Drink 2 glasses of water as soon as you get up in the morning.
BREAKFAST
1 tea glass of tea (without sugar)
1 thin slice of feta cheese (low fat) (30gr-35gr)
1 egg
4-5 olives (without salt-without water)
2-3 Thin slices of whole wheat bread (wholegrain, rye, wheat)
cold cuts, tomatoes, peppers, parsley, cress, arugula, cucumber, lettuce (non-fat)
1st ARA
1 MEDIUM LENGTH FRUIT
1 PIECE OF WALNUT
1 GLASS OF WATER MILK(CINNAMON) )
LUNCH
1 bowl of soup (1 ladle) and 2 thin slices of bread or 3 thin slices of bread
4 meatball-sized meat, meatballs, chicken (120GR) or fish (150gr) – at least once a week 4-5 tablespoons of legumes
Lots of greens, cold cuts, salad (1 teaspoon of olive oil)(VINEGAR-LEMON-POmegranate sour)
AFTERNOON
1 BOX OF MILK
4 gales ta
Or
1 thin slice of white cheese
2 thin slices of bread
Cold cuts
LATE AFTERNOON(if we start the day early)
1 MEDIUM FRUIT
4-5 PIECES HAZELNUT-ALMOND
EQUIPMENT
1 bowl of soup (1 scoop) and 2 thin slices of bread or 3 thin slices of bread
8 tablespoons of vegetable dishes (to be cooked with 1 teaspoon of oil)
Half a bowl of yogurt
plenty of greens, seasonal salad (non-fat)
or
NIGHT
(not later than 1.5-2 hours before bedtime)
1 medium fruit
3 tablespoons of oatmeal
Half a bowl of yogurt (with cinnamon)
NOTE: DON’T FORGET TO CONSUMPT AT LEAST 10-15 GLASSES OF WATER DAY!
– BEWARE OF CONSUMING YOUR MEALS WITH RECOMMENDED MEALS AND MEALS
FOOD NOT RECOMMENDED TO EAT
– Simple sugar and sugary desserts
-, sugar cake cookies, chocolate
-Beverages (cola, soda, ready-made fruit juices)
-Fries (meat-vegetable-pastry)
-Fat sauces, offal( liver, kidney, spleen, tongue)
– Butter, margarine, tail fat, tallow, cream, cream, tahini
– Very salty foods (pickles, brine, canned food, chips) )
– Prepared foods with unknown content (instant soups, instant sauces..)
*MID MEAL WILL NOT BE OVER 2-2.5 HOURS.
* IF WE CONSUMED MEAT-PROTEIN AT LUNCH, WE SHOULD CONSUME VEGETABLES-FRUIT IN THE EVENING MEAL.
WE SHOULD CONSUMPT AT LEAST 2 LT OF WATER DURING THE DAY.
The power and consumption options to be purchased may vary according to special health rules and situations. Do not neglect your doctor and dietitian follow-up during your pregnancy.
Stay healthy..
Dyt. Ekin Locksmith
