The healthy figures will present a diet for 7 days, based on tasty dishes inspired by the chef and professor.
The purpose of these pages is to help you lose weight or maintain your form when you feel that you have consumed excessive amounts of food. You can apply this diet all month (so you lose weight) or to select a menu and to follow whenever you think that “escaped”. No need to cook two different dishes for those who do diet and the rest of the family, because the meals we recommend can be consumed by all. Some main meals can provide enough calories, but if you do not deviate from the menu every day, will not overcome the 1200-1400 calories.
Diet 7 days from 1200-1400 calories Apply diet that we recommend as suits you: You can select the order of the menu (eg first menu 5, then 3, 2, etc.), To follow the diet for 7 days continuously, or any day you prefer. Even whenever you wish, you can eat lunch in the evening and vice versa.
MONDAY (Breakfast): 1 cup milk (1.5% fat) • 1 toast (light cheese, tomatoes, mushrooms) (Brunch): 1 fruit (apple, orange) (Lunch): Sea bass with fennel • lettuce • 1 slice of bread (Afternoon): 1 yoghurt (2% fat) (Evening): Dhaka Cretan (1 nut, 1 tomato, 60 g. white light cheese, 1 tablespoon olive oil, oregano)
RECIPE FOR lUNCH Sea bass with fennel and saffron Ingredients (Serves 4 people) • 2 bass • 2 fennel • 100 ml white wine • 1 cup fish broth • 2 tablespoons olive oil • 4 pieces star anise • 1 g. saffron • Salt • Pepper Execution Cut the fennel into slices 3 cm thick., which lightly fry in a pan where you heat the oil. Add the saffron and “switch off” the food with the wine. Add the fish broth and cook for 10 minutes. Then, put the bass, anise, salt and pepper, stir and continue cooking for 10 more.
TUESDAY (Breakfast): 1 cup of green tea • 2 toast • 1 tablespoon jam (Brunch): 1 pear (Lunch): Tenderloin with bulgur and dried fruit (Afternoon): 1 rice pudding (Evening): 1 small can of tuna • lettuce • 1 breadcrumbs • 1 apple
RECIPE FOR lUNCH Tenderloin with bulgur and dried fruit 650 calories a serving Ingredients (4 people) • 800 g. tenderloin • 300 g. bulgur • 30 g. prunes • 30 g. Dried apricots • 30 g. dates (about 4) • 4 tablespoons olive oil • 1 cup white wine • Salt • Pepper Run Sprinkle with salt and pepper the tenderloin and sauté lightly with half the olive oil. Quench with wine and bake in the oven at 200 ° C for about 30. Meanwhile, put the bulgur in water to swell. Cut the dried fruit into pieces, fry in the remaining oil and add the oatmeal, you strained juices. Stir for a few minutes and serve the pancetta cut into slices with fruit and oatmeal.
RECIPE FOR LUNCH Soup of chestnuts with chicken 410 calories portion ingredients (4 people) • 500 g. chicken pieces • 300 g. chestnuts • 100 gr. potatoes • 30 mL cream 60 ml white wine milk • 2 onions • 2 cloves garlic • 2 tablespoons olive oil • Thyme • Salt • Pepper Execution Put the chicken in a pot and cook for about 1 hour with 1 onion and 1 clove of garlic . Once ready, remove the material and keep the broth. In another pot, put a little oil and peeled chestnuts, potatoes, remaining onion, garlic and thyme. The light fry and extinguish with wine. Add the chicken broth and cook for about 1 hour. Mash the above ingredients, add the cream, salt and pepper and pass the soup through fine strainer. Garnish with the cooked chicken pieces.
THURSDAY (Breakfast): 1 cup milk (1.5% fat) • 1 slice of bread • 1 tablespoon tahini • 1 teaspoon honey (Brunch): 1/2 banana • 1 pear (Lunch): Caramelized Grapefruit with cottage cheese • Green salad • 1 slice of bread (Afternoon): 1/2 yoghurt with cucumber, carrot, • 1 tablespoon oil • 1 toast (Evening): 120 g. roast beef fillet • Salad from boiled vegetables • 1 slice bread
RECIPE FOR LUNCH Caramelised grapefruit with cottage cheese 245 calories a serving Ingredients (4 people) • 4 grapefruit • 400 g. cheese cottage • 1 tablespoon butter • 20 g. brown sugar • Spearmint Run Peel and cut into slices of grapefruit. Put in a pan the butter with the sugar and, once melted, add the slices of caramelised. Finely chop the mint and use it together with the cottage to garnish grapefruit healthy figures .
FRIDAY (Breakfast): 1 cup milk (1.5% fat) • 1/2 bowl bowls of cereal (Brunch): 1 orange (Lunch): turkey stuffed with ricotta and sundried tomato • Salad lettuce, cucumber • 1 slice of bread (Afternoon) : 1 pear (Evening): coleslaw • 30 g. yellow light cheese • 1 slice bread
RECIPE FOR LUNCH turkey stuffed with ricotta and sundried tomato 375 calories a serving Ingredients (4 people) • 1 turkey breasts • 12 pieces of dried tomatoes • 200 g. ricotta cheese • 2 bunches arugula • 4 tablespoons olive oil • Salt • Pepper
Run Clean pomegranate and hit in a food processor along with honey, olive oil, salt and pepper until the vinaigrette. Wash vegetables (lol, spinach, arugula, chicory) and cut by hand. Place them on a platter, pour 1/3 of the vinaigrette (store in the fridge to rest for future use) and sprinkle with nuts healthy figures .
SUNDAY (Breakfast): 1 cup milk (1.5% fat) • 1 boiled egg • 1 slice of bread (Brunch): 1 orange (Lunch): Pork tenderloin with bulbs • 1 slice of bread (Afternoon): 1 pear (Evening) : vegetable soup (cabbage, zucchini, celery, carrot)
RECIPE FOR lUNCH Pork fillet with bulbs and wine sauce 570 calories a serving Ingredients (4 people) • 4 pieces tenderloin • 4 beets • 12 shallots stews • 100 mL wine “Samos” • 4 tablespoons olive oil Execution in a pan put half the oil, a little water, peeled beets and scallions stews and cook for about 45. Clean the tenderloin, lightly saute to “shield” and finish cooking in the oven at 200 ° C (about 10-12). In a pan, pour the wine and the liquid from the pan and simmer until sauce thickens. Pour the meat with wine sauce and serve.
Note .: In salads put 1 tablespoon oil.
Light sweet month of chocolate tart with plums 290 calorie serving Ingredients (for 6 people) • 500 g. milk • 200 g. couverture • 6 plums (chopped) • 70 g. sugar • 240 g. whites • 160 g. yolks • 50 g. rum • 70 g. cornflour • 1 vanilla Execution In a saucepan, heat the milk, stirring with 50 g. sugar, vanilla, egg yolks, cornflour and the rum, to make the cream. Once ready, add the chocolate, stirring with a wire and let the cream cool. Beat the egg whites until they become meringue and add the remaining sugar and the chopped plums. Join the two mixtures, taking care not to lose the cream volume. Put the mixture to form up to 2/3 of the height and bake for 30-35 at 180 ° C until golden brown ( healthy figures ).