See recipes and menus to drop some pounds

Talking of weight-reduction plan, the very first thing many individuals take into consideration is that they must comply with a restrictive menu, cease consuming what they like and stay on “tasteless” meals. Neglect it! With a nutritious diet, you’ll be able to drop some pounds in a wholesome approach, with out giving up what you want, with meals that brings pleasure.

What’s the menu for weight reduction stay effectively sentence. From this week they are going to be ready by Veronica Laino, a USP (College of Sao Paulo) nutritionist. The supply of a specialist in therapeutic, sports activities and purposeful diet for the menu is just like the menu revealed in latest months: drop some pounds by consuming wholesome and pure meals, with out having to rely energy.

The thought behind altering the nutritionist answerable for the menu each 12 weeks is to diversify the menus provided to subscribers. UOL e break the monotony of consuming. To boost your cooking and make your weight loss program much more satisfying, Veronica guarantees to supply scrumptious recipes for almost each menu – along with the weekly recipe you are already used to getting.

The nutritionist-designed program additionally features a Meat-Free Monday supply with vegetarian choices on the primary day of the week, however in the event you do not stay with out meat, you’ll be able to after all add it to the menu.

Subscribers within the Slimming Menu UOL Get 5 unique menus weekly to drop some pounds in a wholesome approach. Subscribers additionally get entry to the week’s procuring record and recipe. Take a look at this week’s menu under, ready by nutritionist Veronica Laino (non-subscribers can solely see the menu on Monday; subscribe to UOL right here for different menus).

On Saturday and Sundayrepeat your favourite meals of the week – breakfast on Wednesday, lunch on Friday, and many others.

Because the suggestion is to drop some pounds by consuming what you want, you’ll be able to eat one thing from the menu as soon as per week (it is only one meal, not all day, okay?). It’s steered to depart this for Saturday or Sunday when we’ve extra social occasions. Simply do not overdo it. Eat till you’re feeling full so you do not really feel nauseous.

That is the primary week of a menu ready by nutritionist Veronica Laino, however stay effectively Now it is the thirteenth week. Take a look at all of the beforehand revealed menus on the hyperlink – you can begin a weight loss program with any of them, and even mix meals from totally different weeks.

Nutritionist-Designed Meal Program Contains Meat-Free Monday Provide with Vegetarian Meals on the First Day of the Week – See How It Can Assist You Lose Weight. However, if you wish to add meat to your meals that day, you’ll be able to after all – and even comply with the dishes from the opposite menus of the week in the event you do not just like the steered dish or it has a recipe you can’t make. .

Merchandise on the menu that would not have the required quantity might be consumed freely, as they’re pure, nutritious merchandise that assure a sense of satiety. For those who do not like a sure meals, you’ll be able to eat one other from the identical group (substitute fish for rooster, broccoli for cauliflower or zucchini, strawberries for melon, potatoes for cassava, and many others.) or select every other meals from the week . .

Use vinegar, lemon, herbs, onion, garlic, pepper, and salt to style to season greens (each uncooked and cooked), meat, and fish.

You probably have questions concerning the menu, please ship an e-mail to vivabemuol@uol.com.br: UOL and nutritionist Veronica Laino are able to reply your query.

Subscriber UOL You possibly can obtain notifications of weekly menus and meals suggestions on to your e-mail, simply subscribe to the VivaBem e-newsletter.

Recipe of the week

This recipe is on the Friday menu, however you too can embrace it in every other lunch or dinner of the week instead of carbohydrates and proteins.

Entire grain rooster pie

Simple problem

4 servings

35 min.

see full recipe

Procuring record

This record is predicated on the typical meals consumption of an individual attempting to drop some pounds. Ideally, earlier than going procuring, it’s best to verify all of the menus and make changes in response to your preferences. Instance: we suggest you purchase 1 eggplant and 1 zucchini, however in the event you do not like eggplant, purchase 2 zucchini or one other vegetable of your selection (chayote, pepper, inexperienced beans).

Keep away from waste! If there’s meals left in your fridge on the finish of the week, you’ll be able to repeat the identical meals as subsequent week or adapt subsequent week’s menu to incorporate these meals, so long as you make adjustments in the identical group (beef as an alternative of rooster). ; zucchini for chayote; potatoes for cassava; watermelon for papaya, and many others.)

FRUIT
(Could be exchanged for fruit of your selection)

  • 2 bananas
  • 2 apples
  • 1 lovely papaya
  • 1 individual
  • 1 field of strawberries
  • 1 small avocado
  • 4 thick pineapple slices
  • 1 gossip
  • 2 lemons
  • 1 pack of raisins

VEGETABLES, PULSES, TUMBERS, ETC.
(You possibly can substitute greens of your selection, so long as they’re in the identical group)

  • 3 tomatoes
  • 3 ears of corn
  • 1 head lettuce
  • 2 packs blended leafy greens (or purchase individually arugula, watercress, kale)
  • 3 carrots
  • 1 beetroot
  • 300 g inexperienced beans
  • 1 bunch of broccoli
  • 1 bunch cauliflower
  • 1 cucumber
  • 1 bunch inexperienced onions
  • 1 sprig rosemary
  • 3 stalks celery (or celeriac)
  • 1 inexperienced pepper
  • 1 crimson pepper
  • 1 package deal frozen peas
  • 1 tray of mushrooms (if after Lenten Monday)

PROTEINS

  • 12 eggs
  • 300 g beef for steak
  • 350g rooster breast (grated into soup and diced for Recipe of the Week)
  • 2 cans of tuna
  • 1 can of sardines

DAIRY

  • 2 cups plain unsweetened yogurt
  • 1 liter pasteurized milk
  • 200 g finely grated cheese

GRAIN, FLOUR AND OTHER
(Be sure to do not have already got these things in your pantry earlier than buying them)

  • 1 package deal entire wheat pasta
  • 1 bag of rice
  • 1 pack dried peas
  • 1 pack of chickpeas
  • 1 packet entire wheat flour (for the recipe of the week)
  • 1 pack of chia seeds
  • 1 packet of sesame seeds
  • 1 bag of wheat flour
  • 1 package deal coconut flour
  • 1 package deal cassava flour
  • 1 pack of dried leeks
  • 1 pack of oregano
  • 1 pack of smoked paprika
  • 1 jar of standard baking powder (akin to utilized in muffins)
  • 1 small jar of coconut oil
  • 1 bag of oatmeal
  • 1 bag of oatmeal
  • 1 pack cornstarch
  • 1 cup balsamic vinegar
  • 1 can (or glass) tomato passata
  • 1 pack of espresso (if taken)
  • 1 pack of tea of ​​your selection

Gadgets you will want this week however already bought in earlier weeks (solely purchase once more in the event that they run out):

  • olive oil
  • beans
  • entire grain bread
  • cashew nuts
  • nut combine (from steam, almonds, cashews, walnuts, and many others.)
  • muesli
  • 100% fruit jelly with out sugar
  • peanut butter
  • bitter chocolate
  • shin

Observe: The procuring record doesn’t embrace substances which are used as seasoning (onion, garlic, salt, pepper, parsley and different herbs); purchase them in response to your desire.

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