Diet 90 Days Of Separate Meals - Menu For Every Day

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Video: Diet 90 Days Of Separate Meals - Menu For Every Day

Video: Diet 90 Days Of Separate Meals - Menu For Every Day
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Diet 90 Days Of Separate Meals - Menu For Every Day
Diet 90 Days Of Separate Meals - Menu For Every Day

Diet 90 days of separate meals: principles and menus

Diet 90 days of separate meals
Diet 90 days of separate meals

The 90-day diet was developed in early 2000. Its creators are two friends from Slovenia: Bradoj Chrobat and Mojca Polyanšek. They set out their ideas in a book called The 90 Day Split Diet. This guide to achieving the ideal figure is widely known not only in Slovenia, but all over the world. In the shortest possible time, the book was translated into many languages of the world. If you adhere to the menu offered in the book, you will be able to lose weight by 18-25 kg in 3 months.

Weight loss occurs by accelerating metabolic processes in the body. A person eats a certain product for a long time, periodically changing it. Therefore, it is possible to lose weight quickly and comfortably.


  • The principle of the diet 90 days
  • Diet rules for 90 days
  • Weekly 90-Day Split Diet Menu
  • Permitted and prohibited foods
  • The right combination of products
  • Features of the diet
  • Recipes for every day
  • Pros and cons of dieting 90 days
  • Contraindications
  • Reviews and results of those who have lost weight

The principle of the diet 90 days

The principle of the diet 90 days
The principle of the diet 90 days

All menus that are offered in the 90 days diet are divided into 4 components:

  • On the first day, a person eats only protein foods.
  • On the second day, you need to eat starchy foods.
  • The third day's menu is based on carbohydrate foods.
  • The fourth day is designed to saturate the body with vitamins.

Every 29th day of the diet should be unloading. During this time, only drinking water is allowed. The last time you can come to the table no later than 8 pm. A smaller amount of food should be consumed during breakfast, at lunch the portion is doubled, and dinner consists of half of the lunch. For snacks, you can use fruit (one fruit per snack).

The diet can be practiced no more than once every six months. To maintain the result, you can eat separately for 15 days every year. Although if you correctly compose the menu, starting from the principles of the 90-day diet, then you can adhere to it throughout your life.

Diet rules for 90 days

Diet rules for 90 days
Diet rules for 90 days

In order for a 90-day diet to achieve the desired results, the following rules must be followed:

  • All you need to eat at breakfast is fruit.
  • Lunch should take place no earlier than 12 noon. If before this time there is an acute feeling of hunger, then you can arrange yourself a snack. Fruit is suitable for this purpose.
  • There must be at least 3 hours between lunch and dinner. If we are talking about days with a protein menu, then this break should be increased by another hour.
  • During fruit days, a break between meals can be equivalent to 2-3 hours.
  • You cannot come to the table later than 8 pm.
  • The lunch portion during dinner should be halved.
  • Only high quality food is suitable for the diet. They should be free of sugars, fats, chemical additives, etc.
  • To season the salad, you can use vegetable oils: olive, sunflower, corn. Add it in small amounts.
  • Food can be cooked and stewed, steamed and baked.
  • The salt on the menu is limited. You can use spices and herbs to improve the taste of dishes.
  • Drink at least 2 liters of water per day. You can also drink tea, coffee and compotes.
  • The calorie content of food must be controlled. This is especially true for carbohydrate days.
  • You need to go in for sports at least 2-3 times a week. This will train the muscles, they will begin to waste energy, even when at rest.

Weekly 90-Day Split Diet Menu






1 day (protein)

Chicken eggs in an omelette, lettuce, tea


Broth, oven chicken, whole grain bread


Baked fish with broccoli

2 (starchy)

Fruit salad


Stewed cabbage, mashed potatoes and tea

Baked apple

Vegetable salad from green vegetables, boiled peas

3 (carbohydrate)


Dried fruits

Pasta with tomato sauce, cabbage salad

Vegetable juice

Cake, dark chocolate and tea

4 (vitamin)

Glass of berries

2 pears

Fruit salad



5 (protein)

Spinach omelet, tea


Chicken steak


Seafood and vegetable salad

6 (starchy)

Boiled oatmeal with fruit, tea


Vegetable broth, whole grain bread, potato casserole, and herbs


Stew with vegetables

7 (carbohydrate)

Fruit salad

Bakery products

Vegetable salad and boiled buckwheat

Fruit juice

Ice cream with chocolate and berries

Permitted and prohibited foods

Permitted and prohibited
Permitted and prohibited

Foods that can be consumed during protein days:

  • Any meat.
  • Any fish and seafood.
  • Cheese, milk, cottage cheese.
  • Eggs.
  • Meat-based broth (0.3 liters per day). The broth is eaten only during the main meal (for lunch).
  • Vegetables with a minimal starch content.

For lunch, be sure to cook broth. All other products are not mixed, choosing one type of protein meal. The rule of separate feeding must be strictly observed.

On starchy days, the following foods can be present on the table:

  • Any cereals.
  • Legumes.
  • Vegetables.
  • Vegetable broth for lunch (no more than 0.3 l).

The following foods are eaten during carbohydrate days:

  • Vegetables.
  • Flour products: rusks, bread, pasta, crackers.
  • Baked goods, but no eggs or yeast.
  • Cereals: millet, barley and buckwheat.
  • Tomato paste.
  • Dark chocolate in a volume of 20 g for dinner. It can be replaced with 3 biscuits or brownies.

Vitamin days:

  • All dried fruits and fruits.
  • Vegetable and fruit juices.
  • All vegetables.
  • Nuts and seeds, but not more than 25 g per day.

Be sure to drink water. Its daily volume is 2 liters, regardless of the day of the diet. In addition, you can drink unsweetened tea and coffee without diluting them with milk and cream. Although dairy products can be added to tea and coffee during protein days.

On vitamin days I drink infusions based on dried fruits. Vegetable and fruit juices are allowed, but they are regarded as a full meal or snack.

Alcoholic drinks are prohibited during the diet. They slow down the metabolism and inhibit the process of losing weight.

The right combination of products

The right combination of products
The right combination of products

During the diet, you need to combine foods correctly, focusing on the following recommendations:

  • Cereals and legumes are eaten with vegetables and herbs. You can add sour cream to dishes.
  • Cheese is good to combine with vegetable oils.
  • Vegetables are eaten along with fish and meat dishes.
  • You can add a slice of whole grain bread to the salad.
  • Seeds are combined with nuts and dried fruits.
  • Eggs are eaten with vegetables.

There are also prohibited combinations of products:

  • Fish is not eaten with meat. Also, these products are not combined with sour cream, cheese and eggs.
  • Sugar and milk cannot be combined with vegetables.
  • If a person drinks milk, then other products should be discarded in this meal. Otherwise, fermentation processes will start in the intestine.

Features of the diet

It is imperative to maintain the time interval between meals. On protein days, it is equivalent to 4 hours. On starch and carbohydrate days, it is reduced by an hour. During vitamin days, you can eat every 2 hours. However, after 8 pm you should not come to the table.

Recipes for every day

Baked fish (protein day)

Baked fish (protein day)
Baked fish (protein day)

To prepare a dish, you will need the following products:

  • A kilo of fish to choose from: sea bass, pangasius, pollock.
  • Cheese - 0.1 kg.
  • Two onions.
  • One tomato.
  • Sour cream - 0.2 l.
  • Spice.

The onion is cut into half rings, the fish is cut, cut in portions. Mix fish with onions and spices, pour sour cream. In this form, leave the workpiece for half an hour (kept in the refrigerator). On a baking sheet greased with vegetable oil, spread the fish, additionally grease it with sour cream on top. The next layer is laid out tomatoes, cut into circles. Before putting the dish in the oven, sprinkle it with cheese. Fish is cooked at 200 degrees for half an hour.

Porridge (carbohydrate day)

Porridge (carbohydrate day)
Porridge (carbohydrate day)

To prepare the dish, you will need the following products:

  • Corn or millet groats - 0.3 kg. You can mix these two components in equal amounts.
  • 0.7 liters of milk.
  • 0.6 l of water.
  • Raisins or dried apricots - 0.1 kg

The groats are washed, boiled in water until half cooked. Add milk and dried fruits, cook for another 30 minutes. Then cover the pan with a lid and let it brew.

Soup (starchy day)

Soup (starchy day)
Soup (starchy day)

To make the soup, you need the following foods:

  • Rice - 50 g.
  • One onion.
  • One carrot.
  • A can of canned beans.
  • Three potato tubers.
  • A liter of vegetable broth.
  • Spice.

The water is brought to a boil, rice and potatoes are added to the pan. Carrots and onions are sautéed separately, after which frying is introduced into the broth. Before the end of cooking, add beans and seasoning to the soup. When serving, you can put a spoonful of sour cream in each plate.

Salad (fruit day)

Salad (fruit day)
Salad (fruit day)

To prepare the dish, you will need the following products:

  • Three tablespoons of natural yoghurt.
  • 1 banana, apple and orange each.
  • 100 g of nuts.

The fruits are cut, passed through a blender, seasoned with yogurt. Salad ready.

Pros and cons of dieting 90 days

Pros and cons of dieting 90 days
Pros and cons of dieting 90 days

Pros of the 90-day diet:

  • During the diet, metabolic processes return to normal.
  • Overall well-being improves.
  • Harmful substances are removed from the body.
  • The result is stable over time.

Cons of dieting 90 days:

  • The taste of meals with separate meals may seem specific.
  • At the beginning of the diet, hunger may be disturbing.
  • The diet should be followed strictly.



Contraindications to the diet for 90 days:

  • Diabetes.
  • Increased cholesterol levels.
  • Diseases of the heart and blood vessels.
  • Pathologies of the liver, kidneys, endocrine system.
  • Disturbances in the work of the nervous system, mental problems.
  • Pathology of the digestive tract, unstable stool.
  • You can not adhere to a diet for children and adolescents, as well as people who are professionally involved in sports.
  • The presence of an individual intolerance to the products on which the diet is based.
  • Breastfeeding, pregnancy.
  • The recovery period after surgery or injury.
  • Weak immunity.
  • Aggravation of any chronic diseases.
  • Infectious diseases.

Reviews and results of those who have lost weight

Elena, 28 years old: “Even before the birth of the child, I suffered from excess weight, and after the birth the situation worsened. I tried to lose weight with the help of a protein diet, but could not withstand any technique to the end, all the time I was frustrated. I also tried to drink diet pills, but they caused severe intestinal upset, and the effect was zero. I decided to try the diet for 90 days, because it allows you to eat almost all products, but only separately. You can even pamper yourself with cakes. For 3 months she lost 21 kg. More than 30 days have already passed, the result is holding. Six months later I will repeat this wonderful diet again. There are plans to lose another 10 kilos."

Yulia, 24 years old: “My friend has been eating incorrectly since childhood and suffers from excess weight. I have always been a real model against her background. Once Nastya (this is a friend) found information about a 90-day diet. In just 3 months she became slim. And she managed to lose weight by 17 kg! She wants to keep in shape, and I am very proud of her. I think she will succeed."


The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).

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