Bu erda mushaklarni shakllantirishga yordam beradigan bir haftalik ovqatlanish rejasi: **Shopping ro'yxati:** - Qashqaro guruch - Kinoya - shirin kartoshka - Yashil barglar (masalan, ispanak, qalampir, arugula) - Mevalar (masalan, ko'k barglar, qovoq mevalari) - O'simliklar (masalan, bodom, yong'oq) - Yong'oq yogurt - Ko'zoynakli pishloq - Tuxumlar - Tovuq ko'krak - Somon - Go'sht (masalan, sirloin biftek) - Lentils - Chickpeas - Konservalga solingan tuna - Avokado - Zaytun yog'i - Balsamic sirop ** Dushanba:** - Nonush: 2 qovurilgan tu
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