Letsatsi le le leng
Hoseng
U hloka ho noa senoelo sa tee ea lemon.
Bakeng sa hoseng
Ja baneng e le 'ngoe, 150 ml ya yogurt, 150 ml ea lero la lamunu.
Snack
50 dikgerama tsa ntloana e petelitsoeng chisi,
ka selae sa rye crispy bohobe.
Sejo sa hoseng sa bobeli
salate ea basil e pshatlehileng ka mokhoa oa Sefora (ho apara salate ho apara oli ea mohloaare, asene le mosetareta), eketsa likomkomere, pelepele, lipate, lettuce makhasi.
50 dikgerama tsa chisi e thata,
2 mahobe a phofo ea rye, e nang le margarine ea mafura a tlaase,
Apple kapa perekisi.
Snack
Senoelo sa tee ea litlama,
15 dikgerama tsa peo ea soneblomo.
Mantsiboea
Nkhoana e nyenyane ea khōhō e entsoeng kapa e halikiloeng,
75 dikgerama tsa litapole,
Salate: liapole tse ½, 1 sesepa sa celery, 1 khaba ea dessert ea mayonnaise e tlaase, lik'haete tse 12 tsa walnuts, teaspoon e 1 ea lero la lemone, khaba e 1 ea dessert ea yogurt ea tlhaho, parsley e khethiloeng ho latsoa
Kapa ho fepa khoho ka mahe a linotsi le likhabapo tse 5 tsa raese e sootho,
Kapa ho fepa kana ka safrone
225 dikgerama tsa melon.
Letsatsi la 2
Hoseng
Litholoana tsa litholoana.
Lijo tsa hoseng
Litholoana tsa salate ea banana, apulo, phaenepple, kiwi kapa fragola, lilae tsa melon, boima ba 'mele e lokela ho ba 275 dikgerama,
50 dikgerama tsa letsopa kapa kottage chisi,
Teaspoon e le 'ngoe ea mahe a linotši.
Snack
Li-biscuits tse peli tse ncha le khaba e 1 ea dessert ea pere ea pereate.
Sejo sa hoseng sa bobeli
Salate e tšoana le ea letsatsi le le leng,
½ li-avocado e bohareng
Sekhele se senyenyane sa bohobe ka bran le margarine.
Snack
Litholoana tsa yoghurt
Mantsiboea
Ligrama tse 175 tsa litlhapi tsa leoatle, tse phehiloeng kapa tse halikiloeng,
Litapole tse 100 "seaparo"
75 dikgerama tsa linaoa tse phehiloeng le ligrama tse 150 tsa broccoli moro, tšela lero la lemone,
Kapa ligrama tse 100 tsa broccoli, ligrama tse 75 tsa litapole le litlhapi tse entsoeng ka tlhapi,
Kapa ligrama tse 100 tsa litapole le karolo e 'ngoe ea li-mushroom sauce, ligrama tse 75 tsa linaoa, kiwi e le 1 kapa li-orange ka khetho.
Letsatsi la 3
Hoseng
Khalase ea tee ea lemon.
Lijo tsa hoseng
Morara oa ½,
ka 100 di ml ea lebese le tlaase, mafura a 35 a maikutlo a unsalted,
Snack
50 dikgerama tsa chisi ea kottage kapa chisi e entsoeng ka maiketsetso,
Matsatsi a 2 le stalk e le 1 ea celery.
Sejo sa hoseng sa bobeli
Lehe le leholo leo re a aparang ka lekhasi la lettuce, lettuce e 1 tepo e tlaase-k'halori mayonnaise,
parsley kapa watercress bakeng sa ho khabisa.
Karolo ea bohobe bo nang le margarine e khanyang.
E 'ngoe ea lamunu.
Mantsiboea
Sefate se senyenyane sa konyana e omeletseng, se halikiloeng ka mokotla,
100 dikgerama tsa lierekisi,
Ligrama tse 75 tsa litapole tse khoriloeng ntle le letsoai,
100 dikgerama tsa lihoete tse phehiloeng,
2 diaspone tse mongobo sauce
Kapa ho sebelisoa nama ea khomo e khabisitsoeng,
75 dikgerama tsa litapole,
Sehlopha sa limela,
1 mela kapa 100 dikgerama tsa cherries.
Letsatsi la 4
Hoseng
100 di ml ea lero la lamunu.
Lijo tsa hoseng
150 dikgerama tsa omisitsoeng apricots ho soak le chop, tšela 100 dikgerama tsa yogurt kapa kefir,
Snack
E 'ngoe ea biscuit e hloekileng e nang le likomkomere,
50 dikgerama tsa lebese le tlaase.
Sejo sa hoseng sa bobeli
225 dikgerama tsa melon,
Ligrama tse 75 tsa khoho e phehiloeng,
Salate e nang le basil e sithabetseng, ho tloha likomkomere le litamati,
Moqolo o mong oa sebini le margarine
kapa ho sebeletsa raese le salate ea khōhō.
Snack
E 'ngoe ea lamunu
Mantsiboea
Morara oa ½,
175 dikgerama tsa trout kapa ligrama tse 100 tsa salmon e entsoeng ka ontong kapa seropong,
100 dikgerama tsa lierekisi,
75 dikgerama tsa litapole le ligrama tse 10 tsa botoro, tse fafalitsoeng ka lero la lemone ho latsoa
Kapa likarolo tse 75 tsa litapole, li tšela margarine e qhibilihisitsoeng, leloala le ligrama tse 75 tsa lierekisi,
100 dikgerama tsa cherries, tse tala, fragole le kiwi e le 'ngoe.
Letsatsi la 5
Hoseng
Senoelo sa tee ea lemon
Lijo tsa hoseng
35 dikgerama tsa lijo-thollo tse sa tsitsuoeng ka lebese le tebileng.
Snack
E 'ngoe ea lamunu le ligrama tse 225 tsa melon,
Ligrama tse 25 tsa Edem cheese
Sejo sa hoseng sa bobeli
Salate ea 50 dikgerama tsa sardine oli kapa tuna ho oli, ka apole, celery le likomkomere tse khethiloeng,
100 dikgerama tsa pasta tse phehiloeng, tse nang le "sejo se phophothehileng sa Sefora", se nang le parsley e khethiloeng 'me e khabisitsoe ka makhasi a lettuce.
Snack
Sekhao sa mahapu kapa mahepu,
Chisi ea Cottage e nang le litholoana.
Mantsiboea
Lefu le lenyenyane la khoho le se nang letlalo, le tšela kopi e le 1 ea khase ea phofo ea phofo le 50 ml ea yogurt e tlaase ea mafura, bohle ba baka ka ontong ka metsotso e 45 kapa grill metsotso e 30,
75 dikgerama tsa raese e phehiloeng e sootho,
2 tablespoons a khaola likomkomere le yogurt kapa yogurt,
1 langa le le lej, le halikiloe ka basil e entsoeng
Kapa ho sebelisoa ha khoho, ka pepere e monate,
Kapa motho ea sebeletsang Turkey ka sherry. Se ne se sebelisoa ka ligrama tse 100 tsa litapole, meroho ea salate, e fafatsoa ka lero la lemone.
Letsatsi la 6
Hoseng
100 di ml ea lero la lamunu.
Lijo tsa hoseng
150 di ml ea yogurt e tlaase, e khabisitsoeng ka likotoana tsa kiwi, 100 dikgerama tse tala kapa fragole, hammoho le ligrama tse 15 tsa oatmeal.
Snack
Bohobe ba Rye le khaba e le 'ngoe ea lijo tse nang le lero la peanut.
Sejo sa hoseng sa bobeli
Sekhao sa mahapu kapa mahepu,
Salate ea ligrama tse 50 tse sa tsitsitsoeng kapa makhasi a makotomane, ligrama tse 25 tsa matsatsi a sehiloeng, ligrama tse 175 tsa lihoete tse grated, motsoako oa 50 ml ea lero la lamunu le sero e le 'ngoe ea oli ea mohloaare, e fafalitsoeng ka pepere,
Bun ea bran.
Snack
Banana kapa Orange.
Mantsiboea
100 dikgerama tse omeletseng tsa nama e halikiloeng,
50 dikgerama tsa litapole,
100 dikgerama tsa cauliflower,
100 dikgerama tsa turnips tsa grated kapa rutabaga,
100 dikgerama tsa meroho,
Khaba ea khase ea grated horseradish,
Senya ho tloha halofo ea senoelo sa moro oa nama, ho tloha lero la nama le teaspoon e le 'ngoe ea phofo
Kapa karolo e 'ngoe ea li-pilaf ea mushroom,
Kapa ho etsoa nama ea khomo e halikiloeng.
Letsatsi la 7
Hoseng
Senoelo sa tee ea litholoana
Lijo tsa hoseng
Morara oa ½,
Lehe le phehiloeng,
Bohobe ba Rye le margarine.
Snack
Lekhasi le perekisi.
Sejo sa hoseng sa bobeli
50 dikgerama tsa chisi,
Litapole tse peli tse nang le litepe tse nang le sliced, tse nang le basil e hahiloeng.
Khaba ea khase ea oli ea mohloaare, lettuce e siea ho latsoa.
Snack
Bohobe ba Rye le 50 grams ea melted chisi,
Lebala la lamunu.
Mantsiboea
Liphio tse peli tsa mutton kapa ligrama tse 100 tsa monokotšoai oa li-mutton tse halikiloeng ka phokaneng e le 'ngoe ka teaspoon e le' ngoe ea oli ea poone kapa e halikiloeng.
75 dikgerama tsa litapole,
Lemati e le 'ngoe,
50 dikgerama tsa linaoa,
150 dikgerama tsa broccoli
Sethopo se entsoe ka 1 teaspoon ea poone, teaspoon e lekaneng ea tomate, metsi a seng makae, 25ml ea veine e khubelu, ho tloha ka lero ka mor'a ho chesa nama.
Kapa karolo e 'ngoe ea sebete se omisitsoeng le litepisi tse 4 tsa raese e phehiloeng,
Kapa ho sebeletsa ea stuffed pelepele le salate ea meroho,
Khalase ea leha e le efe e omileng ea veine kapa 50 grams ea ice cream.
Letsatsi la 8
Hoseng
Senoelo sa tee ea litholoana.
Lijo tsa hoseng
150 dikgerama tsa yogurt ea tlhaho kapa kefir e kopantsoeng le teaspoon ea mahe a linotši le ligrama tse 175 tsa litholoana tse sa tsoa khuoa.
Snack
25 dikgerama tsa omisitsoeng apricots ho soak kapa pheha,
Banana.
Sejo sa hoseng sa bobeli
Bohobe bo le bong ba rye bo nang le margarine,
Salate ea chisi le litholoana, kopanya 100 dikgerama tsa khao ea mahapu kapa mahepu a nang le ligrama tse 50 tsa Edem chisi, e nang le phaene ea phaenepa e entsoeng ka makoti, e nang le dikgerama tse 150 tsa likomkomere ebe o fa metsi a lero la lemone le ho fafatsa ginger. E khabisa ka parsley e khethiloeng.
Snack
Orange le koahela litholoana.
Mantsiboea
175 dikgerama tsa codfish e bofubelu kapa ea hake e entsoeng ka foil,
100 dikgerama tsa langa le le lej le 100 dikgerama tsa monate o monate oa pepere le 1 khaba ea lijo tse hlahisitsoeng ka oli ea meroho,
Ligrama tse 75 tsa raese e phehiloeng
Kapa e 'ngoe ea litlhapi tsa shish kebab le likhaba tse tharo tsa raese e phehiloeng
kapa karolo e nang le moriana o monate, ligrama tse 75 tsa broccoli le 100 g ea litapole.
Letsatsi la 9
Hoseng
Senoelo sa tee ea lemon.
Lijo tsa hoseng
Joaloka ka letsatsi le le leng
Snack
Bohobe ba Rye,
Sebotlolo sa celery le ligrama tse 50 tsa cottage chisi,
Sejo sa hoseng sa bobeli
Salate ea Greek: kopanya ligrama tse 75 tsa tuna (sprat, sardine) le lehe le lekiloeng, ligrama tse 75 tsa litapole tse phehiloeng, ligrama tse 75 tsa lierekisi kapa linaoa, ligrama tse 100 tsa makhasi a salate, tamati e le 'ngoe, e qhiloe le ho tšeloa ka Sefora.
Snack
Lebala la lamunu,
Perekisi kapa apole.
Mantsiboea
100 dikgerama tsa khoho e halikiloeng ntle le letlalo,
Li-tomate le ligrama tse 150 tsa li-courgettes ka monokotšoai oa khase ea oli ea limela,
Ligrama tse 75 tsa poone e monate,
75 dikgerama tsa linaoa,
Teaspoon ea phofo bakeng sa sauce e lokelang ho phehoa bakeng sa nama.
Kapa ho fa likhoho le meroho ea linate,
Kapa ho sebelisoa likoti tse nang le lifate tse nang le salate ea meroho le ligrama tse 50 tsa litapole.
Letsatsi la leshome
Hoseng
Senoelo sa tee ea litholoana.
Lijo tsa hoseng
E tšoana le ka letsatsi la bobeli.
Snack
1 stalk ea celery le 50 dikgerama tsa cottage chisi.
Sejo sa hoseng sa bobeli
Sengoathoana sa bohobe le margarine,
Salate: 50 dikgerama tsa lierekisi, ligrama tse 100 tsa linaoa, ligrama tse 75 tsa linonyana tsa poone, li pheha hanyenyane ebe li pholile, li eketsa ligrama tse 15 tsa linate, li tšela khalase ea khase ea k'harase, e kopanya khase ea mayonnaise, lero la lemone le pepere.
Snack
Bohobe ba rye le lijo tse tsoekere tsa khauta.
Mantsiboea
Cutlet e tsoang ho nama e mafura, hoo e ka bang ligrama tse 150, teaspoon ea soy sauce le puree ea tomate,
Ligrama tse 25 tsa cheese ea Edene e futhumetseng,
100 dikgerama tsa litapole li hlabiloe ka junifomo,
150 dikgerama tsa li-aubergine, tse nang le khaba e nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tse nang le lijo tsa meroho,
Kapa e 'ngoe e sebelisoang ka ho lema,
Kapa karolo ea mutton shish kebab le gravy, ka salate ea tomate le likhaba tse 6 tsa raese e sootho (phehiloeng).
Letsatsi la 11
Hoseng
Senoelo sa tee ea lemon.
Lijo tsa hoseng
E tšoana le ka letsatsi la boraro.
Snack
Selase sa tranelate le ligrama tse 25 tsa Edem cheese.
Sejo sa hoseng sa bobeli
Sente ea 350 ea sopho e entsoeng ka lentil,
Lebala la lamunu.
Snack
25 dikgerama tsa peo ea soneblomo.
Mantsiboea
100 dikgerama tsa konyana e bolileng e koahetsoeng ka letsoho le teaspoon ea dill e qhibilihileng le ligrama tse 50 tsa sliced pepere ea Bulgaria,
100 dikgerama tsa broccoli,
100 dikgerama tsa linaoa
Kapa e sebelisoang ka veal e nang le li-eggplant, ligrama tse 75 tsa pasta kapa ligrama tse 75 tsa raese e sootho,
175 dikgerama tsa litholoana le 25 ml ea yogurt kapa 25 ml ea tranelate ea mafura.
Letsatsi la bo12
Hoseng
100 di ml ea lero la lamunu.
Lijo tsa hoseng
E tšoana le ka letsatsi la bone.
Snack
Banana.
Sejo sa hoseng sa bobeli
½ mokopu ka ho tlatsa ligrama tse 50 tsa craba nama, teaspoon e 1 ea lero la lemone le 1 tablespoon e tlase ea k'halori mayonnaise. Ha u le tafoleng, u sebelise makhasi a lettuoa, ka selae sa melon, u fafatse ka parsley holimo.
Snack
1 Orange kapa senoelo sa fragola,
Cottage chisi.
Mantsiboea
Ka digrama tse 10 tsa botoro ho fry omelet ho tloha ho mahe a 2, ligrama tse 75 tsa li-mushroom tse tlokotsitsoeng le ligrama tse 50 tsa poone e monate,
Salate e tsoang meroho,
Selae sa bohobe le margarine
Kapa karolo ea mahe a halikiloeng
Kapa karolo e 'ngoe ea zucchini e halikiloeng.
Letsatsi la 13
Hoseng
Senoelo sa tee ea lemon.
Lijo tsa hoseng
Joaloka ka letsatsi la bohlano.
Snack
Lebala la lamunu,
15 dikgerama tsa peo ea soneblomo.
Sejo sa hoseng sa bobeli
Sesebelisoa se seng sa sopho ea salate,
2 bohobe ba rye le 50 dikgerama tsa chisi "Bree".
Snack
50 dikgerama tsa morara kapa cherisi,
Apulo e le 'ngoe.
Mantsiboea
Sethopo se senyenyane (hoo e ka bang 200 dikgerama) ka teaspoon e 1 ea oli ea limela,
Ligrama tse 25 tsa lialmonde tse chesitsoeng,
50 dikgerama tsa litapole tse nyenyane,
Ligrama tse 75 tsa sipinake kapa linaoa,
75 dikgerama tsa lierekisi
Kapa ho sebeletsa saalmon ka moriana oa lemon le tranelate, litapole le ligrama tse 75 tsa khoele.
Letsatsi la 14
Hoseng
100 di ml ea lero la lamunu.
Lijo tsa hoseng
E tšoana le ka letsatsi la bo 6.
Snack
Li-crackers tse peli tse nang le khaba e le 'ngoe ea lijo tse nang le lero la letsoai.
Sejo sa hoseng sa bobeli
Salad ho tloha lettuce makhasi, chopped celery, likomkomere le tšepe pelepele le 50 dikgerama ea grated Edem chisi,
Bohobe bo le bong ba bohobe bo nang le margarine.
Snack
Apple,
Chisi ea Cottage e nang le litholoana.
Mantsiboea
Letlalo la khoho le halikiloeng kapa le phehiloeng, le tlotsitsoeng ka lekhalo la konofolo le teaspoon ea rosemary ea fatše,
100 dikgerama tsa sipinake le lihoete,
75 dikgerama tsa linaoa,
Ligrama tse 75 tsa raese e phehiloeng
Kapa ho fepa kana ka ginger,
Kapa karolo e 'ngoe ea sebete ka masene, 75 dikgerama tsa litapole, ligrama tse 75 tsa spinach,
Lebala la lamunu.
Letsatsi la 15
Hoseng
Senoelo sa tee ea litholoana.
Lijo tsa hoseng
E tšoana le ka letsatsi la bosupa.
Snack
Mafura a lithollo tse tlaase haholo,
Apulo.
Sejo sa hoseng sa bobeli
Salate ea 50 dikgerama tsa lierekisi, ligrama tse 100 tsa broccoli, ligrama tse 50 tsa pepere, ligrama tse 25 tsa lialmonde, makhasi a spinach, eketsa oli e le 'ngoe ea oli ea mohloaare e kopantsoeng le linoko le lero la lemone.
E 'ngoe ea lamunu.
Snack
50 dikgerama tsa ntloana e petelitsoeng chisi,
Lijo tse peli tsa bohobe tse nang le margarine.
Mantsiboea
150 dikgerama tsa nama ea likhomo e bolileng,
75 dikgerama tsa linaoa,
50 dikgerama tsa litapole, 10 dikgerama tsa botoro
Kapa ho sebelisoa ha koala ka mosetareta, linaoa, litapole, ntle le botoro,
225 dikgerama tsa litholoana tse fapaneng.
Hona joale re tseba ho etsa lijo tsa malapa a teteaneng le molemo bakeng sa mpa. Ha u shebile lijo tsena ka matsatsi a 15, u ka theola 'mele ka molemo oa mpa' me u etsa hore mpa ea hao e lule e otlolohile.