Sunday, September 15, 2013

7 Days Meal Plan for weight loss diet

Sunday night... ahhh all those good purposes for the week! I wrote down a list of suggestions and tips to help you stick to your good purposes. I hope it helps.


General Rules:
1. Your entitled to two spoons of evoo (extra virgin olive oil) a day, use it wisely.
2. A good glass of wine is good for the spirit. Enjoy it!
3. You can swap every meal and the sides. Mix and match!
4. No white sugar, use cane if you really must.
5. No processed food, no soda, as you saw from my list.
6. Fruit and vegetables: use whatever is in season in your part of the world right now.
7.  Don't starve yourself. If this is not enough food for you, add some servings of vegetables, have larger portions of fish and meat, as long as you don't overdo it with fatty foods (like nuts, butter, oil) and carbs you will be fine.

Disclaimer: 
What's good for one person might not be good for the next one. Know your body and change things accordingly.


MONDAY
Breakfast: 1 peach, coffee or tea (no cream, no sugar), piece of toast with jam
Snack: whole nuts and cranberries (but careful.. Read about the Disadvantages of Dried Fruit)
Lunch: Small side salad with greens and cucumber, Baked Sea Bass with Vegetables and those Wasa crackers that taste like cardboard. Season with 1 spoon of olive oil and salt.
Snack: 1 nectarine, 2 hard boiled eggs
Dinner: pan cooked cod with beans salad. This was an experiment and it turned out to be an awesome combination. Tutorial coming soon.

TUESDAY
Breakfast: 1 plum, coffee or tea (no cream, no sugar), piece of toast with jam
Snack: yogurt
Lunch: 1 cup of mixed greens, pasta with tomato sauce, 70gr.
Snack: 1 nectarine, 1 serving of cereal
Dinner: salad with goat cheese, green apples, cranberries, whole nuts, cherry tomatoes. Salad dressing: olive oil. Wasa crackers or bread. 1 cup of soup with beans.

WEDNESDAY

Breakfast: 1 serving of white grapes, coffee or tea (no cream, no sugar), piece of toast with jam
Snack: 1 banana
Lunch: Vegetarian burrito with rice and guacamole *
Snack: Nectarine
Dinner: Fresh feta salad with pears and whole nuts. Bread or wasa. You get the drill.

THURSDAY

Breakfast: 1 plum, coffee or tea (no cream, no sugar), piece of toast with jam
Snack: 1 cup plain yogurt
Lunch: Rice noodles with vegetables *
Snack: 1 serving of organic cereal with raisins
Dinner: Bresaola arugula parmesan salad, my favorite!

FRIDAY

Breakfast: 1 apple, coffee or tea (no cream, no sugar), piece of toast with jam
Snack: 1 tiny banana (you know those little cute ones? Delicious!)
Lunch: Cheese omelette with side salad (greens, tomatoes, cucumbers)
Snack: 1 cup plain yogurt
Dinner: Portobella Burger *

SATURDAY

Breakfast: 1 peach, coffee or tea (no cream, no sugar), piece of toast with jam
Snack: FILL IN YOUR OWN CHOICE
Lunch: Panino with mozzarella and tomato
Snack: FILL IN YOUR OWN CHOICE
Dinner: Roasted chicken leg (no skin) with mixed vegetables.

SUNDAY

Breakfast: 1 cup of green grapes, coffee or tea (no cream, no sugar)
Lunch: Eggplant parmesan light and side salad
Snack: Chips and hummus
Dinner: WHATEVER YOU WANT! Within the limits... don't pig out on fried food, soda and cakes... But you can have a pizza, a burger, sushi, just go out to dinner and worry about it a little bit less then usual!

*For these meals I was out to dinner/lunch and I made the healthiest choice I could. 

I hope this was helpful!

Valentina
RealItalianKitchen












14 comments:

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