When you’re trying to lose weight, it’s important to organize yourself by planning your menus ahead of time. Menu planning makes it possible to make complete and balanced meals for healthy and lasting weight loss. If the nutritional balance is not achieved in a day, the first visible results can be obtained on the contour after a week of adjusting the diet. We offer a week-long diet and weight loss menu developed by our nutritionist to help you lose weight.
How to properly match a balanced and slimming menu?
In nutrition, it is often said that balance is on the menu for the week: there is indeed enough time to pay attention to the nutritional quality of the food.
In the weight loss menu for more than a week, it is necessary to find all food groups represented in the correct proportions.
What to eat in 1 week to lose weight
Here are the elements to include in your weight loss menu:
fresh fruits and vegetables;
Egg;
poultry;
lean meat;
fish ;
Whole grain cereals and starches;
whole wheat or cereal bread;
High-quality vegetable oils: olive oil, rapeseed oil;
oilseeds;
beans;
natural dairy products;
spices and herbs;
Homemade preparation.
Foods to Limit as Part of Your Weight Loss Menu
Unlike favorite foods, certain foods can sabotage a week of lean diets, making it impossible for the body to lose weight and get good results.
In fact, avoiding certain foods is just as important as choosing good ones to successfully complete a week’s weight loss menu.
Foods to avoid include:
refined grains;
sugar and sweet products;
prepare meals;
industrial and processed food;
trans fat and saturated fat;
cooked food, fatty meat;
Fried and breaded dishes;
industrial juice;
canned vegetables and meals;
Alcohol ;
soda.
Who are the fake friends on the weight loss menu?
Even if you try your best to create a weight loss menu, there are still some pitfalls you should not fall into. To help you stop them, here are 3 fake friend foods to avoid or limit as part of a weight loss diet.
light product
Soda and diet foods have several downsides to the line.
On the one hand, they are unaccustomed to the taste of sugar and thus maintain their addiction and craving for sweets. Several studies have shown that the average consumer of lighter products weighs more. On the other hand, they tend to be consumed in large quantities under the pretext of being “light”.
This bad habit can lead to excess calorie intake, which can hinder weight loss. Finally, most low-sugar products contain a lot of fat, and vice versa.
industrial juice
It’s common for juices and other smoothies, even industrial ones, to have a healthy image.
In fact, they are often (beyond their fruit content) very sweet and micronutrient-poor products.
Some fruit juices have as much sugar as soda. Therefore, consuming large amounts of these juices between meals can have harmful effects on health and weight. It is best to give preference to water and other unsweetened beverages.
breakfast cereal
Most industrial breakfast cereals have no place on the weight loss menu.
Grains are often high in simple sugars but not high in fiber or micronutrients. Even though the package says it’s a diet cereal.
This type of product promotes weight gain and the famous morning crash. It is best to choose whole grain bread or natural homemade muesli made from oatmeal.
1 week of free printable menus
To help you plan your meals, here are 7 free menu examples (printable if you prefer) to lose weight in a healthy and sustainable way.
All these meals respect the nutritional balance and the body’s needs for macro and micronutrients. These 7 meals complement each other and are perfect as part of a weekly weight loss menu.
slimming menu
on Monday
Beet and Arugula Salad with Walnut Oil
Light Pumpkin and Parmesan Souffle
2 slices whole wheat bread
fresh seasonal fruit
Tuesday
Tomato Salad with Homemade Pesto
Salmon and Sweet Potato Shepherd’s Pie
Plain yogurt with whole red fruit
Wednesday
Zucchini Velvet with Cream Cheese
Chicken Wrapped with Pistachios, Roasted
Quinoa with Vegetables
Cinnamon Baked Apples
Thursday
green salad
Red Bean Zeat Chili
whole rice
Cheese with Pear and Herb Compote
friday
Bean Sprout Salad with Sesame Oil
Salmon Tartare with Avocado and Mango
25 g Comté cheese
1 slice whole wheat bread
Saturday
Seasonal Vegetable Soup
Buckwheat Pie with Ham, Mushrooms and Cream Cheese
Exotic Fruit Salad
Sunday
green salad
Whole Wheat Baked Pasta with Sunshine Vegetables and Smoked Tofu
honey yogurt
Express Smoothie with Red Fruit and Lime
Weight Loss Recipe: Salmon and Sweet Potato Shepherd’s Pie
Here’s a delicious recipe that’s perfect for our Weight Loss Free Menu: Salmon and Sweet Potato Shepherd’s Pie.
Paired with a green salad, this recipe, packed with high-quality protein and essential fatty acids, is perfect for pampering your figure without thinking about it.
Materials for 1 person
200g steamed sweet potatoes;
100 g fresh salmon;
150 g leeks;
1 shallot;
10 g margarine;
10 ml of milk;
1 c. sweet mustard;
1 c. 20% light cream;
25 g grated mozzarella cheese;
salt and pepper.
Shepherd’s Pie Preparation
First, to make the shepherd’s pie with the salmon, preheat the oven to 210°C (#7). Wash the leeks and cut into thin slices. Cut shallots. In a skillet, heat 5 g of margarine. Add leeks and shallots and cook for 3 minutes;
Then add the diced salmon and reduce heat to a simmer for 10 minutes. If necessary, add a little water to prevent the preparation from sticking. At the end of cooking, add mustard and cream, season with salt and pepper;
Meanwhile, mash sweet potatoes with 5 g of margarine and milk. Salt and pepper to your liking. You can use a potato masher or fork for rougher rendering;
Finally, on a separate plate, place half of the salmon preparations. On top, sprinkle half of the mashed sweet potato. Then, alternate layers of salmon with another layer of mashed sweet potatoes.
Sprinkle with grated mozzarella cheese and bake for 20 to 25 minutes before serving warm.
