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Akis' diet 90kg/185cm- 10th day

Method

This particular 14 day diet plan is created especially for me by a team of nutrition and health specialists after a proper evaluation. Any diet plan or nutrition plan you follow in order to lose weight, should be personalized and under the supervision of a dietitian or nutritionist. This effort is part of an organized action to raise the awareness of the public to better health and well-being

 

Calories: 1965

BREAKFAST (Calories: 269 kcal) 

Oatmeal with milk

  • In a bowl, add the water, oats, cocoa powder and honey.
  • Cover with plastic wrap and microwave for 2 minutes at 800 Watts.
  • Mix with a spoon.
  • Add the yogurt and mix thoroughly.
  • Top with a pinch of cocoa powder. If you want it to be sweeter you can add 1 tablespoon of powdered saccharine

MIDDAY SNACK (Calories: 215 kcal) 

  • Peel the banana and place in a bowl.
  • Puree it with a fork and add the ginger powder.
  • Peel the apple, remove the stem and seeds, cut it up into little pieces.
  • Add to the bowl and mix with a spoon.
  • If you don’t have enough time to do this you can just take the banana and apple along with you as is.

LUNCH (Calories: 720 kcal)

Potato Salad

  • In a bowl, combine the tahini, lemon zest, salt and pepper with a spoon. The texture should be like mayonnaise. If your sauce is too thick, add a little water.
  • Peel the boiled potato, cut into pieces and add to the bowl.
  • Dice the bell peppers, thinly slice the cucumber, thinly slice the spring onion, cut the egg into thin slices and add them all to the bowl.
  • Add the mint leaves and cheddar.
  • Mix thoroughly until all of the ingredients are well combined.

AFTERNOON SNACK (Calories: 348 kcal / per serving) 

Cereal Bars (for an afternoon snack, you can have one 80 g protein bar.)

  • Cut the chocolate into small pieces and transfer to a bowl.
  • Cover with plastic wrap and microwave for 1-1 ½ minutes at 700 Watts.
  • In another bowl, combine the tahini and honey with a spoon until the mixture starts to thicken.
  • Add the melted chocolate and stir with a spoon.
  • Add the oats, cranberries and orange zest.
  • Mix until completely combined.
  • Line a 28x10 cm baking pan with plastic wrap and spread the mixture in the pan.
  • Cover with plastic wrap and press down on it with your hands so the mixture can spread evenly and to get rid of any empty spaces.
  • Press down on it with a smaller baking pan to make the surface as smooth as possible.
  • Refrigerate for 2 ½ hours.
  • Cut into 80 g bars with a serrated knife.

DINNER (Calories: 413 kcal) 

Peas

  • Place a nonstick pan over high heat and let it get very hot.
  • Finely chop the onion and garlic.
  • Add the olive oil to the hot pan and add the onion and garlic.
  • Dice the carrot, cut the turkey into 1 cm strips and add them to the pan.
  • Mix with a wooden spoon and sauté for 2-3 minutes.
  • Add the peas, grated tomato, salt and pepper.
  • Mix and boil for 3-4 minutes, until the liquid evaporates.
  • Add the mint, stir and remove from heat.
  • Serve with lime wedges and mint leaves.

 

More of Akis’ diet:

 

 

Day 1Day 2, Day 3, Day 4, Day 5, Day 6, Day 7,

Day 8Day 9, Day 11, Day 12, Day 13, Day 14

 

 

Tip

  1. Drink 8 to 10 glasses of water per day.
  2. Exercise 45’ 3 x per week.
  3. Sleep 7 to 8 hours per day.
  4. Suggested meal times based on what I did.
  • Breakfast 8 am
  • Mid-day snack 11 am
  • Lunch 2 pm
  • Afternoon snack 5 pm
  • Dinner 8 pm

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