... spread out
Methods/Steps Step by Step Reading
1
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The first week:
Monday:
Breakfast: half a grapefruit or half an orange, one or two boiled eggs. (Comma means "and". )
Lunch: One kind of fruit is enough (except dates, grapes, mangoes and bananas).
Dinner: fry/barbecue until full (choose low-fat meat, such as roast chicken breast)
Tuesday:
Breakfast: half a grapefruit or half an orange, one or two boiled eggs.
Lunch: chicken is full (boiled or fried, peeled), tomatoes (no specified quantity is limited), an orange or a grapefruit.
Dinner: two boiled eggs, a slice of whole wheat bread, an orange or grapefruit and a vegetable salad.
Wednesday:
Breakfast: half a grapefruit or half an orange, one or two boiled eggs.
Lunch: cottage cheese (skim), a slice of toast, tomatoes.
Dinner: fry/barbecue until full (choose low-fat meat, such as roast chicken breast).
Thursday:
Breakfast: half a grapefruit or half an orange, one or two boiled eggs.
Lunch: One kind of fruit is enough (except dates, grapes, mangoes and bananas).
Dinner: low-fat frying/barbecue until full, vegetable salad.
Friday:
Breakfast: half a grapefruit or half an orange, one or two boiled eggs.
Lunch: two boiled eggs and boiled vegetables.
Dinner: fish (boiled or fried, you can choose salmon, tuna and so on. ), vegetable salad, an orange/grapefruit.
Saturday:
Breakfast: half a grapefruit or half an orange, one or two boiled eggs.
Lunch: One kind of fruit is enough (except dates, grapes, mangoes and bananas).
Dinner: fried/roasted to the full, vegetable salad.
Sunday:
Breakfast: half a grapefruit or half an orange, one or two boiled eggs.
Lunch: chicken (boiled or fried, peeled), boiled vegetables, unlimited tomatoes, an orange/grapefruit.
Dinner: Boiled vegetables.
2
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Second week
Monday:
Breakfast: half a grapefruit or half an orange, plus one or two boiled eggs.
Lunch: two boiled eggs and vegetable salad.
Dinner: two boiled eggs and an orange/grapefruit.
Tuesday:
Breakfast: half a grapefruit or half an orange, plus one or two boiled eggs.
Lunch: low-fat fried/grilled until full, vegetable salad.
Dinner: two boiled eggs and an orange/grapefruit.
Wednesday:
Breakfast: half a grapefruit or half an orange, plus one or two boiled eggs.
Lunch: low-fat fried/roasted meat is full, and cucumbers are not limited.
Dinner: two boiled eggs and boiled vegetables.
Thursday:
Breakfast: half a grapefruit or half an orange, plus one or two boiled eggs.
Lunch: two boiled eggs, cottage cheese and boiled vegetables.
Dinner: two boiled eggs, tomatoes and boiled vegetables.
Friday:
Breakfast: half a grapefruit or half an orange, plus one or two boiled eggs.
Lunch: fish/shrimp (boiled or fried).
Dinner: two boiled eggs and boiled vegetables.
Saturday:
Breakfast: half a grapefruit or half an orange, plus one or two boiled eggs.
Lunch: low-fat fried/baked until full, tomatoes, an orange/grapefruit.
Dinner: Mix fruits until you are full (except dates, grapes, mangoes and bananas. )
Sunday:
Breakfast: half a grapefruit or half an orange, plus one or two boiled eggs.
Lunch: chicken (boiled or fried, peeled), boiled vegetables, tomatoes, an orange/grapefruit.
Dinner: chicken (boiled or fried, peeled), tomatoes, an orange/grapefruit.
three
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The third week begins with a full-day diet, and there is no specific distinction between breakfast, lunch and dinner. (meaning eat this for three meals)
All day Monday: assorted fruits (except dates, mangoes, grapes and bananas)
Tuesday all day: assorted boiled vegetables (except potatoes) and vegetable salad.
All day Wednesday: assorted fruits and boiled vegetables (except dates, mangoes, grapes, bananas and potatoes), vegetable salad.
Thursday all day: fish or shrimp (boiled or fried), vegetable salad.
All day on Friday: fry barbecue or chicken and cook vegetables.
All day on Saturday: one kind of fruit (except dates, mangoes, grapes and bananas).
All day on Sunday: one kind of fruit is full (except dates, mangoes, grapes and bananas).
four
/4
The food given in the fourth week can be eaten in one day, and there is no specific difference between breakfast, lunch and dinner. The fourth week of the original recipe starts from Friday according to the notes on the right, and the reason is unknown. Adjust the order here. You can do it in the order of Monday and Sunday, or in the order of Friday and Thursday.
Monday: 250g chicken (boiled or fried), 3 tomatoes, 4 cucumbers, 1 slice of toast, 1 orange/1 apple/1 grapefruit.
Tuesday: 250g chicken (boiled or fried), 3 tomatoes, 4 cucumbers, 2 boiled eggs, 1 orange/grapefruit and lettuce.
Wednesday: 2 slices of white chicken breast, 2 spoonfuls of nonfat cottage cheese, 1 slice of toast, 2 tomatoes, 2 cucumbers, 1 orange/grapefruit, 1 cup of yogurt.
Thursday: 1 box of tuna sashimi (excluding oil), 1 spoon of cottage cheese, 1 slice of whole wheat bread, 2 tomatoes, 1 boiled vegetable, 1 orange/grapefruit.
Friday: 250g chicken (boiled or fried), 3 tomatoes, 4 cucumbers, whole wheat bread 1 slice, orange/grapefruit 1 piece, tuna sashimi 1 box (excluding oil).
Saturday: 200 grams of meat (boiled or fried), 3 tomatoes, 4 cucumbers, 1 slice of whole wheat bread, 1 orange/grapefruit/apple.
Sunday: 1 tablespoon cottage cheese, 2 tomatoes, 2 cucumbers.