DIET: 1200 kcal

Breakfast

• 1 glass of milk (1,5% fat) or 200g yogurt (2%fat) or 30g low fat cheese
• 30g cereals or 2 rusks

Snack

• 1 fruit

Lunch

• 120g fish or chicken or veal steak or 2 medium burgers
• 1 small salad (raw or boiled vegetable) with 1 tablespoon extra virgin olive oil
• 1 slice of bread(30g) or 1/2 cup of boiled rice or 1 medium baked or boiled potato

or

• 1 1/2 cup lentil soup or beans or chickpeas (cooked with 1 tablespoon extra olive oil to each serving)
• 30g low fat cheese
• 1 small salad (raw or boiled vegetable) with 1 tablespoon extra virgin olive oil
• 1 slice of bread(30g)

or

• 1 1/2 fresh beans or peas or okra (cooked with 1 tablespoon extra olive oil to each serving)
• 1 boiled egg
• 30g low fat cheese
• 1 slice of bread(30g)

Snack

• 1 fruit

Dinner

• 60g meat or fish or chicken or 1 small burger or 60g low fat cheese or 1 boiled egg
• 1 small salad or 1 cup legumes or 1 cup fresh beans or peas or okra
• 1 slice of bread(30g) or 1/2 cup boiled rice or 1 medium boiled potato.

or

• 1 arabic bread with 1 slice of low fat cheese and 1 cooked turkey slice
• 1 small salad (raw or boiled vegetable) with 1 tablespoon extra virgin olive oil

or

• 1 glass of milk (1,5%fat) with 60g cereals
• 1 fruit

or

• 200g yogurt(2%)
• 2 fruits
• 1 tablespoon cereals
• 1teaspoon honey

You could lose about 8 kg in two months.

Combine the diet with exercise

You can eat 1 scoop of ice cream one time per week