{"id":2229,"date":"2023-04-30T06:00:11","date_gmt":"2023-04-30T04:00:11","guid":{"rendered":"https:\/\/madebymary.se\/?p=2229"},"modified":"2024-08-25T17:27:19","modified_gmt":"2024-08-25T15:27:19","slug":"veckomatsedel-for-en-halsosam-viktminskning","status":"publish","type":"post","link":"https:\/\/madebymary.se\/en\/veckomatsedel-for-en-halsosam-viktminskning\/","title":{"rendered":"Veckomatsedel f\u00f6r en h\u00e4lsosam viktminskning"},"content":{"rendered":"<p>Att planera m\u00e5ltider \u00e4r ett effektivt s\u00e4tt att h\u00e5lla sig p\u00e5 r\u00e4tt sp\u00e5r med sina h\u00e4lsom\u00e5l, s\u00e4rskilt n\u00e4r det g\u00e4ller viktminskning. En v\u00e4lbalanserad veckomatsedel kan hj\u00e4lpa till att s\u00e4kerst\u00e4lla att du f\u00e5r i dig alla n\u00e4rings\u00e4mnen du beh\u00f6ver samtidigt som du kontrollerar kaloriintaget. H\u00e4r \u00e4r en detaljerad veckomatsedel som jag har anv\u00e4nt f\u00f6r att fr\u00e4mja en h\u00e4lsosam viktminskning.<\/p>\n<h2>M\u00e5ndag<\/h2>\n<h3>Frukost: Havregrynsgr\u00f6t med b\u00e4r och n\u00f6tter<\/h3>\n<ul>\n<li>1 dl havregryn<\/li>\n<li>2 dl mandelmj\u00f6lk<\/li>\n<li>1\/2 dl bl\u00e5b\u00e4r<\/li>\n<li>1 msk hackade mandlar<\/li>\n<li>En nypa kanel<\/li>\n<\/ul>\n<h3>Lunch: Kycklingsallad med avokado och quinoa<\/h3>\n<ul>\n<li>Grillad kycklingbr\u00f6st<\/li>\n<li>1\/2 avokado<\/li>\n<li>1 dl kokt quinoa<\/li>\n<li>Blandad sallad (spenat, ruccola, tomat, gurka)<\/li>\n<li>En skv\u00e4tt <a href=\"https:\/\/madebymary.se\/en\/olivolja-det-flytande-guldet-fran-medelhavet\/\">olivolja<\/a> och citronsaft<\/li>\n<\/ul>\n<h3>Middag: Ugnsbakad lax med sparris och s\u00f6tpotatis<\/h3>\n<ul>\n<li>150 g laxfil\u00e9<\/li>\n<li>10 sparrisstj\u00e4lkar<\/li>\n<li>1 liten s\u00f6tpotatis<\/li>\n<li>Kryddor: <a href=\"https:\/\/madebymary.se\/en\/salt-ar-livsviktigt-for-kroppen\/\">salt<\/a>, peppar, dill<\/li>\n<\/ul>\n<h2>Tisdag<\/h2>\n<h3>Frukost: Smoothiebowl med spenat och banan<\/h3>\n<ul>\n<li>1 banan<\/li>\n<li>1 dl frysta b\u00e4r<\/li>\n<li>1 dl f\u00e4rsk spenat<\/li>\n<li>1 dl grekisk yoghurt<\/li>\n<li>1 dl mandelmj\u00f6lk<\/li>\n<li>Toppings: granola, chiafr\u00f6n, kokosflingor<\/li>\n<\/ul>\n<h3>Lunch: Vegetarisk wrap med hummus och gr\u00f6nsaker<\/h3>\n<ul>\n<li>Fullkornstortilla<\/li>\n<li>2 msk hummus<\/li>\n<li>Strimlad morot, r\u00f6dk\u00e5l, paprika och spenat<\/li>\n<li>En nypa salt och peppar<\/li>\n<\/ul>\n<h3>Middag: Tofu stir-fry med broccoli och brunt ris<\/h3>\n<ul>\n<li>150 g fast tofu, t\u00e4rnad<\/li>\n<li>1 dl broccoli<\/li>\n<li>1\/2 paprika, strimlad<\/li>\n<li>1 morot, skivad<\/li>\n<li>1 dl kokt brunt ris<\/li>\n<li>Sojas\u00e5s, ingef\u00e4ra och vitl\u00f6k f\u00f6r smaks\u00e4ttning<\/li>\n<\/ul>\n<h2>Onsdag<\/h2>\n<h3>Frukost: Chiapudding med kokos och mango<\/h3>\n<ul>\n<li>3 msk chiafr\u00f6n<\/li>\n<li>2 dl kokosmj\u00f6lk<\/li>\n<li>1 tsk vaniljextrakt<\/li>\n<li>1 dl t\u00e4rnad mango<\/li>\n<li>En skv\u00e4tt honung<\/li>\n<\/ul>\n<h3>Lunch: Tomat- och basilikasoppa med fullkornsbr\u00f6d<\/h3>\n<ul>\n<li>2 stora tomater<\/li>\n<li>1 dl gr\u00f6nsaksbuljong<\/li>\n<li>1\/2 l\u00f6k<\/li>\n<li>1 vitl\u00f6ksklyfta<\/li>\n<li>F\u00e4rsk basilika<\/li>\n<li>1 skiva fullkornsbr\u00f6d<\/li>\n<\/ul>\n<h3>Middag: Kalkonf\u00e4rsbiffar med blomk\u00e5lsmos<\/h3>\n<ul>\n<li>150 g kalkonf\u00e4rs<\/li>\n<li>1 <a href=\"https:\/\/madebymary.se\/en\/hur-manga-kalorier-i-ett-agg\/\">\u00e4gg<\/a><\/li>\n<li>Kryddor: salt, peppar, \u00f6rter<\/li>\n<li>1\/2 blomk\u00e5lshuvud<\/li>\n<li>1 msk grekisk yoghurt<\/li>\n<li>En skv\u00e4tt olivolja<\/li>\n<\/ul>\n<h2>Torsdag<\/h2>\n<h3>Frukost: \u00c4gg och avokadotoast<\/h3>\n<ul>\n<li>1 skiva fullkornsbr\u00f6d<\/li>\n<li>1\/2 avokado, mosad<\/li>\n<li>1 kokt \u00e4gg<\/li>\n<li>Salt, peppar och chiliflakes<\/li>\n<\/ul>\n<h3>Lunch: Tonfisksallad med kik\u00e4rtor och gr\u00f6nsaker<\/h3>\n<ul>\n<li>1 burk tonfisk i vatten<\/li>\n<li>1 dl kokta kik\u00e4rtor<\/li>\n<li>Blandad sallad (spenat, ruccola, tomat, gurka)<\/li>\n<li>En skv\u00e4tt olivolja och balsamvin\u00e4ger<\/li>\n<\/ul>\n<h3>Middag: Gr\u00f6nsakscurry med kik\u00e4rtor och quinoa<\/h3>\n<ul>\n<li>1 dl kokta kik\u00e4rtor<\/li>\n<li>1 dl kokosmj\u00f6lk<\/li>\n<li>1 morot, skivad<\/li>\n<li>1\/2 zucchini, skivad<\/li>\n<li>1 dl kokt quinoa<\/li>\n<li>Currypulver, vitl\u00f6k och ingef\u00e4ra<\/li>\n<\/ul>\n<h2>Fredag<\/h2>\n<h3>Frukost: Grekisk yoghurt med n\u00f6tter och honung<\/h3>\n<ul>\n<li>1 dl grekisk yoghurt<\/li>\n<li>1 msk valn\u00f6tter<\/li>\n<li>1 msk mandlar<\/li>\n<li>1 tsk honung<\/li>\n<\/ul>\n<h3>Lunch: Gr\u00f6nsaks- och b\u00f6nsallad med tahinidressing<\/h3>\n<ul>\n<li>1 dl blandade b\u00f6nor (svarta b\u00f6nor, kidneyb\u00f6nor)<\/li>\n<li>Blandad sallad (spenat, ruccola, tomat, gurka)<\/li>\n<li>1 msk tahini<\/li>\n<li>En skv\u00e4tt citronsaft och vatten f\u00f6r <a href=\"https:\/\/madebymary.se\/en\/godaste-dressingen-till-sallad\/\">dressing<\/a><\/li>\n<\/ul>\n<h3>Middag: Ugnsbakad kyckling med gr\u00f6nsaker och s\u00f6tpotatis<\/h3>\n<ul>\n<li>150 g kycklingbr\u00f6st<\/li>\n<li>1 morot, skivad<\/li>\n<li>1 paprika, skivad<\/li>\n<li>1 liten s\u00f6tpotatis<\/li>\n<li>Kryddor: rosmarin, timjan, olivolja<\/li>\n<\/ul>\n<h2>L\u00f6rdag<\/h2>\n<h3>Frukost: Proteinpannkakor med b\u00e4r och yoghurt<\/h3>\n<ul>\n<li>1 banan<\/li>\n<li>2 \u00e4gg<\/li>\n<li>1 skopa <a href=\"https:\/\/madebymary.se\/en\/vassle-eller-kasein-vilket-proteinpulver-passar-bast\/\">proteinpulver<\/a> (valfritt)<\/li>\n<li>1 dl f\u00e4rska eller frysta b\u00e4r<\/li>\n<li>1 dl grekisk yoghurt<\/li>\n<\/ul>\n<h3>Lunch: Quinoasallad med fetaost och gr\u00f6nsaker<\/h3>\n<ul>\n<li>1 dl kokt quinoa<\/li>\n<li>1\/2 dl t\u00e4rnad fetaost<\/li>\n<li>Blandad sallad (spenat, ruccola, tomat, gurka)<\/li>\n<li>En skv\u00e4tt olivolja och balsamvin\u00e4ger<\/li>\n<\/ul>\n<h3>Middag: Laxfil\u00e9 med spenat och blomk\u00e5lsris<\/h3>\n<ul>\n<li>150 g laxfil\u00e9<\/li>\n<li>1 dl f\u00e4rsk spenat<\/li>\n<li>1\/2 blomk\u00e5lshuvud, riven till ris<\/li>\n<li>Kryddor: dill, citronsaft, salt och peppar<\/li>\n<\/ul>\n<h2>S\u00f6ndag<\/h2>\n<h3>Frukost: Gr\u00f6t med \u00e4pple och kanel<\/h3>\n<ul>\n<li>1 dl havregryn<\/li>\n<li>2 dl mandelmj\u00f6lk<\/li>\n<li>1 \u00e4pple, t\u00e4rnat<\/li>\n<li>1 tsk kanel<\/li>\n<li>1 msk russin<\/li>\n<\/ul>\n<h3>Lunch: Kycklingwrap med hummus och gr\u00f6nsaker<\/h3>\n<ul>\n<li>Fullkornstortilla<\/li>\n<li>1 grillad kycklingbr\u00f6st<\/li>\n<li>2 msk hummus<\/li>\n<li>Strimlad morot, paprika, spenat<\/li>\n<li>En nypa salt och peppar<\/li>\n<\/ul>\n<h3>Middag: Vegetarisk lasagne med zucchini och aubergine<\/h3>\n<ul>\n<li>1 zucchini, skivad<\/li>\n<li>1 aubergine, skivad<\/li>\n<li>1 burk krossade tomater<\/li>\n<li>1 dl ricottaost<\/li>\n<li>1 dl riven ost<\/li>\n<li>Kryddor: basilika, oregano, vitl\u00f6k<\/li>\n<\/ul>\n<h2>Avslutande tankar<\/h2>\n<p>En veckomatsedel f\u00f6r h\u00e4lsosam viktminskning beh\u00f6ver inte vara tr\u00e5kig eller restriktiv. Genom att inkludera en variation av n\u00e4ringsrika och m\u00e4ttande m\u00e5ltider kan du njuta av din mat samtidigt som du n\u00e5r dina m\u00e5l. Denna matsedel \u00e4r utformad f\u00f6r att ge en balanserad mix av <a href=\"https:\/\/madebymary.se\/en\/vad-ar-protein\/\">protein<\/a>, fibrer, h\u00e4lsosamma fetter och kolhydrater f\u00f6r att h\u00e5lla dig m\u00e4tt och n\u00f6jd hela veckan. Anpassa g\u00e4rna recepten efter dina egna smakpreferenser och kostbehov f\u00f6r att g\u00f6ra din viktminskningsresa s\u00e5 njutbar som m\u00f6jligt.<\/p>","protected":false},"excerpt":{"rendered":"<p>Att planera m\u00e5ltider \u00e4r ett effektivt s\u00e4tt att h\u00e5lla sig p\u00e5 r\u00e4tt sp\u00e5r med sina h\u00e4lsom\u00e5l, s\u00e4rskilt n\u00e4r det g\u00e4ller viktminskning. En v\u00e4lbalanserad veckomatsedel kan hj\u00e4lpa till att s\u00e4kerst\u00e4lla att du f\u00e5r i dig alla n\u00e4rings\u00e4mnen du beh\u00f6ver samtidigt som<\/p>","protected":false},"author":1,"featured_media":3501,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_yoast_wpseo_meta-robots-noindex":"","_yoast_wpseo_meta-robots-nofollow":"","_yoast_wpseo_canonical":"","_yoast_wpseo_opengraph-title":"","_yoast_wpseo_opengraph-description":"","_yoast_wpseo_twitter-title":"","_yoast_wpseo_twitter-description":"","footnotes":""},"categories":[56],"tags":[],"class_list":["post-2229","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-viktminskning","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Veckomatsedel f\u00f6r en h\u00e4lsosam viktminskning - Made by Mary<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/madebymary.se\/en\/veckomatsedel-for-en-halsosam-viktminskning\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Veckomatsedel f\u00f6r en h\u00e4lsosam viktminskning - Made by Mary\" \/>\n<meta property=\"og:description\" content=\"Att planera m\u00e5ltider \u00e4r ett effektivt s\u00e4tt att h\u00e5lla sig p\u00e5 r\u00e4tt sp\u00e5r med sina h\u00e4lsom\u00e5l, s\u00e4rskilt n\u00e4r det g\u00e4ller viktminskning. En v\u00e4lbalanserad veckomatsedel kan hj\u00e4lpa till att s\u00e4kerst\u00e4lla att du f\u00e5r i dig alla n\u00e4rings\u00e4mnen du beh\u00f6ver samtidigt som\" \/>\n<meta property=\"og:url\" content=\"https:\/\/madebymary.se\/en\/veckomatsedel-for-en-halsosam-viktminskning\/\" \/>\n<meta property=\"og:site_name\" content=\"Made by Mary\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-30T04:00:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-08-25T15:27:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/madebymary.se\/wp-content\/uploads\/2023\/04\/yoghurt.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"350\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Mary\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mary\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/madebymary.se\\\/veckomatsedel-for-en-halsosam-viktminskning\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/madebymary.se\\\/veckomatsedel-for-en-halsosam-viktminskning\\\/\"},\"author\":{\"name\":\"Mary\",\"@id\":\"https:\\\/\\\/madebymary.se\\\/#\\\/schema\\\/person\\\/37ec1129e976412809356a2dc5efbad7\"},\"headline\":\"Veckomatsedel f\u00f6r en h\u00e4lsosam viktminskning\",\"datePublished\":\"2023-04-30T04:00:11+00:00\",\"dateModified\":\"2024-08-25T15:27:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/madebymary.se\\\/veckomatsedel-for-en-halsosam-viktminskning\\\/\"},\"wordCount\":700,\"publisher\":{\"@id\":\"https:\\\/\\\/madebymary.se\\\/#\\\/schema\\\/person\\\/37ec1129e976412809356a2dc5efbad7\"},\"image\":{\"@id\":\"https:\\\/\\\/madebymary.se\\\/veckomatsedel-for-en-halsosam-viktminskning\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/madebymary.se\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/yoghurt.webp\",\"articleSection\":[\"Viktminskning\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/madebymary.se\\\/veckomatsedel-for-en-halsosam-viktminskning\\\/\",\"url\":\"https:\\\/\\\/madebymary.se\\\/veckomatsedel-for-en-halsosam-viktminskning\\\/\",\"name\":\"Veckomatsedel f\u00f6r en h\u00e4lsosam viktminskning - 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