For fast and sustainable weight loss, try crash dieting. Eat a healthy, balanced diet and use the following tips to maintain your ideal body weight over the long term.
Here is a sample menu for the first week starting the week. For lunch and dinner, focus on low-calorie, varied, and balanced meals. Here are some sample meals you can print and keep in your fridge!
Lose weight with a reduced-calorie breakfast menu
Depending on your preference, choose one of the two breakfast options below. You can also alternate these two menus every day during the first week of your weight loss diet.
What to eat to lose weight
Before looking at the different menus, here are the recommended amounts of food for weight loss at each meal. To make the right contribution, you should:
- For the main course, take the equivalent of 100 to 120 grams of lean fish (or two eggs);
- Fresh vegetables of your choice (no limits!);
- At least one serving of raw vegetables per meal (about 125 grams of raw vegetables, salad, or fresh fruit);
- Do not forget about dairy products (40 g of low-fat cottage cheese with a fat content of up to 30%, or plain yogurt with fruit, 100 to 125 g of low-fat fresh cheese);
- Finish with a small 30g slice of bread, or 100-125g of baked potatoes, pasta, rice, or butter (small ramekin).
- These foods can be included in all your weight loss recipes.
Menu for the first week of the weight loss diet
Monday
| Noon | Evening |
|---|---|
| Grated cucumber with yogurt Veal schnitzel with vegetables A slice of bread Fresh apricot fruit jelly | Suffering from constipation? Here are 7 snacks to help you get started again. Picnic salad: 50g salted tuna 1 boiled egg + mini asparagus + tomato + lettuce + 4 tablespoons corn kernels cream cheese wedge nectarine |
Tuesday
| Noon | Evening |
|---|---|
| Tomato salad Roasted red mullet fillet in foil Steamed cauliflower with parsley A slice of bread Natural yoghurt | Fried chicken liver Fresh mushroom and tomato pasta Light cheese Cherries |
Wednesday
| Noon | Evening |
|---|---|
| Watercress Grilled lean pork Braised carrots Slice of bread Low-fat blue cheese Peaches | Gazpacho Smoked salmon and trout tartare 2 small steamed potatoes Green salad Country fresh cheese Fresh fruit salad |
THURSDAY
| Noon | Evening |
|---|---|
| Radish Grilled minced steak Steamed zucchini with parsley A slice of bread Fresh goat cheese Strawberries | A plate of raw vegetables Seared scallops A sprig of spinach A slice of bread Fruit and yogurt with aspartame |
Friday
| Noon | Evening |
|---|---|
| Melon Skate in jelly, green beans + steamed potatoes + parsley lettuce + light vinaigrette A plain yogurt | Tomato juice Ham on the bone Broccoli + light cream Slice of bread Light cheese 1/2 mango |
SATURDAY
| Noon | Evening |
|---|---|
| Tomato garnished with blanc with herbs Pan-fried perch fillet Braised fennel A small scoop of red fruit sorbet + strawberries | Green salad with parsley Scrambled eggs with ratatouille Light Camembert A slice of bread A peach |
Sunday
| Noon | Evening |
|---|---|
| Vegetable juice Light merguez sausage + roast guinea fowl Couscous and vegetable semolina Fruit and aspartame yogurt | special “helping hand” menu A freshly squeezed grapefruit 200 g of low-fat blanc + herbs, salt and pepper A small Swedish roll 150 g of strawberries |
