Diet for 14 days
One of the best 14-day diets is the Waitrose triple meal / double snack system developed by American nutritionists. This balanced diet includes frequent servings of fatty fish to consume omega-3 unsaturated fatty acids and dairy products for calcium absorption.
An important point is to take at least 6-8 glasses of liquid per day in the form of water, fruit juices, weak tea and coffee, milk or herbal tea.
Before changing the diet in accordance with the diet for 14 days, patients with various diseases should consult a doctor.
Diet menu for 14 days
Below is a detailed menu of the diet for 14 days by day, with the calculation of the daily calories taken for each meal. According to reviews, the diet for 14 days is easily tolerated, without hunger and harm to health.
Day 1 (8):
- Breakfast - 50 g of muesli with 125 ml of semi-fat milk (1.5-2.5%) and any fruits and nuts, a glass of freshly squeezed juice. The calorie content of such a breakfast is 373 kcal, saturated fat - 2.8 g;
- Lunch - carrots, lentil soup with caraway seeds and a rye bun. The calorie content of lunch is 293 kcal, saturated fat - 5.9 g;
- Dinner - skinless chicken fillet baked in foil with canned beans, leeks, 125 ml chicken stock and fresh thyme, baked apples filled with dried fruits, topped with one scoop of ice cream. The calorie content of dinner is 567 kcal, saturated fat - 4.9 g;
- The first snack consists of low-fat natural yogurt with honey. Caloric content is 146 kcal, saturated fat - 1.2 g;
- The second snack consists of one banana and a handful of red grapes. Calorie content is 119 kcal, saturated fat - 0.1 g.
The total calorie content of the first day of the 14-day diet is 1498 kcal, saturated fat - 14.9 g. If a vegetarian follows the diet for 14 days, the chicken must be replaced with eggplant.
Day 2 (9):
- Breakfast - oatmeal made from 50 g of oatmeal and 200 ml of skim milk with 30 g of raisins, a glass of freshly squeezed juice. The calorie content of breakfast is 404 kcal, saturated fat - 4.2 g;
- Lunch - 100 g of fried chicken (or eggplant) in pita bread, 1 glass of tomato juice, lettuce, cucumbers and tomatoes. The calorie content of lunch is 382 kcal, saturated fat - 1.2 g;
- Dinner - mushroom risotto and fruit potpourri with fresh mint. The calorie content of dinner is 370 kcal, saturated fat - 5.0 g;
- The first snack is chopped pears. Caloric content is 64 kcal, saturated fat - 0.0 g;
- The second snack is low-fat live bio-yogurt with pumpkin seeds. The calorie content is 201 kcal, saturated fat - 1.9 g.
The total calorie content of the second day of the diet for 14 days is 1421 kcal, saturated fat - 12.3 g.
Day 3 (10):
- Breakfast - 50 g of muesli with 125 ml of semi-fat milk (1.5-2.5%) with dried fruit and a glass of freshly squeezed juice. The calorie content of such a breakfast is 312 kcal, saturated fat - 2.8 g;
- Lunch - salad of half an avocado, fresh spinach, tomato with French sauce and 200 g of wild rice. The calorie content of such a dinner is 300 kcal, saturated fat - 5.3 g;
- Dinner - jacket potatoes, 100 g of hot smoked trout fillet, raw carrots, celery, nuts and apples. The calorie content of dinner is 747 kcal, saturated fat - 4.5 g;
- The first snack is 150 grams of low fat Greek yogurt. Calorie content is 101 kcal, saturated fat - 1.5 g;
- The second snack is two plums. Caloric content is 40 kcal, saturated fat - 0.0 g.
The total calorie content of the third day of the diet for 14 days is 1500 kcal, saturated fat - 14.1 g.
Day 4 (11):
- Breakfast - two whole wheat toast with orange marmalade and ginger, apple, banana, orange juice and frozen fruit cocktail. The calorie content of such a breakfast is 446 kcal, saturated fat - 0.6 g;
- Lunch - potato salad with canned corn, parsley and red bell pepper. The calorie content of such a dinner is 173 kcal, saturated fat - 0.8 g;
- Dinner - Thai chicken with curry and rice, two tomatoes. The calorie content of dinner is 460 kcal, saturated fat - 4.5 g;
- The first snack is a bun with honey and walnuts. Caloric content is 202 kcal, saturated fat - 0.9 g;
- The second snack is one apple. Caloric content is 55 kcal, saturated fat - 0.0 g.
The total calorie content of the fourth day of the diet for 14 days is 1336 kcal, saturated fat - 6.8 g.
Day 5 (12):
- Breakfast - an omelet of two eggs and parsley, one toast, a glass of freshly squeezed juice. The calorie content of such a breakfast is 359 kcal, saturated fat - 1.3 g;
- Lunch - one chicken breast fillet with lettuce and bell pepper. The calorie content of such a dinner is 482 kcal, saturated fat - 6.7 g;
- Dinner - 120 g of fresh cod fillet with 50 g of shrimp and fresh spinach, baked in foil, half an avocado and a tomato. The calorie content of dinner is 385 kcal, saturated fat - 4.9 g;
- The first snack is a fruit bun with unsweetened jam. Caloric content is 182 kcal, saturated fat - 1.2 g;
- The second snack is a fruity medley. Caloric content is 27 kcal, saturated fat - 0.0 g.
The total calorie content of the fifth day of the diet for 14 days is 1498 kcal, saturated fat - 14.9 g. If the vegetarian diet is followed, fish, mushrooms or eggplant are added instead of chicken to the diet menu for 14 days.
Day 6 (13):
- Breakfast - fresh melon, croissant with jam and a glass of freshly squeezed juice. The calorie content of such a breakfast is 295 kcal, saturated fat - 4.5 g;
- Lunch - celery soup and bacon and leek rolls. The calorie content of such a dinner is 316 kcal, saturated fat - 3.5 g;
- Dinner - stew of 150 g beans, 200 g canned tomatoes, 2 cloves of garlic and 1 onion, with new potatoes and cauliflower, live bio-yogurt with blueberries and almonds. The calorie content of dinner is 528 kcal, saturated fat - 1.9 g;
- The first snack is 2 oatmeal cookies and 3 tomatoes. Calorie content is 211 kcal, saturated fat - 2.4 g;
- Second snack - half papaya, fruit paris. Caloric content is 43 kcal, saturated fat - 0.1 g.
The total calorie content of the sixth day of the diet for 14 days is 1393 kcal, saturated fat - 12.4 g.
Day 7 (14):
- Breakfast - oatmeal made from 50 g of oatmeal and 200 ml of skim milk with 30 g of black currant and sesame seeds, a glass of freshly squeezed juice. The calorie content of such a breakfast is 405 kcal, saturated fat - 3.1 g;
- Lunch - 250 g of beans with lettuce, chopped tomatoes, drizzled with balsamic vinegar. The calorie content of such a dinner is 493 kcal, saturated fat - 2.0 g;
- Dinner - fried duck fillet. The calorie content of dinner is 50 kcal, saturated fat - 1.9 g;
- The first snack is 2 plums. Caloric content is 50 kcal, saturated fat - 0.0 g;
- The second snack is two gingerbread cookies. The calorie content is 150 kcal, saturated fat - 1.6 g.
The total calorie content of the seventh day of the diet for 14 days is 1459 kcal, saturated fat - 8.6 g.
According to reviews, a diet for 14 days helps to get rid of 3-5 kg without hunger and harm to the body.
Found a mistake in the text? Select it and press Ctrl + Enter.
