Diet Weight Loss: Weekly program full :

For some people, the most difficult stage in the process of selecting a diet to lose weight is to determine the quality and quantity of food. Following "seven days" plan offers menus help you to choose meals daily your own food, including recipes for lunches and dinners healthy and specific calorie breakfast.

A common problem faced by followers of the diet, an estimate of the share of food sizes correctly. In order to make sure you do not eat a large amount of food, see the "Quick Tips to control a share of food." And it must pay attention to that restaurant meals can, easily, that hinder your diet, so Consider the "restaurant meals: followers of diet failure."

Note that menus are proposed here to provide you with 1,500 calories every day: You may need to be adjusted to suit your goal calories (see "treat weight gain with the help of calories Account").

Diet Weight Loss: Weekly program full :  Sunday

Day 1: Sunday

User diet for Weight Loss

Breakfast

1 cup of Greek yogurt skimmed

3/4 cup of berries

2 tablespoons of pecans

Lunch

A large salad with 2 cups of mixed vegetables, 0.3 ounces of canned salmon or fresh, sliced ​​tomatoes and cucumbers, 2 tablespoons of olive oil, and a tablespoon of red vinegar.

1 small whole wheat pie

Snack

1 tablespoon walnut oil

1 medium apple

Supper

Vegetable tomato soup (see recipe below)

1 roll of whole wheat dinner

1 cup skim milk

Snack

¾ ounce of almonds, toasted

 Calories 1,509

 Carbohydrates 184 g

 Proteins  81 g

 Fat 56 g

 Saturated  7 g


 Semi-saturated  0

 Cholesterol  57 mg

 Sodium  1504 mg

 Fiber  36 g


Recipe food: vegetable tomato soup

Food rations:

Share food size: about 2 cups

Ingredients:

8 ounces of cut onions

½1 tablespoon of margarine

7 cups of vegetables a little sodium

2 tablespoons of chopped garlic

½ teaspoon cumin

¼ teaspoon coriander

¼ teaspoon cinnamon

¼ teaspoon red pepper

¼ teaspoon salt

1 pound (equivalent to 0.45 kg) of pumpkin cubes

2 pounds (equivalent to 0.90 kilo) chopped tomatoes or 2 (½ 15 ounces) chopped tomatoes tray

8 ounces of grated carrots

1 pound spinach, grated or clip

1 (½ 15 ounce) cans of laundered white beans

1 (½ 15 oz) can of black beans washed

¼ cup of fresh lemon juice

Preparation:

The frying onions in margarine until tender, and the vegetables are added, garlic, spices, squash and tomatoes. It is covered with cooked on a low fire of 6-8 minutes. Add the carrots and spinach. And it is cooked 5 minutes over low heat. Add the beans, and are cooking for two minutes on low heat. Then add the lemon juice, served in the case.

Nutritional values ​​of this diet for Weight Loss: Calories: 309, Fat: 6.3 grams, saturated fat: 1 gram, trans fat: 0.3 grams, carbohydrates: 50 grams, fiber: 13.8 grams, protein: 13 0.3 g, Cholesterol: 0, Sodium: 304 mg.