The healthy diet of European

1. The healthy diet of European

2. Monday: The breakfast: The scrambled eggs from two eggs - 440 kcal A glass of milk (2% the fat)- 115 kcal Jam - 32 kcal The piece of whole-meal bread - 101 kcal Lunch: Fancy roll - 120 kcal 1 slice of yellow cheese- 36 kcal Butter - 76 kcal The sirloin (1 plaster) - 28 kcal Dinner: The pea soup - 165 kcal Boiled potatoes - 77 kcal Ham hock (100g) – 273 kcal The carrot and the apple salad- 59 kcal The tea: a Banana – 130 kcal Supper: Two pears in the chocolate sauce- 500 kcal

3. Tuesday: The breakfast: Cereal flakes (30 spoons) – 690 kcal Lunch: The whole wheat bread (2 slices)- 202 kcal Butter - 76 kcal A tomato - 19 kcal A bottle of noncarbonated mineral water - 0 kcal Dinner: The tomato soup with pasta - 88 kcal Ravioli with fried meat - 205 kcal Pancakes with cheese – 484 kcal The tea: The salad with the mayonnaise - 192 kcal Supper: Apple juice – 105 kcal Two waffles with cream – 480 kcal

4. Wednesday: The breakfast: Three sausages - 396 kcal Fancy roll - 120 kcal Ketchup - 14 kcal Tea – 0 kcal Lunch: Sweet bun – 289 kcal Still water- 0 kcal Dinner: Dumplings (100g) – 147 kcal Sour rye soup (250g) - 310 kcal The tea: Strawberry jelly – 71 kcal Supper: The tuna in the oil (50g) - 171 kcal Fancy roll - 120 kcal Tea - 0 kcal

5. Thursday: The breakfast: Thin sausages (100g) – 319 kcal Two fancy rolls – 240 kcal Lunch: Nectarine – 67 kcal The slice of white bread – 106 kcal Cucumber – 8 kcal Dinner: Barley soup (100g) – 110 kcal Pork chop – 237 kcal Dumplings (100g) – 210 kcal The tea: Handful of grand nuts – 291 kcal Supper: Greek fish (100g) – 230 kcal Tea – 0 kcal

6. Friday: The breakfast: Dumplings with plums (100g) – 162 kcal Ginger-ale – 105 kcal Lunch: Doughnut – 245 kcal Dinner: The fish filed fried and breaded – 380 kcal White rice (100g) – 124 kcal Sauerkraut salad – 68 kcal Carrot juice – 108 kcal The tea: Poppy-seed cake (50g) - 200 kcal Supper: Herring in the sour cream – 241 kcal Baguette with the white cheese and jam (250g) – 450 kcal Coffee (sugarless) – 5 kcal

7. Saturday: The breakfast: Two cabbage rolls in tomato sauce – 216 kcal Potato salad – 154 kcal Tea with sugar – 40 kcal Lunch: Apple – 36 kcal Fancy roll with green lettuce and tomato – 153 kal Dinner: Mushroom soup – 65 kcal Spaghetti Bolognese – 128 kcal Soya bean – 130 kcal Potato salad – 154 kcal Supper: Pepper stuffed with meat and rice (150g) – 258 kcal Orange juice – 108 kcal

8. Sunday: • The breakfast: • String beans (100g) – 141 kcal • Salad with apple and the mayonnaise – 92 kcal • Coffee – 5 kcal • Lunch: • Roll with two plasters of salami – 205 kcal • Dinner: • Chicken soup (250 ml) – 102 kcal • Poultry meat in jelly (100g) – 192 kcal • Orange juice – 108 kcal • The tea: • Grapefruit – 70 kcal • Vanilla pudding – 162 kcal • Supper: • Toasted sandwich with rice, apples and currants – 390 kcal • Tea with sugar – 40 kcal

9. Recipe for Greek fish: Ingredients: • 1 kg of the large, saltwater fish or fresh-water fish (can also be the fillet, eg. codling), • 2 large carrots, • 2 parsleys, • 1 small celery, • 2 large onions, • 3/4 glasses of the oil, • 150 gram of the tomato paste, • quarter of the glass of the potato and wheat flour, • 100 gram of salt • 100 gram of the grinded pepper, • One powdered red paprika, • 100 gram of the sugar, • 8 grains of the allspice, • 2 bay laurel leaves, • 1 tablespoon of mustard You must rinse a fish and coat it in a flour. Then fry it on the hot oil on both sides until it turns gold. Meantime, peel the vegetables and grate them. Chop the onion. You must simmer the vegetables under the cover for 30 minutes, till they will be soft. Later add the tomato-concentrate and lemon juice. Cool vegetables and cover fried fish filets with them. Finally, put the dish into the fridge. You can eat delicious Greek fish after several hours.

10. Recipe for waffles Here’s what you need to make waffles: • 75 gram of flour • Two spoons of sugar • A pinch of salt • 400 grams of melted butter • Two eggs • A carton of milk • Caster sugar and crushed strawberries or cherries First you must mix the flour, sugar, salt, melted butter, eggs and milk. Leave the mixture for 15 minutes in the waffle-iron. When the waffles will be prepared, you can fill them with caster sugar, strawberries or cherries. Enjoy your meal!