Menu to lose weight, deflate and kill the sweet tooth

The 1500 calorie menu can help you lose up to 3 pounds in 15 days

Do you want to start the year with encouragement to change your lifestyle? We help you. The nutritionist Vanessa Leite, from Rio Grande do Sul, has created a menu that promises to give a big push for you to reach your goals. “He has little gluten and lactose, as well as precise proportions of carbohydrate, protein and fat,” says Vanessa.

If you want to lose weight fast, the menu is also a great option. With 1500 calories, you can eliminate up to 3 pounds in 15 days. To achieve this result, the idea is to ingest 33% of lean protein, 31% of healthy fat and only 36% of carbohydrate – always whole and, usually, in the first meals of the day.

Ideally, use a food scale. If not, follow the homemade measures, but do not eat anything more or less – ginger, cinnamon and pepper, for example, speed up your metabolism and should not fall out of your menu. The nutritionist also included foods with the power to reduce swelling and ease the sweet tooth. Anyway, everything for the diet to work!

Just a warning: do not extend the restriction on your own. After the 15 days, see a nutritionist. “It must change the proportions of carbohydrate, protein and fat to give a new stimulus to the body”, recommends Vanessa Leite. In addition, it prevents you from being lacking in nutrients (this is not true!).

Breakfast

Option 1

  • Sweet pancake
  • 1 cup (tea) of black coffee sprinkled with cinnamon

Option 2

  • 30 g (3 units) of brown rice cracker
  • Omelet: 130 g (2 units) of egg + 11 g of white (3 units), pepper and green leaves (spinach, mustard)
  • 1 cup of green tea with ginger

Option 3

  • 70 g (3 col./soup) of baked or baked sweet potatoes
  • 100 g (4 col./soup) of shredded chicken with curry
  • 1 glass (200 ml) of water with lemon

 

Morning snack

Option 1

  • 150 g (3 thin slices) of pineapple with ginger zest and powdered cinnamon

Option 2

  • 150 g (approximately 1/2 unit) of papaya with lemon squeezed on top

Option 3

  • 130 g (1 medium unit) of cooked apple with cinnamon

Lunch

Option 1

  • Green leafy salad
  • 100 g (4 col./soup) of vegetables (suggestion: asparagus with boiled carrots and pepper)
  • 4 g (1/2 col./soup) extra virgin olive oil
  • 100 g (4 col./soup) of baked or baked sweet potatoes
  • 100 g (1 medium fillet) of lean grilled meat – only 2 times a week; on other days, choose 200 g (2 small fillets) of fish or 150 g (large fillet) of grilled chicken or 220 g (1 cup / tea) of beans cooked with bay leaf

Option 2

  • Green leafy salad
  • 100 g (4 col./soup) of vegetables (suggestion: steamed broccoli with raw tomatoes)
  • 7 g (1/2 col./soup) unsalted laminated almonds
  • 100 g (4 col./soup) of black rice with leeks
  • 200 g (1 large fillet) of grilled tilapia with rosemary

Option 3

  • Green leafy salad
  • 100 g (4 col./soup) of vegetables (suggestion: steamed cauliflower with grated raw beets)
  • 4 g (1/2 col./soup) extra virgin olive oil
  • 100 g (4 col./soup) of cassava puree with mustard seed
  • 150 g (4 col./soup) of shredded chicken with curry

Afternoon snack 1

Option 1

  • 15 g (5 whole units) of nuts

Option 2

  • 20 g (5 units) of Brazil nuts

Option 3

  • 15 g (1 col./soup) of unsalted laminated almonds

Afternoon snack 2

Option 1

  • 50 g (2 col./soup) of baked or baked sweet potatoes
  • 75 g (3 col./soup) of shredded chicken with rosemary

Option 2

  • 90 g (1 unit) of mashed banana with cinnamon
  • 65 g (1 unit) of boiled egg with pepper
  • 200 ml (1 cup / tea) of yerba mate tea (optional)

Option 3

  • 150 g (5 col./soup) of red fruits
  • 180 g (1 cup) of light yogurt with cinnamon and anise

Dinner

Option 1

  • Green leafy salad
  • 100 g (4 col./soup) of vegetables (suggestion: zucchini with pepper and mustard seed)
  • 2 g (1 thread) of extra virgin olive oil
  • 200 g (2 small fillets) of roasted tilapia with tomato and basil

Option 2

  • Green leafy salad
  • 100 g (4 col./soup) of vegetables (suggestion: steamed pumpkin with parsley)
  • 2 g (1 thread) of extra virgin olive oil
  • 250 ml (8 units) of clear liquid cooked with tomato and spinach

Option 3

  • Green leafy salad
  • 100 g (4 col./soup) of vegetables (suggestion: grilled eggplant and zucchini with pepper)
  • 100 g (1 medium fillet) of fresh tuna, sealed with black pepper, thyme and 5 g (1/2 col./soup) of sesame

Supper

Option 1

  • 150 ml (4 units) of clear liquid

Option 2

  • 65 g (1 egg) of boiled egg

Option 3

  • 25 g (1 scoop) of whey protein shaken with water

 

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