Welcome to my weekly diary plan. I am not nutritionist so keep this in mind. I just want to show you my daily eating habits. I am learning also every day and trying different things, so I will inform you constantly what is working on and what is not.
Marty is going to take her certificate for nutritionist, so we are going to share everything that we learn with you. Feel free to send us some advises or recipes that we can try it and show here. You can find some of the recipes and later all of them in our section “Recipe Collection”. I hope you can easy orient in my daily menu and if you are a beginner it’s a way to start along with our 2 weeks beginners routine :)
Together we can achieve more,
Yana
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Day 1
Breakfast
Almost every morning I am drinking a green tea, I am using different combinations, because I like variety so this one is a green tea with meant. I prefer it because is an anti toxic and I feel really great and kind of clean inside after I have it. The fruit for the morning is a grapefruit. I have a special spoon that allows me to dig inside my grapefruit
Snack
A slice of a whole wheat puffed rice. You can add a spoon of an almond butter
Lunch
Red peppers, really love them, little bit olives and leaf of a green salad. The main dish is stew from potatoes, mushrooms and carrots with spices
Snack
A slice of a whole olive bread and olives with soya
Dinner
I am trying to eat more proteins at dinner, not always succeed :) but who one is perfect, just let's work together to improve ourselves. Here I ate spinach, sweet corns, mushrooms and sweet potato. I mixed all with olive virgin oil to have a better taste and some dry spices
Day 2
Breakfast
Bulgarian yogurt (0.1% fat), with cinnamon, whole oats, banana chips and couple of raisins. Honestly I can eat it every day. Of course you can use the yogurt that you have on your market just look to be a low fat with different kind of nuts inside
Snack around 10.00 am
A small French croissant it looks big, but it’s really small, less then your palm with chocolate, but don’t think that there is a lot of chocolate inside. It was like half small spoon just to have the taste. Don’t forget I am not on a diet, so from time to time I allow myself to eat things like this but I am trying to keep attention and not to eat as much as I want
Lunch
Spaghetti with cottage cheese and spices. If you made portion like this one, no one says you need to eat the whole of it. Remove part and try to eat less. Eat slowly wait ten min. and if you still feel hungry then eat the whole portion
Snack
Mix of nuts - a hand full
Dinner
One of my favorite dish is a chicken with spices and green vegetables. I am trying to change the vegetables often but as you can see I love mushrooms and I am using them a lot. If they aren't your favorite ones change them. Don't forget to add virgin oil on them with spices
Day 3
Breakfast
I always workout after I eat my breakfast. Bananas are great source of vitamins and fast carbs. If you work out on empty stomach you will rather melt your muscles then fat
Snack
Snack of mixed nuts just a hand full.
Lunch
A Whole wheat pasta with cottage cheese, mushrooms, tomatoes and spices. You can see that the plate is not full. When you eat carb’s at the beginning put small amount, because they gives you a lot of energy
Snack
An apple for snack
Dinner
Two red peppers filled with low fat cheese, egg whites and sweet corns
Day 4
Breakfast
A half cut of banana with three mandarins
Snack
A slice of a whole wheat puffed rice
Lunch
Potatoes with mushroom and red pepper with yellow low fat cheese. Just a note that what you see it’s a small plate – not a big one, this visual game gives me the feeling that my portion is not going to make me starve after
Crave for sweet
Love chocolate :) like probably most of you, I found this chocolate which is not so sweet, but not bitter as well. Usually when I have craves for sweet I eat raisin, fruits or dark chocolate. From the chocolate that day I ate the first line which is 2 pieces
Dinner
Mix vegetables with mushrooms and yellow low fat cheese
Day 5
Breakfast
A Green Tea with banica. It’s a traditional Bulgarian dish and I am going to show you the recipe soon. It were prepared with a low fat cheese, low fat yogurt, egg whites, soda and whole flour
Snack
An orange for snack
Lunch
Vegetable soup from cauliflower, carrots, celery, two potatoes and cottage cheese
Snack
It's kind of snack, i need to read exactly how they calls it but it's made from corn
Dinner
A white fish with green salad, pepper and mushroom
Day 6
Breakfast
Watermelon
Snack
Snack of mixed nuts just a hand full
Lunch
Marrows with low fat cheese, egg whites and tomatoes. I forgot to take a photo of the amount I have eaten. But it’s little bit more then your hand palm
Snack
Low fat yogurt with gelatin and cucumbers
Dinner
A soup of green beans, carrots and onions
Day 7
Breakfast
Yogurt with cinnamon, nuts, raisins and whole oats
Snack
Whole wheat crispy bread cheese
Lunch
A green salad, olives, corns, turkey and olive whole bread
Snack
2-3 pieces of dark chocolate
Dinner
Chicken with salad and broccoli, all mixed with spices and dressing of virgin oil
I have for you an amazing recipe with healthy and delicious broccoli. A lot of people don't like the...
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