If you are wondering how to lose 1-2 kg in a month slowly and gradually and without suffering from hunger, here is an example of 1500 calorie daily diet that will help you lose up to 2 kg in thirty days. A weekly menu simple that everyone can follow.
The reasons why wanting to lose those 2 excess kilos they could be various: from a simple aesthetic desire, the trousers no longer fasten as before, to a health reason or even in view of a sporting competition.
Although losing weight isn’t actually that difficult, it is more complicated maintain the weight gained. Learning to eat in a different way is the secret to losing unnecessary kilos and not regaining them later. Adopt a constant and stable healthy diet it is the key to a healthy life.
Example of diet from 1500 calories daily:
Monday
- Breakfast: 1 cup of skimmed milk with 30 g of oat flakes, 1 banana
- Morning snack: 1 apple
- Lunch: Chicken salad (3 ounces grilled chicken breast, 1 cup lettuce, 1/2 cup cherry tomatoes, 1/4 cup carrots, 1/4 cup cucumbers) with 1 tablespoon light vinaigrette (oil, vinegar, salt, pepper)
- Afternoon snack: 1 low-fat Greek yogurt
- Dinner: 100 g of grilled salmon (or salmon skewers with vegetables) with 1 cup of broccoli and 1 cup of brown rice
Tuesday
- Breakfast: 1 cup of skim milk with 1 slice of wholemeal toast, 1 tablespoon of peanut butter and 1 banana
- Morning snack: 1 orange
- Lunch: 1 sandwich with 2 slices of wholemeal bread, 50 g of turkey, lettuce, tomato and mustard
- Afternoon snack: 1 low-fat Greek yogurt
- Dinner: 100 g of grilled chicken breast with 1 cup of sautéed courgettes and 1 cup of brown rice
Wednesday
- Breakfast: 1 cup of skimmed milk with 30 g of oat flakes, 1 banana
- Morning snack: 1 peach
- Lunch: Tuna salad (3 ounces canned tuna, 1 cup lettuce, 1/2 cup cherry tomatoes, 1/4 cup carrots, 1/4 cup cucumbers) with 1 tablespoon light vinaigrette
- Afternoon snack: 1 low-fat Greek yogurt
- Dinner: 100 g of cod pizzaiola with 1 cup of asparagus and 1 cup of brown rice
Thursday
- Breakfast: 1 cup of skim milk with 1 slice of wholemeal toast, 1 tablespoon of peanut butter and 1 banana
- Morning snack: 1 apple
- Lunch: 1 sandwich with 2 slices of wholemeal bread, 50 g of cooked ham, lettuce, tomato and mustard
- Afternoon snack: 1 low-fat Greek yogurt
- Dinner: 2 hard-boiled eggs with 1 cup broccoli and 1 cup brown rice
Friday
Saturday and Sunday they are free but obviously if you eat a pizza for lunch on a Saturday night, avoid the pasta. Ditto on Sundays, so try not to overdo it!
During the day, drink plenty of natural water, even flavored water which is more pleasant to drink. Avoid alcohol and do even light physical activity but still try to walk and move every day.
Read here what the 10 rules are for losing 2-3 kilos without dieting
To ensure you don’t miss any recipes, “like” the our Facebook page
and follow us on ours Instagram profile.
Back to HOME PAGE
Related