The Menu

13 Day Diet

		Breakfast 09:30	Lunch 14:00	Supper 18:30
1	Monday	Coffee	2 Boiled eggs Cooked Spinach (AMAYL)	Grilled Steak (AMAYL)
2	Tuesday	Coffee Whole wheat  bread (AMAYL)	Grilled Steak Green Salad	Ham (AMAYL)
3	Wednesday	Coffee Whole wheat  bread (AMAYL)	Boiled egg Tomato Green beans	Ham(100g) Green Salad
4	Thursday	Coffee Whole wheat  bread (AMAYL)	Cooked Carrots Cheese	Fruit Salad Natural plain yoghurt
5	Friday	Carrots with lemon Coffee (AMAYL)	Grilled white fish Raw  tomato	Grilled Steak Green Salad
6	Saturday	Coffee Whole wheat  bread (AMAYL)	Grilled skinless chicken breast (AMAYL)	2 Boiled eggs Carrot
7	Sunday	Lemon tea	Grilled Steak Fruit	Anything you like
8	Monday	Coffee with sugar	2 Boiled eggs Cooked spinach (AMAYL)	Grilled steak (AMAYL)
9	Tuesday	Coffee Whole wheat  bread (AMAYL)	Grilled Steak Green Salad (AMAYL)	Ham (AMAYL)
10	Wednesday	Coffee Whole wheat  bread (AMAYL)	2 Boiled eggs Tomato Green beans	Ham (100g) Green Salad
11	Thursday	Coffee Whole wheat  bread (AMAYL)	Cooked Carrots Cheese (AMAYL)	Fruit Salad Natural yoghurt
12	Friday	Carrots with lemon Coffee (AMAYL)	Grilled White Fish(150g) Raw tomato	Grilled Steak Green Salad (AMAYL)
13	Saturda	Coffee Whole wheat  bread (AMAYL)	Grilled tomato Skinless Chicken Breast (AMAYL)	2 Boiled Eggs Carrots

Shopping List

1.       Coffee

2.       Eggs

3.       Spinach

4.       Steak

5.       Whole wheat bread

6.       Lettuce

7.       Cucumber

8.       Ham

9.       Tomatoes

10.   Carrots

11.   Mozzarella cheese

12.   Plain yoghurt

13.   Fruit

14.   Lemon

15.    Hake

16.   Skinless chicken breasts

17.   Tea

18.   Green beans

Guidelines:

1.      Green Salad = lettuce and cucumber

2.      AMAYL= as much as you like

3.      Drink a minimum of 2 litres of water a day

4.      FOLLOW THE DIET STRICTLY

5.      You can sprinkle a dash of olive oil on the bread

6.      Only repeat this diet after 12 months have passed

7.      If you cheat  you have to wait 3 months till you can try again

8.      Season with salt, pepper, lemon juice and balsamic vinegar