Below is a suggested seven-day menu aimed at weight loss, providing all the necessary macronutrients. It is important to consider portion sizes, the physical activity you perform, and always opt to avoid consuming ultra-processed foods.
Monday
Breakfast: 2 scrambled eggs with spinach – 1 slice of bread – ¼ avocado – Unsweetened beverage
Lunch: Grilled chicken – Lettuce, cucumber and tomato salad with olive oil or lemon
Dinner: Grilled salmon – Steamed broccoli – Small boiled potato
Tuesday
Breakfast: 2 boiled egg whites – Oatmeal with milk, blueberries, and chia seeds.
Lunch: Grilled turkey breast – ½ cup of lentils – Sautéed zucchini with garlic
Dinner: Tuna with lettuce, tomato, onion, and cilantro salad – ½ baked potato or sweet potato
Wednesday
Breakfast: Protein smoothie with ½ banana, 1 tablespoon of flax seeds, 1 tablespoon of chia seeds, and 1 tablespoon of peanut butter
Lunch: Grilled beef filet – Cabbage salad sautéed with garlic and lemon – ¼ avocado
Dinner: Baked chicken with peppers and onions – ½ cup of cooked chickpeas
Thursday
Breakfast: Greek yogurt with low-sugar granola – 1 kiwi.
Lunch: Pork loin with grilled asparagus – ½ cup of quinoa
Dinner: Baked fish – Roasted Brussels sprouts – ½ serving of mashed potato
Friday
Breakfast: Egg white omelet with mushrooms and peppers – ¼ avocado
Lunch: 2 boiled eggs with lettuce, tomato, cucumber, and ½ cup of beans
Dinner: Grilled chicken with sautéed spinach and ½ cup of rice
Saturday
Breakfast: 1 boiled egg whit – Toast with tomato and olive oil.
Lunch: Grilled beef filet – Cucumber sticks with hummus -½ cup of quinoa
Dinner: Baked salmon – Baby carrots with lemon
Sunday
Breakfast: Protein smoothie – Strawberries – 1 tablespoon of oats
Lunch: Chicken curry with broccoli and cauliflower – ½ cup of lentils
Dinner: Grilled pork filet – Roasted asparagus – ½ cup of rice
This menu is just an idea of how you can eat in a balanced way. You can also vary some components according to your tastes and preferences. Additionally, snacks between meals are not included in this menu because we believe they are not necessary. If you choose to consume them, options could include some nuts, a small yogurt, a piece of fruit, or a slice of cheese—equally healthy as all the menu components.
By Elías DaSilva | 22 de octubre de 2024.