you can lose weight easily and lose 2-3 kilos in 1 week without much effort. You simply eating balanced with diet meals that we present, drinking plenty of water to eliminate more and above all, do not snack between meals. For efficiency and even faster results, we also recommend some physical activity in parallel with the balanced recipes that we offer.
Menu 1st day:
BREAKFAST:
2 slices of wholemeal bread
1 small knob of butter
100g cream cheese
1 cup of green tea or coffee without sugar or sweetener
5 strawberries
LUNCH:
1 plate of mixed salad: ½ mixed vegetables, 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 …)
Menu 2nd day:
BREAKFAST:
2 slices 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
100g cream cheese
1 apple
DINNER:
180 g Grilled salmon
100 g of brown rice
6 grilled asparagus
1 grapefruit
Menu Day 3:
BREAKFAST:
40g of cereals
1 egg for
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 fishing
DINNER:
½ avocado with lemon juice
3 slices ham without rind
2 turnips with diced 1 tsp sunflower oil
1 sweet potato porridge midsize
1 yogurt 0% fat
Menu 4th day:
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 sweetener
2 kiwis
LUNCH:
1 pita stuffed with multi-grains and 1 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 tomato and diced 30g rocket
1 small portion of cheese
2 kiwis
Menu 5th day:
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 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
Menu 6th day:
BREAKFAST:
30g wheat cereal topped with some nuts
2 tablespoons dried fruit (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 50g, 80g of cooked shrimp, juice of 1 lemon
100g sliced pineapple
Menu 7th day:
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, topped with
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
150g green beans steamed
1 small plate of green salad (with 2 tablespoons low-fat dressing)
1 glass of fresh orange juice