This diet is only for women and is perfect for the weeks leading up to the holidays

Weight and Nutrition

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  • summer 2018
  • The diet plan that slims and tones

Weight and Nutrition

The diet plan that slims and tones

Weight and Nutrition

Weekly menu that slims and teaches you how to eat

Do you have a new bikini to debut, but before using it on the beach or in the pool, would you still like to lose two or three pounds? Bob Harper, the former North American personal trainer for the television show “The biggest loser”, explains what to eat!

This diet is only for women and is perfect for the weeks leading up to the holidays

In the months and / or weeks leading up to the holidays, many seek to lose some of the extra pounds they have. Is this also your case? For them, Bob Harper, the former North American personal trainer for the television show “The biggest loser”, developed a month-long eating plan. The book “Lose the right weight”, published by the publisher Arte Plural Edições em Portugal, includes a specific plan for men.

This diet, which we suggest below, is only for women and favors fruit, vegetables and lean proteins. “I miss eating a hamburger full of fat, as I used to,” admitted Bob Harper in an interview. In February 2017, a heart attack barely killed him. Since that time, he started to eat more vegetables, which he also included in this plan.

Monday

Breakfast:  2 glasses of water + 1 vegetable omelet (3 egg whites, 1 egg yolk) + 1 slice of whole wheat bread or 1 whole toast + 150 g of strawberries
Mid-morning:   2 glasses of water + 250 ml of yogurt lean Greek with lemon and cayenne pepper
Lunch:  2 glasses of water + chicken salad with vegetables and cheddar cheese
Snack:  2 glasses of water + 1 apple + 30 g of cheese
Dinner:  2 glasses of water + 175 g of fish in tomato puree (puree made with roasted tomatoes) + roasted cauliflower and green beans with lemon juice and olive oil

Tuesday

Breakfast:  2 glasses of water + 250 ml of low fat Greek yogurt with 75 g of wild berries + 1 slice of whole wheat bread or 1 whole toast
Mid-morning:  2 glasses of water + 150 g of blueberries or strawberries + 125 g of lean ricotta cheese
Lunch:  2 glasses of water + sautéed mushrooms and vegetables with chicken or shrimp + tomatoes and cucumbers in quarters with lemon juice
Snack:  2 glasses of water + cucumber slices + 2 tablespoons of hummus (without olive oil)
Dinner:  2 glasses of water + 4 turkey meatballs and sautéed spinach with chicken soup + mixed tomato and vegetable salad

Wednesday

Breakfast:  2 glasses of water + 40 g of oat flakes + 1 sliced ​​apple + 250 ml of thin Greek yogurt
Mid-morning:  2 glasses of water + 1 sliced ​​apple + 30 g of a hard cheese
Lunch:  2 glasses of water + 3 or 4 turkey meatballs (small) with tomato and rolled in lettuce + roasted vegetable salad
Snack:  2 glasses of water + wild berries + 125 ml of thin Greek yogurt
Dinner:  2 glasses of water + 125 to 175 g roasted chicken breast with pesto sauce + green beans with lemon juice and olive oil

 

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