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Akis' diet 90kg/185cm- 6th day

Method

This particular 1800-2000 kcal14 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: 1859

BREAKFAST (Calories: 269 kcal) 

  • 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: 285 kcal) 

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

LUNCH (Calories: 433 kcal)

Steak and Vegetables

  • Place a nonstick pan over high heat.
  • Drizzle the steak with olive oil and season with salt and pepper. Rub it all over with your hands to coat.
  • Place in pan and cook for 2 minutes on each side.
  • Pierce the garlic with a fork and brush it over both sides of the steak.
  • Spread the mustard on both sides and sprinkle with herbs.
  • Cut into 1-2 cm slices and add to the salad.

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: 737 kcal) 

Chicken and Vegetables in Parchment

  • Preheat oven to 200* C (390* F) Fan.
  • Pierce the whole potato with a fork.
  • Place in a bowl and microwave for 5 minutes at 8 Watts.
  • Line a 25x35 cm baking pan with parchment paper.
  • Cut the potato into 4 pieces and then into smaller pieces.
  • Chop the red pepper into 4 large pieces and the zucchini into 0.5 cm pieces.
  • Place the chicken on a cutting board and cut it into 1 cm pieces.
  • Add the olive oil, salt, pepper, lemon zest, lemon juice and oregano.
  • Mix and transfer to baking pan.
  • Roast for 20 minutes.
  • Serve on parchment paper.

 

More of Akis’ diet:

Day 1Day 2, Day 3, Day 4, Day 5, Day 7Day 8Day 9, Day 10, Day 11, Day 12, Day 13, Day 14

Tip

Drink 8 to 10 glasses of water per day. Exercise 45’ 3 x per week. Sleep 7 to 8 hours per day. 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 Find more information for better results here 
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