Favorite food diet

1-1,5 kg/week2000 kcal/day
Αναρτήθηκε by Diets

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A diet for all of us who want to lose or maintain our weight and hate strict diet plans. We will eat our favorite food everyday until we are satisfied and we'll be careful with the quantity and quality of our meals during the rest of the day.


It's an easy and balanced diet because we don't exclude any food group. Enjoying our favorite food will help us psychologically and physically.

A diet should not feel like a prison

In my opinion, a diet should not be like a "prison". Everybody should enjoy their food and just be a little careful with the quality and not just the quantity of meals. So, here you'll find a diet that is easy, tasteful and if you decide to follow it, you will lose weight and most importantly you will feel satisfied.

Pros

  • We will lose weight while enjoying our favorite food every day.
  • The diet is balanced and does not exclude any food group.
  • We can also follow it as a maintenance diet.

Cons

  • Quantity. We must eat until we are satisfied and be careful of overeating.
  • Our diet for the rest of the day will be within a healthy diet plan. That means we will be careful with the quantity and quality of the foods we eat.

What we will be eating during the week

Your favorite food, cereals, dairy products, eggs, vegetables, salads, fruits, almonds hazelnuts and cranberries, soup, salmon, tuna, legumes, chocolate.

 

Are you vegan? Check Favorite food diet for vegans 🙂

How many calories we will eat in a day

2000kcal

We will eat approximately 2000 calories per day.

How many days we should follow the diet

We will follow the diet for as long as we like, in order to lose the extra weight.

How much weight we will lose

1-1,5kg

Weight loss rate depends on various factors such as age, physical activity, metabolism, dietary addiction and of course how much extra
weight we need to lose. With this diet program, we aim to lose 1-1.5 kg per week.

This loss rate gives us more fat loss than muscle mass and water.

How much money it will cost

We might save money in the long run, because we could stop or slow down on eating out. Eating less food should translate
into more cash.

Diet plan

Let’s get started!

The most important part of the plan is to eat your favorite food until you feel sated and not overeat.

If you don't like a particular snack from the plan below, feel free to choose another one or make your own. Your snack should be about 200-250 calories.
You can swap meals if you want (i.e. you can have the lunch meal for dinner and dinner meal for lunch).
Are you vegan? Check Favorite food diet for vegans 🙂

Week 1

  • Monday
    • Breakfast
      • Coffee without sugar, or tea.
      • Scrambled eggs.
      • 1 apple.
    •  Snack
    • Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • A small piece of chocolate.
    • Dinner
      • Your favorite salad.
  • Tuesday
    • Breakfast
      • Coffee without sugar, or tea.
      • Fruit salad with grapefruit.
    • Snack
      • 1 banana with 15 almonds.
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    • Afternoon snack
    • Dinner
      • A small sandwich with turkey.
  • Wednesday
    • Breakfast
      • Coffee without sugar, or tea.
      • 2 brown toasts with honey.
    •  Snack
      • 15 almonds or hazelnuts and 1 tbsp cranberries.
    • Lunch
      • Your favorite meal (eat until you are satisfied).
    • Afternoon snack
      • A hard-boiled egg with a piece of cheese.
    •  Dinner
      • Canned salmon with capers and lemon on 2-3 crackers.
  • Thursday
    •  Breakfast
      • Coffee without sugar, or tea.
      • An omelette.
    •  Snack
      • 1 apple.
    • Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • 2-3 slices of turkey with cottage cheese.
    •  Dinner
      • Your favorite soup.
  • Friday
    •  Breakfast
      • Coffee without sugar, or tea.
      • 1 low fat yogurt with 1 tsp of honey.
      • 10 almonds or hazelnuts.
    •  Snack
      • 1 grapefruit or 1 orange.
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • A small piece of chocolate.
    •  Dinner
      • Canned tuna on whole-wheat crackers.
  •  Saturday
    •  Breakfast
      • Coffee without sugar, or tea.
      • Granola with yogurt.
    •  Snack
      • Dried fruits.
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
    •  Dinner
      • Fruit salad.
  • Sunday
    •  Breakfast
      • Coffee without sugar, or tea.
      • Cereal and milk.
    •  Snack
      • 1 banana with 15 almonds.
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • A glass of milk with 2 cookies.
    •  Dinner
      • An omelette.

Week 2

  • Monday
    • Breakfast
    •  Snack
      • 100 gr humus with whole wheat toast.
    • Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • A handful of nuts and 1 tbsp dried fruits.
    • Dinner
      • Artichoke and peas (2 cups).
  • Tuesday
    • Breakfast
      • Oatmeal with 1 banana, 1 tbsp of honey and cocoa.
    • Snack
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    • Afternoon snack
    • Dinner
      • Tuna canned in oil drained and green salad.
      • 1 whole wheat toast.
  • Wednesday
    • Breakfast
      • 1 slice of whole wheat bread with tahini (or peanut butter) and honey.
      • 2 kiwi fruit.
    •  Snack
      • 1 small banana with peanut butter.
    • Lunch
      • Your favorite meal (eat until you are satisfied).
    • Afternoon snack
      • 3 whole wheat crackers with a small piece of cheese.
    •  Dinner
      • 1 cup hummus and 1 tortilla wrap.
      • Green salad with 1 tbsp olive oil.
  • Thursday
    •  Breakfast
      • An omelette with vegetables (tomatoes, mushrooms, onions) and mixed herbs.
    •  Snack
      • 2 cups air-popped popcorn.
    • Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • A small salad (kale, tomato, cucumber, peppers, olive oil).
    •  Dinner
  • Friday
    •  Breakfast
    •  Snack
      • Cottage cheese with flaxseed and cinnamon.
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • Whole wheat rusk with 4-5 olives.
    •  Dinner
      • Vegetable soup.
  •  Saturday
    •  Breakfast
      • 1 cup of milk.
      • ½ cup of quinoa.
      • 15 almonds.
      • 1 tbsp dried fruits and an orange.
    •  Snack
      • One cup of cherry tomatoes paired with 60 gr (2 oz) of mozzarella cheese.
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • 2 hard-boiled eggs with ½ cup of cottage cheese.
    •  Dinner
      • Beet salad and ½ cup brown rice.
  • Sunday
    •  Breakfast
      • A sandwich with turkey, cheese and tomato.
    •  Snack
      • 100 gr (3.5 oz) serving of ricotta cheese with 1 small chopped pear.
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • 100 gr (3.5 oz) serving of baby carrots with 2 tablespoons of blue cheese dressing.
    •  Dinner

Week 3

  • Monday
    • Breakfast
    •  Snack
    • Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • Whole wheat rusk with 4-5 olives.
    • Dinner
      • Egg salad (3 hard-boiled eggs, 1 tbsp mayonnaise, 1 onion, capers, white vinegar).
  • Tuesday
    • Breakfast
      • Fruit salad with ½ cup quinoa, and 1 tbsp honey.
    • Snack
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    • Afternoon snack
      • Five slices of turkey with two roasted red peppers and two teaspoons of spicy mustard.
    • Dinner
      • Roasted vegetables with olive oil.
      • 1 apple.
  • Wednesday
    • Breakfast
      • 1 lightly toasted slice of whole-grain bread with smashed avocado and a sprinkling of salt and pepper.
      • 1 egg.
    •  Snack
      • 1 tbsp dried fruits.
    • Lunch
      • Your favorite meal (eat until you are satisfied).
    • Afternoon snack
      • 1 medium orange, sprinkled with cinnamon.
    •  Dinner
      • Roasted chicken (100 gr) with 1 cup mashed potato.
  • Thursday
    •  Breakfast
      • ½ cup muesli with an apple.
      • 1 grapefruit (or orange).
    •  Snack
      • 1 medium avocado.
    • Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • 2 kiwis (or your favorite fruit).
    •  Dinner
      • 1½ cup black eyed peas salad.
      • 1 pear.
  • Friday
    •  Breakfast
      • Greek yogurt. with 2 tbsp granola, 1 small banana and 10 almonds.
    •  Snack
      • 2 whole wheat crackers with ½ cup cottage cheese.
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • 2 medium tomatoes chopped and mixed with 2 tablespoons feta cheese and 1 squeezed lemon juice.
    •  Dinner
      • Your favorite soup (1½ cup).
  •  Saturday
    •  Breakfast
      • 2 whole wheat toasts with honey and strawberries (or your favorite fruit).
    •  Snack
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
    •  Dinner
  • Sunday
    •  Breakfast
      • Whole wheat tortilla, peanut butter (1 tbsp) and honey.
    •  Snack
      • 1 whole wheat cracker and 1 hard-boiled egg.
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • 30 gr chocolate with nuts.
    •  Dinner
      • Canned tuna and a salad with olive oil (1 tbsp).

Week 4

  • Monday
    • Breakfast
      • Scrambled eggs with 1 whole wheat toast.
      • ½ cup orange juice.
    •  Snack
    • Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • 1 banana with 15 almonds.
    • Dinner
      • Your favorite salad (with 1 tbsp olive oil).
  • Tuesday
    • Breakfast
      • 1 Greek yogurt with 3 tbsp oats, honey and cranberries.
      • 2 whole wheat crackers.
    • Snack
      • 1 tbsp dried fruits with a handful of nuts.
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    • Afternoon snack
      • 1 hard-boiled egg with 4 slices of turkey.
    • Dinner
      • Tuna salad with green vegetables and olive oil.
  • Wednesday
    • Breakfast
      • 1 lightly toasted slice of whole-grain bread with smashed avocado and a sprinkling of salt and pepper.
      • 1 egg.
    •  Snack
      • A small salad with olive oil.
    • Lunch
      • Your favorite meal (eat until you are satisfied).
    • Afternoon snack
      • 30 gr chocolate with nuts.
    •  Dinner
      • Grilled chicken (100 gr) with ½ cup wild rice.
      • 1 apple.
  • Thursday
    •  Breakfast
      • Oatmeal with fruits.
    •  Snack
      • 1 medium size avocado.
    • Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • 2 slices whole wheat bread with 1 tbsp peanut butter.
    •  Dinner
      • Your favorite steak (300 gr) with green salad and 1 tbsp olive oil.
  • Friday
    •  Breakfast
      • An omelette with mushrooms.
      • 1 grapefruit (or orange).
    •  Snack
      • 2 whole wheat crackers with ½ cup cottage cheese.
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
      • 1 toast with honey.
    •  Dinner
      • Grilled fish with your favorite salad.
  •  Saturday
    •  Breakfast
      • Fruit salad with yogurt.
      • A handful of nuts.
    •  Snack
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
    •  Dinner
      • Salmon (200 gr) with ½ cup wild rice.
  • Sunday
    •  Breakfast
      • 2 hard-boiled eggs.
      • 5 slices of turkey and a small piece of cheese.
      • 1 toast.
    •  Snack
      • 1 apple with cinnamon.
    •  Lunch
      • Your favorite meal (eat until you are satisfied).
    •  Afternoon snack
    •  Dinner
      • Canned tuna and a salad with olive oil (1 tbsp).

Tips & suggestions

Follow these tips to hasten weight loss and be healthier

  • Cut down on sugar. This is one of the first rules in any weight loss program. Reducing sugar intake will help you lose weight and be healthier.
  • Avoid foods that contain trans and saturated fats.
  • Choose skimmed milk and low fat yogurt and cheese. Prefer goat's milk (whole-milk) and yogurt if you can find them in the store. The best yogurt you can consume is Greek goat yogurt (full-fat/whole-milk).

    Another great option is to choose almond, soy or coconut milk.

  • Choose good quality lean meats like skinless chicken breast, turkey breast, pork tenderloin, eye of round beef, ground breast meat etc. In general, the leanest meat cuts are the ones with "loin" or "round" in their name (sirloin, tenderloin, eye of round etc.).
  • Reduce the excess consumption of cooking oil (olive oil, corn oil etc.) and butter.
  • Do not skip too many meals, thinking you'll lose more weight. It's more likely that at some point you'll get very hungry and eat more food than you should. Snacks help us control our appetite.
  • Try to keep your fridge full with healthy food. An empty fridge can easily lead to unhealthy takeout food and low quality snacks. It's always good to have fruits and veggies available as a healthy snack, a homemade energy bar for your sugar cravings etc.

    When you keep good quality meat and fish in your fridge, you'll be more inclined to cook your meal than go out and eat something that most likely will keep you from losing weight.

  • Prioritize high-fiber foods. Increased intake of fiber will favor our effort to lose weight. High-fiber foods, in addition to drinking enough water, will help you feel sated faster with less food.

17 comments leave a comment

  1. I have a severe peanut allergy - what can be substituted for any nuts or products containing nuts?

    Reply

    • Hi Pat, thanks for your comment. You can substitute nuts with raisins, sunflower seeds, avocado, dried fruit, chia seeds or pumpkin seeds. Avoid everything containing nuts.
      Jenny

      Reply

  2. Hi Jenny, can I interchange meals of the day between the 4 weeks? Ie say for eg, today I have ... bfast from wk1 mon, snack1 from wk2 tue, lunch from wk3 wed, snack2 from wk4 thu, dinner wk2 from fri etc etc etc .....
    ps. ❤️ Your plan, just wondered as it would make it so much easier for me to use up foods that I’ve bought.

    Reply

    • Hi Bei! Thanks for your comment.
      Yes, of course, you can interchange meals. It's ok. And you could use foods you've bought, as long as they have the same nutritional value with the ones I suggest. I strongly suggest that you enjoy your food. If you find it difficult to find the foods in the diet plan, be creative and replace them with foods you already have. Be careful with the quantity and quality!
      Jenny

      Reply

    • Hi Miyaki, thanks for your comment!
      You should plan your meals around your schedule. It is individual for everyone. However, as a general rule you should eat within one hour to 1 1/2 hours after waking. Then you should eat every 2-3 hours. For example you might have breakfast at 7 am, snack at 10 am, lunch at 12-13.00, snack at 15.00-16.00, dinner at 19.00 and maybe a snack at 21.00. Dinner in general is best to be eaten 2-3 hours before going to bed!
      Jenny

      Reply

    • Hi Lucy! Thanks for your comment!
      You can print it or get it as pdf using the print icon at the top or the print option of the browser (the page is print friendly).
      Jenny

      Reply

  5. Hey can I ask if I can replace enerygy bar with something else? Aslo artichokes and peas?
    And when it comes to quantity when u day omelette or scrambled eggs how many eggs i can use?

    Reply

    • Hi Yasmine! Thanks for your comment!
      You can replace the energy bar with 2 tbsp wholegrain cereal, muesli, a handful of nuts and cranberries, or 30 g of dark chocolate. Instead of artichokes and peas you can eat grilled vegetables with olive oil, and a small piece of your favorite cheese with 1 slice wholegrain bread. You can also eat your favorite salad (no dressing, instead olive oil).
      Scrambled eggs or omelette you can eat 2-4 eggs.
      Jenny

      Reply

    • Hi David, thanks for your comment!
      No I don't know this diet program. I am a nutritionist and I write from my own personal experience and knowledge.
      Everything you find here is free.
      Jenny

      Reply

  8. Is this the same diet as the Chrissie Mitchell "Favorite Food Diet"? If you can you give another week of menus please?

    Reply

    • Hi Valerie! Thanks for your comment!
      No it is not the same diet. I am a dietitian and I write from my own experience and knowledge. I will add another week of menus, snacks and recipes!
      Enjoy!

      Reply

    • Hi Gilna!
      Yes, of course, you can have the lunch meal at dinner and dinner meal for lunch.
      Enjoy!

      Reply

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