See recipes and lists for weight loss

On Saturday and SundayRepeat your favorite meals of the week – Wednesday breakfast, Friday lunch, etc.

Since the suggestion is to lose weight without eating what you want, at one meal of the week you can eat something from the menus (it’s just one meal, not all day, okay?). The suggestion is to do it on Saturday or Sunday, when we have more social events. Just don’t overdo it. Eat to kill your will, not to make yourself sick.

This is Week 15 of the menus prepared by registered dietitian Samantha Rhein, however live well He’s already in his 44th week. Check out more than 220 menus already published – you can start the diet from any of them, or even combine meals from different weeks.

• The food on the menu does not have a specific amount and can be consumed freelyThey are natural nutritious products that guarantee satiety.
• Assemble a balanced plate: Divide it into four imaginary parts. In two parts of the dish, greens and greens should be placed; In one part, proteins (meat, chicken, fish and eggs); And in one part carbohydrates (rice, beans, mash, potatoes, cassava).
• If you don’t like a certain foodAnd You can consume another from the same groupReplace fish with chicken. cauliflower for cauliflower or zucchini; Strawberry for watermelon. potatoes for cassava, etc. Or choose any other meal of the week.
• The same goes for recipes.. If you don’t want or can’t make any of these, consume the main ingredients of the recipe however you like best. Example: Instead of making a whole chicken pie, top a plate with shredded chicken, brown rice, and the other recommended things for the meal.

Use vinegar, lemon, herbs, onions, garlic, pepper, and salt to taste to season vegetables (raw and cooked), meat, and fish.

If you have questions about the rolls, send an email to [email protected]: file UOL And nutritionist Samantha Ryan is ready to answer your question. Have our menus really helped you change your eating habits, improve your relationship with food, or lose weight? Email the results.

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Recipe of the week

This recipe is on menus for Monday and Wednesday, but you can also include it in any breakfast of the week.

Functional pesto

Easy difficulty

2 servings

30 minutes

See the full recipe

Weekly shopping list

This list is based on the average food intake of a person looking to lose weight. Ideally, you should check all listings before shopping and make adjustments according to your preferences. Example: We recommend buying 1 eggplant and 1 zucchini, but if you don’t like eggplant, buy 2 zucchini or other vegetables of your choice (chayote, peppers, beans).

Avoid wastage! If you have leftover food in your fridge at the end of the week, you can repeat the meals that include them the following week or adjust the following week’s menu to include these products, as long as you make changes within the same group (beef for chicken; zucchini for chayote; potatoes for cassava; watermelon for papaya). etc.)

the fruit
(You can substitute fruits of your choice)

• 3 bunches of grapes of your choice (to make natural juice)
• 1 bunch of grapes of your choice
• 1 papaya
• 4 melon slices
• 4 pieces of lemon
• 3 slices of watermelon
• 100 grams of coconut flakes
• 3 fruits to eat with yogurt (strawberry, blackberry, mango, kiwi or whatever you like)
• 1 avocado

Greens, vegetables, piping etc.
(You can substitute foods with the vegetables of your choice as long as they are from the same group)

• Medium piece of ginger
• 1 can of cherry tomatoes
• A small bunch of fresh basil
• 1 small bunch of celery
• 6 tomatoes
• 1 head of lettuce
• 1 foot Rashad
• 1 watercress plant
• 2 green peppers
• 2 yellow peppers
• 2 red peppers
• 3 onions
• 4 carrots
• A bunch of broccoli
• A bunch of broccoli
• A small bouquet of rosemary
• 200g peas (or 1 can)
• 300 grams of green beans
• 1 bunch of kale
• 3 potatoes
• 1 small fennel onion
• 1 sweet pepper
• 1 small red cabbage

proteins

• 6 eggs
• 2 slices of beef roll
• 400 grams of minced beef (for sautéing)
• Rumpf 500 grams (for frying and roasting)
• Half a chicken breast (for cutting and forming meatballs)

Dairy products

• 3 cups of natural yogurt (without sugar)
• 150 grams of grated parmesan cheese
• One medium piece (300 gm) of Minas cheese

Cereals, flour and more
(Make sure these items are not already in your inventory before purchasing them)

• 2 small ciabatta breads
• Turmeric powder
• 1 small bag of peeled walnuts
• 1 small package of rice crackers (sugar free)
• 1 small bag of whole grain bread or whole wheat bread
• 1 small package of raisins
• 500 ml whole grape juice concentrate (no added sugar)
• 1 small package of white rice
• 1 small package of chickpeas
• A small cup of natural or homemade tomato sauce
• A small piece of clove
• Local juice of your choice
• 1 small bottle (375 ml) of your favorite dry red wine
• 2 pieces of cinnamon stick
• 1 slice of pizza

Foods you’ve already bought and will need
(check if you still have it in stock)

• garlic
• oil
• black pepper
• oat
• Sugar free jelly
• Mint tea of ​​your choice
• coffee
• marjoram
• Sesame seeds
• Shoyu (soy sauce)
• Brown rice

Note: Buy to taste the ingredients you use as seasoning (onion, garlic, salt, pepper, parsley and other herbs).