Summer is almost here and it’s time to get our body in the best shape ever. That is why we created the perfect diet for you: you’ll get 1350 calories and 25 gr. of slimming fibers per day. Stick to this diet and do your regular trainings and you’ll end up losing 15 pounds for 5 weeks.
Choose your breakfast, snack, lunch and dinner and get your best body ever.
Breakfast
All breakfast meals are around 400 calories.
Green Smoothie
Ingredients:
- 1½ cups low-fat milk
- 1 chopped frozen banana
- 1 cup baby spinach
- 2 tbsp. rolled oats
- 1 tbsp. ground flaxseed
- 1 tbsp. honey
Put all ingredients in a blender and blend until smooth.
Egg Sandwich
In a pan, cook 1 egg and 2 slices of turkey bacon. Put your cooked egg and bacon over an English muffin. Add 2 slices of tomato and 2 lettuce leaves.
Smoked Salmon on Rue Bread
Get 2 pieces of rye bread and spread 2 tbsp. low fat cream cheese on them. Top your bread with 1 slice of smoked salmon and 2 tbsp. fresh chives.
Spinach and Potato Puree
In a big pan, sauté 1 cup shredded potatoes and 2 cups baby spinach. Whisk 2 egg whites and 1 whole egg and add them in the pan. Top everything with 2 tbsp. grated Parmesan cheese and some salt and pepper.
Marmalade and Walnut Toast
Mix 2 tbsp. marmalade, ½ cup cottage cheese, 3 tbsp. chopped walnuts and some cinnamon. Put this delicious mixture on 2 slices of bread and you get your perfect breakfast.
Lunch and Dinner
Choose 2 meals daily. All the meals are around 400 calories.
Soup with a whole-grain roll
Heat up 1 ½ cup canned lentil or butternut squash soup. Add 1 tbsp. olive oil and 1 tbsp. balsamic vinegar. Serve the soap with 1 whole grain roll.
Smoked Salmon Sushi
Wrap 3 seaweed sheets with a mixture of 2 tbsp. shredded cucumber, 3 tbsp. cooked brown rice, 2 tbsp. shredded carrot, ½ ounce smoked salmon and 1 tbsp. chopped avocado.
Chicken Salad
In a bid salad bowl, add ½ cup chopped carrots, 2 cups lettuce or any salad greens you like, 1 chopped hard-boiled egg, ¼ cup chopped avocado and 2 ounces skinless, baked chicken. Drizzle 2 tbsp. balsamic vinegar over your salad.
Wild Salmon
In a bowl, mix 3 tbsp. chopped celery, 4 ounces canned salmon, 1 tbsp. chopped chives, 1 tbsp. freshly squeezed lemon juice, 1 tbsp. olive oil and some black pepper. Serve this with 10 crackers.
Tofu Sandwich
In a frying pan, cook 1 piece of tofu until it’s golden. Once your tofu is cooked, it’s time to prepare your sandwich. Place the tofu on a whole grain roll, add sliced cucumbers, ¼ chopped avocado and some fresh cilantro.
Potato and Beans Taco
In a skillet, sauté 1 chopped sweet potato, ¼ tbsp. cumin and 1 chopped garlic clove for 10-15 minutes. Add ½ cup canned, black beans and cook for 5 more minutes. Warm up 3 corn tortillas, add the potato and beans mixture and top everything with fresh cilantro and salsa.
Gnocchi with Walnuts and Arugula
Cook ¾ cup of potato gnocchi. Serve your gnocchi with 2 tbsp. red wine vinegar, 2 cups fresh arugula, 2 tbsp. olive oil and some chopped walnuts.
Scallops with Bacon and Spinach
In a skillet, cook 6 scallops, 3 minutes on each side. In a big plate, toss ½ cup cherry tomatoes, 2 ½cup spinach, 2 tbsp. balsamic vinegar and add the cooked scallops on top.
Snacks
You’re allowed to have one snack a day. Each of these snacks has around 150 calories.
- 45 pistachios
- 4 sticks of celery with some almond butter
- 1 cup baby carrots or 1 cup broccoli with tzatziki sauce
- 1 cup edamame
- 8 tortilla chips with 4 tbsp. bean dip
Treats
You’re allowed to have 1 treat a day. Each treat has around 150 calories.
- Apple Crisp
Slice 1 apple and microwave it for 3 minutes. Top your apple with2-3 tbsp. granola. - German Chocolate Yogurt Parfait
Mix 2 tbsp. cacao powder, 2 tbsp. honey and ½ cup non-fat Greek yogurt. Top your dessert with some shredded coconut and chopped pecans. - Chocolate Nut Bark
Melt 2tbsp. chocolate chips and put the melted chocolate on a parchment paper. Sprinkle chopped nuts on top of the chocolate and put the chocolate in the fridge to cool. - Pumpkin Mousse
Mix ½ cup canned pumpkin, ½ cup non-fat Greek yogurt and 1 tbsp. honey. Top your treat with some cinnamon.