Meal plan for lightness and vigor

Meal plan for lightness and vigor

You know it’s high time to start jogging and work on your abs, yet even getting up in the morning from the bed is a real test to your willpower. We’ll try to breathe new energy into you in a very delicious way. Catch a ready for a 14-days diet menu.

We present you the weight loss diet menu for 14 days, the purpose of which is to:

Cheer up your body
Stimulate your metabolism
Provide you with a fresh radiant appearance

Experts believe that it can also help you lose a couple of excess kilos, yet it’s all up to you.

The miracle of rebooting the body, as always, lies on three pillars:

  • relatively modest portions of food,
  • abundance of fresh vegetables and fruits,
  • variable nutrition.

You will need:

-To not think about the proposed plan as of a diet – you will not have to starve, and it generally is against the rules.

– Observe the experiment conditions (read further).

– Have a responsible approach to buying products: your health and appearance depends on their quality. The principle is simple: take from the shelf the best that you can afford, and carefully read the labels.

– Do not start the program, if your doctor advises you another diet on the background of pregnancy, exacerbation of chronic diseases or for other reasons.

– Cook every day. But you will appreciate the simplicity of the dishes offered, we promise.

Experiment Conditions

Unfortunately, nothing will work without limits, prohibitions and talks about the regime. Here is a list of what you can and should do.

Eat 4-5 times a day. Breakfast and lunch servings should conditionally fit in two palms folded in boat shape, dinner – the size of a palm, snacks – volume of a fist.

Breakfast – no later than one hour after waking up, dinner – 3-4 hours before bedtime.

30 minutes before any meal, drink a glass of water. Total water volume per day should not be less than 1.5 liters.

Treat yourself to a slice of dark chocolate, if you feel an acute need for sweet, but not more often than once in two days.

List of prohibitions

  1. For two weeks, you will have to survive without sausages, hot dogs and other processed meat products.
  2. No preserves, including ready-made sauces.
  3. Products from flour of the highest grade will have to make room for those that are made of whole grains.
  4. Eat cakes and muffins only for holidays. For the next two weeks, you will get the sweetness of life from fruits, honey (1 tsp per day instead of dried fruits) and dark chocolate.
  5. Give up coffee and alcohol. If you think that this is absolutely impossible, you are allowed to have one cup of coffee per day and a glass of red dry wine at your own risk, not more than three times a week.

Diet Plan

Breakfast

  • Omelet of two eggs, tomato, tea with dried apricots (3 pcs.)

Snack

  • Apple or persimmon

Lunch

  • Pumpkin cream soup, rye bread with soft cheese

Snack

  • 50 g of almonds

Dinner

  • 100 g of baked white fish variety, cabbage and cucumber salad

Season all salads fill with vegetable oil. It would be perfect if you use a different oil every day (olive, pumpkin, sunflower, linseed, sesame).

Breakfast

  • Natural yoghurt, a sandwich with cheese and 1/4 of bell pepper, tea

Snack

  • Orange, a slice of dark chocolate

Lunch

  • Chicken patty, buckwheat, fresh vegetable salad

Snack

  • A glass of tomato juice, two slices of rye bread

Dinner

  • Vegetable soup with fresh herbs

Nutritionists appreciate soups as comfortable (voluminous, nourishing), and at the same time light food. To really not go over with calories, be sure that your serving is 250 ml, if the soup is accompanied by a salad or a second dish, and 350 ml – if it performs solo.

Breakfast

  • Toast with red fish variety and 1/2 avocado, herbal tea

Snack

  • Tea, prunes (3 pcs.)

Dinner

  • Lentil purée soup, Greek salad

Snack

  • Apple, 2 tbsp.of peanut butter

Dinner

  • Smoothie of 250 ml of drinking yogurt, banana and ground cinnamon

Breakfast

  • Oatmeal with dried cranberries, yoghurt, apple

Snack

  • 50 g of unsalted peanuts

Lunch

  • Pasta with chicken and spinach, fresh vegetable salad

Snack

  • Persimmon

Dinner

  • Pea soup puree, rye bread with soft cheese

Breakfast

  • Salad from leafy greens, cherry tomatoes, boiled eggs and Dijon mustard

Snack

  • Tea with lemon, dates (3 pcs.)

Lunch

  • Baked beef, buckwheat, cabbage and carrot salad

Snack

  • Apple or orange

Dinner

  • Vinaigrette, a slice of bread with cheese

Breakfast

  • 200 g of cottage cheese, tea with a baked apple

Snack

  • Rye bread with red fish variety and 1/2 avocado

To preserve a cut avocado in the best shape for a couple of days, leave the stone in the half that you don’t need to use right now, tightly wrap it with food film and place it into the fridge.

Lunch

  • Vegetable soup with sour cream

Snack

  • Orange, 30 g of dark chocolate

Dinner

  • 150 g of hummus, fresh carrots and celery

Breakfast

  • Omelette of two eggs with onions and fresh herbs

Snack

  • Toast with peanut butter, tea

Lunch

  • Baked chicken breast, salad of yellow, red and green bell pepper

Use colorful vegetables for salads. This way you fill your plate with antioxidants and vitamins with different useful properties.

Snack

  • Banana

Dinner

  • Lentil soup with soft goat cheese

Breakfast

  • Smoothie made from drinking yogurt, dates (5 pcs.) and a pinch of vanilla

Snack

  • Sandwich with cheese and cucumber

Lunch

Fish soup, fresh vegetable salad

Snack

  • Orange or apple

Dinner

  • Salad with leafy greens, fresh vegetables, chicken breast and hazelnuts

Breakfast

  • Scrambled eggs from two eggs, cherry tomatoes, bread

Snack

  • Tea, dried figs (2 pcs.)

Lunch

  • Salad with leafy greens, fresh vegetables and shrimps, rye bread

Snack

  • Baked apple, 30 g of almonds

Dinner

  • Bell pepper stuffed with quinoa and cheese

Breakfast

  • Oatmeal porridge, toast with cheese and blue mold, tea

If breakfast seems not enough nourishing, add 2 tablespoons of protein powder or the same amount of flax flour to your porridge.

Snack

  • Mandarin (2 pcs.)

Lunch

  • Pumpkin cream soup with pumpkin seeds and croutons

Snack

  • Tea, prunes (3 pcs.)

Dinner

  • Baked red fish, rice, cabbage and cucumber salad with sesame seeds

Breakfast

  • Roll of pita bread, baked chicken breast, 1/2 avocado and arugula, tea

Snack

  • Banana

Lunch

  • Broth with egg, beef cutlet, cabbage and carrot salad

Snack

  • Tea, 2 tbsp.of pine nuts

Nuts are not just fats, essential for the beauty of our skin and hair, but also a generous dose of protein, vitamins and microelements.

Dinner

  • Salad with baked aubergines, bulgur and fresh spinach

Breakfast

  • Salad of leafy greens, fresh vegetables and 1 tbsp.flax seeds, bread

Snack

  • Sandwich with 2 tbsp.of hummus and a cucumber

Lunch

  • Vegetable soup, 100 g of fish with bulgur

Snack

  • Pomegranate, natural yoghurt

Dinner

  • Oven baked beef, boiled beans with paprika and chili

Experiment with spices when you make salads, soups and even oatmeal. Most herbs and spices possess strong antioxidant and antimicrobial properties, which is very valuable, especially during the season of colds and flu.

Breakfast

  • Omelette of two eggs with onions and tomatoes, toast with cheese, tea

Snack

  • Apple, a slice of dark chocolate

Lunch

  • Oven-baked turkey, vegetable salad

Snack

  • 50 g of almonds

Dinner

  • Yogurt

Breakfast

  • Sandwich with red fish variety and 1/4 avocado, tea, dried apricots (3 pcs.)

Snack

  • Pear, 1 tbsp.of peanut butter

Lunch

  • Lentil purée soup, rye bread with soft cheese

Snack

  • Natural yogurt, 30 g of dried cranberries, tea

Dinner

  • Buckwheat with mushrooms and onions