How To Lose 10 Kilos In 8 Weeks, With Weekly Menus

How To Lose 10 Kilos In 8 Weeks, With Weekly Menus

Like losing 10 kilos in 8 weeks, I know that what it costs is to decide and once you are there the good thing is to be able to stay. I hope my instructions encourage you and you suffer less than you imagine.

The first thing we must be clear about is our state of health, so I always advise carrying out a prior analysis and informing the doctor of our intentions. Although what I am going to recommend is not bad, since what I am going to explain is a change in habits, it is not good to make changes in your life if you have health problems. My advice is always the same, you should go to your doctor and explain this diet to see what he thinks.

Let’s suppose that the only problem you have is being overweight, in that case my advice, healthy and varied food and daily exercise will come in handy. Only with these premises we can start.

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The first rule is the obligation to eat 5 times a day:

Breakfast (when we get out of bed)
Lunch (mid-morning)
Lunch (the noon intake)
Snack (a mid-afternoon snack)
Dinner (at night before going to sleep)

I make this qualification because I know that you read me from many parts of the world and I hope that this way you have no doubt about what I am going to write next.

The second rule is the obligation to exercise every day, either an hour walking at a good pace, or half an hour on a bicycle including static, or half an hour of swimming … Always bearing in mind that maybe at the beginning our condition physics does not allow us to perform this exercise. In that case, you should start doing what you can and increase little by little.

The third rule is that throughout the day the fat intake (for example olive oil) should not exceed 50 grams. The amount of bread to consume will be a maximum of 80 grams per day divided into 3 or 4 times (never take sliced ​​bread, only bakery bread) In the event that the bread is in the form of dry toast, we must reduce the amount to 40 grams daily.

We must change sugar for Stevia-type sweeteners …

All the quantities that I am going to recommend must be weighed raw and free of fat, bones, skin or thorns, there will only be some exceptions but I will indicate that when it is the case.

MENUS FOR THE FIRST WEEK:

MENUS FOR MONDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 40 gr of marmalade without sugar or 1 kiwi
Lunch: 200 gr of fruit from group 3
Lunch: 60 gr of rice with 100 gr of mussels already cleaned AND WITHOUT SHELL. Salad with 200 gr of vegetables from group 1 and 20 gr of bread.
Snack: 1 skimmed natural yogurt sweetened with two cookies of the Maria type.
Dinner: 150 grams of grilled breast (chicken or turkey), 200 grams of vegetables from group 1 cooked or in salad, 20 grams of bread and 100 grams of fruit from group 3.

MENUS FOR TUESDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 40 gr of marmalade without sugar or 1 kiwi
Lunch: 20 gr of bread and 50 gr of York ham
Food: 200 gr of group 1 vegetables with 100 gr of cooked potato, 1 grilled 150 gr beef fillet, 200 gr of fruit from group 3 and 20 gr of bread.
Snack: 1 skimmed natural yogurt sweetened with two cookies of the Maria type.
Dinner: 200 gr of grilled or grilled fish from group 7, 200 gr of vegetables from group 1 cooked or in salad and 20 gr of bread.

MENUS FOR WEDNESDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 40 gr of marmalade without sugar or 1 kiwi
Lunch: 20 gr of bread and 5o gr of canned natural tuna.
Food: 80 gr of legume with 100 gr of group 1 vegetables, 1 egg French omelette, 200 gr of group 3 fruit and 20 gr of bread.
Snack: 1 skimmed natural yogurt sweetened with two cookies of the Maria type.
Dinner: Complete salad with 200 grams of vegetables from group 1 with 100 grams of vegetables from group 2, 1 boiled egg, 100 grams of canned natural tuna and 20 grams of bread.

MENUS FOR THURSDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 40 gr of marmalade without sugar or 1 kiwi
Lunch: 20 gr of bread and 5o gr of Serrano ham without bacon.
Food: 200 grams of vegetables from group 1 with 100 grams of cooked potatoes, 150 grams of grilled breast (chicken or turkey breast), 200 grams of fruit from group 3 and 20 grams of bread.
Snack: 1 skimmed natural yogurt sweetened with two cookies of the Maria type.
Dinner: 200 g of roasted red peppers scrambled with 1 egg, 200 g of fruit from group 3 and 20 g of bread.

MENUS FOR FRIDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 40 gr of unsweetened jam or 1 kiwi
Lunch: 200 gr of group 3 fruit
Lunch: 80 gr of pasta with 100 gr of peeled prawns (shrimp in America ), salad with 200 gr of vegetables from group 1, 200 gr of fruit from group 3 and 20 gr of bread.
Snack: 1 natural skimmed and sweetened yogurt with two biscuits of the typomaría.
Dinner: Salad with 200 gr of vegetables from group 1, 200 gr of grilled or grilled fish from group 7, 100 gr of fruit from group 3 and 20 gr of bread.

MENUS FOR SATURDAY:

Breakfast: 200 grams of milk with or without coffee, 2 slices of toast and 40 grams of marmalade without sugar or 1 kiwi.
Lunch: 20 grams of bread and 5 grams of cold turkey meat.
Food: 200 grams of vegetables from group 1 with 100 grams of cooked potatoes, 200 grams of roasted chicken without skin, 200 grams of fruit from group 3 and 20 grams of bread.
Snack: 1 skimmed natural yogurt sweetened with two cookies of the Maria type.
Dinner: Cream of mushrooms with zucchini, 200 grams of grilled or grilled fish from group 7, 200 grams of fruit from group 3 and 20 grams of bread.

MENUS FOR SUNDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 40 gr of marmalade without sugar or 1 kiwi
Lunch: 200 gr of fruit from group 3.
Lunch: 80 gr of legumes with 100 gr of vegetables from group 1 , 200 gr of garlic mushroom, 200 gr of fruit from group 3 and 20 gr of bread.
Snack: 1 skimmed natural yogurt sweetened with two cookies of the Maria type.
Dinner: 200 gr of roasted red peppers with 1 beef fillet of 150 gr, 200 gr of fruit from group 3 and 20 gr of bread.

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MENUS FOR THE SECOND WEEK:

In this second week we are going to tighten a little and reduce the calories to be consumed, I hope we can hold out without problem.

Throughout the day you can eat 60 gr. of bread

Do not forget to drink at least two liters of water daily.

MENUS FOR MONDAY:

Breakfast: 200 grams of milk with or without coffee, 4 sugar-free cookies and 1 kiwi
Lunch: 1 orange or 1 pear maximum 200 grams
Food: 60 grams of rice with vegetables and 100 grams of chicken. 1 skimmed yogurt
Snack: A pear or similar fruit
Dinner: 200 grams of cuttlefish or squid, 200 grams of group 1 vegetables, cooked or in salad and 1 skimmed yogurt.

MENUS FOR TUESDAY:

Breakfast: 200 gr of milk with or without coffee, 4 sugar-free cookies and 1 kiwi
Lunch: 1 orange or 1 pear maximum 200 grams.
Food: 200 gr of vegetables from group 1 with 100 gr of cooked potato and 1 grilled 150 gr fillet of veal.
Snack: 1 orange or 1 pear maximum 200 grams.
Dinner: 200 gr of grilled or grilled fish from group 7 and roasted red peppers.

MENUS FOR WEDNESDAY:

Breakfast: 200 grams of milk with or without coffee, 4 sugar-free cookies and 1 kiwi
Lunch: 1 orange or 1 pear maximum 200 grams
Food: 80 grams of legumes and 200 grams of group 1 vegetables in salad.
Snack: 1 orange or 1 pear maximum 200 grams.
Dinner: Complete salad with 200 grams of vegetables from group 1 with 100 grams of vegetables from group 2, 1 boiled egg, 100 grams of canned natural tuna.

MENUS FOR THURSDAY:

Breakfast: 200 gr of milk with or without coffee, 4 sugar-free cookies and 1 kiwi
Lunch: 1 orange or 1 pear maximum 200 grams
Food: 200 gr. of artichokes sautéed with a slice of serrano ham without bacon, 150 gr of grilled breast (chicken or turkey breast) and a skimmed yogurt.
Snack: 1 orange or 1 pear maximum 200 grams.
Dinner: Tomato salad, 200 gr. of sole and a skimmed yogurt.

MENUS FOR FRIDAY:

Breakfast: 200 gr of milk with or without coffee, 4 sugar-free cookies and 1 kiwi
Lunch: 100 gr. pineapple natural or in its juice.
Lunch: 80 gr of pasta with 100 gr of peeled prawns (shrimp in America), salad with 200 gr of vegetables from group 1, 200 gr of fruit from group 3 and 20 gr of bread.
Snack: 100 gr. pineapple natural or in its juice.
Dinner: Salad with 200 gr of vegetables from group 1, two-egg omelette with mushrooms and 1 skimmed yogurt.

MENUS FOR SATURDAY:

Breakfast: 200 grams of milk with or without coffee, 4 sugar-free cookies and 1 kiwi
Lunch: 1 orange or 1 pear maximum 200 grams
Food: 200 grams of group 1 vegetables with 100 grams of cooked potato, 200 grams of roast chicken and without skin and 1 skimmed yogurt.
Snack: 1 orange or 1 pear maximum 200 grams.
Dinner: Cream of mushroom soup with zucchini, 200 gr of grilled or grilled fish from group 7 and a skimmed yogurt.

MENUS FOR SUNDAY:

Breakfast: 200 grams of milk with or without coffee, 4 sugar-free cookies and 1 kiwi
Lunch: 1 orange or 1 pear maximum 200 grams
Food: 80 grams of legume, a salad with 200 grams. of vegetables and a skimmed yogurt.
Snack: 1 orange or 1 pear maximum 200 grams.
Dinner: 200 grams of roasted red peppers with 150 grams of fish and a skimmed yogurt.

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MENUS FOR THE THIRD WEEK:

In this third week we are going to relax our diet a bit and eat a little more to satisfy our anxiety. Maybe we lose a little less weight but that does not matter, we do a little more exercise and it is solved.

MENUS FOR MONDAY:

Breakfast: 200 gr of milk with or without coffee, 2 cookies and 1 kiwi

Lunch: 20 grams of bread and 50 grams of cold cuts like turkey breast, or 50 grams. canned natural tuna

Food: 60 grams of rice with 100 grams of chicken meat. Salad with 200 gr of vegetables from group 1.

Snack: 1 natural yogurt skimmed and sweetened with 1 piece of fruit of 200 gr. maximum.

Dinner: 200 g of fish from group 6, 200 g of vegetables from group 1 cooked or in salad and 150 g of fruit from group 3.

MENUS FOR TUESDAY:

Breakfast: 200 gr of milk with or without coffee, 2 cookies and 1 kiwi

Lunch: 20 grams of bread and 50 grams of cold cuts like turkey breast, or 50 grams. canned natural tuna

Food: 200 gr of vegetables from group 1 with 100 gr of cooked potato, 1 grilled 150 gr beef fillet, 200 gr of fruit from group 3.

Snack: 1 natural yogurt skimmed and sweetened with 1 piece of fruit of 200 gr. maximum.

Dinner: 150 gr of fish from group 7 grilled or grilled, 200 gr of vegetables from group 1 cooked or in salad.

MENUS FOR WEDNESDAY:

Breakfast: 200 gr of milk with or without coffee, 2 cookies and 1 kiwi

Lunch: 20 grams of bread and 50 grams of cold cuts like turkey breast, or 50 grams. canned natural tuna

Food: 80 gr of legumes with 100 gr of vegetables from group 1, 200 gr of fruit from group 3 and 20 gr of bread.

Snack: 1 natural yogurt skimmed and sweetened with 1 piece of fruit of 200 gr. maximum.

Dinner: Complete salad with 200 grams of vegetables from group 1 with 100 grams of vegetables from group 2, 1 boiled egg, 100 grams of canned natural tuna and 20 grams of bread.

MENUS FOR THURSDAY:

Breakfast: 200 gr of milk with or without coffee, 2 cookies and 1 kiwi

Lunch: 20 grams of bread and 50 grams of cold cuts like turkey breast, or 50 grams. canned natural tuna

Food: 200 gr of vegetables from group 1 with 100 gr of cooked potato, 150 gr of grilled breast (chicken or turkey breast) 200 gr of fruit from group 3.

Snack: 1 natural yogurt skimmed and sweetened with 1 piece of fruit of 200 gr. maximum.

Dinner: 200 gr of roasted red peppers scrambled with 1 egg and 200 gr of fruit from group 3.

MENUS FOR FRIDAY:

Breakfast: 200 gr of milk with or without coffee, 2 cookies and 1 kiwi

Lunch: 20 grams of bread and 50 grams of cold cuts like turkey breast, or 50 grams. canned natural tuna

Lunch: 80 gr of pasta with 100 gr of peeled prawns (shrimp in America), salad with 200 gr of vegetables from group 1 and 200 gr of fruit from group 3.

Snack: 1 natural yogurt skimmed and sweetened with 1 piece of fruit of 200 gr. maximum.

Dinner: Salad with 200 gr of vegetables from group 1, 150 gr of grilled or grilled fish from group 7, 100 gr of fruit from group 3.

MENUS FOR SATURDAY:

Breakfast: 200 gr of milk with or without coffee, 2 cookies and 1 kiwi

Lunch: 20 grams of bread and 50 grams of cold cuts like turkey breast, or 50 grams. canned natural tuna

Food: 200 gr of vegetables from group 1 with 100 gr of cooked potato, 200 gr of roasted chicken without skin and 200 gr of fruit from group 3.

Snack: 1 natural yogurt skimmed and sweetened with 1 piece of fruit of 200 gr. maximum.

Dinner: Cream of mushrooms with zucchini, 150 g of grilled or grilled fish from group 7 and 200 g of fruit from group 3.

MENUS FOR SUNDAY:

Breakfast: 200 gr of milk with or without coffee, 2 cookies and 1 kiwi

Lunch: 20 grams of bread and 50 grams of cold cuts like turkey breast, or 50 grams. canned natural tuna

Food: 80 gr of legume with 100 gr of vegetables from group 1, 200 gr of garlic mushroom and 200 gr of fruit from group 3.

Snack: 1 natural yogurt skimmed and sweetened with 1 piece of fruit of 200 gr. maximum.

Dinner: 200 gr of roasted red peppers with 1 beef fillet of 150 gr, 200 gr of fruit from group 3.

All this accompanied by 2 liters of water a day and 1 hour of exercise if it is a walk or half an hour if it is swimming or cycling.

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MENUS FOR THE FOURTH WEEK:

In this fourth week we are going to do a diet of 1,300 calories, we will try to eat a little less to try to get used to eating less food. We will go lower and possibly the border to achieve our objectives.

MENUS FOR MONDAY:

Breakfast: 200 gr of milk with or without coffee and 3 wholemeal cookies

Lunch: 200 gr. Pineapple

Food: 300 gr. of vegetables and 150 gr. grilled breast with 2 biscuits and 1 skimmed yogurt

Snack: 1 pear

Dinner: 200 gr of fish from group 6, 200 gr of vegetables from group 1 cooked or in salad and 1 skimmed yogurt

MENUS FOR TUESDAY:

Breakfast: 200 gr of milk with or without coffee and 3 wholemeal cookies

Lunch: 1 apple

Food: 200 gr of vegetables from group 1 with 100 gr of cooked potato, 1 beef fillet of 150 gr. 2 biscuits and 1 skimmed yogurt

Snack: 200 gr. of fruit

Dinner: 150 gr of grilled or grilled fish from group 7, 200 gr of vegetables from group 1 cooked or in salad, two biscuits and a skimmed yogurt

MENUS FOR WEDNESDAY:

Breakfast: 200 gr of milk with or without coffee and 3 wholemeal cookies

Lunch: 1 apple

Food: 80 gr of legume with 100 gr of group 1 vegetables, two biscuits and 1 skimmed yogurt.

Snack: 200 gr. Pineapple

Dinner: Complete salad with 200 grams of vegetables from group 1 with 100 grams of vegetables from group 2, 1 boiled egg, 100 grams of canned natural tuna and a skimmed yogurt.

MENUS FOR THURSDAY:

Breakfast: 200 gr of milk with or without coffee and 3 wholemeal cookies

Lunch: 1 kiwi

Food: 200 gr of vegetables from group 1 with 100 gr of cooked potato, 150 gr of grilled breast, two breadcrumbs and 1 skimmed yogurt

Snack: 1 orange

Dinner: 200 gr of roasted red peppers scrambled with 1 boiled egg, two breadcrumbs and 1 skimmed yogurt.

MENUS FOR FRIDAY:

Breakfast: 200 gr of milk with or without coffee and 3 wholemeal cookies

Lunch: 1 apple

Lunch: 80 gr of pasta with 100 gr of peeled prawns (shrimp in America), salad with 200 gr of group 1 vegetables, two biscuits and 1 skimmed yogurt

Snack: 1 pear

Dinner: Salad with 200 gr of vegetables from group 1, 150 gr of grilled or grilled fish from group 7, two breadcrumbs and 1 skimmed yogurt

MENUS FOR SATURDAY:

Breakfast: 200 gr of milk with or without coffee and 3 wholemeal cookies

Lunch: 1 orange

Lunch: 200 g of group 1 vegetables with 100 g of cooked potato, 200 g of roasted skinless chicken, two breadcrumbs and 1 skimmed yogurt

Snack: 200 gr. Pineapple

Dinner: Cream of mushroom soup with zucchini, 150 gr of grilled or grilled group 7 fish, two breadcrumbs and 1 skimmed yogurt

MENUS FOR SUNDAY:

Breakfast: 200 gr of milk with or without coffee and 3 wholemeal cookies

Lunch: 1 pear

Food: 80 gr of rice with 100 gr of vegetables, 150 gr. of mushrooms and 150 gr. chicken meat without skin or fat, two breadcrumbs and 1 natural yogurt.

Snack: 1 apple

Dinner: 200 gr of roasted red peppers with 150 gr. grilled or roasted fish, two breadcrumbs and 1 skimmed yogurt.

All this accompanied by 2 liters of water a day and 1 hour of exercise if it is a walk or half an hour if it is swimming or cycling.

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MENUS FOR THE FIFTH WEEK:

MENUS FOR MONDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 40 gr of marmalade without sugar or 1 kiwi
Lunch: 200 gr of group 3 fruit
Lunch: 60 gr of rice with 100 gr of chicken without skin or fat . Salad with 200 gr of group 1 vegetables.
Snack: 1 skimmed natural yogurt and 200 gr. of fruit from group 3.
Dinner: 150 gr of grilled breast (chicken or turkey), 200 gr of vegetables from group 1 cooked or in salad, 20 gr of bread.

MENUS FOR TUESDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 40 gr of marmalade without sugar or 1 kiwi
Lunch: 20 gr of bread and 50 gr of York ham
Food: 200 gr of group 1 vegetables with 100 gr of cooked potato, 1 grilled 150 gr beef fillet, 200 gr of fruit from group 3 and 20 gr of bread.
Snack: 1 natural skimmed yogurt and 200 gr. of fruit from group 3
Dinner: 200 gr of grilled or grilled fish from group 7, 200 gr of vegetables from group 1 cooked or in salad and 20 gr of bread.

MENUS FOR WEDNESDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 40 gr of marmalade without sugar or 1 kiwi
Lunch: 20 gr of bread and 5o gr of canned natural tuna.
Food: 80 gr of legume with 100 gr of group 1 vegetables, 1 egg French omelette, 200 gr of group 3 fruit and 20 gr of bread.
Snack: 1 natural skimmed yogurt and 200 gr. of fruit from group 3.

Dinner: Complete salad with 200 grams of vegetables from group 1 with 100 grams of vegetables from group 2, 1 boiled egg, 100 grams of canned natural tuna and 20 grams of bread.

MENUS FOR THURSDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 40 gr of marmalade without sugar or 1 kiwi
Lunch: 200 gr. of fruit from group 3.

Food: 200 grams of vegetables from group 1 with 100 grams of cooked potatoes, 150 grams of grilled breast (chicken or turkey breast), 200 grams of fruit from group 3 and 20 grams of bread.
Snack: 1 natural skimmed yogurt and 200 gr. of fruit from group 3.
Dinner: 200 gr of roasted red peppers scrambled with 1 egg, 200 gr of fruit from group 3 and 20 gr of bread.

MENUS FOR FRIDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 40 gr of unsweetened jam or 1 kiwi
Lunch: 200 gr of group 3 fruit.
Lunch: 80 gr of pasta with 100 gr of peeled prawns (shrimp in America), salad with 200 grams of vegetables from group 1, 200 grams of fruit from group 3 and 20 grams of bread.
Snack: 1 natural skimmed yogurt and 200 gr. of fruit from group 3.

Dinner: Salad with 200 gr of vegetables from group 1, 200 gr of grilled or grilled fish from group 7 and 20 gr of bread.

MENUS FOR SATURDAY:

Breakfast: 200 grams of milk with or without coffee, 2 slices of toast and 40 grams of marmalade without sugar or 1 kiwi.
Lunch: 20 grams of bread and 5 grams of cold turkey meat.
Food: 200 grams of vegetables from group 1 with 100 grams of cooked potatoes, 200 grams of roasted chicken without skin, 200 grams of fruit from group 3 and 20 grams of bread.
Snack: 1 natural skimmed yogurt and 200 gr. of fruit from group 3.

Dinner: Cream of mushrooms with zucchini, 200 gr of grilled or grilled fish from group 7 and 20 gr of bread.

MENUS FOR SUNDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 40 gr of marmalade without sugar or 1 kiwi
Lunch: 200 gr of fruit from group 3.
Lunch: 80 gr of legumes with 100 gr of vegetables from group 1 , 200 gr of garlic mushroom, 200 gr of fruit from group 3 and 20 gr of bread.
Snack: 1 natural skimmed yogurt and 200 gr. of fruit from group 3.
Dinner: 200 gr of roasted red peppers with 1 beef fillet of 150 gr and 20 gr of bread.

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MENUS FOR THE SIXTH WEEK:

MENUS FOR MONDAY:

Breakfast: 200 gr of milk with or without coffee, 4 wholemeal biscuits and 1 kiwi
Lunch: 20 gr of bread and 50 gr of York ham
Lunch: 60 gr of rice with 100 gr of chicken without skin or fat. Roasted red pepper salad
Snack: 150 gr. pineapple natural or in its juice.
Dinner: 200 gr of grilled or grilled fish from group 6, 200 gr of vegetables from group 1 cooked or in salad, 20 gr of bread.

MENUS FOR TUESDAY:

Breakfast: 200 gr of milk with or without coffee, 4 wholemeal biscuits and 1 kiwi
Lunch: 20 gr of bread and 2 canned sardines
Lunch: 200 gr of group 1 vegetables with 100 gr of cooked potato, 1 beef fillet of 150 gr grilled and 20 gr of bread.
Snack: 150 gr. pineapple natural or in its juice.
Dinner: 200 gr of grilled or grilled fish from group 6, 200 gr of vegetables from group 1 cooked or in salad and 20 gr of bread.

MENUS FOR WEDNESDAY:

Breakfast: 200 gr of milk with or without coffee, 4 wholemeal cookies and 1 kiwi
Lunch: 20 gr of bread and 5o gr of canned natural tuna.
Food: 80 gr of legume with 100 gr of group 1 vegetables, 250 gr. of garlic mushrooms and 20 gr of bread.
Snack: 150 gr. pineapple natural or in its juice.

Dinner: Complete salad with 200 grams of vegetables from group 1 with 100 grams of vegetables from group 2, 1 boiled egg, 100 grams of canned natural tuna and 20 grams of bread.

MENUS FOR THURSDAY:

Breakfast: 200 gr of milk with or without coffee, 4 wholemeal biscuits and 1 kiwi
Lunch: 20 gr of bread and 50 gr of canned natural mussels

Food: 80 gr. of pasta with 150 gr. of mussels (heavy and cooked and without shell), 150 gr of grilled breast (chicken or turkey breast) and 20 gr of bread.
Snack: 150 gr. pineapple natural or in its juice.
Dinner: 200 gr of roasted red peppers scrambled with 1 egg, 200 gr of natural pineapple or in its juice and 20 gr of bread.

MENUS FOR FRIDAY:

Breakfast: 200 gr of milk with or without coffee, 4 wholemeal biscuits and 1 kiwi
Lunch: 20 gr of bread and serrano ham without bacon
Lunch: 80 gr of chickpeas with 100 gr of peeled prawns (shrimp in America), salad with 200 gr of vegetables from group 1, and 20 g of bread.
Snack: 150 gr. pineapple natural or in its juice.

Dinner: Salad with 200 gr of vegetables from group 1, 200 gr of grilled or grilled fish from group 6 and 20 gr of bread.

MENUS FOR SATURDAY:

Breakfast: 200 grams of milk with or without coffee, 4 wholemeal cookies and 1 kiwi.
Lunch: 20 grams of bread and 5 grams of cold turkey meat.
Food: 200 grams of vegetables from group 1 with 100 grams of cooked potatoes, 200 grams of roasted chicken without skin, 200 grams of fruit from group 3 and 20 grams of bread.
Snack: 150 gr. pineapple natural or in its juice.

Dinner: 200 gr of grilled or grilled group 7 fish, 250 gr. of mushrooms or mushrooms with garlic and 20 gr of bread.

MENUS FOR SUNDAY:

Breakfast: 200 gr of milk with or without coffee, 4 wholemeal biscuits and 1 kiwi
Lunch: 20 gr of bread and turkey mortadella
Lunch: Free meal but without going over …
Snack: 150 gr. pineapple natural or in its juice.
Dinner: 200 grams of roasted red peppers and 200 grams of grilled or roasted fish from group 6 with 20 grams of bread.

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MENUS FOR THE SEVENTH WEEK:

MENUS FOR MONDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 1 kiwi
Lunch: 200 gr of fruit from group 3
Lunch: 60 gr of rice with 100 gr of mussels already cleaned AND WITHOUT SHELL. Salad with 200 gr of vegetables from group 1 and 20 gr of bread.
Snack: 1 skimmed natural yogurt sweetened with two cookies of the Maria type.
Dinner: 150 grams of grilled breast (chicken or turkey), 200 grams of vegetables from group 1 cooked or in salad, 20 grams of bread and 100 grams of fruit from group 3.

MENUS FOR TUESDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 1 kiwi
Lunch: 20 gr of bread and 50 gr of York ham
Lunch: 200 gr of group 1 vegetables with 100 gr of cooked potato, 1 fillet of 150 gr grilled beef, 200 gr of fruit from group 3 and 20 gr of bread.
Snack: 1 skimmed natural yogurt sweetened with two cookies of the Maria type.
Dinner: 200 gr of grilled or grilled fish from group 7, 200 gr of vegetables from group 1 cooked or in salad and 20 gr of bread.

MENUS FOR WEDNESDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 1 kiwi.
Lunch: 20 gr of bread and 5o gr of canned natural tuna.
Food: 80 gr of legume with 100 gr of group 1 vegetables, 1 egg French omelette, 200 gr of group 3 fruit and 20 gr of bread.
Snack: 1 skimmed natural yogurt sweetened with two cookies of the Maria type.
Dinner: Complete salad with 200 grams of vegetables from group 1 with 100 grams of vegetables from group 2, 1 boiled egg, 100 grams of canned natural tuna and 20 grams of bread.

MENUS FOR THURSDAY:

Breakfast: 200 grams of milk with or without coffee, 2 slices of toast and 1 kiwi.
Lunch: 20 grams of bread and 5o grams of Serrano ham without bacon.
Food: 200 grams of vegetables from group 1 with 100 grams of cooked potatoes, 150 grams of grilled breast (chicken or turkey breast), 200 grams of fruit from group 3 and 20 grams of bread.
Snack: 1 skimmed natural yogurt sweetened with two cookies of the Maria type.
Dinner: 200 g of roasted red peppers scrambled with 1 egg, 200 g of fruit from group 3 and 20 g of bread.

MENUS FOR FRIDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 1 kiwi
Lunch: 200 gr of fruit from group 3
Food: 80 gr of pasta with 100 gr of peeled prawns (shrimp in America), salad with 200 gr of vegetables from group 1, 200 gr of fruit from group 3 and 20 gr of bread.
Snack: 1 natural skimmed and sweetened yogurt with two biscuits of the typomaría.
Dinner: Salad with 200 gr of vegetables from group 1, 200 gr of grilled or grilled fish from group 7, 100 gr of fruit from group 3 and 20 gr of bread.

MENUS FOR SATURDAY:

Breakfast: 200 grams of milk with or without coffee, 2 slices of toast and 1 kiwi.
Lunch: 20 grams of bread and 5 grams of cold turkey.
Food: 200 grams of vegetables from group 1 with 100 grams of cooked potatoes, 200 grams of roasted chicken without skin, 200 grams of fruit from group 3 and 20 grams of bread.
Snack: 1 skimmed natural yogurt sweetened with two cookies of the Maria type.
Dinner: Cream of mushrooms with zucchini, 200 grams of grilled or grilled fish from group 7, 200 grams of fruit from group 3 and 20 grams of bread.

MENUS FOR SUNDAY:

Breakfast: 200 gr of milk with or without coffee, 2 slices of toast and 1 kiwi
Lunch: 200 gr of fruit from group 3.
Lunch: 80 gr of legume with 100 gr of vegetables from group 1, 200 gr of garlic mushroom , 200 grams of fruit from group 3 and 20 grams of bread.
Snack: 1 skimmed natural yogurt sweetened with two cookies of the Maria type.
Dinner: 200 gr of roasted red peppers with 1 beef fillet of 150 gr, 200 gr of fruit from group 3 and 20 gr of bread.

MENUS FOR THE EIGHTH WEEK:

MENUS FOR MONDAY:

Breakfast: 200 gr of milk with or without coffee, 2 cookies and 1 kiwi

Lunch: 20 grams of bread and 50 grams of cold cuts like turkey breast, or 50 grams. canned natural tuna

Food: 60 grams of rice with 100 grams of chicken meat. Salad with 200 gr of vegetables from group 1.

Snack: 1 natural yogurt skimmed and sweetened with 1 piece of fruit of 200 gr. maximum.

Dinner: 200 g of fish from group 6, 200 g of vegetables from group 1 cooked or in salad and 150 g of fruit from group 3.

MENUS FOR TUESDAY:

Breakfast: 200 gr of milk with or without coffee, 2 cookies and 1 kiwi

Lunch: 20 grams of bread and 50 grams of cold cuts like turkey breast, or 50 grams. canned natural tuna

Food: 200 gr of vegetables from group 1 with 100 gr of cooked potato, 1 grilled 150 gr beef fillet, 200 gr of fruit from group 3.

Snack: 1 natural yogurt skimmed and sweetened with 1 piece of fruit of 200 gr. maximum.

Dinner: 150 gr of fish from group 7 grilled or grilled, 200 gr of vegetables from group 1 cooked or in salad.

MENUS FOR WEDNESDAY:

Breakfast: 200 gr of milk with or without coffee, 2 cookies and 1 kiwi

Lunch: 20 grams of bread and 50 grams of cold cuts like turkey breast, or 50 grams. canned natural tuna

Food: 80 gr of legumes with 100 gr of vegetables from group 1, 200 gr of fruit from group 3 and 20 gr of bread.

Snack: 1 natural yogurt skimmed and sweetened with 1 piece of fruit of 200 gr. maximum.

Dinner: Complete salad with 200 grams of vegetables from group 1 with 100 grams of vegetables from group 2, 1 boiled egg, 100 grams of canned natural tuna and 20 grams of bread.

MENUS FOR THURSDAY:

Breakfast: 200 gr of milk with or without coffee, 2 cookies and 1 kiwi

Lunch: 20 grams of bread and 50 grams of cold cuts like turkey breast, or 50 grams. canned natural tuna

Food: 200 gr of vegetables from group 1 with 100 gr of cooked potato, 150 gr of grilled breast (chicken or turkey breast) 200 gr of fruit from group 3.

Snack: 1 natural yogurt skimmed and sweetened with 1 piece of fruit of 200 gr. maximum.

Dinner: 200 gr of roasted red peppers scrambled with 1 egg and 200 gr of fruit from group 3.

MENUS FOR FRIDAY:

Breakfast: 200 gr of milk with or without coffee, 2 cookies and 1 kiwi

Lunch: 20 grams of bread and 50 grams of cold cuts like turkey breast, or 50 grams. canned natural tuna

Lunch: 80 gr of pasta with 100 gr of peeled prawns (shrimp in America), salad with 200 gr of vegetables from group 1 and 200 gr of fruit from group 3.

Snack: 1 natural yogurt skimmed and sweetened with 1 piece of fruit of 200 gr. maximum.

Dinner: Salad with 200 gr of vegetables from group 1, 150 gr of grilled or grilled fish from group 7, 100 gr of fruit from group 3.

MENUS FOR SATURDAY:

Breakfast: 200 gr of milk with or without coffee, 2 cookies and 1 kiwi

Lunch: 20 grams of bread and 50 grams of cold cuts like turkey breast, or 50 grams. canned natural tuna

Food: 200 gr of vegetables from group 1 with 100 gr of cooked potato, 200 gr of roasted chicken without skin and 200 gr of fruit from group 3.

Snack: 1 natural yogurt skimmed and sweetened with 1 piece of fruit of 200 gr. maximum.

Dinner: Cream of mushrooms with zucchini, 150 g of grilled or grilled fish from group 7 and 200 g of fruit from group 3.

MENUS FOR SUNDAY:

Breakfast: 200 gr of milk with or without coffee, 2 cookies and 1 kiwi

Lunch: 20 grams of bread and 50 grams of cold cuts like turkey breast, or 50 grams. canned natural tuna

Food: 80 gr of legume with 100 gr of vegetables from group 1, 200 gr of garlic mushroom and 200 gr of fruit from group 3.

Snack: 1 natural yogurt skimmed and sweetened with 1 piece of fruit of 200 gr. maximum.

Dinner: 200 gr of roasted red peppers with 1 beef fillet of 150 gr, 200 gr of fruit from group 3.

FOOD TABLE BY CATEGORIES:

GROUP 1:

Swiss chard, celery, aubergines, watercress, broccoli, pumpkin, zucchini, onion, cabbage, Brussels sprouts, cauliflower, mushrooms, endives, endive, fresh asparagus, canned asparagus, spinach, lettuce, peppers, cucumber, radishes, tomatoes and carrots

GROUP 2:

Peas, baby beans, cooked or roasted potatoes, garlic, corn and artichokes.

GROUP 3:

Cherries, plums, custard apples, raspberries, pomegranates, figs, kiwis, tangerines, mango, apple, melon, blackberries, oranges, papaya, pear, fresh pineapple or in its juice, watermelon, apricot and strawberries.

GROUP 4:

Pasta type macaroni, dried beans, chickpeas, dried peas, dried beans, lentils, rice and cereals.

TEAM 5:

White bread, whole wheat bread, toast.

GROUP 6:

Clams, fresh cod, squid, prawns, prawns, lobster, mussels, hake, sole, octopus, trout, grouper, crawfish, sea bream, sea bass, barnacles and cuttlefish.

GROUP 7:

Anchovies, eel, smoked herring, fresh tuna, desalted cod, fresh salmon, smoked salmon, sardines, anchovies, mackerel, spider crab and crabs.

GROUP 8:

Pork rib, pork chop, pork tenderloin, rack of lamb, leg of lamb, chicken, veal chop, beef tongue.

GROUP 9:

Pork liver, rabbit, lamb roast, turkey thighs, turkey breast, chicken breast, beef tenderloin, beef steak, beef liver, and beef brains.

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THERE ARE POSSIBILITIES IF YOU WANT TO MAKE CHANGES:

The first is that you can change the order of the menus for each day … in such a way that if you want to eat on Wednesday what corresponds to you on Sunday, you can. Of course, you must change the whole day.

You can change lunch for a snack if it gets boring …

You can change foods from the same group, for that I have put the tables for you.

YOU SHOULD NOT WEIGH YOURSELF MORE THAN ONCE EVERY 7 DAYS … You weigh yourself on Monday before you start when you get out of bed and with as little clothing as possible. (every time you weigh yourself you must do it the same way)

YOU MUST DRINK 2 LITERS OF WATER A DAY … It can be water without more or in infusions type Te …

If you can afford to lower the amounts somewhat because you bear the urge to eat well, I recommend cutting the amount of bread and fat in half, only with that you will be better.

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