Stay at Home!
It will make your days easier at home if you stick to a daily routine. Wake up at the same time. Start the day with light exercises. Make your daily food plan with your personal kcal/ day requirement. This will help your to avoid comfort eating, increasing your calorie intake. Here is an example with 2030kcal. During the day you can do more exercises.
Food plan
Breakfast
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680 Kcal
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coffee (no sugar)
2.5 g of 85% dark chocolate
gluten free oat porridge with apple and nuts and
low fat milk
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The breakfast should be different every day.
High in fibre and carbohydrates
Very low in fat
It has good nutrition value and provides energy for the morning.
The dark chocolate gives comfort in the morning.
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Lunch
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700 Kcal
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Chick peas casserole with home made tuna, potato and carrot cake
water
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The meal consists of good nutrients,
the ratio between fat protein and carbohydrates roughly perfect:
It is an excellent low calorie lunch.
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Snack
80g grapes
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50 Kcal
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10g carbohydrates (glucose and fructose)
0.4g protein
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Dinner
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600Kcal
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Olives, tomato and cucumber salad with quark, gluten free scones with nettle tea
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Simple low fat dinner
Nettle is a valuable herb, which stimulates the lymphatic system
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