Ancient Egypt

Hello dear reader,

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If you love reading about Ancient Civilizations

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So lets dive into Egypt and their life style!

Egypt, country located in the northeastern corner of Africa, on the Mediterranean Sea

Egypt’s heartland, the Nile River valley and delta, was the home of one of the principal civilizations and was the site of one of the world’s earliest urban and literate societies.

The name 'Egypt' comes from the Greek Aegy-ptos which was the Greek pronunciation of the ancient Egyptian name 'Hwt-Ka-Ptah' (“Mansion of the Spirit of Ptah”)

Memphis was the first capital of Egypt and a famous religious and trade center.

To the ancient Egyptians themselves, their country was simply known as `Kemet`, which means 'Black Land', so named for the rich, dark soil along the Nile River where the first settlements began. Later, the country was known as `Misr` which means 'country',

The history of ancient Egypt is divided into three main periods: the Old Kingdom (about 2,700-2,200 B.C.E.), the Middle Kingdom (2,050-1,800 B.C.E.), and the New Kingdom (about 1,550-1,100 B.C.E.). The New Kingdom was followed by a period called the Late New Kingdom, which lasted to about 343 B.C.E

Egypt thrived for thousands of years as an independent nation whose culture was famous for great cultural advances in every area of human knowledge, from the arts to science to technology ,religion and sorcery!

Egypt has a long history which goes back far beyond the written word, the stories of the gods, or the monuments which have made the culture famous. Evidence of overgrazing of cattle, on the land which is now the Sahara Desert, has been dated to about 8000 BCE. This evidence, along with artifacts discovered, points to a thriving agricultural civilization in the region at that time

Their great monuments, tombs, temples, and artwork all celebrate life and stand as reminders of what once was and what human beings, at their best, are capable of achieving. Although ancient Egypt in popular culture is often associated with death and rituals.

Life and Death

To the Egyptians, life on earth was only one aspect of an eternal journey. The soul was immortal and was only inhabiting a body on this physical plane for a short time.

At death, one would meet with judgment in the Hall of Truth and, if justified, would move on to an eternal paradise!

This eternal life, however, was only available to those who had lived well and in accordance with the will of the gods in the most perfect place conducive to such a goal: the land of Egypt.

The Early Dynastic Period in Egypt (c. 3150 – c. 2613 BCE) saw the unification of the north and south kingdoms under the king Menes (also known as Meni or Manes) of Upper Egypt who conquered Lower Egypt in c. 3118 BCE or c. 3150 BCE. This version of the early history comes from the Aegyptica (History of Egypt) by the ancient historian Manetho who lived in the 3rd century BCE under the Ptolemaic Dynasty (323-30 BCE).

God`s and Egyptian deity's

The gods and goddesses of Ancient Egypt were an integral part of the people's everyday lives. It is not surprising then that there were over 2,000 deities in the Egyptian pantheon. Some of these deities' names are well known: Isis, Osiris, Horus, Amun, Ra, Hathor, Bastet, Thoth, Anubis, and Ptah while many others less so.

The more famous gods became state deities while others were associated with a specific region or, in some cases, a ritual or role.

Major male deity's:

Aker – A god of the earth and the horizon

Amun – A creator god, patron deity of the city of Thebes,

Anhur – A god of war and hunting

Aten – Sun disk deity

Atum – A creator god and solar deity

Bennu – A solar and creator deity

Geb – An earth god

Hapi – Personification of the Nile flood

Horus – A major god, usually shown as a falcon or as a human child, linked with the sky, the sun, kingship, protection, and healing. Often said to be the son of Osiris and Isis.

Khepri – A solar creator god, often treated as the morning form of Ra and represented by a scarab beetle.

Khnemu – A ram god,who was said to control the Nile flood and give life to gods and humans

Khonsu – A moon god, son of Amun and Mut

Maahes – A lion god, son of Bastet

Montu – A god of war and the sun, worshipped at Thebes

Nefertum – God of the lotus blossom from which the sun god rose at the beginning of time. Son of Ptah and Sekhmet

Nemty – Falcon god, worshipped in Middle Egypt

Neper – A god of grain

Osiris – god of death and resurrection who rules the underworld and enlivens vegetation, the sun god, and deceased souls.

Ptah – A creator deity and god of craftsmen, the patron god of Memphis

Ra – The sun god

Set – An ambivalent god, characterized by violence, chaos, and strength, connected with the desert. Mythological murderer of Osiris and enemy of Horus, but also a supporter of the king

Shu – Embodiment of wind or air

Sobek – Crocodile god, worshipped in the Faiyum and at Kom Ombo

Sopdu – A god of the sky and of Egypt's eastern border regions

Thoth – A moon god, and a god of writing and scribes, and patron deity of Hermopolis

Wadj-wer – Personification of the Mediterranean sea or lakes of the Nile Delta

Major female deity's:

Amunet – Female counterpart of Amun

Anuket – A feathered headdress wearing goddess of Egypt's southern frontier regions, particularly the lower cataracts of the Nile

Bastet – Goddess represented as a cat or lioness, patroness of the city of Bubastis, linked with protection from evil

Bat – Cow goddess from early in Egyptian history

Hathor – One of the most important goddesses, linked with the sky, the sun, sexuality and motherhood, music and dance, foreign lands and goods, and the afterlife. One of many forms of the Eye of Ra

Heqet – Frog goddess said to protect women in childbirth

Hesat – A maternal cow goddess

Imentet – An afterlife goddess closely linked with Isis and Hathor

Isis – Wife of Osiris and mother of Horus, linked with funerary rituals, motherhood, protection, and magic.

Maat – Goddess who personified truth, justice, and order

Menhit – A lioness goddess

Mut – Consort of Amun, worshipped at Thebes

Neith – A creator and hunter goddess, patron of the city of Sais in Lower Egypt

Nekhbet – A vulture goddess, the tutelary deity of Upper Egypt

Nephthys – A member of the Ennead, the consort of Set, who mourned Osiris alongside Isis

Nepit – A goddess of grain, female counterpart of Neper

Nut – A sky goddess

Pakhet – A lioness goddess mainly worshipped in the area around Beni Hasan

Renenutet – An agricultural goddess

Satet – A goddess of Egypt's southern frontier regions

Sekhmet – A lioness goddess, both destructive and violent and capable of warding off disease, protector of the pharaohs who led them in war, the consort of Ptah and one of many forms of the Eye of Ra

Tefnut – Goddess of moisture

Wadjet – A cobra goddess, the tutelary deity of Lower Egypt

Wosret – A goddess of Thebes

Mixed form

Anubis/Anput – The god/goddess of embalming and protector of the dead

Heh – Personification of infinity

Kek – The god of Chaos and Darkness, as well as being the concept of primordial darkness. Kek's female form is known as Kauket.

Nu – Personification of the formless, watery disorder from which the world emerged at creation

Ra (Re) – The foremost Egyptian sun god, involved in creation and the afterlife. Mythological ruler of the gods, father of every Egyptian king, and the patron god of Heliopolis

Tatenen – Personification of the first mound of earth to emerge from chaos in ancient Egyptian creation myths

Egyptian sorcery

Ankh

Magic in ancient Egypt was not a parlor trick or illusion, it was the harnessing of the powers of natural laws, conceived of as supernatural entities, in order to achieve a certain goal. To the Egyptians, a world without magic was inconceivable. It was through magic that the world had been created, magic sustained the world daily, magic healed when one was sick, gave when one had nothing, and assured one of eternal life after death.

In ancient Egypt, if a woman were having difficulty conceiving a child, she might spend an evening in a Bes Chamber (also known as an incubation chamber) located within a temple. Bes was the god of childbirth, sexuality, fertility, among other his other responsibilities, and it was thought an evening in the god's presence would encourage conception. Women would carry Bes amulets, wear Bes tattoos, in an effort to encourage fertility.

Bes amulet

**Heka** was the god of magic and the practice of the art itself. A magician-priest or priest-physician would invoke Heka in the practice of heka.

Heka never had a temple, cult following, or formal worship for the simple reason that he was so all-pervasive he permeated every area of Egyptian life.

The priests of the temple cults understood this but their function was to honor and care for their particular deity and ensure a reciprocity between that god and the people. The priests or priestesses, therefore, would not invoke Heka directly because he was already present in the power of the deity they served.

Heka statue

Heka was the god of medicine as well as magic and for good reason: the two were considered equally important by medical professionals. There was a kind of doctor with the title of swnw (general practitioner) and another known as a sau (magical practitioner) denoting their respective areas of expertise but magic was widely used by both. Doctors operated out of an institution known as the Per-Ankh (“The House of Life”), a part of a temple where medical texts were written, copied, studied, and discussed.

Eye of horus

The priest-physician-magician would carefully examine and question a patient to determine the nature of the problem and would then invoke whatever god seemed most appropriate to deal with it. Disease was a disruption of the natural order and so, unlike the role of the temple priest who maintained the people's belief in the gods through standard rituals, the physician was dealing with powerful and unpredictable forces which had to be summoned and controlled expertly

Egyptian amulets

Egyptians of every social class from the king to the peasant believed in and relied upon magic in their daily lives. Evidence for this practice comes from the number of amulets and charms found through excavations, inscriptions on obelisks, monuments, palaces, and temples, tomb engravings, personal and official correspondence, inscriptions, and grave goods.

Charms and spells were used to increase fertility, for luck in business, for improved health, and also to curse an enemy. One's name was considered one's identity but Egyptians believed that everyone also had a secret name (the ren) which only the individual and the gods knew. To discover one's secret name was to gain power over them. Even if one could not discover another person's ren they could still exercise control by slandering the person's name or even erasing that person's name from history.

Just as magic was involved in one's birth and life, so was it present at one's departure to the next world. Mummification was practiced in order to preserve the body so that it could be recognized by the soul in the afterlife. The last act of the priests at a funeral was the Opening of the Mouth Ceremony during which they would touch the mummified corpse with different objects at various places on the body in order to restore the use of ears, eyes, mouth, and nose. Through this magical ritual the departed would be able to see and hear, smell and taste, and speak in the afterlife.

The Egyptian Book of the Dead exemplifies the belief in magic at work in the afterlife. The text contains 190 spells to help the soul navigate the afterlife to reach the paradise of The Field of Reeds, an eternal paradise which perfectly reflected one's life on earth but without disappointment, disease or the fear of death and loss. Throughout The Egyptian Book of the Dead the soul is instructed which spells to use to pass across certain rooms, enter doors, transform one's self into different animals to escape dangers, and how to answer the questions of the gods and those of their realm. All of these spells would have seemed as natural to an ancient Egyptian as detailed directions on a map would be to anyone today – and just as reasonable.

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Part V plus Desserts

If you wish to exercise couple of days with low commitment or just to exercises every now and then or to be new Mr. Olympia this is the right spot to be..

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Click here to check Part IV

Day 13

Breakfast

Green Smoothie

1 Banana

1 smaller apple

200ml milk or yogurt

1 table spoon of oak flakes

2 table spoons of flax seed or chia seed

3-4 leaf`s of chard

spices of your choice (ginger)

blend all the ingredients

Kilocalories: 473G

Carbohydrates :39G

Proteins :28G

Fat :23G

Snack

One fruit of your choice + 250ml of yogurt or 15ish pieces of almond, nuts or hazelnut or you can combine all of those

Lunch

Stuffed sorrel

250g minced beef or minced pork

1 onion

1 carrot

50g raw rice

salt plus spices of your choice

2 table spoons of olive oil

leafs of sorrel

½ half cup of water + ½ half cup of milk + 2 table spoons of cheese

preparation:

Onion and meet fry in pot with grated carrot ,at same time cook the rice

when meals are done ,mix them together and place them in leaf`s and wrap them

when you wrap them and place them in pot add cup of cooked tomato juice

and cup of water ,cover the pot ,until its done

side dish

green salad plus radishes (unlimited)

1 cup of yogurt

Kilocalories: 511G

Carbohydrates :17G

Proteins :32G

Fat :31G

Dinner

Ice-cream

4 table spoons of low fat cream cheese

1 frozen banana

1 cup of frozen red forest fruit mix(strawberry ,cherry ,blackberry ,raspberry etc.)

1 tea spoon of vanilla extract

add coconut powder if you love coconut

Mash frozen fruit with cheese and place coconut powder on top if using

leave couple of frozen fruit on side as decoration when it`s done :)

(its great if you use protein in powder its great to add instead of coconut powder)

Kilocalories: 355G

Carbohydrates :55G

Proteins :12G

Fat :10G

Day 14

Breakfast

Chia pudding

150ml milk

3table spoons of chia seed(30g)

1 tea spoon of cacao

½ half tea spoon of cinnamon

1 fruit of your choice

mix all ingredients

You can prepare it night before and leave it in fridge,

or prepare it at leave 2-3h before eating

before eating add 1 fruit

Kilocalories: 406G

Carbohydrates :54G

Proteins :14G

Fat :17G

Snack

One fruit of your choice + 250ml of yogurt or 15ish pieces of almond, nuts or hazelnut or you can combine all of those

Lunch

vEGGetables

2 eggs

1 pepper

1 onion

1 carrot

½ half zucchini (100g)

2 table spoons of olive oil

1/3 one third cup of oats

½ half cup of cooked tomato juice or 1 tomato

2 cups of water

salt and dry spices of your choice

chop vegetables place in pot with 1 table spoon of olive oil add salt and add oats

pour 2 cups of water cook it until water evaporate

before it is done add 2 eggs and cover the pot so egg whites are thermally cooked

side dish:

green salad with glass of milk or yogurt

Kilocalories: 433G

Carbohydrates :41G

Proteins :29G

Fat :18G

Dinner

Protein salad mix

1 can of tuna(150g) (chicken ,turkey or beef 150g)

1 onion

½ half cup of celery

½ half cup of carrot

2/3 two thirds cup of cooked rice or oats

2 cups of water

salt and spices of your choice

2 table spoons of olive oil

salad of your choice:

green salad ,tomato's ,cucumbers ,cabbage ,radishes

Rice or oats cook in slightly salted water, grate(ground)the vegetables and add to cooked oat`s/rice and tuna/meat

pour over olive oil and add few drops of squeezed lemon juice

spices of your choice:

basil ,dill ,parsley are great add to the mix

Kilocalories: 554G

Carbohydrates :44G

Proteins :46G

Fat :23G

We are not at any competition so feel free to pick a day of the week when you can eat what ever you want ,as long as makes you happy! Keeping mental health is also important , so don`t make it to hard for your self!

(of course suggestion is to try to pick out healthier and in optimal quantity
)

Desserts

Baked apples

1-2 apples

2 table spoons of oat flakes

2 table spoons almonds ,nuts ,hazelnuts (crush them to smaller pieces) and mix them all together(2 spoons)

1 table spoon of chopped dry fruit of your choice(peach ,grapes, figs ,cranberry)

add bit of cinnamon or vanilla

mix all ingredients together and, poke a hole in middle of apple and fill it with mixture

place filled apples in oven and bake them 15-20 minutes at 180c

Banana and peanut butter

1 banana

1 table spoon of peanut butter

chop banana to slimmer pieces and between two coat peanut butter

place in freezer for short while just so it gets a bit firm

Banana sandwich ice-cream

1 cup of almonds or peanuts

1 cup of date

¼ quarter cup of coconut powder or cocoa

this ingredients blend together then and split in two same pieces

(one should be bottom and one should be top texture)

place in freezer

for white cream

2-3 banana and add a bit of vanilla extract and freeze them

1 table spoon of coconut powder

blend banana with coconut and pour it over bottom texture then place top texture on top and back to freezer.

you can use it as cake, or you can slice it to cubes and eat one after each exercising

Salad dressings:

Cesar dressing-

Yogurt

Mustard

Olive oil

salt

squeezed lemon juice

Tzatziki sauce-

Yogurt

dill

garlic

olive oil

salt

Tomato sauce-

Tomato

Basil

Oregano

Olive oil

Salt

Mix all ingredients in a blender

Drinks

Water or Mineral water

When drinking tea or coffee (use non-caloric sweeteners if possible) – you can add milk

avoid juices

if you don't like water, then you can squeeze 1 lemon per liter of water, chop a couple of mint leaf`s or add ginger, cinnamon, any of the spices you like and it can improve the taste of the water.

Hope you enjoyed in 2weeks of healthy meals Edition!

There are more to come in 2021...

Stay safe and healthy

I wish you happy Christmas and enjoy the Holidays

Love and cherish each other!

**With Love,**

[](https://mg.social/post/view/2344)[***Stefan***](https://mg.social/post/view/2344)

Click here to check Part I

Click here to check Part II

Click here to check Part III

Click here to check Part IV

Bon Appetite

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Follow me on Coil @CryptoSpace
Follow me on Twitter @CryptoSpace123

Thanks for reading

Part III

If you wish to exercise couple of days with low commitment or just to exercises every now and then or to be new Mr. Olympia this is the right spot to be..

...Or maybe to snatch some recipes...

Please follow me on Cinnamon for upcoming videos

Please follow me on Coil so you don`t miss any future blog

Click here to check Part I

Click here to check Part II

Click here to check Part IV

Day 7

Breakfast

2 slices of bread of your choice

2 slices of turkey breast or any other meat (tuna also works)

2 slices of toast cheese

green salad

1tomatos

1 pickle

with cup of yogurt or milk

Kilocalories: 324G

Carbohydrates :40G

Proteins :21G

Fat :10G

Snack

One fruit of your choice + 250ml of yogurt or 15ish pieces of almond, nuts or hazelnut or you can combine all of those

Lunch

Chinese mix

2 hands of pasta

150g meat of your choice

1 onion

2 table spoons of Chickpea

1 cup of Corn or green beans or peas ( or a bit of everything)

Coat meat with mustard and cook it in pan or oven

Cook pasta in slightly salted water ( in same water cook the vegetables )

when meat is done cut it and mix it with pasta and vegetables

then if you wish you can add 1 table spoon of soy sauce 1 tea spoon of sesame

you can add 1 table spoon of peanuts or any other nuts of your choice

Kilocalories: 545G

Carbohydrates :46G

Proteins :51G

Fat :19G

Dinner

Salad

Young cabbage ( unlimited )

green salad

radish , tomato, cucumber, pepper, olives ,carrot, corn ( mix of everything or some thing out of this list)

salad dressing:

2 table spoons of olive oil

1 table spoon of apple vinegar (or fresh lemon juice)

1 table spoon of soy sauce

Chop vegetables and mix it with salad dressing

then add

2 eggs( cooked)

2 table spoons of cheese of your choice

1/3 one third cup of (Day 9

Day 8

Breakfast

Egg toast

3 cooked eggs ( 2 whole 1 egg whites)

2 table spoons of sour cream ,or cheese cream

2 slices of turkey breast , Prosciutto or similar meat

1 cucumber

1 tomato

2 slices of bread of your choice(Buckwheat bread is the healthiest one )

Kilocalories: 420G

Carbohydrates :42G

Proteins :40G

Fat :41G

Snack

One fruit of your choice + 250ml of yogurt or 15ish pieces of almond, nuts or hazelnut or you can combine all of those

Lunch

Pasta salad

1-2 tuna can( 160g)

2 handfuls of pasta of your choice

½ half cup of corn

1 grated carrot

½ half of squeezed lemon juice

oregano

2 table spoons of olive oil

Cook pasta in salted water, then add tuna corn and grated carrot, coat it all with olive oil and squeezed lemon and add dry oregano

No need for extra salt, tuna is already salty and we cooked it in salted water

Kilocalories: 572G

Carbohydrates :57G

Proteins :45G

Fat :20G

Dinner

Grilled chicken on vegetables

120g chicken breasts or pork fillet

1 fresh tomato ( or ½ cup of tomato juice)

1 table spoon of olive oil

salt and pepper (add any spices of your choice if needed)

2/3 cup of corn or 1 potato

1 pepper

½ half of eggplant

1 slice of bread

1 tea spoon of mustard

meat coat with mustard, salt it and roll it into spices

fry it on 1 tea spoon of olive oil

when meat is done, add corn and chopped peppers and 1 more tea spoon of olive oil

and add chopped fresh tomato ( or tomato juice)

near end of cooking add 1 tea spoon of sesame and 1 tea spoon of sunflower seeds

Kilocalories: 664G

Carbohydrates :51G

Proteins :58G

Fat :26G

Day 9

Breakfast

scrambled eggs

1 young onion

1 tea spoon of olive oil or 1 tea spoon of butter

1 hand of spinach

3 eggs

50g of young cheese

salt and spice`s

1 slice of bread

mix eggs with spinach and young onion

cook it like omelet and cheese on side

instead of adding spinach and onion into scrambled eggs you can eat plate of green salad, cucumbers or tomato's as side salad

Kilocalories: 365G

Carbohydrates :23G

Proteins 25G

Fat :22G

Snack

1 fresh carrot and few sticks of celery with 3-4 table spoons of hummus

Lunch

Pizza

3 eggs ( 2 whole 1 egg whites)

2 table spoons of parmesan ( or any other yellow cheese)

1 table spoon of spelt flour

tip of tea spoon of salt

mix all of ingredients and leave it for 5 minutes

place one tea spoon of olive oil on pan and pour the mixture,

spread it like a pancake ,and when finished on one side turn on the other

when other side is almost finished lower the temperature

and add

1 tomato sliced to circles

1 spoon of olive oil

add spices oregano and basil

add 4 full teaspoons of mozzarella or yellow cheese

for dough

Kilocalories: 256G

Carbohydrates :10G

Proteins 21G

Fat :15G

for adding's:

Kilocalories: 214G

Carbohydrates :6G

Proteins 11G

Fat :17G

Dinner

Tuna Meatballs

1 can of tuna (120-180g)

2 tea spoons of low fat cheese

1 avocado (cooked peas is a good substitute)

2 table spoons of parmesan (or any other yellow cheese)

50g buckwheat flour

salt, pepper and other spices of your choice

1 olive oil if you fry it in pan, or you can with out oil in oven on baking paper

all ingredients mix into meatballs or burgers

Salad dish on side: green salad or 1tomato + 1 cucumber

Kilocalories: 584G

Carbohydrates :32G

Proteins 45G

Fat :20G

Bon Appetite

Click here to check Part I

Click here to check Part II

Click here to check Part IV

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Thank you for reading this far.

Have a great day and enjoy your meals :)

Part II

If you wish to exercise couple of days with low commitment or just to exercises every now and then or to be new Mr Olympia this is the right spot to be..

...Or maybe to snatch some recipes...

Please follow me on Cinnamon for upcoming videos

Please follow me on Coil so you don`t miss any future blog

Click here to check Part I

Click here to check Part III

Click here to check Part IV

Day 4

Breakfast

Pancakes

3 eggs (2whole 1 egg whites)

1 small bananna or half bigger one

1 table spoon of flax in powder

1 table spoon of buckwheat flour

Mix all togher,then pour mix in pan, should be around 2 pancakes

When done,you can add fruit of your choice

you can add half of bananna and some red fruit

Kilocalories: 397G

Carbohydrates :43G

Proteins :25G

Fat :15G

Snack

One fruit of your choice + 250ml of yogurt or 15ish pieces of almond, nuts or hazelnut or you can combine all of those

Lunch

Mexican Mix

120G ground beef or( pork, chicken or turkey )

½ half of cup of corn

¼ one quarter of cup of beans

¼ one quarter of cup of red pepers

¼ one quarter of cup of green beans

¼ one quarter of cup of carrots

1 Onion head

Spieces: salt,ginger,curry and chili if you are fan of chilli/ spicy food :)

Fry the ingredients on 1 spoon of olive oil in pan,when its done you can add one more spoon of olive oil for complete taste

WITH A PLATE OF SEASONAL SALAD

Kilocalories: 586G

Carbohydrates :61G

Proteins :40G

Fat :26G

Dinner

Tuna Salad

1 can of tuna 120-150g or chicken

4 cooked eggs (2 whole eggs 2 only egg whites)

¼ cup of Corn

¼ cup of red pepers

½ cup of leisure

3 olives

1 cucumber

1 table spoons of olive oil
tip of tea spoon of salt

1-2 table spoons of sour cream

Mix all ingredients and add 1 spoon of olive oil

Kilocalories: 390G

Carbohydrates :17G

Proteins :28G

Fat :24G

Day 5

Breakfast

Muffins

3eggs (2whole 1 egg whites)

100ml milk

100g spinach

2 table spoons of Buckwheat flour

10-20g yellow cheese

salt

Mix all ingredients and pour into a muffin mold, or you can bake it in a pan as an omlet. you can eat it with any salad as much as you want

Kilocalories: 344G

Carbohydrates :18G

Proteins :31G

Fat :18G

Snack

One fruit of your choice + 250ml of yogurt or 15ish pieces of almond, nuts or hazelnut or you can combine all of those

Lunch

Grilled meat and vegtables

120g pork file (chicken or beef or turkey) (any meat is fine,just as long its with no fat)

1 cup of green beans (broccoli or peas) what ever you prefer

1 potato + 1 carrot you can cook it or make it mashed

1 piece of bread

2 plates of salad of choice ( cucamber, tomato, cabbage, green salad)

Kilocalories: 519G

Carbohydrates :71G

Proteins :36G

Fat :18G

Dinner

Tortilla with cheese and vegetables

for 2 tortillas

3 eggs (2 whole 1 egg whites)

4 spoons of OAT FLOUR or

2 spoons of milk,water or yogurt

tip of tea spoon of salt

fry it in a pan with 1 tea spoon of olive oil ( or with out oil if possible)

when done each tortilla coat with low fat cheese 40g

then add chopped cucumber , red peper, tomato, olives,corn,beans you can mix what ever you like

and one cup of low fat milk or yogurt

Kilocalories: 498G

Carbohydrates :49G

Proteins :34G

Fat :22G

Breakfast

3 tabels spoons of oatmeal

2 spoons of power flax or chia seed

1 table spoon of polenta

1 cup of water

cook it all together and add yogurt or milk

1 cup of fruits (1 fruit)

spice`s: cinnamon,ginger,

Kilocalories: 350G

Carbohydrates :50G

Proteins :12G

Fat :13G

Snack

One fruit of your choice + 250ml of yogurt or 15ish pieces of almond, nuts or hazelnut or you can combine all of those

Lunch

Grilled vegetables and meat

150g of chicken/beef/turkey/pork or tuna

½ half of zucchini

10 mushrooms

1 tomato

1 plate of salad of your choice (cucumber, tomato,pepers )

2 table spoons of olive oil

2 table spoons of olive oil in warm pan,and add meat, when its almost done

add a bit salt over vegtables and to pan with meat just to grill it a bit

Kilocalories: 619G

Carbohydrates :36G

Proteins :54G

Fat :30G

Dinner

Salad meal

1 zucchini

1 red peper

1 onion

½ half cup of corn

1 tomato

2 table spoons of olive oil

1 spoon of sesame

spice`s: curry,ginger,turmeric

vegtables chop to little cube`s and grill it on pan,then add spieces

to add proteins to this meal you can choose between:

150g of meat or tuna

or 3-4 eggs

Kilocalories: 402G

Carbohydrates :23G

Proteins :17G

Fat :27G

Bon Appetite

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