća (spanać, pečurake i brokoli), 10 ml maslinovog ulja.

Priprema: 

1. Pripremiti omlet sa povrćem (videti dodatni linkovi za pripremu jela).

Zatim: Kafa ili čaj bez šećera.

Užina 1: Sveze povrće sa bademima.

Sastojci: 30 g badema (ili oraha), 100 g krastavca ili šargarepe (ili miks).

Priprema:

1. Oljustiti povrće, iseckati i poslužiti uz bademe ili orahe.

Ručak: Junece meso sa krompirom, patlidzanom i tikvicama.

Sastojci: 120 g juneceg mesa (nemasnog), 100–150 g kuvanog krompira, 200 g pečenih tikvica i patlidžana, 10 ml maslinovog ulja.

1. Pripremiti junece meso. Nacine pripreme videti opste savete.

2. Pripremiti povrće (videti dodatni linkovi za pripremu jela).

Užina 2: Ribizle sa bademima.

100 g ribizla (ili malina), 20 g badema.

Večera: Ćurećeg meso sa mesanom salatom.

Sastojci: 130 g ćurećeg filea, 200 g mešane salate (rukola, zelena salata, paradajz, šargarepa i krastavac), 10 ml maslinovog ulja.

Začini: sok od limuna, list peršuna, biber, malo soli.

1. Pripremiti curece meso. Nacini pripreme videti opste savete.

2. Povrće oljustiti, iseci i preliti sa 5 ml maslinovog ulja.

DAN 7

Po ustajanju: Mlaka voda sa sokom od pola limuna.

1 casa vode sa sokom od pola limuna.

Doručak: Čia puding sa voćem.

Sastojci: 2 kašike čia semenki (oko 25 g), 200 ml mleka, 50–100 g bobičastog voća.

Priprema:

1. Osnovna priprema cia semenki ima u opstim savetima.

2. Za pun recept videti dodatni linkovi za pripremu jela.

Zatim: Kafa ili čaj bez šećera.

Užina 1: Humus sa svežim povrćem.

Sastojci: 30 g humusa, 150 g svežeg povrća (šargarepa, krastavac, štapić celera).

Priprema:

1. Pripremiti humus (videti dodatni linkovi za pripremu jela).

2. Oljustiti i iseci povrće.

Ručak: Pilece mleveno meso sa povrcem i salatom

Sastojci: 120 g pilećeg mlevenog mesa,  150 g pecenog povrća (75 g paprike i 75 g pečurki), 100 g salate od kupusa i krastavca, 10 ml maslinovog ulja.

Priprema:

1. Osim salate, sve se peče u rerni. Pripremu recepta pogledajte u delu - dodatni linkovi za pripremu jela.

Užina 2: Ribizle sa orasima.

100 g ribizli (ili jagoda) + 20 g oraha.

Večera: Posni sir sa kuvanim povrćem.

Sastojci: 150 g posnog sira (svapski sir, vurda, kvark), 1 kašika mlevenog lana, 200 g kuvanog povrća (brokoli, tikvice, karfiol), sveža zelena salata, 10 ml maslinovog ulja.

Priprema:

1. Skuvati povrće u vodi. Preliti sa maslinovim uljem.

2. Poslužiti uz posni sir i zelenu salatu.

 Opsti saveti: 

Nacini pripreme mesa

1. Pileći file, cureci file i nemasno meso junetine (juneći file, ramstek, but, frikando) možete skuvati, grilovati ili ispeci u rerni.

1b. Za pripremu mesa u rerni koristiti maslinovo ulje. Ako se meso kuva, kuvati na vodi, a maslinovo ulje dodati u povrće ili salatu.

Za vise energije ili aktivnu osobu

2. Za zdravu osobu kojoj treba više energije, hleb se može dodati uz večere koje nemaju izvor složenih ugljenih hidrata (testeninu, pirinač, krompir, bulgur, heljdu ili druge žitarice kao izvor ugljenih hidrata).

Opcije:

• 40-50 g integralnog hleba (1–2 kriške, zavisno od potrebe).
• 60–80 g ako osoba ima veće energetske potrebe ili je fizički aktivna.

Predlog druge užine 

3. Za uzine 2, mozete jesti samo sveže bobičasto voće po izboru ili kombinaciju bobičastog voca i orašastog ploda.

Opcije sveže salate

4. Za dan 2, za doručak, za svezu salatu po izboru. 

• Zelena salata + krastavac, ili 
• Rukola + paradajz, ili 
• Kupus salata.

Pripremiti tofu

5. Priprema za tofu: grilovan ili pecen u rerni.

Priprema cia semenki

6. Uveče pomešaš čia semenke sa malo tečnosti (npr. mleko, grcki jogurt ili voda) zavisno od recepta. Ujutro dodaš u kasu ili jogurt, zavisno od recepta.

Nacini pripreme sveže ribe

7. Sveža riba se može priprememiti grilovanjem, kuvanjem ili pecenjem u rerni.

Način pripreme karfiola 

8. Karfiol se priprema kuvanjem ili pecenjem u rerni.

 Dodatni linkovi za pripremu jela 

1. Kuvana piletina 
2. Kuvana curetina 
3. Kako pripremiti cvrsti tofu?
4. Koliko dugo peci povrce u rerni?
5. Kako ocistiti i pripremiti karfiol?
6. Kako pripremiti brokoli?
7. Kako ocistiti papriku?
8. Kako ocistiti avokado?
9. Kako skuvati leblebije?
10. Kuvane ovsene pahuljice
11. Kako skuvati krompir u ljusci?
12. Kako skuvati juneci but?
13. Oslic iz rerne
14. Koliko dugo se kuva sveze povrce na sporetu?
15. Peceni krompir i tikvice u rerni 
16. 3 Anticelulit salate od kupusa i krastavca 
17. Anticelulit salata od kupusa, sargarepe i celera
18. Pecene leblebije sa zacinima 
19. Spanac sa belim lukom 
20. Omlet sa spanacem, pecurkama i brokolijem 
21. Peceni krompir, tikvice i patlidzan iz rerne
22. Humus
23. Pilece mleveno meso sa povrcem 
24. Cia puding sa bobicastim vocem