Day 1 breakfast 1 cup of coffee + 1 cube sugar; lunch 2 hard boiled eggs + boiled spinach + 1 tomato diner 200 gr. (7 oz) beef steak + lettuce salad with oil and lemon juice 第1 日 早餐:一杯黑咖啡,一块方糖 中餐:2个煮鸡蛋,一个西红柿,水煮菠菜 晚餐:1块牛排200g,生菜加橄榄油和柠檬汁拌食
Day 2 breakfast 1 cup coffee + 1 cube sugar lunch 1/2 can of ham + 1 serving natural yogurt diner 200 gr. (7 oz) beef steak + lettuce salad with oil and lemon juice 第2 日 早餐:一杯黑咖啡,一块方糖 中餐:200g低脂火腿,一盒天然酸奶200g 晚餐:1块牛排200g,生菜加橄榄油和柠檬汁拌食
Day 3 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread lunch 2 hard boiled eggs + 1 slice of ham + lettuce salad diner boiled celeriac + 1 tomato + 1 fresh fruit 第3 日: 早餐:一杯黑咖啡,一块方糖,1片烤面包 中餐:2个煮鸡蛋,1片火腿,生菜沙拉 晚餐:水煮芹菜,一个西红柿,一个新鲜水果
Day 4 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread lunch 2 dl. orange juice + 1 serving natural yogurt diner 1 hard boiled egg + 1 large grated carrot + 1 pot cottage cheese 第4日 早餐:一杯黑咖啡,一块方糖,1片烤面包片 中餐:200ml橙汁,200g天然酸奶 晚餐:1个煮鸡蛋,一大根胡萝卜切碎生吃,一杯200g白干酪
Day 5 breakfast 1 large grated carrot w/ lemon juice lunch 200 g (7 oz) boiled cod w/ lemon juice + 1 teaspoon butter. diner 200 g (7 oz) beef steak + lettuce salad and fresh celeriac 第5日 早餐:一大根胡萝卜切碎,撒上柠檬汁 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 晚餐:1块200g牛排,新鲜的生菜沙拉,新鲜的西芹块
Day 6 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread lunch 2 hard boiled eggs + 1 large grated carrot diner 1/2 chicken + lettuce salad with oil and lemon juice 第6 日; 早餐:一杯黑咖啡,一块方糖,1片烤面包片2 中餐:2个煮鸡蛋,一大根切碎胡萝卜 晚餐:半只鸡,生菜沙拉,拌橄榄油(其它油也可以)和柠檬汁
Day 7 breakfast 1 cup tea, no sugar lunch NOTHING (drink plenty of water, it helps... diner 200 g (7 oz) lamb cutlet + 1 apple 第7日 早餐:一杯茶不加糖 中餐:不吃,喝很多水 晚餐:200g羊肉。一个苹果
Day 8 breakfast 1 cup coffee + 1 cube sugar lunch 2 hard boiled eggs + boiled spinach + 1 tomato diner 200 g (7 oz) beef steak + lettuce salad with oil and lemon juice 第8 日 早餐:一杯黑咖啡,一块方糖 中餐:2个煮鸡蛋,一个西红柿,水煮菠菜 晚餐:1块牛排200g,生菜加橄榄油和柠檬拌食(无限量)
Day 9 breakfast 1 cup coffee + 1 cube sugar lunch 1/2 can of ham + 1 natural yogurt diner 200 g (7 oz) beef steak + lettuce salad with oil and lemon juice 第9 日 早餐:一杯黑咖啡,一块方糖 中餐:200g低脂火腿,一盒天然酸奶200g 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)
Day 10 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread lunch 2 hard boiled eggs + 1/2 can of ham + lettuce salad with lemon juice diner boiled celeriac + 1 tomato + 1 fresh fruit 第10日 早餐:一杯黑咖啡,一块方糖,1片烤面包片 中餐:2个煮鸡蛋,200g低脂火腿,生菜沙拉加柠檬汁 晚餐:水煮芹菜,一个西红柿,一个新鲜水果
Day 11 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread lunch 2 dl. orange juice + 1 serving natural yogurt diner 1 hard boiled egg + 1 large grated carrot + 1 pot of cottage cheese 第11日 早餐:一杯黑咖啡,一块方糖,1片烤面包片 中餐:200ml橙汁,200g天然酸奶 晚餐:1个煮鸡蛋,一大根胡萝卜切碎生吃,一杯200g的白干酪
Day 12 breakfast 1 large grated carrot w/ lemon juice lunch 200 g (7 oz) boiled cod with lemon juice + 1 teaspoon butter diner 200 g (7 oz) beef steak + lettuce salad with fresh celeriac 第12日 早餐:一大根胡萝卜切碎,撒上柠檬汁 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 晚餐:1块200g牛排,新鲜的生菜沙拉,新鲜的西芹块
Day 13 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread lunch 2 hard boiled eggs + 1 large grated carrot w/ lemon juice diner 250 g (8,8 oz) chicken + lettuce salad w/ oil lemon juice 第13日 早餐:一杯黑咖啡,一块方糖,1片烤面包片 中餐:2个煮鸡蛋,一大根切碎胡萝卜加柠檬汁) 晚餐:250克鸡,生菜沙拉,拌橄榄油(其它油也可以),柠檬汁
注意事项 * The diet is As It IS. Replacements are NOT recommended. But if you have to make some replacements, here are some suggestions 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: * Remember to drink a lot of water !!! 一定要大量喝水!!! * salad: LETTUCE – no limit ! (tell me if YOU can eat more than 2-3 per day !) 沙拉:生菜——不限量! * spinach: doesn’t really matter how much you eat... I (could) eat 200-300 grams (~7-10 oz), no more! 菠菜:不限量 * celeriac is the white round part of the celery root. If you can’t find it, try celery... 块根芹是一种白色圆形的芹菜根。找不到就用芹菜代替。 * oil – I used sunflower oil. But it really doesn’t matter, you won’t consume TONES of it! So you may use any type of oil. 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。 * tea – herbal tea is fine 茶——药草茶就ok * coffee – try decaf if caffeine bothers you. Only one! Can NOT be replaced with something else. 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!!! * 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... 羊肉就是普通的羊肉。不能代替!!! * how to prepare meat? Boiled, grilled, stewed... as long as it’s tasty and not... fried! 肉的烹饪方式人选,煮,烤,蒸的都行,但是不要炸! * ham: can be chicken ham, not only pork 火腿:不限于猪肉的,可以是鸡肉火腿。 * you can use salt, pepper and other seasonings 你可以食用盐,胡椒粉及其他调味料。 * fish can NOT be replaced - if you replace it, won’t be the same diet anymore... 鱼不能被取代——如果你除去鱼,减肥就不会进行了。 # measurements conversion table 度量换算表: # 1/2 can of ham = ~200 gr. 1/2罐火腿=200克 # 1 cube of sugar = 1 teaspoon = 10 grams 一块方糖=1茶勺=10克 # 1 pot of yogurt, cheese = ~200 gr. 一盒优格,芝士=200克 # 1 dl (deciliter) = 0.1 l (liter)