Reducing fat effectively and sustainably requires maintaining a moderate calorie deficit, prioritizing nutrient-dense foods, and adopting practical, sustainable habits. This includes increasing lean protein consumption to preserve muscle mass, incorporating fiber-rich vegetables and fruits to improve satiety and digestion, consuming healthy fats in moderation, and replacing simple carbohydrates with complex carbohydrates, among other adjustments.
This plan offers a variety of options and simple recipes that you can use to support your goal.
Weekly breakfast options
Egg white omelette with spinach and mushrooms, with half an avocado
Ingredients: 4 egg whites, 1 cup spinach, 50 g chopped mushrooms, 1/2 avocado, salt and pepper.
Preparation: Cook the mushrooms and spinach in a pan with a little olive oil until soft. Add the egg whites, season with salt and pepper to taste, and cook over medium heat until set. Serve with half an avocado.
Scrambled eggs with tomato and turkey
Ingredients: 2 eggs, 50 g minced turkey, 1 chopped tomato, salt and pepper.
Preparation: Cook the tomato and turkey in a skillet over medium heat until hot and cooked through. Add the beaten eggs, season with salt and pepper to taste, and stir continuously until the eggs are cooked to the desired doneness.
Greek yogurt with red fruits and nuts
Ingredients: 150 g Greek yogurt, 1/2 cup red berries (strawberries, blueberries or raspberries), 1 tablespoon walnuts.
Preparation: Place the Greek yogurt in a bowl. Top with the berries and nuts. If you prefer it sweeter, add a teaspoon of stevia before serving.
Weekly lunch options
Grilled chicken breast with salad and avocado
Ingredients: 150 g chicken breast, 1 cup lettuce (romaine or mixed), 1/2 avocado, 1/2 chopped tomato, 1 teaspoon olive oil, juice of half a lemon, salt, pepper and spices (such as garlic powder or paprika).
Preparation: Season the chicken breast with salt, pepper and spices of your choice. Cook on a grill or in a pan with a little olive oil until golden brown and cooked through (about 4-5 minutes per side). Mix the lettuce, tomato and avocado in a bowl to prepare the salad. Dress with olive oil, lemon juice, salt and pepper. Serve the chicken breast with the salad.
Baked salmon with steamed broccoli and mashed sweet potatoes
Ingredients: 150 g salmon fillet, 1 medium sweet potato, 1 cup broccoli, 1 teaspoon olive oil, salt, pepper and garlic powder.
Preparation: Preheat the oven to 200°C. Season the salmon with salt, pepper and garlic powder, and bake on a baking sheet for 12-15 minutes. Peel and cook the sweet potato in boiling water until soft, then mash to make a puree and season with a pinch of salt. Steam the broccoli for 5-7 minutes until tender. Serve the salmon with the sweet potato puree and broccoli on the side.
Ground turkey with sautéed zucchini and cauliflower puree
Ingredients: 100g ground turkey, 1 medium zucchini (sliced or chopped), 1 cup cauliflower, 1 teaspoon olive oil, salt, pepper and spices (such as oregano or curry).
Preparation: Cook the ground turkey in a pan with a little olive oil, and season with salt, pepper and the spices of your choice. Cook over medium heat until completely browned. For the puree, steam the cauliflower until soft, then mash it with a pinch of salt, pepper and a drizzle of olive oil. In another pan, sauté the zucchini with a little salt and pepper until tender. Serve the turkey with the cauliflower puree and zucchini.
Weekly dinner options
Lettuce tacos with shredded chicken and avocado
Ingredients: 100g shredded chicken (cooked), 3 large lettuce leaves (like romaine lettuce), 1/4 sliced avocado, lemon juice, salt and pepper.
Preparation: Fill each lettuce leaf with shredded chicken, avocado slices, and a splash of lemon juice. Season with salt and pepper to taste. You can add homemade salsa or chopped vegetables if you like.
Egg white omelette with spinach and low-fat cheese
Ingredients: 4 egg whites, 1 cup fresh spinach, 20 g low-fat cheese, salt and pepper, 1 teaspoon olive oil.
Preparation: Heat a frying pan with oil and cook the spinach a little. Add the beaten egg whites and cook over medium heat until set. Grate the cheese on top, fold the omelette over and cook for a further minute. Season with salt and pepper to taste before serving.
Tuna salad with cucumber and tomato
Ingredients: 1 can of tuna in water (drained), 1/2 chopped cucumber, 1 medium chopped tomato, 1 tablespoon of olive oil, juice of half a lemon, salt, pepper and oregano.
Preparation: Mix the tuna, cucumber and tomato in a bowl. Season with olive oil, lemon juice, salt, pepper and oregano to taste. Stir well and serve.
Weekly snack options
A hard-boiled egg and 1 small apple.
Baby carrots with 2 tablespoons of hummus.
A handful (30 g) of almonds or walnuts.
Two scoops of Whey Protein (natural) with water or almond milk.
Tuna in water with cucumber slices.
Celery sticks with almond butter.
Final Tips
Plan and prepare: Take time to cook and organize your meals to stay on track. If you eat lunch at work, prepare your healthy, low-calorie meal to take with you.
Be flexible but consistent: Allow yourself small indulgences from time to time, but prioritize consistency over the long term.
Listen to your body: If you're extra hungry, choose snacks high in protein or fiber.