Drink at least eight glasses of water a day. Try to reduce the number of cups of tea or coffee you drink. Do not brew tea too hard and drink it without sugar, the same applies to coffee. MondayBreakfast: a glass of low-fat (1%) kefir or yogurt, an apple, a slice of black bread with tomato, sliced into slices. 
Effective diet for 7 days. Lunch: 200 g of chicken leg (without skin), a large portion of salad from various vegetables, seasoned with lemon juice, one small bun of wholemeal flour, tea or coffee. Snack: black bread toast with liver pate with two tablespoons of boiled beans or with cod, cabbage and beans salad, tea. Dinner: a glass of dry wine, a plate of stewed cauliflower, dusted 25 g of grated cheese, tomatoes, beans, baked apple stuffed with one teaspoon of currants and a teaspoon of honey. Tuesday Breakfast: 150 g of grilled chicken fillet, 25 g of mushrooms boiled in water, a slice of black bread, tea or coffee. Lunch: a sandwich of two slices of bran bread and 50 grams of homemade cheese, a salad, an orange. Lunch: a plate of vegetable soup, a small bun of wholemeal flour, one apple. Dinner: 200 grams of buckwheat porridge, stewed cauliflower, tomatoes, green beans, a small glass of dry wine. 
Wednesday Breakfast:a glass of low-fat (1%) kefir or yogurt, an apple, a slice of black bread with sliced tomatoes Lunch: 200 g of chicken leg (skinless), a large portion of vegetable salad dressed with lemon juice, one small bun made of wholemeal flour, tea or coffee. Afternoon snack: host of black bread with liver pate with two tablespoons of boiled beans or salad of cod, cabbage and boiled beans, tea. Dinner: a glass of dry wine, a large portion of stewed cauliflower, sprinkled with 25 g of grated cheese, tomatoes, beans, baked apple stuffed with one teaspoon of currants and a teaspoon of honey Thursday Breakfast: black bread toast with vegetables and boiled beef or chicken fillet, 50 g of homemade cheese, one tomato Lunch: one small wholemeal bun with salad from cabbage and cucumbers and 50 g of low-fat ham, an apple. Afternoon snack: 90 g of tuna in its own juice, a large portion of salad from cabbage, cucumber, sweet pepper, two slices of black bread. Dinner: 100 g of low-fat beef chop grilled noah, 75 g on water, green beans, cabbage, cauliflower, orange, a small glass of dry wine. Friday
Breakfast: 200 g oatmeal porridge, small banana. Lunch: 100 g shrimp, a large portion of cabbage salad, cucumbers, tomatoes, seasoned with lemon juice, pear. Lunch: toast with bran bread, tomatoes, 20 g of grated cheese. Dinner: four fish sticks, heated on the grill, two tablespoons of boiled beans, tomatoes, one tablespoon of green peas, orange. SaturdayBreakfast: a large piece of melon. Dinner: low-fat steak (without onions), orange or pear.Halfery: a plate of vegetable soup, two tomatoes, two slices of black bread. boiled chicken, small banana. SundayBreakfast: fruit salad - cut an apple, pear and banana into cubes, season with two tablespoons of low-fat yogurt. 
Dinner:sandwich - wholemeal bread and lettuce, 25 g of boiled lean meat, 200 g of vegetable and fruit salad, kiwi slices. Afternoon snack: 50 g of spaghetti with green peas, finely chopped green onions, bell peppers, tomatoes and lemon juice. Dinner: salad of 50 g of chopped chicken breast, lightly fried onions, tomatoes, celery, paprika, seasoned with ginger and garlic to taste. Two tablespoons of boiled rice and a glass of dry wine can also be used by men, especially beer drinkers, who, as a reward for their dedication to this drink, have acquired large, shapeless bellies.
