The 5-day plan: change your diet without starving yourself

Take a close look at your eating style and stay slim and fit permanently. Less weight with more food: We have the tastiest recipes for you – try them out!

A critical look in the mirror reveals – a few pounds too much on the hips, stomach, legs and bottom. Are you one of those women who are dissatisfied with their figure ? Then you may have already tried some diets. Most of the time, the pounds tumbled, but as soon as you finished the diet, you gained weight again. Diet – the word comes from the Greek diatia and originally means “way of life”. And that is exactly what the change in diet is about , because then permanent weight loss is guaranteed. Simply delicious recipeswith a balanced amount of protein, fat and carbohydrates recommended by nutritionists every day. The dishes are put together with plenty of vitamin-rich vegetables and high-fiber side dishes in such a way that you always feel full with large portions and lose weight as if by the way. To get to know you, we have put together a five-day plan for two people below. You can enjoy breakfast, lunch and dinner. There are many snack ideas for when you get hungry between meals. Are you employed? No problem. One dish a day is great to take away. You can start our diet change at any time. Make sure you take the time to get started. Embark on a new diet and slowly but permanently achieve your new feel-good weight.

Diet change day 1

Start today with your new eating style. You can eat about 1500 calories per day. Approx. 350 calories for breakfast, 450 each for lunch and dinner and 1-2 snacks of 150-250 calories as a small meal in between .

Tips:

Take it easy.

The desire to lose weight usually comes in fits and starts. Nevertheless, take the time to start changing your diet. If possible, use up the food that was already in your fridge. Only then should you buy something new. Write down what you need and go to the supermarket more consciously. Don’t start in the middle of the busiest time or when there are a lot of family celebrations. Nothing is more exhausting than having to make unwanted exceptions right from the start. Find allies. Maybe there is a friend who wants to shed a few pounds at the same time.

A little exercise, please!

Exercise is just as important as a balanced, calorie-conscious diet. Walk as much as possible. Climb all the stairs you come across during the day. Try to find an exercise that you can do several times a week. You can walk or run anywhere. All you need is a pair of good athletic shoes. Maybe you also like dancing or you can swim once a week and then treat yourself to some rest in the sauna – a balanced mix of exercise and relaxation is the best way to help you lose weight. Try it!

A balanced breakfast provides the best start to the day

Do you love sweets in the morning? Then you are right here! A hearty introduction follows later.

Fitness quark with apple (for 2 people)

  • 100 g low-fat quark
  • 100 g firm natural yoghurt
  • 2 tsp linseed oil
  • 1 Take Vanilla powder
  • 2 tbsp hazelnut kernels
  • 100 g pithy oat flakes (e.g. from Kölln)
  • 1 tbsp ground flaxseed
  • 1 TL Chiasamen
  • 1 tbsp dried cranberries
  • 2 apples
  1. Mix the quark with the yogurt, 4 tablespoons of water, oil and vanilla until smooth. chop nuts Roast dry in a pan. Mix together the flakes, seeds, nuts and cranberries.
  2. Wash, quarter, core and dice the apples. arrange everything.

Per person: 360 kcal, fat: 13 g, preparation time: approx. 10 minutes

A hearty, warm lunch keeps us happy

Pumpkin curry with cauliflower couscous (for 2 people)

  • 50 g Pardina lentils, e.g. B. von Müller’s mill
  • 300 g Butternusskürbis
  • 1 carrot
  • 1 piece ginger (1cm)
  • 2 tbsp coconut oil
  • 1 TL vegane Currypaste
  • 200 ml vegetable broth
  • 200 ml coconut milk
  • 1 tbsp lime juice
  • sea-salt
  • pepper from the grinder
  • 1/2 cauliflower
  • 1/2 bunch coriander greens
  1. Cook lentils according to package directions. Peel the pumpkin and carrot, cut into small pieces. Peel and chop ginger.
  2. Heat 1 tbsp coconut oil, sauté ginger. Add the vegetables and curry paste, sauté briefly. Deglaze with broth and let simmer for 10 minutes. Add coconut milk and lentils. Season to taste with lime juice, salt and pepper.
  3. Wash cabbage, grate with a coarse grater. Rinse the cilantro, shake dry and pluck off the leaves. Heat the rest of the oil. Sauté the cabbage for about 5 minutes, season with salt and pepper and mix with the coriander. Serve curry with cabbage.

Per person: 480 kcal, fat: 31g, preparation time: approx. 30 minutes

Proteins for dinner

Vegetable scrambled eggs with wholemeal bread (for 2 people)

  • 4 Organic Eggs
  • 150 ml milk, 1.5% fat
  • 2 spring onions
  • 2 tomatoes
  • 1 small zucchini
  • 2 small carrots
  • 1 tbsp olive oil
  • 2 teaspoons fresh goat cheese
  • 1 handful of basil leaves
  • 2 slices of wholemeal bread
  • sea-salt
  • pepper from the grinder
  • paprika powder
  1. Whisk eggs with milk, season with salt, pepper and paprika. Clean, wash and chop vegetables.
  2. Heat the oil, fry the vegetables in it for about 5 minutes. Add egg-milk, let set. Rinse the basil and roughly chop. Spread bread with cream cheese. Sprinkle with basil.

Per person: 450 kcal, fat: 21 g, preparation time: approx. 15 minutes

Diet change day 2

You may have noticed from reading our recipes that vegetables play a leading role. Basically, if half the plate is filled with vegetables, you are on the safe side when it comes to losing weight

Tips:

Additional breakfast ideas

All five recipes are for two people each: Cheese Bagel: Spread 2 tablespoons of low-fat cream cheese on each of 2 wholemeal bagels. Top each with 1 slice of low-fat cheese (e.g. Bergader cheese from Bergader). Slice 1 fresh fig on each. Mustard-Egg Bread: Boil 2 eggs until soft, chop. Mix with 4 tbsp natural yoghurt, 2 tsp mustard and 4 tbsp chives. Spread on 2 large slices of whole wheat bread. 2 carrots in strips. Filler drink : Puree 2 ripe pears and mix with 120 g low-fat quark, 200 ml milk, 1/2 tsp cocoa powder, 1 tsp honey and 6 tbsp melted flakes. Oat porridge:Boil 8 tbsp oat flakes with 300 ml milk, 1 pinch of cinnamon powder, 2 tbsp chia seeds, leave to swell for 5 minutes. Serve with 4 chopped plums. Pancakes: Whisk 2 eggs, 120 g quark, 4 tbsp water, 1 tbsp concentrated apple juice, 4-5 tbsp wholemeal flour to form a viscous dough. Bake 6-8 small pancakes in 1 tbsp oil. 1 small sliced ​​banana.

Drink – but the right thing

The human body is 60 percent water, and every day we lose about 2.5 liters of that through sweating, breathing, etc. Try to drink a little more than the recommended 1.5 liters a day. The number one diet drink is water. Mixed with a slice of lime or 1 sprig of rosemary, it gets a refined taste. By the way: Low-fat, lactose-free milk (e.g. from MinusL) tastes sweeter than normal milk. Perfect for sweetening coffee.

A hearty breakfast spices up the morning

You are welcome to enjoy this variant every day.

Wholemeal roll with carrot cream cheese and salami (for 2 people)

  • 100 grams of carrots
  • 100 g cream cheese, 30% fat.
  • Salt, pepper from the mill
  • 2 whole wheat rolls
  • 8 thin slices of organic chicken salami (e.g. from Wiltmann)
  • 1 mini cucumber
  • 1 small yellow pepper
  1. Clean, wash and finely grate the carrots. Mix with cream cheese, season. Halve the bun. Spread spread over halves, top with salami. Clean, wash and cut vegetables into sticks. Serve with the bun.

Per person: 260 kcal, fat: 5 g, preparation time: approx. 10 minutes

A healthy lunch gives you strength for the rest of the day

Satisfaction bowl with quinoa & cashew sauce (for 2 people)

  • 50 g Cashewkerne
  • 100 g Quinoa
  • 100 g red cabbage
  • 50 g lamb’s lettuce
  • 1 tbsp lime juice
  • 1 handful of basil leaves
  • sea-salt
  • pepper from the grinder
  • 100 g chickpeas (drained from the jar)
  • 20 g dried
  • Cranberrys
  1. Soak cashew nuts in 100 ml water. Rinse quinoa with water and cook according to package directions.
  2. Wash red cabbage, cut into fine strips. Clean lamb’s lettuce, wash, shake dry.
  3. Puree the cashews with the soaking water, lime juice and basil, season. Mix together the quinoa, red cabbage, lettuce and chickpeas. Serve in two bowls with the cashew sauce. Sprinkle with cranberries.

Per person: 470 kcal, fat: 18 g, preparation time: approx. 30 minutes

… and again: Protein for dinner

Red chard with minute steak (for 2 people)

  • 300 greater Mangold
  • 1 piece of ginger, 1 cm
  • 3 tbsp olive oil
  • 2 tbsp sesame sea salt
  • pepper from the grinder
  • 70 g Couscous
  • 1/2 bunch flat leaf parsley
  • 2 organic beef minute steaks (150 g each)
  1. Clean, wash and cut the chard into pieces. Peel and chop ginger. Heat 1 tbsp oil, sauté ginger in it. Add chard and sesame. Sauté for about 10 minutes. Season with salt and pepper.
  2. Prepare couscous according to package directions. Rinse the parsley, shake dry and chop finely. Mix the parsley and couscous, season.
  3. Heat the rest of the oil, fry the steaks in it for 2 minutes on each side, season.

Per person: 450 kcal, fat: 22 g, preparation time: approx. 30 minutes

Diet change day 3

Do you already feel lighter? Even if the scales do not yet show any differences that can be measured in kilos, the feel-good factor with the calorie-reduced recipes is clearly noticeable. Use your energy for additional sport.

Tip:

Take along? No problem!

Nothing sucks more than a diet that requires you to stand by the stove for hours. Our recipes are designed so that you don’t have to spend more than 30 minutes in the kitchen. Dishes such as the savoy cabbage salad, the Sattmacherbowl, the wok noodles or the pumpkin curry are easy to take away for working people. Packed in a tightly sealable jar, in a high-quality plastic box or in a lunch box made of 100% stainless steel (e.g. from Eco Brotbox), they fit in any bag and are kind to the environment. To save time, you can, for example, double the pumpkin curry or the satiety bowl when cooking and keep it in the fridge for a few days. Also super delicious the day after next!

Salad for lunch

Savoy cabbage and lentil salad with sesame dressing (for 2 people)

  • 50 g Pardina-Linsen
  • 200 g tender savoy cabbage
  • 3 spring onions
  • 1 apple
  • 1 pinch dried thyme
  • 2 tbsp lemon juice
  • 1 TL Senf
  • 3 tbsp olive oil
  • 1 TL Apfeldicksaft
  • 1 tbsp sesame seeds, toasted
  • 1/2 TL Turmeric
  • sea-salt
  • pepper from the grinder
  1. Cook lentils according to package directions. Wash cabbage, cut into strips. Cut spring onions into rings.
  2. Wash, core and dice the apple. Heat 1 teaspoon of oil, fry the apple for approx. 5 minutes. Season with thyme.
  3. Mix the remaining oil, lemon juice, mustard, thick juice and sesame. Season to taste with turmeric, salt and pepper. Mix the salad ingredients with the sauce, serve with the apple.

Per person: 340 kcal, fat: 19 g, preparation time: approx. 30 minutes

Low carb dinner

Stuffed chicken fillet with oven-roasted vegetables (for 2 people)

  • 200 g Butternusskürbis
  • 1 bulb of beetroot
  • 1 Pastinake
  • 1 sprig of rosemary
  • 2 tbsp olive oil
  • sea-salt
  • pepper from the grinder
  • 1 handful of basil
  • 1/2 bunch of flat-leaf parsley
  • 80 g low-fat feta cheese
  • 1/4 tsp dried thyme
  • 2 chicken breast fillets (150 g)
  1. Preheat the oven to 200 degrees (180 degrees for a fan oven). Clean, wash and chop vegetables. Rinse and chop the rosemary. Put the vegetables in a casserole dish, add 1 tbsp oil, rosemary, salt and pepper. Bake for about 20 minutes.
  2. Rinse herbs, chop. Mash the feta cheese with a fork, stir in the herbs. Season with salt, pepper and thyme.
  3. Rinse the chicken breasts, pat dry and carve a deep pocket in the fillet. Place the filling in the opening and secure with a toothpick.
  4. Heat the remaining oil, fry the meat on all sides for approx. 7 minutes until golden brown. Finish cooking in the oven for another 10 minutes.

Per person: 460 kcal, fat: 24 g, preparation time: approx. 30 minutes

Diet change day 4

Protein, fat and carbohydrates – in our recipes you have everything on one plate. With the complex carbohydrates from legumes, pasta and whole grains, blood sugar remains constant. That keeps you full for a long time.

Tips:

A snack in between

The following snacks (1 serving each) have between 150 and 250 calories. Choose 1-2 a day!
• 50 g cottage cheese with 1 diced apple, 1 tsp honey and 1 pinch of cinnamon

• 1 pear or 1 banana pureed with 150 ml almond drink or apple juice

• 30 g mozzarella with 2 sliced ​​tomatoes and basil leaves

• 1 rice pudding, plain with 1 tbsp strawberry jam

• 30 g nuts, e.g. B. hazel or walnuts

• 1 plain yoghurt with 1 tbsp chopped nuts, 1 tsp honey and 1 pear

• 1/4 avocado mashed into 1 carrot in strips

• 2 slices of crispbread topped with 100 g avocado slices and lots of cress

Fat doesn’t make us fat!

Fat has long ceased to be the ultimate fattening food. Of course, fat provides more calories than protein and carbohydrates: 1 g fat has 9 kcal, while protein and carbohydrates only contain 4 kcal each. At the same time, fat is essential for absorbing the fat-soluble vitamins A, D, E and K. We differentiate between “good” and “bad” fats. The “bad” include saturated, mostly animal fats. They are similar to the body’s own fat deposits and like to join them directly. “Good” fats are found in all cold-pressed vegetable oils, such as B. rapeseed, olives or linseed oil. But also in nuts and seeds and the oils pressed from them. You should not exceed 60 to 80 g of fat (visible and hidden in products) per day.

A snack satisfies the little hunger in between

Sweet potato slices with herb cream (for 2 people)

  • 1 sweet potato
  • 150 grams of cottage cheese
  • 1/4 bunch of chives
  • 1 sprig of parsley
  • 1 Paprika powder
  • salt
  • pepper from the grinder
  1. Preheat the oven to 180 degrees (160 degrees for a fan oven). Peel the sweet potato and cut into 6 to 8 thin slices. Bake on a wire rack for about 10 minutes.
  2. Rinse herbs, shake dry, chop. Mix with cottage cheese, season. Spread the slices with herb cream.

Per person: 210 kcal, fat: 3 g, preparation time: approx. 15 minutes

Asian taste experience for lunch

Wok Noodles with Red Cabbage and Edamame (For 2 people)

  • 150 g soba noodles (Asian store)
  • 1 piece of ginger, 1 cm
  • 100 g red cabbage
  • 150 g snow peas
  • 2 carrots
  • 100 g edamame or peas (frozen)
  • 2 tbsp sesame oil
  • 2 tablespoons soy sauce
  • 1 tbsp lime juice
  • 1 Msp. Sambal oelek
  • sea-salt
  • pepper from the grinder
  • 30 grams of peanuts
  • 1 bunch coriander greens
  1. Cook noodles according to package directions. Thaw edamame. Ginger peel and finely chop. Clean, wash and cut the vegetables into strips. Press edamame out of the pods.
  2. Heat the oil in a wok or a large pan, sauté the ginger, add the vegetables. Steam for about 7 minutes. Add edamame and noodles, sauté briefly. Deglaze with soy sauce and lime juice, season with sambal oelek, salt and pepper.
  3. Roast the nuts in a pan. Rinse the coriander, shake dry, pluck off the leaves. Sprinkle wok noodles with peanuts and coriander.

Per person: 450 kcal, fat: 20 g, preparation time: approx. 25 minutes

Fresh kick for dinner

Ricotta Chickpea Patties with Avocado Dip (Serves 2)

  • 1/2 bunch of chives
  • 100 g chickpeas (drained from the jar)
  • 100 g Ricotta
  • 1 Bio-Ei
  • 1 tsp ground flaxseed
  • 3 tbsp chickpea flour
  • sea-salt
  • pepper from the grinder
  • some paprika powder
  • 2 tbsp canola oil
  • 1/2 red onion
  • 200 g Butternusskürbis
  • 1 red pepper
  • 1 spring onion
  • 1/4 tsp dried thyme
  • 100 g Avocadofruchtfleisch
  • 100 g natural yoghurt
  1. Finely puree the chickpeas. Rinse the chives, shake dry, chop. Mix the ricotta with the chickpeas, egg, linseed, chickpea flour and chives, season. heat oil. Fry 6 biscuits one after the other from 1 tablespoon of batter until golden brown. Drain on kitchen paper.
  2. peel onion. Clean and wash the pumpkin, peppers and spring onions. Cut vegetables into strips. Steam the vegetables in the patty pan for about 5 minutes and season with thyme, salt and pepper. Puree the avocado with the yoghurt and lemon juice, season. Serve the dip with cookies and vegetables.

Per person: 420 kcal, fat: 23 g, preparation time: approx. 30 minutes

Diet change day 5

The fifth day of theTolfioow diet, your change in diet, has arrived. Have you already gained a new awareness of eating and handling food? If you want to continue, start with the recipes from day 1. Create new recipes yourself by preparing other types of vegetables and side dishes.

Tips:

Goodbye cravings: help with acupressure

Even if a balanced diet with filling fiber, lots of vegetables and protein prevents cravings, you may suddenly have cravings for chips and chocolates. Sit relaxed. Press your index finger a few times for about 20 seconds on the point between your nose and upper lip. The pressure is passed directly to the appetite center in the brain and acts like a brake.

Keep staying on the ball

You will always have days when you want to fall back into old eating habits. Sit in a quiet place. Dream of how radiant and fit the new eating style will make you. Buy yourself a nice notebook and write your own personal food diary every day. If you write down everything you have eaten, when and where, that alone will make the first few pounds disappear. Captured in black and white, you think carefully about every sweet treat. Create a calorie table (e.g. “The large GU nutritional calorie table 2016/17”). Get to know the calories and nutrient content of your favorite foods. Start boldly swapping out similar products.

Better active than passive in everyday life

Of course, those who do sports burn the most calories. But even everyday work can melt the gold in your hips. Here’s what calorie burn looks like for different activities:

45 minutes of slow walking: approx. 450 kcal

45 minutes swimming: approx. 310 kcal

45 minutes of relaxed cycling: approx. 180 calories

45 minutes of walking: approx. 145 kcal

45 minutes of yoga: approx. 160 kcal

5 minutes of climbing stairs: approx. 50 kcal

15 minutes of vacuuming: approx. 50 kcal

30 minutes of ironing: approx. 70 kcal

30 minutes of dancing: approx. 140 kcal

30 minutes of gardening: approx. 180 kcal

15 minutes of active sex: about 90 kcal

Trink-Snack als Powershot

Is ready in a flash and ideal before or after sport. It is best to always enjoy it fresh and chilled immediately!

Kefir drink with oat flakes (for 2 people)

  • 300 ml Kefir
  • 100 ml plum juice (e.g. from Sunsweet)
  • Add 2 tablespoons of oatmeal juice and flakes to the kefir and serve.
  1. Add the juice and flakes to the kefir and serve

Per person: 170 kcal, fat: 6 g, preparation time: approx. 5 minutes

Fresh fish for lunch!

Vegetable noodles with salmon (for 2 people)

  • 1 clove of garlic
  • 1/2 red onion
  • 1 sprig of rosemary
  • 250 g Lachsfilet
  • 1 Zucchini
  • 1 large parsnip
  • 1 large carrot
  • 3 tbsp olive oil
  • sea-salt
  • pepper from the grinder
  • 100 ml vegetable broth
  • 100 g fresh goat cheese
  • 1 tsp lemon juice
  1. Peel and chop onion and garlic. Chop rosemary. Rinse the salmon, pat dry and cut into strips.
  2. Clean and wash the courgettes, parsnips and carrots and cut long noodles with a spiral cutter. Heat 2 tbsp oil, sauté the vegetable noodles for about 5 minutes. Spice up.
  3. Heat the rest of the oil in a second pan. Fry the salmon for approx. 5 minutes, remove. Fry onions and garlic. Add the broth, goat cheese and rosemary, heat up, season with pepper, salt and lemon juice. Arrange the vegetable noodles, salmon and sauce.

Per person: 450 kcal, fat: 25 g, preparation time: approx. 25 minutes

Light dinner

Stuffed baked potatoes (for 2 people)

  • 6 small to medium-sized potatoes
  • 3 tbsp olive oil
  • 1 carrot
  • 2 spring onions
  • 1 small bulb of beetroot
  • 100 g Avocadofruchtfleisch
  • 1/4 bunch of flat-leaf parsley
  • 1/2 Bio-Citron
  • sea-salt
  • pepper from the grinder
  • 150 grams of cottage cheese
  1. Preheat the oven to 200 degrees (180 degrees for a fan oven). Wash potatoes, place in a casserole dish, drizzle with 1 tbsp oil. Bake for about 20-25 minutes.
  2. Clean, wash and cut the vegetables into fine strips. Slice the avocado flesh. Rinse parsley, shake dry, chop. Wash the lemon in hot water, grate the zest. Mix the parsley with the remaining oil and lemon zest, season.
  3. Cut the potatoes lengthways. Fill with cottage cheese, vegetable strips and parsley gremolata.

Per person: 460 kcal, fat: 24 g, preparation time: approx. 30 minutes

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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