Atkins Diet

Low-calorie diet, plan of attack.

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Low-calorie-diet-plan-attack

The best thing to do when you are starting a diet is to organise a plan of attack based in a low-calorie diet so you can start loosing weight. Follow our weekly routine to begin with your diet plan.

Keep in mind that, if you want to loose weight, you will have to follow a balanced diet that includes each food group.

Monday

Breakfast.
  • Coffee with skimmed milk (150ml).
  • 1 portion of fruit (200gr).
Mid-morning snack.
  • 1 portion of fresh fruit (200gr).
Recipe of lemon chicken

Lemon chicken

Lunch.
  • Rocket salad (100gr) with tomato (150gr).
  • Lemon chicken (150gr).
  • Skimmed yogurt with nuts (15gr).
Afternoon snack.
  • 1 cup of tea or infusion.
  • 2 puffed rice cookies.
Dinner.
  • Stuffed aubergine: aubergine (100gr), onion (30gr), tomato (30gr), zucchini (30gr) y grated cheese (30gr).

Tuesday

Breakfast.
  • Skimmed milk (150ml).
  • Whole wheat cereals (40gr).
Mid-morning snack.
  • Orange juice (200ml).
Stewed lentils with vegetables

Stewed lentils with vegetables

Lunch.
  • Stewed lentils (80gr) with vegetables.
  • Medium size fruit portion.
Afternoon snack.
  • 1 cup of tea or infusion.
  • 2 puffed rice cookies.
Cena.
  • Omelette (1 egg) with chopped onion (30gr) and zucchini cut in small cubes (100gr).

Wednesday

Breakfast. A pear
  • Coffee with skimmed milk (150ml).
  • 1 portion of fruit (200gr).
Mid-morning snack.
  • 1 portion of fresh fruit (200gr).
Lunch.
  • Curly endive salad (150gr) and pomegranate (100gr).
  • Stewed salmon (150gr).
  • Skimmed yogurt with nuts (15gr).
Afternoon snack.
  • 1 cup of tea or infusion.
  • 2 puffed rice cookies.
Recipe. Artichokes with lemon

Artichokes with lemon

Dinner.
  • Artichokes with lemon (250gr).

Thursday

Breakfast.
  • Skimmed milk (150ml).
  • Whole wheat cereals (40gr).
Mid-morning snack.
  • Orange juice (200ml).
Lunch.Orange juice
  • Chickpeas (80gr) with rosemary, cabbage (150gr) and spinach (100gr).
  • Medium size fruit portion.
Afternoon snack.
  • 1 cup of tea or infusion.
  • 2 puffed rice cookies.
Dinner.
  • Lighlty fried chard (200gr) with a hard-boiled egg.

Friday

Breakfast.
  • Coffee with skimmed milk (150ml).Apples
  • 1 portion of fruit (200gr).
Mid-morning snack.
  • 1 portion of fresh fruit (200gr).
Lunch.
  • Lamb’s lettuce salad (150gr), tomato (150gr) and mushrooms (100gr).
  • Turkey breast (150gr) with pepper (80gr).
Afternoon snack.
  • 1 cup of tea or infusion. rice cakes
  • 2 puffed rice cookies.
Dinner.
  • Cauliflower (300gr) with garlic.

Saturday

Breakfast.
  • Skimmed milk (150ml).
  • Whole wheat cereals (40gr).
Mid-morning snack.
  • Orange juice (200ml).
Lunch. White beans
  • White bean salad (80gr).
  • Medium size fruit portion.
Afternoon snack.
  • 1 cup of tea or infusion.
  • 2 puffed rice cookies.
Cena.
  • Scrambled eggs (2 eggs) with mushrooms (100gr).

Sunday

Breakfast.
  • Coffee with skimmed milk (150ml).
  • 1 portion of fruit (200gr).
Lunch.
  • 1 portion of fresh fruit (200gr).

 Yogurt with nuts

Lunch.
  • Endives (150gr) with vinaigrette.
  • Grilled swordfish (150gr).
  • Skimmed yogurt with nuts (15gr).
Afternoon snack.
  • 1 cup of tea or infusion.
  • 2 puffed rice cookies.
Dinner.
  • Lighlty fried red cabbage (200gr) with pine nuts.

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