Healthy diet & Balanced diet:
“The Balanced Diet”

Balanced Diet, eat anything you want except fat food !

If you usually take care of your food diet, then the only thing you have to do to follow The Balanced Diet, is to eliminate the little fat you eat, such as fatty cheeses, pastries, margarine, etc.


Fish, chicken, lettuce and vegetables must be part of your diary meals, and always be cooked in the oven, boiled, grilled or roasted but never fried with oil.

Weight loss: 2 lbs per week (until reach your ideal body weight).
Diet duration: unlimited.

For a Balanced diet, we suggest you to follow this weekly diet plan:

The Balanced Diet Plan to Lose Weight:

MONDAY
Breakfast: tea or coffee, 2 slices of whole-wheat bread with of non-fat cheese (15 oz, 50 grs)
Lunch: salad with lettuce, asparagus, tomatoes and 4 olives, calf (50 oz, 150 grs) and 1 fruit.
Dinner: vegetable soup, boiled fish (50 oz, 150 grs) and 1 yogurt.

TUESDAY
Breakfast: orange juice and 2 toasts with butter and honey.
Lunch: apple salad and cabbage, grilled chicken (50 oz, 150 grs) and 1 fruit.
Dinner: ham (35 oz, 100 grs), eggplant and roasted pepper, 1 fruit.

WEDNESDAY
Breakfast: coffee or tea, 2 toasts with butter and light jam.
Lunch: salad of carrots and water cresses, rice with vegetables, parmesan cheese (12 oz, 40 grs), 1 fruit.
Dinner: mixed vegetables, omelet with garlic and 1 fruit.

THURSDAY
Breakfast: orange juice and 2 whole-wheat small cakes.
Lunch: salad of cooked lentils, tomato and capers or gherkins, grilled fish fillet and fruits salad.
Dinner: cooked vegetable with 1 potato, baked cod with carrots and 1 skimmed yogurt.

FRIDAY
Breakfast: coffee or tea, 2 slices of whole-wheat bread with butter or light margarine.
Lunch: salad with tomato, onion and low-fat cheese, grilled turkey (50 oz, 150 grs) and 1 fruit.
Dinner: salad with lettuce, carrot and onion, grilled fish (50 oz, 150 grs) and 1 fruit.

SATURDAY
Breakfast: coffee or tea, 2 toasts of whole-wheat bread with butter or light margarine and honey.
Lunch: baked artichokes, grilled veal with vegetables and 1 fruit.
Dinner: marrow puree, 2 boiled eggs, 1 can of tuna and 1 yogurt.

SUNDAY
Breakfast: coffee or tea, orange juice and 2 small whole-wheat cakes.
Lunch: baked or boiled vegetables, meat with mushrooms and 1 custard.
Dinner: white asparagus with light mayonnaise, spinach omelet and 1 skimmed yogurt.

Recommendation on the Balanced Diet:

Follow a diet is not an easy task, and less, respecting exactly the diet plan. To make more bearable your diet, we give you the following recommendations:

1- Weigh yourself when you decide to start to lose weight and do it again each week, the same day at the same hour.

2- It's important not skip any meals, and chew food well. For lunch, forget your job or your problems and be focused in your diet (to do it exactly). If you feel tired and you don't have time to overcome you, stop momentary the diet and restart it later.

Before starting a diet, please consult your nutritionist, she help you lose weight in good health.