Whole day menu – 1800 kcal

Remember, however , to start with gradual change.  thats why one of my diet levels of is called  ” GOOD START”

• At the beginning  meals will be without  wheat and cow’s milk , but with natural probiotics in the form of different kinds of  buttermilk .
• You are eliminating  wheat but a complex carbohydrates will be  deliver to the body in the form of rye bread , barleys  and gluten-free flour.
• There wont be any highly processed foods , colorful, fizzy drinks , fast food restaurants and candy shop full of simple sugars and saturated trans fats .

I will provide you with plenty of seasonal vegetables and fruit , you will also benefit from the wealth of flavor offered by natural spices and herbs .

Below you can find a sample menu 1800 kcal (remember that , calories intake should always be adjusted individually to your needs )

Let’s start with breakfast , of course .

BREAKFAST

Oats with Chia and pomegranate

• 4 tablespoons of oats (  40g)
• 1 cup of rice milk ( 240ml)
• 1 tablespoon of Chia seeds (10g)
• half of pomegranate (110 g)
• 1 teaspoon of maple syrup (5 ml)
• 1 tablespoon of coconut flakes (6g)

Preparation:

1. Mix the oats and chia seeds with rice milk and maple syrup. leave it in the fridge over night.
2. Add pomegranate and coconut flakes.

SNACK 1

Toast with tomatoes

• Rye bread on a sourdough  – 3 slices , 120 g
• Tomato –  6 slices, 120 g
• Herbes de Provence 1 pinch 0,2 g

Preparation:

1. bake the bread slices in a owen or on a grill
2. add tomatoes and sprinkle with herbs

LUNCH

Cod baked with sweet potatoes and beetroots

• Fresh cod fillet without skin 200g
• half of sweet potato 150 g
• 2 beetroots, 210 g
• 1 tablespoon of ghee butter, 15g
• pinch of himalayan salt
• pinch of black pepper
• 1 teaspoon of sweet red paprika
• 1 teaspoon of dried thyme

Preparation:

1. Season the cod with salt, pepper and thyme.
2. Peel the vegetables, slice it, add butter and sprinkle with red paprika.
3. Bake it all together in the oven for around 30-40minutes.

SNACK II

Bloody gazpacho

Recipe for 1 portion, eat half of it.

( Diet By Ann is often creating the recipe for 2 days )

• 3 cups of diced tomatoes  720g
• 2 red peppers, 460g
• 1 cup of green cucumber, 250g
• 1 onion, 110g
• 0,5 clove of garlic, 2,5g
• 2 teaspoons of lime juice, 6g
• 0,5 teaspoon of white vinegar,  1,5ml
• 2 tablespoons of extra virgin olive oil, 20g
• pinch of himalayan salt, 0,2g
• pinch of black pepper, 0,2g
• 2 table spoons of fresh parsley, 12g
• handful of fresh basil
• 1 teaspoon of spinach LIO Shake (optional)

Preparation:

1. Blend all the ingredients.

DINNER

Pizza with quinoa

• 3 tablespoon of Quinoa, 42g
• 1 slice of mozzarella cheese 25g
• 0,33 teaspoon of flax seeds, 1,65g
• 0,25 teaspoon of baking powder
• 0,5 teaspoon of extra virgin coconut oil
• 0,2 cup of diced tomatoes, 42g
• rocket salad ,5 leaves, 10g
• 2 slices of prosciutto ham, 30g
• pinch of himalayan salt
• 1 teaspoon of Herbes de Provence

Preparation:

1. Cook the quinoa as written on a box, let it cool down
2. Grate the cheese
3. Mix the quinoa with all remaining ingredience except for ham and rocket salad.
4. Place the pizza dough on to a baking paper,
5. Spread the tomato sauce ( made of blended tomatoes)
6. Bake in the oven for around 10 minutes,
7. Serve with prosciutto and rocket salad

This and other simple and interesting daily menu tailored to your individual requirements can be found at Diet by Ann  https://dieta.hpba.pl/

More about level 1 of  my diet:

https://www.youtube.com/watch?v=WCb4ApE6z9w