ddung涛 发表于 2011-4-5 22:42 http://www.dolc.de/forum/images/common/back.gif
下面是一种，还有一些小变异版，换个肉的种类阿之类的，但是碳水蛋白质脂肪比例基本是固定的
注意下面的warning
（Day n下面，第一行是早餐，第二行是午餐，第三行是晚餐）
Day 1
1 cup black coffee+I teaspoon sugar
2 hard boiled eggs+Boiled broccolli or 1 tomato
1 piece of meat+salad with oil and lemon
Day 2
1 cup black coffee+I teaspoon sugar
1 piece of meat+salad with oil and lemon+（1 fresh fruit）
Ham+1 cup natural yogurt（+salad with oil and lemon）
Day 3
1 cup black coffee+I teaspoon sugar+1 toast
Boiled broccolli or spinach+1 tomato+1 fresh fruit
2 hard boiled eggs+ham+salad with oil and lemon
Day 4
1 cup black coffee+I teaspoon sugar（+1 toast）
1 hard boiled egg+1 shredded carrot+2 tablespoons cottage cheese
1 small can of fruit+1 cup natural yogurt
Day 5
1 large shredded carrot+with lemon
1 large lean fish+with lemon or a little butter
1 piece of meat+salad or broccolli
Day 6
1 cup black coffee+I teaspoon sugar（+1 toast）
1 chicken+salad with oil and lemon
2 hard boiled eggs+1 large shredded carrot
Day 7
1 cup tea without sugar
1 piece boiled meat+1 fresh fruit
NOTHING
Day 8
1 cup black coffee+I teaspoon sugar
2 hard boiled eggs+Boiled broccolli or 1 tomato
1 piece of meat+salad with oil and lemon
Day 9
1 cup black coffee+I teaspoon sugar
1 piece of meat+salad with oil and lemon（+1 fresh fruit）
Ham+1 cup natural yogurt（+salad with oil and lemon）
Day 10
1 cup black coffee+I teaspoon sugar+1 toast
Boiled broccolli or 1 tomato+1 fresh fruit
2 hard boiled eggs+ham+salad with oil and lemon
Day 11
1 cup black coffee+I teaspoon sugar（+1 toast）
1 hard boiled egg+1 shredded carrot+2 tablespoons cottage cheese
1 small can of fruit+1 cup natural yogurt
Day 12
1 large shredded carrot+with lemon
1 large lean fish+with lemon or a little butter
1 piece of meat+salad or broccolli
Day 13
1 cup black coffee+I teaspoon sugar
1 chicken+salad with oil and lemon
2 hard boiled eggs+1 large shredded carrot
Warning
*canned fruit without juice
*chicken (medium) must eat the whole thing but without skin
*lunch and dinner (on the same day) can be switched
*lean fish - trout, pike etc
*you can use some seasoning but no salt
*yogurt has to be natural (without fruit)
*salad has to be without tomotoes or cucumbers
*you need to drink a lot of water min 3 liters day (no carbonated water) 回复 12# gabbie
好详细~多谢MM哈~
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