Low Fat and Calorie Menu

Are you tired of always following the same diet and not achieving your goals?

Get excited because it only depends on you and the effort you put into it, it will always be easier if you start making small achievements until you reach your final goal.

To make it more bearable, I have prepared a varied and complete menu, low in fat and calories, so that you can follow a healthy and balanced diet.

Menu based on the Mediterranean Diet, which is based mainly on the consumption of olive oil as the main consumption fat, abundance of vegetables from the area such as fruits, vegetables, vegetables, legumes, cereals, and fresh and seasonal products. With this we will contribute to the maintenance of a sustainable agriculture and to protect the environment.

Breakfast

• Skimmed milk or skimmed yogurt and fresh orange juice or 1 piece of fruit.
• Whole wheat toast (60g) with olive oil (1 tablespoon) and cold cuts of turkey or york ham, or whole wheat toast (60g) with margarine and light jam (1 small tablespoon).

Mid morning or snack

• Piece of fruit or 2 small pieces, a skimmed yogurt, a wholemeal bread biscuit with burgos cheese or turkey cold cuts, black coffee or tea.

2-3 tablespoons of olive oil a day and a handful of natural nuts are recommended three times a week.

DAY 1

LUNCH

Lettuce, carrot, tomato, white asparagus and raisins salad

Chicken breast (150g) with white rice (30g)

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Zucchini puree with a skim cheese

Hake (125g) baked with tomato and oregano

Skimmed yogurt or bifidus

DAY 2

LUNCH

Mozzarella, tomato and oregano salad

Baked sole (150g) with spices and vegetable stew

Whole wheat bread (40g)

Macedonia + infusion

DINNER

Baked or grilled eggplant and French omelette

Skimmed yogurt or bifidus

DAY 3

LUNCH

Lettuce, carrot, tomato and white asparagus salad

Chickpeas (60g) with spinach

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Beans with potato and

poached egg

Skimmed yogurt or bifidus

DAY 4

LUNCH

Mixed salad

Turkey (125g) with grilled mushrooms with garlic and parsley

Whole wheat bread (40g)

Macedonia + infusion

DINNER

Spinach with ham, raisins and pine nuts

Burgos' cheese

Skimmed yogurt or bifidus

DAY 5

LUNCH

Onion soup

Emperor (150g) grilled with asparagus

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Brussels sprouts with york ham and apple

Skimmed yogurt or bifidus

DAY 6

LUNCH

Turkey burger and

Grilled vegetables

Whole wheat bread (40g)

Macedonia + infusion

DINNER

Pumpkin puree

Burgos turkey and cheese cold cuts

Skimmed yogurt or bifidus

DAY 7

LUNCH

Tomato and oregano salad

Vegetable paella

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Papillote of hake (150g) and zucchini with oregano and thyme

Skimmed yogurt or bifidus

DAY 8

LUNCH

Boiled green beans

Baked rabbit (125g) with prunes, raisins and pine nuts

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Fish soup

Omelette

Skimmed yogurt or bifidus

DAY 9

LUNCH

Lettuce, cucumber, tomato and pomegranate salad

Lentils (20g) with rice (40g) and parsley

Whole wheat bread (40g)

Macedonia + infusion

DINNER

Zucchini puree

Baked aubergine

Skimmed yogurt or bifidus

DAY 10

LUNCH

Boiled broccoli (150g)

Baked sea bass (125g) with roasted vegetables

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

cream of wild asparagus

1 slice whole wheat bread with fresh cheese

Skimmed yogurt or bifidus

DAY 11

LUNCH

Turkey breast (125g) with apple and raisins

artichokes baked or boiled in garlic

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Courgettes stuffed with vegetables

Skimmed yogurt or bifidus

DAY 12

LUNCH

Lettuce, carrot, tomato, white asparagus salad

Rice (60g) three delicacies

Whole wheat bread (40g)

Macedonia + infusion

DINNER

French omelette with york ham and fresh cheese

Skimmed yogurt or bifidus

DAY 13

LUNCH

Mozzarella, tomato and oregano salad

Spinach cannelloni (1 serving)

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Gazpacho cup

Scrambled eggs with vegetables

Skimmed yogurt or bifidus

DAY 14

LUNCH

Mixed salad

Cod (125g) with baked tomato and onion

Whole wheat bread (40g)

Macedonia + infusion

DINNER

Fish soup

Omelette

Skimmed yogurt or bifidus

DAY 15

LUNCH

Chicken breast (125g) to the planter

Grilled artichokes with garlic sprouts

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

French zucchini omelette

Baked cod (120g) with oregano

Skimmed yogurt or bifidus

DAY 16

LUNCH

Mozzarella, tomato and oregano salad

Hake (150g) steamed with spices and vegetable stew

Whole wheat bread (40g)

Macedonia + infusion

DINNER

Potato, carrot and pumpkin cream with sesame

1 slice whole wheat bread with fresh cheese

Skimmed yogurt or bifidus

DAY 17

LUNCH

Green asparagus salad

Grilled beef steak (125g)

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Garlic soup with walnuts

Beans with boiled potato

Skimmed yogurt or bifidus

DAY 18

LUNCH

Lettuce, carrot, tomato and white asparagus salad

Green peppers stuffed with rice and turkey

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Baked sole (125g) with tomato and oregano

Skimmed yogurt or bifidus

DAY 19

LUNCH

Cream of broccoli

Lentils (60g) with vegetables

Whole wheat bread (40g)

Macedonia + infusion

DINNER

Spinach with ham, raisins and pine nuts

Poached egg

Skimmed yogurt or bifidus

DAY 20

LUNCH

Salmon or tuna (150g) with papillote with lemon and spices

Broccoli and mushrooms garnish

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Onion soup

Baked aubergine

Skimmed yogurt or bifidus

DAY 21

LUNCH

Cold celery and apple soup

Baked rabbit (125g) with prunes, raisins and pine nuts

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Brussels sprouts in vegetable broth

1 slice whole wheat bread with fresh cheese

Skimmed yogurt or bifidus

DAY 22

LUNCH

Cucumber, tomato and white asparagus salad

Flounder (125g) steamed with clams (150g), peas (30g) and parsley

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Celery and carrot soup

Grilled chicken

Skimmed yogurt or bifidus

DAY 23

LUNCH

Warm mushroom salad

Garlic rabbit in white wine sauce

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Omelette

Vegetable stew

Skimmed yogurt or bifidus

DAY 24

LUNCH

Spinach salad with pear and cherry tomatoes

Chickpeas (60g) with celery and carrot

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Perch porridge (125g) and vegetables

Skimmed yogurt or bifidus

DAY 25

LUNCH

Red pepper stuffed with vegetables

Turkey skewer with mango

Whole wheat bread (40g)

Macedonia + infusion

DINNER

Cream of zucchini

Sauteed mushrooms (100g)

Skimmed yogurt or bifidus

DAY 26

LUNCH

Cod (125g) with baked spices

Artichokes with grilled asparagus

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Beans with boiled potato

Poached egg

Skimmed yogurt or bifidus

DAY 27

LUNCH

Pasta salad (60g)

Hake (125g) grilled or baked

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Fish soup

Toasted bread with tomato and fresh cheese

Skimmed yogurt or bifidus

DAY 28

LUNCH

Turkey burger

Grilled vegetables

Whole wheat bread (40g)

Macedonia + infusion

DINNER

Cauliflower cream with mushrooms

1 slice whole wheat bread with turkey cold cuts

Skimmed yogurt or bifidus

DAY 29

LUNCH

Brussels sprouts in vegetable broth

Turkey breast (125g) with apple and raisins

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

cream of wild asparagus

1 slice whole wheat bread with fresh cheese

Skimmed yogurt or bifidus

DAY 30

LUNCH

Cold celery and apple soup

Sole (125g) with spinach and pine nuts

Whole wheat bread (40g)

1 piece of fruit + infusion

DINNER

Gazpacho cup

Scrambled eggs with vegetables

Skimmed yogurt or bifidus

As I explained in a previous article, not only what you eat is important, but how you do it, that is, your eating habits will influence your final weight in one way or another. So it will be vitally important to modify them towards healthier habits.

We will have to change those situations that stimulate hunger, our own behavior during meals. For example:

• Learn to eat little by little
• Control anxiety and develop relaxation techniques
• Control the diet by noting what we eat, time, situation and feeling at that time.
• Without forgetting to make the five meals of the day, do not snack between meals and always choose cooking that does not require as much oil as steam, iron and oven.

Finally, remember that physical exercise is as important as diet to reach the ideal weight, without it it would be much more difficult to achieve and maintain our goal.