Vegetable diet for weight loss: effective menus

Vegetables not only help you lose weight, they normalize the gastrointestinal tract and even protect against many dangerous diseases. Choose one of 23 effective diets and lose up to 10 kg in two weeks with health benefits!

Reviews from those who have lost weight

Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 07/09/2021

This diet is not only effective, but also healthy, due to the fact that plant foods have a stimulating effect on digestion: first of all, both women and men who want to lose weight get slender body shapes, and as a bonus - accelerated metabolism in the most natural way method.

The advantages of this type of nutrition, according to experts, include the following:

Leafy greens and root vegetables are the main supplier of biologically active substances that people need every day. Their different varieties contain minerals and vitamins that improve health and give a feeling of vigor.
Plant foods are a direct supplier of special fibers - pectins and fiber. These substances are not digested in the intestinal loops, but contribute to its filling. This activates peristalsis, resulting in active cleansing of the intestines.
Fiber and pectins normalize intestinal microflora and eliminate its imbalance. In addition, they can effectively rid the body of toxic substances and lower blood cholesterol levels.
This type of nutrition is used to prevent a number of diseases, such as obesity, atherosclerosis, intestinal dysfunction, problems of the cardiovascular system and many others.

General rules

You need to drink about 2-3 liters of water per day. This volume should include water without gas, which does not irritate the epithelium of the stomach. It is better if it is purified table water of high quality with medium mineralization, since high levels of mineralization load the kidneys during a diet.
Water can sometimes be replaced with green tea without sugar. It perfectly tones, also reduces appetite and has a protective effect against the influence of free radicals.
In the absence of contraindications, it is advisable to combine the process of losing weight with vigorous physical activity. This ensures that the body, after getting rid of unwanted kilograms, does not become loose, the skin remains elastic and the appearance of cellulite does not increase.
The frequency of meals should be 4-5 times a day.
Naturally, the largest amount of useful substances is contained in thermally unprocessed fruits, but eating them all the time quickly gets boring. Therefore, vegetables can be boiled, stewed, fried, mashed, soups, or made fresh.

Pros and cons of this method of losing weight

Among the advantages of this method of nutrition are:

getting rid of excess fluid; products that cause flatulence, bloating, constipation;
decreased blood sugar levels;
lack of discomfort associated with hunger;
improvement of brain and motor function.

The disadvantages of the diet include:

possible headaches;
increased load on the liver and kidneys.

Despite some difficulties, the meat and vegetable diet is the most harmless in comparison with other weight loss methods.

What can you eat

The basis of a vegetable diet for weight loss is vegetables. In the case of a special diet, which is based on the consumption of additional components, you need to strictly follow the requirements and select products with the lowest calorie content.

The choice of vegetables is wide and can satisfy any taste:

root vegetables (carrots, celery, beets, radishes, parsnips, horseradish, root parsley);
tubers (jerusalem artichoke, potatoes, sweet potatoes);
legumes (beans, peas, chickpeas, beans);
leafy greens (dill, parsley, spinach, lettuce, basil, tarragon, marjoram, onions);
melons (watermelons, melons, pumpkin);
corn, all types of cabbage, tomatoes, cucumbers, eggplants, zucchini, peppers, chard;
dessert (artichoke, asparagus, rhubarb).

There are several basic principles for choosing the best quality vegetables for your food basket:

The less time passes from collection to preparation, the better, since beneficial substances are destroyed over time.
Damage to the fruit is a bad sign, since the shelf life is sharply reduced due to defects.
First of all, you need to pay attention to calorie content. Preference is given to low-calorie vegetables (carrots, bell peppers, tomatoes, cucumbers, green peas, sorrel, spinach, radishes, broccoli, cauliflower and white cabbage, kohlrabi, zucchini).
When purchasing, it is better to choose those varieties of vegetables that are grown in your region: this eliminates the use of chemicals used for transportation and increasing the shelf life of the product. In addition, the risk of allergic manifestations is sharply reduced.
The larger the palette of colors present among the selected products, the better. Because different pigments are responsible for the color of fruits, and each type of pigment, in turn, is useful for the physiological mechanisms occurring in the human body.

The vegetable menu has earned the reputation of being one of the most healthy. The basis for it is the consumption of one and a half kilograms of vegetables in different forms: raw, in the form of salads, soups or stews, in the form of freshly squeezed juices. Sometimes it is allowed to add a small amount of oatmeal or corn flakes to the dish.

For 1 day

To make it easier to create a vegetable diet menu, a one-day option is given.

Breakfast: salad of grated carrots, oatmeal or corn flakes, dressed with low-fat yogurt.
Lunch: 2 cucumbers.
Lunch: mixed vegetables, a slice of rye bread, 2 boiled potatoes with vegetable oil.
Afternoon snack: red or yellow bell pepper.
Dinner: a mix of any low-calorie vegetables with olive oil.

Another option

Breakfast: vegetable salad, 125 g of low-fat cottage cheese, a cup of green tea, a piece of rye bread.
Lunch: green vegetables (cucumbers, green peas, bell peppers) and 1-2 fruits of your choice.
Lunch: 150 g of lean meat, a portion of beetroot or okroshka.
Afternoon snack: 1–2 fruits.
Dinner: 125 g of low-fat cottage cheese or Zdorovye cheese, mixed vegetables seasoned with lemon juice and olive oil, a piece of rye bread, a glass of natural yogurt without additives.

For 5 days

Weight loss with this diet ranges from 500 to 1000 grams per day.

Daily approximate diet plan

Breakfast: a cup of biokefir.
Lunch: the same portion of kefir and 100 g of low-fat cottage cheese.
Lunch: lettuce with lemon juice and a serving of vegetable soup.
Dinner: 100 g lean meat and 500 g leafy greens.

For 7 days

Monday

Breakfast: cabbage and grated apple salad, berry compote.
Lunch: okroshka, a cup of green tea.
Afternoon snack: grated carrots with olive oil.
Dinner: peppers stuffed with tomatoes and eggplants, berry compote.

Tuesday

Breakfast: a mixture of natural yogurt with a cup of fresh berries.
Lunch: Greek salad (cucumbers, olives, bell peppers, tomatoes, feta cheese) and jelly.
Afternoon snack: 2 baked apples.
Dinner: cabbage broth and a cup of green tea.

Wednesday

Breakfast: a mix of greens and radishes, a cup of green tea.
Lunch: basic soup, compote.
Afternoon snack: baked eggplants.
Dinner: vegetable stew, dried fruit compote.

Thursday

Breakfast: cabbage broth and a cup of green tea.
Lunch: 2 baked potatoes, sauerkraut, a cup of green tea.
Afternoon snack: boiled grated beets with the addition of prunes.
Dinner: vegetable salad and a glass of low-fat kefir.

Friday

Breakfast: natural yogurt and banana.
Lunch: pea puree, a cup of green tea.
Afternoon snack: Chinese cabbage with orange slices.
Dinner: baked pumpkin and compote.

Saturday

Breakfast: vegetable broth and green tea.
Lunch: beetroot soup and a cup of jelly.
Afternoon snack: cucumber and tomato salad.
Dinner: baked zucchini stuffed with tomatoes, garlic and basil, a cup of tea.

Sunday

Breakfast: fruit mix seasoned with natural yoghurt, sugar-free broth.
Lunch: pea puree, mixed vegetables.
Afternoon snack: grated carrots with olive oil.
Dinner: ratatouille, glass of biokefir.

For 2 week

This option is based on vegetable and fruit mixes. During this period, provided you follow all the rules, you can get rid of 10 extra pounds.

A complete ban on potatoes, bread and similar foods high in starch is introduced. Otherwise, you can stick to the weekly diet.

Portion sizes and the number of main meals and snacks are not regulated; the main thing is to maintain reasonable limits.

It is impossible to exceed the duration of more than 2 weeks, because diet products increase the acidity of the stomach and can provoke the development of gastritis or other diseases.

For 21 days

The diet for three weeks is somewhat different from the rest. The entire diet period is divided into 2 stages:

Daily menu for the first week

Breakfast: raw, baked or boiled vegetables.
Lunch: 1 grapefruit, 1/3 pineapple or 1 orange.
Lunch: vegetable salad with vegetable oil.
Afternoon snack: a handful of nuts or dried fruits.
Dinner: raw, baked or boiled vegetables.

Daily menu for the second and third weeks

Breakfast: raw vegetables and ½ glass of skim milk, kefir or yogurt.
Lunch: 1 fruit.
Lunch: beetroot soup, whey-based okroshka or vegetable soup, 100 g of lean meat.
Dinner: raw vegetables or vegetable stew, tea.

You should have your last meal no later than 2 hours before bedtime. The amount of vegetables eaten per day should not exceed 1.5 kg in raw form.

Eating flour, pastries, sweets, and cereals is prohibited. It is better not to drink coffee. It is recommended to drink green, herbal tea and rooibos, but without sugar. You can cook compotes and infusions. The total amount of liquid should be at least 1.5–2 liters per day.

For a month

Due to the fact that this diet has a very beneficial effect on physiological indicators, the duration of this diet can be long. Despite this, doctors' recommendations are not to repeat it more than once a year.

The diet can be filled with tomatoes, green peas, pumpkin, zucchini, cucumbers, and herbs. Dishes from this set of delicious products are easy to prepare; they can be salads, soups, stews.

Chicken or boiled beef are suitable sources of carbohydrates.

Using this scheme, you can create a menu in accordance with your preferences quite easily.

Breakfast: mixed vegetables and dairy products.
Lunch: vegetable, nuts or dry food.
Lunch: vegetable soup, beetroot soup, lean borscht or okroshka, a piece of meat, a piece of black bread, compote or jelly.
Dinner: a mix of vegetables with vegetable oil, a couple of fruits, a glass of yogurt or kefir.

Protein-vegetable diets

This extensive group of diets allows you to lose weight without harm to the body, since the presence of protein foods supplies the body with proteins - structural components for building muscles, skin cells, hair and nails.

Meat–vegetables

The main principle of the diet is the constant presence of meat and vegetable components.

The positive aspect is the good variety of products and the balance of dishes, which guarantee gastronomic pleasure and the absence of monotony at the table.

During the day you need to eat a kilogram of plant foods and 500 g of fish or meat products, and salt is excluded from the diet. The correct drinking regime corresponds to 2–3 liters of water and tea without sugar and honey.

It is important to reduce the consumption of vegetable and animal fats to a minimum, and completely avoid sugar and starch-containing products.

The maximum duration of the diet is 5 days. During this period, weight loss is about 5 kg. You should use it again no earlier than once every 3 months.

Permitted components include:

vegetables (zucchini, tomatoes, cucumbers, cabbage). You shouldn’t eat tomatoes too much, as the acids they contain can increase your appetite;
boiled, baked or steamed meat;
lard in small quantities;
mushrooms;
bird;
fish (sardine, pink salmon, tuna);
unsweetened tea (black, green, rooibos, herbal).

The approximate menu for the day is as follows.

Breakfast: coarsely grated carrots, a piece of boiled fish.
Lunch: fresh cucumber and 100 g of boiled lean meat.
Lunch: root vegetable salad with herbs, a piece of lean meat and a cup of tea without sugar.
Dinner: assorted garden vegetables, 150 g boiled chicken fillet.
Late dinner: choice of tomato or cucumber.

Protasov's diet

This menu, which corrects weight for a long time, lasts 7 weeks: 5 of them are devoted to diet and active loss of fat deposits, and another 2 for the transition to an expanded diet.

You can lose up to 20 kg over the entire course. It should not be used more than once a year.

The essence of the diet is that the whole process is divided into three main stages.

The first is based on the principle: 2 parts plant foods (green leafy vegetables are preferred) and 1 part dairy products. This diet lasts 2 weeks.
From the beginning of the third to the fifth week, proteins are added to the existing daily menu - 300 g of meat and fish. These should be boiled, properly steamed or grilled, baked dishes. It is during this period that the main changes in body weight begin.
The final stage is exit. Over the course of two weeks, the diet gradually returns to normal. This allows you to naturally preserve the result.

Dairy-vegetable

Lasts 1 week. The average weight loss is about 3.5 kg.

Components that should be on your table every day:

cucumbers, zucchini, zucchini, cabbage, leafy greens, tomatoes, carrots, celery - 1 kg;
2 slices of black bread;
dairy products: kefir, yogurt, cottage cheese, fermented baked milk, tan, whey – 1 l.

Breakfast can be supplemented with three tablespoons of oatmeal without oil and salt.

Use strictly - no more than once every 3 months.

Fish and vegetable

The basis is fish, seafood and vegetables. Duration – 2 weeks. During this period, you can get rid of 8 kg of excess fat and fluid reserves and maintain the results after stopping the diet. Despite its high effectiveness and ease of transfer, it is not recommended to repeat it more than once every six months.

During the first seven days, the caloric content of food is maintained within 1500 calories per day. During this period, only lean fish is consumed for 4–5 meals. Sometimes it is possible to replace fish with seafood in order to diversify the food entering the body. Cooking methods are gentle.

The next week is characterized by the introduction of vegetables into the diet, and starting from the third day - any cereals and 2 pieces of rye bread.

Chicken-vegetable

The nine-day diet course is built on a simple principle: 3 days are devoted to rice, 3 to boiled or baked chicken, 3 to vegetables. One and a half weeks is the longest period of use, during which up to 8 kg of fat depot is broken down.

It is best to use domestic chicken, but be sure to skin it and trim off the internal fat before cooking.

In addition to the fact that with the help of such a diet you can become slimmer, plus the muscles will not waste their elasticity and relief, since their structural material - protein - will ensure the excellent condition of muscle tissue.

The frequency of use of this type of food should not exceed 1 time every six months.

Cheese and vegetable

Designed for a period of 5 to 10 days, frequency - no more than once every 3 months.

The cheese is selected with the lowest fat content, ideally from goat's milk. Yellow and blue cheeses are too fatty for this purpose.

You can lose weight from 3 to 7 kg. The basis is the consumption of cheese, vegetables (tomatoes, peppers, potatoes, broccoli, eggplants, cucumbers, onions, leafy greens, carrots, zucchini, celery, radishes, etc.)

In the case of a ten-day period, you need to eat a small piece of chicken a couple of times.

Breakfasts and dinners can be varied with skim milk and fermented milk products: for example, yogurt or biokefir.

It is dangerous to extend such a menu longer than expected. Before repeating the course, you need to take a mandatory break of 3 months.

Egg-vegetable

Based on daily consumption of 6 eggs, hard-boiled or scrambled, and plenty of leafy greens such as spinach, watercress, dill, parsley, kohlrabi, green beans, lettuce, artichoke, arugula, mustard, fennel, basil etc.

The duration of the egg-vegetable diet is 7 days. In a week - minus 3-4 kg.

Despite the high effectiveness of this diet, it has one serious drawback - it very rapidly increases the level of cholesterol in the blood and often causes diathesis, rashes and skin irritations. To stabilize these indicators, it is necessary to apply it with a break of 5 months.

Impact on the body

Following a meat and vegetable diet helps you lose unnecessary weight in a short time.

Additional advantages of this method:

proteins saturate the body with amino acids;
fiber supports the functioning of systems and individual organs;
carbohydrates replenish energy reserves necessary for human life.

By following this method of eating, a person can lose up to ten kg of weight.

A protein-vegetable diet is popular among people of any age.

Other types of vegetable diets

On soup

The duration of such a diet is 2 weeks, during which time you can become 5–8 kg lighter while on it.

The basic principle of this version of the vegetable diet is based on eating soup made from tomatoes, peppers, cabbage, onions and celery three times a day. If the feeling of hunger becomes strong, then you can eat soup more often. Some authors claim that additional servings even speed up the weight loss process. Therefore, a distinctive feature of such nutrition is the absence of the need for fasting. It is not difficult to endure it even for those who are accustomed to eating often and in large portions.

When preparing soups, according to any recipe, most of the vitamins and minerals are transferred from the vegetables into the vegetable broth, which speeds up and facilitates their absorption. Such broths help normalize metabolic processes, strengthen the immune system and accelerate the rate of weight loss. In addition, they are characterized by extremely low calorie content, while practically no contraindications to their use have been found.

The average daily volume of soup eaten should be 2 liters. You can prepare soup for several days, but it is important to know that the best way to promote weight loss is when it is freshly prepared.

The breaks between the use of such a diet should be at least six months.

On vegetable salads

This type of nutrition has the most favorable effect on the functioning of organs and systems - pallor disappears and a healthy glow appears, the stomach feels light, and extra pounds are actively melting away. The diet is designed for a period from 7 to 21 days. During this time, you can become 4–12 kg lighter.

Since fruits and leafy greens enter the digestive tract mainly fresh, this ensures that most vitamins and minerals are retained in them. It is in the form of mixes that raw vegetables have the greatest impact in terms of lipid breakdown during digestion. In addition, when eating raw vegetables, the feeling of fullness occurs faster than in thermally processed foods, which helps to reduce the portion eaten and normalize metabolic processes.

It is welcome to add greens rich in antioxidants to salads: parsley, basil, dill, onions, watercress, arugula.

It doesn't hurt to include a small amount of spices and herbs, such as horseradish, ginger, cinnamon or turmeric. They will not only help diversify the taste of dishes, but will also have a beneficial effect on strengthening the immune system.

There are several important rules for the salad diet:

There is no need to cook in advance: this way the salad will not have time to release its juice, which concentrates the lion's share of the elements necessary for weight loss.
You need to season the dish just before use.
Natural yogurt or biokefir are suitable as a dressing, but you will have to forget about mayonnaise or sour cream, since they are too fatty for these purposes.
Boiled potatoes are not a suitable ingredient. It contains too much starch, which does not contribute to weight loss.
The use of salt is not recommended; it is better to replace it with lemon juice.

The peculiarity of the menu is that every day you need to eat approximately 1.5 kg of vegetables of different varieties in mixes. They need to be eaten 4-5 times a day, consuming the largest amount of food in the first half of the day. For lunch you need to eat 100 g of meat, and during snacks allow yourself one non-starchy fruit.

During main meals, wash down your food with pure mineral water - this will increase the volume of mass entering the stomach and reduce the time of saturation.

Do not repeat the diet more than once every six months.

Fruit and vegetable

This technique, in addition to all kinds of vegetables, includes fruits. For those who prefer an abundance of plant-based foods, this may be the best option.

Duration is 7 days. The dietary restrictions are quite strict, so there is a mandatory interval of 5 months before re-use.

In a week, with this diet, they lose 6–7 kg. However, it can be quite difficult to withstand hunger attacks and this is a huge stress for those losing weight.

All ingredients must be eaten in small portions, 5–6 times a day.

After completing the diet, you cannot stasis return to the previous nutrition schedule; all components must be introduced gradually. The stabilization period usually takes about a week.

Menu

Monday: eat only vegetables all day (cabbage, carrots, cucumbers, tomatoes, peppers, etc.); add vegetable oil and salt.
Tuesday: Unlimited unsweetened fruit.
Wednesday: diet consisting exclusively of berries.
Thursday: 100 g of low-fat cottage cheese and 1 liter of biokefir.
Friday: Monday's diet is repeated.
Saturday: diet consisting exclusively of berries.
Sunday: fresh fruit and vegetables.

Kefir-vegetable

A fairly common type of vegetable diet, which is used due to its effectiveness and quick results. It lasts a week, during which you manage to lose 3-5 kg. You need to lose weight again with this diet no more than once every 3 months. Its frequency is no more than once every 4 months.

Every day you need to drink 1.5 liters of kefir in small portions and eat a kilogram of fresh vegetables and fruits. You can eat different varieties of apples, bananas, peaches, and cabbage salad is perfect.

The main principle is to separate the intake of fruits, vegetables and kefir, that is, consume them at least with a 15-minute interval.

Winter vegetable

In winter, a person needs more energy - food becomes higher in calories. In addition, the body reacts to cold and changes in daylight hours by increasing portions and calorie content of dishes. This nutrition system comes to the rescue, unloading the gastrointestinal tract and getting rid of the characteristic fat folds. A winter vegetable diet gives good results and also helps to avoid winter vitamin deficiency.

Weight loss occurs mainly by reducing calories and by reducing your food portions. The diet lasts from one week to a month and ensures weight loss from 2 to 8 kilograms. Application – once every 5 months.

There are no strict restrictions on calories and composition, but portions need to be made smaller than the usual volume. You need to orient yourself to the list of permitted components:

salads;
stew;
the vinaigrette;
potato;
pumpkin;
black Eyed Peas;
asparagus;
carrot;
cucumbers;
tomatoes;
pepper.

Pastries, flour, sweets and bread should be excluded.

On vegetable juices

The juice diet lasts from 1 to 10 days and is used during fasting days and during dietary nutrition. The maximum weight in 10 days reaches 9 kg. Before re-use, you must take a break of six months.

This type of weight loss has one distinct feature: the diuretic effect appears from the first day. This guarantees quick disposal of extra centimeters in the waist and hips due to the removal of fluid. Juices do an excellent job of getting rid of toxins and at the same time supply a huge amount of vitamins and minerals.

The best juices for this course of vegetable diet are celery, beet, tomato, cabbage, cucumber, eggplant, watermelon and pumpkin juice. It would be ideal to use them alternately. However, this method dramatically worsens the condition of those who have symptoms of increased stomach acidity or peptic ulcers. Contraindication is the presence of kidney stones.

It is important to remember that the concentration of active substances in juice is much higher than in fiber and all substances are absorbed from there faster. But oversaturation can happen faster, or the intestinal walls can respond with irritation to such a concentrate. Therefore, it is recommended to dilute juices with water 1:1, and before drinking, put them in the refrigerator for a couple of hours.

Tip: In order to absorb the maximum amount of beta-carotene, you need to add 1-2 drops of any vegetable oil to carrot juice.

Buckwheat-vegetable

The course lasts a week and involves losing weight up to 7-8 kg.

The daily menu consists of buckwheat, vegetables or vegetable soups and low-fat dairy products (yogurt, kefir, fermented baked milk, milk or tan). Sometimes this food set is supplemented with a piece of lean meat or fish in the amount of 150 g for lunch.

Buckwheat must be prepared in a special way: you need to take a glass of buckwheat and pour 3 glasses of boiling water, leave overnight. By morning it will be steamed, soft, crumbly and will retain all its beneficial properties. It is advisable to eat buckwheat only for breakfast and lunch, and leave food that does not contain carbohydrates for dinner.

Due to the fact that during this diet minerals and substances from the body’s reserves are gradually consumed, after cessation they need to be restored for at least 5 months, after which a repeat course can be applied.

Rice and vegetable

It is used as a tool for body shaping and cleansing of toxins, helping to improve and stabilize digestive processes. Terms – from 3 days to 2 weeks. During this period, weight loss ranges from 1.5 to 7 kg. As the time period increases, the number of kilograms lost also increases, and metabolic processes come into line with a healthy pace.

The basic component of the diet is boiled rice without oil and salt. The second part is vegetables. They can be eaten raw, boiled, steamed, cooked in a slow cooker or microwave. The main thing is to ensure that the second part does not exceed the amount of rice.

If this type of nutrition is used longer than prescribed, potassium is washed out of the body. Therefore, it is prohibited to increase the duration of the diet, and you cannot return to it earlier than once every six months.

Cabbage-vegetable

The main ingredient of this version of the vegetable diet is cabbage in all forms: raw, as a component of salads, stews, in juices, etc. In 3 days of the diet you can lose up to 4 kg. The maximum period is a month, during which time weight loss can be 24 kg.

Before starting such a diet, you need to do a cleansing enema. Before each breakfast, you should drink a glass of warm water (not hot!).

You should not repeat a three-day course more than once a month, and a 30-day course – once every six months.

Apple-vegetable

A fairly rigid system, built on the abundant consumption of foods containing fiber. This type of vegetable diet is supplemented with protein components in the form of 2 chicken eggs, 300 g of fish fillet or 200 g of lean meat daily.

Plant foods are represented by carrots and apples. They can be eaten raw, made into a salad with vegetable oil and apple or balsamic vinegar, juiced, baked and boiled. You should not choose sour apples, as the walls of the stomach are irritated by fruit acids, and this increases the feeling of hunger.

Since the fiber in carrots takes a long time to digest, it provides a feeling of fullness in the stomach. In addition, the diet helps to replenish vitamin reserves at the very beginning of spring, which helps restore immunity and improve overall tone.

This diet is designed for a period of 3 to 10 days. The weight during this period ranges from 1.5 to 8 kg. You can return to it again after a break of six months.

Allowed products for the cruise phase

The “cruise” phase involves consuming the following products:

Cucumbers and tomatoes.
Cabbage and salad.
Radish.
Pumpkin.
Mushrooms.
Eggplant.
Onion.
Pepper.
Asparagus.
Zucchini.
Green beans.
Greenery.
It is allowed to include carrots and beets in the menu, but they must be consumed in limited quantities.
Pasta containing 0 kcal (shirataki noodles).
No more than 2 tablespoons of bran per day.
Lemon.
Soy yogurt or low-fat yogurts.
Skimmed milk.
Coffee and tea.
Lean meats.
Seafood: crustaceans, shellfish, etc.

You can also diversify your menu with some other products that are not prohibited during the “cruise” phase, but should be consumed in limited quantities:

Soy flour – no more than 20 g.
Ketchup – no more than 1 tbsp. l.
Yogurt with pieces of fruit, but without fat.
Corn starch – no more than 20 g.
Yogurt with 3% fat content - no more than 30 g.
Cheese with a fat content of 7% - no more than 30 g.
Poultry sausage – no more than 100 g.
Rhubarb and sorrel - no more than 100 g.
Soy sauce – no more than 5 g.
Cocoa without added sugar (fat content 11%) – no more than 7 g.

You are allowed to eat no more than 2 additional products from the list above per day.

You can also use salt, spices, vinegar, mustard, gelatin, and yeast when preparing dishes. It is allowed to add citrus zest and baking powder, bouillon cubes, which have zero calorie content. You can enhance the taste of dishes with the help of flavorings and sweeteners.