Easy slimming recipes for a week
The majority of French people pay attention to their weight(1): 63% of them care, 40% discuss the subject with their doctor and 44% have already followed a diet. Regarding precisely slimming diet, some are not yet comfortable with the subject and continue their bad eating habits, made of snacking, consumption of ready meals and sodas. Also, here are some benchmarks, with a typical week of slimming menus.
What is a slimming menu?
It must be based on several simple foundations:
To cause slimming, it must necessarily be slightlylow-calorie, without beingdrastic. Ideally it should bring enough calories to the body for it to function well, withouta stroke orcraving;
- it must contain all the micro- and macronutrients essential to the body, because weight loss should not be synonymous with deficiencies;
- It must still be greedy, to avoid being frustrating. Also it requires a little effort on the kitchen side;
- It must be a kind of “transition model” towards healthier eating. It is therefore preferable that it is part of a perspective offood rebalancingrather than diet;
- wateris the main drink;
- It must be based on satiating foods, because if thefeeling of satietyis not reached, frustration and cracks will necessarily be at the rendezvous.
What recipes for a week of slimming menus?
Monday
- Sugar-free tea or coffee with a cloud of milk
- A whole seasonal fruit
- 2 slices rye bread
- A white omelet (with two egg whites and a little vegetable fat)
Lunch :
- A bowl of cucumber salad with cottage cheese and herbs
- A fillet of hakeEn papillote (with lemon and a drizzle of olive oil)
- A portion of steamed green beans
- A slice of wholemeal bread
- A plain yogurt with a c. c.liquid honey
Snack:
- A cinnamon apple compote
- Ahas
Dinner:
- A portion of ratatouille
- A bowl of rice pilaf
- A plainyogurtwith a tbsp of liquid honey
Tuesday
Breakfast:
- Sugar-free tea orcoffeewith a cloud of milk
- Porridge made from 50g rolled oats, 100ml unsweetened soy milk and 100g berries
Lunch :
- A Bowl of Gazpacho
- Grilled lemon-olive chicken fillet
- A portion of root vegetables (parsnips, carrots, sweet potato) roasted with spices
- A fresh fruit salad
Snack:
- A 0% cottage cheese with half a banana cut into slices
- A tea
Dinner :
- A bowl of Indian dal
- A full bowl of rice
- Hasportion of steamed zucchini
- A plain yogurt with a c. c.liquid honey
Wednesday
Breakfast :
- Unsweetened tea or coffee with a dash of milk
- A “chia pudding” made with 2 tbsp chia seeds, 200 ml skim milk, half a banana slice and 1 drizzle of maple syrup
- A compote without added sugars
Lunch :
- A bowl of grated carrots
- A small herb omelet (2 eggs)
- A portion of julienned vegetables
- A slice of wholemeal bread
- A small portion of fresh goat cheese
Snack:
- A fresh whole fruit of season
- A small handful of almonds
- A tea
Dinner :
- A serving of steamed quinoa
- A portion of varied vegetables like couscous (zucchini, carrots, peppers, eggplant, turnips, garlic and onion, cooked in casserole with spices)
- A soy yogurt with some red fruits
Thursday
Breakfast :
- Unsweetened tea or coffee with a dash of milk
- Two crispy toasts type Wasa
- 2 tbsp cottage cheese
- 2 small slices of white ham
- A fresh whole fruit of season
Lunch:
- A bowl of vegetable soup
- A grilledvealcutlet
- A portion of vegetable garden (potatoes, peas and carrots)
- A whole fresh seasonal fruit
Snack:
- A cinnamon baked apple
- A tea
Dinner :
- Various raw vegetable sticks (peppers, carrots, cucumbers)
- A portion of hummus
- A handful of dried fruit
- A plain yogurt with a c. c.liquid honey
Friday
Breakfast :
- Unsweetened tea or coffee with a dash of milk
- Two Wasa-style crispy sandwiches
- 2 tbsp. at s. Cottage Cheese
- 2 small slices of smoked trout (or a large one cut in 2)
- A whole fresh seasonal fruit
Lunch :
- Salad of young shoots, lemon vinaigrette
- A portion of fish ceviche with avocado and mango
- A slice of wholemeal bread
- A fresh whole fruit of season
Snack:
- A 0% faisselle with a drizzle of maple syrup
- A tea
Dinner:
- A bowl of vegetable soup
- Two slices of toasted wholemeal bread with tomato caviar
- A soy yogurt with some red fruits
Saturday
Breakfast :
- Unsweetened tea or coffee with a dash of milk
- A smoothie with Banana , spinach, berries and unsweetened vegetable soy milk
- A small handful of dried fruit
Lunch :
- Stir-fried prawns with vegetables in soy sauce
- A small bowl of rice noodles or konjac
- At 0%White cheese with diced fresh fruit
Snack:
- A compote of pears
- A tea
Dinner:
- A serving of green lentil salad, red onion and parsley with light vinaigrette
- A cottage cheese toast with a slice of smoked trout
- A fresh whole fruit of season
Sunday
Breakfast:
- Sugar-free tea or coffee with a cloud of milk
- An avocado toast with a slice of rye bread, a quarter of crushed avocadoand a soft egg
- A whole seasonal fruit
Lunch:
- A bowl of varied raw vegetables
- A grilled turkey cutlet
- A portion of grilled eggplant and peppers with herbs of Provence
- A plain yogurt with a tbsp of liquid honey
Snack:
- A banana in slices
- A tablespoon of peanut butter
- A tea
Dinner:
- A bowl of minestrone (complete soup of vegetables, pasta and white beans)
- A 0% faisselle with a drizzle of maple syrup
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.