How to create a menu to lose weight

To create a weight loss menu, it is important to prioritize natural and healthy foods, such as fresh fruits and vegetables, legumes, healthy fats and lean proteins.

Furthermore, it is important to also include whole grains on your menu, such as rolled oats, quinoa or brown rice, as they are rich in fiber that helps reduce your appetite and facilitate weight loss.

Another option to help you lose weight is to consume some thermogenic foods, such as cinnamon, cocoa, ginger, pepper and green tea, as they increase metabolism, promoting the burning of body fat. Discover other thermogenic foods.

Tips for putting together a menu

To create a weight loss menu, it is important to plan your meals, always varying and prioritizing healthy foods, such as fruits, vegetables, legumes, whole grains and lean proteins.

1. Breakfast

Breakfast provides energy for the first activities of the day and can also be used as a pre-workout. Some breakfast options are:

• Option 1: omelet with tomato, spinach and oregano + wholemeal toast + coffee without sugar;
• Option 2: wholemeal French bread with white cheese + green tea;
• Option 3: crepioca made with egg, tapioca and cheese + green juice.

In this meal it is important to include whole-grain carbohydrates, such as whole-grain bread, oatmeal; lean proteins, such as white cheese or yogurt; and vegetables or fruits.

2. Morning snack

Some morning snack suggestions include:

• Option 1: smoothie with unsweetened natural yogurt, frozen banana and strawberry;
• Option 2: apple cooked with cinnamon + Brazil nuts;
• Option 3: melon slice + unsalted and sugar-free roasted peanuts.

This meal can be made with small portions of food, and is mainly recommended for people who feel very hungry before lunch.

3. Lunch

During lunch, it is important to prioritize whole grains, legumes, lean proteins and vegetables:

• Option 1: brown rice + chickpea salad with tomato, cucumber, onion and tomato + baked fish;
• Option 2: grilled fish fillet + brown rice beans + cooked broccoli, carrots and green beans;
• Option 3: brown rice + beans + grilled beef steak + lettuce, watercress, tomato and onion salad.

It is advisable to always prepare food grilled, roasted or stewed, thus avoiding the intake of high amounts of fat.

4. Afternoon snack

Some afternoon snack options are:

• Option 1: scrambled eggs + ginger tea;
• Option 2: unsweetened natural yogurt with oats and chopped kiwi;
• Option 3: banana with cinnamon powder + walnuts.

The afternoon snack should contain foods with fiber and protein, helping to control hunger until dinner time. This meal can also be used as a pre-workout.

5. Dinner

Dinner is typically the last meal for many people and should be similar to dinner. So, some dinner suggestions include:

• Option 1: boiled sweet potato + lentil salad with peppers, onions, carrots, tomatoes and olive oil + stewed chicken thighs;
• Option 2: soup made with pumpkin, potatoes, carrots, chayote, green beans and beef muscle;
• Option 3: salad made with lettuce, tomato, cucumber, onion, arugula and shredded chicken fillet, seasoned with olive oil and herbs.

6. Supper

Some supper options are:

• Option 1: chamomile tea + tangerine;
• Option 2: lemon balm tea + pear;
• Option 3: lemongrass tea + apple.

Supper is a meal that can be recommended for people who feel hungry before bed, but it must be light and contain few calories.

Example of a 3-day weight loss menu

The following table provides an example of a 3-day weight loss menu:

This menu is just an example that may vary according to individual goals, needs and preferences. Therefore, it is advisable to consult a nutritionist who will prepare a personalized diet, according to individual needs.

If you want a personalized diet to lose weight, make an appointment with a nutritionist in the nearest region:

Foods that should be avoided

To lose weight, it is also essential to avoid some foods such as:

• Refined cereals, such as white bread, white rice and white pasta;
• Sugar, present in sweets, ice creams, gums, chocolates or boxed and powdered juices;
• Foods rich in fat, such as margarine, butter, bacon, chocolates and fried foods in general;
• Processed foods, such as ready-made sauces, soft drinks, biscuits, sliced ​​bread, ready-made seasonings, pizza or fast food-type meals.

On the weight loss menu, it is also important to avoid drinking alcoholic beverages, as they are rich in calories, making weight loss difficult.

Other tips for losing weight

In addition to diet, there are other tips that also help with weight loss, such as sleeping 7 to 9 hours a day; practice at least 150 minutes of physical activity per week, including weight training exercises; and drink plenty of water a day. Discover more tips that help with the weight loss process.

Check out nutritionist Tatiana Zanin for other tips for losing weight: