The diet: Losing weight with strategy

Do you need support in losing weight? By following a steady diet with recipes for a whole week and 3 dishes per day, you can lose weight healthily.

Day 1

In the morning – Vegetable sandwich

Supplies

  • 50 g yoghurt
  • 2 teaspoons mustard
  • 1 teaspoon of honey
  • 100 g cucumber
  • 4 radishes
  • 30 g arugula
  • 1 slice of raw ham
  • 1 ciabatta
  • pepper and salt

Stir the yogurt with mustard and honey and season with salt and pepper. Wash the cucumber and cut them into slices. Wash the radishes and cut them small, wash the arugula and remove the stems. Cut the ciabatta in half and spread a layer of yogurt on it. Place the arugula, vegetables and ham on top and place the other half of ciabatta on top.

Afternoon – Pumpkin potato soup with apple

Supplies

  • 300 g pumpkin
  • 200 grams of potatoes
  • 450 ml vegetable stock (instant)
  • 100 g low-fat cheese
  • 1 large apple
  • ½ bunch of chives
  • pepper and salt

Wash the pumpkin, remove the core and cut into cubes. Peel the potatoes and halve them. Boil the vegetable stock in a pan, add the vegetables and let it cook for 14 minutes. Puree the soup, stir in the cheese and stir well. Season with salt and pepper. Wash the apple, cut into pieces and remove the core. Add the apple to the soup and let it cook for about 4 minutes. Wash the chives, cut them small and sprinkle them over the soup.

In the morning – Rice pan with nuts

Supplies

  • 2 carrots
  • 1 leek
  • 3 stream celery
  • 40 grams Basmati rice
  • 1 teaspoon of olive oil
  • 1 tablespoon peanuts
  • 50 g sour cream
  • 30 grams Alfalfa
  • pepper from the mill

Peel the carrots, clean the leek and wash the celery. Cut everything into thin slices. Boil the Basmati rice in salt water for 12 minutes. Heat the olive oil in a pan, add the vegetables and fry while stirring. Put the peanuts in the pan and fry briefly. Season with pepper, add the rice and sour cream and fry for 4 minutes.

Day 2

In the morning – Pear pancake

Supplies

  • 1 large egg
  • 3 teaspoons of flour
  • 75 ml milk
  • 1 pear
  • 1 teaspoon of olive oil
  • 2 teaspoons of honey

Stir the egg together with flour and milk into a dough. Let it rest for 10 minutes. Wash the pear, remove the inside and cut into cubes. Stir it into the dough. Heat the olive oil in a pan and make pancakes from the dough. Pour honey over it and the pancakes are ready.

Afternoon – Warm lentil salad

Supplies

  • 60 g large lentils
  • 3 stems of spring onion
  • 1 beetroot (pre-cooked)
  • 150 g cucumber
  • 100 grams of mushrooms
  • 100 ml vegetable stock (instant)
  • 1 tablespoon balsamic dressing
  • 1 teaspoon mustard
  • 1 teaspoon of honey
  • ½ bunch of basil
  • 1 tablespoon of olive oil
  • pepper from the mill

Boil the lentils in salt water for about 10 minutes. Drain them and let it cool a bit. Wash the spring onion and cut them into pieces. Cut the beetroot into thin slices. Wash the cucumber and cut them into long pieces. Clean the mushrooms and cut them into quarters. Stir the dressing, mustard and honey into the broth and season with pepper. Pull the leaves from the basil and chop finely. Mix the lentils with the spring onion, beetroot, cucumber and the dressing. Heat the olive oil and prepare the mushrooms in it. Sprinkle basil over it and then sprinkle over the salad.

In the evening – Coconut chicken with tagliatelle

Supplies

  • 1 leek
  • 1 garlic clove
  • 100 g chicken fillet
  • ½ lemon
  • 60 g tagliatelle
  • 1 teaspoon of olive oil
  • 150 ml coconut milk
  • pepper from the mill and salt

Wash the leek and cut into thin rings. Peel the garlic and chop it finely. Clean the chicken fillet and cut it into strips. Grate the lemon peel and squeeze the lemon. Boil the tagliatelle in salt water for 8 minutes until al dente. Heat the olive oil in a pan and fry the chicken fillet. Add the leek, garlic and lemon zest and fry briefly. Season with pepper. Pour in the coconut milk and 2 tablespoons of lemon juice and let everything cook for about 5 minutes. Then season again with pepper if desired. Serve the coconut chicken with the tagliatelle.

Day 3

In the morning – Cheese sandwich

Supplies

  • 50 g yoghurt
  • 2 teaspoons mustard
  • little chives
  • ½ apple
  • 2 slices of whole wheat bread
  • 30 g low-fat cheese

Stir the mustard into the yogurt, finely chop the chives and stir through it as well. Peel the apple, remove the core and cut into thin slices. Spread a layer of yogurt on the bread slices. Place a slice of apple and then a slice of cheese on top. Continue until the topping is gone.

Afternoon – Vegetable Soup with Quinoa (Peruvian Rice)

Supplies

  • 100 g zucchini
  • 2 celery
  • ½ kohlrabi
  • 1 fennel
  • 400 ml vegetable stock (instant)
  • 70 grams Quinoa
  • 4 sprigs of basil
  • pepper and salt

Clean the zucchini and celery and cut into slices. Wash the kohlrabi and cut into cubes. Wash the fennel and cut small. Boil the vegetable stock and add the vegetables and quinoa and let it cook for about 10 minutes. Season it with salt and pepper. Remove the basil leaves and chop finely, sprinkle over the soup.

Evening – Marinated potatoes

Supplies

  • 2 sweet potatoes
  • 100 g mushrooms
  • 50 g arugula
  • 150 Christmas tomatoes
  • 1 garlic clove
  • 100 ml vegetable stock (instant)
  • 1 teaspoon mustard
  • 1 tablespoon of olive oil
  • 15 g fresh parmesan cheese
  • pepper and salt

Peel the potatoes and boil them in a little salty water. Drain them and let them cool. Wash the mushrooms and let them drain well. Wash the arugula and chop off the stems. Clean the tomatoes and halve them. Peel the garlic and cut into slices. Stir the mustard and 1 teaspoon of olive oil into the vegetable stock. Season with salt and pepper. Cut the potatoes into slices and mix with arugula, tomatoes and the dressing. Let it steep for a short time. Heat the rest of the oil and fry the mushrooms and garlic in it. Pour over the potatoes, sprinkle the parmesan cheese on top and you’re done.

Day 4

In the morning – Fruit salad

Supplies

  • 1 apple
  • 100 grams mango
  • 4 plums
  • ½ lemon
  • 3 teaspoons of honey
  • 30 g walnuts

Wash the apple, remove the core and cut into wedges. Peel the mango, remove the pit and cut into cubes. Wash the plums, remove the pit and cut into wedges. Squeeze the lemon. Mix the fruit with the honey and lemon juice. Finely chop the walnuts and roast them without any fat. Then sprinkle the walnuts over the fruit.

Afternoon – Stir-fry vegetables

Supplies

  • 300 g Savoy cabbage
  • ½ kohlrabi
  • 2 celery
  • 2 onions
  • 40 grams Basmati rice
  • 75 g peeled shrimps
  • 1 teaspoon of olive oil
  • 30 g bean sprouts
  • 1 tablespoon soy sauce
  • pepper and salt

Wash the Savoy cabbage and cut into strips. Peel the kohlrabi and cut into thin slices. Wash the celery and cut small. Peel the onion and cut it into rings. Boil the rice in salt water for about 12 minutes. Rinse the shrimp and let them dry out. Heat the oil and fry the shrimp until crispy and then remove them from the wok. Fry the vegetables in the oil for 5 minutes while stirring. Season with salt and pepper. Add the shrimps and bean sprouts and cook for 3 minutes. Pour the soy sauce over it and serve with the Basmati rice.

In the evening – Eggplant spinach gratin

Supplies

  • 1 small eggplant
  • 100 g zucchini
  • 1 red onion
  • 200 g fresh spinach leaves
  • 20 g fresh parmesan
  • 50 g sour cream
  • 100 ml vegetable stock (instant)
  • 1 tablespoon of olive oil
  • pepper from the mill and salt

Wash the eggplant and zucchini and cut into thin slices. Peel the onion, halve it and cut into rings. Wash the spinach and chop it coarsely. Stir the sour cream into the vegetable stock and season with salt and pepper. Preheat the oven to 220˚C. Heat the olive oil in a pan and stew the vegetables. Place the vegetables in an oven dish, pour the sour cream evenly over them, sprinkle with the parmesan and leave in the oven for 10 minutes.

Day 5

In the morning – Oatmeal with peaches

Supplies

  • 200 ml low-fat milk
  • 4 tablespoons whole grain oatmeal
  • 1 teaspoon of honey
  • 2 peaches

Boil the milk, stir in the oatmeal and let it steep for 5 minutes. Stir in the honey. Peel the peaches, remove the pit and cut into pieces. Place the peaches in the oatmeal, stir and serve lukewarm.

Afternoon – Vegetable curry

Supplies

  • 1 onion
  • 1 garlic clove
  • 2 sweet potatoes
  • 1 beetroot (pre-cooked)
  • 1 ½ apple
  • 2 teaspoons of olive oil
  • 150 ml coconut milk
  • 100 ml vegetable stock (instant)
  • pepper and salt

Peel the onion and garlic and cut into cubes. Peel the potatoes, halve them and cut into slices. Cut the beet into slices. Wash the apple, remove the core and cut into pieces. Heat the olive oil and braise the onion and garlic. Pour in the coconut milk and vegetable stock and let it cook for about 10 minutes. Add the beetroot and apples and let it cook for 5 minutes. Season it with salt and pepper.

Evening – Baked pumpkin

Supplies

  • 300 g pumpkin
  • 1 red pepper
  • 1 garlic clove
  • 1 tablespoon of olive oil
  • 2 spring onions
  • 3 sprigs of basil
  • 150 g yogurt
  • 1 teaspoon mustard
  • 1 slice of whole wheat bread
  • pepper and salt

Wash the pumpkin, remove the core and cut the peel into thin strips. Wash the pepper, remove the seeds and cut into wide strips. Peel the garlic and cut into slices. Preheat the oven to 180˚C. Place the pumpkin, pepper and garlic in an oven dish and mix with olive oil, salt and pepper. Place in the oven for 25 minutes until the pumpkin is soft. Turn it over in between. Clean the spring onion and cut into rings. Wash the basil, pull off the leaves and chop finely. Stir the mustard, onions and basil into the yogurt. Serve the fried vegetables with yogurt herb dip and bread.

Day 6

In the morning – Herbal scrambled eggs

Supplies

  • 1 small leek
  • ½ bunch of parsley
  • 2 eggs
  • 1 teaspoon of olive oil
  • 1 slice of whole wheat bread
  • pepper and salt

Clean the leek and cut into thin rings. Wash the parsley, remove the leaves and chop finely. Stir the eggs well and season. Add leek and parsley. Heat the olive oil and prepare the scrambled eggs in it. Serve with bread.

Afternoon – Leaf salad with goat cheese

Supplies

  • 1 small radicchio lettuce
  • 5 leaves oak leaf lettuce
  • 50 g goat cheese
  • 100 g plums
  • 1 tablespoon of honey
  • 40 g walnuts
  • 1 tablespoon balsamic dressing
  • 1 teaspoon mustard
  • pepper from the mill and salt

Wash both lettuce and dry. Cut the goat cheese into slices, wash the plums, remove the stones and cut into cubes. Heat the honey in a pan and caramelize the walnuts in it. Then remove the walnuts from the pan and let them cool. Braise the plums and deglaze with the dressing and 3 tablespoons of water. Season with salt, pepper and mustard. Puree the plums. Serve the salad with walnuts and goat cheese on a plate and pour the plum dressing over it.

In the evening – Savoy cabbage vegetables with spaghetti

Supplies

  • 200 g Savoy cabbage
  • 100 g zucchini
  • 100 Christmas tomatoes
  • 50 grams of spaghetti
  • 1 teaspoon olive oil
  • 100 grams of fresh cheese
  • 100 ml vegetable stock (instant)
  • pepper from the mill and salt

Wash the Savoy cabbage and cut into strips. Wash the zucchini and cut into slices. Wash the tomatoes and divide into quarters. Boil the spaghetti in salt water for 8 minutes until al dente and drain. Heat the olive oil and braise the vegetables. Season with salt and pepper. Stir the cheese into the vegetable stock and add to the vegetables. Season it to taste. Serve the spaghetti with the vegetables.

Day 7

In the morning – Pear muesli

Supplies

  • 2 pears
  • 2 teaspoons lemon juice
  • 3 tablespoons whole grain oatmeal
  • 150 g low-fat yogurt
  • 2 teaspoons of honey

Wash the pears, divide into quarters and remove the core. Then cut the pears into thin slices and immediately sprinkle with lemon juice. Warm the oatmeal and let it cool. Stir the honey into the yogurt and add the pears. Sprinkle the oatmeal over it and serve.

Afternoon – Carrot potato rösti

Supplies

  • 2 carrots
  • 2 potatoes
  • 1 spring onion
  • 20 g fresh parmesan
  • ½ oak leaf lettuce
  • ½ lemon
  • 50 ml vegetable stock (instant)
  • ½ bunch of chives
  • 1 ½ tablespoons of olive oil
  • pepper and salt

Peel the carrots and potatoes and grate them coarsely. Wash the spring onion and cut into thin rings. Mix the carrots, potatoes, onions and parmesan together. Season well with salt and pepper. Wash the lettuce and shake dry. Squeeze the lemon and stir with the vegetable stock and herbs. Chop the chives small. Heat the olive oil and fry the carrot potato mixture, rösti. Drizzle the dressing over the salad, sprinkle the chives over it and serve with the rösti.

Evening – Chicken

Supplies

  • 3 carrots
  • ½ mango
  • 4 shallots
  • 200 g pumpkin
  • 150 g chicken fillet
  • 500 ml vegetable stock (instant)
  • 4 sprigs of parsley
  • pepper and salt

Peel the carrots and cut into slices. Peel the mango, cut the flesh from the stone and cut into cubes. Halve the shallots, wash the pumpkin, core and cut into small pieces with the skin on. Clean the chicken fillet and cut into cubes. Boil the vegetable stock and cook the pumpkin, carrots and shallots for 5 minutes. Then add the mango and chicken fillet and cook over medium heat for 10 minutes. Season with salt and pepper. Remove the parsley leaves and sprinkle over them.

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