Durante le vacanze è facile mettere su qualche chilo di troppo. L’aria di mare o di montagna e il clima rilassato ci fanno sentire liberi di mangiare qualunque cosa, ma poi al rientro dalla ferie bisogna fare i conti con la bilancia… ecco, allora, come ritornare in forma dopo le vacanze con una dieta ad hoc!
Lunedì
COLAZIONE
- 1 tazza di caffè
- 50 g di fette biscottate integrali
SPUNTINO
- tè verde o caffè d’orzo
PRANZO
- 100 g di mozzarella
- 100 g di misto di verdura alla griglia
- 1 pesca
MERENDA
- 1 vasetto di yogurt magro
CENA
- 150 g di gnocchi di patate al pomodoro
- 100 g di filetto ai ferri
- 200 g di insalata di rucola
Condimento consentito nell’arco della giornata
- 10 g di olio extravergine di oliva
- 10 g di parmigiano grattugiato
Martedì
COLAZIONE
- 1 tazza di caffè
- 50 g di fette biscottate integrali
SPUNTINO
- tè verde o caffè d’orzo
PRANZO
- 100 g di prosciutto cotto ai ferri
- 200 g di insalata mista
- 200 g di prugne
MERENDA
- 1 vasetto di yogurt magro
CENA
- 50 g di penne integrali al pomodoro e zucchine
- 200 g di fesa di tacchino ai ferri
- 200 g di insalata di lattuga e pomodori
Condimento consentito nell’arco della giornata
- 10 g di olio extravergine di oliva
- 10 g di parmigiano grattugiato
Mercoledì
COLAZIONE
- 1 tazza di caffè
- 50 g di fette biscottate integrali
SPUNTINO
- tè verde o caffè d’orzo
PRANZO
- 150 g di hamburger ai ferri, con 1 panino da 30 g
- 1 pesca
MERENDA
- 1 vasetto di yogurt magro
CENA
- 200 g di minestrone di verdura
- 100 g di tagliata ai ferri
- 200 g di insalata mista
Condimento consentito nell’arco della giornata
- 10 g di olio extravergine di oliva
- 10 g di parmigiano grattugiato
Giovedì
COLAZIONE
- 1 tazza di caffè
- 50 g di fette biscottate integrali
SPUNTINO
- tè verde o caffè d’orzo
PRANZO
- 100 g di petto di pollo ai ferri
- 200 g di insalata mista
- 100 g di fragole al limone
MERENDA
- 1 vasetto di yogurt magro
CENA
- 50 g di fusilli alla ricotta (50 g)
- 200 g di spiedini di carne mista
- 200 g di insalata di pomodori e cicorino
Venerdì
COLAZIONE
- 1 tazza di caffè
- 50 g di fette biscottate integrali
SPUNTINO
- tè verde o caffè d’orzo
PRANZO
- 100 g di zucchine alla griglia
- 100 g di fiocchi di latte
- 200 g di kiwi
MERENDA
- 1 vasetto di yogurt magro
CENA
- 50 g di spaghetti integrali ai frutti di mare
- 100 g di salmone ai ferri (100 g)
- 200 g di insalata verde mista
Condimento consentito nell’arco della giornata
- 10 g di olio extravergine di oliva
- 10 g di parmigiano grattugiato
Sabato
COLAZIONE
- 1 tazza di caffè
- 50 g di fette biscottate integrali
SPUNTINO
- tè verde o caffè d’orzo
PRANZO
- 50 g di spaghetti integrali con verdure (60 g)
- Omelette con 1 uovo
- 100 g di fragole
MERENDA
- 1 vasetto di yogurt magro
CENA
- 100 g di costoletta di maiale magro ai ferri
- 100 g di patate arrosto
- 200 g di insalata di pomodori
Condimento consentito nell’arco della giornata
- 10 g di olio extravergine di oliva
- 10 g di parmigiano grattugiato
Domenica
COLAZIONE
- 1 tazza di caffè
- 50 g di fette biscottate integrali
SPUNTINO
- tè verde o caffè d’orzo
PRANZO
- 200 g di peperoni e zucchine alla griglia
- 150 g di fesa di tacchino ai ferri
- 200 g di macedonia di frutta
MERENDA
- 1 vasetto di yogurt magro
CENA
- 50 g di risotto allo zafferano
- 50 g di scamorza fresca alla piastra
- 200 g di insalata verde mista
Condimento permesso nell’arco della giornata
- 10 g di olio extravergine di oliva
- 10 g di parmigiano grattugiato
Alla dieta, come sempre, abbinate un esercizio fisico moderato. Seguire un programma dietetico, infatti, che escluda l’attività fisica per mantenere la massa magra, ha poco senso. Per dimagrire, l’abbiamo detto fin troppe volte, non basta solo mangiare di meno e meglio, ma anche combattere la sedentarietà. Non stiamo parlando di sedute estenuanti di palestra, chiaramente, che sono inutili e dannose, e se non si ha la possibilità di frequentare corsi, sappiate che si può fare ginnastica a casa o all’aperto.
Photo Credit| Thinkstock
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