Weekly Balanced Menu to Lose Weight

weight loss

Do you want to lose weight? So we recommend that you stop obsessing over diets because the key is not to spend a few months restricting food, but the secret lies in changing habits and learning to eat healthily, getting our body the calories and nutrients. Nutrients you really need, without excesses or deficiencies. The ideal is to eat a balanced diet, eat a bit of everything and in its proper measure to, thus, nourish our body and get it in perfect condition.

Beneficial foods to lose weight and be healthy

If you want to lose weight effectively and, above all, long-lasting, you do not have to engage in low-calorie and restrictive diets, at all. Moreover, this type of diet will cause you, when you leave, you are so anxious, that you return to your old diet with the consequent weight gain (known as “rebound effect”) and with bad eating habits that will make that you are not completely healthy inside yourself.

Therefore, the secret to lose weight is to change habits, understanding that food is our basic source of energy and that, therefore, we must consume it by always betting on those that are more nutritious and healthier for our body.

Thus, among the essential foods within a balanced weekly menu for weight loss are the following:

  • Fruits and vegetables: this group is essential to include in all diets, whether you want to lose weight or not, because they are foods that provide a large amount of essential nutrients for the body and provide us with little fat or calories. Therefore, they are the perfect ingredients to start any meal or to accompany our dishes since they will give us a great satiety (thanks to the contribution in fiber) and will provide us with very healthy vitamins and minerals.
  • Proteins: within the group of proteins we will differentiate those that are of animal origin (meats, fish, dairy products and eggs) from those of vegetable origin (soy, tofu, seitan, etc.). The two groups are very healthy and necessary for the body because they help to take care of and protect muscle tissues, in addition to providing interesting vitamins and minerals ideal for the body. If you are vegetarian, we recommend this other article on how to make a vegetarian diet to lose weight.
  • Complex carbohydrates: in a balanced diet you can never miss carbohydrates. This food group has been questioned in recent years by people obsessed with losing weight. The reason is that they are foods that give us large doses of energy (calories) and, precisely, for this reason we must include them in our diet because they are the essential energy base of our diet. Therefore, do not give up carbohydrates, take them during breakfast or lunch and avoid them at dinner time. Here we discover what the best time to eat carbohydrates is.
  • Healthy fats: fats in a diet to lose weight? Yes! The fat is basic for our organism but, yes, they must be unsaturated fats (or healthy) to bring us benefits such as improving our cardiovascular system, regulate cholesterol, and so on. Some foods rich in these facts are nuts, olive oil, blue fish, avocado, and so on.

Foods to avoid if you want to lose weight. To make your weekly menu balanced to lose weight it is important that you know those foods that you should avoid to the maximum for several reasons: because they are high in saturated fats and, therefore, they will not help us to lose weight and because they are foods that do not give us just nutrients and, however, they do provide us with large amounts of calories (which, in these cases, are known as “empty calories” because they do not provide us with almost any health benefits).

You must bear in mind that these foods should be consumed as little as possible in order to have a body in perfect condition but this does not mean that from time to time you can give yourself a “whim” ; In this way you will be able to really change your habits by not feeling that there are forbidden foods. When you have control, the anxiety of rebate greatly and you will see how you start to eat well without realizing it.

  • Sweet and sugary: in this great group we include all those sweet foods such as, for example, buns, cookies, cakes, pastries, and so on. They are very high in saturated fats, sugars and calories without hardly providing us with nutrients, therefore, we will have to avoid them as much as possible. In this other article we discover why it is bad to eat sugar.
  • Fried and / or battered foods: basically because the excess of oil and, even more, of hot oil fills our bodies with toxins as well as calories that are totally dispensable.
  • Sauces: most sauces are made with products rich in fats, such as cream, oil, etc .; in addition to preservatives and elements harmful to health that can affect our well-being. Try to improve the flavor of your dishes with spices and leave aside the high-fat cooking.
  • Junk food: all the fast food that we can find in a variety of restaurants is made with excess fats, sugars, sodium and components that are stored in our body as toxins. For example, hamburgers with potatoes, pizzas, etc., are foods that we must do without as much as we can.
  • Salty snacks: just as there is sweet “junk” food, there is also salty food such as flavored sticks, chips and derivatives, and so on. All these packaged and processed foods are also full of calories and fats that accumulate in the body, so avoid them!
  • Soft drinks: sugary soft drinks are drinks that contain empty calories because they do not provide us with any nutrient that the body can take advantage of. Therefore, we are only introducing a large amount of sugars and, in some cases, caffeine into the body. In this other article we tell you how much Coca Cola fattens.
  • Alcohol: although the Mediterranean diet allows the consumption of 1 glass of red wine a day, the truth is that it is recommended not to overdo it with alcohol intake. The reason is that they are very calorie-rich drinks that also fill our bodies with toxins.

Example of balanced weekly menu to lose weight

Having said all this, now let’s discover a balanced weekly menu to lose weight that you can start doing today and lose weight without restrictions, without stopping eating any food and enjoying delicious and nutritious dishes.


  • Breakfast: Coffee with skimmed milk + 2 toasted bread with oil and tomato
  • Mid-morning: Infusion + 1 integral cookie
  • Food: Chickpea salad (tomato, onion, tuna, pepper, cucumber, etc.) + Yogurt 0%
  • Snack: Infusion + Fruit of time
  • Dinner: Green beans with boiled potato


  • Breakfast: Tea + Fresh cheese sandwich with tomato and lettuce
  • Mid-morning: 1 yogurt 0% with cereals
  • Food: Cauliflower with boiled potato + Chicken sautéed wild asparagus
  • Snack: Macedonia
  • Dinner: Vegetable or chicken broth (without pasta or with little) + Peppers stuffed with turkey and cheese 0%


  • Breakfast: Coffee with milk + Whole grains
  • Mid-morning: Fruit of time
  • Food: Green salad + artichokes with boiled potatoes and sautéed chicken
  • Snack: Infusion + Piece of fruit
  • Dinner: Tomato and cheese salad 0% + Hake with fine herbs


  • Breakfast: Tea + turkey sandwich
  • Mid-morning: Infusion + 1 integral cookie
  • Food: Brown rice with oil (100 grams) + Grilled egg + Yogurt 0%
  • Snack: Fruit of time
  • Dinner: Vegetable broth + homemade chicken burger with asparagus and ham


  • Breakfast: Coffee with milk + Toast with oil and salt
  • Mid-morning: Fruit of time
  • Food: Green salad + 1 wrap of chicken and vegetables + 50 grams of hummus or guacamole
  • Snack: 1 yogurt 0%
  • Dinner: Baked sole + baked vegetables (artichokes, tomatoes, eggplant, and peppers.


  • Breakfast: Coffee with milk + Whole grains
  • Mid-morning: Nuts
  • Food: Vegetable cream + whole wheat pasta (50 grams) with vegetables (spinach, mushrooms, natural tomato, wild asparagus, etc.)
  • Snack: Infusion + yogurt 0%
  • Dinner: Vegetable broth + 2 eggs stuffed with minced tuna, tomato and onion (without mayonnaise)


  • Breakfast: Tea + Fresh cheese sandwich with tomato and lettuce
  • Mid-morning: Fruit Macedonia
  • Food: Baked chicken thighs + roasted potatoes with serrano ham
  • Snack: Yogurt 0%
  • Dinner: Boiled spinach with potato + cod

If you want to read more articles similar to Weekly balanced menu to lose weight, we recommend you to enter our category of Food.

Article Source: Tape Daily