Lose weight by eating healthy (Help you to lose weight)
When it comes to losing weight, eating a healthy diet is a real asset. To lose weight, you must burn more total calories than you consume. Our plan is designed to help you lose 5 kilos (10 pounds) in 6 weeks when coupled with our training program for weight loss. This represents a little less than a pound a week is a reasonable diet progression. For a woman of 68 kilos (150 pounds), for example, this translates into a consumption of 1400 to 1600 calories per day.
To know the number of calories you should consume to lose weight, check our calorie counter. Just enter your weight, height and activity level. Then use our diet plan that tells you the number of calories per meal and snack suggestions to help you do not exceed the recommended daily intake of calories for you.
It'll just take your pick from the recipes offered for the duration of the program. You will see that it is possible to lose weight with delicious meal. As a bonus, our recipes will you receive exceptional health food!
Breakfast recipes (Help you to lose weight)
Objective: 300-500 calories
With their balanced in protein, healthy fats and carbohydrate-rich foods like fruits and whole grain content, the following recipes will help you start the day off right.
Waffle Almond
1 whole grain frozen waffles, imitation leather and roasted almond butter (1 tablespoon), 125 ml (½ cup) ricotta cheese and 125 ml (½ cup) sliced strawberries.
For one person. Per serving: 348 calories, 19 g protein, 19 g fat (5 g saturated fat), 31 g carbohydrate, 3 g fiber, 45 mg cholesterol, 526 mg sodium.
Egg and oats
Bake 75 ml oats, 15 ml (1 tablespoon) raisins and 2 ml (½ tablespoon) cinnamon. Serve all of a boiled egg.
For one person. Per serving: 323 calories, 16 g protein, 9 g fat (2 g saturated fat), 47 carbohydrates, 7 g fiber, 212 mg cholesterol, 65 mg sodium.
Fruit Bowl
175 ml (¾ cup) of cottage cheese mixed with 125 ml reduced mango cubes, 30 ml (2 tbsp) chopped walnuts, 5 ml (1 tbsp) grated orange rind, and 2 ml (½ tablespoon) of allspice.
For one person. Per serving: 337 calories, 27 g protein, 15 g fat (3 g saturated fat), 28 g carbohydrates, 5 g fiber, 7 mg cholesterol, 691 sodium.
Dinner recipes (Help you to lose weight)
Objective: 350-400 calories
Dinner is a great opportunity to fill foods rich in lean protein and fiber like vegetables and legumes to maintain the body's energy at a high level and combat cravings afternoon we push to purchase items from vending machine
Pitas chicken and pesto
Mix 250 ml (1 cup) chopped cooked chicken or turkey breast and 30 ml (2 tablespoons) of pesto. Fill pita halves of the mixture and add grated carrot and a handful of salad leaves.
For two people. Per serving: 365 calories, 15 g protein, 19 g fat (4 g saturated fat), 36 g carbohydrates, 5 g fiber, 31 mg cholesterol, 700 mg sodium.
Tomato soup and beans
By using a cooking spray, cook onions in a saucepan cubes (5 minutes). Add garlic and ginger, 15 ml (1 tbsp) curry powder, 15 ml of dried oregano, 2ml (½ tbsp) paprika, salt and pepper. Cook for one minute. Add 1 liter (4 cups) vegetable broth, low sodium, 1 can (227 ml) tomato sauce 2 cans (426 ml each) of beans (rinsed and drained) simmer 30 minutes. Garnish with cilantro.
For four people. Per serving: 229 calories, 12 g protein, 2 g fat (0 g saturated fat), 44 g carbohydrates, 14 g fiber, 0 mg cholesterol, 540 mg sodium.
Quinoa Salad
In a small bowl, whisk 30 ml (2 tbsp) olive oil, lemon juice (½ lemon), 2 cloves chopped garlic, salt, pepper and a pinch of chili flakes. In a large bowl, mix 750 ml (3 cups) cooked quinoa 250 ml (1 cup) cherry tomatoes, halved, chopped ½ cucumber, 2 handfuls of chopped parsley, a handful of fresh mint, chopped 2 green onions and 75 ml (1/3 cup) dried cranberries. Add the quinoa mixture.
For four people. Per serving: 281 calories, 7 g protein, 10 g fat (2 g saturated fat), 43 g carbohydrates, 6 g fiber, 0 mg cholesterol, 22 mg sodium.
Supper recipes (Help you to lose weight)
Objective: 400-450 calories.
The following meals contain lots of protein and healthy vegetables and very little processed carbohydrates; consume does not affect your waistline. These recipes full of flavors are also remaining delicious that you will enjoy if you lack time to cook.
Sautéed shrimp with spices
Prepare 500 ml (2 cups) brown rice (as instructed) set aside. Mix 500 g of raw peeled shrimp and season with 30 ml (2 tablespoons) of allspice. Cook in a frying pan until shrimp are pinkish tinge (about 3 minutes). Remove from the skillet. Add to pan an American red pepper sliced, 250 ml (1 cup) canned black beans (rinsed and drained) 2 cloves minced garlic, 1 jalapeno pepper, seeded and sliced, and 2 chopped green onions. Cook 1 minute. Add shrimp and 60 ml (¼ cup) orange juice, heat 30 seconds. Serve over brown rice.
For four people. Per serving: 310 calories, 30 g protein, 4 g fat (1 g saturated fat), 38 g carbohydrates, 7 g fiber, 171 mg cholesterol, 674 mg sodium.
Pasta with meat sauce
In a large saucepan, cook over medium heat 500 g lean ground chicken in 15 ml of oil until chicken is browned. Add a chopped onion, 500 ml (2 cups) sliced mushrooms, a green pepper, sliced American and a little chopped garlic and cook 3 minutes. Add a can (796 ml)
diced tomatoes, a can (156 mL) tomato paste, 15 ml (1 tbsp) sugar 5 ml (1 tsp) dried oregano 5 ml dried thyme, salt and pepper ( if desired). Let simmer for one hour, stirring from time to time. Prepare 375 g of whole wheat spaghetti according to the manufacturer's instructions. Add the cooked pasta to the sauce.
For four people. Per serving: 433 calories, 30 g protein, 14 g fat (3 g saturated fat), 54 g carbohydrates, 10 g fiber, 96 mg cholesterol, 691 mg sodium.
Lentil salad with squash
In a pot of water, cook 250 ml (1 cup) dried green lentils until they are tender (about 30 minutes). Drain and mix with 750 ml (3 cups) diced butternut squash. Allow to cool. Mix 3 cups arugula, 75 ml (1/3 cup) dried cherries and 125 ml (½ cup) crumbled goat cheese. Mix olive oil 45 ml (3 tbsp) lemon juice (½ lemon), 10 ml (2 tsp) Dijon mustard and 1 ml (¼ tsp) salt. Add the sauce to the salad.
For four people. Per serving: 406 calories, 20 g protein, 18 g fat (6 g saturated fat), 44 g carbohydrates, 17 g fiber, 15 mg cholesterol, 333 mg sodium.
Healthy Snacks (Help you to lose weight)
This plan includes delicious healthy snacks to accompany your meal, two snacks for the day and rest for three days of intense training. They provide basic nutrients and contain no more than 150 calories each.
15 g (½ oz) dark chocolate: 84 calories
1 L (4 cups) of popcorn: 124 calories
30 ml (2 tablespoons) of roasted soy nuts: 97 calories
2 sticks of low-fat cheese: 100 calories
125 ml (½ cup) fat-free Greek yogurt topped with blueberries 75 ml: 95 calories
1 celery filled with 15 ml (1 tablespoon) of peanut butter and raisins 9: 122 calories
20 almonds: 120 calories
1 large hard-boiled egg: 77 calories
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