Fitness diet for girls.

1 day
Breakfast: 2 eggs (one yolk protein 2), 100 grams of oatmeal, 1 tbsp. orange juice, fat-free yogurt '50.
Lunch: fruit salad, low fat yogurt.
Lunch: 100 g of cooked chicken, 100 grams of rice, a green salad.
Lunch: Baked potatoes, low-fat yogurt.
Dinner: 200 g fish stew, salad, apple.




Day 2
Breakfast: 100 grams of cereal, a glass of skim milk, 2 eggs, a little fruit.
Lunch: 1 cup of carrot juice, 50 g of cottage cheese.
Lunch: chicken salad (150-200 g of meat), 1 potato, apple.
Afternoon snack: nonfat yogurt, fruit.
Dinner: 150 grams of fish, 1 cup of cooked beans, salad (you can with low-fat salad dressing)

Day 3
Breakfast: 200 g strawberries, 100 g of oatmeal, scrambled eggs 2.
Second breakfast: a banana, 100 g of cottage cheese.
Lunch: 200 g of fish, 100 grams of rice, salad.
Afternoon snack: fruit yogurt.
Dinner: 100 g of turkey, 1 cup corn salad.

Day 4
Breakfast: 1 grapefruit, 100 g of rolled oats, 1 cup of milk.
Second breakfast: a banana, 100 g of cottage cheese.
Lunch: 150 g chicken, rice '50
Snack: 1 cup vegetable juice, bran.
Dinner: 120 grams of beef, a cup of corn.

Day 5
Breakfast: peach, 100 grams of oatmeal, scrambled eggs, a glass of juice.
Lunch: 1 cup of vegetable juice, 100 grams of rice.
Lunch: 100 g turkey, apple.
Lunch: salad, 100 g of cottage cheese.
Dinner: 100 g chicken salad.

Day 6
Breakfast: scrambled eggs, 100 g of buckwheat, 1 cup of milk.
Second breakfast: cottage cheese, banana.
Lunch: 200 g of fish, 100 grams of rice, salad, orange juice.
Lunch: baked potato, yogurt.
Dinner: 150 grams of shrimp, salad vegetables.

7th day
Breakfast: apple omelet from 2 eggs, 100 g of buckwheat.
Second breakfast: 100 g cottage cheese, peaches.
Lunch: 100 grams of beef, mixed vegetables (corn, carrots, peas).
Afternoon snack: yogurt, 100 grams of rice.
Dinner: 150 grams of chicken, vegetable salad.

Fitness diet involves 5 meals a day. When caloric about 1500-1600 calories a day, such a diet provides a safe weight loss. Sample fitness diet contains little fat, more carbohydrates and protein. With a diet you should drink up to 2 liters of fluid a day. Even if the balance on your weight increases, okay, then you lose fat and gain muscle. Relying entirely on the scale is not worth it. The main thing is what you look like, look in the mirror, and changes can be judged by the clothes.

Try not to do too much breaks in food, they contribute to body fat!