This is my plan
Legume-nelimitat
- rosii, castravete, ardei, dovlecel, spanac, broccoli, varza, salata, urzici, ceapa verde, conopida, ciuperci, usturoi: nelimitat
Fructe – 400 gr/zi
- mere, pepene galben/rosu, cirese, visine, nectarine, caise, fructe de padure, capsuni
Proteine – 4 portii/zi
-lapte degresat: 200 ml sau iaurt degresat 200 gr
-branza : urda de oaie/vaca : 100 gr sau branza slaba, topfen : 150/zi
-carne : pui, curcan, peste, fructe de mare : 100 gr/zi (cantarita nepreaparata)
- 1 ou ( max 3 galbenusuri/saptamana)
Cereale – 1 portie/zi
- 1 felie paine integrala/secara/cu seminte sau 30 gr cereale tip fulgi, tarate, muesli sau 4 linguri mamaliga moale sau 120 gr de paste integrale, orez brun (cantarite fierte).
+1 portie extra (max 100 ccal)
-baton fitness, ciocolata neagra, alune, migdale, seminte neprajite.