Nutrition plan to help you achieve your weight loss goals and improve your health in just three weeks. By adhering to this diet, you can expect to lose at least 10% of your body weight, with the elimination of excess water and fat from the body being most pronounced.
It is important to note that exercise is not necessary to achieve the results of this diet, but exercises such as push-ups, sit-ups, lunges, squats, and planks are desirable to achieve even better results. For best results, we recommend avoiding oils and additional spices. However, for those who consider such meals incomplete, we have prepared a recipe for each day to ensure that your diet is balanced and delicious.
Monday
Start the week with plenty of fresh vegetables and salads. Use olive oil and spices to enrich the flavor. This day provides an excellent opportunity for detoxifying the body and intake of essential nutrients.
Recipe: Fresh Vegetable Salad with Olive Oil Dressing
Ingredients:
- Mixed salad greens (lettuce, spinach, arugula)
- Cherry tomatoes
- Cucumber, sliced
- Red bell pepper, diced
- Carrots, grated
- Red onion, thinly sliced
- Olive oil
- Lemon juice
- Salt and pepper to taste
Instructions:
1. Wash and prepare all vegetables. Tear salad greens into bite-sized pieces and place them in a large bowl.
2. Add cherry tomatoes, sliced cucumber, diced red bell pepper, grated carrots, and thinly sliced red onion to the bowl.
3. Drizzle olive oil over the salad, ensuring all vegetables are lightly coated.
4. Squeeze fresh lemon juice over the salad for a refreshing tanginess.
5. Season with salt and pepper to taste, then toss everything together gently until well combined.
Tuesday
Focus on protein intake through various types of meat or fish. Give preference to lean options such as chicken or turkey, avoiding preparation with excess fat. Proteins are crucial for maintaining muscle mass and promoting a feeling of satiety.
Although it is recommended to cook meat or fish, for all of you who find that option too mild, we suggest the following recipe
Recipe: Grilled Lemon Herb Chicken
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Instructions:
1. Preheat your grill to medium-high heat.
2. In a small bowl, mix together olive oil, minced garlic, lemon juice, salt, and pepper to create a marinade.
3. Place the chicken breasts in a shallow dish or resealable plastic bag, and pour the marinade over them. Ensure the chicken is evenly coated with the marinade. Let it marinate in the refrigerator for at least 30 minutes, or preferably overnight for maximum flavor.
4. Once marinated, remove the chicken from the refrigerator and let it sit at room temperature for about 10 minutes.
5. Grill the chicken breasts for 6-8 minutes per side, or until cooked through and no longer pink in the center, with nice grill marks on the outside.
6. Remove the chicken from the grill and let it rest for a few minutes before serving.
Wednesday
Conquer the day with traditional polenta or rice for dinner, seasoned with salt, seasoning, and olive oil for added flavor dimension. You can't combine these healthy carbohydrates with protein sources such as fish or chicken!
Recipe: Seasoned Polenta with Olive Oil
Ingredients:
- 1 cup polenta (cornmeal)
- 4 cups water
- Salt to taste
- 2 tablespoons olive oil
- Optional: additional seasonings such as dried herbs or spices of your choice
Instructions:
1. In a medium saucepan, bring 4 cups of water to a boil over high heat.
2. Gradually whisk in the polenta, stirring constantly to prevent lumps from forming.
3. Reduce the heat to low and continue to cook the polenta, stirring frequently, until it thickens and becomes creamy, about 20-25 minutes.
4. Once the polenta is cooked to your desired consistency, remove it from the heat and season with salt to taste.
5. Stir in the olive oil, ensuring it is evenly distributed throughout the polenta.
6. Optionally, add any additional seasonings such as dried herbs or spices for extra flavor.
Thursday
This day is reserved for dairy products such as fresh cottage cheese and liquid yogurt. Avoid fruit yogurts due to their high sugar content and opt for low-fat options. Calcium from dairy products is important for maintaining bone health.
Recipe: Fresh Cottage Cheese with Olive Oil and Herbs
Ingredients:
- 1 cup fresh cottage cheese (low-fat)
- 1 tablespoon olive oil
- Pinch of salt
- Pinch of black pepper
- Optional: Fresh herbs such as chives or parsley, finely chopped, for garnish
Instructions:
1. Place the fresh cottage cheese in a serving bowl or on a plate.
2. Drizzle olive oil over the cottage cheese.
3. Sprinkle a pinch of salt and black pepper over the cheese.
4. If desired, garnish with finely chopped fresh herbs such as chives or parsley.
Friday
End the workweek with boiled eggs seasoned to your taste. Although fried eggs are allowed, it is recommended to limit fat intake by using olive oil. Eggs are rich in proteins and essential nutrients, making them an ideal choice for a healthy dinner.
Recipe: Boiled Eggs with Olive Oil and Seasonings
Ingredients:
- 4 eggs
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional: Dried herbs such as parsley or chives for garnish
Instructions:
1. Place the eggs in a saucepan and cover them with cold water.
2. Bring the water to a boil over high heat.
3. Once the water boils, reduce the heat to low and let the eggs simmer for 9-12 minutes, depending on how firm you prefer the yolks.
4. While the eggs are boiling, prepare a bowl of ice water.
5. Once the eggs are cooked to your liking, remove them from the saucepan and immediately transfer them to the ice water bath to stop the cooking process.
6. Let the eggs cool in the ice water for a few minutes, then peel them carefully.
7. Slice the boiled eggs in half lengthwise and arrange them on a serving plate.
8. Drizzle a small amount of olive oil over the eggs.
9. Season with salt and pepper to taste.
10. Optionally, sprinkle some dried herbs such as parsley or chives for extra flavor.
Saturday
Relax with a fruit day, enjoying fresh and cooked fruits along with nuts in moderate amounts. Avoid fruits in syrup and dried fruit mixes to reduce sugar intake. Fruits are rich in fiber, antioxidants, and vitamins, which helps maintain a healthy weight and promotes digestion.
Recipe: Fresh Fruit Salad with Mixed Nuts
Ingredients:
- 1 apple, diced
- 1 pear, diced
- 1 banana, sliced
- 1 cup strawberries, halved
- 1 cup grapes, halved
- 1/2 cup blueberries
- 1/2 cup raspberries
- 1/4 cup mixed nuts (such as almonds, walnuts, and pecans), chopped
- Optional: Fresh mint leaves for garnish
Instructions:
1. Wash and prepare all the fruits. Dice the apple and pear, slice the banana, halve the strawberries and grapes, and rinse the blueberries and raspberries.
2. Combine all the prepared fruits in a large bowl.
3. Add the chopped mixed nuts to the bowl and gently toss to combine.
4. Optionally, garnish with fresh mint leaves for a burst of freshness.
Sunday
Round off the week with a protein day, choosing between various types of meat or fish, preferring boiled options to reduce fat and calorie intake. If you're not a meat lover, consider boiled fish as an excellent alternative. Proteins are important for building muscle mass and maintaining a long-lasting feeling of fullness.
Recipe: Boiled Fish with Lemon and Herbs
Ingredients:
- 4 fillets of white fish (such as cod, haddock, or tilapia)
- 1 lemon, thinly sliced
- 4 sprigs of fresh parsley
- 4 sprigs of fresh dill
- Salt and pepper to taste
- Water for boiling
Instructions:
1. Rinse the fish fillets under cold water and pat them dry with paper towels.
2. Season both sides of the fish fillets with salt and pepper to taste.
3. Place a few slices of lemon, parsley sprigs, and dill sprigs in a large pot of water and bring it to a boil.
4. Once the water is boiling, gently add the seasoned fish fillets to the pot.
5. Reduce the heat to low and let the fish simmer gently for 8-10 minutes, or until cooked through and flaky.
6. Carefully remove the fish fillets from the pot using a slotted spoon and transfer them to a serving platter.
7. Garnish the boiled fish with additional fresh herbs and lemon slices if desired.
Exercise is not mandatory but is desirable if we aim for even better results. After following the diet plan for three weeks, it is important to take a one-month break to allow the body to recover and prevent potential weight loss stagnation. This rotation enables the body to adapt to new dietary habits, maintain a dynamic metabolism, and ensure long-term success in achieving weight loss goals.
