This complete menu with light dinner dries up to 1 kg per week –

When jeans are tight, better redistributing menu calories between meals is easy and efficient. The ideal: indulge in breakfast, feel satisfied at lunch and take it easy on dinner. Study after study shows that skipping the first meal makes you prone to filling your plate at dinner and putting on weight.

Read more: Which assets are important to hydrate your hair at home?

Try to organize yourself for dinner at 9 pm (or up to three hours before bedtime) and improve the menu. Get inspired by the suggestions of nutritionists Daniela Cyrulin and Maria Fernanda Cortez. You will unite the happiness of feeling the baggy jeans again and the peace of mind of keeping your heart healthy.

Until 9 pm
Big breakfast, strong lunch and light dinner. Don’t forget to eat no more than three hours before bed to get a good night’s sleep and get rid of extra weight.

Read more: 4 tips to change your dinner and lose up to 1 kg per week

BREAKFAST

Option 1
• 1 frozen banana beaten with 1 pot of natural yogurt (or vegetable milk), 1 col. (tea) cocoa and cinnamon
• 2 scrambled eggs with 1 col. (soup) of cottage cheese and 1 pinch of turmeric

Option 2
• 4 col. (soup) of avocado beaten with 1 glass (200 ml) of milk (almond, coconut, chestnut) and 1 col. (soup) rolled oats
• 4 chia buns (see recipe here) with 1 thin layer of butter (or sugar-free jam)

Option 3
• 1 glass (200 ml) of green juice: 1 cabbage leaf beaten with mint, ginger, lemon juice, 1 slice of pineapple and coconut water or filtered water
• 1 crepioca (recipe here) with 2 col. (soup) of cottage cheese

MORNING SNACK

Option 1
• 1 fruit + 2 col. (soup) mix of nuts (cashew nuts, almonds, Brazil nuts, walnuts, peanuts)

Option 2
• 1 sugar-free dehydrated banana

Option 3
• 1 apple cooked with cinnamon and powdered cloves

Read more: Vegan menu: 8 practical snacks and drinks to carry in your purse

LUNCH

Option 1
• Salad: lettuce, cherry tomatoes, cucumber as desired with 1 tbsp. (dessert) sesame
• 3 col. (soup) brown rice flatbread cooked with grated zucchini
• 3 col. (soup) minced meat with grated carrot and fresh peas

Option 2
• Salad: grated raw beetroot, purple and white cabbage as desired with 1 tbsp. (dessert) raisin
• 3 col. (soup) of rice 7 cereals
• 1 medium fillet of chicken breast rolled with carrots and green olives
• 1 dish (dessert) of broccoli sautéed with garlic and olive oil

Option 3
• Salad: plain, American and purple lettuce, cherry tomatoes and grated raw carrots with 2 tbsp. (soup) cooked chickpeas
• 1 grilled hake fillet (season and coat with sesame and linseed seeds)
• 4 col. (soup) of cauliflower rice with chopped parsley

Seasoning for the salad: lemon (or vinegar), a little salt and 1 drizzle of olive oil

AFTERNOON SNACK

Option 1
• 3 chia rolls with 1 thin layer of hummus (chickpea paste) or 1 handful of roasted chickpea snack

Option 2
• 1 cocoa banana muffin (recipe here)

Option 3
• 1 bag (40 g) of baked sweet potato (or yam) chips

Read more: Study proves that it is possible to lose weight without counting calories

TO HAVE LUNCH

Option 1
• Salad: 3 col. (soup) of boiled beet in cubes and 2 col. (soup) pumpkin seed without shell and without salt
• 1 plate (bottom) of zucchini spaghetti with fresh tomato sauce (check recipe here) and sprinkled with 1 grated Brazil nut

Option 2
• 1 plate (bottom) of pearl barley soup

Option 3
• 3 col. (soup) of cauliflower tabbouleh
• 1 grilled eggplant (or chickpea) burger
• 1/2 sweet potato, sliced, roasted with 1 drizzle of olive oil, a little salt and rosemary

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