Spring air ... and desire for dispose of those two "extra pounds", a reminder of winter, which are weighing down the hips or waistline.
«March is the month of the year in which more people decide to try to lose weight»Confirms the doctor Carla Lertola. «The temperatures rise, we cover ourselves less and we therefore want to show a sufficiently toned and lean body. A goal that is not difficult to achieve thanks to our diet, which does not impose sacrifices ».
The secret of this program? «Simplicity and not excessive calorie restriction of the menus », replies the dietician Valentina Bolli. Without forgetting the taste of the dishes proposed by the biologist-chef Maria Paola Dall'Erta, which always manages to combine the ease of preparation with the originality of the recipes.
«By following the advice of our team, you have plenty of time for get back on the line in a healthy way»Concludes Dr. Lertola.
In the shopping bag
vegetable: friar's beard, artichokes, carrots, cauliflower, various cabbages, white chicory, blonde chicory, catalonia chicory, red orchid chicory, chicory chicory, red chicory, green chicory, spring onions, English cress, endive, spring lettuce, romaine lettuce, lettuce red, new potatoes, half-copper peas, dwarf peas, new turnips, rocket, sage, salsify, salsify, spinach, white clover.
Fruit: oranges, avocados, bananas, lemons, grapefruits.
Fish: anchovy, hake, sole, mullet.
Our team's diet provides few (but more than enough) calories every day: 1400 - 1500 for you and 1800-1900 for him. Just enough for get back in shape with taste and without stress. Browse our gallery to discover the weekly menu.
Monday
Breakfast
• Coffee or tea
• Low-fat milk
• Wholemeal biscuits
Snack
• Apple
Lunch
• Ditalini (30 g) in broth with red beans
• Curly endive in salads
• 40 g of bread
Snack
• Orange
Price
• Trout burger
• Steamed fennel
• Whole grain bread
Tuesday
Breakfast
• Coffee or tea
• Lean yogurt
• Toasted wholemeal bread with 1 teaspoon of honey
Snack
• Grapefruit
Lunch
• Lettuce, speck and apple salad
• Mixed grain bread
Snack
• Money
Price
• Rice and lentils
• Carrots with lemon
Wednesday
Breakfast
• Coffee or tea
• Low-fat milk
• Wholemeal rusks with 2 teaspoons of jam
Snack
• Orange
Lunch
• Sandwich with first salt
• Steamed spinach
Snack
• Banana
Price
• Sole rolls with sautéed mushrooms
• Artichokes in salads
• Whole grain bread
Thursday
Breakfast
• Coffee or tea
• Lean yogurt
• Muesli
Snack
• Grapefruit
Lunch
• Soft-boiled eggs
• Turnips, boiled and seasoned with lemon
• Whole grain bread
Snack
• Orange
Price
• Roast turkey (not stuffed)
• Savoy cabbage
• Rye bread
Friday
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Cereal flakes
Snack
• Pere
Lunch
• Small slice of margherita pizza
• Salad to taste
Snack
• Apple
Price
• White bean and onion salad
• Whole grain bread
Saturday
Breakfast
• Coffee or tea
• Low-fat milk
• Biscuits
Snack
• Grapefruit
Lunch
• Mixed salad with natural tuna
• Rye bread
Snack
• Banana
Price
• Beef strips with boiled potatoes and salad
Sunday
Breakfast
• Coffee or tea
• Lean yogurt
• Muesli or cereal flakes
Snack
• Apple
Lunch
• Grilled chicken
• Soncino
• Bread
Snack
• Money
Price
• Barley with mushrooms and robiola (see recipe below)
• Mixed salad
Barley with mushrooms and robiola
For 4 people
Put 320 g of organic pearl barley in a saucepan (it cooks in about 35 minutes) and add 800 ml of water. Turn on the heat and add 2 handfuls of soaked and coarsely chopped dried porcini mushrooms, 1 teaspoon of chopped leek, salt, pepper and 1 teaspoon of extra virgin olive oil. Cook for 30 minutes on low heat, stirring occasionally. If the preparation gets too dry, add a few ladles of hot water. When the barley is cooked, stir in another 3 teaspoons of extra virgin olive oil, 200 g of robiola and 100 g of grated Parmesan cheese.
The first value of the quantities given below are ideal for her, the second for him.
Everyday
Bakery products (biscuits and rusks): 30 g • 40 g
or
Breakfast cereals: 30 g • 40 g
They cannot provide more than 430 calories per 100g: check the value on the label! It is better if they are whole (in order to give you more fiber).
Low-fat milk: 150 g • 200 g
or
Low-fat yogurt (including fruit): 125-150 g C 200 g
vegetable: free and in abundance
Fruit: 400 g • 400 g
Herbs: without any limitation
Spices: without limitations
Extra virgin olive oil: 4 tsp • 6 tsp
Sale: 2,5 g for seasoning
Twice a day of your choice
Bread or Pasta or Grain Cereals: 70-80 g • 100-120 g
Rotating during the week (1 choice per meal)
Beef: 120 g • 150 g
Fish: 150 g • 200 g
Fresh cheeses: 100 g • 100 g
Seasoned cheeses: 50 g • 70 g
Dried vegetables: 60 g • 80 g
Frozen, fresh, canned legumes: 140 g • 200 g
Lean meats or without visible fat: 60 g • 70 g
eggs: 2 • 2 (they are granted only once a week).
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