Omelet and fried eggs - even the most "lazy-handed / lazy" man can cook fried eggs, because in this process no culinary talents are needed. However, people struggling with obesity should know how many calories are in an omelet with milk with several eggs.

How many calories are in an omelet from 1 egg and milk

The calorie content of this recipe depends on the method of cooking: in the oven, in a slow cooker, fry in a pan on a gas stove.

Cooking an omelet by frying on the stove, the most high-calorie and "dangerous" option for the body: during frying in various fats, to a greater or lesser extent, carcinogenic substances are formed that negatively affect metabolic processes in the body.

On average, an omelet with milk and one egg has 128.5 calories per 100 grams.

How many calories are in an omelet of 2 eggs with milk

The calorie content of 100 grams of an omelet made from two eggs is 172 kcal. That is, the calorie content of an omelet from two eggs is increased by the energy value of one egg (approximately).

After such a simple conclusion, it is easy to answer the question: "How many calories are in an omelet of 3 eggs with milk?" - 216 kcal.

The calorie content of this omelet recipe can be reduced by replacing milk with water. After all, the calorie content of an omelet with milk is much higher than that of a cooked product with water.

And then the admirer chicken eggs will not ask the question that is subtitled, but only: "How many calories are in an omelet of 2 eggs?"

Below we will consider ways to reduce the calorie content of an omelet from 2 yolks and 3 egg whites with milk.

How many calories are in an omelet with tomatoes

The calorie content of an omelet with tomatoes is increased by the energy value of vegetables: 100 gr tomato - 30 kcal. The tomato omelet creates more liquid, which can be removed in various ways.

Tomatoes, bell pepper pre-toasted onion you can put:

• An omelet with sausage;
• Into an omelet with ham;
• An omelet with sausage;
• In an omelet with cheese, lard and other foods with a high degree of fat.

Nutritionists reasonably believe that, taking into account the quality of modern sausage and dairy products, it is better to dilute an omelet with vegetables with "good" water, fry in vegetable (olive) oil, without any meat additives at all, sprinkle the finished product with various herbs (dill, parsley , basil). To reduce energy value You can remove the yolk from the omelet by adding a certain amount of flour to the omelet (how much depends on the person's culinary preferences).

How many calories are in an omelette without yolk

An omelet with vegetables without yolks (100 g) contains:

• Protein - 7.6 g;
• Fat - 8.2 g;
• Carbohydrates - 2.6 g;
• The calorie content of the product is 111 kcal.

For many people, this omelet recipe loses its taste qualities, but the choice is up to the consumer: either a diet with a lower calorie content, or the taste of the product. In an omelet with vegetables, the absence of yolks in the product will not be so noticeable, since each vegetable brings its own individual "notes" to the dish.

Ways to reduce the calorie content of an omelet

• We prepare a product using household appliances. There are fewer calories in an omelette in a slow cooker, a double boiler. Naturally, in such an omelette there will be no beloved by many, appetizing crust;
• We reduce the amount of eggs in the omelette, to a reasonable limit, and add various vegetables, herbs, do not use mayonnaise and ketchup;
• Cooking an omelette without yolks, in high-quality water (thawed). Any non-lazy person who has a refrigerator with a freezer can prepare melt water;
• We prepare an omelet without using any oil (even olive oil, “beloved” by all nutritionists).

How many calories are in an omelette without butter

Calorie content of 100 grams of various oils, on which most people prepare an omelet:

• Olive - 198 kcal;
• Sunflower - 578 kcal;
• Creamy - 748 kcal;
• Peanut and corn - 899 kcal each.

We remove 20-30 grams of oil from the recipe, and we get a significant saving in consumed kilocalories. Of course, frying an omelet in a pan on a gas stove without any oil will not work, but cooking tasty product in the oven, multicooker - easy and simple. You can also make an omelet without butter in the microwave, but ...

In an omelette in the oven, in our opinion, a special taste appears, because the product is cooked not only from below, as on a gas stove, but also from above. We are sure that most of the "second" dishes baked in an oven or a slow cooker are much tastier than those cooked on a gas stove.

In the omelet in the microwave, in our opinion, there is no "flavoring flavor" that makes a man say to a woman: "Thank you, dear, the omelet was delicious." The microwave was invented not for gourmets, but for people who are constantly in a hurry somewhere.

Let's draw the line

In 100 gr different recipes omelet contains (kcal):

• With one egg with milk - 128.5;
• With two eggs and milk - 178;
• In an omelet with milk and three eggs - 216;
• To the recipe for an omelet with tomatoes you need to "add" the calorie content of the vegetable - 30 kcal;
• In an omelet without yolks - 111; -
• In an omelet with water, we "minus" the energy value of milk - 64 kcal per 100 g.
• In an omelet with broccoli, the energy value is higher by the calorie content of “overseas” cabbage - 28 per 100 g.

Most of the readers know the axiom of doctors - nutritionists: everything useful is tasteless, and everything tasty is harmful to the body. "

99.9% of people would agree that an omelet with yolks with milk and ham / sausage is much tastier than one without yolks and with water. And the second omelet recipe is healthier!

One can only express an opinion: it is difficult for adults to rebuild their "culinary preferences", but children should be taught to proper nutrition from an early age.

And then they will have proper nutrition (which, NOT TASTY), will be perceived as the norm, and not like adults: bullying themselves in the name of health.

Scrambled eggs have been one of the most popular breakfasts in many countries of the world for many years. And even in such exotic countries as Thailand, China, India, you can always find a continental or American breakfast option in restaurants, which includes fried eggs or ordinary scrambled eggs with tomatoes.

But is it really safe to eat this dish in the morning? After all, if it is fried with the addition of oil, then it is quite fatty. You also need to take into account that the calorie content of scrambled eggs is quite large, therefore, even eating it in the morning, this fact must be taken into account when drawing up your diet for the day.

Eggs alone are enough dietary product... They are always included in the diet of athletes looking to increase muscle mass and are an excellent source of high quality protein.

But nutritionists advise to consume them in very moderation. Indeed, the yolk of eggs contains a lot of fats, which are a source of bad cholesterol. In fact, the calorie content of fried eggs is the calorie content of egg yolks, since they contain up to 90% of all the nutrients that make up this product.

At the same time, you should not completely abandon the use of eggs. After all, they are an irreplaceable source of many amino acids, proteins, polyunsaturated fats (including oleic) and fatty acids (linoleic and linolenic). In addition to cholesterol, yolk is a storehouse of useful vitamins.

It contains a lot of vitamins A, E, one of the most large quantities vitamin D, almost all B vitamins (B6, B12, B1, B7, B3, B5). Also, the yolk contains the highest content of choline (vitamin B4) of all food products, which helps to remove cholesterol and protects cell membranes from free radicals.

It should be noted that this product, especially its shell, is an excellent source of calcium. In addition, it contains a lot of iron, copper, phosphorus, iodine, and there is a certain amount of such a rare trace element as cobalt.

Eggs are almost completely absorbed by the body. This is good in terms of their nutritional value, but when you include this product in your diet, you should pay attention to their calorie content, especially if you are on a diet, since 100 grams of eggs (the equivalent of two eggs) average about 150 kcal.

How many calories are in scrambled eggs

The calorie content of scrambled eggs strongly depends on the method of its preparation and the additional products that are added to it. For example, if you fry eggs with tomatoes and without oil, then their energy value decreases by 30-50%.

Consider the various options for making your favorite breakfast and its calorie content. Let's assume that the dish is made from two eggs.

The calorie content of fried eggs is as follows:

1. Fried eggs with the addition of 1 spoon vegetable oil... On average, its calorie content is 190-200 kcal: eggs 150 kcal + oil 40 kcal. And if you fry eggs in butter, the calorie content of the dish will be even higher.
2. Fried eggs cooked in a pan without oil: 150-160 kcal.
3. Plain scrambled eggs in vegetable oil. If you beat the eggs before frying them, the calorie content of the dish is slightly reduced. In this case, it will be equal to 150-170 kcal. If you cook without oil in a pan with non-stick coating- subtract another 20-30 kcal.
4. Scrambled eggs with tomatoes. When using ordinary unsweetened vegetables, the calorie content of the dish will be about 160 kcal. If you cook it with sweet cherry tomatoes, expect that the energy value will increase to 220-240 kcal!
5. Eggs fried in butter with cheese, sausage, tomatoes will "pull" 300-340 kcal.

The most useful recipes for scrambled eggs

In order for breakfast to be not only tasty, but also healthy, and contain a reasonable amount of calories, it is recommended to cook scrambled eggs without oil. Among other things, this will not only reduce calories, but also reduce the amount of carcinogens that you get from food. After all, it is known that these poisons are produced precisely when vegetable oil is heated. But if you don't have the opportunity to fry in a pan without oil, try to minimize the amount.

The most useful option Scrambled eggs are considered to be fried eggs with a minimal addition of salt, which is used along with toast.

Another “healthy” version of this dish is prepared with the addition of herbs and vegetables. You can add dill, tomatoes, spinach, cilantro, herbal seasonings without salt to scrambled eggs. Its calorie content will not exceed 150-160 kcal.

You can use an oven instead of a frying pan when cooking and Silicone forms... Bake the eggs for 10-15 minutes at 180 degrees. In this case, you definitely will not need oil, the dish will turn out to be low-fat and will contain minimal amount calories. At the same time, all nutritious and useful elements will be preserved.

Also for people who need to use a large number of proteins and do not exceed the permissible dose of cholesterol, you can cook vegetable scrambled eggs only from proteins, having previously removed the yolks. This recipe is suitable, for example, for athletes looking to build muscle.

Of course, the taste and nutritional value of a dish without yolks will slightly suffer, but on the other hand, when cooking, you can add low-fat boiled chicken breast or red fish, asparagus, spinach, use low-fat sauces. Such scrambled eggs will be great and useful source proteins with a minimum of harmful additives in the form of saturated fat or cholesterol.

Contraindications for eating eggs

This product is one of the most useful and low-allergenic (subject to organic farming of chickens without the use of chemical food additives). Nevertheless, there are a number of contraindications for eating eggs and dishes made from them.

The main ones are:

1. Overweight.
2. Diseases of the blood and blood vessels, atherosclerosis.
3. High blood pressure.
4. Diabetes.
5. Cholecystitis and liver disease.
6. Disorders in the work of the gastrointestinal tract.

If you suffer from one of these diseases, you are allowed to eat only egg whites.

Omelet is loved by both children and adults alike. This light, delicate, incredibly tasty and nutritious dish is ideal for breakfast, lunch and dinner. It includes the most simple ingredients that is in every refrigerator, it is prepared in a matter of minutes and even those who are far from the culinary arts can handle it. In addition, omelet is the perfect dish for those who are trying to get rid of those extra pounds. Firstly, it contains a large amount of protein, for the breakdown of which the body spends much more energy and, therefore, loses weight faster, and secondly, it has very few calories. Speaking of calories. Today we'll talk in detail about what the calorie content of an omelet is in different variations of its preparation.

Omelette: cooking secrets

Today, only the lazy does not prepare an omelet. But this dish has nothing to do with Russian cuisine. We learned about it thanks to the French. There was even a national holiday in the Alps dedicated to this delicate and airy dish. It happened like this: several shepherds woke up neither light nor dawn and went to the elder, who was supposed to give the go-ahead for the preparation of an omelet. After that, the local residents went to the stoves together and cooked eggs and milk. Then, with curling pans in hand, they went out into the street and all danced farandola together. And then, at a special sign from the elders, all honest company went to the meadow, placed pans with cooked omelet and danced again until sunrise. And only after the bright rays illuminated the entire village, the happy residents scattered to their homes and ate the cooked omelet with appetite.

The modern French still have a very reverent attitude towards omelettes. For example, did you know they never whisk eggs? A real omelet can only be shaken with a fork. Secondly, the French have a separate frying pan for this dish. They don't fry anything on it except their favorite omelet. And after cooking, first wipe with bread and only then wash.

It turns out that making a real omelet is also a whole art. For example, eggs need to be shaken well to draw in air. Otherwise, the omelet will be heavy and not airy. And you need to do this manually with a fork or whisk. If you use a mixer, you can disrupt the structure of proteins and yolks. And then you will not see pomp. If you want to make the dish less high-calorie, then cook an omelet with only one protein.

Don't overdo it with milk. Ideally, there should be 1 tablespoon of milk per egg. Otherwise, the dish will be too watery and fall off.

Another trick is to cook the omelet right after you shake the eggs. Otherwise, later the omelet will turn out to be flat like a cake.

Pour the egg-milk mixture only into a hot frying pan. In this case, it should be greased with butter. It is this that makes the dish so tender that it literally melts in your mouth.

You need to cook an omelet on the right pan... Thin dishes with a crooked bottom will not work - you will not get an omelet on it. Better to choose a sturdy cast iron or Teflon skillet. And it's good if there is a special hole in the lid for air. This little trick will prevent the dish from getting too wet.

Finally, it is necessary to cook an omelet only from fresh eggs... Dip the purchased eggs into plain water... If they immediately drown, then you are dealing with a fresh product.

Recipe and calorie content of an omelet per 100 grams

To determine the calorie content of this tender and delicious food from eggs, to begin with, let's determine how many calories are in all the ingredients that make up it.

• Eggs - 2 pieces (130 calories)
• Milk 2.5% Fat - 60 ml (32 calories)
• Butter for frying 82.5% fat - 10 grams (75 calories).

Since one a raw egg weighs on average 60 grams, it turns out that the total weight of the dish was 190 grams, and its calorie content was 237 calories. Which means the calorie content of an omelet from two eggs is 125 calories per 100 grams... At the same time, it does not matter how the omelet is prepared - in the oven, in the microwave or on the stove. The calorie content of the dish will not change from this.

And now let's calculate what the calorie content of an omelet with different fillings and in different variations of its preparation is.

Calorie content of an omelet from three eggs.

If you make an omelet from 4 eggs, then its total calorie content will be 399 calories, but if, on the contrary, you reduce the portion and concoct an omelet from one egg and 5 grams butter, then calorie content delicious breakfast will be equal to - 134.5 calories.

Calorie omelet with tomatoes

You can add the most different fillings... It can be mixed with the egg and milk mass and baked or fried in this form. Or you can first make an omelet, and then add other ingredients to it and roll it up. Here, as they say, it is a matter of personal taste preferences. An omelet with vegetables is the most harmonious and dietary combination for those who control their weight and count calories. And among vegetables, the honorable leadership goes to tomatoes.

So, what is the calorie content of an omelet with tomatoes? We take as a basis classic recipe omelet and add 1 medium tomato weighing 50 grams and calories 9 calories to it (it can be cut into cubes or strips). It turns out that our omelet will weigh 240 grams. And its calorie content will be 246 calories. So the calorie content of an omelet with tomatoes per 100 grams is 102.5 calories.

Calorie content of omelet with vegetables

Omelet with vegetables - healthy and low-calorie dish... What other vegetables can be used for cooking besides tomatoes? Nutritionists recommend giving preference to broccoli. For a two-egg omelet, you need 60 grams of broccoli (20 calories). In this case, the finished dish will weigh 250 grams, and its total calorie content will be equal to 257 calories. Therefore, the calorie content of an omelet with broccoli per 100 grams will be 103 calories.

You can also use frozen “ Mexican mix»From vegetables. 60 grams of the mixture (34 calories) should be sufficient. In this case, there will be 271 calories in a ready-made dish weighing 250 grams (108 calories per 100 grams).

Calorie omelet with cheese

Another classic gastronomic union is the combination of omelet with cheese. To calculate the calorie content of this dish, add 30 grams of grated Russian cheese (105 calories) to it. Then the total weight of the dish will be 220 grams, and its calorie content will be 342 calories. And the calorie content of an omelet with cheese per 100 grams will already be a little more - 155 calories.

Calorie omelet with sausage

For those who prefer richer dishes, they can make themselves an omelet with boiled sausage... Then in our basic composition one more item appears - 60 grams of Doctor's sausage (153 calories). Therefore, in common dish will weigh 250 grams, and its calorie content will be 390 calories. This means that the calorie content of an omelet with sausage per 100 grams will be almost the same as in a recipe with cheese - 156 calories.

Calorie content of an omelet without milk

To make the dish even more dietary, you can use water instead of milk, which does not have a single calorie. And then the calorie content of an omelet from two eggs without milk per 100 grams will be 108 calories.

Calorie content of omelet without oil

Butter, like any other butter, is a fairly high-calorie product. Therefore, for those who adhere to food restrictions, you can cook this dish in a dry frying pan or in the oven in a form lined with parchment paper... The calorie content of an omelet without butter will be very small - only 90 calories per 100 grams of product.

Calorie content of an omelet from proteins

Girls who are on a protein diet usually do not use yolks in the preparation of an omelet and are limited to proteins alone. Average weight egg white is 30 grams (13 calories). Accordingly, 2 proteins are 60 grams and 26 calories. It turns out that the calorie content protein omelet equal to 102 calories per 100 grams of food.

Few people have the willpower to get up early in the morning and make a full breakfast. Many are content with a dish that takes five minutes to cook. It is clear that we are talking about fried eggs. But won't its use lead to the appearance of extra pounds? We find out if we count how many calories are in scrambled eggs from two eggs.

Calories for breakfast

Determining the calorie content of scrambled eggs from 2 eggs is quite simple, because unlike multicomponent dishes, it has only one or two ingredients. Energy values ​​depend on the weight of the eggs. They can be small or large. It is generally accepted that the weight of medium-sized eggs is 58 g. Thus, two will pull by 116 g. 100 g of the protein-yolk mass contains 157 kcal, that is, one medium-sized raw egg contains about 91 kcal, and two, respectively, 182. If its mass is slightly less - 47 g, then it will contain 73.8 units of energy.

Two-thirds of this reserve is contained in the yolk, the rest is in the protein. This distribution of calories will become clear if you look at what is inside the protein and yolk. The first is 90% water, 10% is protein, the second includes fat (11.6 g) and cholesterol (139 mg).

Today, thanks to the non-stick cookware, you can fry without a drop of fat. A standard 2-egg fried egg, cooked without oil, will have a caloric value of 148-182 kcal. The average indicator is 167 kcal. This is almost 10% of the safe daily allowance, which is quite a bit. That is, it can be called dietary - unless, of course, it is included in the breakfast, lunch and dinner menus. If you take small eggs, in which there are 61 kcal, it will turn out to reduce the number of calories in fried eggs to 122.

Without deviating from the recipe: calorie fried eggs in oil

Not everyone has a frying pan in their kitchen cupboards that doesn't burn anything. Therefore, many people still cook fried eggs in vegetable or animal fat. They have a very high energy potential - up to 900 kcal per 100 g. Therefore, one should not expect that dishes fried with their use will remain poor in calories. Scrambled eggs from 2 eggs in butter will acquire the following calorie content:

• if you take small eggs and a minimum portion of butter - 167 kcal, if you take medium - 182 kcal;
• if you take large eggs and a spoonful of sunflower oil - 242-250 kcal. Ultra-useful olive in terms of energy intensity is no different from it - just like expensive flaxseed;
• the use of butter will further increase the satiety of the food and add 10 kcal to it, bringing the total calorie content of the express breakfast to 250-260 kcal.

Supplements - Most Nutrient to Least Calorie

To make their breakfast tastier, many people fry the dish with cheese, thus adding 50-90 kcal and “eating” 300-342 kcal in one sitting. If improved with sausage or ham with fried eggs, this will make the calorie content rise to 400-500 kcal, which will already be a quarter of the daily value. Therefore, to turn regular scrambled eggs into low-calorie cooking masterpiece, it is better to add vegetables to it - it will be both satisfying and dietary.

The most popular low-calorie supplement is tomato: it contains only 20 kcal per 100 g. Let's say you have scrambled eggs and tomatoes on your plate. Let's count its calorie content for 2 small eggs:

• eggs - 146 kcal;
• tomato - 25 kcal;
• sunflower oil 1 tsp - 45 kcal;
• salt - 2 kcal.

In total - 218 kcal. Take a couple of tomatoes - the calorie will grow by another 25 units. If you add onion frying in the amount of 50 g, cooked for 1 tsp. vegetable fat, you will have to add another 23 and 45 kcal. The final value is 286 kcal.

Fried eggs with tomatoes can become much poorer in calories if cooked in this way:

• take 2 tomatoes, carefully cut off the tops from them, remove the pulp;
• coat the inside of the tomatoes with olive oil;
• lightly salt;
• break eggs into tomatoes;
• lay out the tomatoes with egg filling on a preheated baking sheet;
• bake in the oven.

The dish will turn out to be very beautiful and low-calorie - about 190 kcal.

Important! Not only a tomato, but also other garden products can make an unremarkable meal a delicacy without adding energy value to it. These vegetables include carrots, eggplants, and pumpkin.

A Few Arguments in Defense of the Poor's Dish

Scrambled eggs in the old days were considered too simple food, they were served in families with low incomes. In the "biography" of this food, there were periods when it was stigmatized for the presence of cholesterol. Now nutritionists are vying to extol him. dietary properties and declare that it must be present in the diet. After all, it turned out that the cholesterol in it is not harmful, but the composition is full of valuable microelements. It is impossible to get better from eggs, but it is quite possible to improve your mental abilities!

For those who are losing weight, the following information will be useful:

• scrambled eggs by themselves do not belong to the category of high-calorie dishes (167 units of energy is a mere trifle!);
• when using it, you need to know when to stop;
• if the problem of calories is very acute, stop eating yolk;
• deciding whether to include it in the menu, remember that one of the most nutritious food components is oil. In butter - 748 kcal, in vegetable - up to 899. Therefore, having cooked fried eggs with their use, you automatically add yourself 90 kcal. And the daily calorie limit for a lady of average height who decided to lose weight is 700-1400 kcal. So get the Teflon-coated pan out of the cabinet.

Omelet is a favorite breakfast of many people around the world. Everyone prepares it in their own way: some simply beat a couple of eggs, others add milk or water to them, and still others complement the dish with onions, tomatoes, ham and other products. There are a huge number of options for this dish, and each omelet has its own. In this article, you will learn about the energy value of the most common types of this morning egg dish.

Calorie content of omelet

Consider different variants preparation and how, depending on them, the calorie content of the final product will change:

• classic omelet of two eggs - 118 kcal per 100 g;
• egg omelet with milk - 184 kcal;
• egg with cheese - 340 kcal;
• omelet with milk 1% steam - 135 kcal;
• omelet with tomatoes - 165 kcal.

Diet omelet has a calorie content of about 110 units and is a couple of beaten eggs without additives, steamed.

For convenience, consider the calorie content of the most popular omelette additives. To calculate the calorie content ready meal, add the indicated number to the energy value of the omelet itself (with or without milk):

• tomatoes - 18 kcal per 100 g;
• cheese - about 300 kcal per 100 g;
• Bulgarian pepper - 28 kcal per 100 g;
• ham - 145 kcal per 100 g;
• chicken meat - 219 kcal per 100 g;
• milk 1% - 42 kcal per 100 g;
• onions - 41 kcal per 100 g;
• mushrooms - 28 kcal per 100 g;
• olives - 115 kcal per 100 g.

Thus, the number of calories in an omelet is directly dependent on the ingredients that you use in cooking. In addition, the amount of oil also affects: it is best to cook in a modern ceramic or Teflon pan, which does not require the addition of oil at all.

The benefits of omelet for breakfast

It's no secret that eggs are a perfectly balanced protein product that is perfect to start your day. Omelet is not only nutritious, but also healthy, because eggs contain vitamins A, B1, B6, B9, E and D, as well as minerals such as iron and village. Thanks to this, you can not only enjoy a pleasant taste, but also strengthen your body, receiving many important substances in the morning.

In addition, an ordinary person rarely eats vegetables and fruits, and mushrooms and greens can be added to an omelet, which makes the dish even more useful for the body as a whole.

Speaking about the benefits of an omelet, it is worth remembering the harm - unless you are steaming it, most likely you are frying this dish, and this type of heat treatment is difficult for the body to perceive.

Slimming breakfast omelet

An omelet is one of the recommended breakfast options for those looking to lose weight. This can be explained simply: the omelet is nutritious and satisfying, contains a lot nutrients and allows you to be in good shape and not remember about food until lunchtime. In addition, it is easy to prepare, which means that such breakfast will not fall out of the schedule.

Consider several options for a diet for weight loss based on the principles proper nutrition in which the omelet is used for breakfast.

Option 1

1. Breakfast: scrambled eggs with milk, green tea without sugar, a slice of bran bread.
2. Lunch: a serving of salad from fresh vegetables, a bowl of soup.
3. Afternoon snack: apple.
4. Dinner: beef baked with zucchini or zucchini.

Option 2

1. Breakfast: scrambled eggs with tomatoes, green tea without sugar, a slice of bran bread.
2. Lunch: salad from boiled vegetables(vinaigrette type), light vegetable soup.
3. Afternoon snack: kiwi.
4. Dinner: chicken stewed with cabbage.

Option 3

Option 4

1. Breakfast: scrambled eggs with cheese, green tea without sugar.
2. Lunch: a serving of puree soup, tea without sugar.
3. Afternoon snack: half a pack of cottage cheese.
4. Dinner: fish baked with vegetables.

Do not forget that dinner should end three hours before bedtime, and portions should not be much larger than "restaurant" ones. Eating like this, you can easily regain your harmony and enrich your body with useful substances.