Lose weight in 3 weeks: for detailed menu


The best gift you can you do not tomorrow what it is today. For example, lead the body into the perfect shape with weight loss Plan in just 21 days.

It is a healthy and effective way to lose weight and tone muscles, as a combination of the right diet, physical activity and discipline.

How to create a diet plan for losing weight

Your task: not to give up a meal in the name of harmony and to build a System of diet that help the body excess fat to burn and build muscle.

The basis of the diet should be: chicken, Turkey, lean red meat + fish, Avocado, olive oil + eggs, and dairy products + fruits, vegetables + whole grains + natural herbs + pure water without carbonic acid.

Prohibited: all kinds of canned food + carbonated drinks (including water) + alcohol + smoked, salted and roasted products + refined sugar and white flour + sources of caffeine (coffee, tea, Energy Drinks, chocolate).

One serving is:

    useful products
  • 100-150 G of vegetables (about the size of a fist, your)
  • 150 ml of the milk and milk products
  • 120 G of meat or fish (about the size of a palm of the hand)
  • 1 TSP vegetable oil
  • 12 grapes
  • 1 Apple, banana, orange or pear
  • 1/2 Mango or Grapefruit
  • 1/4 Avocado

You try as much as possible fresh, unexposed thermal processing of fruits and vegetables, the most appropriate way of preparing meat, fish and side dishes: bake and cook.

How to Power-Plan

The Main Thing – Variety! The menu per week are just examples of how useful products combine.

You can choose from three lists, favorite dishes, and go on your own, or come up with your own variations, taking into account the recommended calorie content of each meal.

First week: a sample menu

Breakfast: 3 Variants

  1. 200 G of oatmeal with dried fruit; 2/3 Cup low-fat milk.; Fruit.
  2. 2 whole-grain Toast; 30 G cheese; egg; fruit.
  3. 150-200 G cottage cheese with honey; 30 G of nuts; a glass of freshly squeezed juice.

Lunch: 3 Variants

healthy Sandwich
  1. Vegetable salad with Dressing of lemon juice and olive oil; baked Toast (whole grain bread, herbs, chicken breast, soft cheese); fruit.
  2. Salad with bulgur, chicken breast, cherry tomatoes and Dressing made of honey and Dijon mustard; fruit.
  3. Sandwich with whole grain bread, salmon, Avocado and Dill; natural yoghurt.

Dinner: 3 Variants

  1. Baked fish with vegetable salad.
  2. Whole grain pasta with lean beef mince, garlic, parsley, tomatoes and dry herbs; herbal tea.
  3. Chicken fillet, without skin; a side dish of roasted vegetables (pumpkin, broccoli, onions with olive oil and spices), fresh tomato with 1 tablespoon of feta.

The second week: a sample menu

Breakfast: 3 Variants

  1. Omelet of two eggs; tomato; 30 G cheese; small baked Apple with honey and cinnamon.
  2. Smoothie from banana, drinkable yogurt, and vanilla; Roll with salmon, Avocado and cucumber.
  3. 200 G of buckwheat fast with fried onions, carrots and peppers; natural yoghurt; fruit.

Lunch: 3 Variants

  1. 250 ml soup with chicken and vegetables; salad with tomatoes, cucumbers, peppers, and onions, with the olive-seed oil, and flax seed.
  2. Salad with baked pumpkin, spinach, feta cheese and lemon-oil Dressing; 2 rye bread with lean ham; fruit.
  3. 250 G Couscous with roasted vegetables (carrots, onions, corn, green peas).
Steak with a side dish

Dinner: 3 Variants

  1. Pita with chopped beef, sem leaves and a Dressing of natural yoghurt with garlic and Dill.
  2. Steak with a side dish of fresh vegetables; baked Apple with honey and cinnamon.
  3. 1 baked beetroot; 3 rye bread with soft goat cheese; 10 large olives.

If, after 10 days of fighting belly is not retracted, it makes sense of all kinds of legumes, cabbage, and dried fruit – these products may be the cause of bloating and flatulence, which does not give you the first results to look forward to.

Third week: a sample menu

Breakfast: 3 Variants

  1. Cheese cakes with maple syrup; natural yoghurt; fruit.
  2. Warm Sandwich with rye bread, sem leaves, boiled egg and fried chicken breast; fruit.
  3. 200 G muesli with milk and dried fruit; fresh figs; 30 G of hard cheese.

Lunch: 3 Variants

  1. Warm salad with Quinoa, roasted vegetables, Turkey and coriander; the fruit.
  2. Broth with Croutons and boiled egg; tomato, 50 G of Mozzarella cheese under balsamic Sauce.
  3. Fish fillets with gingiber crumbs and vegetable salad; Toast with peanut butter; fruit.

Dinner: 3 Variants

  1. Whole wheat Spaghetti with chicken, minced meat and a sauce of tomato, garlic and parsley; vegetable salad.
  2. Baked peppers stuffed with brown rice and beef minced meat; 6 cherry tomatoes with 1 tablespoon of cream cheese and herbs.
  3. Fish fillets with rosemary and vegetables; natural yoghurt.
useful Desserts

Selection of Desserts on a diet of small fruits-berries, Yes, Quark. But if you cinnamon pulveris or vanilla, then lightly body fuck, bored to cunnus. Cinnamon, by the way, and regulate blood sugar levels.