General Practice 2022

How to assemble a cardápio to lose weight (with recipes)

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How to assemble a cardápio to lose weight (with recipes)
How to assemble a cardápio to lose weight (with recipes)

To create a weight loss menu, you should prioritize natural foods, such as fresh fruits and vegetables, lean proteins and legumes.

Furthermore, it is also important to include wholegrain foods in the menu, such as rolled oats, quinoa or brown rice, as they are rich in fiber that helps to reduce appetite and facilitate weight loss.

Another option to help with weight loss is to consume some thermogenic foods, such as cinnamon, cocoa, ginger, pepper and green tea, as they increase metabolism, promoting fat burning. See a list of the main thermogenic foods.

However, when putting together a weight loss menu, it is important to avoid foods rich in sugar and fats, such as fast food, ice cream, chocolate, cakes, cookies with or without fillings and snacks.

What to eat

The main types of food that should be prioritized in a weight loss menu are:

  • Lean protein,such as eggs, chicken, tofu or white meat fish such as tilapia, boyfriend and bass;
  • Whole grains,such as brown rice, rolled oats, quinoa, or whole grain bread;
  • Fresh and natural fruit, such as orange, papaya, pear, apple, cashew, guava or melon;
  • Fresh vegetables,such as lettuce, tomato, carrot, zucchini, spinach or bertalha;
  • He althy fats,such as olive oil, flaxseeds, pumpkin chia seeds, walnuts, Brazil nuts or hazelnuts;
  • Pulses,such as soybeans, beans, chickpeas or lentils;
  • Teas,such as chamomile, mint, fennel or lemongrass.

Other foods that can be included in the menu are coffee, green tea, cinnamon, Peruvian maca, ginger, cocoa powder or red pepper, which have thermogenic properties, accelerating metabolism and promoting weight loss. Discover other foods that increase metabolism and help you lose weight.

Check with our nutritionist some tips to lose weight without starving:

Foods to avoid

To lose weight in a he althy and effective way, it is also essential to avoid some foods such as:

  1. Refined cereals,such as white rice and white wheat flour, present in foods such as white bread or white pasta: these foods promote increased glucose levels and hormone insulin in the blood, contributing to increased appetite and body fat gain;
  2. Sugar,present in sweets, ice cream, gummies, chocolates or boxed and powdered juices: excess sugar in the diet favors increased hunger and insulin dysregulation and blood glucose, causing hunger and weight gain.
  3. Foods rich in fat,such as margarine, butter, bacon, red meat (beef, lamb, pork), chocolates and fried foods in general: they are rich in calories that make eating difficult. weight loss.
  4. Processed foods,such as ready-made sauces, soft drinks, cookies, sliced ​​bread, ready-to-eat seasonings, pizza or fast food meals.

On the weight loss menu, it is also important to avoid drinking alcoholic beverages, as they are rich in calories, making weight loss difficult.

3-Day Weight Loss Menu

The following table is an example of how to create a he althy 3-day diet:

1st Day

2nd Day

3rd Day


1 low-fat yogurt with 1 tablespoon rolled oats + 3 strawberries ½ whole grain French bread with 1 slice of fresh ricotta cheese + 1 cup of unsweetened coffee + 1 kiwi. 1 glass of skimmed milk with 1 spoon of cocoa powder, sweetened with 1 dessert spoon of honey + 1 omelet with 1 egg.


1 grilled chicken breast fillet + 2 tablespoons of brown rice and 1 dessert plate of lettuce, spinach, parsley and tomato salad seasoned with lemon juice, ginger and 1 col. olive oil soup. 1 apple for dessert. 1 fish fillet stewed with onions, peppers, red pepper, coriander + 2 small boiled potatoes + 1 saucer of braised chard. Dessert half sleeve. 1 chicken thigh soaked with okra (2 tbsp) + 2 tbsp whole-grain pasta with homemade tomato sauce + 1 dessert plate of arugula, onion and red cabbage salad seasoned with lemon juice and 1 tablespoon of olive oil.1 small slice of melon for dessert.


1 tangerine + 2 Brazil nuts 1 cup unsweetened green tea + ½ rye bread with 1 tablespoon cottage cheese 1 banana + 5 almonds.


1 roasted salmon fillet with 1 medium potato and 3 tablespoons of broccoli, seasoned with 2 teaspoons of olive oil. 1 small slice of watermelon for dessert. 2 tbsp braised muscle + 2 tbsp brown rice + 2 tbsp cooked beans + 3 tbsp cooked cauliflower, seasoned with 2 tsp olive oil. 1 dessert pear. Eggplant stuffed with tofu in the oven + 2 col quinoa soup + 1 saucer of lettuce and tomato salad. 1 medium slice of pineapple for dessert.

This menu is just an example that may vary according to individual goals and preferences. For better results in weight loss, it is advisable to consult a nutritionist to prepare a more personalized menu.

Other weight loss tips

In addition to diet, there are other tips that also help with weight loss, such as having a good night's sleep, sleeping 7 to 9 hours a day, practicing at least 150 minutes of physical activity a week, including weight training exercises, and drink around 2 liters of water a day. Find out more tips that help in the weight loss process.

These measures will help keep the hormones responsible for hunger and satiety balanced, in addition to accelerating metabolism, which are important for weight loss.

Recipe options for weight loss

Here are some tasty recipes that can be included in the weight loss menu:

1. Couscous Salad with Pomegranate


  • 1 large pomegranate or 2 small pomegranates;
  • 200 g of couscous;
  • 200ml or 1 cup of water
  • ½ teaspoon of s alt
  • Black pepper to taste;
  • juice of 2 lemons;
  • 3 tablespoons of olive oil;
  • 4 tablespoons of chopped fresh mint or cilantro.

Preparation method:

Cut the pomegranates in half and scoop out the seeds with a spoon, removing the white skin around the seeds. Place the couscous in a bowl. Boil or water and place over the couscous. Add the oil, lemon juice, s alt and pepper and mix well. Cover with a cloth and let the couscous rest for 5 to 10 minutes or until the liquid is fully absorbed. Uncover the couscous and let it cool completely.Mix the chopped mint or cilantro and the pomegranate seeds with the couscous and serve. This recipe makes 4 servings.

2. Cauliflower rice with chicken


  • 2 tablespoons of olive oil;
  • 500g skinless chicken fillet;
  • 4 large beaten eggs;
  • 2 finely chopped red peppers;
  • 2 small carrots, diced;
  • 1 diced onion;
  • 2 cloves of minced garlic;
  • 1 bunch of chopped chives;
  • ½ cup fresh or frozen peas;
  • 4 cups of cauliflower “rice”;
  • 2 tablespoons light soy sauce;
  • ½ teaspoon of s alt;
  • Black pepper to taste.

Preparation method:

In a large skillet, heat 1 tablespoon of the oil over medium heat.Add the chicken and cook for 3 to 4 minutes on each side. Transfer the chicken to a cutting board, let it rest for 6 minutes and slice. Add the remaining oil to the skillet. Add the eggs and stir for 1 to 2 minutes. Transfer to a bowl. In the skillet, add the peppers, carrots, onions and sauté, stirring constantly, until soft, between 4 and 5 minutes. Add the garlic and cook for another 1 minute. Mix with chives and peas. Add the cauliflower, soy sauce, s alt and pepper and mix well. Then, let the cauliflower rest, without stirring, until it starts to brown, 2 to 3 minutes. Add the sliced ​​chicken, scrambled eggs, mix well and serve. This recipe makes 4 servings.

3. Zucchini noodles


  • 1 small zucchini cut into thin strips;
  • 1 teaspoon of olive oil;
  • Sea s alt and ground black pepper, to taste.

Preparation method:

Slice the zucchini into spaghetti noodles. In a skillet, heat the oil and place the zucchini strips. Sauté for 5 minutes or until the zucchini starts to soften. Season with s alt, garlic and black pepper. Turn off the heat and serve with chicken or fish.

4. Strawberry juice and coconut water


  • 7 fresh strawberries;
  • 250 ml of coconut water;
  • 1 small piece of ginger;
  • 1 tablespoon flaxseed or chia seeds.

Preparation method:

Wash the strawberries well. Place all ingredients in a blender and blend. Drink it cold and without straining. You can add some mint leaves to the drink.

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