Чисто для себя и для вдохновения) завтра выходной завтра можно поготовить)
representation gives an idea of portion size.
Breakfast - 290 Calories
1 whole wheat English muffin
2 pats low fat butter
1 hard boiled egg
1/2 cup of fruit
8 oz fruit juice
8 oz water
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Cereal - 300 Calories
1 cup of cereal
8 oz 2% milk
1 banana
1 coffee or tea
Baked potato - 305 Calories
1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
1 cup sliced melon
12 oz water
Oatmeal - 325 Calories
1 cup oatmeal with raisins
1 cup of fruit
1 cup coffee or tea
1 banana
Soup - 350 Calories
1 bowl of soup
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water
4 saltine crackers
Chicken - 345 Calories
6 oz of chicken
1 cup of green beans
2 pats of low-fat butter
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water
Chicken Salad - 350 Calories
1 large tossed salad
2 tablespoons reduced fat oil and vinegar dressing
6 oz sliced chicken
1 cup of low fat wheat thin crackers
12 oz water
Scrambled eggs - 360 Calories
2 scrambled eggs
2 strips of turkey bacon
1 piece whole wheat toast
1 pat of low fat butter
1 coffee or tea
8 oz water
Fish - 365 Calories
6 oz broiled white fish
1 cup of mashed potatoes
1 pat of butter
1/2 cup of peas
8 oz diet iced tea
Chicken and Rice - 395 Calories
6 oz cooked chicken
2 tablespoons of barbecue sauce
1 cup of mixed vegetables
1/2 cup of brown rice
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water