All the nutrition menus and diets here will provide you with 1200 - 1100 calories a day

45% carb | 35% protein | 20% unsaturated fat | 30 grams of fiber Low in sugar Low in sodium Low in saturated fat Low in cholesterol

Diet – 1

Breakfast - 1 serving of high-fiber cereal (Branplex and others), 1 glass of skimmed milk, 1 egg (or two scrambled egg whites, 2 strawberries, coffee without sugar
Snack - pear
Lunch - tuna in water with sliced tomatoes, lettuce, chopped pepper, radish and other vegetables for salad, 2 tablespoons low-fat salad dressing

Snack - a glass of low-fat, sugar-free yogurt, a tablespoon of sugar-free dried apricots

Dinner - grilled chicken breast, steamed asparagus, boiled pumpkin


Diet - 2

Breakfast - a cup of boiled oats, half a grapefruit, coffee or tea
Snack - banana smoothie - mashed banana mixed in a glass of skim milk with the option of sucralose
Lunch - Mediterranean salad, half a cup of beans, green vegetables, a tablespoon of olive oil with balsamic vinegar
Snack - a glass of low-fat, sugar-free yogurt (any flavor)
Dinner - smoked veal, steamed broccoli, boiled carrot

Diet – 3

Breakfast - 3 tablespoons of granola with a glass of low-fat yogurt, an orange, coffee or tea

Snack - an apple
Lunch - Caesar chicken salad - grilled chicken breast pieces, chopped vegetable salad with lettuce, 2 tablespoons of low-fat dressing on the salad
Snack - half a cup of low-fat cottage cheese, dwarf carrots and other raw cut vegetables
Dinner - roast meat, steamed peas, steamed cauliflower

Diet - 4

Breakfast - scrambled egg, cooked oatmeal, a glass of skimmed milk, a small melon or a medium fruit
Snack - 2-3 strawberries
Lunch - black bean chili, half a cup of boiled black beans, 2 tablespoons of salsa, 2 tablespoons of chopped onion, half a cup of steamed tomatoes
Intermediate dish - Yogurt 0% bio
Dinner - grilled turkey breast, steamed Brussels sprouts, fresh salad, 2 tablespoons low-fat salad dressing

Diet – 5

Breakfast - scrambled omelet from two proteins, a portion of high-fiber cereal, a glass of low-fat milk, 2 strawberries, coffee or tea

Snack - cut vegetables, 30 grams of low-fat yellow cheese
Lunch - grilled chicken breast, chopped cabbage with 2 tablespoons of low-fat salad dressing
Snack - pear
Dinner - chicken in the oven, boiled carrot, boiled cabbage

Diet – 6

Breakfast - boiled oatmeal, nectarine or peach, coffee or tea
Snack - a glass of low-fat yogurt without sugar
Lunch - lean minced meat patty, tossed salad, 2 cups of low-fat salad dressing, a glass of grapes

Snack - half a cup of low-fat cottage cheese with chopped raw vegetables

Dinner - tilapia fish in the oven

Diet – 7

Breakfast - scrambled egg, boiled corn kernels, small melon, coffee or tea
Snack - an apple
Lunch - boiled eggplant topped with half a cup of tomato sauce, half a cup of tofu cubes, 30 grams of low-fat mozzarella cheese, a tossed salad with a teaspoon of olive oil and a little balsamic vinegar

Snack - a cup of low-fat yogurt with a spoonful of sugar-free strawberries

Dinner - roast meat, boiled cabbage, boiled okra

Diet – 8

Breakfast - a high fiber breakfast cereal, a glass of milk, half a grapefruit, coffee or tea
Snack - slices of cucumber, half a cup of low-fat cottage cheese
Vegetarian lunch - half a cup of white beans with 2 tablespoons of salsa, steamed artichokes, 2 tablespoons of low-fat dressing, raw dwarf carrots
Snack - pear

Dinner - eye steak, steamed tomatoes, steamed cauliflower

Diet – 9

Breakfast - a glass of skimmed milk or soy milk mixed with chopped blueberries, coffee or tea
Snack - an apple
Lunch - grilled lean hamburger, spinach salad, half a cup of white beans, 2 tablespoons of chopped onion, 2 tablespoons of chopped pepper, 1 tablespoon of olive oil with a little vinegar

Snack - a glass of low-fat yogurt without sugar

Dinner - baked chicken breast, boiled beans, sliced tomato

Diet – 10

Breakfast - scrambled omelet from two proteins, wheat flakes, a glass of skim milk, a sliced banana, coffee or tea
Intermediate course - plum
Lunch - half a cup of chickpeas, half a cup of white beans, half a cup of green beans, 2 tablespoons of chopped shrimp, 2 tablespoons of low-fat salad dressing

Snack - a cup of low-fat yogurt without sugar

Dinner - steamed fish, steamed vegetables

!Good luck to everyone