BREAKFAST (08:00–09:00)
Omelette with greens and vegetables
Ingredients (1 serving):
Eggs — 2 pcs
Spinach or greens — a handful
Bitter pepper or zucchini — ½ cup
Olive oil — 1 tsp
Salt — a pinch
Black pepper — to taste
Preparation:
Chop vegetables, lightly sauté in olive oil (2–3 min).
Beat eggs with a fork, add salt.
Pour eggs over vegetables, add greens.
Cook covered over low heat for 4–5 min.
Why it’s good:
Protein stabilises sugar
no sharp insulin spike
long feeling of satiety
Drink: water / herbal tea / coffee without sugar
LUNCH (13:00–14:00)
Chicken, stewed with vegetables + salad
Main course Ingredients:
chicken fillet — 120–150 g
carrot — 1 small
onion — ½
broccoli or cauliflower — 1 cup
olive oil — 1 tbsp. l
bay leaf — 1
salt — moderate
Preparation:
Cut the chicken into cubes.
Over low heat, heat the olive oil, add the onion.
Add the chicken, simmer for 5 minutes.
Add the vegetables + ½ cup of water.
Simmer for 15–20 minutes under the lid.
Salad
cucumber
greens
1 tsp. olive oil
Optional:
3–4 tbsp. buckwheat or bulgur, if sugar is stable
Why it’s good:
complete protein
fiber → cholesterol control
energy without drowsiness
DINNER (17:30–18:30)
Light vegetable soup + egg
Ingredients:
zucchini — ½
carrot — ½
celery or onion — a little
water — 500 ml
egg — 1 pc
olive oil — 1 tsp
salt — minimal
Preparation:
Chop vegetables, cook for 15 min.
Remove from heat, add olive oil.
Boil the egg separately (soft-boiled or hard-boiled).
Serve together.
Why it’s good:
doesn’t strain the liver
didn’t run out of sugar at night
reduces evening blood pressure
After dinner:
only water or herbal tea