2 boiled eggs, 8 dried apricots, one piece of fresh fruit, 250 ml of low-fat milk, 1 small can of tuna, and a slice of wholemeal bread for weight loss.

Lunch or dinner

Mozzarella salad

Mozzarella is high in protein, calcium, and vitamin B12. Helps raise “good” cholesterol in the blood. If you add tomatoes to it, you will enrich your food with vitamin C, potassium, and lycopene – an antioxidant that helps reduce the risk of cancer and heart disease. Basil can add not only color to this combination but also great taste and aroma. Sprinkle with a few sunflower seeds. 

The fish

They are among the healthiest foods on the planet. They are rich in omega-3 fatty acids, which support heart and brain health, and are also important for mental health. In addition, fish is a natural source of high-quality protein, iodine, various vitamins (especially D), and minerals. Popular choices are salmon, tuna, cod, or trout. Eating at least one dose of fish a week has been associated with a reduced risk of heart attack and stroke.  


Poultry is an integral part of a healthy diet. Chicken breast is one of the most popular foods rich in protein. However, do not forget to remove the skin before preparation. You can cook, bake, and grill. A portion of roasted chicken breast has approx. 285 calories. Turkey breasts are high in protein and very low in fat and calories, so they are a popular choice for athletes. 


Lean beef can help people lose weight and also maintain muscles and a healthy heart. This is also confirmed by research from the University of Colorado. Study the role of beef in improving weight, satisfaction, and energy. The results provided a wealth of evidence to suggest that lean beef can contribute to a healthy diet and weight loss.

How about an attachment?

Instead of potatoes, rice, pastries, or pasta, add a portion of vegetables to meals, breakfast, or a tenth fruit. You will get a healthy alternative, and at the same time, you will significantly affect your carbohydrate intake.

Watch out for this

Have you ever noticed that even if you eat healthily, it has no effect on your health or your clothes’ size? Many foods with the adjective “healthy” may not fight for you but against you. Which are they? 

Vegetable seasonings

The vegetables are healthy, and we recommend that you consume them with every meal during the day. But be careful about how you consume it. People often add a few “delicious ingredients” to the slight taste of vegetables, which may not be beneficial at all. This includes unhealthy fats, the sugar contained in spice mixes, or ready-made dressings full of fats. 

Breakfast cereals

Although “whole grain” or “fat-free” may look plausible, look twice. Many breakfast cereals, even those with health claims, can be high in sugar, dyes, and flavorings. So they can do the exact opposite of what you are trying to lose weight. Don’t neglect reading the content of what you buy and consume. 

Dried Fruit

If you produce dried fruit yourself or know how to process it, you will definitely appreciate its addition, e.g., to breakfast oatmeal. But which fruit can do you more harm than good? You can find it on the market, e.g., in the candied form (coated with sugar or syrup). To avoid sweetened dried fruit, read the nutrition and ingredient information on the package. Some producers also add preservatives called sulphites to dried fruit. This is because the fruit has a nicer color and can be preserved for longer. Some people may be sensitive to sulphites, with studies speaking mainly of patients suffering from asthma. 

They are not nuts like nuts.

Do not put natural nuts and their roasted salted variants on the same level. Thanks to the latter, you also receive a dose of sodium in your daily intake, which can adversely affect your blood pressure. The fats on which the nuts have been roasted no longer have anything to do with the healthy fats found in the nuts or use Vigora 100.  

Flavored mineral waters

Do you want to maintain a healthy lifestyle and lose extra pounds? Read the information on the bottle label very carefully. Many so-called “Flavored mineral water” contains as much sugar as sweetened carbonated drinks. Water supports metabolism, but sweetened water will take you back to where you started (at best).

Greek yogurt

It is a large source of calcium, potassium and is high in protein. When you supplement it with small fruits, such as blueberries, you also supplement it with antioxidants. Thick yogurt will satiate you, and even after adding fruit, you can get an intake below 200 calories this also helpful for best love life or you can try Fildena 100 or Fildena 150. 

Cottage cheese

Cottage cheese is a high-protein food that satisfies and, in addition, tastes excellent. The 150g package contains up to about 18g of protein. You can add flax, sesame, or sunflower seeds, for example. 

Couple happy at the end

  • Don’t try to lose weight fast at all costs. The return of your kilograms would probably not please you. You move on slowly.
  • If you want to maintain your weight for a long time, do not diet. Eat healthy so that you do not have to face any rapid change later.
  • Motivate with people who have already made a significant change. Their thoughts can help you set up your mind. After all, weight loss begins in the head, then continues on a plate and on sports grounds.

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