A he althy diet for weight loss should be diverse in fruits, vegetables, meats.
During a diet, one should drink a lot of water and, if possible, exercise at least twice a week.
Write down this easy diet plan with fast results that won't leave you hungry.
Day one
- Breakfast
Banana smoothie to which you can add apricots or strawberries
- Breakfast before lunch
Toasted slice of whole wheat bread spread with skim ricotta cheese, topped with a few finely chopped dried figs
- Lunch
Green salad, half a cup of cherry tomatoes, 1 hard-boiled egg, 20 g of almonds, two tablespoons of olive oil and balsamic vinegar or lemon
- Afternoon snack
1 apple and 20 almonds or walnuts
- Dinner
Cook half a cup of quinoa, add half a cup of carrots and half a cup of broccoli. As a fat, you can add a tablespoon of olive oil or rapeseed oil. Sprinkle with sesame seeds and a spoonful of soy sauce.
Day Two
- Breakfast
Two toasted slices of whole wheat bread, one boiled egg, one small tomato, half an avocado
- Breakfast before lunch
Fruit or vegetable smoothie
- Lunch
One cup baby spinach salad with 6 pcs. olives, 1/4 cup hummus, 6 cherry tomatoes, 30 g skim cheese, olive oil and lemon.
- Afternoon snack
1/4 cup guacamole with one toasted slice of whole wheat bread
- Dinner
150 g roasted chicken with green salad with lemon and olive oil
Day Three
- Breakfast
A small bowl of fat-free yogurt with three spoons of dietary muesli, 5 almonds. Half a cup of berries or other fresh berries.
- Breakfast before lunch
Bowl of fresh strawberries
- Lunch
100 g baked mackerel or other fish of your choice. Half a cup of baby spinach with half a cup of red beans, olive oil and lemon.
- Afternoon snack
One cup of skim yogurt with half a cup of berries
- Dinner
100 g roast beef, green salad with onion, olive oil and lemon
Day Four
- Breakfast
Two toasted slices of whole wheat bread spread with skimmed ricotta and pieces of smoked salmon
- Breakfast before lunch
Fruit smoothie
- Lunch
One bowl of lentil soup, one toasted slice of whole wheat bread, half a tomato, two slices of mozzarella, two kiwi fruits
- Afternoon snack
100 g strawberries and one small apple
- Dinner
150 g of grilled fish with 100 g of cooked brown rice to which you have added a little garlic and wine
Day Five
- Breakfast
One cup of low-fat yogurt, two tablespoons of oatmeal, half a sliced apple, 5 walnuts and a little cinnamon.
- Breakfast before lunch
Fruit smoothie
- Lunch
A whole wheat Mexican cornbread. Sauté 1/4 cup black beans, 1/4 cup chopped peppers, two spoons of grated cheddar cheese, a few mushrooms and 1/4 avocado, adding last without cooking
- Afternoon snack
One cup of carrots with lemon juice
- Dinner
100 g of baked fish, one cup of red beans, one teaspoon of mustard. One tablespoon of chopped almonds, olive oil, lemon, a toasted slice of whole grain bread.
