See Recipes and Menus for Weight Loss

On Saturday and Sundayrepeat your favourite meal of the week—breakfast Wednesday, lunch Friday, and so forth.

For the reason that proposal is to drop a few pounds with out consuming what you want, in a single meal per week you possibly can eat one thing off the menu (just one meal, not all day, OK?). The suggestion is to do that on Saturday or Sunday, when we now have extra social occasions. Simply do not overdo it. Eat to kill your needs, to not really feel sick.

That is the tenth week menu ready by nutritionist Samantha Rhein, nevertheless Reside effectively Getting into week 39. Check out the 190 printed menus — you can begin your eating regimen from any menu, and even mix meals from completely different weeks.

• The meals on the menu doesn’t have a set quantity and may be consumed freelyas a result of it’s a pure and nutritious product that ensures satiety.
• Assemble a balanced dish: divide it into 4 imaginary elements. In 2 halves of the plate, it’s essential to place greens and greens; in 1 a part of protein (meat, rooster, fish, eggs); and 1 half carbohydrates (rice, beans, puree, potatoes, cassava).
• Should you don’t love a sure meals, You possibly can devour others from the identical batch: swapping fish for rooster; broccoli for cauliflower or zucchini; strawberries for melons; potatoes for cassava, and so forth. or select one other meal of the week.
• The identical goes for recipes.. Should you do not wish to or cannot make it, devour the principle elements of the recipe in the way in which that fits you finest. Instance: as a substitute of constructing a complete rooster pie, put together a dish with shredded rooster, brown rice, and different beneficial elements for the dish.

Use sufficient vinegar, lemon, herbs, onions, garlic, pepper and salt to season greens (each uncooked and cooked), meat and fish.

In case you have questions concerning the menu, ship an e-mail to vivabemuol@uol.com.br: the UOL and nutritionist Samantha Rhein able to reply your questions. Has our menu helped you modify your consuming habits, enhance your relationship with meals, or drop a few pounds? Ship an e-mail with the outcomes.

Buyer UOL You possibly can obtain notifications about weekly menu publications and meals ideas instantly by e-mail, simply subscribe to our VivaBem publication.

recipe of the week

This recipe is on the menu for Mondays and Wednesdays, however you can even incorporate it into any dinner of the week.

Zucchini filled with rooster and pasta

straightforward problem

2 servings

half-hour

See full recipe

Weekly buying record

This record is predicated on the typical meals consumption of somebody who needs to drop a few pounds. Ideally, you must test all menus earlier than buying and make changes to your liking. Instance: we recommend you purchase 1 eggplant and 1 zucchini, however if you happen to don’t love eggplant, purchase 2 zucchini or one other vegetable of your alternative (chayote, peppers, chickpeas).

Keep away from wastage! If on the finish of the week you’ve gotten leftovers in your fridge, you possibly can repeat the included gadgets the next week or adapt subsequent week’s menu to incorporate these merchandise, so long as you make modifications throughout the identical batch (beef for rooster; zucchini for chayote). ; potato for cassava; watermelon for papaya and so forth.)

FRUIT
(You possibly can trade with fruit of your alternative)

• 2 containers of strawberries
• 3 bunches of grapes
• 1/4 melon
• 2 papayas
• 2 cups of fruit salad
• 4 arms
• 1 apple
• 1 banana
• 2 slices of watermelon

VEGETABLES, LEGUMES, TUBES ETC.
(You possibly can swap meals in your alternative of greens, so long as they’re from the identical group)

• 1 Italian zucchini
• 2 tomatoes
• 1 Deborah tomato
• 1 field of cherry tomatoes
• 1 bunch pure herbs (mint, basil, oregano)
• 1 medium ginger section
• 1 foot cress
• 1 head of flat lettuce
• 1 head of pink lettuce
• 6 turnips
• 200g peas
• 1 bunch of broccoli
• 2 onions
• 2 bits
• 3 potatoes
• 1 small bunch of rosemary
• 1 fennel bulb
• 1/2 bunch of celery
• 4 sorts of peppers
• 100g paris mushroom
• 200 g of inexperienced beans
• 1 ear of corn (or 1 can)

PROTEINS

• 6 eggs
• 1 rooster breast (for cooking and shredding)
• 1 piece pork filet mignon (for grilling)
• 1 small piece of tofu
• 2 salmon fillets

DAIRY PRODUCTS

• 1 liter of skimmed milk
• 1 piece (200 g) Minas cheese
• 1 small pot of buffalo mozzarella balls
• 1 small pot of buffalo mozzarella cottage cheese
• 1 cup unsweetened low-fat yogurt

GRAINS, FLOUR AND OTHERS
(Be sure to do not have already got this stuff in your pantry earlier than shopping for them)

• mass seasoning
• 1 small glass of soy sauce (shoyu)
• 1 entire wheat French bread
• 1 small pack of tapioca flour
• 1 pack of wheat bread
• 2 flatbreads
• 1 sheet of white bread
• 1 pack of seven grain bread or oats
• 30 g of chopped dates or apricots
• 1 small bottle of honey
• 1 slice of plain cake
• 1 handful of nuts of your alternative
• 1 small jar of olives
• 1 serving of lemon sorbet
• curry
• 1 small pack of jalo nuts

MEALS YOU HAVE Purchased AND WILL NEED
(Test if you happen to nonetheless have it within the kitchen)

• olive oil
• vegetable oil
• oregano
• sesame seeds
• linseed
• café
• Oats roll
• cinnamon
• wheat grain
• Integral rice
• pinto beans
• black beans

Notice: purchase sufficient of the elements you utilize as seasoning (shallots, garlic, salt, pepper, parsley and different spices).