Drink 2 glasses of water as soon as you wake up in the morning.
BREAKFAST
1 tea glass of tea (unsweetened)
1 thin slices of white cheese (low fat) (30gr-35gr)
1 egg
4-5 olives (unsalted-unhydrated)
2-3 Thin slices of whole wheat bread (whole wheat, rye, wheat)
cold vegetables, tomato, pepper, parsley, cress, arugula, cucumber, lettuce (oil-free)
1st INTERCEPTION
1 MEDIUM SIZE FRUIT
1 WALNUT
1 GLASS OF MILK (CINNAMON)
LUNCH
1 bowl of soup (1 ladle) and 2 thin slices of bread or 3 thin slices of bread
4 meatball-sized meat, meatballs, chicken (120GR) or fish (150gr) – 4-5 tablespoons of legume meal at least once a week
Plenty of greens, cold vegetables, salad (1 TSPON OF OIL)(VINEGAR-LEMON-POGRANATE SOUR)
Afternoon
1 CAN OF MILK
4 pieces of breadsticks
Or
1 thin slice of white cheese
p>2 thin slices of bread
Cold vegetables
LATER AFTERNOON (if we start the day early)
1 MEDIUM SIZE FRUIT
4-5 HAZELNUT-ALMOND
ANNIGHT
1 bowl of soup (1 ladle) and 2 thin slices of bread or 3 Thin slices of bread
8 tablespoons of vegetable dish (to be cooked with 1 teaspoon of oil)
Half a bowl of yoghurt
Lots of greens, seasonal salad (without oil)
or
NIGHT
(1.5-2 hours before bedtime at the latest)
1 medium size fruit
3 tablespoons of oatmeal
Half a bowl of yoghurt (with cinnamon)
NOTE: DON'T FORGET TO CONSUME AT LEAST 10-15 GLASSES OF WATER A DAY!
-BE CAREFUL TO CONSUME YOUR FOODS IN THE RECOMMENDED AMOUNT AND MEALS
FOODS NOT RECOMMENDED TO EAT
-Simple sugar and sugary foods desserts
-Sugar cake, cake, cookies, chocolate
-Soft drinks (cola, soda, ready-made fruit juices)
-Fries (meat- vegetable-pastry)
-Oily sauces, offal (liver, kidney, spleen, tongue)
-Butter, margarine, lard, tallow, clotted cream, cream, tahini
-Very salty foods (pickles, pickles, canned foods, chips)
-Ready foods with unknown contents (ready-made soups, ready-made sauces) r..)
*MEAL BETWEEN SHOULD NOT BE MORE THAN 2-2.5 HOURS.
*IF WE CONSUME MEAT-PROTEIN AT LUNCH, WE SHOULD CONSUME VEGETABLES-FASTE IN THE EVENING MEAL.
WE SHOULD CONSUME AT LEAST 2 LT OF WATER DURING THE DAY.
The energy and consumption options to be taken may vary depending on specific health conditions and situations. Do not neglect your doctor and dietician follow-up during your pregnancy.
Stay healthy..
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