HEALTHY

Menu

Colibri Diet
Level 1
 BASIC RULES:
1. Keep in mind that you are not just going on a diet, but you are starting
a new lifestyle.

2. The interval between meals should be 2-3 hours,it is very important to

observe the breaks between meals and the general grammage in the
menu.

3. In the morning on an empty stomach, you must drink 300- 400 ml of

water, 30 minutes before meals.

4. You can drink coffee from 11:00 to 16:00, 30 minutes after a meal or a
snack.

5. The following types of nuts are allowed (without salt): walnuts,

almonds, hazelnuts, cashews.

6. All grammage is considered for raw products (foods).

walnuts,almonds, hazelnuts, cashews.

7. Forbidden products: flour, potatoes, sugar, dairy products (with the

exception of fat-free cottage cheese).

8. Sweets are prohibited.

9. To sweeten the meals, use only stevia.

10. Your last meal (dinner) should not be less than 3 hours before
bedtime.

11. During this regimen, the use of alcohol is excluded.

12. Shrimp, salmon, and seafood can be replaced with any kind of fish.

13. Colibri Diet regimen is allowed during pregnancy and lactation

(Caution! Only after six months of breastfeeding).

Good Luck!
 1 day
COLIBRI DIET
Breakfast
A glass of water 30 minutes
before the meal, 2 egg omelet
with mushrooms (60 g)

Snack
200 gr kiwi + 50 gr walnuts

Lunch
A glass of water 30 minutes
before the meal, 40 g of
buckwheat + 150 g of salad

Snack
Green apple

Dinner
A glass of water 30 minutes
before the meal, 150 grams of
beef + 150 grams of warm
vegetable salad.
 2 day
COLIBRI DIET
Breakfast
A glass of water 30 minutes before
the meal, pudding: 2 tablespoons
of chia + 250 ml of vegetable milk
+ a tablespoon of sesame seeds +
110 g of fruits

Snack
200 g of vegetable salad

Lunch
A glass of water 30
minutes before the meal,
300 ml of mushroom
puree soup

Snack
50 g of walnuts

Dinner
A glass of water 30 minutes
before the meal, 150 g of rabbit
meat + 150 g of vegetables
 3 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes
before the meal, 2 toasts with
half an avocado and a boiled
egg on whole grain bread

Snack
One carrot

Lunch
A glass of water 30 minutes
before the meal, 150 g of fish
+ 150 g of vegetable salad

Snack
200 g vegetable salad

Dinner
A glass of water 30 minutes
before the meal, 50 g of
couscous + 150 g of chicken
breast
 4 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes
before the meal, 100 g of
hummus + 3 rice cakes + 2
tomatoes

Snack
One banana

Lunch
A glass of water 30 minutes
before the meal, a can of tuna
+ 200 g of salad

Snack
300 gr of vegetable stew

Dinner
A glass of water 30 minutes before
the meal, 150 g of stewed pork and
150 g of cabbage
 5 day
COLIBRI DIET
Breakfast
A glass of water 30 minutes before
the meal, 2 boiled eggs, arugula
and 4 cherry tomatoes

Snack
200 g of fruit salad

Lunch
A glass of water 30 minutes
before the meal, 50 g of lentils
+ 200 g of baked vegetables

Snack
200 g of fresh apple or
baked apple with
cinnamon

Dinner
A glass of water 30 minutes
before the meal, 250 g of
salmon + 200 g of spinach +
lemon
 6 day
COLIBRI DIET
Breakfast
A glass of water 30
minutes before the meal,
smoothie bowl (250 gr)

Snack
200 g of kiwi + 50 g of
walnuts

Lunch
A glass of water 30 minutes
before the meal, 300 ml of
chicken broth with vegetables

Snack
Pears (200 g)

Dinner
A glass of water 30 minutes before
the meal, 1 zucchini/ eggplant
stuffed with 100 g of baked meat
 7 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes
before the meal, 2 pancakes and
100 g of fruits

Snack
A carrot or a cucumber

Lunch
A glass of water 30 minutes before
the meal, 200 g of pork chop with
200 g of green beans fried in olive
oil

Snack
50 gr walnuts

Dinner
A glass of water 30 minutes
before the meal, 300 g of
tomato meal with roasted bell
peppers
 8 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes
before the meal, one yolk +
two egg whites + 50 g of
avocado + 4 bread rolls

Snack
One banana

Lunch
A glass of water 30
minutes before the meal,
150 g of chicken meat + 40
g of buckwheat + 200 g of
salad

Snack
One apple

Dinner
A glass of water 30 minutes
before the meal, 150 g of
shrimps + 150 g of baked
vegetables
 9 day
COLIBRI DIET

Breakfast
A glass of water 30
minutes before the meal, 2
egg omelet with
vegetables or shakshuka

Snack
One orange

Lunch
A glass of water 30 minutes before
the meal, 200 g of baked beef with
200 g of broccoli and carrots

Snack
250 g of beetroot salad

Dinner
A glass of water 30 minutes
before the meal, 50 g of
quinoa salad with 100 g of
boiled/roasted vegetables
 10 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes
before the meal, 2
tomatoes with 100 g of
mozzarella and olives with
oregano

Snack
Greek yogurt

Lunch
A glass of water 30 minutes
before the meal, 300 ml of
spinach soup

Snack
200 g of fruit salad

Dinner
A glass of water 30 minutes
before the meal, 250 g of
cheese pudding with baked
zucchini
 11 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes
before the meal, 100 g of
cheese + 100 g of Greek yogurt

Snack
50 g of walnuts

Lunch
A glass of water 30 minutes
before the meal, fried chicken
leg with 200 g of tomato and
cucumber salad

Snack
200 g of fruit salad

Dinner
A glass of water 30 minutes
before the meal, 250 g of
zucchini noodles with
parmesan
12 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes before
the meal, 2 toasts with half an
avocado and a fried egg on whole
grain bread

Snack
Two bars of dark chocolate, 85%

Lunch
A glass of water 30 minutes
before the meal, 200 ml of
fish soup with vegetables

Snack
A handful of olives

Dinner
A glass of water 30 minutes before
the meal, 250 g of cauliflower and
broccoli salad with olive oil and
balsamic vinegar
 13 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes before the
meal, pudding: 2 tablespoons of chia +
250 ml of vegetable milk + a teaspoon of
sesame seeds + 110 g of fruit

Snack
One apple

Lunch
A glass of water 30 minutes
before the meal, 300 ml of
mushroom puree soup

Snack
Two cucumbers

Dinner
A glass of water 30 minutes
before the meal, 150 g of
chicken with 150 g of
tomatoes and baked green
beans
 14 day
COLIBRI DIET
Breakfast
A glass of water 30 minutes before the
meal, a smoothie made with with one
banana, 50 g of spinach, one green apple,
chia seeds and water

Snack
A can of tuna + 200 g of tomato
salad

Lunch
A glass of water 30 minutes before
the meal, 200 g of chicken/ beef
meatballs + 100 g of vegetables

Snack
One pear

Dinner
A glass of water 30 minutes
before the meal, 200 g of baked
fish + 150 g of vegetables
 15 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes
before the meal, smoothie bowl
(250 gr)

Snack
One orange

Lunch
A glass of water 30 minutes before the
meal, 200 g of shrimps fried in oil + 100
g of green peas

Snack
50 gr of walnuts

Dinner
A glass of water 30
minutes before the meal,
300 g of Caprese salad
 16 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes before
the meal, 2 slices of whole grain bread
with hummus and 2 tomatoes with
arugula

Snack
One carrot

Lunch
A glass of water 30 minutes
before the meal, a chicken
wrap in salad leaves

Snack
Greek yogurt

Dinner
A glass of water 30 minutes
before the meal, a salad of 300 g
of boiled chickpeas with
tomatoes, cucumbers and olives
 17 day
COLIBRI DIET

Breakfast
A glass of water 30
minutes before the meal,
150 g of fruit salad

Snack
One apple

Lunch
A glass of water 30 minutes
before the meal, 1 burger without
the bun with lettuce and tomato

Snack
One banana

Dinner
A glass of water 30 minutes
before the meal, 200 g of
fried eggplant and zucchini +
150 g of chicken
18 day
COLIBRI DIET

Breakfast
A glass of water 30
minutes before the meal,
2 pancakes with 100 g of
fruit

Snack
Blueberry smoothie

Lunch
A glass of water 30 minutes
before the meal, 50 g of
quinoa and 150 g of
vegetables

Snack
1 bell pepper

Dinner
A glass of water 30 minutes
before the meal, 200 g of
baked salmon + 200 g of
green salad
 19 day
COLIBRI DIET
Breakfast
A glass of water 30 minutes
before the meal, 2 egg
omelet with 60 g mushrooms

Snack
210 g of kiwi

Lunch
A glass of water 30 minutes
before the meal, 300 g of
Caesar salad with chicken

Snack
A carrot or a cucumber

Dinner
A glass of water 30 minutes
before the meal, 2 peppers
stuffed with meat and cheeses
 20 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes
before the meal, 100 g of
yogurt with 50 g of muesli
and 25 g of nuts

Snack
200 g of fruit salad

Lunch
A glass of water 30 minutes
before the meal, pork chop
(200 g) + 200 g of green beans

Snack
50 g of walnuts

Dinner
A glass of water 30 minutes
before the meal, 300 g of
warm vegetable salad
 21 day
COLIBRI DIET
Breakfast
A glass of water 30
minutes before the meal,
150 g of fruit salad

Snack
One carrot

Lunch
A glass of water 30 minutes
before the meal, 250 g of
eggplant/zucchini mini pizza

Snack
Greek yogurt

Dinner
A glass of water 30
minutes before the meal,
150 g of fried chicken
with 150 g of broccoli
 22 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes
before the meal, 100 g of
salmon, two eggs and
vegetables

Snack
50 g of walnuts

Lunch
A glass of water 30 minutes
before the meal, 150 g of
chicken breast + 200 g of grilled
vegetables

Snack
One bell pepper

Dinner
A glass of water 30 minutes
before the meal, 250 g of fish
+ 200 g of asparagus/
zucchini/ eggplant
 23 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes
before the meal, 100 g of
hummus + 3 rice cakes + 2
tomatoes

Snack
200 g of fruit salad

Lunch
A glass of water 30 minutes before the
meal, 150 g of chicken liver + 150 g of
warm vegetable salad

Snack
50 g of walnuts

Dinner
A glass of water 30 minutes
before the meal, 150 g of
turkey breast + 50 g of
couscous
 24 day
COLIBRI DIET

Breakfast
A glass of water 30
minutes before the meal, 2
toasts with half an
avocado and scrambled
eggs on whole grain bread

Snack
One banana

Lunch
A glass of water 30 minutes
before the meal, 300 ml of
mushroom cream soup

Snack
One apple

Dinner
A glass of water 30 minutes
before the meal, a salad
made with 2 tomatoes, 1
can of tuna, 1 onion and 1
bell pepper
 25 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes before
the meal, a smoothie made with
celery stalk, carrots, cucumber and
a piece of ginger

Snack
Greek yogurt

Lunch
A glass of water 30 minutes
before the meal, 300 g of
green bean salad with
spinach

Snack
Two small carrots

Dinner
A glass of water 30 minutes
before the meal, 200 g of
baked fish + 150 g of
vegetables
 26 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes before
the meal, pudding: 2 tablespoons
of chia + 250 ml of vegetable milk
+ a teaspoon of sesame seeds +
110 g of fruits

Snack
One bell pepper

Lunch
A glass of water 30
minutes before the meal,
300 ml of cabbage soup

Snack
50 g of walnuts

Dinner
A glass of water 30 minutes before
the meal, 200 g of baked beef with
200 g of cauliflower and carrots
 27 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes
before the meal, two fried eggs
+ half an avocado + vegetables

Snack
200 gr fruit salad

Lunch
A glass of water 30 minutes before
the meal, 300 ml of chicken broth
with 150 g of meat

Snack
250 gr beetroot salad

Dinner
A glass of water 30 minutes
before the meal, 150 g of rabbit
meat with 200 g of vegetables
 28 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes before the
meal, an omelet made with one yolk
and three egg whites + 60 g of
vegetables

Snack
One orange

Lunch
A glass of water 30 minutes
before the meal, 150 g of
chickpeas + 200 g of
vegetables

Snack
50 g of walnuts

Dinner
A glass of water 30 minutes
before the meal, 250 g of fish
+ 200 g of baked vegetables
 29 day
COLIBRI DIET

Breakfast
A glass of water 30 minutes
before the meal, smoothie bowl
(250 gr)

Snack
200 gr of kiwi

Lunch
A glass of water 30 minutes
before the meal, 200 g of
shrimps + 200 g of green salad

Snack
Greek yogurt

Dinner
A glass of water 30 minutes
before the meal, 40 g of
buckwheat + 150 g of chicken +
150 g of salad
 30 day
COLIBRI DIET
Breakfast
A glass of water 30 minutes
before the meal, 100 g of
cottage cheese + 100 g of
yogurt

Snack
A handful of olives

Lunch
A glass of water 30 minutes
before the meal, 300 g of a snack
of tomatoes with baked peppers

Snack
Two cucumbers

Dinner
A glass of water 30 minutes before the
meal, 200 g of baked pork + 200 g of
coleslaw
Recipes:
 Omelet with mushrooms

Ingredients:
-2 eggs
-2-3 fresh mushrooms, cut into pieces;
-1/4 teaspoon of salt;
-pepper;
-10 g of cheese;
-olive oil.

Cooking method:

-Whisk the eggs with salt and pepper and set aside. Heat the olive oil in a
frying pan and fry the mushrooms. After a minute, add the eggs to the
mushrooms.
-When everything is ready, place the omelet on a plate. While the omelet
is still hot, grate fresh cheese on top.
 Warm vegetable salad

Ingredients:
-2-3 red bell peppers;

-1 medium zucchini;

-10 small mushrooms;

-3 tomatoes;

-2 tablespoons of olive

oil;

-100 g of olives;

-lemon juice.

Cooking method:
-Wash the vegetables.
- Peel the peppers and remove the seeds, cut the zucchini lengthwise
into strips, cut the mushrooms in half and tomatoes in cubes.
-Vegetables should be cooked in a grill pan, tomatoes are added last.
- Saute the vegetables on both sides, if necessary, until soft.
-Clean the peppers’ skin if necessary, i.e. if they turn black when
cooked.
- Tomatoes are baked at the end, on the skin side, for approximately 1
minute, for them not to get too soft.
-Then cut all the vegetables into thin strips and put them on a plate,
one after another.
- Put the tomatoes on top along with the olives.
-Sprinkle the salad with lemon juice to taste.
 Chia pudding

Ingredients:
-60 g of chia seeds;
-250 ml of coconut/ almond/ soy
milk;
-110 g of fruits;
- a teaspoon of sesame seeds.

Cooking method:

-Place the chia seeds in a large container and cover with milk.
-Stir and refrigerate overnight or for at least 3-4 hours.
-Serve chia pudding topped with fresh fruits and sesame seeds.
 Mushroom cream soup

Ingredients:
-600 g of mushrooms;
-1 carrot;
-1 onion;
-4 cloves of garlic;
-olive oil;
-500-600 ml of vegetable
milk.

Cooking method:
Step 1: Wash all the vegetables, chop and arrange them in a single row in
an oven. Heat the oven to 220°C, cook for 20-25 minutes. When the
vegetables are browned and it starts to smell like an autumn garden, turn
off the oven.
Step 2: Place the vegetables in a saucepan, add milk, preferably warm, and
start beating with a stand mixer. The consistency of the soup is managed
by the amount of added milk.
Step 3: After mashing the vegetables, put the soup on low heat until it
reaches the boiling point so that the ingredients are well mixed. At the
end, add olive oil and turn off the heat.
 Smoothie bowl

Ingredients:
-80 ml of vegetable milk;
-1 frozen banana;
-100 g of frozen strawberries;
-50 g of gluten-free oatmeal;
-1 teaspoon of honey.

Cooking method:
-In a blender, mix the frozen strawberries and banana until smooth.
Add milk and honey and stir.
-Add oatmeal and stir until you get the desired consistency. Pour the
mixture into a bowl.
- Top with oatmeal, strawberries and almonds.
 Banana pancakes

Ingredients:
-300 g of well ripe bananas;
-320 ml of vegetable milk;
-250 g of flour;
-1 tablespoon of liquid bee honey;
-1 teaspoon of vanilla essence;
-1 teaspoon of grated baking
powder;
-1/3 teaspoon of baking soda;
-1/3 teaspoon of lemon juice;
-1 tablespoon of melted coconut
oil.

Cooking method:
1. In a large bowl, mix the bananas, the milk and the honey. Add
flour to this mixture, then the vanilla essence and melted
coconut oil.
2. Add baking powder. Mix the baking soda with lemon juice and
add it to the above mentioned composition by mixing gently. Let
the dough rest for 10 minutes for the baking soda and baking
powder to activate.
3. Grease a pancake pan with coconut oil, but only for the first
pancake. Fry each pancake over medium heat until bubbly, then
flip to brown on the other side.
4. Pancakes are served warm. The next day, they will harden a
little.
 Shakshuka

Ingredients:
-1 red bell pepper;
-½ yellow bell pepper;
-2 cloves of garlic;
- a few slices of hot
pepper;
-½ red onion;
-200 g of fresh
tomatoes;
-2 eggs;
-pepper;
-paprika;
-salt;
-2 tablespoons of oil.

Cooking method:
-Add oil to a hot skillet. Add the onion, then, after 2-3 minutes, add the bell peppers
and lower the heat. Then add garlic and hot pepper, cut into thin slices.
-Keep stirring, then add some water to simmer the vegetables.
-Leave everything to cook over low heat until softened. When the onions and
peppers are soft, add the tomatoes, a pinch of pepper, a pinch of paprika, a
teaspoon of salt, then mix everything.
-Let it boil. When the sauce thickens, taste it. You can add salt and pepper to taste.
- Crack the eggs directly into the pan. Reduce the heat and cover the pan with a lid,
wait until the eggs curdle. Leave to cook for about 4 minutes, then turn off the
heat.
-The egg white at the end should curl up well, and the yolk should be soft.
- Sprinkle finely chopped parsley on top.
 Spinach cream soup

Ingredients:
-200 gr of spinach;
-300 ml of vegetable
milk;
-350 ml of vegetable
soup;
-½ onions;
-lemon;
-lovage;
-oil;
-salt;
-pepper.

Cooking method:

-Heat a tablespoon of oil in a large saucepan (cauldron), fry the finely chopped
onion and add the peeled, washed and chopped spinach. Cover and let cook for
a few minutes until the spinach is steamed.
-Add milk and vegetable soup, salt and pepper to taste and let simmer for a few
minutes. Set aside, add a few drops of lemon juice and sprinkle with finely
chopped walnuts. Cover to let the flavor soak in.
 Cottage cheese pudding with zucchini

Ingredients:
-2 large zucchinis (500 g should remain after draining);
-250 g of cottage cheese;
-3 medium eggs;
-50 g of white wheat flour;
-3 tablespoons of parmesan;
-salt and pepper to taste;
-butter and breadcrumbs for greasing the baking dish.

Cooking method:
- Wash and peel the zucchinis, then rub them using a fine grater.
-Place the zucchinis in a sieve, sprinkle them with a little salt and let them
juice for at least 30 minutes. Afterwards squeeze them with your hands as
best as possible. You will notice that they release a lot of water, so it is
important that they are squeezed as well as possible.
-Crack the eggs into a bowl and beat them very well for about 10 minutes
until they change color and begin to increase in volume.
-Add the cheese on top of the eggs, mix everything well, then add well-
squeezed zucchinis.
-Mix everything again, then add the sifted flour, mix everything and at the
end add 2 tablespoons of grated parmesan.
-Adjust the taste by adding salt and pepper if necessary (Careful! Parmesan
is already salty, and therefore I preferred to adjust the taste at the end).
Pour the composition into a baking dish, oiled and sprinkled a little with
breadcrumbs, so that the pudding can be removed easier from the dish
during baking.
- Place the baking sheet in the oven for 40-45 minutes, until you notice
browning on the top and on the sides. Remove from the oven, let cool, then
slice and enjoy your meal.
 Zucchini noodles
Ingredients:
-1 medium or large zucchini;
-2 tablespoons of olive oil;
-1 clove of garlic;
-salt;
-pepper;
-7-8 cherry tomatoes;
-1/2 teaspoon of dried oregano;
- grated parmesan (optional).

Cooking method:
-Heat the oil in a frying pan, put a clove of garlic cut in half and leave for
about 30-40 seconds. During this time, cut the tomatoes in half.
-Take a straight zucchini, cut it in half and cut it using a blender blade.
- Put the spiralizer on the zucchini, press lightly and in this way, with a
simple click, you can get the noodles.
-Place them in the hot oil seasoned with garlic and fry for about 1 minute,
adding a little salt and pepper.
-Remove the noodles from the oil and place them in a bowl. To the same
oil, add tomatoes, oregano, salt and pepper and fry for about 60-90
seconds.
-Add all this on top of the noodles, add the Parmesan and stir gently not
to break the noodles.
 Chicken wrap in salad leaves

Ingredients:
- a piece of chicken breast;
- a tablespoon of olive oil;
-100 g of fresh mushrooms;
- a tablespoon of apple
cider vinegar;
-2 tablespoons of teriyaki
sauce;
-1 tablespoon of sesame oil;
-½ tablespoon of garlic
powder;
-¼ tab of carrots;
-½ onions;
- iceberg lettuce leaves.

Cooking method:
-Cut the chicken breast into cubes.
-Pour a tablespoon of olive oil into a frying pan and cook the chicken for 3
minutes.
-Add 100 g of fresh sliced mushrooms to the pan and cook for about 4-6
minutes until the chicken is browned.
- Drain the oil from the pan and set everything aside.
-In a medium bowl, place 1 tablespoon of apple cider vinegar, 2
tablespoons of teriyaki sauce, 1 tablespoon of sesame oil, ½ tablespoon of
garlic powder, ¼ tablespoon of paprika and ½ tablespoon of olive oil.
-Add the chicken/mushroom mixture, 130 g of finely chopped carrots and
½ of chopped onion to the bowl.
-Put this mass or part of it on a leaf of iceberg lettuce and enjoy this
wonderful wrap.