See Recipes and Menus for Weight Loss

Gone are the times when weight-reduction plan to drop a few pounds meant consuming small parts at each meal, counting energy, and selecting solely low-energy merchandise. Nutritionists argue that it’s more and more attainable to have a nutritious diet that may promote weight reduction, specializing in the standard, not the amount, of meals.

The rule is principally to cut back the consumption of extremely processed meals and have a menu that offers precedence to the consumption of pure meals: greens, meat, eggs, nuts, fruit. Listed here are some options that will help you create meals that prioritize dietary high quality from Paola Machado, MD, an obesity-focused science and well being doctor:

In Slimming Menus, subscribers UOL Get 5 weekly specials of wholesome meals to drop a few pounds with out counting energy or controlling parts. Subscribers even have entry to the week’s procuring record and a schedule. Take a look at this week’s menus beneath by nutritionist Verônica Laino (non-subscribers can solely see Monday’s menu; to see extra menus, subscribe to UOL right here).

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

For the reason that suggestion is to drop a few pounds whereas consuming what you’re keen on, you possibly can eat one thing off the menu as soon as per week (only one meal, not all day, okay?). The suggestion is to go away it to take action on Saturday or Sunday when we’ve got extra social occasions. Simply do not overdo it. Eat to kill your will, to not really feel sick.

That is the third week of menus by nutritionist Verônica Laino, however Stay effectively Already in week 15. Take a look at all of the beforehand revealed menus on the hyperlink – you can begin a weight loss plan from any of them, and even mix dishes from completely different weeks.

  • Meals that wouldn’t have the quantity specified within the menu could be consumed they’re pure, nutritious merchandise that assure satiety.
  • In the event you do not like every of the recommended meals, you possibly can devour yet one more from the identical group: substitute fish with hen; broccoli for cauliflower or zucchini; strawberries for melon; For cassava and so on, select potatoes or one other meal of the week.
  • The identical goes for recipes.. If you don’t need or cannot make any of them, devour the principle substances of the recipe in your favourite means. Instance: As a substitute of creating a whole-grain hen pie, put together a plate with shredded hen, brown rice, and different substances talked about for the meal.

The nutritionist-developed meal program proposes “Meatless Monday” with solely vegetarian meals on the primary day of the week – perceive how this can assist you drop a few pounds. Nevertheless, if you wish to add meat to meals that day, after all – even in case you do not like a recommended dish or have a recipe you possibly can’t make, you possibly can comply with the meals from the opposite menus of the week. .

Use vinegar, lemon, herbs, onions, garlic, pepper and salt to taste greens (uncooked and cooked), meats and fish.

In case you have questions concerning the menus, ship an e-mail to UOL and nutritionist Veronica Laino is able to reply your query.

Subscriber UOL You may obtain notification of the discharge of weekly menus and cooking suggestions straight by e-mail, simply subscribe to our VivaBem e-newsletter.

recipe of the week

This recipe is on Wednesday’s menu, however you possibly can add it to a different lunch or dinner of the week.

barbecue beans

straightforward problem

6 servings

40 minutes

see full recipe

Procuring record

This record relies on the common meals consumption of an individual seeking to drop a few pounds. Ideally, earlier than you buy groceries, verify all of the menus and make changes to your desire. Instance: We suggest shopping for 1 eggplant and 1 zucchini, however in case you do not like eggplant, purchase 2 zucchini or every other vegetable you want (chayote, pepper, inexperienced beans).

Keep away from waste! In case you have meals left in your fridge on the finish of the week, you possibly can repeat the following week’s meals or adapt the following week’s menu to incorporate these things, so long as you make adjustments throughout the identical batch (beef for hen). ; zucchini for chayote; potatoes for cassava; watermelon for papaya and so on.)

(You may trade any fruit you need)

  • 1 banana
  • 1/2 papaya
  • 1/4 avocado
  • 1 orange
  • 1 kiwi
  • 1 bowl of fruit salad
  • 1 portion of prunes
  • 1 gossip

(You may change the vitamins of the greens you like, supplied they’re from the identical group)

  • 4 tomatoes
  • 1 serving of corn (to make creamed corn)
  • 1 head of lettuce
  • 1 rocket
  • 1 stalk of spinach
  • 2 celery stalks
  • 1 bunch of radishes
  • 4 carrots
  • 1/2 cabbage
  • 300 g okra
  • 1 bunch of broccoli
  • 1 bunch of cauliflower
  • 2 cucumbers
  • 1/2 pumpkin
  • 1 beet


  • 6 eggs
  • 1 pack of tofu
  • 50 g textured soy protein
  • 500 gr hen thigh/leg (for soaking and roasting)
  • 1 hen breast (for shredding and making soup)
  • 500 g floor beef (for making burgers)
  • 300 g floor beef
  • 1 large atum
  • 1 can of sardines
  • 200g diced bacon (for this week’s recipe)


  • 1 cup plain, unsweetened yogurt
  • 1 pack of mozzarella cheese
  • 1 liter milk
  • 150 g mozzarella cheese
  • 1 butter

(Be sure these things will not be in your pantry earlier than buying)

  • 1 package deal of brown rice
  • 1 serving of sun-dried tomatoes
  • 1 bottle of contemporary cream
  • 1 packet of tapioca flour

Objects you may want this week, however bought in earlier weeks (repurchase provided that bought out):

  • olive oil
  • beans
  • complete grain bread
  • do-it-yourself low-carb granola
  • peanut butter
  • bitter chocolate
  • chocolate powder
  • tahini (sesame paste)
  • peanut
  • sugar cane molasses
  • Mel
  • decrease leg
  • Quinoa
  • Lentil
  • complete wheat pasta
  • oatmeal and bran
  • Rolled oats
  • chia, sunflower, sesame and pumpkin seeds
  • common baking powder (the type utilized in muffins)
  • oat flakes
  • Raisins
  • common and demerara sugar
  • hummus (chickpea paste)
  • unsweetened coconut flakes
  • Inexperienced olive
  • capers

Notice: The procuring record doesn’t embody seasoning substances (onions, garlic, salt, pepper, parsley and different herbs); purchase in response to your desire.

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