With delicious meals, our balanced diet will help you lose weight.
Losing weight by eating healthy
When it comes to losing weight, adopt a healthy diet is a real asset. To lose weight, you must burn more total calories than you consume. Our plan is designed to help you lose 5 kilos (10 pounds) in six weeks when coupled with our training program to lose weight. This represents a little less than a pound a week is a reasonable weight loss progression. For a woman of 68 kilos (150 pounds), for example, this results in a consumption of 1400 to 1600 calories per day.
For the number of calories you need to consume to lose weight, check out our calorie counter. Just enter your weight, height and activity level. Then use our food plan that tells you the number of calories per meal and snack suggestions to help you do not exceed the recommended daily intake of calories for you.
It'll just take your pick from these recipes for the duration of the program. You will see that it is possible to lose weight with delicious meals. As a bonus, our recipes will make you enjoy exceptional health food!
Breakfast recipes
Objective: 300-500 calories
With their balanced in protein, healthy fats and carbohydrate-rich foods such as fruits and whole grain content, the following recipes will help you start the day off right.
Waffle Almond
1 whole grain frozen waffles, toast and imitation leather with almond butter (1 tablespoon), 125 ml (½ cup) ricotta cheese and 125 ml (½ cup) sliced strawberries.
For one person. Per serving: 348 calories, 19 g protein, 19 g fat (5 g saturated fat), 31 g carbohydrate, 3 g fiber, 45 mg cholesterol, 526 mg sodium.
Egg and oats
Bake 75 ml of oats, 15 ml (1 tablespoon) raisins and 2 ml (½ tablespoon) cinnamon. It all down with a boiled egg.
For one person. Per serving: 323 calories, 16 g protein, 9 g fat (2 g saturated fat), 47 carbohydrate, 7 g fiber, 212 mg cholesterol, 65 mg sodium.
Fruit Salad
175 ml (¾ cup) of cottage cheese mixed with 125 ml reduced mango cubes, 30 ml (2 tbsp) chopped walnuts, 5 ml (1 tbsp) grated orange rind, and 2 ml (½ tablespoon) of allspice.
For one person. Per serving: 337 calories, 27 g protein, 15 g fat (3 g saturated fat), 28 g carbohydrates, 5 g fiber, 7 mg cholesterol, 691 sodium.
With their balanced in protein, healthy fats and carbohydrate-rich foods such as fruits and whole grain content, the following recipes will help you start the day off right.
Waffle Almond
1 whole grain frozen waffles, toast and imitation leather with almond butter (1 tablespoon), 125 ml (½ cup) ricotta cheese and 125 ml (½ cup) sliced strawberries.
For one person. Per serving: 348 calories, 19 g protein, 19 g fat (5 g saturated fat), 31 g carbohydrate, 3 g fiber, 45 mg cholesterol, 526 mg sodium.
Egg and oats
Bake 75 ml of oats, 15 ml (1 tablespoon) raisins and 2 ml (½ tablespoon) cinnamon. It all down with a boiled egg.
For one person. Per serving: 323 calories, 16 g protein, 9 g fat (2 g saturated fat), 47 carbohydrate, 7 g fiber, 212 mg cholesterol, 65 mg sodium.
Fruit Salad
175 ml (¾ cup) of cottage cheese mixed with 125 ml reduced mango cubes, 30 ml (2 tbsp) chopped walnuts, 5 ml (1 tbsp) grated orange rind, and 2 ml (½ tablespoon) of allspice.
For one person. Per serving: 337 calories, 27 g protein, 15 g fat (3 g saturated fat), 28 g carbohydrates, 5 g fiber, 7 mg cholesterol, 691 sodium.
Dinner recipes
Objective: 350-400 calories
Dinner is a great opportunity to stock up on foods rich in lean protein and fiber like vegetables and pulses to maintain the body's energy at a high level and fight cravings afternoon we push to purchase items from vending machine
Pitas Chicken Pesto
Mix 250 ml (1 cup) chopped cooked chicken or turkey breast and 30 ml (2 tbsp) pesto. Fill pita halves of the mixture and add grated carrot and a handful of salad leaves.
For two people. Per serving: 365 calories, 15 g protein, 19 g fat (4 g saturated fat), 36 g carbohydrates, 5 g fiber, 31 mg cholesterol, 700 mg sodium.
Tomato soup and beans
By using a cooking spray, cook onions in a pan cubed (5 minutes). Add garlic and ginger, 15 ml (1 tbsp) curry powder, 15 ml dried oregano, 2 ml (½ tablespoon) of paprika, salt and pepper. Cook one minute. Add 1 liter (4 cups) vegetable broth, low sodium, 1 can (227 ml) tomato sauce 2 cans (426 ml each) of beans (rinsed and drained) simmer 30 minutes. Garnish with cilantro.
For four. Per serving: 229 calories, 12 g protein, 2 g fat (0 g saturated fat), 44 g carbohydrates, 14 g fiber, 0 mg cholesterol, 540 mg sodium.
Quinoa Salad
In a small bowl, whisk 30 ml (2 tbsp) olive oil, lemon juice (½ lemon), 2 cloves of minced garlic, salt, pepper and a pinch of chili flakes. In a large bowl, mix 750 ml (3 cups) cooked quinoa 250 ml (1 cup) cherry tomatoes cut in half, ½ chopped cucumber, 2 handfuls of chopped parsley, a handful of fresh mint, chopped 2 green onions and 75 ml (1/3 cup) dried cranberries. Add the quinoa mixture.
For four. Per serving: 281 calories, 7 g protein, 10 g fat (2 g saturated fat), 43 g carbohydrates, 6 g fiber, 0 mg cholesterol, 22 mg sodium.
Dinner recipes
Objective: 400-450 calories.
The following meals contain lots of protein and healthy vegetables and very little processed carbohydrates; consume does not affect your waistline. These recipes full of flavors are also remaining delicious that you will enjoy if you lack time to cook.
Sautéed shrimp with spices
Prepare 500 ml (2 cups) brown rice (as directed); set aside. Mix 500g of peeled raw shrimp and season with 30 ml (2 tbsp) of allspice. Cook in a skillet until shrimp are pink in color (about 3 minutes). Remove from the skillet. Add in the pan a sliced red bell pepper; 250 ml (1 cup) canned black (drained and rinsed) beans; 2 cloves garlic, minced; 1 jalapeño, seeded and sliced; and 2 chopped green onions. Cook 1 minute. Add shrimp and 60 ml (¼ cup) of orange juice; heat 30 seconds. Serve over brown rice.
For four. Per serving: 310 calories, 30 g protein, 4 g fat (1 g saturated fat), 38 g carbohydrate, 7 g fiber, 171 mg cholesterol, 674 mg sodium.
Pasta with Meat Sauce
In a large saucepan, cook over medium heat 500 g lean ground chicken in 15 ml of oil until chicken is browned. Add chopped onion, 500 ml (2 cups) sliced mushrooms, a green pepper, sliced American and a little minced garlic; cook 3 minutes. Add a can (796 ml)
diced tomatoes, a can (156 mL) tomato paste, 15 ml (1 tablespoon) of sugar, 5 ml (1 tsp) dried oregano, dried thyme 5 ml, pepper and salt (if desired). Simmer over low heat for one hour, stirring from time to time. Prepare 375 g of whole wheat spaghetti, according to the manufacturer's instructions. Add the pasta to the sauce cooked.
For four. Per serving: 433 calories, 30 g protein, 14 g fat (3 g saturated fat), 54 g carbohydrates, 10 g fiber, 96 mg cholesterol, 691 mg sodium.
Lentil salad with squash
In a pot of water, cook 250 ml (1 cup) dried green lentils until tender (about 30 minutes). Drain and mix with 750 ml (3 cups) diced butternut squash. Let cool. Mix 3 cups arugula, 75 ml (1/3 cup) dried cherries and 125 ml (½ cup) crumbled goat cheese. Mix olive oil 45 ml (3 tbsp) lemon juice (½ lemon), 10 ml (2 tsp) Dijon mustard and 1 ml (¼ teaspoon) of salt. Add the sauce to the salad.
For four. Per serving: 406 calories, 20 g protein, 18 g fat (6 g saturated fat), 44 g carbohydrates, 17 g fiber, 15 mg cholesterol, 333 mg sodium.
The following meals contain lots of protein and healthy vegetables and very little processed carbohydrates; consume does not affect your waistline. These recipes full of flavors are also remaining delicious that you will enjoy if you lack time to cook.
Sautéed shrimp with spices
Prepare 500 ml (2 cups) brown rice (as directed); set aside. Mix 500g of peeled raw shrimp and season with 30 ml (2 tbsp) of allspice. Cook in a skillet until shrimp are pink in color (about 3 minutes). Remove from the skillet. Add in the pan a sliced red bell pepper; 250 ml (1 cup) canned black (drained and rinsed) beans; 2 cloves garlic, minced; 1 jalapeño, seeded and sliced; and 2 chopped green onions. Cook 1 minute. Add shrimp and 60 ml (¼ cup) of orange juice; heat 30 seconds. Serve over brown rice.
For four. Per serving: 310 calories, 30 g protein, 4 g fat (1 g saturated fat), 38 g carbohydrate, 7 g fiber, 171 mg cholesterol, 674 mg sodium.
Pasta with Meat Sauce
In a large saucepan, cook over medium heat 500 g lean ground chicken in 15 ml of oil until chicken is browned. Add chopped onion, 500 ml (2 cups) sliced mushrooms, a green pepper, sliced American and a little minced garlic; cook 3 minutes. Add a can (796 ml)
diced tomatoes, a can (156 mL) tomato paste, 15 ml (1 tablespoon) of sugar, 5 ml (1 tsp) dried oregano, dried thyme 5 ml, pepper and salt (if desired). Simmer over low heat for one hour, stirring from time to time. Prepare 375 g of whole wheat spaghetti, according to the manufacturer's instructions. Add the pasta to the sauce cooked.
For four. Per serving: 433 calories, 30 g protein, 14 g fat (3 g saturated fat), 54 g carbohydrates, 10 g fiber, 96 mg cholesterol, 691 mg sodium.
Lentil salad with squash
In a pot of water, cook 250 ml (1 cup) dried green lentils until tender (about 30 minutes). Drain and mix with 750 ml (3 cups) diced butternut squash. Let cool. Mix 3 cups arugula, 75 ml (1/3 cup) dried cherries and 125 ml (½ cup) crumbled goat cheese. Mix olive oil 45 ml (3 tbsp) lemon juice (½ lemon), 10 ml (2 tsp) Dijon mustard and 1 ml (¼ teaspoon) of salt. Add the sauce to the salad.
For four. Per serving: 406 calories, 20 g protein, 18 g fat (6 g saturated fat), 44 g carbohydrates, 17 g fiber, 15 mg cholesterol, 333 mg sodium.
healthy Snacks
This plan includes delicious healthy snacks to accompany your meal, two snacks for days off and three days of intense training. They provide basic nutrients and contain no more than 150 calories each.
15 g (½ oz) dark chocolate: 84 calories
1 l (4 cups) of popcorn: 124 calories
30 ml (2 tbsp) of roasted soy nuts: 97 calories
2 sticks of low-fat cheese: 100 calories
125 ml (½ cup) Greek nonfat yogurt topped with blueberries 75 ml: 95 calories
1 celery topped with 15 ml (1 tablespoon) of peanut butter and raisins 9: 122 calories
20 almonds: 120 calories
1 large hard-boiled egg: 77 calories
15 g (½ oz) dark chocolate: 84 calories
1 l (4 cups) of popcorn: 124 calories
30 ml (2 tbsp) of roasted soy nuts: 97 calories
2 sticks of low-fat cheese: 100 calories
125 ml (½ cup) Greek nonfat yogurt topped with blueberries 75 ml: 95 calories
1 celery topped with 15 ml (1 tablespoon) of peanut butter and raisins 9: 122 calories
20 almonds: 120 calories
1 large hard-boiled egg: 77 calories
Aucun commentaire:
Enregistrer un commentaire