How to Lose Weight in 4 Weeks Diet Plan – Week 3

573
0
SHARE

how-to-lose-weight-without-exercising-2
4 Weeks diet plan to lose weight

This scheme of meal plan will help you to start a better life and lose 20 pounds in just 4 weeks. You won’t be starved and won’t deprive your body from principles nutrients. Hence, your energy level will be up and your target will be reached: at the end of the 4 weeks diet plan, you will be 20 pounds lighter. Let’s start it!

Monday – New day, new body, new transformation! Let’s get started. Start your day with a glass full of water. Add lemon juice, 1 teaspoon of honey and ½ teaspoon of turmeric. It will clean your stomach, boost your metabolism and provide you energy.

  • Breakfast – 250 g of Cranberries. Start your day with a great intake of antioxidants.
  • Lunch – Avocado and quinoa

Recipe:

  • 1 avocado
  • -1 cup of quinoa
  • -2 cups of water
  • -1 spoon of tomatoes sauce
  • -200g of green beans

Preparation: Boil two cups of water, add quinoa and let it boil for about 10 minutes. Add one table spoon of tomato sauce. Dust some oregano and pepper. Serve with a bowl of boiled green beans

Nutritional information: 430kcal. Have a cup of white tea an hour after your meal

  • DinnerAdzuki bean pot

Recipe:

  • 1 cup of Adzuki bean
  • -1 cube of vegetable soup
  • -1 spoon of miso pasta
  •  -2 carrots
  •  -1 onion
  •  – 1 tea spoon of garlic powder

Preparation: Boil 3 cups of water. Add Adzuki bean and soup cube and let it boil for 30 minutes. Add onions and carrots after beans have boiled for around 30 mins. Finish with a touch of garlic powder.

Nutritional information: 250kcal

Tuesday – If you don’t eat according to your goals, don’t expect to reach them. So be wise and follow your goals! Start your day, with a glass of water, dilute it with lemon juice, add 1 teaspoon of honey and half teaspoon of turmeric.

  • Breakfast Grapes. It is a great start for a great day! A bowl full of grapes.
  • LunchMung beans pot with a gourmet of brown rice

Recipe:

  • 1 cup of mung bean
  • -a few vegetables leaves of your choice
  • – 2 cups of brown rice
  •  -2 carrots
  • -1 onion
  • -1 anise
  • -2 cups of kale
  • -¼ teaspoon of curcuma, ½ teaspoon of coriander, salt

Preparation: Boil one cup of Mung beans and lettuce or preferred vegetables in three cups of water. Let the two boil for about thirty minutes. Add curcuma, coriander and a pinch of salt.

Separately, boil two cups of rice in two cups of water. Dust with pepper and add a pinch of salt. Serve with the Mung Beans.

Nutritional information: 450kcal. Have a cup of white tea an hour after your meal

  • Dinner Broccoli soup (350 ml)

Recipe:

  • -1bunch of broccoli
  • -1 onion
  • -2 carrots
  • -2 cloves of garlic
  • -salt, cinnamon, turmeric

Preparation: Cut the veggies and boil them in 1 liter of water. When they are boiled add garlic and condiments and mix them with a blender.

Wednesday: The proper balance of body, mind and spirit begins with eating well. Start your day with some lemon juice and a cup of hot water if possible. It’s not much to start with but it will help you to detoxify your body.

 

  • Breakfast Pineapple. A bowl full of fresh pineapple (pineapple is rich in bromelain, an enzyme that will “melt” fats)
  • LunchGrilled salmon fish with asparagus

Recipe:

  • -200g of salmon

Preparation: Put some olive oil on grill and place salmon over it. Keep it there for about 5 minutes. Make sure you don’t overcook it. Best taken with a glass of lemon juice.

Nutritional information: 370kcal. Have a cup of white tea one hour after your meal.

  • Dinner Lentil soup (350 ml) – recipe and preparation in the first week

Nutritional information: 280kcal

Thursday – Just like the other days, it is advisable to take a glass of lemon juice and some warm water.

  • BreakfastBanana smoothie

Recipe

  • 1 banana
  • -2 cups of chopped yellow melon
  • -1 spoon of pumpkin seeds
  • -1 teaspoon of turmeric
  • -1cm of ginger
  • -1/2 glass of water

Preparation: Add all the ingredients in a blender and mix them well. It will provide you enough energy for your morning routine and enhance your body with necessary nutrients.

Nutritional information: 180kcal

  • Lunch-lentil sauté

Recipe

  • 1 cup of lentil
  • -2 onions
  • -4 carrots
  • -1 sweet potato
  • -1 celery stem
  • -1 spoon of tomato sauce
  • -2 bay leaves.

Preparation: Put some onion, the bay leaves, water and the tomato sauce in a vessel. After 15 minutes add the sweet potato, the carrots and celery.

Nutritional information: 450kcal. Have a cup of white tea one hour after your meal.

  • DinnerGazspacho

Recipe

  • 3 big tomatoes
  • -1/2 onion
  • -1 clove of garlic
  • -1 teaspoon of olive oil
  • -4 leaves of basil
  • -1/2 cucumber
  • -coriander and pepper

Preparation: Add all ingredients in a blender and mix until smooth.

Nutritional information: 300kcal

Friday – Love yourself enough to live a healthy lifestyle! Start your day with a glass of lemon juice mixed in with some honey.

  • BreakfastFruit salad

Recipe

  • 1 mango
  • -1 banana
  • -1 apple
  • -1 spoon of sunflower seeds

Preparation: Cut all above fruits in a bowl and sprinkle one spoon of sunflower seeds – it’s an explosion of antioxidants

Nutritional information: 170kcal

  • LunchGrilled turkey breast with salad

Recipe

  • 200g of breast turkey
  • -a bowl of vegetables salad (some veggies, 1 cucumber, 1 onion, 2 radish, 1 tea spoon of parsley, lemon juice and 1 teaspoon of olive oil)

Preparation: Grease the grill with olive oil. Add the turkey breast. Leave it for about 7 minutes each side. Have it with veggie salad

Nutritional information: 480kcal. Have a cup of white tea one hour after your meal.

  • Dinner -150g of goat cheese served with a cucumber salad

Nutritional information: 190kcal

Saturday – Exercise is king. Nutrition is queen, put them together and you will have a kingdom! It is recommended to have a cure of apples. All day long you may consume apples: apples juice or apple itself. Please have at least 2 liters of water and herbs teas: green tea, white tea, tea madder.

The benefits of apples cure

  • -restores the immunity and the digestive system
  • -reduces the arterial hypertension
  • -the skin becomes smoother, thanks to the great quantity of collagen
  • -regulates blood sugar

Sunday – You are unstoppable! Keep doing things right! Start your day with a glass full of water. Add the lemon juice, 1 teaspoon of honey and ½ teaspoon of turmeric.

  • Breakfast Kefir and oatmeal

Recipe

  • 300g kefi
  • -one spoon of oatmeal
  • -a spoon of goji fruits

Preparation: Mix the oatmeal and goji with kefir.

Nutritional information: 210kcal

  • Lunch Chicken soup and humus (recipe and preparation information are in the first week). Have humus with 2 tomatoes.

Nutritional information : 550kcal. Have a cup of white tea one hour after your meal.

  • Dinner – Lentil soup (400 ml) – recipe and preparation in the first week diet plan

Nutritional information: 330 kcal

Next Articles:

How to lose weight in 4 week’s meal plan – Week 1

How to lose weight in 4 week’s meal plan – Week 2

How to lose weight in 4 week’s meal plan – Week 4

NO COMMENTS