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Free slimming menu: 1 week of meals to lose weight

 Free slimming menu: 1 week of meals to lose weight

When you want to lose weight, it is essential to organize yourself by planning your menus in advance. Menu planning makes it possible to prepare complete and balanced meals for healthy and lasting weight loss. If nutritional balance is not achieved within a day, a week of modified meals can actually make it possible to get the first results visible on the silhouette. We offer a week of diet and slimming menus developed by our nutritionist to help you lose weight.

How to properly compose a balanced and slimming menu?

In the field of nutrition, the scale is often said to run in a week from the menu: it is already long enough to notice the nutritional quality of the food.

In the menu for slimming for a week, it is necessary to find all categories of food represented in the right proportions.

Foods to eat to lose weight in one week

Here are the items that should be included in the menu to lose weight:

Fresh fruits and vegetables



Soft meat ;

fish ;

Whole grains and starches.

wholemeal or wholemeal bread;

high-quality vegetable oils: olive and rapeseed;



Natural dairy products.

Spices and herbs

Homemade preparations.

Foods to limit as part of the slimming menu

Unlike favorite foods, some foods can spoil a week of your slimming regimen and prevent your body from losing weight and getting good results.

In fact, avoiding certain foods is just as important as choosing good foods for a successful week from your slimming menu.

Foods to avoid include:

refined grains

sugar and sweet products.

ready meals;

industrial and processed foods;

Trans and saturated fats.

Charcuteries and fatty meats.

Fried dishes and baked goods

industrial juices

canned vegetables and meals;


Soft drinks.

Who are the fake friends on the weight loss list?

Even when you want to do your best to make a weight loss menu, there are still some pitfalls that you should not fall into. To help you thwart them, here are 3 fake foods that you should avoid or limit as part of a slimming diet.

light products

Soft drinks and diet foods have several drawbacks to this line.

On the other hand, they are not accustomed to the taste of sugar, so that the addiction continues as well as the penchant for sweet snacks. Several studies show weight gain among regular consumers of lighter products. On the other hand, it is consumed in larger quantities under the pretext that it is "light".

This bad habit leads to excessive consumption of calories which can hinder weight loss. Finally, most low-sugar products contain a lot of fat and vice versa.

industrial fruit juices

It's common to have a healthy picture of fruit juices and other fruit juices, even industrial ones.

In fact, they are often (other than the fruit content) very sweet and devoid of micronutrients.

Some fruit juices contain as much sugar as soft drinks. When drunk in large quantities and between meals, these juices can have adverse effects on health and weight. It is better to give preference to water and other unsweetened drinks.

breakfast cereal

The majority of industrial breakfast cereals have no place on the weight loss list.

Cereals are generally full of simple sugars and don't contain enough fiber or micronutrients. Even when the packaging says it's a slimming pill.

This type of product promotes weight gain and the famous mid-morning crash. It is best to choose wholemeal bread or natural homemade muesli made from oatmeal.

1 week of free printable lists

To help you prepare your meals, here are 7 examples of free menus (to print if you'd like) to lose weight the healthy, sustainable way.

All of these meals respect the nutritional balance and the body's needs for macro and micro nutrients. These are 7 perfect complementary meals as part of a week of menus to lose weight.

slimming lists


Beetroot and arugula salad with walnut oil

Light pumpkin and parmesan souffle

Two slices of whole wheat bread

Fresh seasonal fruits


Tomato salad with homemade pesto

Shepherd's pie with salmon and sweet potato

Plain Yogurt With Whole Red Fruits


Zucchini filote with cream cheese

Pistachio baked chicken and baked

Quinoa with vegetables

Cinnamon Roasted Apple


Green salad

Red Bean Corn Vegetarian Chili

whole rice

Cottage cheese with pear and vanilla compote


Bean sprouts salad with sesame oil

Salmon Tartare with Avocado and Mango

25 grams Comte cheese

One slice of whole wheat bread


Seasonal vegetable soup

Buckwheat galette with ham, mushrooms and cheese

exotic fruit salad


Green salad

Whole Noodle Gratin With Sunny Greens And Smoked Tofu

Yogurt with honey

Express the juice of red fruit and lemon

Slimming Recipe: Salmon and Sweet Potato Shepherd's Pie

Here's a delicious recipe that fits perfectly in our free weight loss menu: salmon and sweet potato shepherd's pie.

Rich in proteins and essential fatty acids accompanied by a green salad, this recipe is perfect to take care of your figure without even thinking about it.

Ingredients for one person

200 gm steamed sweet potato

100 grams of fresh salmon

150 grams of shallots

1 leek

10 grams of margarine

10 ml of milk

1 c. sweet mustard;

1 c. 20% light cream

25 g grated mozzarella cheese

pepper salt.

Shepherd's pie preparation

First of all, to make a shepherd's pie with salmon, preheat the oven to 210 °C (7). Wash the leeks and cut them into thin slices. Cut the leeks. In a frying pan, heat 5 grams of vegetable ghee. Throw in the shallots and shallots and leave to sear for 3 minutes;

Then add the salmon cubes, reduce the heat and simmer for 10 minutes. If necessary, add a little water to prevent the preparation from sticking. At the end of cooking, add mustard and cream and season with salt and pepper.

Meanwhile, mash the potatoes into a puree with 5 g of ghee and milk. Salt and pepper to your liking. You can use a potato masher or a fork to serve a coarseness;

Finally, in an individual plate, place half the amount of salmon. Distribute half a grain of mashed potatoes on the face. Next, swap out another layer of salmon to finish with a layer of mashed sweet potatoes.

Sprinkle with shredded mozzarella and bake for 20 to 25 minutes before enjoying hot.


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