10
WEIGHT LOSS FOOD PLAN
Warm lemon water
Porridge with 10 almonds, 1
banana, 1 tsp spoon cocoa,
1 tsp spoon cinnamon
Green tea
60 g quinoa with 300
g seasonal vegetable
and 1 tsp olive oil
200 g grilled chicken
breast
Seasonal
vegetable soup
with 1 tsp olive oil
Warm lemon water
1 low-fat yogurt with 50 g
oat granola
Green tea
Baked potato flan
(200 g potato, 25 g
parmesan cheese, 50
g roast ham and 1
tbsp olive oil)
Salad (300 g
tomato, 100 g goat
cheese, 1 tsp olive
oil and basil)
Warm lemon water
Fruit juice (1 peach or 20
strawberries or 1 apple with
1 banana and 10 almonds)
Green tea
60 g gluten free pasta
with pesto
100 g grilled turkey
breast
300 g salad with 1 tsp
olive oil
200 g baked fish
300 g steamed
zucchini with 1 tsp
of olive oil
Warm lemon water
1 low-fat yogurt with 50 g
oat granola
Green tea
60 g risotto with 300
g asparagus or
zucchini, 1 tsp olive
oil and 50 g
parmesan cheese
Seasonal
vegetable soup
with 1 tsp olive oil
Warm lemon water
Fruit juice (1 peach or 20
strawberries or 1 apple with
1 banana and 10 almonds)
Green tea
60 g wholemeal or
gluten free pasta
200 g baked fish
300 g steamed
vegetable with 1 tsp
olive oil
Salad (300 g
tomato, 100 g goat
cheese, 1 tsp olive
oil and basil)
Warm lemon water
2 boiled eggs
Green tea
50 g bread
80 g ham
300 g seasonal
vegetable
Seasonal
vegetable soup
with 1 tsp olive oil
Coffee with skimmed milk
2 wholemeal rusks with 1
tsp marmalade (sugar free)
200 g baked fish
300 g seasonal
vegetable with 1
tsp olive oil
Always remember to drink 2 liters of water everyday.
Do not drink any alcohol or soft drinks.
Avoid hydrogenated oils and saturated fats.
Avoid high calorie foods like fast foods, salty foods, deep fried foods, sweets, sauces, dressings.
You may reduce the portion sizes if you feel the size is too much, but do not skip any meals.
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