Weight Loss - DIET (PHASE 1)

≅ 1.421 kcal 37,7% PTN |35,9% CHO | 26,4% LIP

Breakfast
Option 1
Whole wheat bread (1 slice) or Tapioca (30g) or Couscous (60g)

+Eggs (2 units)

+Mozzarella cheese (15g)

+Choose 1 fruit

Option 2

Whey Protein (25g)

+Whole yogurt (150ml) or Whole milk powder (20g)

+15g peanut butter or nuts or almonds

+Choose 1 fruit

Lunch

Lean protein (130g)

+Rice or Cassava or Pasta (80g) or Sweet potato or Baroa potato (140g) or White
potato (210g)

+Beans or Lentils (80g)

+Vegetables (100g - 200g)
Unlimited leafy green salad

If not opting for beans, you can add 50g of rice or 90g of potato

Afternoon Snack
Option 1 - Sandwich

Whole wheat bread (2 slices) or Tapioca (50g) or Syrian bread (50g)

+Shredded chicken (60g) or Tuna (70g)

+Mozzarella cheese (30g)
Option 2 - Pancake or Muffin

Banana (70g) or Apple (130g)

+Oats (15g)

+Eggs (2 units)
+Peanut butter or Nuts or 60%-70% Chocolate (15g)

Option 3

Whole yogurt (150ml)

+Whey Protein (20g)

+Choose 1 fruit
+Peanut butter or Nuts or Almonds or 60%-70% Chocolate (20g)

Dinner

Option 1

Lean protein (140g)

+Rice or Cassava or Pasta (50g) or Sweet potato or Baroa potato (70g) or White
potato (120g) or Pumpkin (140g)
+Vegetables (100g - 200g)
Unlimited leafy green salad

Option 2 - Crepioca or Airfryer Muffin

Shredded chicken (110g)

+Whole egg (1 unit)

+Tapioca (15g)

+Ricotta cream or Light cream cheese (15g)

Fruit portion (Choose 1 fruit)
Pineapple or Mango or Grapes (120g)
Watermelon or Strawberry or Melon or Papaya (150g)
Apple or Pear or Guava or Orange or Tangerine or Kiwi or Peach or Small Banana (1
unit)

Vegetables (Always try to vary between 2 to 3 options)

Beetroot, Carrot, Chayote, Green peas, Turnip, Okra, Green beans, Zucchini, Artichoke,
Celery,
Asparagus, Malabar spinach, Eggplant, Broccoli, Chicory, Kale, Cauliflower, Spinach,
Heart of palm,
Cucumber, Bell pepper, Radish, Cabbage, Tomato.

Lean meats
Chicken breast, Top round, Bottom round, Tenderloin, Rump roast, Flank steak, Beef
sirloin, Pork tenderloin,
Pork loin, White fish

Notes:
Coffee without sugar or sweetener (unlimited)
Avoid the consumption of fried foods
Avoid the use of ready-made seasonings
Increase water intake
Weigh foods after cooking
Use the minimum amount of fat possible for preparations

For scheduling a personalized meal plan, contact us on WhatsApp at

(21) 97951-9036.