经典的减肥食谱-要严格.doc

减肥食谱Day 1 breakfast 1 cup of coffee + 1 cube sugar;& l3 V3 c * U lunch 2 hard boiled eggs + boiled spinach + 1 tomato3 x. l$ F( P- |) 7 d7 J3 K diner 200 gr. (7 oz) beef steak + lettuce salad with oil and lemon juice; e2 3 g% T9 f- 4 p第1 日, |: b8 l+ i4 2 F: h2 D- H# a* r( u早餐：一杯黑咖啡，一块方糖5 ! ; b, q5 g a3 ?$ g8 e, m中餐：2个煮鸡蛋，一个西红柿，水煮菠菜（无限量） 6 F( E4 e1 _ h, D# F+ C7 P- O晚餐：1块牛排200g，生菜加橄榄油和柠檬拌食(无）限量5 V# vm. ?& I. |4 S6 D* ? Day 2 breakfast 1 cup coffee + 1 cube sugar W$ N x+ Jlunch 1/2 can of ham + 1 serving natural yogurt ; p- q% F0 : G: & X2 O. ? diner 200 gr. (7 oz) beef steak + lettuce salad with oil and lemon juice5 i7 r) j# c$ Q9 V/ H, r( r第2 日 * E- A X& b! q# Q+ Q# L4 b 早餐：一杯黑咖啡，一块方糖 : W4 & C* hc# t* M/ 2 中餐：200g低脂火腿，一盒天然酸奶200g/ 4 o9 _9 S5 x6 p- x* V% $ J晚餐：1块牛排200g，生菜加橄榄油（其它油也可以）和柠檬拌食(无限量）$ s2 a1 2 _. : CDay 3 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread % C e, H1 K& X# P; t B( Z lunch 2 hard boiled eggs + 1 slice of ham + lettuce salad ; n3 l+ S( _6 U1 Y! Z; d diner boiled celeriac + 1 tomato + 1 fresh fruit& h* t fr7 Q8 I% R6 l第3 日: # ?3 L3 A) P: m$ y( d5 x2 U! a早餐：一杯黑咖啡，一块方糖，1片烤面包片6 3 g, s2 f/ q+ t9 ?. _) a中餐：2个煮鸡蛋，1片火腿，生菜沙拉 z( & S, p4 Sg晚餐：水煮芹菜，一个西红柿，一个新鲜水果4 ) T3 ; : yA, 2 Qq iDay 4 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread3 m+ |1 n+ h9 D s8 p- d5 I5 MW lunch 2 dl. orange juice + 1 serving natural yogurt# BZ! S. y( F9 ? diner 1 hard boiled egg + 1 large grated carrot + 1 pot cottage cheese, C Z4 K) K) ! j第4日 : j2 S1 D; _: S: C) V( l早餐：一杯黑咖啡，一块方糖，1片烤面包片 9 K% a( t3 r1 u, z( t s+ S中餐：200ml橙汁，200g天然酸奶& ?0 Ai6 L, Q# S晚餐：1个煮鸡蛋，一大根胡萝卜切碎生吃，一块200g的白干酪# H D* Y5 a9 _* X; f4 s9 G& o( mM6 k) 6 X( t0 m+ w# , 7 WC# P9 |% n4 W! g n9 u+ G6 HDay 5 breakfast 1 large grated carrot w/ lemon juice1 |& j1 b0 e/ a, W lunch 200 g (7 oz) boiled cod w/ lemon juice + 1 teaspoon butter. Q0 Y, J9 k; X# * % v8 . V ? diner 200 g (7 oz) beef steak + lettuce salad and fresh celeriac3 3 SC8 M n第5日 / t: o1 M& _+ $ n! v, Y早餐：一大根胡萝卜切碎，撒上柠檬汁 G b# |* b8 g. J中餐：200g熟鳕鱼（可以用 鳟鱼 或者大菱鲆代替），撒上柠檬汁，一勺黄油 2 Z5 k9 w& g; R! 8 J* S E& F5 D# r- j晚餐：1块200g牛排，新鲜的生菜沙拉，新鲜的西芹块8 u3 x8 V( W# S4 T/ Y( 4 1 ; s$ a9 X& C qDay 6 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread * t5 y* r3 e& : j! W lunch 2 hard boiled eggs + 1 large grated carrot 3 P$ : F% S# ?, W$ b/ q diner 1/2 chicken + lettuce salad with oil and lemon juice 5 w# J2 D; l4 L$ I第6 日;& G9 Z, E5 ! m% W* J- l5 j& 早餐：一杯黑咖啡，一块方糖，1片烤面包片21 |. c4 jf+ f1 w3 b中餐：2个煮鸡蛋，一大根切碎胡萝卜+ 5 T7 P: l2 S/ # |6 晚餐：半个鸡，生菜沙拉，拌橄榄油（其它油也可以），柠檬汁 8 B5 ! o9 w_2 | h+ S1 J. z 0 X# l2 f, g1 w+ e$ x 7 T9 u( VDay 7 breakfast 1 cup tea, no sugar5 c. L9 p: y( Q4 z4 h lunch NOTHING (drink plenty of water, it helps. ( R6 W) 9 E K4 K# j( N3 u diner 200 g (7 oz) lamb cutlet + 1 apple % r7 P n: F第7日! w: l+ L& L# 3 J6 x早餐：一杯茶不加糖( V: S, D0 W0 j$ u中餐：不吃，喝很多水4 d& W- n5 w# n2 N3 7 U3 N, l晚餐：200g羊肉。一个苹果& X0 x$ O( y5 t/ T$ oDay 8 breakfast 1 cup coffee + 1 cube sugar # W8 h0 o+ bO lunch 2 hard boiled eggs + boiled spinach + 1 tomato1 R7 e8 ?6 T6 s. DE# T0 o diner 200 g (7 oz) beef steak + lettuce salad with oil and lemon juice$ a# _- vIW0 u# l L# P第8 日$ s2 r4 U! q: V/ c# i! F* z( Z早餐：一杯黑咖啡，一块方糖3 V, j; R3 y* J2 X z D6 中餐：2个煮鸡蛋，一个西红柿，水煮菠菜 a: m1 v- T D0 T- l晚餐：1块牛排200g，生菜加橄榄油和柠檬拌食(无限量） * H0 G3 Y+ 2 a4 w ! k, Y ; U/ T$ y3 _Day 9 breakfast 1 cup coffee + 1 cube sugar ! g9 b5 N# F; J0 w0 B: n lunch 1/2 can of ham + 1 natural yogurt A, _9 * A* l ( v diner 200 g (7 oz) beef steak + lettuce salad with oil and lemon juice& I, K9 W3 j! N9 b* + O$ s第9 日 8 K E: a1 W8 z! m- M# Z! E2 j早餐：一杯黑咖啡，一块方糖 0 O4 y+ M5 W* U7 |0 7 G中餐：200g低脂火腿，一盒天然酸奶200g! y j6 j0 Q( P# c3 g+ p晚餐：1块牛排200g，生菜加橄榄油（其它油也可以）和柠檬拌食(无限量）T8 B5 h$ H, : i4 g0 y) T% rDay 10 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread8 R* b+ 0 m8 e4 X5 H lunch 2 hard boiled eggs + 1/2 can of ham + lettuce salad with lemon juice f& S( 7 _1 T diner boiled celeriac + 1 tomato + 1 fresh fruit 6 K+ b5 c/ A7 u) M) , , G第10日 0 Y: h5 x3 Q0 M w+ e早餐：一杯黑咖啡，一块方糖，1片烤面包片) p6 p/ i4 G3 M/ q! o/ L中餐：2个煮鸡蛋，200g低脂火腿，生菜沙拉加柠檬汁 8 q+ T) v3 P/ X* L+ p晚餐：水煮芹菜，一个西红柿，一个新鲜水果9 p# 1 U+ T( e; # k; T+ n+ I2 i/ q9 Day 11 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread/ A4 x8 e1 u8 g E4 X lunch 2 dl. orange juice + 1 serving natural yogurt 5 T0 j7 S1 l& 6 r8 X2 C diner 1 hard boiled egg + 1 large grated carrot + 1 pot of cottage cheese1 d, I/ AP3 T( G7 q第11日7 h0 Q: rM7 _/ d早餐：一杯黑咖啡，一块方糖，1片烤面包片 & 3 G- w# ( z. S& x中餐：200ml橙汁，200g天然酸奶 9 Z# q! Z/ A+ d( k晚餐：1个煮鸡蛋，一大根胡萝卜切碎生吃，一块200g的白干酪 I) 3 p$ F* $ 9 C6 e+ b2 S% l( Day 12 breakfast 1 large grated carrot w/ lemon juice3 v- . A6 Q4 H: a lunch 200 g (7 oz) boiled cod with lemon juice + 1 teaspoon butter3 b1 O# i2 U3 D* H# + s9 y9 _ diner 200 g (7 oz) beef steak + lettuce salad with fresh celeriac * 3 o5 g x, f4 _: Y: + E) z第12日 3 G0 M- X2 l2 V, Y早餐：一大根胡萝卜切碎，撒上柠檬汁 , g G/ G0 qM/ H中餐：200g熟鳕鱼（可以用 鳟鱼 或者大菱鲆代替），撒上柠檬汁，一勺黄油 . R6 t- N V2 B3 X _ n( , T# h* u晚餐：1块200g牛排，新鲜的生菜沙拉，新鲜的西芹块 : X/ T) / z k/ K8 r, C . f: |5 b# A e4 P* O 9 h& d. hDay 13 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread- 6 J) k& X. g/ z _2 E& o lunch 2 hard boiled eggs + 1 large grated carrot w/ lemon juice + t$ O* y) J9 U% h0 H( e3 F diner 250 g (8,8 oz) chicken + lettuce salad w/ oil lemon juice; |( C+ j; Z% T9 B+ , o/ o第13日9 M/ 8 T9 j( C; S# K% P早餐：一杯黑咖啡，一块方糖，1片烤面包片 7 B5 q0 d0 - l7 m. l中餐：2个煮鸡蛋，一大根切碎胡萝卜加柠檬汁) , U5 E% w: L3 H) z晚餐：250克鸡，生菜沙拉，拌橄榄油（其它油也可以），柠檬汁 ; _/ t* qK5 r: E( G6 lN$ 1 l. QFAQ+ u( j3 s; H& L; p. # L7 v注意事项 0 _1 6 F# I# n cR * The diet is As It IS. Replacements are NOT recommended. But if you have to make some replacements, here are some suggestions 0 ?0 I$ Q1 C% U |餐单内食物请尽量不要以其他食物代替。如果你不得不以其他食物代替，请遵循以下建议： 7 i0 m* t4 c* g* x2 K+ O * Remember to drink a lot of water ! 5 J% U5 B/ n1 o# x$ U0 H+ v n一定要大量喝水！1 v0 w$ R3 - C * salad: LETTUCE no limit ! (tell me if YOU can eat more than 2-3 per day !), J& W. S& S B1 G# g X- f沙拉：生菜不限量！, k8 I3 z 1 c1 E) w$ * spinach: doesnt really matter how much you eat. I (could) eat 200-300 grams (7-10 oz), no more!1 L8 C+ ; N, v( n菠菜：依然不限量 7 r$ w i6 V. 1 c * celeriac is the white round part of the celery root. If you cant find it, try celery.) ) r5 M Q# T( Y: L块根芹是一种白色圆形的芹菜根。找不到就用芹菜代替。 ) u, X. P/ Z# R9 H * oil I used sunflower oil. But it really doesnt matter, you wont consume TONES of it! So you may use any type of oil. 6 K- E _& Z D4 X) B5 t6 z油我用葵花油。其他油也可以，因为你不会大量食用油，所以任何油都可以使用。 5 x$ L t6 D1 p* 1 |9 H t * tea herbal tea is fineh; K5 B* * e8 W W4 , D茶最好是药草茶 $ M# A4 u7 E8 M2 s! ( |( f) yf * coffee try decaf if caffeine bothers you. Only one! Can NOT be replaced with something else. ; K/ I+ v$ % |8 F; ! J+ z咖啡如果你不适应咖啡因，可以用无咖啡因咖啡代替。但不能用其他东西取代咖啡！ $ D+ 3 O; n A * lamb is lamb, nothing else. It can be delicious, if you know how to prepare it. (muslims really know how to prepare delicious lamb ask one!). Can NOT be replaced. 4 R8 m- B |L3 ?1 s% n羊肉就是普通的羊肉。不能代替！1 L) DQ9 q0 - |/ L: s2 F * how to prepare meat? Boiled, grilled, stewed. as long as its tasty and not. fried!2 P$ i- L! q, d8 d+ 9 X, S肉的烹饪方式人选，煮，烤，蒸的都行。 3 V#