With our 7-day menu, you can easily lose weight and lose 2-3 pounds in 1 week without much effort. You simply eating balanced with diet meals that we present, drinking lots of water to better eliminate and above all, do not snack between meals. For efficiency and faster results, we also recommend some physical activity in parallel with the balanced recipes that we offer.
DAY 1 Balanced diet menu in a week
BREAKFAST
2 slices of wholemeal bread
1 small knob of butter
100 g of cheese
1 cup of green tea or coffee without sugar or sweetener
5 strawberries
LUNCH:
1 plate of mixed salad: mixed vegetables ½, ¼ mixed tuna and shrimp, ¼ fruit, lemon juice, salad dressing, yogurt
2 baguette slices
DINNER:
100g penne full cold wheat 1 tablespoon pesto sauce,
200g chicken breast diced 1 tomato cut in half vine, 130g of grated carrots and 2 tablespoons grated cheese
100 g of berries (blueberries, raspberries, currants ...)
ENCAS / SNACK (*):
Salad tart berries: 100 g berry mixture (blueberries, cranberries, raspberries ..) with 1 tablespoon of fresh squeezed orange juice.
____________________________
DAY 2 Balanced diet menu in a week
BREAKFAST:
2 slices of whole grain bread
1 small knob of butter
2 tablespoons jam coffee
1 yogurt 0% fat
1 cup of green tea or coffee without sugar or sweetener
½ grapefruit
LUNCH:
1 bowl of vegetable broth without fat
1 lemon salmon papillote
1 plate of green beans steamed
100 g of cheese
1 apple
DINNER:
180g grilled salmon
100 g brown rice
6 grilled asparagus
1 grapefruit
ENCAS / SNACK (*):
Smoothie with banana and vanilla. Mix together 2 bananas, sliced, 1 vanilla yogurt 0%, and 10 ounces of water or crushed ice.
________________________________
DAY 3 balanced meals to lose weight in a week
BREAKFAST:
40 g of cereals
1 hard boiled egg
1 glass of skim milk
1 cup vanilla tea without sugar
2 clementines
LUNCH:
50 g salad (4 teaspoons of vinaigrette)
1 chicken breast (skinless 4 slices of lemon)
1 slice of whole grain bread
1 peach
DINNER:
½ avocado with lemon juice
3 slices ham without rind
2 turnips with diced 1 tsp sunflower oil
1 sweet potato medium sized boiled
1 yogurt 0% fat
ENCAS / SNACK (*):
Applesauce with cinnamon. Slowly boil 2 sliced apples in 2 tablespoons of water. Mix and add a pinch of cinnamon.
DAY 4 balanced menu for weight loss in a week
BREAKFAST:
1 glass of homemade smoothie (banana 1 apple + 1 + 1 orange)
1 croissant without butter
1 cup of tea or coffee without sugar or sweeteners
2 kiwis
LUNCH:
1 pita stuffed with 1 multi-grain vegetarian steak garnished with spinach on top, 2 onion rings and ½ avocado
1 pear
DINNER:
1 whole wheat tortilla topped with 90 g grilled shrimp, 2 tablespoons of mashed avocado, 1 pepper and 1 diced tomato and arugula 30 g
1 small serving of cheese
2 kiwis
ENCAS / SNACK (*):
Hard boiled egg. Slice 1 hard-boiled egg and sprinkle with salt, cumin, celery seed or nutmeg
____________________________________
DAY 5 Balanced diet menu in a week
BREAKFAST:
2 without butter brioche slices
1 bowl of hot chocolate (unsweetened cocoa + 1 tablespoon skim milk + 1 sugar cube)
1 yogurt 0% fat with fresh fruit (apple, banana, raspberry)
1 glass of orange juice with no added sugar
LUNCH:
1 water tuna box with 1 tablespoon light mayonnaise, some nuts, 2 tablespoons dried berries
30g rocket
4 crackers or whole wheat crackers
DINNER:
1 serving of pasta with shrimp and zucchini 100 g of whole wheat pasta, 80 g of peeled shrimp, 50 g of chopped zucchini 2 tablespoons fresh basil, 2 cloves garlic, 1 tablespoon of olive oil
1 yogurt 0% fat
5 strawberries
ENCAS / SNACK (*):
Pear baked with natural yogurt. 1 pear cook a few minutes in the oven. Let cool and add yogurt 0%.
DAY 6 balanced menu for weight loss in a week
BREAKFAST:
30 g of wheat cereal packed with some nuts
2 tablespoons of dried fruits (apricots, raisins)
1 glass of skim milk
5 strawberries
LUNCH:
1 sandwich: 2 slices of rye bread, 80 grams of ham without rind, 30 grams of cheese, 4 slices of tomato, lettuce, 1 teaspoon light mayonnaise, 1 teaspoon mustard
1 apple
DINNER:
1 serving of quinoa: 150 g of cooked quinoa, mixed with garlic, 1 tablespoon olive oil, 1 chopped zucchini 50 g, 80 g of cooked shrimp, juice of 1 lemon
100 g of sliced pineapple
ENCAS / SNACK (*):
Popcorn and nut mixture. Mix 1 bowl of popcorn with type 1 tablespoon of raisins and 1 tablespoon of slivered almonds. Add a pinch of cinnamon powder.
_________________________________________
DAY 7 Balanced diet menu in a week
BREAKFAST:
2 egg omelette (with mushrooms and chives)
1 slice of whole grain bread
1 banana
LUNCH:
1 serving of lentil salad: 80 g of cooked lentils, 100 g sautéed spinach
1 teaspoon olive oil, 2 tomato slices, garnished
2 poached eggs and ¼ avocado
1 glass of fresh fruit juice with no added sugar
DINNER:
150 g of cooked pork tenderloin to your preference
150 g green beans steamed
1 small plate of green salad (with 2 tablespoons low-fat dressing)
1 glass of fresh orange juice
ENCAS / SNACK (*):
Spicy roasted chickpeas. 40 g roasted chickpeas with 1 tablespoon of olive oil, ½ teaspoon salt and ½ teaspoon of cayenne pepper
The snack is not mandatory, if you can do without, do it. To take the morning or afternoon if you have the munchies
________________________________________
0 comments :
Post a Comment