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In two weeks you can lose 5 kilos without doing anything crazy!
Photo: Carlos Bessa
On the two-week diet, you are entitled to 1,100 calories. And it can dry up to 5 kilos. Here you are entitled to larger portions of protein – a nutrient with the power to increase feelings of fullness and reduce carbohydrate absorption. Combine meal options for two weeks.
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Breakfast
Option 1
1 cup. (tea) anti-hunger cappuccino (recipe below) + 1 slice of light whole wheat bread with 1 tbsp. (soup) of light cottage cheese and 1 slice of light turkey breast
Option 2
1 pot of natural skimmed yogurt with 2 col. (soup) of light granola + 1 portion of fruit (½ papaya or 1 thick slice of melon)
Option 3
1 glass (250 ml) of light soy milk (or skimmed milk) mixed with 5 frozen strawberries + 1 wholemeal toast with ½ melted cheese and 1 tbsp. (soup) diet jelly
Option 4
1 glass (250 ml) of watermelon juice blended with ginger + 1 slice of light wholemeal bread with 1 slice of light white cheese and 1 slice of light turkey breast
Option 5
1 cup (250 ml) skimmed (or soy) milk, blended with 1/2 papaya and 1 Brazil nut + 2 wholemeal saltine crackers
Morning snack
Option 1
3 apricots
Option 2
1 fruit (guava, pear, apple)
Option 3
1 serving of fruit (½ papaya with juice of ½ lemon or 1 thick slice of pineapple)
Option 4
1 light cereal bar
Option 5
1 Brazil nut
20 minutes before lunch
2 large glasses (500 ml) satiety juice (recipe below)
Lunch
Option 1
Green salad (lettuce, watercress, chard, arugula, endive) + 3 col. (soup) braised kale + 2 col. (soup) of rice (wholegrain, preferably) + ½ ladle (small) of beans + 1 large fillet (150 g) of grilled chicken
Option 2
Mixed salad (lettuce, tomato, radish, heart of palm, cucumber) + 3 col. (soup) steamed broccoli + 2 col. (soup) of brown rice + ½ shell (small) of lentils + 1 large fillet (150 g) of grilled fish
Option 3
Green salad + 3 col. (soup) grated beetroot + 3 col. (soup) of brown rice + 1 medium fillet (100 g) of red meat with onions
Option 4
Green salad + 3 col. (soup) of steamed cauliflower + 2 wholemeal pancakes with broccoli stuffing, light cream cheese and shredded chicken topped with tomato sauce
Option 5
Mixed salad + 1 small sweet potato roasted with 1 drizzle of olive oil + 1 medium portion (100 g) of pot meat with tomato sauce
afternoon snack 1
Option 1
1 cup (250 ml) coconut water
Option 2
4 unsalted almonds
Option 3
1 fruit (kiwi, apple, pear, tangerine)
Option 4
1 banana-apple with cinnamon (if you want, heat it in the microwave)
Option 5
1 serving of fruit (½ papaya with lemon juice or 1 thick slice of melon)
afternoon snack 2
Option 1
1 cup (250 ml) protein chocolate milk (recipe below)
Option 2
1 cup ricotta cream (recipe below)
Option 3
1 pot of natural skimmed yogurt with 2 col. (soup) light granola
Option 4
1 slice of light whole wheat bread with 1 tbsp. (soup) light creamy ricotta and 1 slice of light turkey breast
Option 5
1 protein bar (maximum 160 calories) 20 minutes before dinner + 2 cups (500 ml) satiety juice (recipe below)
To have lunch
Option 1
Green salad + 1 plate (bottom) of pumpkin soup + 1 large fillet (150 g) of grilled chicken
Option 2
Green salad + 3 col. (soup) grated carrot + 2 scoops of wholemeal pasta with tomato sauce and 1/2 can of light tuna
Option 3
Mixed salad + Omelette with vegetables (2 eggs and peas or carrots) + 1 light wholemeal toast
Option 4
1 serving of cheese and tomato frittata (recipe below) + 1 slice of light wholemeal bread
Option 5
Tuna mini pizza: 1 medium whole-grain pita bread, 2 tbsp. (soup) of tomato sauce, ½ can of light tuna (or sardines), 1 slice of light mozzarella, 1 drizzle of olive oil (take it to the oven until the cheese melts)
Supper
Option 1
1 cup of light gelatin with light yogurt
Option 2
2 col. (soup) of avocado with lemon and sweetener
Option 3
1 fruit (orange, apple, peach, kiwi)
Option 4
1 serving of fruit (5 strawberries or 1 thick slice of pineapple)
Option 5
1 pot of light fruit yogurt
Nutritionist tip:
Season the salads with 1 tbsp. (dessert) of olive oil, salt and vinegar (or lemon).
(Code Content: 784435)
anti hunger cappuccino
Flaxseed, present in cappuccino, will help you hold back hunger and keep your diet firm.
Ingredients
1 cup. (tea) light soy milk
1 col. (soup) flaxseed
1 col. (soup) light or diet cappuccino
Sweetener to taste (optional)
Way of doing
Heat the soy milk well and blend it in the blender with the flaxseed and the cappuccino.
Yield: 1 cup
Calories: 151
satiety juice
Ingredients
1 liter of water
1 small envelope (12 g) of sugar-free grape gelatin (strawberry or passion fruit)
Way of doing
Heat half the water and dissolve the gelatin. Add the rest of the water and bring to a boil. If it hardens, remove it from the fridge 5 minutes before consuming to get the consistency of juice.
Yield: 4 cups (1 liter)
Calories per cup: 10
protein chocolate milk
Ingredients
1 cup. (tea) of iced skimmed milk
1 col. (soup) diet chocolate milk
2 col. (soup) of whey protein (protein powder isolated from whey)
sweetener to taste
2 ice stones
Way of doing
Beat the ingredients in the blender.
Yield: 1 cup
Calories: 139
ricotta cream
Ingredients
¼ cup ricotta (tea)
4 drops of vanilla essence
1 col. (tea) powdered sweetener
1 col. (tea) sliced almonds
1 col. (dessert) cocoa powder (unsweetened)
Way of doing
Mash the ricotta with a fork and add the other ingredients. Mix well and bring to a boil.
Yield: 1 cup
Calories: 90
Cheese and tomato frittata
Ingredients
1/2 tomato in slices
2 slices of light turkey breast
2 slices of light cheese
2 eggs
Salt and oregano to taste
Way of doing
Distribute the tomato in a small non-stick frying pan. Put the turkey breast and cheese. Lastly, add the cracked eggs and season with salt. Cover and cook over low heat for 10 minutes.
Yield: 1 serving
Calories: 159