Very light meals. 1,400 calorie combinations that help (even) lose weight


To lose weight, you don’t necessarily have to go hungry. Just make the healthiest options. To make your life easier, Iara Rodrigues, a nutritionist, developed a plan that contemplates a series of alternatives to consider on a daily basis.
Very light meals.  1,400 calorie combinations that help (even) lose weight

There are little tricks that help us to lose weight. It has been proven, for example, that eating standing or in a hurry leads us to eat more food. On the other hand, it is important to chew slowly, about 20 times. By doing so, you are helping your body to digest food better. Another trick is to observe, smell and prepare meals with ease. Enjoying the details of a meal is also a pleasure and, in addition, helps us to eat less.

Now that you’ve learned three basic rules, take a look at the options we’ve put together for you with just 1,400 calories. Choose any of these options for breakfast, lunch, snack and dinner. The remaining 100 calories are for eating mid-morning. A healthy snack, like an apple or yogurt. These are the possibilities pointed out in each of the four main meals:

1. 200 calorie breakfasts

– Coffee with skim milk + 2 slices of toasted bread (mixed or whole) + 1 slice of cheese or ham without butter

– A bowl of low-fat yogurt + high-fiber cereals (30 g)

– A glass of skimmed milk + 2 whole toasts with a little marmalade

2. 500 calorie lunches

– Lean beef steak with vegetables (all grilled on the plate) with ½ spoon of extra virgin olive oil + 1 slice of whole grain bread

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– Mix of grilled or sautéed vegetables and vegetables with a drizzle of olive oil and coarse salt + 2 tablespoons of pasta + tomato sauce (small amount)

– Vegetable soup + sole or plaice or hake in the oven with vegetables

3. 100 calorie snacks

– A glass of orange juice

– An infusion and two Maria cookies with light marmalade

– A low-fat yogurt + 1 piece of fruit

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4. 500 calorie dinners

– Grilled bream + boiled green beans + boiled carrots


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