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Free lunch menu: One week of meals to lose weight

When trying to lose weight, it is essential to organize oneself by planning out meals in advance. The planning of menus enables the composition of balanced and complete meals for healthy and long-lasting weight loss. If the nutritional balance cannot be achieved in a single day, a week of adapted meals may already be sufficient to produce some apparent results on the silhouette. We offer you a week of weight loss-friendly meals prepared by our dietician to help you shed some pounds.

How to create a balanced and effective meal

How can you make a balanced and tasty menu?

In the field of nutrition, it is frequently stated that the balance occurs over the course of a week's worth of meals since this is enough time to assess the nutritional quality of the food consumed.

Fresh fruits and vegetables, eggs, volaille, thinly sliced meat, complete cereals, and desserts;

Complete or cereal-based food;

High-quality plant oils include olive, colza, oleaginous, leguminous, and naturally occurring dairy products.

spices and scents;

home preparations

Limiting foods in the context of a meal menu

Contrary to foods encouraged, some foods can ruin a week of a restricted diet and prevent the body from losing weight and producing positive results.

In reality, choosing good foods and avoiding bad foods are equally important for a successful menu-reduction week.

• A list of foods to avoid includes:
• 
  
• Caffeinated cereals; Sugar and sweet products;
• plated meals;
• industrial and processed foods;
• trans and saturated grains;
• charcuterie, grass-fed meats;
• Pancakes and frittatas;
• Industrial justice;
• legumes and preserved dishes;
• The Alcohol
• Sodas.

Which foods are the false friends on a die

Even when trying to make the best decisions possible in order to create a weight loss menu, there are still some traps that one should avoid falling into. Here are three false friends to avoid or minimize when following a restrictive diet to help you get over them.

The light products

There are a number of drawbacks to the line with light drinks and foods.

They don't become used to the taste of sugar, despite their reliance and inclination for sweet desserts being suppressed. Numerous studies show a heavier weight among regular consumers of light products. On the other hand, under the pretext that they are "légers," they have a tendency to be consumed in greater quantities.

This bad habit causes excessive calorie consumption, which may prevent weight loss. Finally, the majority of products that are processed with sugar have a lot of fat and vice versa.

The industrial fruit juices

It is customary to have a positive perception of fruit juice and other smoothies, even commercially produced ones.

In reality, these foods are frequently very sweet and devoid of micronutrients (despite their seeming fruitiness).

In actuality, some fruit juices contain more sugar than sodas. These juices may therefore negatively affect both your health and your weight when consumed in large quantities and between meals. It is better to prioritize water and other non-sugared beverages. On the plus side, they don't become used to the taste of sugar very quickly.

The ingredients for the breakfast cereals

The majority of industrially produced breakfast grains lack a place in a menu designed to help people lose weight.

The majority of the sugar found in cereal grains is a simple sugar, and neither enough fiber nor micronutrients are present. Even though the packaging states that it is minced cereal.

This kind of product encourages weight gain and the well-known mid-morning barbell lift. It is preferable to choose whole-wheat bread or homemade oatmeal with avo-flour flakes.

Free printable meals for one week.

Here are 7 free sample menus for you to use in creating the meals that will help you to eat healthfully and sustainably. You can print these if you'd like to.

In fact, certain fruit juices contain a lot of sugar.

All of these meals respect the body's need for macro and micronutrients as well as nutritional balance. These 7 meals are complementary and ideal when included in a week's worth of menus for weight loss.

Tomato salad with homemade pesto

Shepherd's pie of salmon and sweet potato

Plain yogurt with whole red fruits

Wednesday

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• Velouté of zucchini with cream cheese
• Chicken breaded with pistachio, baked
• quinoa with vegetables
• Cinnamon Roasted Apple
• Thursday

Green salad

Complete vegetarian chili with red haricots and Ma's Riz

With vanilla and prune compote over white cheese

Vendredi

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• Soybean flakes with sesame oil in a salad
• Salmon tartare with avocat and manage
• 25 grams of comté
• 1 whole chunk of agony
• Soup with seasonal vegetables
• Galette of Sarasin with bacon, mushrooms, and fresh cheese
• Salad of exotic fruits
• Dimanche
• 
  

Slimming recipe: shepherd's pie of salmon and sweet potato

Here is a delicious recipe that fits perfectly into our free menu to lose weight: shepherd's pie of salmon and sweet potato.

Accompanied by a green salad, this recipe rich in quality proteins and essential fatty acids is perfect for taking care of your figure without even thinking about it.

• Ingredients for 1 person
• 200g steamed sweet potato;
• 100 g of fresh salmon;
• 150 g of leek;
• 1 shallot;
• 10g of margarine;
• 10ml of milk;
• 1 C. sweet mustard;
• 1 C. 20% light cream;
• 25 g grated mozzarella;
• Salt pepper.