With these diet meals, you can accompany me as I put my own program for healthy dieting into practice. My aim is to go from 103 kg to 80 kg and therefore to reduce my body fat percentage to less than 15%
The calculation is simple:
I must burn more energy – I have started jogging regularly again – and I must keep my intake of new fuel within healthy limits.
To do this, I will first bring my blood sugar level back into balance.
At the end of this diet, I want to have grown accustomed to eating food that enables me to keep my energy levels permanently in balance.
At the same time I would like to show you on the basis these diet meals, what is possible and to be allowed to stay on diet and simultaneously gives inspiration. What you can also do is, since in the everyday hustle and bustle of life, most people do not have time to think what they will eat the next day and simple miss to follow the diet. Naturally, it is to limit somewhat, for e.g. less consumption of fat, carbohydrate and alcohol. But with advance planning and sense of proportion and not least of these diet meals it is still possible to eat and drink what one likes to taste.
The amount of details in the diet meals, if not described differently, are related to serve and each are about 80g – 120g(0.17-0.26 lbs) of protein and carbohydrate rich foods. Here the exceptions are carbohydrates, in which the water content has not been extracted such as in fresh noodles or potatoes. Since the water here constitutes just over half or more and it can be added to it (ie a total of about 200g – 250g).(0.44-0.55 lbs).
The quantities of vegetables or salad are approximately 300g – 500g(0.66-1.1 lbs) for each meal and therefore measured amply to become satisfied.
What you will not find in these diet meals are breakfast, snacks, mealtime because these are not less important. In particular, the regularity and timeliness of the snacks are important. Anyway I put a timer so that I cannot forget.
But what I’ve documented is, when shall I allow myself for a glass of wine, or a large portion of pasta or ice cream in desert because these are for 2 to 3 days. I will permanently improve my diet, for this purpose the diet meals.
One more tips to stay up to date:
There will be tweets with brief descriptions of the best recipes.
My Diet Meals – the 1st week
1st day (Monday)
Lunchtime: pan-fried shrimp brochette on quick Szegediner sauerkraut with boiled potatoes. Dessert of water melon.
Quick “Szegediner-style” Sauerkraut: fry off a piece (20g) of Lardo di Colonnata or other bacon, then add ready prepared sauerkraut (400g). Color with 1 tablespoon of tomato puree and a little powdered paprika.
Allow to cook briefly, remove from the heat and mix in a good spoonful of sour cream.
Fry the shrimp brochette in olive oil, seasoned with a little salt, garlic, lemon and parsley. Serve with boiled potatoes. Dessert of water melon
Evening: large bowl of salad with 1 egg, canned corn, leaf salad, cucumber, tomato, celery, fennel
2. Day (Tuesday)
Lunchtime: Three kinds of Asian-inspired vegetable and rice.
Fry Cabbage and add soya sauce and some water, just cook with a little cumin. Season with garlic. 2 zucchini into quarters and cut crosswise into thin slices. Fry in oil. Add fresh thyme and sprinkle some white wine. Add slat. Remove seeds from the Nektarine (2) and cut it into pieces. Season it with chopped ginger and fresh pepper. Cut paprika into strips and fry and add salt. Squeeze a little lemon on it.
Evening: Crispy filet of plaice with couscous and broccoli
Add salt and pepper and dust with flour or cornstarch in Plaice fillet. Fry it in oil until it becomes crispy.
Cook the instant couscous as per the instruction in the book.
Cook the Broccoli in a little light salted water until it becomes tender. Add olive oil. Along with it cucumber salad.
3. Day (Wednesday)
Lunchtime: Chicken Wings with Tomato Bulgur.
Roast three Chicken wings in the oven. Use the leftover vegetables from yesterday.
Bulger with onions and tomatoes: Boil the bulger and braise the onions and tomatoes separately and then season and mix it.
Evening: Pappa al pomodoro and caramelized onion quarters and along with it is Cucumber salad.
Pappa al pomodoro is a thick tomato bread soup from Tuscany. It is usually made with white bread, I have modified the recipe a bit.
For 4 person. Cut 500g (1.1 lbs) of wholewheat bread into cubes. Fry it in olive oil until becomes crispy.
Two garlic cloves finely chopped and fry in olive oil.
Chop 1 kg (2.2 lbs) of ripe tomatoes and remove the seeds from it. Braise lightly for 5 minutes. Then add 1 l broth and boil it.
Add the half of the whole wheat bread. Heat it in a low flame for half an hour. Add pepper, more salt if necessary, a handful of roughly chopped basil and stir in the rest of the bread.
Add a spritzer of olive oil on the soup while serving.
Cut the onions into quarters and fry it in oil, so that they fall to pieces. The borders may be slightly black. Remove it from the pan, caramelize some sugar, chop the onion columns.
4. Day (Thursday)
Lunchtime: Frittata – Focaccia with Lardo di Colonnata – Salad
Evening: Mediterranean Ciabatta Sandwiches
Two Ciabatta Sandwiches with Remoulade spread on it, put some lettuce and tomato on it. Fill the one with Serrano ham and the other with cheese.
5. Day (Friday)
Lunchtime: Gnocchi in blue cream. Along with it, Salad.
Fry small shallot and a little chop sage in butter. Add 30g (0.06 lbs) of melted blue cheese. Add a spritzer of white wine and let it cook for few minutes. Add some cream and heat it. The sauce should be thick.
Boil gnocchi and mix it with the sauce.
Evening: Cold pasta with shrimp, served antipasti vegetable.
Cook the pasta and allow it to cool down. Mix it with vinegar and kitchen ready shrimp. Add Antipasti and fry it in pan.
6. Day (Saturday)
Lunchtime: Spinach with fried eggs and mashed potatoes
Fry two eggs, boil spinach and add 200 g(0.44 lbs) of mashed potatoes.
Evening: Pasta salad and antipasti from the previous day.
7. Day (Sunday)
Lunchtime: Spaghetti aglio, olio e peperoncino and salad
To cook Spaghetti al dente. Cut 1-2 garlic cloves and fresh red chili into slices. Fry it in a little oil until it turns brown. Mix with some decanted Spaghetti and with some very good (cold) olive oil.
Along with it Salad with cucumber, lettuce, celery, radishes.
Evening: Wild salmon fillet in a lemon-thyme crust on saffron tagliatelle in rosemary butter, broccoli.
Wash the salmon fillet, bolt dry it , season with salt and pepper, marinate it with the dry abrasion half lemon and a teaspoon of fresh thyme leaves. From all sides, dust with flour.
Divide the Broccoli and cook it for 8-10 minutes and also cook the tagliatelle al dente. Roast the wild salmon fillets for 2-3 minutes from both sides.
In 10 g of melted butter add a few rosemary leaves and saffron and mix it with noodles. On the pasta put the salmon fillet and some broccoli on top.
A week is over: The interim: The scale showed 101.8 kg (224.43 lbs) this morning. So it is in the right direction. What is also important. I feel good and fit, because my blood sugar level has more balanced. So it can be continued.