The programs I post are well balanced and suitable for healthy adults. If you follow them you will not exceed the limit of 1400 kcal/ day, though if you are men you may need some extra calories intake. The next days I will also post some low calorie foods in order to help you adjust this program to your needs. Generally try not to reduce this amount of calories or you may risk the danger of some serious diseases.

good luck

alexandra

DAY 3

breakfast

• 1 glass (250ml) fresh orange juice.
• 2 small slices of toasted bread (20gr total)
• 2 tsp thyme honey

snack

• 1 ripe apple

lunch

• Shrimps with bean trilogy (recipe follows)
• 50gr low- fat feta cheese

snack

• 1 bowl (250gr) water melon cubes or 250gr slice water melon

dinner

• beef meat ball (120gr lean minced beef meat, 1tbsp onion thinly chopped, oregano, salt, pepper to taste, 1 tbsp chopped parsley or mint, 1/2 tsp vinegar, 1 tbsp bread crumbs, combine everything, form a burger- style puttie and grill)
• 1 cup steamed or boiled plain rice (any kind)
• Verdura grilliata (grlled vegetables zucchini, eggpalnt, bell peppers, mushrooms, servred with 1 tbsp olive oil and 1tbsp aceto balsamico- balsamic vinegar)

SHRIMPS WITH BEAN TRILOGY

• 12 peeled and deveined shrimps (no 3)
• 50gr canelini beans boiled
• 50gr black- eyed beans boiled
• 50gr red/ kidney beans boiled
• 1 medium carot sliced
• 1 medium zucchini sliced
• 1 medium finocchio bulb cut thinly
• 4 tbsps olive oil
• juice of 2 lemons
• 1 scallion/ spring onion finely chopped
• 1 cup chopped parsley
• 1 cup chopped dill
• 4 rocket/ arugula leaves (for garnishing) or 2 handfulls of baby arugula
• salt, pepper

1. Using 1 tbsp of olive oil and saute for 5 minutes the shrimps
2. Mix together all the vegetables and beans in a bpwl
3. Whisk together the rest of the olive oil, lemon juice, parsley, salt and pepper.
4. Serve immediately deviding all ingredients into 4 plates.

301 kcal/ serving

serves 4

DAY 2

breakfast

• 200gr plain greek- style low fat yogurt (2% fat)
• 1 tsp thyme honey
• 1 ripe kiwi

snack

• 2 ripe apricots
• 1 cereal bar (optional)

lunch

• chilled finochio and ricoota soup (recipe follows)
• 30gr/ 1 slice of bread (optional)

snack

• 2 ripe nectarines

dinner

• 250gr of grilled fish
• salad with 1 cup tomato roughly chopped, 1 cup diced cucumber, 1 small (like a big egg) boiled potato.

CHILLED FINOCHIO AND RICOTTA SOUP

• 1 finochio bulb
• 200gr low- fat or skimmed ricotta cheese mixted with the juice of 1/2 lemon (for serving)
• 1 medium- sized potato
• 1 medium- sized onion
• 1 medium- sized leek
• 500ml chicken stock (homemade skimmed, no salt added or store bought low sodium low fat).
• 50gr greek- style plain low fat yogurt
• finochio leaves (reserved from the bulb for the garnish)
• 2 bay leaves
• 1 tbsp olive oil
• salt, bleck pepper (whole neither cracked nor grated)

1. Roughly chop all the vegetables and sautee them in a casserole with the olive oil.
2. Add chicken stock, bay leaves, salt and pepper.
3. Boil until ingredients start melting and getting a puree like consistency.
4. Discard bay leaves and pepper and pulse rest ingredients with the yogurt. Strain over a sieve and chill the soup in the refrigerator for 30 minutes.
5. Serve garnishing the soup[ with 1 tbsp of the ricotta- lemon juice mixture and the reserved finocchio leaves.

211 kcal/ serve, serves 4

HEALTHY and LOW CAL

This week I present you a heatlhy program of 1200- 1400 kcal which proves that you keep in shape or loose weight without lacking in taste। You can follow it as it is or choose just 1- 2 days when you feel bloated.

DAY 1

breakfast

• 1 glass (250 ml) of semi- skimmed milk (1,5% fat)
• 1 cup cereals (plain any kind)

snack

• 1 ripe peach

lunch

• chicken salad with caramelized vegetables (roots) and spearmint sauce (recipe follows)
• 50gr skimmed ricotta
• 30gr or 1 slice of bread (optional) or 30 gr plain boiled/ steamed rice (any kind)

snack

• 10 ripe cherries

dinner

• lettuce salad (2 cups of your favourite lettuce shredded, 1 tsp olive oil, lemon juice, salt)
• 50gr of smoked salmon
• 30gr or 1 slice of bread (optional)

CHICKEN WITH CARAMELIZED VEGETABLES (roots) AND SPEARMINT SAUCE

• 4 chicken breasts 180gr/ each
• 4 chicken wings

• 250 gr large mushrooms roughly chopped
• 12 pearl onions
• 12 spring onions/ eshallots thinly chopped
• 2 small bulbs of beetroots
• 1 onion roughly chopped
• 1 garlic clove smashed
• 1/2 cup spearmint
• 1 bay leaf
• 1/2 small glass white wine (80ml)
• 300ml water
• 3 tbsp olive oil
• salt, pepper

1. Using 1 tbsp olive oil sautee mushrooms, eshallots and pearl onions.
2. Add 150ml of water and boil for 25 minutes.
3. Boil in 50ml of water the beetroots for 25 minutes.
4. For the sauce sautee in 1 tbsp olive oil the chicken wings, the onion, garlic and the spearmint. Add the white wine, the bay leaf, salt and pepper to taste and the rest of the water and boil shimmering for 30 minutes. discard chicken wings and put the rest of the sauce ingredients in a food processor and pulse until smooth.
5. Using the rest of the olive oil sautee chicken breasts and then grill them at 180o C for 12- 14 minutes.
6. Serve each chicken breast with the vegetables and sauce.

360 kcal/ serving

Dieting SOS

BREAKFAST

• Omelet of 2 egg whites, peppers and mushrooms cooked in a non stick fryingpa

SNACK

• 125gr of skimmed yoghurt and a fruit

LUNCH

• 150 gr of steamed broccoli
• 100 gr of breast chicken (roast, steamed or boiled) or turkey or white flesh fish
  
• 1 1/2 cup of chopped vegetables raw and a dressing of lemon juice or vinegar and 1 tbsp olive oil

SNACK

• 125 gr of skimmed yoghurt and a fruit

DINNER

• 150 gr of steamed broccoli
• 1 1/2 cup of chopped vegetables raw and a dressing of lemon juice or vinegar and 1 tbsp olive oil

You should drink at least 10 glasses of water every day. Coffee, tea and tisanes should be consumed sugarfree

After Christmas what?

During Chrismas we don' t usually stick to a strickt diet. So we sometimes end with 2- 3 more kg... Bother not, losing this weight isn' t that tough.
Just start having low fat dairy products instead of full fat ones, eating a healthy breakfast instead of avoiding it, just semi- skimmed milk and plain cereal will do or an omelet with 2 egg whites and vegetables (peppers and mushrooms) in a non- stick frying pan, a salad with a light dressing (my favourite 1tsp of olive oil and 2tbsp of lemon juice or vinegar) is always a light alternative for lunch and/ or dinner combined with some lean protein, reduce or avoid the consumption of sweets and alcohol; slimming isn' t at all difficult, just matter of planning and programming...
However having healthier nutritional habits should be accompanied of regular excercise: 45 min. of power walking (no more than 130 cardio pulses) and abdominal crunches will do a difference to your body.
Furthermore for quicker weight loss for a short time you may avoid consuming bread and other products of wheat especially white flour and stick to lean proteins, vegetables and fruits.
Always consult your physician or doctor

It' s working me why not for you

Alexandra

Explications

Yesterday I spoke generally about the begging today I provide the daily program.

BREAKFAST

• Juice of two oranges
• 1 cup of almond or sesame milk
• 30 gr of corn flakes

SNACK

• 1 apple and a handful of almonds
  

LUNCH

• Salad of 2-3 cups shredded cabbage or grated carot with lemon juice and celery salt to taste and 1 tsp olive oil
• 1/2 cup of brown or wild rice boiled

SNACK

• 1 apple, 3 dates, a handful of almonds

DINNER

• 1 bowl of fruit salad

You remeber not to follow that program for more than 3 days and stop it if you feel nausea or dizzyness. Always consult you physician or doctor before you begin.

Good luck

Alexandra

Getting Started

In order to make the most of a diet a good start is crucial to cleanse your system. This is why it' s important for three days to consume cabage salad, carot salad, fruits (apples and oranges), drink 3 litres of water and walk at least 1km having a speed of 1km/ 10 minutes. Always remember to ask your doctor or physician before you begin.

Good luck

Alexandra