A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions. It emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. This diet plan also includes lean meats, poultry, fish, beans, eggs, and nuts and is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars, controls portion sizes and calories.
To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).
For a weight loss of 1–2 pounds per week, daily intake should be reduced by 500 to 1,000 calories.
In general:
Eating plans that contain 1,000–1,200 calories each day will help most women lose weight safely.
Eating plans that contain 1,200–1,600 calories each day are suitable for men and also may be appropriate for women who weigh 165 pounds or more or who exercise regularly.
If you eat 1,600 calories a day but do not lose weight, then you may want to cut back to 1,200 calories. If you are hungry on either diet, then you may want to boost your calories by 100 to 200 per day. Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.
Monday
Breakfast: 1 glass of carrot juice and choose between 1 cup of yogurt (no fat) with three spoons of cereals, or 1 fruit or 1 cup of coffee with 2 fette biscottate topped with a little marmalade
Lunch: 1 portion of lentils, roasted chicken breast and one middle size apple
Snack: 1 glass of carrot and wild celery juice or 1 slice of bread (with integral flour) with diet cheese
Dinner: Mashed carrots, 1 slice of bread with integral flour with 100 gram roasted bacon and 1 fruit
Tuesday
Breakfast: 1 glass of carrot juice and choose between 1 cup of yogurt (no fat) with three spoons of cereals, or 1 fruit or 1 cup of coffee with 2 fette biscottate topped with a little marmalade
Lunch: 1 portion of risotto with vegetables, 80 gram of grilled red meat with vegetables, 125 ml no fat natural yogurt
Snack: 1 glass of carrot and wild celery juice or 1 slice of bread (with integral flour) with 30 gram diet cheese
Dinner: Salad with stewed potatoes and carrots, 2 spoons with unsalted cottage cheese
Wednesday
Breakfast: 1 glass of carrot juice and choose between 1 cup of yogurt (no fat) with three spoons of cereals, or 1 fruit or 1 cup of coffee with 2 fette biscottate topped with a little marmalade
Lunch: 1 bread sandwich (with integral flour), tomato salad, 1 slice of bacon and 1 fruit
Snack: 1 glass of carrot and wild celery juice or 1 slice of bread (with integral flour) with 30 gram diet cheese
Dinner: Pasta with carrots and 125 ml of natural yogurt with no fat
Thursday
Breakfast: 1 glass of carrot juice and choose between 1 cup of yogurt (no fat) with three spoons of cereals, or 1 fruit or 1 cup of coffee with 2 fette biscottate topped with a little marmalade
Lunch: Spinach with olive oil and mince, plus 1 fruit
Snack: 1 glass of carrot and orange juice
Dinner: Omelet with two eggs and asparagus and carrots, no fat natural yogurt
Friday
Breakfast: 1 glass of carrot juice and choose between 1 cup of yogurt (no fat) with three spoons of cereals, or 1 fruit or 1 cup of coffee with 2 fette biscottate topped with a little marmalade
Lunch: Risotto with tomatoes, chicken breasts with carrots and 5 strawberries
Snack: 1 glass of carrot and wild celery juice
Dinner: Mixed salad with spinach, tomato, lettuce, carrots, pasta with ton, 30 gram fresh cheese and 1 tangerine
Saturday
Breakfast: 1 glass of carrot juice and choose between 1 cup of yogurt (no fat) with three spoons of cereals, or 1 fruit or 1 cup of coffee with 2 fette biscottate topped with a little marmalade
Lunch: Vegetables and carrots, grilled codfish, 1 stewed (boiled) potato and one fruit
Snack: 1 carrot juice and 1 apple or 1 slice of bread (with integral flour) with 30 grams of diet cheese
Dinner: Soup with macaroni, beef and boiled cauliflower and two plums
Sunday
Breakfast: 1 glass of carrot juice and choose between 1 cup of yogurt (no fat) with three spoons of cereals, or 1 fruit or 1 cup of coffee with 2 fette biscottate topped with a little marmalade
Lunch:Salad with turkey breasts and vegetables, no fat yogurt
Snack: 1 glass of carrot and orange juice or 1 slice of bread (with integral flour) and a bit of marmalade
Dinner: Carrot soup and cuttlefish with lemon
