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Diet to start the year

Diet to start the year
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Published: 01/02/2013 - Updated: 10/07/2018

Author: Miriam Reyes

Getting the ideal weight can be difficult, especially after the Christmas holidays and New Year; however, is not an impossible mission.

The following menus are an option to start the year healthy, they are suitable for the average woman, and weight loss can be between half a kilo per week.

Remember that it is necessary to exercise ourselves; half-hour of daily walk can be excellent ally when it comes to losing weight.

Contents

  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
  • Day 7

Day 1

Breakfast:

  • ½ grapefruit or 1 orange.
  • 1 cup of fresh fruit with cottage cheese
  • 1 or 2 slices of multigrain bread, lightly buttered
  • Tea, coffee or skimmed milk

Food:

  • Vegetarian Lasagna (1 small piece)
  • Salad with green beans
  • Fresh mango or a slice of fresh pineapple
  • Mineral water

Dinner:

  • Fish
  • Mashed potatoes (1/2 cup)
  • Broccoli or cauliflower
  • 1 cup of berries or cherries for dessert

Day 2

Breakfast:

  • Banana Smoothie: in blender put 1 cup of skim milk, 1 banana, honey, and vanilla extract. Blend until you have a smooth consistency.

Food:

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  • Open sandwich: tomato and cucumber on rye bread or salad sandwich with multigrain bread
  • 1 piece of skinless roasted chicken
  • Low-fat yogurt with fresh strawberries

Dinner:

  • Noodles with chicken (1 cup)
  • 1 scoop of vanilla ice cream

Day 3

Breakfast:

  • Orange juice (1 cup)
  • 1 boiled egg
  • Multigrain bread, lightly buttered
  • Tea, coffee or skimmed milk

Food:

  • Lettuce and tomatoes with tuna or canned salmon, drained.
  • 1 bread
  • 1 slice of cheese with crackers

Dinner:

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  • Orange Chicken
  • 1 small baked potato
  • Zucchini or Brussels sprouts
  • A serving of grapefruit sorbet, yogurt with fruit.

Day 4

Breakfast:

  • A slice of melon
  • Whole grain cereal with skim milk
  • Toast, lightly buttered

Food:

  • Salad and some nuts
  • 1 piece of grilled chicken
  • Mineral water

Dinner:

  • Fillet of beef with snow peas
  • 1 cup of cooked rice
  • Coleslaw

Day 5

Breakfast:

  • Oatmeal with skim milk
  • 1 slice of multigrain bread, lightly buttered with cottage cheese and tomato slices.

Food:

  • Chicken and corn soup
  • Multigrain bread
  • A slice of apple with dried apricots or a pair of peach.

Dinner:

  • Meat Goulash
  • Boiled Noodles
  • Broccoli or green beans
  • Oranges with liquor, cinnamon sauce and yogurt or lemon cream

Day 6

Breakfast:

  • Tomato juice
  • One cup of cooked beans, heated and served on a slice of bread
  • Tea, coffee or skimmed milk

Food:

  • 1 hamburger without cheese or mayonnaise, you can use mustard seasoning

Dinner:

  • Pasta with herb sauce
  • Green salad
  • Fresh strawberries and kiwi, or fresh strawberries and raspberries.

Day 7

Breakfast:

  • ½ bran cereal with skim milk and sliced banana
  • A small roll or bread with cottage cheese, or peanut butter

Food:

  • Grilled cheese with tomato on multigrain bread.
  • A small bunch of grapes or cherries

Dinner:

  • Cold chicken salad with curry
  • Rice or potato salad
  • 1 peach, and 1 apple

If you get hungry between meals, you can include a piece of fruit, a handful of walnuts or almonds, or 1 cup of plain nonfat yogurt.

Remember that results may vary depending on the person, we need to eat less and if we have doubts, it's best to consult a professional, also, if you suffer from any disease, do it before starting a diet of this type.

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(2 votes, average: 4.50 out of 5)

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About the author

By Miriam Reyes

Miriam Reyes is a professional expert in nutrition and dietetics. She has more than 12 years of experience in caring for patients with overweight and eating problems. She studied at the Universidad del Valle de Atemajac (UNIVA), where she obtained a degree in nutrition. Linkedin profile.

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