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Nutrition » Diets » The Brazilian diet meal plan can help you lose up to 9 pounds in 3 weeks

The Brazilian diet meal plan can help you lose up to 9 pounds in 3 weeks

Japanese tofu salad

Brazilian women are some of the most beautiful women in the world. Their toned body shapes are most sexually attractive. Do you want to know the secret of their amazing body shape? That’s easy, most of them follow The Brazilian Diet.

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This diet consists of healthy veggies and fruits, promoting slimming down and health improvement. There are two options of this diet – one is a one-week Brazilian diet and other is a three-week Brazilian diet. In this article, we will tell you about long-term diet that can help you lose up to nine pounds in three weeks.

If you think this diet fits you, scroll down to see the three week meal plan. By following this meal plan, you will see noticeable results in three weeks!

Credit: Freepik

Day 1

  • Breakfast: fruit salad with oranges, apples and kiwis.
  • Snack: a grapefruit.
  • Lunch: tuna salad with olives and kale.
  • Dinner: steamed asparagus and natural yogurt.

Day 2

  • Breakfast: pineapple banana smoothie.
  • Snack: two tangerines.
  • Lunch: baked chicken with tomatoes and arugula.
  • Dinner: one slice of wheat toast with cream-cheese.

Day 3

  • Breakfast: a bowl of blueberries and skim milk.
  • Snack: one big pear.
  • Lunch:bean salad with greens, broccoli and sweet potatoes.
  • Dinner: brown rice with salmon.
Credit: Freepik

Day 4

  • Breakfast: ripe mango with soy yogurt.
  • Snack: ten almonds.
  • Lunch: tomato soup.
  • Dinner: quinoa with mushrooms.

Day 5

  • Breakfast: sliced melon and a protein bar.
  • Snack: one banana.
  • Lunch: green salad with feta cheese and olive oil.
  • Dinner: steamed asparagus, carrots and Brussels sprouts.

Day 6

  • Breakfast: freshly squeezed papaya juice and walnuts.
  • Snack: an apple.
  • Lunch: egg noodles and greens.
  • Dinner: sweet potatoes and broccoli.

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Credit: Freepik

Day 7

You are allowed to eat any amount of fruit throughout the whole day.

Day 8

  • Breakfast: oats with kiwis, strawberries and skim milk.
  • Snack: one pear.
  • Lunch: grilled salmon with Brussels sprouts.
  • Dinner: veggie salad.

Day 9

  • Breakfast: fruit salad.
  • Snack: an orange.
  • Lunch:scrambled eggs with mushrooms.
  • Dinner: tuna salad with tomatoes and greens.

Day 10

  • Breakfast: strawberry smoothie.
  • Snack: one banana.
  • Lunch: veggie stir-fry with olives and pumpkin.
  • Dinner: grilled shrimp with zucchini.

Day 11

  • Breakfast: oatmeal with bananas and honey.
  • Snack: a grapefruit.
  • Lunch: mushroom soup.
  • Dinner: a slice of wheat toast with hard-boiled egg and cucumber.

Day 12

  • Breakfast: sliced bananas and pineapple.
  • Snack: strawberries.
  • Lunch: baked chicken with asparagus.
  • Dinner: natural yogurt.
Credit: Freepik

Day 13

  • Breakfast: fruit salad with mango and tangerines.
  • Snack: an apple.
  • Lunch: turkey steak with cauliflower.
  • Dinner: cottage cheese with sliced kiwis.

Day 14

You are allowed to eat any amount of fruit throughout the whole day.

Day 15

  • Breakfast: freshly squeezed papaya juice and walnuts.
  • Snack: an apple.
  • Lunch: egg noodles and greens.
  • Dinner: sweet potatoes and broccoli.

Day 16

  • Breakfast: greek yogurt with sliced peach.
  • Snack: a handful of hazelnuts.
  • Lunch: corn salad with fresh tomatoes.
  • Dinner: brown rice with tuna.

Day 17

  • Breakfast: fruit salad with oranges, apples and kiwis.
  • Snack: a grapefruit.
  • Lunch: tuna salad with olives and kale.
  • Dinner: steamed asparagus and natural yogurt.

Day 18

  • Breakfast: half an avocado and one boiled egg.
  • Snack: an apple.
  • Lunch: chicken salad with greens and cucumbers.
  • Dinner: two slices of cheese and a banana.
Credit: Freepik

Day 19

  • Breakfast: green pineapple spinach smoothie.
  • Snack: two tangerines.
  • Lunch: Asian cobb salad.
  • Dinner: greek salad.

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Day 20

  • Breakfast: oats with kiwis, strawberries and skim milk.
  • Snack: one pear.
  • Lunch: grilled salmon with brussel sprouts.
  • Dinner: veggie salad.

Day 21

You are allowed to eat any amount of fruit throughout the whole day.

Supplement your diet with some exercise to double your results. Check out this 20-min Full Body Workout at Home.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. The Brazilian Guide to Weight Loss (2016, theatlantic.com)
  2. Brazil has the best nutritional guidelines in the world (2015, vox.com)
  3. Brazil’s revolutionary new food guide focuses on how food is made (2019, cbc.ca)

 

Kristen Fleming

Kristen Fleming

I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work.

Kristen Fleming, MS, RD, CNSC

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