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