Gender: Female

Height: 150

Weight: 80

Age: 20

Stage 1
𝑤𝑒𝑖𝑔ℎ𝑡 (𝑘𝑔) 80
𝑩𝑴𝑰 → = 2
= 35.5
ℎ𝑒𝑖𝑔ℎ𝑡 (𝑚2) 150

BMI = Body Mass Index

Stage 2
Calories Need = weight ×20 = 80×20 = 1600

Snacks
Limit nuts, popcorn, carrots, hot drinks without sugar,
grapefruit, orange.

• 2 to 3 liters a day
• Exercises every day for 30 min or 60 min
• Sleeping minimum 6 h, maximum 8h
• Between every meal 6 hours
 First day

Piece of light cheese (70 kcal)

Breakfast ¼ piece of bread (265Kcal)
Green tea (2.5 Kcal)
Row vegetable dish (38.8 Kcal)
Lunch ½ piece of bread (265 Kcal)
¼ boiled chicken ( 530 Kcal)
4 spoons of beans (284 Kcal)
Dinner
1 Cucumber (15 Kcal)

Second day

Breakfast 4 spoons of beans (284 Kcal)

¼ piece of bread (265 Kcal)
Green tea (2.5 Kcal) or Nescafe (10 Kcal)
Lunch 2 pieces of boiled meat (143×2 Kcal)
½ piece of bread (265×2 Kcal)
Salad (110 Kcal)
Dinner Piece of light cheese (70 Kcal)
¼ piece of bread (265 Kcal)
 Third day

Breakfast 1 boiled egg (155 Kcal)

¼ piece of bread (265 Kcal)
Cup of green tea (2.5 Kcal)
Lunch ¼ boiled chicken (284.4 Kcal)
Row vegetable dish (38.8 Kcal)
¼ piece of bread (265 Kcal)
Salad (110 Kcal)
Dinner Piece of light cheese (70 Kcal)
¼ piece of bread (265 Kcal)
Tomato’s (18 Kcal)

Fourth day

Breakfast Omelet egg (276 Kcal)

¼ piece of bread (265 Kcal)
Cup of green tea (2.5 Kcal)
Lunch Lentils soup (210 Kcal)
Salad (110 Kcal)
¼ piece of bread (265 Kcal)
Apple (52 Kcal)
Dinner 2 cup of yogurt (120×2 Kcal)
 Fifth day
Breakfast Piece of light cheese (70 Kcal)
¼ piece of bread (265 Kcal)
Tomato (18 Kcal)
Lunch Grilled fish (241 Kcal)
¼ piece of bread (265 Kcal)
Salad (110 Kcal)
Dinner 2 cup of yogurt (120×2 Kcal)
Cup of skimmed milk (130 Kcal)

Sixth day
Breakfast 4 spoons of beans (142 Kcal)
¼ piece of bread (265 Kcal)
Cup of green tea (2.5 Kcal)
Lunch ¼ boiled chicken (284.4 Kcal)
¼ piece of bread (265 Kcal)
Salad (110 Kcal)
Dinner 2 or 4 Apple (fruit) (2×52 Kcal) (4×52 Kcal)

Seventh day
Breakfast Boiled egg (155 Kcal)
¼ bread (265 Kcal)
Cup of green tea (2.5 Kcal)
Lunch Boiled potato dish (114 Kcal)
¼ bread (265 Kcal)
Salad (110 Kcal)
Dinner Piece of light cheese (70 Kcal)
¼ bread (265 Kcal)
Tomato (18 Kcal)