Logo by S. Popis
 
MENUS AND RECIPES FOR A WEEK ON THE OPTIMAL DIET
The menus given in this chapter should be considered examples and suggestions only; in no way are they obligatory. It is possible to mix and match, that is on the same day choose breakfast, lunch and dinner from different days on the menu. Suggested meals that do not look appetising can be skipped. Other meals can be modified.
The menus are varied. A different dish can be served every day. There is no nutritional need for this, but I wanted to show as many widely varied recipes as space allows.
In truth, the same loaf of bread, e.g. sponge, cake bread, is generally enough to last a whole week. When it is finished off a new loaf is baked, either of the same kind or a different one. The same applies to everything that is made in batches, for example the home-made bloodwurst from lunch on day five; although it does not show up on any other day's menu, it is obvious that more is made at a time than can be eaten during one sitting, and so will most likely be eaten over the next several days. The same goes for cakes, processed meats, casseroles, etc. The menus give a portion?size per person, but that in no way means that a person must eat that much. A principle of the optimal diet is to eat only enough to satisfy hunger and never to overeat. If we do not feel like eating in the morning, it is possible to put off breakfast until the afternoon; if lunch is eaten so late that we are not hungry in the evening, supper can either be skipped or only half of what the menu suggests can be eaten.
Never snack between meals. After a meal the digestive tract should be left alone to digest what has just been eaten and rest up until our bodies signal us that it is again meal time by making us want to eat something.
The numbers that are found in daily menus indicate the protein (P), fat (F) and carbohydrate (C) content in the whole meal as well as total calories. The numbers found in the recipes themselves have the same data, but refer to quantities in 100 grams of the dish.
DAY ONE  

Breakfast
P 4 1 g, F 107g, C 10g, 1 : 2.1 : 0.25, 1200 kcal

Scrambled eggs: take one chunk of fatty bacon (150 g), cut into cubes and melt on a frying pan until brown. Whisk in 2 eggs and 1 egg yolk and mix quickly so that they combine with the fat. Fry on low heat until the eggs firm up but remain fluffy.
Have a slice (100g) of sponge-cake bread with the scrambled eggs. To drink, I suggest a glass of tea with lemon but no sugar. Scrambled eggs can also be made with butter (80g), lard (70g) or bacon fat (80g) instead of the fatty bacon. They may also be made with 3 whole eggs or 1 egg and two yolks. The proportions stay substantially the same.

Lunch
15g, F 63g, C 10g, 1 : 4.2 : 0.7, 680 kcal

Two cheese pancakes (100g) with butter (30g) and a spoonful of unsweetened fruit jelly. Wash down with a glass of sweet cream (120g).

Dinner
P 28g, F 83g, C 22g, 1 . 3 : 0.8, 965 kcal

Take a 10 mm thick pork cutlet (150g), pound it slightly to soften it, dip it in a beaten egg and then cover with breadcrumbs. Coat it once more. Melt two tablespoons of lard on a frying pan and then fry the chop. Eat with a spoonful of potatoes (100g) mashed in with the fat. Garnish with a dill pickle

Total for Day one
P 84g, F 253g, C 42g, 1 : 3 : 0.5, 2845 kcal

SPONGE-CAKE BREAD
P 11.2g, F 20g, C 10g, 1 : 2 : 0.9, 273 kcal

Butter a cake mould thickly and then sprinkle breadcrumbs on the butter. Add a pinch of salt to
10 egg whites and beat until stiff. Then, still beating, add the 1 0 egg yolks one by one. Once this is done, add a half cup of flour (100g.) mixed with two teaspoons of baking powder. Now add a half bar (100g) of melted, cooled butter. Pour into the cake mould. Bake for about an hour at 200C. To prevent the bread from falling, allow it to cool in the oven after it has been turned off.

CHEESE PANCAKES
P 13.7g, F 25.3g, C 9,2g, 1:1.8: 0.7, 329 kcal

Put just 500 grammes of fat white cheese in a blender or food processor and mix. Scrape the cheese off the sides of the blender and add twelve eggs one by one while blending. Mix in 3/4 of a cup (150g) of flour and 2 teaspoons of baking powder, a pinch of salt and pepper. Melt enough lard in a frying pan (do not use butter or oil) to coat the frying pan in 20 mm deep pool of melted fat. Spoon on the batter to make pancakes, adding more lard when the level in the pan goes down. Fry both sides on medium heat until golden. Do not try to drain the pancakes of fat after they have been taken off the frying pan as much fat as possible should be absorbed into the pancakes. Just under a pound of lard will be needed to fry a batch of these pancakes. If needed , firm, unsweetened cream cheeses can be substituted. Unfortunately, these cheeses tend to contain too much water, so it is necessary to add a little flour, which changes the proportions between the three main components.
White cheese can be made at home following the next recipe.

BUTTERY FRUIT JELLY
P 2.8g, F 8.3g, C 32g, 1: 3 :11, 205 kcal

Take 1 litre of fruit pulp, i.e. fruit boiled until soft and preserved, and mash through a sieve. Take what drained through the sieve and put it on low heat for 20-30 minutes, stirring so that water evaporates and it becomes thicker. Then add 3 teaspoons (30g) of fruit Jelly powder (of a matching favour) and 100g of butter. Mix well, put into a jar and keep refrigerated.
Note: The information given in the box will change depending on the type of fruit used, especially on its sweetness. The content and proportions given are based on purple plums. A typical portion of 50 grams contains 16 grams of carbohydrates.

Up | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7

| Up | Home | Feedback |
Designs and implementation by S. Popis. All Rights Reserved