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Akis' diet 90kg/185cm- 11th 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: 1877

BREAKFAST (Calories: 290 kcal) 

Oatmeal with milk

  • In a bowl, add the oats, honey and cinnamon.
  • Cover with plastic wrap and microwave for 2 minutes at 800 Watts.
  • Stir with a spoon until completely combined.

MIDDAY SNACK (Calories: 476 kcal) 

Turkey and Cheese Tortilla + 1 green apple

  • Place the flour tortilla in a nonstick pan.
  • Spread the yogurt over it with a spoon and add curry powder, cheese and turkey.
  • Cook for 1 minute over medium heat, until the cheese melts.
  • Remove from heat and top with mint leaves and lemon zest.
  • Transfer to a cutting board, roll and cut in half.
  • You can also add all of the ingredients over the tortilla, wrap and serve without toasting.  
  • Complete meal with the green apple.

LUNCH (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.

AFTERNOON SNACK (Calories: 285 kcal) 

  • Spread the tahini on the bread.
  • Sprinkle with cinnamon.
  • Thinly slice the banana and spread them nicely over the bread.

DINNER (Calories: 565 kcal) 

Bulgur with mushrooms

  • Place a nonstick pan over high heat.
  • Mince the garlic and thinly slice the mushrooms.
  • To the pan, add the olive oil and then add the garlic and mushrooms.
  • Stir and sauté, until golden and the mushrooms shrink in size.
  • Add the boiled bulgur, salt and pepper.
  • Stir with a wooden spoon and remove from heat.
  • Serve with grated parmesan and thyme.

 

More of Akis’ diet:

 

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

Day 8Day 9, Day 10Day 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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