A good
training program is only the half way for losing weight, there are other
factors that plays a role, well if the program is the half way than the menu is
the other half.
The perfect
way of losing weight is a balanced mix of a good training program and I well
balanced menu, the menu’s work is to provide you with energy necessary to
follow your training without gaining more weight, and with the right types of
food you can even support the weight lost
And here is
a weekly menu to do that
DAY 1
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 grated carrots and 2
tablespoons grated cheese
100 g of
berries (blueberries, raspberries, currants ...)
DAY 2
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
100 g of
cheese
1 apple
DINNER:
180 g
Grilled salmon
100 g of
brown rice
6 grilled
asparagus
1
grapefruit
DAY 3
BREAKFAST :
40 g of
cereals
1 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
whole grain bread
1 fishing
DINNER:
½ avocado
with lemon juice
3 slices of
cooked ham without rind
2 turnips
with diced 1 tsp sunflower oil
1 sweet
potato medium boiled
1 yogurt 0%
fat
DAY 4
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 stuffed
pita 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
DAY 5
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
30 g
arugula
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
DAY 6
BREAKFAST :
30 g of
wheat cereal packed 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 cooked quinoa, mixed with garlic, 1 tablespoon of olive oil, 1
chopped zucchini 50 g, 80 g of cooked shrimp, juice of 1 lemon
100g sliced
pineapple
DAY 7
BREAKFAST:
2 egg
omelette (with mushrooms and chives)
1 slice
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 without added sugar
DINNER:
150 g
cooked pork tenderloin to your preference
150 g of
green beans steamed
1 small
plate of green salad (with 2 tablespoons low fat dressing)
1 glass of
fresh orange juice
