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Healthy 1 Week Diet Plans
Healthy 1 Week Diet Plans

Healthy Diet Plans – Lose 3 kg (10 lbs) in a Week !

Healthy Diet Plans – Lose 3 kg (10 lbs) in a Week !

The most accurate, healthier method for those who want to lose weight is to go to a dietitian and weaken it according to the dietitian’s list. Don’t worry if you don’t have a budget for the dietician. This Diet Plans prepared by dietitian Dilara Koçak and Dilek Koçak, you can lose 3 kgs (6 pounds) a week.

Lose 3 KG in a Week Diet Plan (By Dietitian Dilara Kocak)

Monday

  • Breakfast: 2 tablespoons lean labne cheese, 1 slice wholewheat bread, tomato, cucumber
  • Refreshment: 2 dried apricots and 2 walnuts
  • Lunch: 1 cup boiled pasta, 1 teaspoon olive oil, 30 gram lean feta cheese
  • Refreshment: 1 cup non-fat fruit yogurt
  • Dinner: 200 gr. grilled fish or 150 gr chicken grill, salad
  • Refreshment: 1 Mandarin and 1 orange

Tuesday

  • Breakfast:1 egg made with plenty of vegetables crepes, 1 slice whole wheat bread, tomatoes, cucumbers, green peppers, 5 olives
  • Refreshment: 1 kiwi or 1 apple
  • Lunch: 80 grams diet tuna, 1 slice wholewheat bread, salad
  • Refreshment: 1 slice cheese, 2 whole wheat grissini
  • Dinner: 1 low-fat vegetable meal, salad, 1 bowl of yogurt
  • Refreshment: Half a pomegranate

Wednesday

  • Breakfast:1 slice low-fat feta cheese, 1 slice whole wheat bread, tomato, cucumber, parsley, green pepper
  • Refreshment: Half a packet of diet biscuits
  • Lunch:1 bowl lentil soup, 1 plate of minced vegetables, 1 bowl of yogurt, salad
  • Refreshment: Half a banana, 10 nuts
  • Dinner: 150 grams grilled chicken, salad, boiled vegetables
  • Refreshment: 1 kiwi and 1 apple

Thursday

  • Breakfast:Wholemeal lean toast, green pepper, tomato
  • Refreshment: 2 mandarin
  • Lunch:1 plate of vegetable meal without meat, 1 slice of bread, salad, 200 grams of light yogurt
  • Refreshment: 2 pieces of dried apricots
  • Dinner: 5 tablespoons bulgur pilaf, salad, steamed broccoli, lean yogurt
  • Refreshment: 1 Orange

Friday

  • Breakfast:125 grams of probiotic yogurt, 3 pieces of walnuts, 2 pieces of dried apricots
  • Refreshment: 1 kiwi or 1 apple
  • Lunch:1 cup lentils soup, salad, 150 grams grilled meat or meatballs
  • Refreshment: 1 slice of wholewheat bread, 1 slice of lean cheese
  • Dinner: 6 tablespoons low-fat vegetable meal, 1 slice of bread, 200 grams of yogurt, salad
  • Refreshment: 1 Apple or 1 orange

Saturday

  • Breakfast: 1 slice of wholewheat bread, green pepper, tomato, 50 grams of low-fat cheddar or white cheese
  • Refreshment: 2 pieces of dried apricots
  • Lunch:Salad, 50 grams feta cheese, 2 tablespoons corn
  • Refreshment: 1 Apple, 2 walnut
  • Dinner: 150 grams of grilled meatballs, salad, 4 tablespoons of haricot bean salad
  • Refreshment: 2 Mandarin

Sunday

  • Breakfast:1 egg, 1 slice whole wheat bread, tomatoes, cucumbers, 5 olives, 1 slice low-fat cheese
  • Refreshment: 2 Mandarin
  • Lunch:Coffee with milk and 1 slice of fat-free cake or 1 bowl of milk dessert
  • Refreshment: 1 apple, 1 mandarin
  • Dinner: 6 tablespoons minced lentils, 1 bowl yogurt, salad
  • Refreshment: 1 Piece pear

Protection Program

Following the diet, you will be fed in an adequate and balanced diet every day by consuming nutrients from each food group in the prevention program. However, you need to prevent the energy deficit by increasing daily amounts. So you don’t lose weight, you stay at the same weight. You can add milky pudding to your diet program for 1-2 days a week, if you are exercising you can increase calorie intake a little more.

What to watch out for when applying the diet;

  • Drink 8-10 glasses of water every day.
  • Do not consume sugary drinks.
  • Add only 1 teaspoon olive oil to the salad every meal.
  • Cucumber, tomatoes, peppers, parsley, mint, celery stalks, lettuce, raw vegetables, you can always consume as much as you want throughout the diet.
  • If you do not have meat for vegetable and dried legumes, just add 2 tablespoons of olive oil to one kilo of vegetables. Do not add fat if your food contains meat.
  • When applying the program do not skip the portions and skip meals.
  • A portion of meat or chicken should be about 150 grams. For this, for example, 3-4 meatballs should be enough.
  • You should also limit fish consumption to 200 grams.
  • Do exercise regularly.
Healthy 1 Week Diet Plans
Healthy 1 Week Diet Plans

Alternative 1 Week Diet Plan (By Dietitian Dilek Koçak)

1. Day

  • Breakfast: 1 slice of wholewheat bread, 2 tablespoons skimmed cheese, 3 walnuts, Tomato, green pepper, parsley, sugerless tea
  • Refreshment: 2 pieces of dried apricots
  • Lunch: Grilled chicken, green salad (with 1 teaspoon olive oil) 1 slice wholewheat bread
  • Refreshment: 1 small pear (add plenty of cinnamon), 10 pieces unsalted almonds
  • Dinner: 180 – 200 grams of grilled fish, 4 boiled asparagus, Rocket and green salad (add 1 teaspoon olive oil)
  • Refreshment: A half banana

2. Day

  • Breakfast: 1 slice of wholewheat bread, 50 gram white cheese, 1 teaspoon olive oil, oregano, crushed ber, fresh basil, tomato, green pepper, parsley, unsweetened tea
  • Refreshment: 1 apple (add plenty of cinnamon) 2 walnuts
  • Lunch: 4 tablespoons boiled chickpeas, 1 slice of wholewheat bread
  • Refreshment: 1 slice of cheese, 2 wholewheat grissini
  • Dinner: 4 grilled meatballs, 3 tablespoons bulgur rice
  • Refreshment: 1 kiwi, 10 pieces of hazelnut

3. Day

  • Breakfast: 1 slice of wholewheat bread, 1 slice of low-fat cheese, 2 walnuts, tomato, green pepper, parsley, unsweetened tea
  • Refreshment: 10 pieces of hazelnuts, 2 pieces of dried apricots
  • Lunch: 2 large bowl of soup (it’s your choice) Salad prepared with 1 teaspoon olive oil.
  • Refreshment: 1 bowl of yogurt, 1 spoon flaxseed, 1 tablespoon raisins
  • Dinner: Grilled fish, 4 tablespoons olive oil vegetable, plenty of green salad
  • Refreshment: 1 kiwi, 2 thin slices pineapple

4. Day

  • Breakfast: 4 tablespoons oatmeal, 1 small yoghurt, half pear, 2 walnuts
  • Refreshment: 10 pieces of dried blueberries, 10 pieces of almonds
  • Lunch: 2 pieces artichokes, Salad prepared with 1 teaspoon olive oil, 1 slice of wholewheat bread
  • Refreshment: 1 slice of non-fat apple cake (The recipe is below.)
  • Dinner: Grilled chicken, steamed broccoli, Salad prepared with 1 teaspoon olive oil
  • Refreshment: 10 strawberries, 10 fresh almonds

Recipe of the Non-Fat Apple Cake

Ingredients:

  • 1/4 cup sugar
  • 1/4 cup light milk
  • 1 egg
  • Half a cup of whole wheat flour
  • 1/4 cup chopped walnuts
  • 1 teaspoon of cinnamon
  • 1 apple
  • 1/2 cup baking soda

Instructions: Beat the sugar and eggs. Then mix all the ingredients. Pour the ingredients into the greased cake mold. Cook at 170 degrees for 40 minutes.

5. Day

  • Breakfast: 1 boiled egg, 1 slice of wholewheat bread, 5-6 olives
  • Refreshment: 10 dried blueberries, 2 walnuts
  • Lunch: 1/4 package boiled pasta (add olive oil, basil tomato sauce)
  • Refreshment: 1 cup milk, 3 diet biscuits or 2 pieces of grissini
  • Dinner: Prickly spinach, 1 bowl of yoghurt, green salad
  • Refreshment: Half banana, 10 almonds

6. Day

  • Breakfast: 1 slice of wholewheat bread, 1 slice of low-fat cheese, 2 walnuts, tomato, green pepper, parsley
  • Refreshment: 1 cup of sugerless coffee
  • Lunch: Green salad with cheese (add 1 teaspoon of olive oil) 1 slice of wholewheat bread
  • Refreshment: 1 apple
  • Dinner: 1 plate bulgur pilaf, 1 bowl of yoghurt
  • Refreshment: 1 apple or orange

7. Day

  • Breakfast: 2 thin slice of wholewheat bread, 1 slice of low-fat cheese, 5 olives, tomato, pepper, parsley, 1 boiled egg
  • Refreshment: 1 milky pudding
  • Lunch: 1 cup lentils soup, 1 wholewheat grissini
  • Refreshment: 1 cup of milky pudding
  • Dinner: Chicken sauté, 1 slice of wholewheat bread, salad prepared with 1 teaspoon olive oil
  • Refreshment: 1 pear, 3 walnuts

I hope you like 1-week diet programs ! You can also check out other diet programs on our site: Diet Plans

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