See recipes and menus for Weight Loss

The time between big meals (lunch and dinner) can be dangerous for health and weight loss when we are not ready. Especially those who work far from home and do not have the habit of taking what to eat in their bag or backpack during this holiday, the risk of eating on everything that comes to reduce hunger is increasing.

Planning a healthy snack for any day of the week makes a difference! They help to avoid processed foods and poor nutrition, which is usually the easiest way to get on the road.

Vegetable sticks: on Sunday night, clean carrots, cucumbers, peppers and cut them into slices. Then, just put them in a pot and cover with filtered water – so they stay crispy for five days.

Tomatoes and Carrots: clean the cherry tomatoes and leave them in a covered pot. Baby carrots are sold pre-peeled and are the best choice. These vegetables can be eaten instead of dried and roasted and are rich in fiber and nutrients, with low calories.

Pats: to accompany vegetables, prepare pâtés rich in protein, which helps with satiety and weight loss. Tuna or sardines with plain yogurt is a great combination. Cottage cheese or hummus are good options.

Fruits: The trick is to combine them with good fats (seeds and nuts, for example) or proteins (yogurt, cheese, etc.) to get a satisfying mid-day dessert.

In Menu for Slimming, subscribers UOL get five new exclusive menus every week and still have access to more than 80 menus that have already been published. Check out this week’s recommendations below (subscribers can’t just see Monday’s menu; Subscribe to UOL here to see the other four menus, plus a shopping list with all the things you need to follow the meal).

On Saturday and Sundayrepeat your favorite meals of the week – breakfast on Wednesday, lunch on Friday, etc.

As the advice is to lose weight while eating what you want, in one meal a week you can eat something from the menu (only one meal, not the whole day, ok?). The suggestion is to leave it to do this on Saturday or Sunday, when we have more social events. Just don’t overdo it. Eat to kill your will, don’t feel sick.

This is the sixth week of menus prepared by nutritionist Verônica Laino, but Stay safe Already in week 18. Check all previously published menus on the link – you can start eating from any of them, or even combine meals from different weeks.

  • The food in the menu that does not have the indicated amount can be eaten for they are natural, nutritious foods that guarantee satiety.
  • If you don’t like any of the recommended foods, you can eat someone from the same group: change fish for chicken; broccoli for cauliflower or zucchini; strawberry for melon; potato to cassava and so on. or choose another weekday meal.
  • The same goes for recipes.. If you don’t want to or can’t make any of them, eat the main ingredients of the recipe as you like. For example: instead of making a whole chicken pie, put together a plate with shredded chicken, brown rice and other ingredients shown for dinner.

The diet plan prepared by the nutritionist suggests “Monday without Meat”, with only vegetarian food on the first day of the week – understanding how this can help you lose weight. But, if you want to add meat to the food that day, you can, of course – or even follow the food from other menus of the week, if you don’t like the food that is planned or has a recipe that you can’t do not .

Use vinegar, lemon, herbs, onion, garlic, pepper and salt to season vegetables (raw and cooked), meat and fish.

If you have questions about the menus, send an email to da UOL and nutritionist Veronica Laino are ready to answer your question. Has our menu helped you change your eating habits, improve your relationship with food or lose weight? Send an email with the results.

Client UOL You can receive notifications about the publication of the weekly menu and food recommendations directly in the email, just subscribe to our VivaBem newsletter.

Recipe of the week

This recipe is on the menu for Monday, but you can include it in any lunch or dinner of the week, instead of carbohydrate and protein.

Falafel is baked in an air fryer

Ease of suffering

25 servings

60 min

see the full recipe

Shopping list

This list is based on the average diet that a person is looking to lose weight. The idea is to check out all the menus before shopping and make adjustments based on your preferences. For example: we suggest you buy 1 eggplant and 1 zucchini, but if you don’t like eggplant, buy 2 zucchini or other vegetables you like (chayote, pepper, green beans).

Avoid spoilers! If at the end of the week there is still food in your fridge, you can repeat the food that went into the next week or adjust the menu for the next week to include these products, as long as you make changes in the same category (beef to chicken ; zucchini for chayote, potato for cassava, watermelon for papaya, etc.)

(You can substitute with fruit of your choice)

  • 2 apples
  • 2 papayas
  • 1 piece of desiccated coconut
  • 2 oranges
  • 3 bananas

(You can change the meal to the vegetables you like, as long as they are from the same group)

  • 1 piece of spinach
  • 2 peppers
  • 1/4 celery
  • 9 tomatoes
  • 2 boxes or about 350 g cherry tomatoes
  • 1 chayot
  • 1 bunch of cabbage
  • 1/4 of a Japanese pumpkin
  • 1/4 of a cabbage
  • 4 radishes
  • 1 beet
  • 1 lettuce or arugula
  • 1 bunch of broccoli
  • 1 zucchini
  • 2 cucumbers
  • 3 carrots
  • 1 eggplant
  • 200 g of green beans
  • 200 g of peas
  • 4 small maniocs (baroa potato) (to make puree)


  • 7 eggs
  • 200 g of beef to make steaks
  • 500 g beef (to make polpetone, kafta and bolognese sauce)
  • 200 g beef medallion
  • 250 g shredded chicken (to make pâté)
  • 250 g mushrooms (for baking)
  • 2 fish fillets for grilling


  • 1 pot of cottage cheese
  • 1 liter of milk
  • 2 cups plain unsweetened yogurt
  • 1 fresh Minas cheese
  • 50 g of mozzarella cheese
  • 1 piece of butter
  • 1 slice of grated Parmesan cheese

(Make sure you don’t have these items in your inventory before purchasing them)

  • 1 packet of dry rice
  • 1 package of chickpeas
  • corn flour for couscous
  • flour for polenta
  • cassava flour
  • 1 serving of cocoa nibs
  • 1 part of dates
  • arborio rice (for risotto)

Items you will need this week, but have already bought in the previous weeks (buy again only if they run out):

  • olive oil
  • jelly without sugar
  • chia, sesame, pumpkin and sunflower seeds
  • peanuts
  • unsweetened coconut flakes
  • paprika
  • tahini (sesame paste)
  • peanut butter
  • black beans
  • rice
  • whole grain bread
  • flaxseed meal
  • cinnamon powder
  • raw sugar
  • oatmeal
  • oat bran
  • baking powder
  • chocolate chocolate
  • trim
  • you will see the oven and stove
  • healthy leaves
  • almonds

Note: The shopping list does not include ingredients used as spices (onion, garlic, salt, pepper, parsley and other herbs); buy them according to your preference.

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