Bikini Plan: Lose 4 kilos before summer

A weekly health diet plan. Ready to follow by a nutritionist, has tasty dishes that will make you reach January with a renewed body.

 

To achieve the ideal weight forgets the “diet” and focus on the gradual change in eating habits and lifestyle. Therefore, the menu presented is only a guide. It shows what could eat for a week and once completed, we can repeat.

With this plan, you usually lose an average of 2 kilos per month, about 500 grams per week is fine. Still, the pace of decline will depend on the level of overweight, adherence to dietary patterns and physical activity.

The menu is only a guide, for personalized treatment should consult a licensed nutritionist.

MONDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice of bread bran or whole (not roasted) with 1 tablespoon of white fat cheese and dessert 1 tablespoon size of light jam + 1 fresh fruit.

Midmorning

1 bottle of flavored sugar water (500-600 cm3) + 1 cereal bar.

Lunch

1 bowl of instant soup broth or light + mixed salad choice (oil, with light salad dressing, vinegar or vinegar or lemon juice to taste) + 1 chicken breast (size of the palm) Grilled or oven + 1 fresh fruit.

Afternoon

1 instantaneous cappuccino light or other infusion (bitter or sweetener) + 1 single packet of biscuits (eg oat of 4). 

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 comprehensive Arab figazza with light salut cheese (a portion the size of a music cassette) and tomato (pizzeta).

Dinner

1 bowl of soup, instant soup or homemade vegetable light + mixed salad of your choice (with light salad dressing, vinegar or vinegar or lemon juice to taste) + 1 slice of cake with tuna and vegetables (with a lid alone) + one low-calorie dessert or pudding.

TUESDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 2 slices of bran or bran and gluten dessert with 2 tablespoons low-fat cheese and jam the same amount of light size + 1 fat yogurt in pot boy.

Midmorning

1 bottle of soda light + 1 nougat school type.

Lunch

1 bowl of instant soup broth or vegetable salad light + number, 1 egg and 2 sausages Light (with light salad dressing, vinegar or vinegar or lemon juice to taste) + 1 pot (cup) of fruit salad or cocktail light fruit.

Afternoon

Infusion choice + 1 slice of low fat cheese bread.

Picnic

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 figazza comprehensive Arab danbo with 1 slice of low-fat cheese and 1 slice ham natural (tan).

Dinner

1 bowl of soup, instant soup light or homemade vegetable + mixed salad of your choice (with dressing light salads, vinegar or vinegar or lemon juice to taste) + 1 churrasco rump, sirloin or other lean meat (palm hand size ) Grilled + 1 fresh fruit.

WEDNESDAY 

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 comprehensive Arab figazza with 1 tablespoon of white fat cheese and 1 tablespoon sized dessert jam light + 2 halves of fruit a light naturally ( peach or pear).

Midmorning

1 single carton of skim milk with fruit juice.

Lunch

1 bowl of instant soup broth or light + mixed salad choice (ditto dressing) + 1 slice of lean roast beef (size poses cup and 1 cm thick) + 1 fresh fruit.

Afternoon

1 instantaneous capucchino light or other infusion + 1 cereal bar.

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) 1 cassette type cheese by salut light.

Dinner

1 bowl of soup, instant soup light or homemade vegetable + Comprehensive Chinese-style noodles (1 plate size dessert cooked noodles and assorted vegetables (eggplant, zucchini, bell pepper, onion, carrot) sauteed with vegetable spray olive flavor + 1 jar of jelly light with chunks of fruit.

 

THURSDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 2 medium toasted bran or bran and gluten + 1 pot of fruit salad.

Midmorning

1 single carton of light + 1 egg juice.

Lunch

1 bowl of soup or instant soup light + green salad several, 1 cup tea size of cooked brown rice, 1 cup tea size of peas or other legumes (with dressing light salads, vinegar or vinegar or lemon juice to taste) + 1 low-calorie dessert or pudding.

Afternoon

1 instantaneous capucchino light or other infusion + 1 slice of low fat cheese danbo and 1 slice of ham or tenderloin naturally.

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 comprehensive Arab figazza 1 feta cheese and lean danbo + 1 tomato slice fresh fruit.

Dinner

1 bowl of soup, instant soup light or homemade vegetable + mixed salad choice or vegetables steamed (with dressing light salads, vinegar or vinegar or lemon juice to taste) + 1 Milanese homemade baked chicken (palm size hand) + 1 low fat yogurt with fruit in pot boy.

FRIDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) 1 cassette port salut cheese type light + 1 fresh fruit.

Midmorning

1 bottle of flavored water without sugar + 1 gingerbread rice.

Lunch

1 bowl of instant soup broth or light + mixed salad choice (ditto dressing) + 1 part pascualina cake (with one cap) + 1 pot of fruit salad or fruit cocktail light.

Afternoon

Infusion choice + 1 cereal bar light.

 Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) with 1 tablespoon of white fat cheese and 1 tablespoon sized dessert jam light + 1 pot boy nonfat yogurt.

Dinner

1 bowl of soup, instant soup light or homemade vegetable + mixed salad of your choice (with dressing light salads, vinegar or vinegar or lemon juice to taste) + 1 fish fillet (hand size) grilled or oven + 1 container of light jelly with fruit pieces.

 

SATURDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 + 1 large crescent shaped fruit.

Midmorning

1 large glass of soda light + 1 slice of low fat cheese danbo.

Lunch

1 bowl of instant soup broth or light + mixed salad of your choice (with light salad dressing, vinegar or vinegar or lemon juice to taste) + 1 1 breaded soy feta cheese and tomato + 1 fresh fruit.

Afternoon

Liquid choice + 1 single pot of iced light

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) with 1 tablespoon of nonfat cottage cheese and 1 tablespoon sized light dessert jam.

Dinner

1 bowl of soup, instant soup or light salad + homemade vegetable choice (ditto dressing) + 2 servings of pizza stone or 1 slice of pizza and 1 + 1 fresh fruit pie.

 

SUNDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) 1 cassette type cheese by salut light + 1 pot boy fat yogurt.

Midmorning

1 or 2 glasses of light palm juice + 2 or 1 cup cherry tomatoes.

Lunch

1 bowl of soup or instant soup light + mixed salad choice (ditto dressing) + 1 portion of ravioli with vegetables and ricotta (mean iron) with pink sauce (1 cup tea size filetto + ½ pot of cream 0%) and 1 tablespoon sopera flush grated cheese mousse light light + 1.

Afternoon

1 instantaneous capucchino light or other infusion + 2 plums president.

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) with 1 tablespoon of white fat cheese and 1 tablespoon sized dessert jam light + 2 halves fruit a light natural.

Dinner

1 bowl of soup, instant soup light or homemade vegetable + mixed salad choice (ditto dressing) + 1 red medium roast, stuffed with lean ground beef (portion burger size), egg, onion, garlic, half a can of corn grain and spices + 1 pot of fruit salad.

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