Brazilian Diet Plan | Authentic 7 Day Brazilian Meal Plan

Brazilian Diet Plan

The Brazilian diet plan is as old as Brazil. It recently came into public light for its potency in weight loss.

Although it doesn’t originate from any scientific study, many who followed the ethics of this diet plan have testified of tremendous weight loss.

The fact that it doesn’t originate from scientific analysis and data makes it easier to relate and follow it through.

What is the Brazilian Diet Plan?

The Brazilian diet plan is unique to the people of Brazil, it is considered a way of life for them.

Brazilians’ cultural approach to food (daily meal arrangement principle), left the shores of Brazil and became a potent weight loss mechanism.

Interesting enough Brazilian meal plan was not originated to address weight loss-related issues but most health practitioners believe that the Brazilian diet plan can help lose as much as 12 kg (26.5lbs) of fat if followed consistently for a month.

How Brazilian diet works?

The Brazilian diet works by intentionally fixing your meal with rich proteins. These proteins form the higher bulk of your meal while others are additions.

As earlier stated, it is not a theory and so it doesn’t run in phases or stages, it is more of the way of life of a group of people. To follow this diet there are a few things to note regarding your meal;

  • This diet requires you to eat in measured portions, of course, you are dieting, and you know the expectations of what a measured portion should look like. Aside from sticking to your portions, you are required to eat at regular intervals of breakfast, lunch, and dinner.
  • If you are going to follow this diet plan well, you must say goodbye to alcohol. The reason for excluding alcohol is that it can disturb the quick weight loss diet progress.
  • The Brazilian diet has a common cliché for its followers which goes thus “eat to survive and not survive to eat.” This cliché constantly keeps your appetite in check, so if you have an appetite for any meal, you get to judge if it is important or not and how good it is for your body.
  • The Brazilian diet proposes an eight hours interval between successive meals. This is to ensure that the previous meal has been digested appropriately. The interval system is also geared to stabilize your appetite by discipline, there are several apps you can look out for on google to keep track of your mealtime interval.
  • The Brazilian diet supports rich protein intake, and as such negates high carbohydrate and fat intake.
  • If you like a lot of processed food, this diet negates your appetite for processed foods because of their hidden fats and sugars.
  • Followers of this diet plan are advised to eat healthy foods, ranging from vegetables, fish, meat, fruits, and more. It is important to note that this diet plan supports a high intake of water to counterbalance high protein intake. Although recent scientific studies negate the fact that high protein intake can cause any disease.

A Typical Brazilian Diet Meal Sample

Below is a typical meal sample to follow for the week while following this diet plan.  

Monday

brazilian diet plan

Brazilian diet plan – Brazilian diet orange juice and toast

Breakfast: A glass of orange juice, one orange and one banana

Lunch: Two slices of toast and 2 glasses of orange juice

Dinner: 2 slices of toast, 1 glass of orange juice

Tuesday

Brazilian diet plan

Brazilian diet plan – Brazilian diet non-fatty milk

Breakfast: A slice of toast and 2 glasses of non-fatty milk

Lunch: 100g cook rice, 140g salad, a glass of orange juice, a tablespoon of lemon

Dinner: 200g of cooked meat (non-fatty), 2 apples, and 6 lettuce leaves

Wednesday

Brazilian diet plan

Brazilian diet plan – Apple juice

Breakfast: Freshly Prepared a cup of apple juice and a small toast

Lunch: 2 boiled potatoes, 4 carrots, 100g of nonfatty meat

Dinner: 2 boiled eggs, 200g of fish

Thursday

Breakfast: 2 apples and a glass of freshly made apple juice

Lunch: 100g of non-fatty meat, 150g of fish, and 2 carrots

Dinner: A bowl of vegetable soup, 2 bowls of fish soup, and 2 slices of bread

Friday

Breakfast: 100g of pineapple with 2 cups of freshly prepared pineapple juice

Lunch: 2 oranges, a little toast and 2 pieces of cheese

Dinner: 3 boiled potatoes, 150g salad comprising lettuce and carrots, and a glass of juice  

Saturday

Brazilian diet plan

Brazilian diet plan – Meat

Breakfast: 2 glasses of apple juice and 2 toast

Lunch: A loaf of bread, a bowl of vegetable soup, a bowl of mushroom and fish soup

Dinner: 100g of meat, and 100g of salad vegetable

Sunday

This is considered a more flexible meal day. Despite your flexibility, you must not break the requirements of your diet.

Pros and Cons of the Brazilian Diet Plan

The benefits of this diet are

  • It excludes processed food
  • It doesn’t involve frying and oil usage in its diet
  • It is effective for weight loss

The cons of this diet

  • It doesn’t provide a diet for weight maintenance
  • Total exclusion of oil is not good for the body. This plan is missing for a little proportion of monounsaturated oils.

Conclusion

The Brazilian diet plan is no doubt functional for weight loss, it is a more natural diet plan and less bureaucratic and easy to follow over a long time.

Since the diet plan didn’t originate for weight loss, following the diet plan while increasing slightly your portion would help in weight maintenance.

Printable (PDF) Brazilian Diet Plan Table

MealsMondayTuesdayWednesdayThursdayFridaySaturday
BreakfastA glass of orange juice, one orange and one bananaA slice of toast and 2 glass of non-fatty milkFreshly Prepared glass of apple juice and a small toast2 apples and a glass of freshly made apple juice100g of pineapple with 2 glass of freshly prepared pineapple juice2 glass of apple juice and 2 toast
LunchTwo slices of toast and 2 glass of orange juice100g cook rice, 140g salad, a glass of orange juice, a tablespoon of lemon2 boiled potatoes, 4 carrots, 100g of non fatty meat100g of non fatty meat, 150g of fish, and 2 carrots2 oranges, a little toast and 2 pieces of cheeseA loaf of bread, a bowl of vegetable soup, a bowl of mushroom and fish soup
Dinner2 slices of toast, 1 glass of orange juice200g of cooked meat (non fatty), 2 apples, and 6 lettuce leaves2 boiled eggs, 200g of fishA bowl of vegetable soup, 2 bowls of fish soup, and 2 slices of bread3 boiled potatoes, 150g salad comprising lettuce and carrots, and a glass of juice100g of meat, and 100g of salad vegetable

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