How to lose weight? It is enough to eat breakfast similar to dinner - tasty and low-calorie, and a light lunch in between. This new way of losing weight provides the body with the protein and energy it needs, and allows you to lose up to three kilos in three weeks. Permanent, no yo-yo effect.

Meat and cottage cheese - here's a duo forslim figure . Decide on them by composingdietwith an appropriate menu for breakfast, lunch and dinner.

Breakfast sandwich

Prepare one of the following dishes each morning. All proposals have a similar caloric value (approx. 300 kcal).

  • Avocado croutons - brown 2 slices of toast, each brush with a spoon of cottage cheese. Peel and slice 1/4 avocado, drizzle with lemon juice and put on sandwiches. Sprinkle with s alt and pepper.
  • Cottage cheese with herbs - mix 4 grams of cottage cheese with 2 tablespoons of watercress sprouts and chopped basil. Season with a teaspoon of lemon juice, a pinch of s alt and pepper. Brush 2 slices of wholemeal bread.
  • Sandwich with sirloin - brush 2 slices of bread with 2 teaspoons of cottage cheese, put 4 grams of salmon sirloin.
  • Egg sandwich - hard-boil the egg, peel and cut it. Brush 2 slices of wholemeal bread with 2 teaspoons of cottage cheese and lay the egg. Sprinkle with s alt, pepper and a tablespoon of chopped chives.
  • Mozzarella toast - brown 2 slices of brown toasted bread and brush with 2 teaspoons of cottage cheese. Slice the tomato and 4 grams of mozzarella and put on the toast.
  • Crispy bread with rocket - 2 slices of bread, brush with 4 tablespoons of lean cottage cheese, cover with rocket and celery cheese.
  • Sandwich with smoked salmon - brush 2 slices of wholemeal bread with cottage cheese. Sprinkle the slice of smoked salmon with lemon juice and place on the bread.

Light dinner

Choose from:

» Chicken with dip and spaghetti (605 calories). Slice 12 grams of chicken breast, season with s alt and pepper. Fry in 2 tablespoons of olive oil. Mix 5 grams of yogurt with 2 tablespoons of chopped chives, chopped onion and a teaspoon of lemon juice. S alt. Cook 5 grams of pasta. Put 10 grams of chopped cherry tomatoes, 2 chopped onions into the pan,clove of garlic. Stew for 3 minutes. Pour in 4 tablespoons of broth. Cook for 3 minutes. Add the pasta and basil leaves. Season to taste.

» Tenderloin with celery salad (603 calories). Slice 12 grams of pork tenderloin. Mix with a teaspoon of mustard. Brush the meat with the paste. Fry in a tablespoon of olive oil. Make a dip. To 3 grams of cottage cheese, add half a pod of chopped paprika, a teaspoon of wine vinegar and 2 tablespoons of orange juice. Season with s alt and pepper. Make a salad. Chop 5 grams of celery and mix it with 4 grams of arugula. Pour the sauce over the salad with a tablespoon of olive oil, teaspoons of balsamic vinegar, 2 teaspoons of bouillon and 2 teaspoons of orange juice.

» Salmon with potato salad (587 calories). Drizzle 8 grams of salmon fillet with 2 teaspoons of lime juice, sprinkle with s alt and pepper. Fry the fish in a tablespoon of olive oil. Mix a tablespoon of sambal oelek paste with 2 tablespoons of orange juice and a teaspoon of lime juice. Season with s alt and pepper. Make a salad - prepare 15 grams of potatoes and cucumbers. Boil the potatoes. Slice the vegetables. Mix a teaspoon of olive oil, 2 teaspoons of vegetable stock, 3 tablespoons of lime juice, chopped onion, and half a teaspoon of horseradish. Pour the sauce over the salad.

» Minestrone plus zucchini (609 calories). Slice half the red pepper, the celery stalk, the carrot, the onion and the garlic clove. Fry the vegetables in a teaspoon of olive oil. Pour 200 ml of vegetable broth and cook for 6 minutes. Add 5 grams of cooked red lentils. Season the soup to taste. Slice a small zucchini lengthwise into thin slices and place on a plate. Place the chopped tomato on top. Pour over the sauce made from a teaspoon of olive oil, a tablespoon of balsamic vinegar, and a tablespoon of lemon juice.

Cottage cheese for dinner

Choose the dishes you want from the list below. Each of them contains no more than 100 kcal.

  • Peppers with yoghurt. Toss a small cup of lean yogurt with a tablespoon of hot pepper paste and finely chopped half of the paprika pod. Season with s alt and a tablespoon of lemon juice.
  • Cottage cheese with sprouts Mix 6 grams of cottage cheese with a tablespoon of orange and lemon juice, s alt and cayenne pepper. Add 2 tablespoons of sunflower sprouts and watercress.
  • Egg paste. Hard-boil the egg. Mix a tablespoon of lean cottage cheese with horseradish, half of the chopped onion and half of the egg. Season with s alt and black pepper. Eat a slice of crispbread.
  • Paste with radishes. In a salad bowl, combine 2 g of lean yogurt with 2 g of lean cottage cheese and 6 g of grated radishes. Add a teaspoon of horseradish, 2 tablespoons of lemon juice, a pinch of s alt and pepper. Eat with 2 grissini sticks or a slice of pumpernickel.
  • Tomato mix. Dice 2 tomatoes andmix with 5 grams of lean yogurt and 4 grams of cottage cheese. Add 2 tablespoons of chopped basil, season with s alt and pepper. Brush the paste on two rice cakes.
  • Carrot Salad Mix 5 grams of lean yogurt with 4 grams of lean cottage cheese, a tablespoon of chopped fresh mint, 2 tablespoons of chopped chives, 2 tablespoons of lime juice. Grate the carrots and pour over the sauce.

Yo-yo effect - how to avoid it

Did you lose weight? Way to go! However, this is not the end of the way to a slim figure. Maintaining the weight achieved is just as demanding as the diet. How to avoid the yo-yo effect. How to eat after a diet? Listen to the dietitian and he alth coach Elżbieta Lange.

Category:

Slimming