Inexpensive pp-menu for a week for weight loss: meals for 1600-1700 kcal with recipes and tips

Nutritional features for 1600 calories per day

A woman’s body requires about 1800-2500 kcal per day (depending on height, weight, level of physical activity).
Reducing the calorie content of food leads to activation of the processes of glycogen breakdown and burning of fat reserves. At the same time, replacing sugar, fatty and fried foods with fresh vegetables, boiled meat and other healthy foods will improve digestion and accelerate metabolic processes.

Pros of the diet

This nutrition plan has a number of advantages:

1. The diet is easy to tolerate. The daily calorie content and volume of food is enough to not feel hungry during the day.
2. Weight loss products are easy to find at any time of the year.
3. The diet is balanced, so the body receives all the substances it needs.
4. The products can be used to prepare delicious meals for the whole family.

How to lose weight?

Do you want to eat deliciously and lose weight? Then remember the main rules:

1. The most important thing for losing weight is the total caloric content of the diet , and not the right foods - What is more important: the quality of food or calories? ;
2. do not demonize any products! In this way, you create a “forbidden fruit” for yourself (some people even have a forbidden garden), which will make you think about this product too much. As a result, if you refuse candy today, you can eat the entire box tomorrow: “If you want to lose weight, don’t eat carbohydrates”.
   Therefore, once or twice a week you can allow yourself to eat something that falls into the “junk food” category. The path to losing weight - through balance and moderation!

   Fear of food is not a healthy mindset and can lead to eating disorders: Fear of food. Overeating: what to do after?

   Read also:  Is it possible to eat sauerkraut on the Dukan diet?
3. Do not under any circumstances go hungry ! Hunger is always a guarantee to eat much more in the near future. After several days, a breakdown occurs, which is scientifically called “post-starvation hyperphagia.” Hunger is the main reason why people lack willpower and why they quit dieting.
4. don't believe the advertising! The labels “Healthy lifestyle”, “For weight loss”, “weight control” - do not mean anything, in detail (very detailed) - How to read labels in the supermarket correctly

So, what can you eat for 1600 kcal - a menu for weight loss with bju:

Principles of nutrition and diet planning

When switching to a new diet, it is better to follow the rules:

1. The daily amount of food should be divided into 5-6 meals.
2. It is important to maintain a drinking regime - the body should receive at least 2 liters of fluid per day.
3. Constantly alternate foods and dishes so that the body receives all the necessary nutrients, vitamins and minerals.
4. Limit the amount of salt in dishes, because... it retains water in the body, causing swelling. To improve the taste of your dishes, use herbs and spices.

When dieting, it is important to maintain a drinking regime.

Authorized Products

You can eat:

• fresh vegetables and fruits (raw, boiled, baked);
• cereals and porridges;
• durum wheat pasta;
• lean meats (poultry fillet, veal, rabbit meat, beef);
• lean fish;
• seafood;
• low-fat dairy and fermented milk products;
• honey;
• dried fruits.

You can eat cereals and porridges.

Not Recommended Products

You will have to exclude from the diet:

• fatty fish and meat;
• bread and any pastries made from white flour;
• sugar, sweets, candies, desserts;
• white rice, semolina porridge;
• mayonnaise and store-bought sauces;
• smoked meats;
• sausages and sausages;
• canned food;
• jams and preserves;
• fast food;
• chips and other snacks.

Sugar should be excluded from the diet.

How to replace unhealthy foods

Giving up habitual foods is difficult to bear psychologically. But if you replace unhealthy foods with healthy ones, the transition to a new menu will be easier.

Meal frequency

It is better to divide the daily amount of food into 5-6 meals - 3 main meals and 2-3 snacks. There should be at least 2.5-3 hours between meals. Eating small portions will help speed up metabolism, gradually reduce stomach volume, and relieve hunger.

The frequency of meals should be 5-6 times.

Advantages and disadvantages

Surprisingly, I could not find the advantages and disadvantages of this diet anywhere. Either the authors are simply poorly informed about nutrition, or they simply forgot to mention it. However, I think it’s important to cover the pros and cons.” This is necessary in order to eliminate all possible side effects.

Advantages

I have already, to some extent, covered them in the previous section. The less food we consume, the less our body spends its strength and energy on processing it. Sounds a little paradoxical, doesn't it?

After all, food, in theory, should give us energy, but not the other way around. But, unfortunately, this is yet another misconception into which we have been led by means of mass zombification (that’s what I call them).

As I said, our body can receive energy from alternative sources. For example, air may well become such a source. Thus, without wasting our energy on digesting food, we get more free energy for our own use.

The result is a good mood, vitality and unrealistic motivation to create and create. Yes, this is how seemingly ordinary food affects us.

Flaws

The fact is that the body of a modern person is very polluted. We are talking, first of all, about impurities and toxins. Unfortunately, there are so many of them that due to the sudden start of the purification process, there is a risk of simply “choking” in your own waste.

And I'm not kidding. Therefore, there is only one contraindication and it sounds like this:

“The diet can only be used by those people whose excess weight has not yet reached a critical level.”

It is necessary to systematically reduce the amount of food consumed and only then can adequate results be obtained.

Breakfast options

The morning meal should be high enough in calories to provide the body with energy. But you shouldn’t consume simple sugars, because... this will cause your blood glucose levels to rise sharply and then quickly fall. Within an hour after a carbohydrate breakfast, a person will feel hungry again.

In the morning, it is better to give preference to protein products, vegetable fats and complex sugars, which are digested slowly.

Protein-carbohydrate

This breakfast is suitable for people leading an active lifestyle. If you train in the morning or your work involves physical activity, then it is better to include proteins (building blocks for muscles) and complex carbohydrates in the menu. Breakfast may consist of:

• buckwheat porridge cooked in water, boiled chicken breast and a small amount of fresh vegetables;
• oatmeal with dried fruits, steamed omelette made from egg whites (you can eat no more than 1 yolk per day);
• sandwiches made from rye bread with diet ham, fresh cucumbers and low-fat hard cheese.

A protein-carbohydrate breakfast consists of buckwheat porridge.
It is better to refuse fruits, sweets, and desserts.

Protein-fat

This type of breakfast is suitable for people who lead a sedentary lifestyle, as well as those who follow a low-carb diet. In the morning you can eat:

• fried eggs from 2 eggs and a salad of fresh vegetables, seasoned with vegetable oil;
• low-fat cottage cheese with any additives (dried fruits, nuts, yogurt are suitable).

Croque madame recipe

Croque Madame is a flavorful, crispy sandwich popular in France. To prepare 2 sandwiches you will need:

• 4 slices of bread made from rye or oatmeal;
• 4 tbsp. butter;
• 2 eggs;
• 4 slices low-fat cheese;
• 2 pieces of ham;
• greens (optional).

The Croque Madame is the most famous French sandwich.
2 tbsp. Spread butter on 2 pieces of bread. Place cheese and ham on top and cover with bread. Place the sandwiches in a preheated oven and bake until the bread is golden brown.

During this time, fry the fried eggs in the remaining butter. Place the eggs on top of the baked sandwiches.

The essence of the diet

The 1600 calorie per day diet menu is designed taking into account the daily needs of the human body, guarantees weight loss by maintaining a strict balance between the energy entering the body and expended, promoting its self-rejuvenation and cleansing and allowing weight loss not only naturally and quickly, but also without harm to health.

The 1600 calorie diet menu includes the necessary amount of fats and carbohydrates, minerals and vitamins, which allows you not only to lose weight, but also maintain an active lifestyle.

What can you eat for a snack?

2 hours after breakfast you can have a snack. This will help maintain stable blood glucose levels. It is recommended to eat light meals for lunch. Suitable:

• bran bread with soft curd cheese;
• cottage cheese with fresh berries;
• salad of fresh vegetables, herbs and baked chicken.

Banana and strawberry smoothie recipe

To prepare a nutritious drink you need:

• 1 banana;
• 200 g strawberries;
• ½ cup low-fat milk;
• 1 tsp honey

A smoothie can be made from banana and strawberries.
Peel and cut the banana. Wash the strawberries and remove the stems. Place all products in a blender and blend for 3-4 minutes.

Sunday

Number of kilocalories: 1646 kcal

Breakfast

• Strawberries – 100 g
• Yogurt without additives – 300 g
• Honey – 10 g

Finely chop the strawberries and mix with yogurt, add honey.

Snack

• Pear – 200 g
• Honey – 20 g
• Walnuts – 30 g

Cut the pears into halves, scoop out the pulp with a spoon and mix with nuts and honey. Bake in the oven for 10 minutes. Serve with black or green tea.

• Spaghetti – 100 g
• Tuna in its own juice – 100 g
• Green peas – 100 g
• Olive oil – 10 g

Boil spaghetti, mix with tuna and peas, add oil.

Snack

• Yogurt without additives – 150 g
• Apple – 100 g

Eat alone or mix yogurt with chopped apple.

We have specially compiled for you a delicious food menu for weight loss of 1600 calories! So you can see that you don’t have to choke on rice and chicken breast boiled in 3 waters in order to lose weight.

The main thing is your comfort, variety of nutrition and good health!

What should lunch be like?

Lunch is the main and most high-calorie meal of the day. Along with the meals, the body should receive at least 25-30 g of protein, as well as 40 g of carbohydrates and 15 g of fat.

With the first course

If you prefer soups, then lunch might look like this:

• lean borscht with potatoes, boiled lean meat, grilled vegetables;
• broccoli puree soup, baked chicken thigh (without skin), vegetable salad.

Lunch may consist of lean borscht.

Soups normalize the functioning of the digestive tract and prevent constipation.

No first course

Lunch does not have to include a first course. The menu might look like this:

• durum wheat pasta, boiled beef, vegetables (sweet peppers, tomatoes);
• brown rice stewed with vegetables, baked chicken fillet;
• buckwheat porridge, boiled fish, fresh cabbage salad with carrots.

Recipe for creamy pumpkin soup with ginger

To prepare a hearty dish you will need:

• 0.5 kg pumpkin pulp;
• 1 carrot;
• 1 onion;
• 30 g ginger root;
• spices to taste.

Creamy pumpkin soup is a very tasty and healthy delicacy.
Chop the onion and carrots, place in a thick-bottomed pan, add olive oil and fry. After this, add the pumpkin pulp cut into small pieces to the vegetables, add 2 cups of water and cook for 20 minutes.

At the end, add grated ginger root to the soup and bring to a boil. Puree the cooled dish.

Grocery list

The diet menu includes the following foods:

• Cereals (wheat, rice, buckwheat);
• Milk and dairy products (yogurt, kefir, cottage cheese, cheese);
• Dried fruits (raisins, dried apricots, prunes);
• Fresh fruits (apple, banana);
• Meat (chicken, turkey, beef);
• Vegetables (tomatoes, cucumbers, cabbage, potatoes, carrots, bell peppers);
• Fish;
• Whole wheat bread.

Any diet involves excluding sweets, flour and fatty foods. However, the right combination of products adds variety to the menu and saturates the body with useful substances. In a week, with a properly balanced diet, up to 4 kg per week is lost.

Afternoon snack

An afternoon snack can consist of carbohydrates and proteins, but it is better to choose quickly digestible foods. Suitable:

• cottage cheese, kefir, fermented baked milk;
• fruit or vegetable salads;
• PP desserts.

Orange brownies with walnuts

To prepare a fragrant dessert you need:

• 1 orange;
• 200 g wheat flour;
• 60 g brown sugar;
• 2 chicken eggs;
• 200 g walnuts;
• 100 g butter;
• 60 g milk chocolate;
• 10 g baking powder for dough.

Orange brownies with walnuts are a delicious dessert.
Grind the nuts in a blender, grate the orange zest. Place butter and sugar in a saucepan, add orange juice and keep on heat until all ingredients are completely dissolved.

Mix flour with orange zest, add nuts, chocolate broken into small pieces, baking powder. Pour melted butter into the mixture and stir.

Place the resulting dough into a baking dish and place in the oven.

Salads

• Green beans (frozen) – 299 g;
• Mild red pepper – 99 g;
• soy sauce - 3 tbsp. l.;
• lemon juice – 2 tbsp. l.;
• crushed garlic – 10 g.

  

1. Pour boiling water over the frozen beans and bring to a boil again.
2. Chop the pepper.
3. Mash the garlic in a press.
4. Mix all ingredients and season.

• Sea cocktail (frozen mixture) – 499 g;
• cucumber – 1 pc.;
• lettuce leaves – 51 g;
• olive oil – 2 tbsp. l.;
• tomato (vegetable) – 1 pc.;
• soy sauce – 2 tbsp. l.

1. Boil the seafood cocktail and let it cool.
2. Mix butter and sauce.
3. Place lettuce leaves on the bottom of the salad bowl.
4. Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
5. Place seafood cocktail on top of the vegetables, add salt and season with the remaining mixture of butter and sauce.

What should dinner be like?

In the evening, it is better to give preference to light, protein foods and foods rich in fiber. People are often less physically active in the afternoon. If you eat simple sugars and fats, your body will not have time to use up energy. Dinner may consist of:

• chicken liver stewed with vegetables;
• steam omelette and vegetable salad;
• fish baked in foil.

Omelette with tomatoes

To prepare dinner you need:

• 3 eggs;
• 1 tomato;
• 20 ml milk.

Omelette with tomatoes is a tasty and bright dish.
Break the eggs into a deep bowl, add milk, pepper, spices, herbs. Scald the tomato with boiling water and remove the skin. Chop the tomato, transfer to a heated frying pan, pour in the egg mixture and cook, stirring constantly.

What to eat before bed and examples of late-night snacks

If you are hungry after dinner, it is better to have another snack. Light, low-calorie protein foods are suitable:

• 150 g cottage cheese;
• 250 ml low-fat Greek yogurt;
• a glass of low-fat kefir.

You can add cinnamon, vanilla, fresh herbs, 1 tbsp to the dish. bran. But it is better to avoid fruits, honey and other sweeteners in the evening.

Highly Effective Modern Diet 1200 Calories

A very telling name, in fact. And this is an incomparable plus. And now it has become fashionable to come up with some difficult to pronounce names, which do not reflect the essence in any way.

The secret to the 1600 calorie diet is based on the fundamental principle of any weight loss - the calories consumed should be less than those expended. Actually, if this condition is met, then your body will lose weight in any case, whether you want it or not.

The less you eat, the easier it is to burn calories. I think you will agree with me that losing 500 kilocalories through training is much easier than 3000.

Yes, you just have to work yourself to death to achieve such a result. It is much easier to just eat less and you will be happy.

To lose weight, it is recommended to divide the number of meals into 3-4 pieces. Well, I think it’s quite possible to do this. But on one of the nutrition blogs I came across information that you need to divide 1600 kilocalories into 5-6 meals. I’m wondering, how does he even imagine this?

If a person is a fruitarian with 5 years of experience and he can easily get through the day by eating 3 apples, then yes, there are no questions at all. But someone who has problems with excess weight a priori cannot be a fruitarian or a raw foodist, and therefore such divisions can be quite a difficult task for him.

Although nutritionists beat their chests, proving that it is better to eat little and often, in fact, this is not entirely true. It’s better to eat little and rarely - this option can really be called ideal.

Moreover, 1600 kcal is, in principle, the absolute norm for a healthy person. Our body is a very self-sufficient system that has the function of obtaining energy from alternative sources that have nothing to do with traditional food.

Therefore, it is not entirely appropriate to talk about diet, in the classical sense of the word. It would be ideal to consume no more than 1600 kcal on a regular basis. Thus, the body is not polluted, and there will be no problems with excess weight.

The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.

Vegetables can be steamed, baked and stewed. Adding oil should be avoided.

Dairy products are either low-fat or low-fat.

There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to maintain the general principles of proper nutrition.

Approximate PP menu for 1500 kcal for a week for weight loss.
The diet remains the same as for the 1200 kcal menu.

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British nutritionists interviewed several women with different body types, lifestyles, and incomes. Most did not adhere to their personal norms (indicators were derived for each individually): some overeated, others undernourished.

In addition to problems with metabolism, such inconsistencies cause diseases of all organ systems, chronic fatigue, and psychological disorders.

The daily diet is divided into 5 parts, with the total calorie intake divided as follows: 400:150:550:150:550. Sometimes the number of meals is reduced to 3 servings without additional snacks.

Protein consumption increases. Standard rules of healthy eating are used: nothing fatty, fried, salty, spicy, floury, sweet. It is better to stop drinking alcohol.

Diet before and after training

It is recommended to eat 1.5 hours before intense exercise, because...
the body will need energy to be active. If possible, then 30 minutes before training you should have a protein bar or any fruit. It is not recommended to overeat before going to the gym, because... this will create additional stress on the heart, and a full stomach will create discomfort during movements.

After your workout, you can drink a protein shake.

1 hour after training you can have lunch or dinner. If you don’t have time for a full meal, then a cocktail of protein powder, milk and bananas will do - it will satisfy the city and provide the body with proteins to restore muscle tissue.

Examples of dishes

Before training you can eat:

• boiled potatoes in their jackets, lean fish baked with vegetables;
• sandwich made from whole grain bread with ham, cheese and fresh herbs.

Why exactly 1500 calories?

Medical studies have proven that if a person leads a passive lifestyle, then the number of calories burned does not exceed 1800.

Of course, these figures are not dogma. Several key factors play an important role here.

The main factors when calculating the required number of calories:

• Gender.
• Life activity.
• Health.
• Full age.

The average person needs to consume between 2,000 and 2,500 calories daily. This amount is capable of holding the already existing mass. Of course, there are exceptions, but they are extremely rare.

Based on all that has been said, we can conclude that eating 1500 calories daily is a gentle diet.

A simple diet for a given amount of calories allows you to painlessly remove extra pounds. A person will not have to starve, but there will not be an overabundance.

In order for the chosen diet for weight loss to be effective, you should remember the mandatory rules:

• Be sure to prepare mentally. It is necessary to perceive your actions not as torture, but rather as a victory over yourself. Regardless of the initial results, be positive.
• Switching to proper nutrition (pp). This condition is mandatory and undeniable. Below we will provide you with the main criteria for the pp menu.
• Always carry a small amount of vegetables or fruits with you. This will help, especially at the initial stage, not to experience constant hunger.
• Drinking fluids. Daily water consumption should be one and a half to two liters. Excluding regular juices, tinctures, tea.
• Refusal of spicy food. Hot spices increase the feeling of hunger, and this is extremely undesirable.
• Forget about quick snacks.
• All heavy and main foods should be consumed only before or during lunch.

1600 calorie daily diet option

The daily menu might look like this:

• in the morning: 50 g of oatmeal in water, an omelette of 3 egg whites with 3 tbsp. milk, a handful of raisins;
• lunch: 100 g low-fat cottage cheese, 1 orange;
• lunch: 150 g buckwheat, 120 g cucumber and onion salad, 1 baked chicken drumstick;
• snack (1.5 hours before training): a sandwich of whole grain bread with chicken fillet and tomatoes;
• dinner (1 hour after training): 150 g of stewed cabbage with mushrooms, 120 g of baked pollock fillet;
• before bed: 250 ml of kefir.

For breakfast you can eat oatmeal with water.

Thursday

Number of kilocalories: 1570 kcal

Breakfast

• Hercules – 50 g
• Raisins – 10 g
• Honey – 10 g
• Cheese – 30 g
• Cereal bread – 20 g

Boil Hercules in water, add raisins and honey to the finished porridge. Make sandwiches from cheese and bread. Serve with a mug of black coffee or tea.

Snack

• Apple – 100 g
• Orange – 150 g
• Banana – 100 g

• Spaghetti – 50 g
• Chicken breast – 100 g
• Cherry tomatoes – 100 g
• Olive oil – 10 g
• Cheese – 30 g

Boil spaghetti and breast in salted water. Mix, add cherry tomatoes cut in half, sprinkle with grated cheese, add olive oil.

Snack

• Watermelon – 400 g

• Chicken egg – 110 g (2 pcs)
• Fresh greens – 50 g
• Sunflower oil – 10 g
• Chicken breast – 100 g

Beat eggs with a little water, add herbs and breast, cut into strips. Grease a deep baking tray with oil, pour in the resulting mixture, bake in the oven for 20-30 minutes. Add salt/pepper to taste.

Snack

• Kefir 1.5% – 350 g

Recipes for a 1600 kcal diet

Allowed products can be used to prepare simple dishes.

Homemade granola

For homemade granola you will need:

• 2 cups oatmeal;
• 2 tbsp. honey;
• 2 tbsp. vegetable oil;
• 200 ml orange juice;
• 1 cup nuts (any);
• cinnamon and other spices to taste.

Granola is made from nuts.
In a bowl, mix honey, oil, fruit juice and spices. Heat the mixture over fire. When all the ingredients have dissolved, pour nuts and oatmeal into the liquid. Place the resulting mass on a baking sheet and dry in the oven for 30 minutes.

Fish stewed with vegetables

Wash the pollock or hake fillet, place in a saucepan and add 2 cups of water. Add chopped carrots and onions. Keep on low heat until fully cooked. At the end, you can add chopped tomato pulp (without skin).

Peppers stuffed with rice and chicken breast

For the dish you need:

• bell pepper;
• rice;
• chicken fillet;
• spices.

Peppers stuffed with rice and chicken breast - a delicious recipe.
Core the pepper. Cook the rice until half cooked, then mix with chopped boiled/baked chicken fillet. Add spices and stir. Stuff the peppers with rice and meat mixture and bake in the oven.

Turkey fillet stewed with bell peppers, onions, carrots and buckwheat

Grind the carrots and onions on a grater, then fry the vegetables in a deep saucepan. Add turkey pieces and diced pepper there. As soon as the meat turns white, add 1 cup of buckwheat to the mixture and pour 2 cups of water. Simmer the dish over low heat for 20 minutes.

Beetroot

Grate the carrots and beets on a medium grater, chop the onion. Transfer the vegetables to pre-prepared chicken broth and cook until fully cooked. Before use, you can add low-fat sour cream to the soup.

Beetroot soup is a delicious rich soup made from fresh vegetables.

Salmon with vegetables in the oven

Rinse the salmon fillet, remove the bones, rub with spices and sprinkle with lemon juice. Peel and cut bell peppers, carrots, potatoes, and onions into cubes. Place the fish and vegetables in foil, wrap and bake in the oven.

Wednesday

Number of kilocalories: 1532 kcal

Breakfast

• Cheese – 40 g
• Cereal bread – 40 g
• Tomato – 50 g

Make sandwiches and serve with coffee or tea without sugar.

Snack

• Cottage cheese 5% – 100 g
• Honey – 20 g
• Apple – 100 g

Finely chop or grate the apple and mix with cottage cheese. Add honey to cottage cheese or tea instead of sugar.

• Potatoes – 300 g
• Chicken breast – 100 g
• Broccoli – 70 g
• Cereal bread – 20 g
• Garlic – 10 g

Peel the potatoes and cut into cubes. Simmer together with chicken breast, garlic and broccoli over medium heat without adding oil. Serve with herbs and a slice of grain bread.

Snack

• Banana – 100 g
• Orange – 150 g

• Turkey breast – 300 g
• Cherry tomatoes – 200 g
• Sweet pepper – 100 g
• Frozen corn – 100 g
• Iceberg salad – 100 g
• Cheese – 20 g
• Olive oil – 10 g

Bake the turkey in the oven without oil. Chop tomatoes, peppers and lettuce, mix with corn and olive oil. Before serving, sprinkle turkey with grated cheese.

Snack

• Kefir 1.5% – 350 g

Results and reviews

Alisa, 26 years old, Moscow: “I used the diet not to lose weight, but to maintain weight within normal limits.
But in 3 weeks I managed to get rid of 4 kg. I trained 2-3 times a week, drinking protein shakes before going to the gym and immediately after. After switching to PP, my health improved, my skin cleared up, and my nails became stronger.” Ekaterina, 38 years old, Tver: “For many years I tried different express diets, but the lost weight always came back. Therefore, I decided to reduce the calorie content of food to 1600. In the first 2 weeks I lost 4 kg, then the weight came off more slowly. But I got so used to the PP diet that even after leaving the diet, I continue to prepare healthy meals and eat 5-6 times a day.”

Ready-made menu for the week

You can take this balanced menu as the basis for your own, but I still advise you not to deviate from it first, so that such nutrition becomes a habit. Here are some more tips to make it easier to get used to a new diet :

• cook a day ahead, and some dishes for 2 days (the same borscht, for example);
• put everything in small containers. This is convenient not only for workers, but also for those who rarely leave the house - take a small container and don’t need to weigh or divide anything;
• purchase all the necessary products to the maximum, so that at the right moment you do not frantically remember whether a piece of lard will replace a chicken breast)));
• I also advise you to put away at least all the “forbidden” items on the far shelves, or even better, throw them away;
• it wouldn't hurt to reread