1. European's diet

2. Monday

3. Breakfast: ► 3 sandwiches with wholemeal bread with egg paste: 1 hard-boiled egg with one tablespoon of canned tuna, 1 tablespoon of yoghurt and 1 teaspoon of mayonnaise, a cup a kefir mixed with ½ banana

4. Lunch: ► Pear ► box of multivegetable juice (500ml)

5. Dinner: ► celery soup with noodles ► 3 potatoes without roux ► panga fillet baked in foil (sprinkle panga fillet with a tablespoon of lemon juice, add pinch of salt and pepper) pour a teaspoon of olive oil and set aside for 15 minutes. pour a teaspoon of olive oil and set aside for 15 minutes. Prepared fish wrap in aluminum foil and bake for Prepared fish wrap in aluminum foil and bake for 20 minutes at 200 º C.) 20 minutes at 200 º C.) A salad: A salad: 5 leaves of lettuce, a tomato, and 1 tablespoon of olive oil

6. Tea: ► cottage cheese

7. Supper: ► Steamed rice with apples and cinnamon: ½ bag of rice wild with 1 teaspoon soft margarine apple (grated on the grater) pinch of cinnamon small cup of yogurt fruit (150g). Cup of weak tea without sugar

8. Tuesday:

9. Breakfast: ► 3 whole-grain rye bread sandwich with three thin slices of cheese ► cup of buttermilk ► 4 biscuits

10. Lunch: ► Natural yoghurt (150g) with muesli with dried fruits (not sweetened) - 3 tablespoons

11. Dinner: ► Beef stew: chop beef fillet into stripes and fry for 5 minutes on a teaspoon of rapeseed oil. Add 1 / 3 of frozen vegetables and simmer mixture for 2-3 minutes. Pour a glass of water dissolved in 1 tablespoon of tomato paste, season with salt, pepper and basil and cook for 10 minutes. ► Prepare a salad: mix iceberg lettuce with 1 tablespoon of chopped dill sauce and with a spoon of vinaigrette.

12. Tea: ► nectarine

13. Supper: ► omelet with spinach: mix thawed spinach stew (150g) with rapeseed oil, crumbled cottage cheese (50g), and season it with salt and pepper. ► Break two eggs, add 2 tablespoons of milk and a pinch of salt, mix well. Spoon on hot oil, fry the omelet. Spread the spinach over the fried omelet half, then cover the second half. Garnish with chopped parsley. ► a small bottle of tomato juice

14. Wednesday:

15. Breakfast: ► 2 slices of wholemeal bread thinly buttered ► 2-4 full tablespoons of vegetable salad (carrot, parsley, celery, peas, apple, pickled cucumber) served with plain yoghurt mixed with mayonnaise

16. Lunch: ► fruit yoghurt (small cup - 150g) with 2 tablespoons of cornflakes ► Orange

17. Dinner: ► barley soup plate ► 6 Cheese dumpling without roux (160g) ► salad with beetroot and apple ► One-day carrot juice (250ml)

18. Tea: ► custard cup

19. Supper: ► salad with croutons and chicken: wash lettuce (8 leaves), then tear it into smaller pieces. Add: ► tomato, peeled and cut into cubes ► chicken fillet (about 100g) cooked in salted water and cut into cubes, ► 5 large dark olives Toast with 2 slices of dark bread. Total drizzle vinaigrette (1 teaspoon of olive oil, ½ teaspoon mustard, ½ teaspoon of vinegar, a pinch of salt and sugar mix to a homogenous mass.) ► cup of green tea without sugar.

20. Thursday:

21. Breakfast: ► Natural yoghurt with muesli with raisins and tangerines particles ► grapes

22. Lunch: ► Slice of sunflower bread with butter, iceberg lettuce leaf, and a thin slice of tenderloin ► A cup of Tea with lemon

23. Dinner: ► Cucumber soup with rice ► Pancakes with cheese, served with chocolate sauce (to do it, reheat chocolate bar in a saucepan with a bit of chocolate milk) ► Cherry compote (iced)

24. Tea: ► Creamy custard mousse with berries, apples and grapes

25. Supper: ► Cooked frozen broccoli topped with browned butter and breadcrumbs ► Apple-peach juice.

26. Friday:

27. Breakfast: ► Muesli with fruit and milk. ► A cup of Tea with lemon.

28. Lunch: ► Kefir. ► Apple.

29. Dinner: ► Mushroom soup. ► Potatoes, pork chops, beet salad. ► Compote.

30. Tea: ► Apple pie. (2 slices)

31. Supper: ► 3 wholemeal bread sandwiches with lettuce, cheese, tomato and cucumber. ► Carrot juice.

32. Saturday:

33. Breakfast: ► Bread roll and butter, a slice of ham, with cheese and cucumber. ► A Cup of cocoa.

34. Lunch: ► Strawberry. ► Tomato juice.

35. Dinner: ► Dumplings with cheese, chicken, salad (lettuce, tomato, cucumber)

36. Tea: ► Cherries. ► Orange juice.

37. Supper: ► Bread, cottage cheese and radish. ► A cup of Tea with lemon.

38. Sunday:

39. Breakfast: ► Toast with jam. ► Orange juice.

40. Lunch: ► Grapes.

41. Dinner: ► Chicken soup with noodles. ► Pancakes (with cottage cheese or jam)

42. Tea: ► Greek salad.

43. Supper: ► Omelet with spinach. ► Fruit tea.

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