MONDAY
BREAKFAST Porridge with strawberries and chocolate flakes. - Strawberries have vitamins A, B1, B2, B3, B6, C, E, folic acid, fiber and carbohydrates. Strawberries help maintain the digestive system and intestinal flora in proper condition. - Chocolate flakes are not very healthy . I feel a little hard.
DINNER Dumplings It is a typical Polish dish that most people like. The dumplings are made by my grandma and I love them. I feel a little hard after them.
SUPPER Salad. The ingredients are: pasta, various types of lettuce, tomato, cucumber, sprouts and a sauce of olive oil and spices - lettuce is a vegetable rich in folic acid and fiber, it is a source of vitamins B, E and C, potassium and magnesium. - sprouts have B vitamins, vitamins C, D, E, K, PP. After a day I feel a bit heavy and had a little trouble falling asleep. Weight on the morning 45kg
TUESDAY
BREAKFAST
Sweet bun with cinnamon Buns are home-made, so I choose the best ingredients but they are caloric. I feel very good
DINNER Broccoli and cauliflower puree, baked potatoes with spices, and meatballs - in broccoli we find vitamin A, as well as B vitamins and folic acid. It is a valuable source of vitamin C, which strengthens our body. - Cauliflower in it's composition contains many minerals such as potassium, magnesium, zinc, B vitamins, vitamins C, K and folic acid. I feel light.
SUPPER Banana, mango and pineapple smoothie. - Pineapple is a source of vitamins A, B1, B2, B6, C and minerals: calcium, magnesium, potassium. I feel very light after this supper. After whole day I feel light and have had no trouble sleeping. Weight in the morning 45,5 kg
WEDNESDAY
BREAKFAST sandwich: wheat-rye bread, cucumber, chives and cheese. - Cucumber is a source of vitamins C,A,E,K. We also find folic acid and B vitamins. Cucumber is rich in antioxidants. - In cheese we can find fat-souble vitamins, such as A and D. - Chives are rich in vitamin K which strebgthens bones, vitamin C which improves immunity and vitamin A. - The bread has: vitamin A,B1,B2,B5,B6,B12, biotin, folic adcid and carbohydrates. I felt very light and good after them.
SNACK A handful of blueberries They are very healthy and rich in vitamin C, which keeps our bones in good condition and improves the body's immunity. I feel light and fresh.
DINNER Spaghetti Bolognese. The basic ingredients are spaghetti pasta- Sauce made on the basis of a real juce and tomato paste, meat and the most important ingredient - basil and Parmesan cheese - Pasta has a lot of fiber, protein and carbohydrates. - Spaghetti Bolognese sauce is a wealth of vitamins and minerals, incl. vitamins A, vitamins C and K, vitamin B6. It is rich in protein and fiber. Therefore, it is recommended in diets. This is one of my favorite dishes I feel very good, light but not hungry anymore.
SUPPER scrambled eggs with mushrooms and additions: Pickled cucumber, tomato, and wholemeal roll. - Eggs are a rich source of vitamins A, E, D and K and B vitamins. - There is fiber in mushrooms, which has the ability to lower the level of "bad" cholesterol in the blood and normalize the glucose level. They are a very good source of B vitamins. - Pickled cucumbers are a low-calorie product. They provide B vitamins and good bacteria for the body. I feel a bit hard but the dish was delicious. After this dishes i fell a sleep without any problems. I feel light the whole day. Weight in the morning - 45kg
THURSDAY
BREAKFAST Porridge with blueberries, bananas and coconut. - Oatmeal contains vitamin E and B vitamins: B1 and B5. Moreover, they contain significant amounts of minerals - Bananas have vitamins A, C, B, K, E and minerals such as calcium, magnesium and potassium. I feel light after. This dish is helthy
DINNER Chicken cutlet, mashed potatoes with chives, carrot and orange salad and stewed mushrooms with carrots - Potatoes are low in calories and rich in vitamin C. - Chicken meat is a valuable source of B vitamins. - carrots also contain a lot of vitamins: vitaminC, vitamin B6, vitamin E, vitaminK - Orange fruits are a rich source of: vitamins A, B1, B2, B3, B6, B12, C, D, E I feel light but full
SUPPER Pasta salad with feta cheese, tomatoes, ham, olives, and spices. - Olives contain vitamin A, vitamin C and vitamin E. These vitamins protect our bodies against cancer. - Feta cheese contains significant amounts of vitamin B12, which has a positive effect on the functioning of the nervous system. It takes part in the production of red blood cells and vitamin B2, necessary for the proper functioning of the immune system and the organ of vision. After a whole day I feel light but I had trouble falling asleep. Weight in the morning - 46kg
FRIDAY
BREAKFAST A large glass of fruit smoothie: banana, apple, mango, kale and lots of strawberries and raspberries. Fruits contain many different vitamins and minerals -Kale is very healthy, it contains large amounts of protein, fiber and vitamins, especially C and K and group B. -Mango is a source of many vitamins: A, C, E, B, as well as many minerals -The apple contains a lot of vitamin C, as well as vitamin A, B1, B2, B3, B5, B6, E, K It's very helthy breakfast. I feel light and fresh.
DINNER Same as yesterday but without carrot salad I feel good
SUPPER Salad consisting of: wholemeal pasta, tomatoes, red pepper, onion and parsley scabies and a sauce of olive oil, garlic, basil and oregano. - Red pepper is a very good source of antioxidants that have a health-promoting effect on the human body, as well as vitamin C. The pepper also contains vitamin E, vitamin A, vitamins B1, B2, B3. - Olive oil is rich in vitamins A, E, D, K. I feel light after this salad. I feel light after a day. I fell asleep without any problem. The weight in the morning is 45 kg
SATURDAY
BREAKFAST Two sandwiches with cucumber, cheese, ham, red pepper, onion and watercress. - Watercress - the most important vitamins include vitamins C, B, A, K and E - apart from them, it also contains easily digestible iron and calcium. - Onions are a source of B vitamins that perform a number of different functions in the body, primarily responsible for the proper functioning of the nervous system. In addition, onions also contain vitamins E, H, PP and K. After them I feel light and fresh.
DINNER Pizza I like pizza very much but I feel hard after it, it is not a healthy dish.
SUPPER Scrambled eggs with mushrooms, yelllow pepper and onion. I feel fine after scrambled eggs After eating these dishes all day. I feel a bit heavy and have had trouble falling asleep The weight in the morning is 45.4kg
SUNDAY
BREAKFAST Yogurt with raspberries, chocolate flakes and blueberries. - Yogurt is great for digestion, it also contains a wide range of vitamins and minerals such as vitamin B12, vitamin B2, vitamin C, sodium, potassium, calcium, phosphorus and zinc. I feel very light and good.
DINNER Peas soup Peas contain B vitamins, folic acid and pantothenic acid, as well as minerals such as potassium, magnesium, phosphorus, iron and calcium. It also contains vitamin A, which has a good effect on eyesight, vitamins C and K. After this soup I feel very light but full.
SUPPER Toasts with garlic and dill butter and sausages I like this dish and I feel good after it After eating these dishes all day, I feel light and sleep well. Weight in the morning 45.7 kg