4 weeks diet plan to lose weight

You feel heavy and unappealing, your clothes doesn’t feet you anymore? You have been trying all diet plans from the internet and all tricks from your friends, but none of them worked? Calm down, you don’t have to bother anymore. We have the best 4 weeks diet plan so that you can lose about 20 pounds.  All you have to do is to strictly respect our recommendations.

Monday – Start your day with a glass full of water and the juice from a lemon. It will boost your metabolism, will clean and alkalized your body.

• Breakfast – Banana energizer smoothie

Recipe:

• -300 ml almond milk
• -1 banana
• -1 spoon of goji fruits
• -1 spoon of chia seeds

Preparation: Put all the ingredients in a blender and blend them until smooth. Your vitamins smoothie is ready

Nutritional information:170kcal. An hour before heaving lunch drink a glass of water. Will boost your metabolism

• Lunch – Rucolla salad

Recipe:

• -50g of rucolla
• -150g of grilled chicken breast
• -30g of wheat germs
• -3-4 cherry tomatoes
• -½ small beet
• -1 spoon of sunflower seeds
• -1 teaspoon of olive oil and juice from ½ lemon

Preparation: Grill the chicken breast. Cut it, together with the veggies and mix them in a bowl.

Nutritional information: 420kcal. Have a cup of green tea an hour after lunch.

• Dinner – Baked mushrooms filled with goat cheese and dill and beet salad

Recipe:

• -250g mushrooms
• -150g goat cheese mixed with a hand of dill
• -1 beet

Preparation: Fill the mushrooms with the mixture of goat’s cheese and dill. Place them in a baking tray and put them in a preheated oven for about 20 minutes. In the meantime, cut the beet root in round shape, squeeze lemon juice and olive oil. Serve with the grilled mushrooms.

Nutritional information: 420kcal

Tuesday – Suffer the pain of discipline, or suffer the pain of regret. Drink a glass of water and lemon juice to detoxify your body and boost your metabolism.

• Breakfast – Tzatziki,  It’s a healthy breakfast, full of protein and vitamins.

Recipe:

• -125g Greek yogurt
• -1 clove of garlic
• – lemon juice
• -1 fine chopped cucumber

Preparation: Mix all ingredients and serve the product with one slice of rye bread.

Nutritional information: 180kcal. An hour before your lunch have a glass of water. Will increase your metabolism rate.

• Lunch – Baked chicken livers served with a big salad of veggies.

Recipe:

• -250g of chicken liver
• -2 cloves of garlic
• -one handful of green salad
• -2 cucumbers
• -1 onion
• -salt, pepper, olive oil and palm oil

Preparation: Place the chickens liver in a baking dish, pour a glass of water and a spoonful of palm oil. Place the dish in the oven at medium temperature. When the liver is almost done, add garlic to the dish and bake for 10 more mints. Serve it with green salad.

Nutritional information: 480kcal. Have a cup of green tea an hour after lunch.

• Dinner – Gaszpacho

Recipe:

• -2 tomatoes
• -1 cucumber
• -1/2 onion
• -4 leaves of basil
• -1 clove of garlic
• -1 teaspoon of olive oil

Preparation: Blend all the ingredients in a blender until smooth.

Nutritional information: 350 kcal

Wednesday – You are in the middle of your lifestyle transformation. Good job! Keep going! Consume plain lemonade as soon as you wake up to boost your metabolism and detoxify your liver.

• Breakfast – Carrots juice

Recipe:

• -3 big carrots
• -1/2 pineapple
• -1 orange
• -10 row almonds

Preparation: Add all the ingredients in a blender and blend until smooth. It’s a low carb smoothie. Almonds are high in proteins and fibers that help you boost the metabolism.

Nutritional information: 150kcal. An hour before your lunch have a glass of water. Will increase your metabolism rate.

• Lunch – Spinach salad

Recipe:

• -50g of spinach
• -50g of red beans can
• -1 cucumber
• -1 sweet pepper
• -1 spoon chia
• -1 teaspoon of olive oil and juice of ½ lemon

Preparation: Mix all of them and serve it with a slice of rye bread

Nutritional information: 450 kcal. Have a cup of green tea an hour after lunch.

• Dinner – Chicken soup (350ml)

Recipe:

• -200g of chicken breast
• -1 onion
• -1 carrot
• -1 small celery
• -1 handful of parsley
• -2 tomatoes
• -salt and pepper

Preparation: Boil chicken, onion, celery, carrots and tomatoes in 2 liters of water until done. Serve with grated parsley, salt and pepper.

Nutritional information: 280 kcal

Thursday – You are eating for fuel, not for indulgence. Consume lemon juice and plain water when you wake up. It will boost your metabolism and de alkalize your body.

• Breakfast- Kefir and oatmeal. This breakfast is all you need to make you smile.

Recipe:

• -300ml kefir
• -1 spoon of goji
• -1 teaspoon of flaxseeds
• -1 spoon of oatmeal

Preparation: Mix all the ingredients in a big bowl and eat it happily to jump start your day.

Nutritional information: 180 kcal. An hour before your lunch have a glass of water. Will increase your metabolism rate.

• Lunch- Brown rice with vegetables

Recipe:

• -150 g brown rice with vegetables
• – 2tomatoes
• -1 onion
• -1/2 celery
• -100g mushrooms

Preparation: Boil the brown rice with chopped onion, 2 tomatoes, ½ celery and chopped mushrooms. When it’s done add salt and pepper.

Nutritional information: 480 kcal. Have a cup of green tea an hour after lunch.

• Dinner – Beet salad

Recipe:

• -1 medium beet
• -1-2 cups of spinach
• -1 bunch of dill
• -1 teaspoon of lemon juice.

Preparation: Cut the beet and boil it for few minutes. Sauté the spinach, add lemon juice, dill and beet. Serve it hot.

Nutritional information: 210 kcal

Friday – Do something nice for you today. Drink lemonade without sugar when you wake up to detoxify your liver and boost your metabolism.

• Breakfast – Green tea cocktail

Recipe:

• -5 apples
• -1 lemon
• -1cm of ginger
• -200 ml of green tea without added sugar

Preparation: Take out the juice of apples, lemon and ginger. Pour it into the hot green tea and drink it.

Nutritional information: 140 kcal. An hour before your lunch have a glass of water. Will increase your metabolism rate.

• Lunch – Grilled turkey and tabuleh salad

Recipe:

• – 4 parsley
• -1 tomato
• -1/2 chopped onion
• -apple cider, olive oil
• -200g turkey breast

Preparation: Grill the turkey breast in a hot grill pan. Cut all the vegetables and mix it with the cut breast. Season with apple cider and olive oil.

Nutritional information: 440kcal. Have a cup of green tea an hour after lunch.

• Dinner- Broccoli soup

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 boiled add garlic and condiments and mix them in a blender until smooth.

Nutritional information: 190 kcal

Saturday – 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 – Until you get your nutrition right, nothing is going to change. So do it right!! Drink lemon water when you wake up to jumpstart your day.

• Breakfast – Yellow smoothie

Recipe:

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

Preparation: Blend all of them until smooth. It’s a refreshing, anti-inflammatory smoothie.

Nutritional information: 170kcal. An hour before your lunch have a glass of water. Will increase your metabolism rate.

• Lunch – Shrimps salad

Recipe:

• -one handful of rucolla
• -150g of grilled shrimps
• -1small fennel
• -5 cherry tomatoes
• -2 radishes
• -lemon juice and 1 teaspoon of olive oil

Preparation:  Grill the shrimps on a hot grill pan and toss them with veggies in a bowl. Season according to your taste.

Nutritional information: 380 kcal. Have a cup of green tea an hour after lunch.

• Dinner – sauté of green beans

Recipe:

• – 300g of green beans
• -1 spoon of olive oil
• -salt and pepper

Preparation: add a glass of water and a spoon of olive oil, in a pan. Put it on fire and then add the green beans. When it’s almost done add the condiments.

Nutritional information: 220 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 3

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