4 Weeks diet plan to lose weight
Follow the last week of losing weight diet plan, combine it with some aerobic and you will lose about 20 pounds. It’s up to you if you chose to become a winner or a victim of your own food cravings. Be disciplined or suffer the pain of the renouncement!
Monday – Start your day with a glass full of water. Add the juice from a lemon, 1 teaspoon of honey and ½ teaspoon of turmeric. It will clean your stomach, boost your metabolism and provide you energy.
- Breakfast– Banana and almond milk smoothie
Recipe–
- 300 ml of almond milk
- -1 banana
- -1 spoon of goji fruits
- -1 teaspoon of maca powder
- -1 teaspoon of flaxseeds
- -1/2 teaspoon of turmeric
Preparation: Add all ingredients in a blender and mix them all. It’s an anti-inflammatory and energizer smoothie.
Nutritional information: 210kcal
- Lunch – Brown rice
Recipe:
- -200gm of brown rice
- -1 onion
- -2 carrots
- -1 tomato
- -1 hand of parsley
- -salt, pepper and oregano
Preparation: Boil the rice in 300 ml water. When it’s 50% boiled add chopped onions, 2 carrots and 1 tomato for the color. Sprinkle salt, pepper and oregano. Cut some parsley and serve it. Have a cup of white tea an hour after your meal.
Nutritional information: 430kcal
- Dinner – Grilled veggies – 350gm (recipe and preparation in week 3 diet plan)
Nutritional information:190kcal
Tuesday – Start your day with a glass full of water. Add lemon juice, 1 teaspoon of honey and ½ teaspoon of turmeric.
- Breakfast –Banana and sesame milk smoothie
Recipe:
- –300 ml of sesame milk
- – 1 banana
- -1 spoon of sunflower seeds
- -1 spoon of hemp seeds
- -2 teaspoon of chia seeds
- -1 teaspoon of maca powder
Preparation: Mix them all in a blender. Sesame is known as the ingredient with the highest quantity of calcium. It is a detoxifying and metabolism booster smoothie thanks to the high content of antioxidants and fatty acids, Omega-3 and Omega-6.
Nutritional information: 210kcal
- Lunch – Quinoa salad
Recipe:
- -50g of quinoa
- -a small bowl of mixed salad
- – ½ boiled beet
- -2 small cucumbers
- -parsley
Preparation: Boil quinoa and drain water. Cut the cucumbers, the beet and the parsley and mix them with quinoa. Serve it on a bed of salad and sprinkle some almonds. Have a cup of white tea an hour after your meal
Nutritional information: 440kcal
- Dinner – Veggies cream soup-400 ml (Recipe and preparation in week3 diet plan)
Nutritional information: 250kcal
Wednesday – Start your day with a glass full of water. Add lemon juice, 1 teaspoon of honey and ½ teaspoon of turmeric.
- Breakfast – A bowl full of Grapes
- Lunch – Veggies salad
Recipe:
- -1 fennel
- -30g grain germs
- -½ medium beet
- – a handful of salad
- -1 spoon of pumpkin seeds
- -1 spoon of hemp seeds
- -30g of nuts
- -lemon juice and a teaspoon of olive oil
Preparation– mix them all and serve. Have a cup of white tea one hour after your meal.
Nutritional information: 410kcal
- Dinner-Green healthy salad
Recipe:
- –1 hand of green salad
- -1 celery
- -1 carrot
- -30g grain germs
- -1 spoon of sunflower seeds
- -lemon juice and a teaspoon of olive oil
Preparation – mix them all and serve.
Nutritional information: 200kcal
Thursday – Start your day with a glass full of water. Add lemon juice, 1 teaspoon of honey and ½ teaspoon of turmeric.
- Breakfast –Yellow smoothie
Recipe:
- -1 banana
- -1 mango
- -1 spoon of pumpkin seeds
- -1 teaspoon of flax seeds
- -1 teaspoon of turmeric
- -1cm of ginger
- -1/2 glass of water
Preparation:Add all ingredients in a blender and mix them. Will boost your metabolism and immunity system
Nutritional information: 190 kcal
- Lunch – Lentil soup cream (350 ml), humus(150g) and tabuleh salad (all information about recipe and preparation in week 3 diet plan)
Nutritional information: 450kcal . Have a cup of white tea one hour after your meal.
- Dinner– Gaszpacho (400ml)- details about recipe and preparation in week3 diet plan
Friday – Start your day with a glass full of water. Add lemon juice, 1 teaspoon of honey and ½ teaspoon of turmeric.
- Breakfast – Greek yogurt with goji and oatmeal
Recipe:
- -300g Greek yogurt
- -1 spoon of goji seeds
- -1 spoon of oatmeal
Preparation: mix them all
Nutritional information:190kcal
- Lunch– Grilled salmon(200g) with veggies(300g) (You have preparation in week 3 diet plan)
Nutritional information: 450kcal. Have a cup of white tea one hour after your meal.
- Dinner – Broccoli cream soup (350ml) – (Recipe and preparation detail in week 3)
Nutritional information: 220kcal
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 are:
- -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 – Start your day with a glass full of water. Add lemon juice, 1 teaspoon of honey and ½ teaspoon of turmeric.
- Breakfast – Kefir and antioxidants. It’s the perfect balance between vitamins and minerals so that you have a perfect day start.
Recipe:
- -300g kefir
- -30g of nuts
- -a spoon of goji fruits
Preparation: mix them all.
Nutritional information: 210kcal
- Lunch – 400ml Gaszpacho and 250g grilled mushrooms (recipe and preparation details in week 3 diet plan)
Nutritional information: 390kcal. Have a cup of white tea one hour after your meal.
- Dinner – 400 ml veggies cream soup (recipe and preparation detail in week 3 diet plan)
Nutritional information: 250kcal
Congratulation! You made it! You reached your target. You are strong and confident. Be proud of you and enjoy your new life and body shape!
At the end of this week, you will be 20pounds slimmer. In combination with cardio, losing weight won’t be a problem for you, anymore!
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 3
