Post-Party Detox –

To give weight loss a new boost, this menu starts with a detox week. “Assembling the dish with minimally industrialized foods and with detoxifying potential favors the work of the liver in eliminating toxins. The result is a deflated body that is less resistant to burning fat”, explains functional nutritionist Karina Pimentel, from Les Cinq Gym, in São Paulo. The positive effect appears mainly on the belly: it’s smooth, flat! You will repeat this same menu in the last week – thus ending the program with an extra dose of energy and making up for Christmas and New Year’s Eve food. But it’s not to stay the whole month in the detox! In weeks two and three, follow the 1,400-calorie menu. “It is important for filling up, accelerating metabolism and, associated with exercise, favoring muscle strengthening”, says Karina. So, ready for the final stretch!?

WEEKS 1 AND 4
In these two weeks, the diet focuses on foods with detoxifying power. Objective: to destroy any excess on the belly, waist, hips… You will also feel the difference in your hair, skin and energy!

BREAKFAST
Option 1
• Green juice: 1 glass (200 ml) of coconut water mixed with 1/2 apple with skin, 1 cabbage leaf, 1/4 of cucumber with skin, mint and 1 tbsp. (tea) of chlorella in
dust
• 3 large rice crackers (or 10 mini rice crackers) with 1 tbsp. (soup) of hummus (or tofu paste or guacamole)

Option 2
• Smoothie: 3 col. (soup) of sugar-free açaí blended with 1 banana and 1/2 glass of 100 ml of water. Sprinkle with 1 crushed Brazil nuts

• 1 boiled egg

Option 3
• Tapioca: 2 col. (soup) of gum and 1 col. (tea) of chia or linseed stuffed with 1 scrambled egg with chopped parsley (or 1 tablespoon of tofu paste blended with boiled beetroot, olive oil and salt)

• 1 cup. (tea) green tea (or fennel or lemon balm)

MORNING SNACK
Option 1
• 1 thick slice of mango (or 1/2 papaya or 1 banana) with 1 tbsp. (tea) chia

Option 2
• 2 medium slices of watermelon (or 1 green apple) drizzled with 2 col. (tea) of lemon juice and zest and sprinkled with 1 col. (tea) of pistachios (cashew nuts) with cayenne pepper

Option 3
• Shake: 1 glass (200 ml) of oat milk (almond or coconut) mixed with 8 strawberries, 1 tbsp. (soup) of quinoa flakes (or oat bran) and 1 col. (soup) of banana biomass
green

LUNCH
Option 1
• 1 plate (flat) of salad: cabbage in thin strips, boiled broccoli and grated raw carrot
• 5 col. (soup) cooked quinoa with green beans
• 3 col. (soup) of cooked lentils
• 1 fillet (medium) of fish baked with rosemary, tomato and red onion

Option 2
• 1 plate (flat) of salad: green leaves at will with onion, cucumber and cherry tomato
• 1 medium slice of pumpkin cooked with olive oil and herbs
• 3 col. (soup) brown rice with turmeric (turmeric)
• 1 homemade salmon burger (or 1 salmon fillet) grilled

Option 3
• 1 plate (flat) of salad: cooked green beans, grated raw zucchini, cooked eggplant and cherry tomatoes
• 1 small shell of chickpeas, cooked and sprinkled with parsley and chives
• 1 chicken fillet (medium) breaded with rolled oats and roasted

AFTERNOON SNACK
Option 1
• 1 cup. lemongrass tea with lemon drops
• 1/2 papaya with 1 col. (soup) of chia
• 1 slice of ricotta (or tofu) grilled with coconut oil and seasoned with herbs (thyme, oregano)

Option 2
• 1 cup (200 ml) pineapple juice blended with mint and ginger
• 4 boiled quail eggs seasoned with 1 drizzle of extra virgin olive oil and oregano

Option 3
• Coconut smoothie: 1/2 cup (100 ml) ice water blended with 5 strawberries, 1 tbsp. (soup) oat flakes, 1 col. (soup) of grated coconut and mint (if you want to sweeten it, use a little coconut or demerara sugar)

TO HAVE LUNCH
Option 1
• 1 dish (bottom) of detox soup

Option 2
• 2 medium pieces of zucchini lasagna

Option 3
• 1 plate (bottom) of lentil soup, chickpeas and shredded chicken

SUPPER
option 1
• 2 slices of pineapple with ginger and cinnamon
• 1 cup. chamomile tea

Option 2
• 2 col. (soup) of avocado beaten with 1 col. (tea) cocoa powder
• 1 cup. Passiflora tea (passion fruit leaves)

Option 3
• 1 Brazil nut and 6 almonds (or cashew nuts)
• 1 cup. melissa tea

SEASONING FOR SALAD: 1 col. (tea) of extra virgin olive oil, lemon, little salt and 2 col. (tea) chia seed (or sunflower)

WEEKS 2 AND 3
Lean protein and low-glycemic carbs should remain your go-to foods for these two weeks on the diet—or, if you like, for life.

BREAKFAST
Option 1
• 1 glass (200 ml) of vegetable milk (oat, almond) with coffee
• Crepioca: 1 col. (soup) of tapioca gum mixed with 1 beaten egg, 1 col. (tea) of chia and salt. Spread in a skillet greased with coconut oil (or olive oil) and brown on both sides. Stuff with 1 col. (soup) of sugar-free jelly (or cottage cheese)

Option 2
• 1 cup. (tea) coffee
• 2 slices of wholemeal bread with 1 thin slice of white cheese and 2 slices of roast beef
• 1/2 papaya with 1 col. (tea) chia

Option 3
• 1 natural skimmed yogurt mixed with red fruits (blackberry, raspberry, blueberry), 1 tbsp. (soup) oat bran and 1 col. (dessert) of hydrolyzed collagen (stevia, optional). Sprinkle with unsweetened granola

MORNING SNACK
Option 1
• 1 fruit (peach, kiwi)
• 10 almonds

Option 2
• 1 medium slice of cooked sweet potato sprinkled with powdered cinnamon

Option 3
• 1 cup (200 ml) of coconut water
• 1 wholemeal toast with 2 tbsp. (tea) of cottage

LUNCH
Option 1
• 1 plate (flat) of salad: green leaves and grated raw carrot
• 2 slices of grilled zucchini
• 3 col. (soup) brown rice
• 1 bean shell
• 1 fillet (medium) of fish baked with tomato

Option 2
• 1 plate (flat) of salad: lettuce, alfalfa sprouts, cucumber and cherry tomatoes
• 1 saucer (tea) of stewed pea peas
• 3 col. (soup) cassava puree
• 2 grilled chicken fillets (small)

Option 3
• 1 plate (flat) of salad: lettuce, red cabbage, grated raw carrots, broccoli and 3 buffalo mozzarella
• 2 scoops of wholemeal pasta with tomato sauce and ground lean meat

AFTERNOON SNACK
Option 1
• 1 natural skimmed yogurt with 1/2 chopped banana, 1 tbsp. (soup) of granola

Option 2
• 1 mini pita bread with 1 fillet (small) of shredded chicken, arugula and tomato

Option 3
• 1 small tapioca stuffed with 1 scrambled egg (or cottage cheese with a drizzle of olive oil and oregano)

TO HAVE LUNCH
Option 1
• Tabbouleh: 4 col. (soup) cooked grain quinoa, diced tofu, tomato, cucumber, green leaves, lemon zest, 2 tbsp. (tea) olive oil and little salt
• Omelette: 2 eggs, chopped red onion and grated zucchini

Option 2
• 1 dish (dessert) of vegetables (carrots, zucchini, eggplant) in strips and roasted with 1 drizzle of olive oil
• 2 col. (soup) black rice (or brown collard greens) with turmeric
• 4 col. (soup) of lean meat cooked in mustard sauce

Option 3
• 1 plate (flat) of complete salad: lettuce, 1 fillet (medium) of grilled chicken in strips, 2 col. (soup) wholemeal penne, cherry tomatoes and 4 slivered almonds

SUPPER
Option 1
• 1 banana baked with cinnamon

Option 2
• 4 mini rice biscuits with 2 col. (tea) unsweetened peanut butter (or hummus)

Option 3
• 1 bowl of chia pudding