Pla de dieta per baixar de pes

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diet plan for weight loss
pla de dieta per baixar de pes

There will be so many fast lose weight plan you will find but most of them will make you starved and unhappy. After a few days or maybe a week you will give up on all these plans.

Anyone can lose weight but with a complete diet plan. You should know how many calories you are in taking daily. This is 1200 calories meal plan. This plan will reduce your appetite. Make your lose weight without hunger and improve your metabolic health.

Here is a simple diet plan you have to follow to lose weight.

dia 1

Esmorzar

3/4 cup bran flakes

1 plàtan

1 cup fat-free milk

Dinar

Sandwich:

1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, enciam

1 stick part-skim mozzarella string cheese

2 kiwifruits

sopar

Broiled flounder or sole 4 unces

Plum 2 sliced tomatoes sprinkled with 2 tbsp Parmesan cheese, broiled until look golden

Cooked couscous 1 cup

Steamed broccoli 1 cup

1 fat-free pudding cup

 

 

dia 2

Esmorzar

Smoothie:

Barreja 1 cup frozen berries 8 ounces fat-free milk and 1/2 plàtan.

Spread 1/2 English muffin with 1 tsp light margarine

Dinar

Vegetarian vegetable soup 1 cup

1 veggie burger in a mini whole wheat pita with lettuce and salsa

Light yogurt 6 unces

raïm 15

sopar

BBQ chicken:

raspall 4 ounces boneless breast with barbecue sauce and grill.

Vegetarian baked beans ½ cup

3 small boiled red potatoes topped with 1 tsp light margarine and a pinch of dill

 

 

dia 3

Esmorzar

Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk

1/2 apple, chopped

1 teaspoon honey; and a pinch of cinnamon

Dinar

Chicken salad:

barrejar 4 ounces shredded skinless roast and chicken breast with 1/4 cup sliced red grapes, 1 tbsp slivered almonds, 1 tbsp light mayonnaise, i 1 tbsp fat-free sour cream. Serve over lettuce.

1 plàtan

sopar

Steamed shrimp 4 unces

1 baked potato topped with 3 tablespoons salsa

1 tablespoon fat-free sour cream

3 cups spinach, steamed

1 low-fat frozen fudge bar

 

 

 

dia 4

Esmorzar

1/2 toasted English muffin topped with 1/2 small apple sliced, i 1 ounce shredded reduced-fat cheese. Microwave 30 seconds on High speed.

6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

Dinar

1 cup tomato soup

Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce

1 cup raw veggies

1 pear

sopar

Poached salmon 3 unces

Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons)

Cooked brown rice 3/4 cup

Pineapple chunks in juice 1/2 cup

 

 

dia 5

Esmorzar

1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk

Dinar

Quesadilla:

Spread 1/4 cup fat-free refried beans in 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.

1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections

Cucumber spears

sopar

3 ounces roasted pork tenderloin

1 cup baked acorn squash, mashed with a pinch of cinnamon

2 per 3 cups salad greens with 2 tablespoons fat-free dressing

1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

 

 

dia 6

Esmorzar

1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 rodanxes de plàtan

Fat-free milk 8 unces

Dinar

Tuna pita:

1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices

Baby carrots 10

Light yogurt 6 ounces mixed with 1/2 plàtan

sopar

Jambalaya: combinar 3/4 tassa d'arròs integral cuit; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; i 1/4 cup canned kidney beans. Heat through.

3 cups spinach, steamed

Medium apple 1

 

dia 7

Esmorzar

1/2 toasted English muffin layered with 1 ounce reduced-fat cheese

1 tomato slice

Steamed spinach drained 1/2 cup

Poached egg 1

Grapefruit 1

Dinar

Black bean salad:

Mix canned black beans 1/2 cup

1/2 cup mandarin orange sections

Chopped red bell peppers

Red onion

Scallions

Vinegar 1 culleradeta

Serve over salad greens.

Whole wheat pita 1 mini

Pear 1

sopar

Broiled or grilled flank steak 3 unces

1 baked sweet potato

1 tsp light margarine

Steamed zucchini 1 cup

Pineapple chunks in juice ½ cup

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