Ki mige 13 nahseeeeeeeeeeee
Ki mige 13 nahse emrooz ke baraye man shans avaorde Vayyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy / aslan bavaram nemishe emrooz ba chenan tarsu larzi raftam roo vazne vali khoob 0.5 kiloo laghar shode boodam 
albate ba tavajoh be oon khordo khoraki ke bande hafteye pish dashtam entezar dashtam ke vaznam bala bere / aslan bavaram nemishe / merci khoda joonam ke naomidam nakardi va hata ba in 0.5 kiloo koli dobare baram angize dorost shod aslan emrooz che rooz-e zibayeeeeeeeeeeeeeeeeeeee 
Ishalah dele baghieh group ham emrooz hesabi shade shad besheeeeeeeeeeeeeeeeeeeee
sooboone: 30 gram cheese 12% fat
1 Wasa Bread ba kami panire mozzarella va 2 adad khorma va 1 livan chay
Ma bayn : 1/2 noon-e toast ba 20 gram mozzarella light
Nahar : 1 roon morgh kamel va yek drumstick ezafe ba 3 ghashogh poloye ezafe az ghazaye pesarak
1 porteghal
yek kaseye koochak az blueberry ,raspberry va angoor
1 livan chay ba 1 adad khorma
Sham : 1 chicken breast fillet b 1/2 sibzaminye abpaz
2 ghasogh az ghazaye pesarak shamele goshtcharkkharde va sabizijaat ba 3 ghashogh polo