Lanaform Back & Abs Manual De Instrucciones página 9

Day 5
LUNCH 5
- 150 g shrimp salad (crevettes grises)
- 250 g leek salad, vinaigrette dressing, chives
- 1 toasted whole-grain bread (40g)
- 30 g blue cheese
DINNER 5
- 1 lean veal escalope (125 g) grilled (or pan-fried
without grease) accompanied by a yoghurt sauce
- 250 g mushrooms (champignons de Paris)
- 60 g pasta (weighed before cooking)
- 1 tablespoon of 0% dairy cream
Day 7
LUNCH 7
- 150 g crabmeat with lemon juice
- 1 slice of toast (40g) + 10g minarine
- 1 nectarine (80 g)
DINNER 7
- 125 g of cod baked in foil
- 250 g boiled tomatoes
- 60 g pasta (weighed before cooking)
- 1 tablespoon of skimmed dairy cream (0 %)
Day 9
LUNCH 9
- 1 hard-boiled egg
- 300 g tomato salad, 100 g watercress
- 1 teaspoon of dressing
- 100 g low-fat fromage blanc (white cheese)
- 1 orange
DINNER 9
- 125 g grilled leg or breast of chicken (or baked in the
oven in foil without grease)
- slices of whole-grain bread
- 250 g white asparagus
- 1 teaspoon of olive oil
Day 6
LUNCH 6
Sandwich made from: whole-grain bread (70g), 1 small
slice of cold meat, 2 tomato slices, gherkins
- 50 g lettuce salad
- 1 soupspoon of lemon juice or balsamic vinegar
DINNER 6
- 1 bowl of home-style tomato soup
- 125 g grilled pork cutlet (or pan-fried without grease)
- 250 g steamed broccoli
- 100 g steamed potatoes
Day 8
LUNCH 8
- 150 g turkey fillet
- 100 g tomato salad
- 1 teaspoon of olive oil
- 250 g cold pasta salad
- 1 large glass of apple juice (200 ml)
DINNER 8
- scampi's grilled on a skewer (or pan-fried without oil)
- 80 g basmati rice (weighed before cooking)
- 250 g steamed leeks
- 1 teaspoon of olive oil
Day 10
LUNCH 10
- 100 g marinated herring or 150 g crabmeat with lemon
juice
- 200 g red beet salad
- 20 g watercress
- 1 slice of toast (40g) + 10g minarine
- 1 apple
DINNER 10
- 160 g fillet of whiting (or baked in foil)
- 70 g pasta (weighed before cooking)
- 300 g raw tomatoes
- 1 soupspoon of skimmed dairy cream
- 1 kiwi (80 g)
Back & Abs
EN
9