Healthy eating plan

Below is three different menus ranging from low calorie up to a half-day high calories. Any of these plans are composed of fresh, healthy and natural ingredients. For a healthy eating plan that you can always use fresh ingredients and natural foods. Also choose low sodium options, and do not try to add any salt to processed foods because they generally contain a lot already.

To help keep low calories drink plenty of water throughout the day as well as after each meal or snack. It is surprising how easily consume excess calories from soft drinks, sodas and sports drinks. Water contains no calories.

The following models are demonstrative way. If you decide to follow any of the examples you must first get approval from a qualified nutritionist, and make an estimate of your daily calories to avoid any errors that may endanger your health.

Healthy eating plan No. 1

Breakfast

- A boiled egg - 90 calories

- A slice of whole-grain toast with 25 grams of cheese - 205 calories

- A banana - 107 calories

- Half melon - 97 calories

- A handful of cherries - 60 calories

lunch

- Tagliatelle (like spaghetti pasta) with mushrooms and prosciutto. & 50 calories for the whole of this dish.

Ingredients: 50 grams of tagliatelle, half an onion, peas, 80 grams of mushrooms, 50 grams of raw ham, low-fat plain yogurt, a little olive oil and garlic.

Cook pasta separately. Then skip all the other ingredients. Mix cooking with pasta and sprinkle on yogurt preparation-pa

Collation

- A handful of fruits stuffed with nuts / seeds and almonds - 200 calories

- A fruit juice - 80 calories

Dinner

- Tuna fresh grilled - 180 calories

- New 4 unpeeled potatoes - 150 calories

- Steamed vegetables (broccoli, carrots, cabbage) - 110 calories

Total calories for this diet plan: 1929.

Healthy eating plan # 2

Breakfast

- A pot of muesli and cereals with 200 ml of skim milk - 304 calories

- A banana - 107 calories

- A kiwi - 34 calories

- An iced tea or fruit juice - 70 calories approximately

lunch

- Egg and watercress sandwich - 310 calories for this sandwich

Use two slices of bread any beans, a boiled and chopped egg, half tablespoon reduced fat mayonnaise and watercress.

- A piece of fruit or fruit juice - 60 calories

Collation

- 2 plums - 67 calories

- A fruit yogurt - 75 calories

Dinner

- Teriyaki chicken. Bakes 100 grams of chicken breast with a quarter cup of teriyaki sauce, a marinade made of soy, is a sweet sauce. 290 calories for this comdida

- Add two cups of fresh vegetables - 150 calories

Total calories: 1467

Healthy eating plan # 3

Breakfast

- 2 nougat cereal with sliced ​​banana and skim milk - 325 calories

- Adds a handful of mixture of strawberries, cherries and raspberries - 70 calories

- Yogurt - 75 calories

- Coffee or tea without sugar

lunch

- An omelet - 360 calories for this filling omelette

Whisk two eggs and prepares the tortilla, then fill it with mashed avocado, sliced ​​tomato and mozzarella cheese reduced fat.

- Accompany with a salad of lettuce, tomatoes, cucumber and onion - 80 calories

Collation

- Two teaspoons of peanut butter - 110 calories

- A slice of bread - 110 calories

- A piece of fruit - 80 calories

Dinner

- Beef Grilled salmon with herbs - 200 calories

- Puree tomatoes - 150 calories

- Steamed vegetables - 80 calories

Total calories: 1640