With this menu you can lose 3 kg in a month without going hungry –

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You don’t have to starve yourself to eliminate those 3 kilos that insist on not going away. If it’s an amount that makes you feel full, nutritionist Daniela Cyrulin, from Nutri&Consult, in São Paulo, put together a 1,300-calorie menu that promises to help lose weight eating well. Check out:

Breakfast

Option 1

1 crepioca stuffed with 4 chopped strawberries and 1 col. (tea) of chia seeds

Option 2

Smoothie bowl: 1 pot of natural yogurt mixed with 3 col. (soup) of avocado and sprinkled with 3 chopped walnuts and 1 col. raisin (soup)

Option 3

2 scrambled eggs with 2 col. (soup) of cottage cheese

Morning snack

Option 1

1 cup. (tea) coconut chips

Option 2

1 cup. (tea) chickpea snack

Option 3

2 col. (soup) of mixed nuts

Lunch

Option 1

1 plate (dessert) of cherry tomato salad, watercress, grated carrots and sunflower seeds Papillote fish with mushrooms 1/2 cup of lentils 3 col. (soup) of brown rice Sautéed spinach at will

Option 2

1 plate (dessert) of lettuce salad, boiled chickpeas and diced cucumber 1 chicken fillet 3 col. (soup) cassava puree Broccoli braised as desired

Option 3

1 plate (dessert) of arugula salad, grated beets and pumpkin seeds 3 col. (soup) minced meat with corn 3 col. (soup) cooked and braised quinoa with grated carrot Grilled zucchini as desired

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Afternoon snack

Option 1

3 rice crackers with tuna and avocado pate

Option 2

1 cup. (tea) popcorn popped with olive oil

Option 3

1 banana baked with cinnamon and oatmeal

To have lunch

Option 1

1 plate (flat) of salad with tuna, green leaves, grated carrots and beets, diced tomatoes and chopped Brazil nuts

Option 2

Vegetable omelette: 2 eggs, onion and 2 tablespoons fresh peas (or spinach or carrots) 3 thick slices roasted sweet potato with rosemary

Option 3

Supper

Option 1

Option 2

1 small banana cut into slices and grilled with coconut oil

Option 3

1 small pot of natural yogurt blended with berries