What is a bland diet. How does it benefit digestive health. Which foods are allowed and restricted on a bland diet. How to implement a bland diet effectively. What are the potential risks of following a bland diet long-term.

Understanding the Bland Diet: Purpose and Benefits

The bland diet is a nutritional approach designed to ease digestive discomfort and promote gastrointestinal healing. It consists of foods that are gentle on the stomach and intestines, typically low in fiber, fat, and acidity. This dietary regimen is often recommended by healthcare professionals for individuals experiencing various digestive issues or recovering from certain medical procedures.

What makes the bland diet effective? The key lies in its ability to reduce irritation to the digestive tract. By eliminating foods that may trigger or exacerbate symptoms, the bland diet allows the digestive system to rest and recover. This can be particularly beneficial for those dealing with conditions such as gastroesophageal reflux disease (GERD), ulcers, nausea, or recovering from gastrointestinal surgeries.

Key Benefits of the Bland Diet

• Alleviates symptoms of digestive discomfort
• Supports recovery after gastrointestinal procedures
• Helps manage conditions like GERD and ulcers
• Provides a temporary solution for nausea and vomiting
• Allows for nutrient intake during periods of digestive distress

It’s important to note that while the bland diet can be highly beneficial in specific situations, it is not intended as a long-term eating plan. Its primary purpose is to provide short-term relief and support healing, after which a more varied diet should be gradually reintroduced under medical guidance.

Foods to Include and Avoid on a Bland Diet

Successfully following a bland diet requires a clear understanding of which foods are permitted and which should be avoided. The goal is to consume easily digestible foods that are gentle on the gastrointestinal system while steering clear of those that may cause irritation or discomfort.

Foods to Include:

• Lean meats (chicken, turkey, fish) – baked or grilled
• Eggs – boiled or poached
• Low-fat dairy products
• Cooked or canned fruits and vegetables (without skins or seeds)
• Refined grains (white bread, pasta, rice)
• Mild, non-acidic juices
• Herbal teas

Foods to Avoid:

• Spicy or heavily seasoned foods
• Fatty or fried foods
• Raw fruits and vegetables
• Whole grains and high-fiber foods
• Acidic foods (citrus fruits, tomatoes)
• Chocolate
• Caffeine and alcohol
• Carbonated beverages

Why are certain foods restricted on a bland diet? Foods that are spicy, fatty, or high in fiber can be more challenging for the digestive system to process, potentially causing irritation or exacerbating existing symptoms. By focusing on easily digestible options, the bland diet aims to minimize stress on the gastrointestinal tract and promote healing.

Implementing a Bland Diet: Tips and Best Practices

Adopting a bland diet requires careful planning and adherence to certain guidelines to ensure its effectiveness. Here are some key strategies for successfully implementing a bland diet:

1. Start gradually: Ease into the diet by slowly eliminating problematic foods and introducing bland alternatives.
2. Eat small, frequent meals: This can help prevent overloading the digestive system and reduce the likelihood of discomfort.
3. Chew food thoroughly: Proper chewing aids in digestion and reduces the workload on your stomach and intestines.
4. Stay hydrated: Drink plenty of water throughout the day to support digestive health and prevent constipation.
5. Avoid lying down immediately after eating: Wait at least 2-3 hours after meals to minimize the risk of acid reflux.
6. Cook foods simply: Opt for baking, grilling, or steaming rather than frying or using heavy sauces.
7. Monitor your symptoms: Keep track of how different foods affect your digestive comfort and adjust accordingly.

How long should one follow a bland diet? The duration can vary depending on individual circumstances and the underlying reason for adopting the diet. In many cases, a period of 3-5 days may be sufficient to alleviate symptoms and allow the digestive system to recover. However, some individuals may need to follow the diet for a longer period under medical supervision.

Potential Risks and Considerations of Long-Term Bland Diet Adherence

While the bland diet can be highly beneficial for short-term digestive relief, it’s crucial to understand the potential risks associated with following this diet for an extended period. Prolonged adherence to a bland diet may lead to certain nutritional deficiencies and other health concerns.

Possible Risks of Long-Term Bland Diet:

• Nutrient deficiencies (particularly fiber, vitamins, and minerals)
• Reduced gut microbiome diversity
• Constipation due to low fiber intake
• Potential weight loss or gain depending on calorie intake
• Decreased enjoyment of food and meal variety

How can these risks be mitigated? If a longer-term bland diet is necessary, it’s essential to work closely with a healthcare provider or registered dietitian. They can help ensure that nutritional needs are met through careful food choices or appropriate supplementation. Additionally, they can guide the gradual reintroduction of a more varied diet when appropriate.

Bland Diet and Specific Health Conditions

The bland diet can be particularly beneficial for individuals dealing with certain health conditions that affect the digestive system. Understanding how this dietary approach can help manage specific issues is crucial for those considering its implementation.

GERD (Gastroesophageal Reflux Disease)

How does a bland diet help with GERD? By eliminating acidic, spicy, and fatty foods, the bland diet can significantly reduce the frequency and severity of acid reflux episodes. This allows the esophagus to heal and provides relief from symptoms such as heartburn and regurgitation.

Peptic Ulcers

For individuals with peptic ulcers, a bland diet can be instrumental in promoting healing. By avoiding irritating foods and focusing on easily digestible options, the diet helps reduce stomach acid production and minimizes irritation to the ulcerated areas.

Inflammatory Bowel Diseases (IBD)

While not a cure for IBD, a bland diet can be helpful during flare-ups of conditions like Crohn’s disease or ulcerative colitis. It can provide temporary relief by reducing the workload on the inflamed digestive tract and minimizing potential triggers.

Post-Surgical Recovery

Following gastrointestinal surgeries, a bland diet is often prescribed to allow the digestive system to heal. It provides necessary nutrients while minimizing stress on the surgical site and reducing the risk of complications.

Creating a Balanced Meal Plan on the Bland Diet

Designing a nutritious and satisfying meal plan while adhering to the principles of a bland diet can be challenging but is certainly achievable. The key is to focus on variety within the allowed food groups and to ensure adequate nutrient intake.

Sample Bland Diet Meal Plan:

Breakfast:

• Oatmeal made with low-fat milk
• Sliced banana
• Chamomile tea

Mid-Morning Snack:

• Low-fat yogurt
• Applesauce

Lunch:

• Baked chicken breast
• Steamed white rice
• Cooked carrots

Afternoon Snack:

• Saltine crackers
• Smooth peanut butter (if tolerated)

Dinner:

• Poached white fish
• Mashed potatoes
• Steamed green beans

Evening Snack:

• Warm low-fat milk
• Plain rice cakes

How can one ensure nutritional adequacy on a bland diet? While the diet is inherently restrictive, it’s possible to meet most nutritional needs by carefully selecting a variety of allowed foods. Focusing on lean proteins, easily digestible carbohydrates, and cooked vegetables can help maintain a balanced intake. If the diet needs to be followed for an extended period, consultation with a dietitian may be necessary to address potential nutrient gaps.

Transitioning Back to a Regular Diet

As digestive symptoms improve and healing progresses, it’s important to have a strategy for gradually reintroducing a wider variety of foods. This transition phase is crucial to prevent a recurrence of symptoms while expanding nutritional intake.

Steps for Transitioning from a Bland Diet:

1. Start with small portions: Introduce new foods in small amounts to gauge your body’s reaction.
2. One food at a time: Add only one new food every few days to easily identify any triggers.
3. Begin with low-fiber fruits and vegetables: Gradually increase fiber intake to avoid digestive discomfort.
4. Reintroduce dairy products slowly: If you’ve been avoiding dairy, start with low-fat options and monitor tolerance.
5. Gradually increase seasoning: Begin with mild herbs before moving to more potent spices.
6. Pay attention to fatty foods: Reintroduce these cautiously, as they can be harder to digest.
7. Keep a food diary: Track new additions and any symptoms to identify patterns or problematic foods.

How long should the transition process take? The duration can vary depending on individual factors and the reason for initially adopting the bland diet. Generally, a gradual transition over 1-2 weeks allows sufficient time to assess tolerance to different foods. It’s important to proceed at a pace that’s comfortable for your digestive system and to consult with a healthcare provider if you experience any persistent symptoms or concerns during the transition.

By following these guidelines and listening to your body, you can successfully reintegrate a more diverse range of foods while maintaining the benefits gained from the bland diet. Remember, the goal is to achieve a balanced, nutritious diet that supports overall health while being mindful of your digestive well-being.

Bland Diet: A Beginner’s Guide and Meal Plan

The bland diet is a nutritional diet that consists of foods that are generally considered bland. The bland diet mitigates symptoms from complications like GERD, heartburn, nausea, vomiting, and ulcers. The bland diet is often recommended by doctors after stomach or intestinal surgeries. 

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The main benefit of the bland diet is that it allows your digestive system to take a break from breaking down complex acids or spices. It is not a diet you should keep for an extended period, so when you are ready to reintegrate other foods back into your diet, consult a doctor for the safest reintegration practices. 

Table of Contents

How Does the Bland Diet Work?

The bland food diet allows your body to digest foods that are low in fat, low in fiber, and easy to chew. These foods should also be bland in flavor. The main emphasis is that they are easy to digest.

How Does the Bland Diet Work?

The diet works by giving the dieter enough nutrients and calories throughout the day to help them maintain a healthy weight while dealing with digestive discomfort and pain. It allows the dieter to live a healthy lifestyle while giving their digestive system time to relax and reset.

Why Follow the Bland Diet?

Most people follow the bland diet because it is easy on their digestive system. It also lets the dieter receive plenty of calories and nutrients even though they are eliminating other types of foods. 

Diseases like cancer, GERD, IBS, and other digestive issues are examples of illnesses the bland diet can alleviate.

What Are the Health Benefits of the Bland Diet?

The health benefits of the bland diet include easing the symptoms of nausea, GERD, vomiting, heartburn, loss of appetite, diarrhea, or changes in taste. It is also great for people who need to eat small meals throughout the day due to digestive issues. Though the meals are smaller, they are full of calories and nutrients. Below are the three benefits of the Bland Diet.

• Heart Health with Bland Diet: The bland diet is good for heart health. It also reduces cancer risk and prevents Type 2 Diabetes. The bland diet foods lower blood pressure, promote bone health, and decrease asthma symptoms. 
• Bland Diet for Weight Loss: Using the bland diet for weight loss is a good route because you will still have nourishing meals, but everything is plain and cooked simply, not in high-fat additives. It is not a recommended diet for extended periods, so while it might help with weight loss initially, you can not sustain it solely on the bland diet. 
• Bland Diet for Cancer Treatment Symptoms: Some people undergoing treatment for cancer experience nausea, diarrhea, and loss of appetite. Using the bland diet would be helpful for their fragile digestive systems and quality of life. 

What Are the Health Risks of the Bland Diet?

Generally, the bland diet does not have many health risks. The main risk is that it could cause constipation without drinking plenty of water. You should eat slowly and thoroughly chew your food on a bland diet. Avoid lying down after eating. 

Overall, the bland diet comes with minimal health risks. However, proper adherence to the diet is required to see results and to avoid furthering your health issues. 

How To Do the Bland Diet?

Adherence to the bland diet is not difficult, but it does require creativity. For those who enjoy complicated meals and switching up their cooking styles, it might be hard to adhere to. However, plenty of foods on the bland diet are allowed, and spices like salt and marinades are crucial to providing variety while on the diet. 

It is easy to follow a bland diet. Chew your food fully and eat small meals throughout the day. Adhere to the diet for a few days and then re-evaluate. 

How Many Calories Should You Consume When Doing a Bland Diet?

Consuming enough calories on the bland diet is not a challenge because many allowable foods are calorie dense. There are no calorie restrictions when following this diet. 

What Is the Proposed Time Frame for the Bland Diet? 

For most people following the bland diet to alleviate gastrointestinal or stomach issues symptoms, a general time frame of 3-5 days is plenty. 

In some cases, you might need to be on a bland diet for only a day or two to give your digestive system a rest after issues like nausea or vomiting. You can reincorporate foods into your diet as your stomach can tolerate them after a few days. 

What Are the Best Practices for Following a Bland Diet?

You should drink a lot of water, chew slowly, and adhere to the restrictions consistently. Staying on track with this diet is necessary to see results. 

It is also necessary that you try to eliminate stressful activities so you can let your stomach rest. Anxiety and stress can exacerbate any existing gastrointestinal issues. 

What Are the Foods That You Can Eat While on a Bland Diet?

What is bland food? The foods you can eat while on a bland diet are plentiful and nutritious enough that you do not have to worry about missing out on vitamins and nutrients. Below is a short list of bland foods to eat when following the bland diet. 

• Low-fat or fat-free milk 
• Cottage cheese
• Any plain or mild cheeses 
• Cooked vegetables, including beets, carrots, green beans, mushrooms, sweet potatoes, spinach, summer squashes, winter squashes, or pumpkin
• Mild-flavored vegetable juices
• Fruit juice
• Avocados
• Bananas 
• Canned fruit without skin or seeds
• Grapefruit or orange (no membrane)
• Saltine, soda, or graham crackers
• Couscous 
• Dry corn or rice cereals
• Noodles, spaghetti, barley, and other pasta
• Smooth nut butter
• All lean and tender meats, poultry, shellfish, fish
• Eggs
• Crispy bacon
• Tofu
• Iodized salt 
• Mild flavored gravies
• Herbal teas 
• Mild dressings like mayonnaise or vinegar and oil 
• Sugar, syrup, honey, jams, plain chocolate

What Are the Foods That You Should Avoid While on a Bland Diet?

Fortunately, the list of items to avoid is much shorter than the list of foods you can eat on the bland diet. The main goal is to avoid extra acids or heavily cooked or fried foods. Here is a list of foods to avoid.

• Raw vegetables
• Dried beans 
• Corn 
• Gas-forming vegetables like broccoli, cabbage, onions, brussels sprouts, cucumber, green pepper, cauliflower, rutabagas, turnips, sauerkraut 
• All other fruits besides avocados and bananas 
• Dried fruits 
• Berries 
• Figs
• Bread products with fruit or nuts
• Potato chips, french fries, wild rice
• Bran cereals 
• Lunch meat, corned beef, sausages, sardines, anchovies, and highly seasoned or highly cured smoked meats, fish, or poultry 
• Strongly flavored cheeses
• Fried pastries like doughnuts 
• Any sweet containing coconut, fruit, or nuts
• Pickles or pickle relish and other highly seasoned salad toppings
• Caffeine 
• Alcohol 
• Olives 
• Popcorn 
• Aspirins and aspirin-containing medicines 

Who Should Do the Bland Diet?

As mentioned, the bland diet is for people looking to give their digestive system a break. It could need reprieve for one of many reasons, but the bland diet does the same thing regardless of the reason you are using it. 

What Are the Best Recipes for the Bland Diet?

The key to creating appetizing recipes for a bland diet is to use different allowable spices and vegetable or grain combinations.

What Are the Best Recipes for the Bland Diet?

Here are five of the best recipes to follow for a bland diet. They are simple to follow and easy to execute, while still being easy on your digestive system! 

1. Chicken and Rice Soup: The chicken and rice soup takes about an hour to make, including cooking time, it includes only ingredients approved for the bland diet, and it is still healthy and nourishing. 
2. Banana Slushie: Blending ingredients into a smoothie is a great way to add variety to your diet. It is a banana and ice combination that tastes much better than it sounds. 
3. Poached Eggs on Toast: The key to this recipe is nailing the timing of the poached egg. Follow the instructions for an easy poached egg, then place it on top of toast for one of the best breakfast options on the bland diet!
4. Baked Sweet Potato: Baking a sweet potato is an easy dinner. For this recipe, you can top it with any bland diet-approved toppings you like! Try cottage cheese or some herbs. 
5. Basic Miso Soup: Making miso soup from a pre-made paste, as this recipe requires, is so easy! Heat the ingredients on the stove, and you’ll have a bowl of this Japanese comfort food in no time.

What Are the Best Bland Diet Recipes for Gastritis?

Soups are a great option for those using the bland diet to alleviate gastritis symptoms. Here are a couple of recommended recipes to use the bland diet for gastritis.

• Potato soup 
• Ginger and turmeric carrot soup 
• Tummy soothing smoothie with bananas, greek yogurt, turmeric, pineapples, and ginger
• Baked Chicken 
• Sauteed spinach and cod fish 

What Is a Sample Bland Diet Plan?

Below is a sample bland diet plan for three days. Since this diet is not for everyday use for everyone, a three-day reset might be what you need to get back to feeling your best. 

Day 1

• Breakfast: Grits, scrambled eggs, stewed or canned pears
• Lunch: Cottage cheese, creamy almond butter sandwich on white bread, 
• Dinner: Baked or broiled chicken, cooked peas or green beans, steamed white rice or boiled noodles

Day 2

• Breakfast: Cream of wheat or oatmeal, stewed fruit
• Lunch: Grilled chicken breast, mashed potatoes, steamed or boiled carrots, stewed peaches
• Dinner: Broiled salmon, steamed asparagus, white rice, or couscous

Day 3

• Breakfast: Rice cereal with low-fat milk, stewed fruit
• Lunch: Applesauce, cottage cheese, a cup of chicken noodle soup, plain crackers
• Dinner: Baked potato with low-fat sour cream, broiled whitefish, cooked peas

Snacks

• Plain rice cakes with creamy nut butter
• Saltine crackers
• Jell-O
• Arrowroot cookies
• Cottage cheese
• Applesauce

What Are the Facts About the Bland Diet?

The bland diet includes foods that are bland to give your stomach and gastro system a break. The first week of the bland diet menu might get boring in terms of meals, but your stomach will thank you! You may not need to use it anymore after the first week.

What Are the Facts About the Bland Diet?

Eating a bland diet costs about as much as a general grocery bill. The items needed for the bland diet are likely items you are already purchasing, and the largest expense would be the fish and quality meats you might need. 

How Does It Compare to Atkins?

Atkins is a diet that limits carbs. The bland diet does not limit carbs, so the two are not closely related. They are also used for different treatments. Atkins is most often a weight loss diet.

The bland diet can help with weight loss because it is naturally low in saturated fat and cholesterol, but it is not a weight loss diet. 

Is the Bland Diet Considered a Healthy Diet?

Yes, the bland diet is considered healthy due to its omittance of processed foods, alcohol, and foods high in fat.  

Is the Bland Diet Expensive?

No, the bland diet is not more expensive than a general grocery bill. The most expensive items are usually cheese and meat, which can be expensive no matter what diet you are on. 

Is the Bland Diet Good for Ulcers?

Yes, the bland diet is one of the best diets for ulcers that exists. The foods you can eat on the bland diet can help mitigate the pains from an ulcer and will allow your digestive system a bit of reprieve from heavier and more difficult-to-digest foods.

Is the Bland Diet Good for Humans?

While it is not a diet meant for everyone, it is generally good for humans because it takes away many of the processed foods and fried foods that can cause health issues in humans. 

Discharge Instructions- Eating a Soft, Bland Diet

You have been prescribed a soft, bland
diet. This reduces the amount of work your digestive tract has to do. It also reduces
the
chance that your digestive tract will be irritated by the food you eat. A soft, bland
diet
is prescribed for people with digestive problems. This is different from a soft diet
that
is prescribed for people with issues chewing and swallowing. The diet you have been
prescribed consists of foods that are tender, mildly seasoned, and easy to digest.
While on
this diet, don’t eat fried or spicy foods, or raw fruits and vegetables. Also don’t
drink
alcohol.

General guidelines

• Eat in a calm, relaxed
  atmosphere. How you eat may be as important as what you eat. Don’t rush while
  eating. Chew your food slowly and thoroughly, and swallow slowly.

• Eat small meals often
  throughout the day. But don’t eat
  3 hours before lying down.

• Think about raising the head of your bed 6 or 9 inches. Wedge
  pillows let you sleep on an incline and may be helpful.

• Don’t eat any foods that
  cause discomfort.

• Don’t use NSAIDs
  (nonsteroidal anti-inflammatory drugs), such as aspirin and ibuprofen. Also don’t
  take medicine that contain aspirin. NSAIDs can cause ulcers and delay or prevent
  ulcer healing.

• Use antacids as needed. But
  keep in mind that magnesium-containing antacids may cause diarrhea.

• Don’t smoke.

Foods to eat

• Cream of wheat and cream of
  rice

• Cooked white rice

• Mashed potatoes and boiled
  potatoes without skin

• Plain pasta and noodles

• Plain white crackers (such as
  no-salt soda crackers)

• White bread

• Applesauce

• Cooked fruits without skins
  or seeds

• Mild juices, such as apple
  and grape

• Bananas

• Cooked or mashed vegetables
  without stems and seeds

  • Carrots

  • Summer squash
    (zucchini, yellow squash)

  • Winter squash (acorn,
    butternut, spaghetti squash)

• Cottage cheese

• Mild hard or soft cheeses

• Custard

• Yogurt without seeds or
  nuts

• Milk (you may need
  lactose-free milk)

• Ice cream without seeds,
  nuts, chocolate chips, or toppings

• Smooth peanut butter

• Eggs

• Fish, turkey, chicken, or
  other lean meat that is not tough or stringy

• Tofu

Foods to stay away from

• Nuts and seeds

• Snack foods, such as the
  following:

  • Chocolate-containing
    snacks, candy, pastries, or cakes.

  • Potato chips (plain,
    barbecued, or other flavors)

  • Taco chips or
    nachos

  • Corn chips

  • Popcorn, popcorn cakes,
    or rice cakes

  • Crackers with nuts,
    seeds, or spicy seasonings

  • French fries

• Fried or greasy foods

• Whole-grain breads, rolls,
  and crackers

• Breads and rolls with nuts,
  seeds, or bran

• Bran and granola cereals

• Berries with seeds, such as
  strawberries, raspberries, and blackberries

• Acidic fruits, such as
  oranges, grapefruits, lemons, limes, and pineapples

• Raw vegetables

• Mild or hot peppers

• Sauerkraut and pickled
  vegetables

• Tomatoes or tomato products,
  such as tomato paste, tomato sauce, and tomato juice

• Barbecue sauce

• Spicy or flavored cheeses,
  such as jalapeño and black pepper cheese

• Crunchy peanut butter

• Dried cooked beans, such as
  pinto, kidney, or navy beans

• The following meats:

  • Fried or greasy
    meats

  • Processed, spicy meats,
    such as sausage, bacon, ham, and lunch meats

  • Ribs and other meats
    with barbecue sauce

  • Tough or stringy meats,
    such as corned beef or beef jerky

Drinks to stay away from

• Alcohol

• Coffee and regular teas

• Colas and other drinks with
  caffeine

• Cranberry, orange, pineapple,
  and grapefruit juice

• Lemonade

• Vegetable juice

• Whole milk, if you are
  lactose intolerant

• Peppermint

Follow-up

Follow up with your healthcare
provider, or as advised.

Diet menu for 7 days – “Food”

For many people, going beyond a certain weight limit is close in effect to the approaching end of the world – even if there is nothing dangerous for health: this is the dictate of the canons of beauty.

And of course, I want to bring myself to the desired ideal in the shortest possible time. Why nutritionists are developing more and more new diets: mono-diets, protein diets, starch diets. It is even surprising how such different paths lead to the same goal, and do not turn into a garden of forking paths.

And yet any diet is a restriction of oneself in one’s favorite food and, in fact, in one’s favorite way of life.

But we have put together a complete dietary (in the broadest sense, that is, low-calorie) menu for 7 days. Each day has no more than 1,500 calories per day – and this is both tasty and varied – from cheesecakes and pancakes for breakfast to steaks (yes-yes!) And spaghetti (yes-yes-yes!) for dinner.

Monday

Breakfast: Cheesecakes with cornmeal, 322 kcal.

Corn flour mixed with cottage cheese makes the dough for these cheesecakes dense and elastic at the same time, it is perfectly molded and in its finished form resembles a juicy French genoise with its texture.

Lunch: Avgolemono, 192 kcal.

Classic Greek soup: chicken broth, eggs, lemon juice.

Dinner: Tuna steak with Brussels sprouts, 380 kcal.

Brussels sprouts tolerate freezing well, so out of season – from late October to July – you can safely use frozen from a pack.

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Tuesday

Breakfast: Cranberry Crumble with Muesli, 202 kcal.

A low-calorie dessert that does not require much money, effort and time to prepare.

Lunch: Tuna and Tuscan Bean Salad, 301 kcal.

This salad calls for cannellini beans, which have tender, slightly oily flesh and a nutty note. And this variety retains its shape well.

Dinner: Turkey cutlets, 986 kcal.

Mashed potatoes with a handful of arugula are an excellent side dish for such cutlets. In summer, arugula can be replaced with spinach or sorrel.

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Wednesday

Breakfast: Omelet with herbs, 357 kcal.

The list of herbs commonly added to an omelette is extremely wide and depends on the season. However, parsley is almost always there.

Lunch: Steamed chicken roll with tangerines and prunes, 185 kcal.

The main charm of this roll is that the filling in it can be anything: vegetable, mushroom or, like here, fruit. Chicken meat generally goes well with sweet fruits – for example, with pears or apricots, which, to enhance the taste, are best taken not fresh, but dried. And to balance the sweetness, you can add more of your favorite spices.

Dinner: Marinated steak, 843 kcal.

It is recommended to marinate the steak for this recipe for a day so that the meat absorbs all the flavors of spices. But maybe half a day. The meat must be kept in the refrigerator.

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Thursday

Breakfast: Cranberry muesli with yogurt, 160 kcal.

Hercules for this recipe should be coarse ground, not instant, for better texture.

Lunch: Sea bass fish soup, 354 kcal.

The gills are usually removed from the fish intended for fish soup – so that the broth does not taste bitter. But some people leave the gills and believe that there is nothing wrong with this and the ear will only taste better.

Dinner: Spaghetti with garlic and butter, 688 kcal.

This is the most minimalist and most dietary version of pasta that even the strict Montignac would approve.

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2

Breakfast: Green smoothie with spinach, 80 kcal.

Part of the spinach can be replaced with sorrel. Or in general, instead of it, take any lettuce leaves – chard or even nettles. You can add a couple of teaspoons of lemon juice and one honey, basil, mint, parsley or tarragon, change the pear for a banana or peach.

Lunch: Seafood tomato soup, 132 kcal.

Light and very Mediterranean soup.

Afternoon snack: Sabayon with strawberries, 471 kcal.

One of the most famous – along with tiramisu – Italian desserts.

Dinner: Sea bream in the oven with lemon and basil, 591 kcal.

If you have a mixture of dried Italian herbs on hand, which usually includes oregano, basil and thyme, it is a good idea to sprinkle it on both sides of the fish after it has been stuffed with lemon and basil.

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Saturday

Breakfast: Bran Pancakes, 156 kcal

Oat bran pancakes are the staple of the Dukan diet and can be eaten at any time in any quantity, even during the attack phase. In Paris, packages of such pancakes have been sold in every supermarket in recent years.

Lunch: Cabbage cutlets, 127 kcal.

You can not soak semolina in milk, but add it directly to chopped cabbage. And the cabbage itself after boiling water can be divided into two parts: squeeze one, pass the other through a blender or scroll twice through a meat grinder (if you want tender cutlets, the second part should be larger). For flavor, black pepper and dried garlic or asafoetida are added to the minced meat.

Dinner: Hake in green garlic sauce, 678 kcal.

Green Sauce – a mixture of olive oil, garlic and parsley – the main basis for seafood dishes in Spanish cuisine. Especially often it is used with squid and shrimp. Additional ingredients – lemon juice, dry white wine and flour – are added by inspiration, just like seafood is replaced by inspiration with hake (aka hake), an extremely popular fish in Spain.

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5 ingredients 30 minutes

Sunday

900 02 Breakfast: Frittata with broccoli and sweet peppers, 376 kcal.

Frittata is an Italian type of omelette. Most often, frittatas are quite lush, stuffed with all sorts of things, and they are not only fried in a pan, but also brought to readiness in the oven.

Lunch: Pumpkin soup with ginger, 217 kcal.

Pumpkin is one of the few products (and not root crops) that in our latitudes can be considered seasonal from September to spring. And hot pumpkin soup rhymes equally well with the copper of the foliage outside the window and relieves the sadness of winter twilight.

Snack: Apple Crumble, 494 kcal.

It is better to use seasonal apples for crumble – they always have more taste and aroma. In autumn, Antonovka is perfect, which will give the dessert a pleasant sourness.

Dinner: Ratatouille, 191 kcal.

A classic of the world vegetarian menu, sung by great chefs and a cartoon of the same name, a masterpiece of Provencal culinary thought. Ideal for lamb paired with goat cheese, rice and egg – and as an independent dish too.

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