Eliminate 6 kilos in 1 month and avoid sagging –

The solution for a firm body necessarily involves the food you put on your plate. And protein (muscle mass ally) cannot be left out. On the contrary: in this menu, it corresponds to between 20% and 30% of the calories that you can consume in the day. There is also balance in the proportion in which it enters breakfast, lunch and dinner.

After all, studies show that just the first 30 grams of protein eaten in a meal builds muscle. “The rest can be stored as fat”, warns Beatriz Moraes, nutritionist at Equilibrium Consultoria em Nutrição e Bem-Estar, in São Paulo. Here, nutritionist Luana Grabauskas, also from Equilibrium, allocated part of the protein to snacks – this way it is easier for you to tame hunger and follow the diet.

See also: 12 foods to gain muscle

Another important measure: combining two sources of the pro-muscle nutrient on the plate. Meat and chickpeas, for example. “The protein digestion of these foods happens at different times. With that, the body has a better chance of taking advantage of it to increase muscle mass”, says Beatriz. Also be prepared to consume soy-based drinks and whey protein (protein isolated from whey). Thus, you lose weight easily and without getting flaccid!

pro-muscle diet

To put together the menu of the day, combine the meal options as you prefer. If you like, repeat the suggestions you liked best on the other days:

Breakfast

Option 1: 1 pot of skimmed yogurt with 5 chopped strawberries and 1 col. (soup) quinoa flakes (optional sweetener) + 1 wholemeal toast with 1/2 col. (soup) of light cottage cheese (or light ricotta cream)

Option 2: Fruit smoothie: 1 glass (200 ml) of soy milk mixed with 1 fruit (apple, pear or passion fruit) and 1 tbsp. (soup) of oats (or quinoa flakes) + 1 slice of light wholemeal bread with 1 slice of ricotta and 1 drizzle of olive oil

Option 3: 1 slice of light whole wheat bread with 2 slices of light turkey breast and 1 drizzle of olive oil + 1 glass of low-fat yogurt with 1 slice of papaya (or 1/2 banana) chopped

Option 4: 2 light wholegrain toast with 1 scrambled egg + 1 cup (200 ml) light soy milk shaken with 1 slice of melon

Option 5: 2 slices of light whole wheat bread with 1/2 col. (soup) of light ricotta cream (or 1/2 col./soup of light cottage cheese) + 1/2 pot of low-fat yogurt mixed with 1/2 cup (100 ml) of light soy milk and 1 slice of papaya

Nutritionist’s tip: Drink tea and coffee as much as you like (sweetener is optional).

Morning snack

Option 1: 1 fruit (pear, peach, apple, tangerine) + 1 Brazil nut

Option 2: 1 box of soy-based juice + 1 light whole grain bar

Option 3: 1 box of light fruit juice + 3 raw unsalted almonds

Option 4: 1 sugar-free banana + 2 walnuts

Option 5: 2 wholemeal cookies + 2 dried apricots

Lunch

Option 1: Salad: cabbage in thin strips, 1/2 cucumber and 1/2 tomato in slices + 3 col. (soup) mandioquinha, potatoes and yams cooked, roasted or sautéed + 1 fillet (100 g) of grilled chicken with tomato sauce and basil + 2 col. (soup) of brown rice (or white with vegetables) + 1/2 cup (medium) of beans (chickpeas, soybeans or lentils)

Option 2: Salad: mix of green leaves (red lettuce, iceberg lettuce, arugula) and 1/2 Japanese cucumber + 3 col. (soup) of braised zucchini with tomato and onion + 1 grilled turkey (or soy) burger + 4 col. (soup) of white rice with lentils

Option 3: Salad: mix of green leaves, grated carrots and cherry tomatoes + 2 tbsp. (soup) of cooked pumpkin (or eggplant sautéed with tomato and onion) + 1 fillet (100 g) of lean meat (filet mignon, duckling, coxão mole) grilled or with onions + 3 col. (soup) brown rice + 3 col. (soup) cooked chickpeas

Option 4: Salad: mix of green leaves and grated raw beetroot + 2 col. (soup) of cooked fresh peas + 1 medium potato roasted with herbs + 1 medium fillet (100 g) of fish (whiting, salmon) roasted with herbs

Option 5: Salad: mix of green leaves with sliced ​​radish 1 wholemeal pasta skimmer with 2 meatballs cooked in sugo sauce

Afternoon snack

Option 1: 1 pot of light fruit yogurt + 2 wholemeal cookies

Option 2: 1 slice of light whole wheat bread with 1 thick slice of white cheese

Option 3: 1 bowl of gelatin prepared with 1 dose of whey protein (or 1 glass/200 ml of fruit juice mixed with 1 dose of whey protein)

Option 4: 1 glass (200 ml) of soy-based drink + 1 quinoa bar (or light whole grain)

Option 5: 1 small protein bar (or 1/2 large protein bar)

To have lunch

Option 1: Complete salad: mix of leaves (lettuce, arugula, watercress), 8 cherry tomatoes, 1 can of light tuna (or 5 sticks of kani kama), 2 col. (soup) corn (or cooked grain quinoa)

Option 2: Salad: mix of leaves with raw and grated beets and carrots + 3 col. (soup) of ground beef (or 2 tablespoons of shredded beef jerky) + 2 tablespoons (soup) cassava puree

Option 3: Salad: red cabbage in strips with sliced ​​tomato and onion + 1 fillet (100 g) of grilled chicken breast + 2 tbsp. (soup) of white rice with broccoli

Option 4: Salad: mix of leaves with radish and sliced ​​Japanese cucumber + 1 tbsp. (soup) of braised zucchini and eggplant + 1 piece (100 g) of baked or cooked fish with tomato + 2 col. (soup) mashed potato

Option 5: Salad: mix of leaves with 1/2 grated raw zucchini + 2 col. (soup) brown rice + 2 col. (soup) diced chicken cooked with tomato and onion (chicken type)

Supper

Option 1: 1 pot of light fruit yogurt

Option 2: 1 cup (200 ml) skim milk with cocoa powder (optional sweetener)

Option 3: 1 cup (200 ml) light soy drink

Option 4: 1 glass (200 ml) of fruit juice shaken with 1 serving of whey protein

Option 5: 1 medium slice of white cheese