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    Weight Loss Menu

    Uploaded by

    Katherine Solís
    Menú para bajar de peso

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Weight Loss Menu

    Uploaded by

    Katherine Solís
    10 views4 pages
    Menú para bajar de peso

    Original Title

    weight_loss_menu

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

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    Menú para bajar de peso

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    10 views4 pages

    Weight Loss Menu

    Uploaded by

    Katherine Solís
    Menú para bajar de peso

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 4

    Healthy Weight Loss Menu

    This document provides a healthy and simple weight loss menu plan for a month. The meals are

    based on easily accessible and affordable ingredients. It includes three main meals and healthy

    snacks for each day.

    Ingredients:

    - Rice

    - Yuca

    - Potato

    - Plantain

    - Banana

    - Grapes

    - Papaya

    - Tomato

    - Zucchini

    - Carrot

    - Lettuce

    - Cabbage

    - Broccoli

    - Egg

    - Chicken

    - Ground beef

    - Fish

    - Shrimp

    - Cheese
    - Lentils

    - Salmas (corn crackers)

    - Flour for tortillas

    Week 1 Menu:

    Breakfast:

    1. Egg tortilla with spinach and cheese + 1 plantain.

    2. Papaya and banana slices with natural yogurt.

    3. Oatmeal with banana and a dash of cinnamon.

    4. Salmas with avocado and egg.

    5. Papaya, banana and almond milk smoothie.

    6. Lentil tortilla with tomato and lettuce.

    7. Fruit salad (papaya, grapes, banana) with a bit of yogurt.

    Lunch:

    1. Grilled chicken with steamed broccoli and carrots + 1/2 cup of rice.

    2. Lentils with rice and cabbage salad with tomato.

    3. Grilled fish with roasted zucchini and baked potatoes.

    4. Boiled yuca with ground beef, broccoli and steamed carrots.

    5. Grilled chicken with lettuce, tomato and a little cheese.

    6. Sautéed shrimp with rice and cabbage salad.

    7. Ground beef with zucchini and baked potatoes.

    Dinner:

    1. Lettuce, tomato, and hard-boiled egg salad.

    2. Lentil soup with a bit of cheese and homemade tortilla.


    3. Shredded chicken with cabbage and carrot salad.

    4. Lettuce, avocado and shrimp salad.

    5. Egg tortilla with spinach and a slice of whole grain bread.

    6. Vegetable soup (broccoli, carrot, and cabbage) with rice.

    7. Grilled chicken with lettuce and tomato salad.

    Snacks (for the week):

    - Banana or papaya portions.

    - Fresh grapes.

    - Raw carrot or cucumber with lemon.

    - Natural yogurt with a bit of fruit.

    - Salmas with avocado or cheese.

    Lentil Tortilla Recipe:

    Ingredients:

    - 1 cup lentils (soaked for at least 4 hours or overnight).

    - 1/2 small onion, chopped (optional).

    - 1 garlic clove (optional).

    - Salt to taste.

    - Pepper to taste.

    - 1 egg (optional, for consistency).

    - Spices like cumin, oregano, or turmeric (optional).

    - Olive oil or your preferred oil for cooking.

    Instructions:

    1. Soak lentils for at least 4 hours or overnight.


    2. Drain and blend the lentils with onion, garlic, salt, and pepper until you get a smooth mixture.

    3. Add the egg if desired, to give more consistency to the tortillas.

    4. Heat a pan with a little oil, pour in a portion of the mixture, and flatten it into a tortilla shape. Cook

    for 3-4 minutes on each side.

    5. Serve hot with fresh salad or light salsa.

    Variations:

    - You can add grated carrots or chopped spinach to enrich the recipe.

    - Serve with guacamole or pico de gallo for extra flavor.

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