See Recipes and Menus to Lose Weight

It is common to come across “revolutionary” diets, which promise rapid weight loss with little effort. But, in general, it is very difficult to maintain these regimens in the long term and people then regain weight at the same rate as they lost weight. The consensus among nutritionists is that eating a little bit of everything is the best way to maintain a healthy diet.

To do this, try to practice at least two habits: vary what’s on your plate as much as possible and don’t be afraid of natural food (vegetables, vegetables, meats, eggs, dairy products, fruits and whole grains). “The safer you feel to choose what you eat, the greater the chance that foods will change from “dangerous” to “friends” of weight loss”, teaches nutritionist Victor Machado, responsible for the Live well.

Take advantage of all the tips you have found here to learn about yourself. Find your answers to the following questions:

In this week’s 5 Weight Loss Menus, you will have many tasty options, which will help you understand that with natural food it is possible to maintain a healthy and delicious diet for life, without fear of gaining weight. The menus from Monday to Friday are exclusive to subscribers UOL (who is not a subscriber can only see the Monday menu, subscribe to UOL here). subscribers UOL they still have a shopping list with the ingredients they will consume throughout the week and a special recipe.

On Saturday and Sunday, repeat your favorite meals of the week — Wednesday’s breakfast, Friday’s lunch, etc.

As the proposal is to lose weight while eating what you like, you can eat something off the menu for one meal a week (it’s just 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 until you feel full, not to feel sick”, guides Machado.

If you’re just arriving and want to start the program at week 1, you can find the menus from the previous weeks here — but it’s okay to start the diet at week 6 or even mix this week’s menus with the ones from the previous ones.

Foods on the menu that do not have an indicated amount can be consumed freely, as they are natural, nutritious products that guarantee satiety —Machado explains here how this is important to lose weight. If you don’t like a certain food, you can eat another from the same group (change fish for chicken; broccoli for cauliflower or zucchini; strawberry for melon; potato for cassava, etc.) or opt for any other meal from the week.

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

If you have questions about the menus, send an email to, the UOL and nutritionist Victor Machado are ready to answer your question.

Subscriber UOL You can receive notice about the publication of weekly menus and food tips directly in your email, just subscribe to VivaBem’s newsletter.

Recipe of the week

This recipe is on Monday’s menu, but you can also include it in any other lunch or dinner of the week, in place of cooked vegetables.

crazy banana peel

Easy difficulty

5 servings

15 min

see full recipe

Weekly shopping list

This list is based on the average food consumption of a person looking to lose weight. The ideal is to check all the menus before going shopping and make adjustments according to your preference. Example: we recommend that you buy 1 eggplant and 1 zucchini, but if you don’t like eggplant, buy 2 zucchinis or other vegetable of your choice (chayote, peppers, green beans).

Avoid waste! If at the end of the week there’s food left in your fridge, you can repeat the meals they enter the following week or adapt the next week’s menu to include these products, as long as you make changes within the same group.

(You can exchange for fruits of your choice)

  • 6 bananas (use the skins for the recipe of the week)
  • 1 mango
  • 1 portion of watermelon
  • 1/2 papaya papaya
  • 1 slice of pineapple (for juice)
  • 1/4 of melon
  • 2 bunches of grapes
  • 2 boxes of strawberry
  • 2 kiwis
  • 1 lemon

(You can change the foods for vegetables of your choice, as long as they are from the same group)

  • 1 small bunch of broccoli
  • 1 bunch of cauliflower
  • 1 eggplant
  • 1 small beet
  • 1 bunch of cabbage
  • 1 bunch of lettuce
  • 1 bunch of arugula (or watercress)
  • 1 bunch of spinach
  • 1 bell pepper (1/2 for this week’s recipe)
  • 200 g of green beans
  • 3 carrots (1 for the recipe of the week)
  • 6 tomatoes
  • 1 box of cherry tomatoes
  • 1 zucchini
  • 500 g of potato
  • 300 g of cassava
  • 1 small Japanese pumpkin
  • 1/2 green cabbage
  • 2 chuchus
  • 1 small piece of ginger


  • 1 dozen eggs (make sure you have leftovers from the previous week)
  • 1/2 chicken breast (to make shredded)
  • 600 g ground beef (for sautéing, making homemade hamburgers and meatballs)
  • 500 g of beef (rump, soft drumstick and duckling, for example, for steaks and stroganoff)
  • 400 g tilapia (or other fish for roasting or grilling)


  • 2 cups of plain yogurt (no sugar, no honey, etc.)
  • 250 g fresh Minas cheese or other cheese of your choice (check if there is any leftover from the previous week)
  • 1 package of curd cheese
  • 1 pot of cottage cheese

(Make sure you don’t already have these items in your pantry before you buy them)

  • 1 packet (500 g) of chickpeas
  • 1 package of wholemeal bread
  • 1 can of sour cream (for the stroganoff)
  • 3 dried dates
  • 1 100% acai pulp
  • 1 packet of rice crackers
  • 1 french bread
  • 1 handful of pumpkin seeds
  • toasted sesame oil (for the recipe of the week)

Products you’ll need this week, but have already purchased in previous weeks (only repurchase if they run out):

  • olive oil
  • bean
  • brown rice
  • peccary rice
  • dry grated coconut
  • oat
  • sizzle
  • Sesame
  • cashews
  • Brazil nut
  • almonds
  • peanut
  • granola
  • bitter chocolate
  • peanut butter
  • honey
  • 100% fruit jelly
  • wholemeal bread toast
  • cheese bread

Note: The shopping list does not contain ingredients that are used as a seasoning (onion, garlic, salt, pepper, parsley and other herbs); buy them as per your preference.

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