La prova costume è sempre più vicina e spesso si è tentate di risolvere tutto con una dieta dell’ultimo minuto, di quelle “da fame” che portano solo scompensi. Ecco, allora una dieta equilibrata in grado di fornire il giusto apporto di calorie da seguire per 1 o al massimo 2 settimane, che vi aiuterà a perdere qualche chilo e ad affrontare al meglio l’arrivo della bella stagione.
Intraprendere una dieta non è mai facile perché si tratta di cambiare le proprie abitudini alimentari, che, per quanto possano essere scorrette, sono diventate oramai familiari. L’errore più comune, infatti, è quello di vedere la dieta come una costrizione, ma al contrario, è un modo per ritrovare il benessere.
Lunedì
Colazione: 125 grammi di yogurt magro (1 vasetto) con 10 grammi di miele, 4 fette biscottate integrali con 10 grammi di marmellata senza zucchero
Spuntino: 200 grammi di ananas
Pranzo: 70 grammi di pennette integrali ai carciofi, 200 grammi di cetrioli in insalata, 30 grammi di pane integrale
Spuntino: 1 arancia
Cena: 100 grammi di pollo alla griglia condito con prezzemolo e limone, 200 grammi di insalata, 40 grammi di pane integrale
Olio extravergine consentito durante il giorno: 30 grammi
Martedì
Colazione: 1 tazza di latte scremato con 50 grammi di muesli, 4 fette biscottate integrali con 10 grammi di marmellata senza zucchero
Spuntino: 10 fragole
Pranzo: 50 grammi di riso al pomodoro fresco, 150 grammi di zucchine lesse in insalata, 30 grammi di pane integrale
Spuntino: 200 grammi di kiwi
Cena: 1 mozzarella, 200 grammi di patate in insalata, 50 grammi di pane integrale
Olio extravergine consentito durante il giorno: 25 grammi
Mercoledì
Colazione: 125 grammi di yogurt alla frutta (1 vasetto), 4 fette biscottate integrali con 10 grammi di marmellata senza zucchero
Spuntino: 1 pompelmo
Pranzo: 70 grammi di conchiglie al pomodoro e basilico, 200 grammi di finocchi in insalata
Spuntino: 200 grammi di albicocche
Cena: 120 grammi di bresaola, 200 grammi di verdure alla griglia (peperoni, melanzane, zucchine)
Olio extravergine consentito durante il giorno: 30 grammi
Giovedì
Colazione: 1 tazza di latte scremato con 50 grammi di muesli, 4 fette biscottate integrali con 10 grammi di marmellata senza zucchero
Spuntino: 5 prugne secche
Pranzo: 70 grammi di spaghetti integrali al pesto, 200 grammi di carote in insalata, 3o grammi di pane integrale Spuntino: 200 grammi di melone
Cena: 150 grammi di filetto di merluzzo alla griglia condito con aglio e limone, 200 grammi di fagiolini lessati, 40 grammi di pane integrale
Olio extravergine consentito durante il giorno: 20 grammi
Venerdì
Colazione: 125 grammi di yogurt magro (1 vasetto) con 10 grammi di miele, 3 fette biscottate integrali con 5 grammi di marmellata senza zucchero, 3 noci
Spuntino: 1 mela
Pranzo: 50 grammi di riso con 5 grammi di parmigiano grattuggiato, 200 grammi di finocchi in carpaccio
Spuntino: 150 grammi di mandarini
Cena: 100 grammi di bistecca di vitello ai ferri, 150 grammi di peperoni al forno, 50 grammi di pane integrale
Olio extravergine consentito durante il giorno: 25 grammi
Sabato
Colazione: 1 tazza di latte scremato con 50 grammi di muesli, 4 fette biscottate integrali con 10 grammi di marmellata senza zucchero
Spuntino: 100 grammi di frutti di bosco (fragole, mirtilli, lamponi, more)
Pranzo: 70 grammi di spaghetti integrali al tonno, 150 grammi di asparagi lessati
Spuntino: 150 grammi di uva bianca
Cena: 100 grammi di gamberetti lessi con 10 grammi di salsa cocktail, 200 grammi di insalata di radicchio, 40 grammi di pane integrale
Olio extravergine consentito durante il giorno: 30 grammi
Domenica
Colazione: 125 grammi di yogurt magro (1 vasetto) con 5 grammi di miele, 2 fette biscottate integrali con 10 grammi di marmellata senza zucchero
Spuntino: 1 pera
Pranzo: 70 grammi di tortiglioni integrali con melanzane e pomodoro, 200 grammi di spinaci con 5 grammi parmigiano, 40 grammi di pane integrale
Spuntino: 1 pesca
Cena: 100 grammi minestrone di verdure, 120 grammi pollo arrosto, 200 grammi di insalata verde e carote grattuggiate, 50 grammi di pane integrale
Dolce: 100 grammi di carpaccio di ananas con sorbetto al limone
Olio extravergine consentito durante il giorno: 20 grammi
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