Summer Shape-Up Plan to lose 3 kg in 15 days
It’s called the Summer Shape-Up Plan and it’s a diet to lose 3 kg in 15 days in summer by choosing from quick and easy mini-meals to prepare, perfect for the summer.
In 15 days we lose a few pounds by eating our fill, but with more intelligent, practical and satiating choices.
This diet to lose 3 kg in 15 days is 1200 calories , and is promoted by Health magazine , one of the most famous health and wellness magazines, with a team of nutritionists, coaches and dieticians who develop weight loss plans.
This particular diet was developed by dietician Jackie Newgent.
SUMMER SHAPE-UP PLAN
THE SUMMER HYPOCALORIC DIET TO LOSE 3 KG IN 15 DAYS
Breakfast: here are the choices.
- Sugar-free tea or coffee of your choice with a 150 gram pack of skimmed low-fat Greek yogurt, also delactosed + a Fitness cereal bar.
- Coffee or tea of your choice without sugar + cup of muesli and fruit with 200 grams of low-fat yogurt or low-fat soy (0.1% fat), a heaping tablespoon of muesli and 100 grams of your choice of red fruits, strawberries, cherries or peach, cinnamon and stevia.
- Cup of coffee or tea of your choice without sugar + an omelette of a medium egg + 2 egg whites, with 5 grams of butter and a teaspoon of sugar-free jam + 2 thin slices of melon (100 grams) or one of watermelon (120 grams) .
Lunch: here are the choices.
- Sandwich with 70 grams of wholemeal bread, a sliced tomato, a handful of rocket, a veil of mustard and 50 grams of turkey breast or 40 of bresaola.
- 3 pieces of vegetarian nigiri (cucumber, avocado) + three pieces of salmon, tuna or shrimp sushi + a portion of edamame green beans or a mixed salad with a teaspoon of oil.
- Legume salad with 100 grams of mixed green salad, 100 grams of chickpeas or drained crown beans from a jar, 50 grams of sweet corn, 3-4 cherry tomatoes, 100 grams of fennel or sliced cucumbers, a teaspoon of oil and lemon juice or apple cider vinegar.
- Chicken in salad with 100 grams of defatted chicken breast reduced to strips, 100 grams of mixed green salad, 50 grams of raw peppers in chunks, a teaspoon of oil, a tablespoon of low-fat yogurt, parsley or oregano, a few slices of onion raw, a teaspoon of sunflower or pumpkin seeds or 3-4 olives + a small slice of melon for dessert.
- An 80 gram vegan burger with a mixed salad of tomatoes, rocket, raw peppers, cucumbers dressed with lemon juice and a teaspoon of oil. As an alternative to the burger: 75 grams of feta or mozzarella.
Dinner, here are the choices.
- 100 grams of turkey or chicken burger (or sliced turkey / chicken), with 50 grams of quinoa (raw weight) boiled and seasoned with a teaspoon of oil, 150 grams of chopped peppers, plenty of basil, 100 grams of datterini tomatoes.
As an alternative to brown rice or couscous quinoa. - Shrimp salad: mix 10 shelled prawns with 100 grams of mixed green salad, 100 grams of vegetables of your choice (peppers, raw onion, radishes, bean sprouts, cucumbers, celery, fennel) and a teaspoon of oil, plus 100 grams of canned sweet corn or alternatively 100 grams of boiled potato in chunks (raw weight). As an alternative to prawns: 70-80 grams of octopus or a large can of natural tuna.
- One hundred grams of fresh grilled salmon with lemon juice or apple cider vinegar, a slice of rye bread or 50 grams of wholemeal bread of your choice, endive salad with a teaspoon of oil and lemon juice. As an alternative to salmon: 130 grams of sea bream or sea bass baked in foil or 80 grams of smoked salmon.
- 100 grams of vegan bresaola or vegan roast seasoned with a teaspoon of pesto and a handful of fresh rocket + a bruschetta with 40 grams of wholemeal bread, 100 grams of cherry tomatoes, a level teaspoon of oil and oregano.
Snacks, one of your choice (two for maintenance):
- 100 grams of fruit of your choice + 5 grams of dark chocolate or 7 almonds.
- 8 pistachios or 4 almonds + 20 grams of asiago or gouda.
- A smoothie with 100 ml of vegetable milk of your choice or skim milk, 100 grams of red fruits, a cucumber
- A small popsicle or Strawberry flower with 5 almonds
- A 50 gram scoop of fruit ice cream + 5 grams of dark chocolate.Maintenance: in addition to an extra snack, we can have Sunday free (all) and Saturday evening.
On Friday evenings, 1 glass of red or white wine is allowed. You can also vary the vegetables of the mini-meals to taste.
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