Healthy diet to lose weight

Healthy diet to lose weight

Healthy diet to lose weight


Healthy diet to lose weight.Discover many healthy meals and snacks that can help you to weigh loss. for more visit our website thank you.



  •     Oatmeal with fresh or frozen fruit (no added sugar)

From a bowl of cold, dry cereals to a bowl of cereals and hot whole-grain fruit, you’ll take about 100 fewer calories a day. This simple change in your daily diet could help you lose about 10 pounds a year. In addition, hot cereals have more “persistence”. Tends to fill it better and longer than dry cereals.

  •     Tea or coffee

If you wish, add skim milk or soy milk and a package of sugar substitute (Splenda is a good choice).


Mid-morning snack (to be enjoyed only if you are hungry)

  •  Omelette with vegetable sauce

1 6-inch steamed corn tortilla with fresh or roasted vegetables (such as onions, green peppers and tomatoes) and a salt-free sauce added.

Heat the tortilla between the paper towels slightly moistened in the microwave for about 1 minute, then cover with vegetables and sauce; to fold

  •     1 orange navel or 2 tangerines


2 cups vegetables mixed with 1 cup other vegetables, chopped, dressed in aged balsamic vinegar

For your salads, take out the lettuce and tomato box. All kinds of vegetables and fruits can be included in your salad. Try diced sweet potatoes, yellow squash, red peppers, cucumbers, red cabbage, red onions and more.

And always keep in mind that no oil, even called “good”, should be considered a food to lose weight. Covering the salad with oil can accumulate as many calories as a spoonful of high quality ice cream.

  •  Hot soup with Italian beans

Do your thing It’s easy! In a 14-ounce tin of Canelini beans without added salt, add 2 tablespoons beans. I crushed the rest. In a medium nonstick pot, sauté 5 cloves minced garlic until transparent. Add 2 cups low-sodium chicken broth and 1 chopped head of scarole or a packet of chopped frozen spinach. Cook over low heat for about 15 minutes. Add the bean purée, red pepper flakes and black pepper and cook for another minute. Decorate with the beans you have thrown and, if you wish, some chopped red pepper. Refrigerate or freeze what you do not eat to easily prepare soup for a next lunch or dinner.

  • Afternoon snack (to be savored only if you are hungry)

6 ounces plain or non-fat natural yogurt with your choice of swirling berries

Greek yogurts such as Oikos and Fage are particularly popular with Pritikin Longevity Center customers. A tasting so rich and creamy! If you need some sweetness to cut the sour taste, simply add the diced bananas or add 1 package of Splenda

1 apple


  •    salad

A gigantic market salad with a variety of fresh seasonal produce and fresh herbs, such as fresh baby shoots and radicchio and red wine vinegar soaked in a little horseradish. Enjoy your visit to the local farmers market every week and ask your suppliers: “What’s new and delicious this week?” What would make great ingredients for my salad?

Salmon with sweet chili sauce (3½ to 4 oz)

  •     Get the recipe »

When you go out to eat fish and ask for fish, ask that it not be skipped or sprayed with high-calorie ingredients such as olive oil and butter. The healthiest cooking options include steaming,

Baked potato with 2 tablespoons fat-free sour cream and a pinch of green onions or chives

Contrary to popular belief, potatoes are an excellent food to help you lose weight. That’s what we put on our potatoes (butter, cheese and bacon bits) that turn them into foods that break the size.


  • Dessert (only if you are hungry)

   Mixed berries


Healthy diet to lose weight and other tips




Omelette with egg white

  •  Lose weight and enjoy healthy options such as egg omelettes.

White egg omelette stuffed with a cup of various grilled vegetables, such as onions, peppers, mushrooms and broccoli, as well as a portion of fat-free ricotta cheese.

  •     Hash Browns

In a nonstick skillet covered with a little cooking spray, sauté until the baked potatoes are browned with sliced ​​onion, chopped green pepper, freshly ground black pepper and paprika .

Bowl of blueberries, fresh or frozen (no added sugar)

  •     Tea or hot chocolate, if desired

Yes! Cocoa can be part of a healthy diet to lose weight! For cocoa: mix skim milk or soy milk, a spoonful of cocoa powder and a sugar substitute sachet, such as Splenda (if desired).

Mid-morning snack (to be enjoyed only if you are hungry)


  •     Large handful of grapes

Like vegetables, fruits are fabulous foods for weight loss because they are “big” foods, that is, foods that accumulate with a lot of fiber and water. With “big” foods, you will eat a lot of food (which will satisfy your hunger) but not a lot of calories.

Here is a good example: for the same amount of calories in a handful of peanuts (about two ounces), you can eat 1.5kg of strawberries (about five of these green boxes containing strawberries). Eating “big” foods like strawberries, salads and other fruits and vegetables can stop hunger from taking you to places you do not want to go.



  •    salad

Large lettuce salad with Pritikin-Thousand Island dressing, which contains less than a quarter of the calories and sodium of an ordinary Mille Island dressing. What a gift for your heart and your size! To prepare the dressing, carefully combine the following: ¾ cup non-fat Greek yogurt, ½ cup fat-free sour cream, ¾ cup unsweetened ketchup, low sodium (the right brand is Westbrae), ½ teaspoon of oregano and ½ teaspoon of granulated garlic

Lose weight while enjoying favorite dishes like this healthy turkey sandwich.

  •     Turkey sandwich

Fresh Roast Turkey Breast Sandwich (3½ to 4 ounces) with 2 slices of low-sodium whole wheat bread with an assortment of vegetables, such as lettuce and sliced ​​tomatoes. Spread bread with 1 tablespoon ground mustard in a low-sodium stone.

Did you know that bread and rolls are the number one salt source in the American diet and that they are more than twice as much sodium as salty junk food, like potato chips? That’s why it’s so important to look for varieties of low-sodium bread (Food for Life is a good brand).


Afternoon snack (to be savored only if you are hungry)


Popcorn: microwaves without grease or fat

Did you know that it takes 2 liters of popcorn to match the number of calories in just 20 chips? Make sure to eat a piece of fruit with popcorn to enhance your satiety value!

Healthy vegetarian burgers to lose weight


  •     Vegetarian burger in a whole wheat bread with roasted red peppers

Store a box of veggie burgers in your fridge or freezer (look for low-sodium varieties). Vegetarian burgers are a much better choice for your size and heart than ground beef. Vegetable empanadas contain about half as many calories as regular red meat pies and do not contain saturated fat that hurts the heart. In addition, they are very easy to cook, just one or two minutes in the microwave. While you’re grilling your whole wheat bread, take a pot of roasted red peppers in your pantry and cover your vegetable pie with some delicious slices. Rub your bread with low-sodium Dijon mustard.

  •     Steamed vegetables

1 cup or more of steamed vegetables (such as asparagus, broccoli and / or cauliflower, with lemon juice and sauteed garlic, it’s hard to go overboard with fresh vegetables) .

Dessert (only if you are hungry)

    The walls

1 cup fresh strawberries, simple or sprinkled with a tablespoon of balsamic vinegar or Marsala wine



  •     Blueberry Whole Cereals

Whole grain hot cereals, such as oats, broken wheat, barley or polenta, prepared with 1 cup of skim milk or soy and 1 cup of fresh or frozen blueberries.

There are many excellent choices of hot whole grain cereals; Make sure you buy one without added sugar or salt.

  •     Tea or coffee

If you wish, add a little skim milk or soy and 1 sachet of sugar substitute (Splenda is a good choice).

Mid-morning snack (to be enjoyed only if you are hungry)

  •     1 cup watermelon or other chopped fresh seasonal fruit
  •     1 bag of carrot sandwiches


    Vegetarian pepper

Look for low-fat, low-sodium varieties or make them yourself.

Get the recipe »

1 ear of corn

Did you know that four ears of corn have the same amount of calories as an average serving of potato chips? (The corn tastes better too.)

Afternoon snack (to be savored only if you are hungry)

  •     Cottage cheese and fruits

½ cup unsalted 1% cottage cheese with ½ cup to 1 cup fresh cubed fruit, or use frozen canned fruit packed in juice or water, no added sugar.


    Spinach salad

A large salad of baby spinach and other fresh vegetables, such as carrots and sliced ​​tomatoes, garnished with your favorite canned beans without added salt. Mix the salad with about ½ teaspoon of wasabi (to taste) and 3 to 4 tablespoons of rice vinegar.

Look for salt-free canned bean varieties because rinsing them through a strainer only removes 30% of the added sodium.

Chicken with cherry tomato


  •     Get the recipe »
  • Complete rice

Give your brown rice a good and tasty flavor by adding freshly chopped garlic. At the last minute, add fresh herbs such as Italian thyme and parsley and almost all the vegetables you have on hand, such as cucumber, celery, onions and chopped tomatoes.

Dessert (only if you are hungry)

    Frozen yogurt

¾ cup fat-free, sugar-free frozen strawberry yogurt, covered with fresh or frozen strawberries without sugar

Healthy diet to lose weight



1 cup of fresh fruit

1 cup fat-free or fat-free yogurt, no added sugar

½ whole grain bagel, roasted. Garnish with non-fat cream cheese or non-fat ricotta and sliced ​​fresh strawberries

  Tea or coffee

If you wish, add a little skim milk or soy and 1 sachet of sugar substitute (Splenda is a good choice).

Mid morning snack (only if you are hungry)

1 to 2 cups of low sodium soup and rich in beans rich in vegetables, such as …

    Vegetable soup with red beans and leftovers

Although there are many choices of bean soup and prepared vegetables that only take a few minutes to heat up on the heat, making your own soup is really easy and a great idea for your health. Homemade soups contain much less sodium, about 100 milligrams or less per 2 cup serving. In contrast, 2 cups of many canned soups contain 1,200 milligrams or more that eliminate blood pressure, a worrying amount since health experts recommend not to consume more than 1,500 milligrams of sodium per day. It’s also a great way to consume all the leftover vegetables in your cream, almost everything works in this soup.


Put in a pot 1 can of unsalted red kidney beans (drained), 4 cups of low-sodium vegetable juice, such as Knudsen’s low-sodium vegetable juice, 2 to 3 teaspoons of seasoning. Oregano or Italian, and 2 cups of vegetables that you already have in the refrigerator, such as carrots, celery and onions. Cut the vegetables into small pieces and let them boil. Simmer until vegetables are tender and crisp, about 10 to 15 minutes. If desired, garnish with a tablespoon of sour cream without fat.


  Tuna Sandwich

Prepare a tuna sandwich (canned, preferably low in sodium, light and packed in water) with 1 tablespoon of fat free mayonnaise or non-fat plain yogurt, celery and chopped onions, topped with spinach or spicy arugula, 100% whole. wheat bread (low sodium)

Carrot and pineapple salad

Get the recipe »

Taste (only if you are hungry)


Do you like the rich taste of sweet potatoes? While you are at home on Sunday, cook a lot. Wrap them in aluminum foil and cook them


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