The Diet Rich in Proteins to Lose 9 Kg in Just 14 Days

The good news is that, combined with this diet and regular exercise, it is possible to gain muscle mass and lose up to 9 kg in 14 days! However, to enhance the result and make your health even stronger, look for a nutritionist who prepares an individualized diet, according to your specific needs combined. Enjoy your food!

1 Dia

Breakfast:

• Omelet made with 2 eggs, tomato , mushroom and parsley
• 1 whole toast
• 1 cup (200ml) green tea

Morning snack:

• 1 cup (250 ml) unsweetened mate tea mixed with 1 chopped apple

Lunch:

• 1 roasted chicken breast fillet with rosemary
• 4 boiled potatoes
• 3 tablespoons chopped steamed cauliflower

Afternoon snack:

• 1 pot (170g) of skimmed yoghurt

Dinner:

• Salad made with lettuce leaves and arugula to taste, 6 cherry tomatoes, 1 handful of alfalfa sprouts, 6 dried apricots in pieces, 4 chopped kani kama and 1 tablespoon of cottage cheese

Supper:

• 1 tangerine

2 Dia

Breakfast:

• 2 cold cuts (turkey, chertes or lean ham) with 2 tablespoons of mashed ricotta and seasoned with olive oil, soy sauce and chopped parsley
• 1 wholemeal toast
  1 cup (250ml) coconut water

Morning snack:

• 2 slices of melon

Lunch:

• 1 cup of steamed mixed vegetables
• 2 medium slices of roast beef
• 3 tablespoons of white beans

Afternoon snack:

• 2 slices of melon

Dinner:

• Salad made with iceberg lettuce to taste, 1 heart of palm, 2 radishes, ½ small avocado in slices, ½ tomato, 10 strawberries, 2 chopped Brazil nuts and 1 cooked and shredded chicken breast fillet

Supper:

• 1 pot (170g) of low-fat yogurt

3 Dia

Breakfast:

• 2 scrambled eggs with 1 chopped cooked chicken sausage
• 1 slice of oat bread
• 1 cup (250 ml) of unsweetened mate tea mixed with ½ tablespoon of flaxseed and pure juice of ½ lemon

Morning snack:

• 1 cup (250ml) papaya juice

Lunch:

• 1 turkey burger
• 1 roasted tomato
• 1 cup of cooked chickpeas

Afternoon snack:

• 1 diet gelatin, flavor of your choice

Dinner:

• Salad made with lettuce and watercress to taste, 1 tablespoon of corn, red pepper, onion, 10 almonds, 1 slice of diced pineapple and 2 tablespoons of cottage cheese

Supper:

• glass (250 ml) of skimmed milk

4 Dia

Breakfast:

• 1 pot (170g) of low-fat yogurt mixed with ½ apple and 1 tablespoon of oatmeal
• 1 medium slice of cheese
• 1 slice of lean ham
• 1 whole toast
• 1 cup (200ml) coffee with skimmed milk or green tea

Morning snack:

• 1 orange

Lunch:

• 1 shell of assorted non-steam legumes
• large piece of roasted salmon or other fish of your choice
• 2 tablespoons of yam puree

Afternoon snack:

• 1 Pera

Dinner:

• Salad made with iceberg lettuce, leeks, mushrooms, red and yellow peppers, ½ tomato, 1 handful of raisins, 2 slices of chopped turkey breast and 2 tablespoons of cooked lentils

Supper:

• 1 diet gelatin of your favorite flavor

5 Dia

Breakfast:

• 6 quail eggs with 2 tablespoons of cottage cheese
• 1 slice of whole grain bread
• 1 cup (200ml) mate tea or coffee with skimmed milk

Morning snack:

• 1 cup (250ml) lemonade blended with 6 dried apricots

Lunch:

• 1 plate of vegetable soup
• 1 grilled steak
• 2 tablespoons of brown rice with sesame

Afternoon snack:

• 1 tangerine

Dinner:

• Salad made with lettuce and arugula to taste, cooked cauliflower, 1 small beetroot cooked in cubes, 1 kiwi, 5 red grapes, 2 tablespoons of tabbouleh, 3 chopped kani kama

Supper:

• 1 pot (170g) of skimmed yoghurt

6 Dia

Breakfast:

• 2 soft-boiled eggs
• 2 slices of smoked turkey breast
• 1 slice of oat bread
• 1 cup (250ml) iced mate tea

Morning snack:

• ½ papaya with lemon drops

Lunch:

• 1 shell of assorted non-steam legumes
• 2 chicken thighs in pan
• 3 tablespoons of cooked white beans

Afternoon snack:

• 1 pot (170g) low-fat yogurt blended with ½ banana

Dinner:

• Salad made with green leaves to taste, 1 medium ball of buffalo mozzarella, ½ tomato and tablespoons of light tuna

Supper:

• 10 almonds
• 1 cup (200ml) of chamomile tea

7 Dia

Breakfast:

• Omelet made with 2 eggs, 1 slice of Minas cheese and chopped parsley
• 1 whole toast
• 1 cup (200ml) mate tea or coffee with skimmed milk

Morning snack:

• 1 cup (250ml) melon juice

Lunch:

• 1 fillet of stewed fish
• ½ cob of boiled corn
• 3 tablespoons of cauliflower puree

Afternoon snack:

• 3 Brazil nuts
• 1 cup (250ml) coconut water

Dinner:

• Salad made with green leaves to taste, 2 radishes, 6 slices of cucumber, 1 heart of palm, 5 black olives, 2 tablespoons of hummus and 1 tablespoon of dry curd
• 1 small pita bread

Supper:

• 1 slice of mango