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DAY THREE  

Breakfast
P 32g, F 91g , C 22g 1 : 2.8 : 0.7, 1032 kcal

An egg omelette with green peas and a slice of egg white bread (100g) with butter (30g). Unsweetened tea, with or without lemon.

Lunch
P 15g, F 56g, C 30g, 1 1 . 3.7 : 2.0, 686 kcal

Two pieces (150g) of sponge cake with a thick layer of butter (50g). Coffee or tea (unsweetened).

Dinner
P 9g, F 72g, C 6g, 1 : 3.8 : 0.3, 706 kcal

One serving of ribs with one heaping spoonful of coleslaw covered with a tablespoon of olive oil. No potatoes! For dessert: a cup of coffee with a tablespoon (30g) of whipped cream.

Total for Day three
P 66g, F 219g, C 58g 1 :3.3 . 0.9 2424 kcal

OMELETTE WITH GREEN PEAS
P 18g, F 53g, C 9g 1 . 37 : 0 .5 580 kcal

Beat 3 yolks with a teaspoon of flour and a spoonful of sweet cream. Beat 2 egg whites until stiff and then mix in with the yolk mixture. Melt a tablespoon of butter (30g) on a frying pan, and then pour on the mixture and fry. When the omelette is brown on the bottom, flip over and fry the other side. Slide the omelette onto a warm plate and add 2 tablespoons of canned peas, warmed in their sauce.
The peas may also be stirred into the yolk batter before frying.
Note: There are many possible variants to this amulet. For example, a tablespoon of grated cheese, sliced wiener, chopped cold cuts or liver, etc. can be added to the yolk batter. The batter can also be poured onto melted bacon fat or lard evenly spread out in the frying pan. A teaspoon of fruit jelly can also be spread on top.

EGG WHITE BREAD
P 11g, F 1.4g, C 12g 1 1.4 : 1.2, 213 kcal

Egg yolks are used more often in optimal nutrition than egg whites. Instead of throwing out the egg whites, it is possible to freeze them. When enough of them have added up, the following egg white bread can be baked:
Butter a cake mould or bread pan thickly. Sprinkle breadcrumbs on the butter.
Beat 20 egg whites (500g) with a pinch of salt until stiff. Then slowly spoon in, while still mixing, half a cup (100g) of flour mixed with 2 teaspoons of baking powder. Follow this with half a bar (100g) of melted, cooled butter. After everything has been mixed, pour into the cake mould or bread pan. Bake at about 160C for an hour. Allow it to cool slowly in the turned off oven so that it will not fall.
Note.. This bread does not have the best proportions between the three major components; the ratio is 1 : 1.4 :1.2. This is why it should be eaten with fatty meat or lard, or with a thick layer of butter on it. No carbohydrates should be eaten with it.

SIMMERED RIBS
P 13g, F 48g, C 0

Divide 1 kg of ribs into servings of about 250 grams each. Lightly salt and rub with pressed garlic, marjoram or basil and other herbs and spices. Lay them in a bowl, close to each other, and keep cool until the following day.
Heat a half a bar of lard (100g) until very hot on a frying pan. Quickly fry the ribs on both sides, and put into a second saucepan. Pour on any grease left in the frying pan, add a little bit of boiling water and simmer until soft. The ribs should be so soft that the meat easily slides off the bone.

COLESLAW
P 1g, F 10g, C 4g, 1 : 10 : 4, 110 kcal

Cut up 250 grams of sauerkraut. Add a little grated carrot and one small, chopped onion (80g). Add herbs, pepper and caraway. Pour on 3 tablespoons of olive oil and stir. Leave covered for an hour for the herb flavour to mingle. No more than one spoonful of such a salad is eaten at a sitting.


WHIPPED CREAM

P 4g, F 43, C 4g 1 : 10.7 : 1 345 kcal

For the cream to whip up well, it must be sweet, fresh and well chilled. It cannot contain less than 30% cream. Take a glass of cream 220 grams) and pour into a high mixing bowl. Add one teaspoon of unskimmed powdered milk, 1 teaspoon of whipped cream stabilise, flavouring extract (if desired) and a pinch of citric acid. Beat until very thick. If we would like the whipped cream to keep its frothiness for a long time, it is necessary to add gelatine. To do this, pour one tablespoon of cold water onto a teaspoon of gelatine in a non plastic cup or small container. When it has filled out, put that container in a larger one containing boiling water and allow the gelatine to dissolve. Add to the whipped cream just before the end of the whipping.

SPONGE CAKE
P 14,8g, F 11 g, C 30g 1 : 0.7 : 2 281 kcal

Butter a cake tin thickly and sprinkle on breadcrumbs or ground sponge cake. Beat 8 egg yolks with a tablespoon of sugar (20g) until they become a cream. Separately beat 8 eggs whites until stiff. Put the egg whites into the yolks, carefully add one cup (180g) of flour and gently stir. Pour into the cake mould. Bake at 160C until the surface is golden. Allow to cool gradually in the oven after it has been turned off so that the cake does riot fall. The sponge cake has too little fat, so it should be eaten with a thick layer of butter (without jam).

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