5-Day Sample Menu to Lose Weight
Nutritionist Ayşe Serra Yücel shares a 5-day sample diet to help you lose weight easily as winter sets in.
DAY 1
MORNING
- 1 medium tomato, 1 sprig of fresh mint, 7 sprigs of parsley, 2 green peppers, 4 mushrooms, and an omelet made with 2 egg whites. — Put a little water in the pan and pour in the mixed ingredients.
LUNCH
- Two broccoli florets, 2 asparagus spears, 2 garlic cloves, lemon, spices — Add the vegetables to boiling water and blanch for 7 minutes. Once cooked, remove and squeeze half or a whole lemon over them, then add your desired spices.
- DINNER
- As much salad as you like; for dressing, you can use lemon and pomegranate molasses.
- 170 g chicken breast (cook in a pan with a little water)
DAY 2
MORNING
- 2 tablespoons of cottage cheese with nigella seeds, half an avocado, 9 unsalted olives. As much tomato and cucumber as you like; you can either mix them all together like a salad or eat them side by side.
LUNCH
- Salad in any amount you like and as much of the dish as you want, but remember: only greens!
- 1 plate of green lentil stew.
DINNER
- 250 g chicken breast and 20 sprigs of parsley. Squeeze lemon over it and eat. If you prefer, you can moisten the chicken with water and cook it in the oven or pan.
DAY 3
MORNING
- 4 tablespoons of oats, 1 green apple, 5 frozen raspberries, cinnamon on top. Boil the oats in a little water for 5 minutes, then add the fruit and cinnamon and consume warm. Top with 2 whole walnuts, i.e., 4 pieces.
LUNCH
- Salad with your choice of greens, as much as you like, 120 g chicken breast (grilled). Here, if you want, you can add 1 green apple to your salad. With 1 tablespoon of avocado oil…
DINNER
- 2 large tomatoes and arugula salad with pomegranate molasses, garlic, lemon, and turmeric on top.
DAY 4
MORNING
- Omelet made with 1 whole egg and 2 egg whites, 1 tomato, 3 teaspoons of cottage cheese with nigella seeds, and parsley. You can have 2 slices of crispbread on the side.
LUNCH
- Salad with as many greens as you like, with pomegranate molasses and lemon. If you want, you can also add garlic; it's better if the lemon is a whole one. You can crush and add 1 whole walnut and 3 almonds.
DINNER
- A vegetable dish made from seasonal vegetables, but it should not be cooked for too long so that the vitamins are not lost. Therefore, we can prefer broccoli, spinach, or zucchini. You can make a dressing with spices, lemon, or probiotic yogurt on top.
DAY 5
MORNING
- We make an omelet with 5 mushrooms, 1 red pepper, 1 tablespoon of cottage cheese, 1 tomato, 2 egg whites, and 1 teaspoon of flaxseed.
LUNCH
- Zucchini dish prepared with tomatoes and zucchini. You can eat until you are full.
DINNER
- As much salad as you like, with 3 dried apricots and 2 walnuts added. On top, grilled 170 g chicken breast and half an avocado.
Source: mahmure
