- Food combining gets metabolism going
- How to combine properly
- carbohydrate group
- Neutral group
- Egg white group
- The weekly plan
Food combining gets metabolism going
Separate eggs, meat and fish from carbohydrate supplements and take 5 pounds per week on our weekly split diet.
Have you also gained a few pounds this summer? No wonder, the barbecue and ice cream season is always too nice. If you want to drop some ballast, now is the time. Soon, temperatures will drop and our bodies will need warming calories. Losing weight is more difficult. But with food combining and our weekly schedule, it almost goes by itself. You only need to separate the food from the protein group and carbohydrate group.
It's easy to get started with our "Trennkost Wochenplan" ("weekly diet plan"), and with the help of the table you can also freely arrange your meals. So you lose five pounds a week.
How to combine properly
Limit yourself to protein or carbohydrates in combination with neutral foods per meal. The high-fat neutral products should nevertheless be used sparingly. Otherwise, you can eat your fill.
carbohydrate group
| All cereals / products | Flakes, semolina, millet, flour, rice, starch, bread, cakes, pastries, noodles, quinoa |
| Vegetables and fruits | Potatoes, sweet potatoes, Jerusalem artichokes, kale, salsify, sweetcorn, dried mushrooms, banana, dried fruit (except raisins, which are neutral), crumbly apples, pears, orange peel, lemon |
| sweet | Jam, syrup, honey, sugar |
| miscellaneous | Pudding powder, potato starch |
| beverages | Beer, malt beer, juices |
Neutral group
| vegetables | all varieties - raw or cooked (except cooked tomatoes) |
| fats | Butter, margarine, oils, egg yolk |
| Dairy products | Cheese over 50% fat, sour milk products (yoghurt, sour cream, buttermilk), all white cheeses |
| Fruits and nuts | all nuts and kernels (except peanuts), poppy seeds, blueberries, olives |
| Herbs | all fresh and dried herbs, spices |
| Meat / meat / fish | raw smoked meat (Bündner meat, raw ham, salami) and fish |
Protein Group
| Meat / Poultry | all varieties (pork, beef, lamb, poultry, game), cooked sausages (mortadella, cooked ham) |
| fish | all cooked varieties, seafood |
| eggs | whole eggs, egg whites |
| Dairy products | Milk, cheese below 50% fat |
| soy | all products such as soymilk, sausage, tofu |
| fruit and vegetables | all berries (except blueberries), pome and stone fruits, citrus fruits, exotics, cooked tomatoes |
| beverages | dry white, red wine and sparkling wine |
The weekly plan
DAY 1
- AM: egg white + neutral
Omelette Cut 50 g mushrooms into small pieces. Whisk 2 eggs with 3 tbsp milk, season. Leave eggs in 1 teaspoon of oil and sauté mushrooms.
- LUNCH: Carbohydrates + Neutral
Bread with Bündner Fleisch Cut 50 g Bündner meat into strips and ½ cucumber, season. Brush 4 Pumpernickel Taler with horseradish. Cover with meat and cucumber.
- EVENINGS: Protein + Neutral
Beetroot salad Fillets of ½ orange with 200 g of vacuumed beetroot in slices, ½ head mini-Roman salad, ½ avocado sliced, 1 tbsp roasted sunflower seeds and some cress. Drizzle with orange juice and 1 tsp olive oil, season.
DAY 2
- AM: egg white + neutral
Blueberries with cottage cheese Mix 70 g blueberries with 150 g cottage cheese and 1 teaspoon roasted almonds.
- LUNCH: protein + neutral
Fillet of pork 200g turkey fillet and 1 pepper diced. Cut 1 onion. Put everything on skewers in turn. Add 1 teaspoon of lemon juice and oil, season. Dice the zucchini. Fry the skewers in 1 teaspoon oil. Add zucchini and marinade. Approximately Roast for 10 minutes.
- EVENINGS: Carbohydrates + Neutral
Chop the bagel of 1 stalk of dill, mix with 50 g cream cheese and 1 tsp of mustard, salt and pepper. Cut up the bagel, brush with it. Cover with a little arugula, 1 sliced tomato, 75 g smoked trout fillet and possibly 1 tsp trout caviar.
DAY 3
- MORNING: Carbohydrates + Neutral
Raisin cereal 4 tablespoons oatmeal with 1 tablespoon chopped. Mix nuts, 2 tbsp raisins, 150 g buttermilk, 2 tsp honey.
- LUNCH: Carbohydrates + Neutral
Peel the potato gratin 1 large potato, cut into slices. Put 300g pumpkin in cubes in a mold. With mixture of 50 ml broth, 30 g sour cream and 20 g ger. Parmesan douse. Approximately Bake for 30 minutes at 175 ° C (circulating air: 150 ° C).
- EVENINGS: Protein + Neutral
Stuffed tomatoes Hollow out the lid of 2 large tomatoes. Dice the lid and 60 g of cucumber with 200 g of curd, season. Dice 150 g chicken filet, fry. Add the quark mixture to the tomatoes.
DAY 4
- AM: egg white + neutral
Fruit yoghurt 1 sour apple, 2 diced plums. Mix with 2 tablespoons of frozen berries and 100 grams of yogurt. Maybe sweet with some Stevia.
- LUNCH: Carbohydrates + Neutral
Patties Grate 1 carrot, potato, parsley root, vacuumed beetroot. Season with 1 tbsp oatmeal, 1 tbsp quark, season. Form 4 patties and fry in 1 teaspoon of oil for about 10 minutes. Arrange with 50 g of herb quark.
- EVENINGS: Protein + Neutral
Poultry bratwurst Cut 400 g red cabbage into strips, salt, marinate with 1 teaspoon each of lemon juice and oil. Fry 2 poultry sausages in 1 teaspoon of oil. Serve with red cabbage. Sprinkle with 2 tablespoons of roasted walnut kernels.
DAY 5
- AM: egg white + neutral
Scrambled eggs with salmon 150g zucchini. Mix 2 eggs with 3 tbsp milk, season. Sauté zucchini in 1 teaspoon oil, add egg, fry. Serve with 70 g of smoked salmon.
- LUNCH: protein + neutral
Goat's cheese cream 1 Dice the sour apple. Drizzle with 1 teaspoon of lemon juice and mix with 75 g of crumbled goat cream cheese. Add 2 tbsp walnut kernels.
- EVENINGS: Carbohydrates + Neutral
Pumpkin soup 300 g of butternut squash, 1 carrot, 1 diced, peeled and sautéed in 1 teaspoon of butter. Deglaze with 300 ml broth, add salt, pepper and min. Season the cumin, simmer for about 25 minutes. Serve with 1 tsp of sour cream and chervil.
DAY 6
- MORNING: Carbohydrates + Neutral
Pancake Mix 1 tsp oil, 40 g flour, 1 tsp baking powder, 1 tsp sugar, 1 tbsp curd cheese and 50 ml buttermilk, let it swell briefly. Bake dough in 1 teaspoon oil to 3 cakes. Serve with ½ banana, 1 tbsp almond flakes and syrup.
- LUNCH: protein + neutral
Stuffed chopped peppers 1 Cut sliced peppers lengthwise. Cover, 1 mini-Roman salad, 50 g cucumber cut small. Mix with 80g of ham and fill in the paprika. Add 1 teaspoon mustard, 2 teaspoons vinegar, 2 teaspoons oil, ½ tsp honey, pour over.
- EVENINGS: Protein + Neutral
Fish with cauliflower Cook 400g cauliflower in salted water. Season 200 g cod fillet, fry in 1 tsp oil. Arrange with 1 tablespoon of herb butter.
DAY 7
- MORNING: Carbohydrates + Neutral
Cheese baguette 1 Slice the tomato. ¼ Slice the whole grain baguette, spread with 2 teaspoons butter. Cover with tomato and 80 g Camembert.
- LUNCH: protein + neutral
Pork fillet Cut 250 g of vacuumed beet into slices, mix with 1 tablespoon of oil, 1 teaspoon of thyme, heat. Season 200 g pork tenderloin, fry in 1 teaspoon of oil for about 10 minutes. Mix fillets of 1 grapefruit with the prayers. Do everything.
- EVENINGS: Protein + Neutral
Broccoli soup Cover 300 g of broccoli in the pot with water and cook for 8-10 minutes. Add 2 tsp vegetable stock (instant). Add 50 g cream cheese. Puree the soup and season to taste.
