Summer Shape-Up Plan to lose 3 kg in 15 days

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.



Breakfast: here are the choices.

  1. 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.
  2. 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.
  3. 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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.

  1. 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.
  2. 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.
  3. 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.
  4. 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):

  1. 100 grams of fruit of your choice + 5 grams of dark chocolate or 7 almonds.
  2. 8 pistachios or 4 almonds + 20 grams of asiago or gouda.
  3. A smoothie with 100 ml of vegetable milk of your choice or skim milk, 100 grams of red fruits, a cucumber
  4. A small popsicle or Strawberry flower with 5 almonds
  5. 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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