Lanaform Back & Abs Manual De Instrucciones página 8

TYPICAL DAY :
EN
BREAKFAST :
- 1 low-fat yoghurt 125 g
- 4 slices of melba toast (40 g) + 5g light margarine (5 g = 1 level teaspoon)
- 1 slice of breast of turkey (25g)
- 1 large glass of skimmed milk (200 ml)
LUNCH :
- 150 g large shrimps (gambas) grilled (or pan-fried without oil) accompanied by lemon and yoghurt sauce
- 100 g grated carrot
- 1 slice of toast (40g) + 10g light margarine (2 level teaspoons)
DINNER :
- 1 bowl of leek soup (homemade, without potato)
- 125 g of grilled cod 'à la florentine' (with spinach) (or oven-baked in foil)
- 1 tablespoon of olive oil
- 1 fruit (80 g)
Day 1
LUNCH 1
- sandwich made of: whole-grain bread (70g), tuna, raw
vegetables, hard-boiled egg
- 50 g lettuce salad
- 1 tablespoon of lemon juice or balsamic vinegar
DINNER 1
- 125 g fillet of turkey to be grilled (or pan-fried without
oil) accompanied by lemon juice and aromatic herbs
- 200 g green peas
- 50 g pasta (weighed before cooking)
- 125 g low-fat yoghurt
Day 3
LUNCH 3
- 2 small slices of lean ham such as "jambon de Paris"
(100 g)
- 400 g salad of raw heads of chicory
- 200 g tomato salad
- 1 tablespoon of olive oil
DINNER 3
- 160 g cod baked in foil
- 80 g basmati rice (weighed before cooking)
- 250 g steamed courgettes
- 1 teaspoon of olive oil
- 1 clementine (80 g)
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Day 2
LUNCH 2
- 100 g green salad
- 120 g chicken breast (or oven-baked in foil)
- sauce from yoghurt and fresh herbs
DINNER 2
- 250 g grilled spare ribs (or cooked in the oven without
grease)
- 250 g steamed string beans
- 125 g steamed potatoes
- 1 small banana (100 g)
Day 4
LUNCH 4
- 125 g smoked salmon or salmon steak for the grill (or
baked in foil)
- 100 g lettuce salad
- 1 soupspoon of lemon juice or balsamic vinegar
- 1 orange
- 2 slices of toast (20 g)
DINNER 4
- 1 bowl of home style green vegetable soup (without
potato)
- 150 g grilled lamb cutlet (or pan-fried without grease)
- 250 g steamed carrots
- 100 g steamed potatoes