Dieta progressiva, 3 chili in 3 settimane: seconda settimana

La seconda settimana l’apporto calorico previsto giornalmente dalla dieta comincia gradualmente a diminuire. Per raggiungere questo obiettivo diventa più piccola la porzione di primo a pran­zo, che passa, infatti, a 60g. Il programma e, in questa seconda fase di circa 1.300 calorie al giorno. Ogni giorno sono previsti 2 cucchiai di olio d’oliva extra-vergine per condire. Si può aggiungere un cucchiaino di sale al giorno per insaporire i cibi.

Lunedì:

Colazione: una tazza di latte Scremato (150g) 30g di fette bi­scottate
Spuntino: un frutto (200g)
Pranzo: 60g di riso nero tipo Ve­nere bollito e condito con verdure miste saltate in un cucchiaio di olio; insalata di soia preparata con 50g di soia lessata, finocchi e carote; 200g di arancia
Spuntino: uno yogurt magro (125g)
Cena: 100g di hamburger; 200g di bietole bollile; 200g di mandarini; 50g di pane integrale

Martedì:

Colazione: una tazza di latte scremato (150ml), 30g di fette bi­scottate
Spuntino: un frutto (200g)
Pranzo: 60g di spaghetti alla carbonara preparati senza pancetta e solo con un uovo; insalata mista; 200g di kiwi
Spuntino: uno yogurt magro (125g)
Cena: 130g di trota ai ferri; 200g di spinaci bolliti; 200g di pompelmo; 50g di pane integrale

Mercoledì:

Colazione: una tazza di latte scremato (150g), 30g di fette biscottate
Spuntino: un frutto (200g)
Pranzo: 60g di orzo bollito condito con olio e aromi; 50g di crescenza; 150g di uva
Spuntino: uno yogurt magro (125g)
Cena: 50g di bresaola; 200g di cicoria lessata; 200g di mandaran­ci o arance; 50g di pane integrale

Giovedì:

Colazione: una tazza di latte scremato (150g), 30g di fette bi­scottate
Spuntino: un frutto (200g)
Pranzo: spaghetti alle erbe prepa­rati con 60g di pasta corta, un cuc­chiaio di olio, salvia, timo e origano; 100g di petto di tacchino grigliate e insaporito con origano; 200g di ca­volfiori bolliti: 200g di mela
Spuntino: uno yogurt magro (125g)
Cena: 100g di ricotta; radicchio e lattuga in insalata; 200g di mace­donia di frutta mista (pere, mele, kiwi, arancia, mandarini tagliati a pezzetti) con succo di limone; 50g di pane integrale

Venerdì:

Colazione: una tazza di latte scremato (150ml); 30g di fette bi­scottate
Spuntino: un frutto (200g)
Pranzo: 50g di minestra di fagioli preparata con 40g di pasta; 200g di verdure miste grigliate; 200g di mandaranci
Spuntino: uno yogurt magro (125g)
Cena: 130g di merluzzo in padel­la; 200g di fagiolini lessi; 200g di kiwi; 50g di pane integrale

Sabato:

Colazione: una tazza di latte scremato (150ml), 30g di fette bi­scottate
Spuntino: un frutto (200g)
Pranzo: 60g di pasta condita con 50g di ceci lessati; insalata di radic­chio; 200g di clementine o arance Spuntino: uno yogurt magro (125g)
Cena: 130g di orata alla griglia, 200g di carote tagliate a julienne in insalata; 200g di pera; 50g di pane integrale

Domenica:

Colazione: una tazza di latte scremato (150g) 30g di fette bi­scottate
Spuntino: un frutto (200g)
Pranzo: 60g di riso bollito condito con salsa di pomodoro, 100g di mozzarella; 200g di arancia
Spuntino: uno yogurt magro (125g)
Cena: 100g di bistecca di vi­tello alla griglia; 200g di funghi trifolati preparati con aglio e prez­zemolo; 150g di uva gialla; 50g di pane integrale

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853 commenti su “Dieta progressiva, 3 chili in 3 settimane: seconda settimana”

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