Usually we manage to stick to the rules of proper nutrition throughout the diet, but on weekends, only a few can withstand without disruption. This diet is designed for 7 days and allows you to endure the weekend without harm to the diet. Moreover, the diet on Saturday and Sunday increases to 2000 calories, which allows you to treat yourself to something tasty and even go to a cafe with friends. From Monday to Friday, you should reduce the calorie intake to 1200 kcal, give up pastries, carbonated drinks and convenience foods. Monday Breakfast: 10 tbsp. l. muesli, 1 cup skim milk, 2 kiwifruit, tea or coffee. Второй завтрак: 1 ломтик цельного тоста с 1 ч. l. honey or jam. Lunch: 150 g of pollock, boiled with herbs, 1 cup of vegetable salad, seasoned with 1 tbsp. l. olive oil and lemon juice. Перекус: 125 мl. natural yogurt, 1/2 cup berries. Ужин: 100 г отварной или приготовленной на пору индейки, 125 мl. yogurt. Tuesday Breakfast: 150 g of low-calorie cottage cheese, 2 tbsp. l. сметаны, 1 ч. l. honey, coffee or tea. Second breakfast: 2 rye bread with soft light cheese. Lunch: 160 g of oven-baked pork, fresh vegetables. Snack: 1 fruit (except banana and grapes). Dinner: 150 g of boiled shrimp, 1 serving of vegetable salad with vegetable oil. СредаЗавтрак: 80 г гречневой каши на молоке, 1/ 2 чашки домашнего творога с 1 ч. l. honey, tea or coffee. Second breakfast: 1 glass of 1.5% milk. Lunch: 150g tofu, 200g sweet and sour shrimp, 1 cup lettuce. Перекус: 125 мl. natural yogurt, 1/2 cup berries. Dinner: 3 ounces skinless roasted chicken, 1 cup boiled green peas. ЧетвергЗавтрак: 200 мl. fruit smoothie, 1 whole grain toast with tomato and cheese. Second breakfast: 1 toast with a slice of cheese and cucumber slices. Lunch: 1/2 pita with a piece of ham and vegetables, baked in the oven, tea. Snack: 1 fruit (except banana and grapes). Dinner: 200 g vegetable stew, 1 piece of fish baked in the oven with 1 tomato. Friday Breakfast: 2 rye breads, 50 g soft cheese, a cup of chopped tomatoes. Второй завтрак: 200 мl. fruit smoothie. Lunch: baked meat, fish or chicken with 4 tbsp. l. boiled beans seasoned with lemon juice and herbs. Перекус: 125 мl. natural yogurt, 1/2 cup berries. Dinner: 60 g of homemade cheese or low-fat cottage cheese, 125 g of boiled chicken or fish, 50 g of boiled brown rice. SaturdayBreakfast: millet porridge in milk with 10 g butter, 1 cup fresh berries or one seasonal fruit, tea or coffee. Second breakfast: tea with 1 piece of hard cheese (50-60 g). Lunch: 160 g grilled oily fish, fresh vegetable salad, 1 toast with honey. Snack: 1 fruit (except banana and grapes). Dinner: 90 g low-calorie hummus, fresh vegetables, 1 honey toast. ВоскресеньеЗавтрак: омлет с копченым лососем, 100 г творога, 1 цельнозерновой хлебец, чай или кофе с 1 ч. l. honey. Second breakfast: 1 fruit (except banana and grapes). Обед: 200 мl. cabbage soup in chicken broth, 100 g of boiled rice, 100 g of boiled turkey or chicken. Snack: cereal or protein bar. Dinner: 120 g oven-baked mackerel with lemon, vegetable stew.