Losing weight without a diet nutrition plan
Losing weight without dieting, nutrition chart. For those who join me, here is my self-composed nutrition scheme (which, by the way, has been approved by my GP, personal trainer and a dietician). Indeed, even in psychological weight loss without dieting, maintaining a healthy diet is very important.
I don't count every calorie exactly but I do make a rough estimate of how much each meal or snack contains approximately, and what I eat is as clean as possible.
In any case, stop eating sugar and drinking soft drinks and ready-made fruit juices immediately, be very moderate with salt and start exercising!
> Worked out? Make a homemade fresh protein smoothie with low-fat cottage cheese (or fat-free Greek yoghurt), skim milk and a little cocoa powder or fresh fruit.
Breakfast choice menu:
- Two whole-wheat sandwiches with low-fat spreads
- Cup of low-fat cottage cheese (250-300 g) with small handful of fresh nuts/studded oats (or stir in two tablespoons of oatmeal) and handful of fresh fruit. Alternate regularly with other nuts and other fruit: berries, blackberries, pear, banana, etc.
- 5 tablespoons of oatmeal with boiled water or cold or hot milk. Delicious with blueberries, banana, apple pieces with a little honey and cinnamon or just plain with a little cocoa powder. Alternate with soy, almond or coconut milk.
Morning snack, choice of:
- 1 large piece e.g. apple, orange, banana, pear, slice of melon
- 2 smaller fruits e.g. tangerines, kiwis, peaches, plums
- Bowl of very small fruits e.g. strawberries, raspberries, berries, blackberries or pineapple pieces
- Cherry tomatoes
- Cucumber
- Radishes
- Raw carrots
- Pointed pepper
- Yellow pepper (fresh!)
- Celery
- Rhubarb
- Other raw vegetables
- Boiled egg
- Rice cracker with peanut butter or low-fat cheese spread or thinly spread hazelnut spread
Lunch choice menu:
A glass of water, skimmed milk or fresh orange juice and two to three whole-wheat sandwiches with (for example):
- Thin layer of low-fat margarine
- Fricandeau
- Roast beef
- Beef smoked meat
- Lean ham
- Casselerib
- Liver (not too often, but it is a good source of iron)
- Low-fat cheese (with mustard)
- Boiled egg
- Tomato
- Chicken breast
- Sandwich spread
- Apple syrup
- Thin layer of hazelnut spread
- Boiled egg
Or:
- Fried egg with rocket and mushrooms with two slices of toasted wholemeal bread
- Nicely seasoned scrambled eggs (pepper, basil, chives, paprika, curry, parsley) with mushrooms, cherry tomatoes
- Stuffed whole-wheat wrap (many options possible!)
- Whole-wheat sandwich with cheddarcheese (or other low-fat cheese), lean ham and jalapenos
> Lunch and breakfast may also be swapped if you are more comfortable. After lunch, if you have time, you can go for another walk or bike ride.
Afternoon snack, choice of:
- 1 large piece e.g. apple, orange, banana, pear, slice of melon
- 2 smaller fruits e.g. tangerines, kiwis, peaches, plums
- Bowl of very small fruits e.g. strawberries, raspberries, berries, blackberries or pineapple pieces
- Cherry tomatoes
- Cucumber
- Radishes
- Raw carrots
- Pointed pepper
- Yellow pepper (fresh!)
- Celery
- Rhubarb
- Other raw vegetables
- Boiled egg
- Rice cracker with peanut butter or low-fat cheese spread or thinly spread hazelnut spread
- Tin of water-based mackerel
- Wholemeal crackers of cottage cheese (possibly dress with slices of salmon/radish/cucumber or avocado).
- Glass of tomato juice
- Fresh smoothie (many variations possible!)
Dinner choice menu:
- Unpolished rice/full-grain pasta/pair boiled potatoes/full-grain wraps
- Chicken/whitefish/salmon/shrimp/ lean beef/beans
- No gravy or sauce (or a little diluted with water) and be careful not to get too many carbs. It's better to have fewer carbs and more protein. Still, you need the carbs too, so don't leave this one out completely!
Dessert evening, choice of:
- Bucket of low-fat cottage cheese/fat-free Greek yoghurt
- Cup of buttermilk
- Cup of soy milk
- Cup of almond milk
- Cup of milk
- Cup of warm milk
- Cup of warm semi-skimmed chocolate milk possibly diluted with milk.
- Rice cracker with peanut butter or low-fat cheese spread or thinly spread hazelnut spread
- Or nothing, if you have no desire, a cup of tea is also fine.
Across the day: water, sparkling water, coffee without sugar and (herbal) tea. Sometimes I make my own soft drink by squeezing an orange, lemon or grapefruit and diluting it with sparkling water. Adding a bit of ginger gives just that extra bite. Also delicious for variety: fresh mint leaves with sparkling water with or without a slice of lemon and, if necessary, a little honey. Who needs sugar!
Do you sometimes lack the inspiration to put together healthy and varied meals yourself?
HERE you can create your own personal Daily Menu put together with ingredients you like from a 'cuisine of your choice'. From Turkish to Moroccan, Italian to Dutch and everything in between. Highly recommended!
Need more inspiration? I myself am a real smoothie fan and love the recipes and additional information on vitamins and minerals from the books below:
>HERE find the things it's better to leave out if you want to lose some pounds.
SUCCESS!
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