1 day
Breakfast - 200g chicken fillet + 100g macaroni
Lunch - 200g beef fillet + salad + 100g boiled rice
Afternoon - 1 grapefruit + + 200g chicken fillet + boiled potatoes
Dinner - chicken fillet + salad choice (without oil)
2 day
Breakfast - 100g boiled rice + 5 egg whites
Lunch - 200g chicken fillet on the grill + salad + 100g boiled rice
Afternoon - 1 grapefruit + 5 egg whites
Dinner - grilled fish + salad choice + 100g boiled rice
3 day
Breakfast - 200g chicken fillet + salad choice + 100g boiled rice
Lunch - 200g beef fillet + salad choice
Afternoon - 1 grapefruit
Dinner - 200g beef fillet + salad choice
4 day
Breakfast - 200g chicken fillet + 100g boiled rice + 1 corny
Lunch - 200g beef fillet / chicken + salad + 100g. boiled rice
Afternoon - 200g chicken + 100g macaroni
Dinner - 200g chicken fillet + salad (200 g boiled potatoes)
5 day
Breakfast - 100g muesli
Lunch - 200g beef fillet + salad + 100g boiled rice
Afternoon - 1 grapefruit + 200g chicken fillet + 100 g boiled rice
Dinner - chicken fillet + salad choice (without oil)
6 day
Breakfast - 100g macaroni + 5 egg white + 1 corny
Lunch - 200g chicken fillet on the grill + salad + 100g boiled rice
Afternoon - 1 grapefruit + 5 egg whites
Dinner - grilled fish + salad choice (no oil) + 100g baren rice
7 day
Breakfast - 100 g macaroni
Lunch - 200 g beef fillet / chicken + salad + 100 g boiled rice
Afternoon - Tuna own sauce + salad + 100 g boiled rice
Dinner - 200g chicken fillet / beef / fish + salad (optional)
Strict diets are not appropriate for a sedentary lifestyle. They just exhausted body and does not lead to lasting results. To increase physical activity, lose weight with diet for a sedentary lifestyle.
Fitness classes take time and effort that many people still do not find it necessary to make. This sample diet for a sedentary lifestyle will help you lose weight and will "contribute" to increase physical activity, charging the body with all the vital substances. Diet is respected 1-2 weeks sample menu for each meal as there are several options that you can combine your choice.
Diet for a sedentary lifestyle - Menu
Breakfast (about 250 calories):
Option 1 - 30g. oatmeal soaking in a bowl of low fat milk
Option 2 - 1 toast bread, 1-2 tomatoes, 1 tablespoon cottage cheese
Option 3 - banana sandwich of two thin slices of bread, 1 banana, 1 tsp honey and 1 tablespoon cottage cheese
Option 4 - 1 slice wholemeal toast bread with cottage cheese, 1 egg, 1 cup orange juice
Lunch (about 250 calories)
Option 1 - 1 coleslaw, 1 apple, 2 slices sandwich wholemeal bread filled with cold boiled 50g. chicken (without skin), 1 bell pepper, sliced into circles
Option 2 - 1 salad of tomatoes and cucumbers, 2 peaches, 2 slices sandwich wholemeal bread stuffed with 30g. shredded cheese, 1 tablespoon light mayonnaise
Option 3 - 1 shopp salad, 1 banana, 2 slices sandwich wholemeal bread stuffed with low-fat cheese in 80g., 2-3 cucumber slices
Option 4 - 2 boiled potatoes, 1 coleslaw, 1 cup low-fat yogurt
Dinner (about 400 calories):
Option 1 - 300 g steamed vegetables
Option 2 - 150 g boiled or roasted chicken or turkey (without the skin), 2 boiled potatoes, 1 salad of tomatoes and cucumbers
Option 3 - 100 g cooked spaghetti with canned tomatoes, 100g cooked chicken, 50g. finely chopped lean ham, 1/2 cup yogurt, spices
Option 4 - 1 shopp salad with toasted one slice whole grain bread, 1 cup of orange juice
Between meals (about 200 calories):
Option 1 - 2 peaches
Option 2 - 1 oat biscuits
