Want to take better care from Monday to Sunday and even lose some weight? Follow the menus healthy, low in calories that we have prepared two nutritionists. And fill it with the recommendations and advice of these experts: eating out, for a healthy snack between meals, not to be lacking?
It’s time to start taking care of the line and remove the few extra kilos that usually leave the winter. But we wanted to lose weight and learn to keep it in a healthy and tasty if possible.
This diet is about 1,200 kcal, below this amount is not advisable to follow a diet without the supervision of a specialist due to the lack of vitamins and minerals that can cause.
Diet for a week
Monday
Breakfast: 1 cup skim milk (coffee), toast with jam light and fresh orange juice.
Food: vegetables sauteed sardines with potatoes (1 medium) steamed, baked apple with cinnamon.
Snack: 2 turkey breast rolls with cheese 75 g skimmed.
Dinner: grilled eggplant, shrimp omelette (1 egg and 4 prawns), 1 slice of bread, 1 fat yogurt flavors.
Tuesday
Breakfast: 1 yogurt nonfat with two whole walnuts, 2 kiwis.
Food: roasted red peppers, chicken apple *, 1 slice of bread, 1 slice of pineapple.
Snack: strawberry milkshake *.
Dinner: peas with ham, grilled sole, 1 slice of bread, 1 fat yogurt.
Wednesday
Breakfast: 1 orange, 1 cup skim milk with two tablespoons of cereal.
Food: Lentils with vegetables (1 plate small), 75 g-fat white cheese with a teaspoon of jam light.
Snack: 1 piece of fruit.
Dinner: steamed broccoli with Ajit, sea bass or golden salt.
Thursday
Breakfast: kiwi juice, 1 cup skim milk (coffee), 1 slice of toast with jam light.
Food: Cream of zucchini, baked trout with vegetables, 1 slice of bread, 1 tangerine.
Snack: turkey rolls (two slices of turkey with a tranchete skimming).
Dinner: fried vegetables, grilled emperor, nonfat yogurt.
Friday
Breakfast: 2 kiwis, 1 plain nonfat yogurt 2 teaspoons pine nuts.
Food: White bean salad with tuna and red pepper (small plate), tomatoes with salt and anchovies (2), 1 slice of pineapple.
Snack: 100 g strawberries with low-fat yogurt.
Dinner: braised cauliflower (chopped onion, pepper, oil and vinegar), grilled hake, 75 g-fat white cheese with a teaspoon of jam light.
Saturday
Breakfast: orange juice, 1 cup skim milk (coffee), 1 slice of toast with jam light.
Lunch: salad of endive and hearts of palm, grilled sirloin, 1 slice of pineapple.
Snack: 2 turkey rolls.
Dinner: salad of green beans (150 g green beans, 1 tomato, 1 egg), 1 whole wheat toast, 75 g of skimmed sweetened white cheese (optional).
Sunday
Breakfast: 1 glass of skim milk with two tablespoons of cereal and 1 orange.
Food: artichokes with vinaigrette, mustard * chicken, strawberries with sweetener.
Snack: Chocolate Mousse skimmed.
Dinner: corn and tomatoes stuffed with tuna in brine with two teaspoons light mayonnaise, 1 fat yogurt.
When eating away from home?
Follow the advice of the Nutrition experts only for:
Whenever we go to a meal out in which we know that there is enough possibility to skip the diet, we should not ever go on an empty stomach.
This means: do our normal breakfast or before meals normally now, because if not then we will have no value and probably we will be filled with high-calorie foods.
Eat only fruit because we’re going out to dinner is a very unreliable.
Try to control yourself with drinks, opting for diet soda or a glass of wine.
Complete other glassware or that you’ve taken with water so that the waiter did not get the refill.
When choosing the dishes seeks choose those made on the grill, grill or oven, and choose the vegetable side dishes or salad instead of fries.
Eye! with bread put out initially, we always eat before the meal and then some more.
Take some bread if you like but limit yourself to the piece that you put.
Try not to pick a lot of food or nuts, olives or snacks if any of the snacks, which distressed and in small quantities fill a lot of calories.
Regarding dessert, best fruit salad or sorbet. If you are too greedy, take a whim with a sweet dessert if the rest of the food you’ve done well.
Thursday
Breakfast: kiwi juice, 1 cup skim milk (coffee), 1 slice of toast with jam light.
Food: Cream of zucchini, baked trout with vegetables, 1 slice of bread, 1 tangerine.
Snack: turkey rolls (two slices of turkey with a tranchete skimming).
Dinner: fried vegetables, grilled emperor, nonfat yogurt.
Friday
Breakfast: 2 kiwis, 1 plain nonfat yogurt 2 teaspoons pine nuts.
Food: White bean salad with tuna and red pepper (small plate), tomatoes with salt and anchovies (2), 1 slice of pineapple.
Snack: 100 g strawberries with low-fat yogurt.
Dinner: braised cauliflower (chopped onion, pepper, oil and vinegar), grilled hake, 75 g-fat white cheese with a teaspoon of jam light.
Saturday
Breakfast: orange juice, 1 cup skim milk (coffee), 1 slice of toast with jam light.
Lunch: salad of endive and hearts of palm, grilled sirloin, 1 slice of pineapple.
Snack: 2 turkey rolls.
Dinner: salad of green beans (150 g green beans, 1 tomato, 1 egg), 1 whole wheat toast, 75 g of skimmed sweetened white cheese (optional).
Sunday
Breakfast: 1 glass of skim milk with two tablespoons of cereal and 1 orange.
Food: artichokes with vinaigrette, mustard * chicken, strawberries with sweetener.
Snack: Chocolate Mousse skimmed.
Dinner: corn and tomatoes stuffed with tuna in brine with two teaspoons light mayonnaise, 1 fat yogurt.
When eatingaway from home?
Follow the advice of the Nutrition experts only for:
Whenever we go to a meal out in which we know that there is enough possibility to skip the diet, we should not ever go on an empty stomach.
This means: do our normal breakfast or before meals normally now, because if not then we will have no value and probably we will be filled with high-calorie foods.
Eat only fruit because we’re going out to dinner is a very unreliable.
Try to control yourself with drinks, opting for diet soda or a glass of wine.
Complete other glassware or that you’ve taken with water so that the waiter did not get the refill.
When choosing the dishes seeks choose those made on the grill, grill or oven, and choose the vegetable side dishes or salad instead of fries.
Eye! with bread put out initially, we always eat before the meal and then some more.
Take some bread if you like but limit yourself to the piece that you put.
Try not to pick a lot of food or nuts, olives or snacks if any of the snacks, which distressed and in small quantities fill a lot of calories.
Regarding dessert, best fruit salad or sorbet. If you are too greedy, take a whim with a sweet dessert if the rest of the food you’ve done well.
