The daily menus of the low-fat diet

 The daily menus of the low-fat diet

In the image gallery you have lunch and dinner. And below several options options for breakfast and snacks, plus a table of equivalences to control the quantities. An essential to add to your favorites right now.

Day 1

FOOD:

1. -Tomato and lettuce salad (200 g)
2. -Potato omelette (150 g of cooked potato, sautéed with 1 tablespoon of oil and 1 egg plus another egg white)
3. -1 kiwi

DINNER:

1. -Tomato cream with basil (200 ml)
2. -Salmon (120 g) cooked on green asparagus and leeks (200 g)
3. -2 slices of natural pineapple
4. See recipe for Spanish omelette.
5. Low-fat diet shopping list.

Day 2

FOOD:

1. -Chickpea puree (hummus) (50 g)
2. -Orange chicken (120 g)
3. -Timbal of apples and citrus fruits (150 g)

DINNER:

1. -Soup (200 ml) of noodles (30 g)
2. -Hake with clams (120 g)
3. -Nonfat yogurt
4. See recipe for Super Light Chickpea Hummus.
5. Easy recipes with less than 400 kcal.

Day 3

FOOD:

1. -Avocado stuffed with papaya, lettuce and onion
2. -Mussels marinara (120 g)
3. -Baked apple

DINNER:

1. -Tortilla of 1 wild asparagus egg (200 g)
2. -Rabbit (120 g) with hazelnuts and ginger.
3. -Pear
4. See recipe for Rabbit with hazelnuts and ginger.
5. Low-fat diet shopping list

Day 4

FOOD:

1. -Tomato salad (200 g) and fresh cheese without fat (40 g)
2. -Lomo tape (120 g) with roasted apple
3. -Honey orange with yogurt

DINNER:

1. -Carot cream (200 ml)
2. Rice timpani (50g) with salmon (125g)
3. -Pineapple curry

See recipe for Timbales of rice with salmon.

Low-fat diet shopping list.

Day 5

FOOD:

1. -Vegetable broth (200 ml)
2. -1 Egg with potatoes and bell pepper with paprika
3. -Pear sticks with threads of dark chocolate

DINNER:

1. -Asparagus in vinaigrette (200 g)
2. -Pineapple and turkey skewer (120 g)
3. -Curd with honey

See recipe for Egg with potatoes and paprika.

Low-fat diet shopping list.

Day 6

FOOD:

1. -Warm salad of spinach (200 g), parmesan (20 g) and turkey cubes (30 g)
2. -Squid (100 g) with garlic and parsley
3. -Fruit lasagna (200 g)

DINNER:

1. -Rooster skewers (100 g) with prawns on arugula and oranges.
2. -Kiwi

 Day 7

FOOD:

1. -Lettuce, tomato and onion salad (200 g)
2. -Bows with vegetables (150 g)
3. -Citrus with mint

 DINNER:

1. -Vegetable broth (200 ml)
2. -Homemade pizza with mushrooms and black olives (200 g)
3. -Yoghurt

Day 8

FOOD:

1. -Red cabbage salad with mango, fresh cheese and walnuts (200 g)
2. -Grilled salmon (120 g) with sautéed zucchini (120g)
3. -Season fruit salad with orange juice

DINNER:

1. -Endibias with avocado (200 g)
2. -Veal carpaccio (120g).
3. -Strawberries

Day 9

FOOD:

1. -Asparagus cream with ham shavings (200 ml)
2. -Seafood paella (150 g)
3. -Apricot and banana skewers with skimmed yogurt.

DINNER:

1. -Spanish and cherry salad (200 g)
2. -Grilled tuna (120 g) with confit tomato
3. -Mango

Day 10

FOOD:

1. -Peas (120 g) with ham (30 g)
2. -Pork loin (120 g) with light cheese and peppers.
3. -Papaya

DINNER:

1. -Baked artichoke (200 g)
2. -Gallo with fine herbs (120 g)
3. -Banana cream

Do you want to lose belly?

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In this gallery you have the 10 daily menus designed by Dr. Beltrán to make lunch and dinner according to the low-fat diet. A healthy and light diet, but full of delicious dishes so you don't have to give up what you like the most, and lose weight at the same time.

And to complete the menus, we give you several options for breakfasts and snacks between meals. And also a useful table of equivalences to control the quantities.

If you have doubts about whether this diet is the one that best suits you, take our test of diets to lose weight and discover which one you really need.

OPTION 1

Breakfast

Coffee or tea

30 g of unsweetened cereals

200 ml of skimmed milk

Midmorning

40 g of whole wheat bread with tomato

1 slice of Iberian ham

Mid afternoon

Skim milk shake (200 ml) with 1 banana and cinnamon

OPTION 2

Breakfast

Coffee or tea

Two toasts with unsweetened jam

Midmorning

Orange juice or red tea

3 bread sticks

1 low-fat cheese

Mid afternoon

2 ounces unsweetened dark chocolate

1 skimmed yogurt

EQUIVALENCES TO CONTROL THE QUANTITIES

In this diet the important thing is not what you eat but how much you eat. This involves keeping track of the amounts you consume. To make it much easier for you, we have prepared this practical table of equivalences:

Bread, cereals, rice, pasta

40-60 g bread: 3-4 slices or a bun

60-80 pasta or rice: a normal dish

Milk and derivatives

200-250 ml milk: 1 glass / cup of milk

125 ml of yogurt: 1 yogurt

Vegetables and greens

150-200 g: 1 plate of mixed salad / 1 plate of cooked vegetables / 1 large tomato, 2 carrots

Vegetables

60-80 g: 1 individual normal plate

Fruit

120-200 g: 1 medium piece / 1 cup of cherries, strawberries ... / 2 slices of melon

Fish and shellfish

125-150 g: 1 individual fillet

Lean meats, poultry

100-125 g: 1 small fillet / 1 quarter chicken / 1 quarter rabbit

Olive oil

10 ml: 1 tablespoon

If in addition to dieting in fat, you also want to activate your body, don't miss these exercises to lose weight with our fit blogger Eri Sakamoto.

If you liked this diet, surely the course How to organize your weekly menu will interest you.