Healthy Weight Loss
A simple, satisfying and proven meal plan for weight loss without hunger 9:00
Breakfast
Choose one of the options
9:00
BREAKFAST
OPTION A
Green Smoothie
■ 450 g fresh leafy greens (mixed)
■ ≈230 g frozen fruit (bananas, berries, mango)
OPTION B
Savory Oatmeal
■ 1 cup dry oats + water
■ 2 cups cauliflower rice (226 g)
■ 1 can mushrooms (227 g) or 1 can tuna in water (113 g)
■ Mix together, add low-calorie sauce or spices to taste
Frozen berries or Coke Zero as a sweet treat
02 12:00 LUNCH
The Big Salad
Hearty and nutritious main meal
■ Cabbage — 340 g
■ Broccoli, cauliflower and carrot mix — 340 g
■ Bell pepper and onion mix — 2 cups (170 g)
■ Carrot, corn, green bean and pea mix — 2 cups (170 g)
■ 1 can fat-free chicken breast (354 g)
■ Fat-free Italian dressing or apple / balsamic vinegar
Frozen berries or Coke Zero as a sweet treat
03 15:00 AFTERNOON SNACK
Hearty Afternoon Snack
High in fiber and protein — keeps hunger away for hours
■ 1 can beans (≈3.5 cups) — choice of: black, pinto, white, kidney or mixed
■ 2 cups cauliflower rice (226 g)
■ 1 can mushrooms (227 g)
■ Bell pepper and onion mix — 2 cups (170 g)
■ Low-calorie sauce to taste (sriracha, taco sauce, etc.)
Frozen berries or Coke Zero as a sweet treat
04 17–18 DINNER
Light Dinner
End the day with natural sweetness
■ 2 oranges
■ 1 apple
Coke Zero as a sweet treat
Evening Walk before bed
End each day with a walk. Movement after dinner aids digestion, lowers blood sugar and prepares the body for sleep.
Be healthy — live light
Simple plan · Real food · Sustainable results
MILES · EVERY DAY
