Week 4 – The Healthy Diet

Week 4 – The Healthy Diet


New week, new dieting plan to follow and one step closer to completing the healthy diet. Let’s have a look at what you’ll be having for the upcoming 7 days. 3 weeks ago we had a quick look at bad eating habits and decided on starting this series of posts for those of you that want to have a detox/dieting program. For a quick flashback, check Manu’s post on healthily losing some kilos. Have a look at this week’s menu and don’t forget that during this diet it is not recommended to exercise heavily – focus more on stretching, Pilates, light yoga and the like :)

Monday

The following can be eaten in any quantity, at any point during the day:

  • any under 7% fat cheeses
  • simple yoghurts – avoid those with fruits or added sugar inside
  • the raw vegetables in our usual list: lettuce, tomatoes, cucumber, radish, cabbage, paprika, green pepper, hot peppers, cauliflower, broccoli, mushroom, zucchini, green beans, spinach, kale, fennel, celery, onion, garlic, asparagus , artichokes, leeks, endive, horseradish. You can also use the following spices and herbs for some seasoning: dill, parsley, lovage, basil, tarragon, bay, oregano, salt, pepper, hot paprika, cinnamon, cumin, curry;

The following should be consumed in the mentioned quantities:

  • 1 egg
  • 200 g of fruits, except the tropical ones (mango, pineapple, bananas) and grapes
  • 2 teaspoon of oil, preferably olive

Tuesday

Choose one of the following options:

  • unlimited servings of one particular fruit, except for the tropical ones + 750 g of under 7% fat cheeses

Or:

  • unlimited servings of any fruits except for the tropical ones + unlimited servings of the vegetables in the list

Wednesday

  • 10 slices of dieting bread or crackers (example: Wasa, aprox. 35 kcal/piece)
  • 250 g of under 7% fat cheeses
  • unlimited quantities of the vegetables in the list

Thursday

  • unlimited quantities of raw or boiled vegetables from the list (only time when they can be eaten boiled)
  • 250 g under 7% fat cheeses
  • 1 egg
  • yoghurts
  • 250 g fruits, except for tropical ones

Friday

  • unlimited quantities of raw vegetables from the list
  • cheeses under 7% fat
  • simple yoghurts
  • 150 g fish or 100 g of chicken
  • 1 egg
  • 1 bowl of clear soup (no carrots) – can be the soup resulted while boiling the vegetables the day before
  • 250 g fruits, except for the tropical ones

Saturday

Breakfast:

  • 1 egg
  • 2 tablespoons of cheeses under 7% fat
  • unlimited yoghurts
  • salad but without tomatoes

Rest of the day:

  • oven baked, grilled or boiled meat: pork, veal, chicken, turkey, liver. Please keep in mind that the meat should be fat-free
  • any vegetables in the list without tomatoes

Sunday

Breakfast:

  • 1 egg
  • 2 tablespoons of cheese under 7% fat
  • yoghurts
  • salad without tomatoes

Rest of the day:

  • fish (any kind): boiled, grilled, oven-baked or canned
  • raw vegetables from the list in unlimited qualities

Keep in mind not to switch the order of the days and drink lots of liquids. Also, still no alcohol and keep it to light exercising! :) We had a pretty extensive list for today but it brings us some variety :) We’re really proud of you for having made it so far – 2 more weeks to go and you’re done! Wishing you a wonderful Sunday and a glorious week ahead!

Presi

 

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