Diet for weight loss menu for a week, recipes. Losing weight by summer: weekly menu from a nutritionist

Only proper nutrition for weight loss day by day, the recipes for which are proposed in this article, will help you achieve slimness. Without changing your diet, physical activity will not bring the desired result.

In ordinary life, we either starve or overeat, instead of eating balanced, separate and regular meals. Fit athletes who train 3-4 times a week should know how to replenish energy costs without harming their figure.

Diet basics. Where to start and why you need it.

Proper nutrition throughout the day is a guarantee of health and slimness: Using recipes for weight loss, you will switch to the right regime without suffering and starvation. It is worth noting that supply system, designed for every day, has many advantages:

lack of hunger and stomach cramps;
individual menu planning;
absence of categorical taboos.

The only difficulty of the proper nutrition menu is the long-term process. A diet based on healthy foods will be more effective if you engage in fitness or undergo a massage course. Exercises for weight loss at home are suggested in this video.

List of products for weight loss: proper nutrition menu for every day

Based on healthy foods containing fiber, minerals and vitamins, you can make up individual menu. The beneficial properties of vegetables, fruits, legumes, and fish cannot be underestimated. All weight loss products can be divided into main categories:

Protein;
Dairy;
Cereals;
Nuts;
Vegetables fruits.

Sea bass, flounder, pike, mackerel and carp contain valuable protein. However, fish should not be consumed more than four times a week. Chicken and turkey are the best types of meat for those who are losing weight. For example, Ducan's diet, known all over the world, suggests combining pure protein with vegetables during the rotation phase. You can learn more about this power system in this video.

The calorie content of an egg is only 80 kC; proteins and vitamins are perfectly absorbed by the body.

Without dairy products you will not get rid of extra pounds. Linoleic acid and calcium contained in kefir and cottage cheese help satisfy hunger. Mozzarella, feta and Adyghe cheeses are low-calorie varieties that are rich in vitamins.

Many fitness girls refuse porridges, but it’s cereals help you lose weight, as they remove toxins from the body. It should be cooked in water without oil.

Pearl barley is hypoallergenic, and millet reduces cholesterol levels. Buckwheat is a source of iron, and oatmeal has a cleansing effect, so it is considered a beauty product.

No vegetables Even daily workouts in the gym will not help you get a slim figure. Pay attention to the items that must be on your menu. Carrots and tomatoes remove cholesterol and protect against cancer. Zucchini, celery and beets improve bowel function. Cucumber and cabbage make muscles more resilient, and pumpkin speeds up metabolism.

Proper nutrition menu for the week: recipes for every day for health and slimness

Without a nutritional regimen, you will not achieve results. How to lose weight if half of your daily diet is eaten during dinner, and your morning meal is simply missing?

The secret of proper nutrition for weight loss is simple - calorie consumption should be greater than the amount of food consumed for energy. A food calorie table will help you create an individual menu.

Using mass index calculator, you can get your ideal weight taking into account your age, height, and build. By calculating your body mass index, you will understand how many extra pounds you need to lose.

A healthy and proper diet for every day is an ideal plan for losing weight, and the recipes do not require long preparation. We offer healthy nutrition options: a daily menu will help you achieve weight loss and avoid shortages of valuable microelements.

For breakfast– cottage cheese casserole, which can be prepared the day before.

The calorie content of the dish is 90 kC/100 g.

Casserole

To prepare you will need these Ingredients:

Eggs-3pcs;
Sugar – 100g;
Cottage cheese-500g;
Semolina - 2 tbsp. l;
Raisins and dried apricots - 50g;
Sour cream -100g;
Salt.

Combine semolina with sour cream and mix for swelling for half an hour. Pour boiling water over raisins and dried apricots. The cottage cheese is rubbed through a sieve or crushed with a blender to make the casserole more airy. Sugar and eggs are added to the pureed curd mass. Pour semolina with sour cream into the total mass.

Excess moisture from dried apricots and raisins is removed by blotting with a napkin. Grease the mold with butter and pour the mixture into it. The dish is placed in the oven, preheated up to +180 degrees. Bake for 40 minutes until golden brown. When serving, decorate with fruits and sour cream.

The lunch meal must include a hot dish. We suggest preparing a delicious rice soup with squid and peas. The calorie content of the dish is 145 kC/100 g.

Squid and rice soup

For cooking you need these Components:

Squid fillet-400g;.
Rice-2/3 cup;.
Green peas - 1/2 cup;
Bulb;.
Butter - 1 tbsp. l;.
Salt, spices, herbs.

Boil the rice until half cooked, and cut the vegetables into strips and sauté in oil. Squid cleaned, cut. Vegetables are added to the broth, and after 15 minutes, rice, squid and peas are added. Cook until done. Before serving, sprinkle with herbs.

Dinner should be satisfying and light. An ideal option for proper nutrition is a recipe for stuffed zucchini. The calorie content of the dish is 80 kC/100 g.

Stuffed zucchini

To create a culinary masterpiece you will need these products:

Minced meat – 300g;
Zucchini - 2 pcs;
Rice – ½ cup;
Carrots - 1 piece;
Onion - 1 piece;
Broth - 1 glass;
Sour cream and tomato paste - 1 tbsp. l;
Salt, garlic, pepper.

Zucchini is cut into transverse pieces, after removing the pulp. The rice is boiled until half cooked and mixed with minced meat. Zucchini boats stuffed with the mixture, placed in a mold and poured with sauce.

To prepare the sauce, use zucchini pulp, carrots and onions.

The ingredients are simmered in a frying pan with a small amount of oil, garlic and broth (water) are added. At the final stage, add tomato paste with sour cream, salt and pepper.

Simmer the zucchini in the sauce for 40 minutes, covered. Sprinkle with fresh herbs when serving.

Proper nutrition: proven recipes for guaranteed results

Typically, phyto-nuts do not have enough patience and time to check the proper nutrition table and count the calorie content of each piece. If scrupulousness is not your nature, use diet for the lazy: the result is minus 12 kg in 2 weeks, and the reviews are only positive!

The peculiarity of the nutrition plan is that you can choose one of the options for a particular meal. Be sure to alternate dishes and don’t get stuck on the same items.

Breakfast

Cottage cheese with sour cream and fresh fruit.
Sandwich with chicken breast or salmon. A glass of kefir, yogurt.
Oatmeal, rice or millet porridge. You can add some nuts or dried fruits.
3 egg omelette, fruit salad.

Dinner

Creamy vegetable rice soup.
Vegetable lasagna.
Goulash with whole grain pasta.
Breaded cauliflower.

Dinner

Vegetable stew with chicken breast.
Seafood with brown rice.
Boiled beef with vegetables.
Cottage cheese casserole and salad.

When building a healthy nutrition menu, do not forget that prohibited Positions such as fast food, baked goods, confectionery, dry mixes and muesli remain. Give up carbonated drinks and alcohol – and within a week you will see the results. Fatty and smoked foods lead to pimples, acne, and oily hair problems. By clearing your menu of harmful foods, you will see not only a decrease in volume, but also external signs of a healthier body. A video of healthy eating for every day will help you achieve your desired goal.

Snack options: proper nutrition

High-calorie nuts give you a feeling of fullness, so they are an ideal product for snacking. Peanuts, walnuts and pine nuts rejuvenate and speed up metabolic processes. Daily norm– no more than two walnuts or 20 almonds.

Products containing fiber - berries and fruits. Delicious treats will save you from hunger between meals. Pay attention to grapefruit, pineapple and apple, which contain pectin and vitamin C. Everyone knows the beneficial properties of these fruits.

You can also have crackers with low-fat cheese. Raw carrots, mangoes, and dried cherries will help you get rid of the annoying feeling of hunger. Drink a glass of kefir or yogurt without additives.

Advice for women after 30-40 years. Where to begin. How to plan.

In adulthood, the body begins to change. If you can lose weight at the age of 20 in literally a week, then after the 40-year mark, metabolic processes slow down, and therefore fat deposition occurs. The main recommendations for nutrition are:

Get more calcium, protein and water.
Minimize carbohydrates and fats.
Restricting fluids can lead to sagging skin.
You can maintain normal body weight using fasting days.
An optimal training program is necessary.

The optimal amount of calories per day is 1500. You can calculate the amount more accurately using a simple formula: the weight is multiplied by 22 and subtracted by 700. Give preference to fish over meat, as it contains unsaturated fatty acids. The best start to the day will be lazy oatmeal, which can be prepared the day before.

Oatmeal for the lazy

Ingredients for preparation:

Oatmeal – 30g;
Chia seeds – 1 tbsp. spoon;
Greek yogurt – 60g;
Milk – 80ml;
Honey – 1 hour. l;
Pomegranate seeds;
Coconut flakes;
Cinnamon or sugar - 1 tsp;
Raisins - 1 tbsp. l;
Nuts – 1 tbsp.

Several types of oatmeal will help you get an early morning energy boost. These ingredients are designed to prepare two different types of desserts. The dish does not require cooking, and overnight the porridge will acquire a soft consistency. The video below will help you get the most delicious breakfast without much hassle.

Proper nutrition for weight loss: combining foods

Did you know that the wrong combination of foods can lead to weight gain and disruption of the gastrointestinal tract? Protein foods are combined with cabbage, beans, zucchini, spinach and other starch-free foods.

Starchy ones are supplemented with herbs, radishes, tomatoes and radishes. It’s not for nothing that nutritionists advise not to combine potatoes with bread, since these products are poorly absorbed by the body.

Fruits and nuts are the perfect combination. Use the garden's gifts for breakfast or dinner, but do not combine many species, especially exotic ones. Experts recommend eating fruits separately 30 minutes before your main meal.

You don't have to memorize the caloric content of all positions. Just pay attention to the BJU content and the number of calories when purchasing goods in the store. Ideal correct slimness– get up from the table with a slight feeling of hunger.

Even if you treated yourself to dessert or cake, don’t panic. Stress causes you to consume food in unrealistic quantities without feeling taste or satiety. Knowing that you have a “sin” in the form of an excess of calories, work off what you eat during training.

Systematic proper nutrition for weight loss day by day– much better than strict diets: recipes for simple and healthy dishes will diversify your diet.

To lose weight, it is important to follow one rule: spend more calories than you consume. To determine the daily calorie intake, you need to calculate your norm and subtract 300-500 kcal. It is this deficiency that leads to weight loss without stress to the body. Also, a barrier to starting proper nutrition is not knowing what to cook, so we have made a menu for the week with simple recipes that will help you start eating right. Also, this menu is not intended for those who engage in intense training.

Also worth reading:

Monday

Number of kilocalories: 1513 kcal

Breakfast

Hercules – 50 g
Raisins – 10 g
Honey – 10 g
Chicken egg – 55 g
Cereal bread – 20 g

Boil Hercules in water, add raisins and honey to the finished porridge. Boil the egg soft-boiled or hard-boiled. Serve with a mug of black coffee or tea.

Snack

Banana – 100 g
Prunes – 30 g

Dinner

Buckwheat – 50 g
Chicken breast – 100 g
Sauerkraut salad – 100 g
Cereal bread – 20 g

Boil chicken breast and buckwheat. Serve with salad and bread.

Snack

Cottage cheese 5% – 100 g
Apple – 100 g

Dinner

Pollock – 200 g
Cucumber – 100 g
Tomato – 100 g
Fresh cabbage – 100 g
Olive oil – 10 g

Steam pollock. Chop the vegetables, mix and season with olive oil.

Snack

Kefir 1.5% – 350 g

Kefir before bed helps you fall asleep and improves digestion.

Tuesday

Number of kilocalories: 1503 kcal

Breakfast

Chicken egg – 110 g (2 pcs)
Milk – 30 g
Cheese – 20 g
Broccoli – 70 g
Cereal bread – 20 g

Beat eggs with milk, add grated cheese and broccoli, bake in a deep bowl in the oven without oil for 20 minutes. Serve with a slice of grain bread, black coffee or tea.

Snack

Peaches – 300 g

Dinner

Rice – 50 g
Pollock – 200 g
Sea kale salad – 150 g

Boil the rice until tender, bake the pollock in the oven without oil or steam it. You can make your own seaweed salad or buy canned one.

Snack

Cheese – 40 g
Cereal bread – 40 g
Tomato – 50 g

Cut the tomato and cheese into thin slices and place on bread. You can add garlic for a brighter taste.

Dinner

Chicken breast – 100 g
Sour cream 15% – 20 g
Cheese – 20 g
Tomato – 100 g
Garlic – 10 g

Finely chop the tomato and garlic and mix. Coat the chicken breast with the resulting sauce and bake in the oven without oil for 20-30 minutes. Before serving, sprinkle with grated cheese.

Snack

Kefir 1.5% – 350 g

Wednesday

Number of kilocalories: 1532 kcal

Breakfast

Cheese – 40 g
Cereal bread – 40 g
Tomato – 50 g

Make sandwiches and serve with coffee or tea without sugar.

Snack

Cottage cheese 5% – 100 g
Honey – 20 g
Apple – 100 g

Finely chop or grate the apple and mix with cottage cheese. Add honey to cottage cheese or tea instead of sugar.

Dinner

Potatoes – 300 g
Chicken breast – 100 g
Broccoli – 70 g
Cereal bread – 20 g
Garlic – 10 g

Peel the potatoes and cut into cubes. Simmer together with chicken breast, garlic and broccoli over medium heat without adding oil. Serve with herbs and a slice of grain bread.

Snack

Banana – 100 g
Orange – 150 g

Dinner

Turkey breast – 300 g
Cherry tomatoes – 200 g
Sweet pepper – 100 g
Frozen corn – 100 g
Iceberg salad – 100 g
Cheese – 20 g
Olive oil – 10 g

Bake the turkey in the oven without oil. Chop tomatoes, peppers and lettuce, mix with corn and olive oil. Before serving, sprinkle turkey with grated cheese.

Snack

Kefir 1.5% – 350 g

Thursday

Number of kilocalories: 1570 kcal

Breakfast

Hercules – 50 g
Raisins – 10 g
Honey – 10 g
Cheese – 30 g
Cereal bread – 20 g

Boil Hercules in water, add raisins and honey to the finished porridge. Make sandwiches from cheese and bread. Serve with a mug of black coffee or tea.

Snack

Apple – 100 g
Orange – 150 g
Banana – 100 g

Dinner

Spaghetti – 50 g
Chicken breast – 100 g
Cherry tomatoes – 100 g
Olive oil – 10 g
Cheese – 30 g

Boil spaghetti and breast in salted water. Mix, add cherry tomatoes cut in half, sprinkle with grated cheese, add olive oil.

Snack

Watermelon – 400 g

Dinner

Chicken egg – 110 g (2 pcs)
Fresh greens – 50 g
Sunflower oil – 10 g
Chicken breast – 100 g

Beat eggs with a little water, add herbs and breast, cut into strips. Grease a deep baking tray with oil, pour in the resulting mixture, and bake in the oven for 20-30 minutes. Add salt/pepper to taste.

Snack

Kefir 1.5% – 350 g

Friday

Number of kilocalories: 1441 kcal

Breakfast

Chicken egg – 110 g (2 pcs)
Hercules – 30 g
Apple – 50 g
Honey – 10 g
Cinnamon – 2 g
Cereal bread – 20 g

Boil eggs soft-boiled or hard-boiled. Boil oatmeal in water, add honey, apple, sprinkle with cinnamon. Serve with a slice of grain bread.

Snack

Fresh carrots – 300 g

Dinner

Rice – 50 g
Chicken breast – 100 g
Olive oil – 10 g
Onion – 100 g
Carrots – 150 g
Pickled cucumber – 200 g

Rinse the rice. Cut the breast, onion, carrots into cubes, fry in oil in a deep frying pan. Add rice to the pan and add water. Simmer until done. The result will be a dish similar to pilaf. Serve with pickles.

Mango – 200 g

Dinner

Canned tuna in its own juice – 200 g
Cherry tomatoes – 100 g

Snack

Kefir 1.5% – 350 g

Saturday

Number of kilocalories: 1547

Breakfast

Buckwheat – 50 g
Greens – 50 g
Cheese – 20 g
Chicken egg – 55 g

Boil buckwheat and egg. Finely chop the greens, egg and cheese and mix with buckwheat. Add salt to taste.

Snack

Grapefruit – 200 g
Orange – 200 g
Banana – 100 g

Dinner

Buckwheat – 50 g
Green beans – 200 g
Cheese – 30 g
Chili pepper – 20 g
Sunflower oil – 10 g

Fry beans and peppers in oil, boil buckwheat. Mix and sprinkle with grated cheese.

Snack

Walnuts – 40 g

Dinner

Beetroot – 150 g
Chicken breast – 100 g

Boil beets and breast separately. Cut the beets into slices or grate them.

Snack

Kefir 1.5% – 350 g

Sunday

Number of kilocalories: 1646 kcal

Breakfast

Strawberries – 100 g
Yogurt without additives – 300 g
Honey – 10 g

Finely chop the strawberries and mix with yogurt, add honey.

Snack

Pear – 200 g
Honey – 20 g
Walnuts – 30 g

Cut the pears into halves, scoop out the pulp with a spoon and mix with nuts and honey. Bake in the oven for 10 minutes. Serve with black or green tea.

Dinner

Spaghetti – 100 g
Tuna in its own juice – 100 g
Green peas – 100 g
Olive oil – 10 g

Boil spaghetti, mix with tuna and peas, add oil.

Snack

Yogurt without additives – 150 g
Apple – 100 g

Eat alone or mix yogurt with chopped apple.

Dinner

Tuna in its own juice – 200 g
Peas – 100 g
Cherry tomatoes – 100 g

Mix and season with lemon juice.

The proper nutrition menu for weight loss is a healthy, balanced diet that will help you lose up to 10 kg. excess weight.

So that everyone knows their menu for every day and can lose weight, we have prepared for you a table with a daily diet that will help you create your own meal plan and reduce weight to the desired result.

With proper nutrition, losing weight is not a problem, but how much excess weight do you have, what should it be and how to calculate it? Let's try to understand this issue.

How to lose excess weight, how to calculate it correctly:

Ideal weight formula:

Height in centimeters – 100 (110). If you are 165 cm-100= 65 kg (your ideal weight).

Waist circumference:

Men must have a waist circumference >102.
Women > 88.

We calculate the body mass index (BMI):

We take the weight in kilograms/square in meters: (for example, you are 1 m 65 cm x 1 m 65 cm = 2.72. Your weight is 70 kg. Calculation formula: 70: 2.72 = 25.73 (your IM T) .

If as a result of the calculation you received:

>18.5-underweight;
18.5-24.9 is normal weight;
25-29.9 - overweight;
<30-ожирение.

Obesity 1st degree:

And M T from 30 to 34.9 units.

Obesity 2 degrees:

And M T from 35 to 39.9 units.

Obesity 3 degrees:

And M T from 40 units and above.

What is the difference between proper nutrition and diet?

When you go on a diet, you have to blindly follow the menu. Deviations are not allowed. You don't choose your favorite foods. you have to eat what the diet provides. With a long-term diet, you soon get tired of chewing bland and lean foods. Then a breakdown occurs. You sweep away everything in the refrigerator. Excess weight comes back.

On a short-term diet, you can lose a lot of extra pounds (sharp calorie restriction). But there may be harm to health, hair, skin and nails may be damaged. After all, the body will not have enough useful nutrients. You can lose weight, but then the weight will return when you switch to a regular diet.

When you decide to eat right, you change your eating habits forever. Then the weight will drop to normal and will remain normal.

With proper nutrition there is no place for strict restrictions. You can eat your favorite dish, indulge in a delicious product. The main thing is to know when and in what quantities this can be done. The healthy food menu is tasty and filling. You won't feel hungry.

Who needs proper nutrition

Proper nutrition helps not only in losing weight, but also in healing the body. There is such a variety of products on the shelves in stores that are very harmful to humans if consumed regularly.

Stabilizers, emulsifiers, preservatives, dyes are a small part of what is contained in cookies, cakes, sauces, canned food, and baked goods. When these substances enter the body, they accumulate and cause a toxic effect. Then gastritis, ulcers, problems with the gastrointestinal tract, etc. form. Therefore, everyone needs to eat properly, especially people over 30 years of age and those suffering from intestinal disorders.

For those who are prone to obesity or are already obese, PP is the only way to solve the problem. With a proper diet, the metabolic process returns to normal, resulting in weight loss.

Approximate calorie count

Don't worry, you don't have to calculate the exact caloric content of each serving. On the Internet you can find tables of caloric content of foods. Compare your daily diet with the data found and calculate the surplus.

To avoid mistakes, first determine your individual calorie needs. To do this, we recommend using the Mifflin-San Geor method. The counting scheme for women is as follows:

Multiply your own weight by 10;
To the resulting value, add your height multiplied by 6.25;
From the resulting figure, subtract 161 and age multiplied by 5;
Multiply the total by 1.2.

Example: we determine the daily calorie requirement for a woman - weight 70 kg, height 170 cm, age 30 years:

(70×10 + 170×6.25 – 30×5 – 161) × 1.2 = 1742 kcal.

The coefficient “1.2” indicates physical activity. In the example given, it is minimal (sedentary work). If you play sports, the coefficient will be different:

Low activity - 1.375 (light exercise, training 1-3 times a week);
Average - 1.55 (intensive training, 3–5 times a week);
High - 1.725 (intensive daily training);
Extreme activity - 1.9 (strength sports, heavy physical work, daily training).

For men the formula is different:

Multiply weight by 10;
To the resulting value, add height multiplied by 6.25;
From the resulting figure, subtract the age multiplied by 5;
Add 5;
Multiply the total by 1.2 (or another suitable factor).

Example: man, age 32 years, weight 80 kg, height 193 cm, 5 intense workouts per week:

(80×10 + 193×6.25 – 32×5 + 5) × 1.55 = 2869 kcal.

So, you have calculated your individual calorie needs. What's next? To quickly lose weight, reduce the resulting value by 20%. The final figure will become a guideline for you in building your diet.

The right combination of BZHU.

An important principle of a healthy diet is balance. That is, the menu should contain proteins, fats, and carbohydrates. You should not exclude any of these nutrients from your diet. But in order to achieve different goals, BZHU should be correlated differently:

Losing weight. To get rid of extra pounds, you need to limit your carbohydrate intake. They are the first to be deposited as subcutaneous fat due to lack of physical activity. Recommended ratio for fat burning: proteins - 40%, fats - 30%, carbohydrates - 30%;
Gaining muscle mass. It is known that athletes need more calories to repair and grow muscles. This means their diet should primarily consist of carbohydrates. The recommended ratio in this case will be as follows: proteins - 30%, fats - 20%, carbohydrates - 50%;

Professional bodybuilders use an extreme BZHU ratio to prepare for performances - 60/20/20, respectively. But such a scheme is contraindicated for ordinary people and novice athletes.

What can you eat to lose weight

The list of products that do not interfere with the reduction of fat reserves is extensive, so that you can formulate the correct menu for the month, with virtually no repetition. Mostly, meal ideas are limited to what you can buy at the grocery store and your cooking skills.

Absolutely dietary products:

Legumes are light vegetable protein. Chickpeas, lentils, beans are ideal for weight loss, but it’s better not to lean on peas;
Cheese is mostly hard;
Eggs - up to 2 per day, if with yolk, and up to 4, if only white;
Fermented milk products - with caution, in the late afternoon, yoghurts will only be natural;
Cottage cheese – preferably low-fat, but it is not necessary to look for low-fat;
Milk – minimal to prevent calcium deficiency, lactose-free;
Vegetables – they contain fiber, i.e. dietary fiber. Even potatoes are allowed, but the volume of their consumption is reduced;
Cereals are sources of slow carbohydrates and B vitamins. Especially recommended: oatmeal, buckwheat, millet, pearl barley;
Fruits and dried fruits are an excellent replacement for factory-made sweets;
Honey, nuts;
Vegetable oil – preferably olive, up to 30 ml. for a day.

What is important when creating a nutrition menu?

Drink plain drinking water - not chilled or boiling water (it cleanses the gastrointestinal tract and starts metabolic processes). Green tea is useful for those losing weight (it speeds up metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite);
Afternoon snacks and second breakfasts are proper and balanced snacks between main meals. But they should not turn into a full meal. Prepare fresh fruits for a snack (you can use one banana, 150-200 g of grapes, one large apple), fresh or boiled vegetables (cabbage, tomato, carrots, radishes, etc.), dried fruits or nuts (the latter should be unsalted and in volume no more than 30 g per dose);
You can eat more food in the morning and afternoon than in the evening, since metabolism is faster during the day. In the evening, you should prepare a light dinner and also give up sweets;
In order for the process of assimilation of food to proceed faster and more fully, you should divide the meal into six times. Do not take breaks too long so as not to feel hungry;
You will have to give up any junk food, as well as fatty foods and foods, this will help you lose weight faster;
When selecting products, it is important to add to the menu ingredients that are rich in minerals, fiber, vitamins and other components;
You shouldn't skip breakfast, even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of the daily carbohydrate intake should be at breakfast, leave 30% for proteins, 20% for fats;
When planning your weekly menu, immediately prepare a grocery shopping list. And immediately decide on what day you will cook what. On certain days, for example, chicken and fish should be included. On one day you should have a light vegetable salad for dinner and a hearty beef steak for lunch, etc.;
When counting calories, subtract those burned during physical activity. For example, if you are going to walk around the city all day or have planned long-distance cyclocross, increase your diet for that day. Plan the right amount of carbohydrates and proteins, and have a good breakfast before leaving home;
You can drink coffee, but drink high-calorie variations (lattes or cappuccinos) only before lunch;
It is recommended to eat foods rich in complex carbohydrates and supplement the diet with fresh fruits. This will speed up the weight loss process;
In order for the result to be preserved, you will have to get used to this principle of nutrition, since only constant adherence to the rules will help maintain a slim figure;
Dinner should contain mainly proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.

How to make a meal plan for weight loss

Your task: not to give up food in the name of being slim, but to build a nutrition system that will help the body burn excess fat and build muscle.

The basis of the diet should be: chicken, turkey, lean red meat + fish, avocado, olive oil + eggs and dairy products + fruits, vegetables and greens + whole grains + natural spices and herbs + clean still water.

Prohibited: all types of canned foods + carbonated drinks (including water) + alcohol + smoked, salted and fried foods + refined sugar and white flour + sources of caffeine (coffee, tea, energy drinks, chocolate).

The best way to organize meals is as follows:

Breakfast – 7-9 am. At this time, it is better to eat unsweetened cereals, raw vegetables, and omelettes. You can drink it with tea, kefir or juice.
Lunch – 11-12 pm. For such a snack, it is ideal to eat first courses or fruits, yogurt.
Lunch – 13-15 days. For a full lunch, protein foods and carbohydrates are suitable, since they are well digested at this time. You can eat bread, all kinds of cereals, vegetable dishes and whole grain pasta.
Afternoon snack – 16-17 days. After a heavy lunch, as a rule, you don’t feel like eating at this time, but if you want, you can eat berries or fruits and wash it down with juice, yogurt or just water.
Dinner – 18-20 pm. It is better to have dinner with protein foods and vegetables - fish, chicken, vegetable or fruit salad, yogurt, casserole. But potatoes, grains and sweets should not be consumed at this time.

One serving is:

100–150 g vegetables (the size of your fist);
150 ml. dairy products;
120 g meat or fish (about palm size);
1 tsp. vegetable oil;
12 grapes;
1 apple, banana, orange or pear;
1/2 mango or grapefruit;
1/4 avocado.

Try to eat as many fresh, uncooked vegetables and fruits as possible; The most suitable way to prepare meat, fish and side dishes is baking and boiling.

Sample breakfasts

Different varieties of porridges. There are so many of them that you can hardly repeat each day for a week. This includes rice, millet, rolled oats, wheat, and buckwheat. Preparation is important. Can be boiled in water or milk. Use vegetable oils as a dressing.

Losing weight requires the right “goodies”. For example, these are nuts or dried fruits. It is better to consume them steamed and no more than half a standard bowl at a time.

Omelette. It can be prepared from chicken or quail eggs;
Fruit slice salad;
Another option on the menu is a whole grain slice of bread;
Salad of vegetables and fresh herbs;
Low fat cheese, no more than 4 pieces;
Lightly salted fish, one slice;
A glass of kefir, yogurt or whey. Yogurt.

With PP you can have 2 breakfasts a day, and this will not cancel out your weight loss. Great, right? Let's look at an approximate diet for this meal.

Lunch

A glass of kefir, yogurt. Add a handful of grated fresh berries, a little honey, or even homemade jam;
No more than 25 g of dark chocolate;
Kiwi, apple, pear, tangerines, oranges, banana.

Proper lunches on the menu

Every day your diet can be varied, because in the middle of the day you can eat something from this list:

Low-fat meats for PP are not only chicken breast, but also lean beef, turkey fillet, veal;
Lasagna without fat - with vegetables, mushrooms;
Vegetable salad;
Pizza, preferably vegetarian;
Fish – you can boil it or bake it in the oven or steamer;
Durum wheat pasta with low-fat cheese dressing;
Cream soup based on vegetables, optional with rye croutons;
Stew vegetables - you can cook cabbage or cauliflower, carrots, peppers, boil beets, etc.;
Lenten vegetable soup;
Boiled seafood - shrimp, squid.

Snacks. This could be fruits, vegetables, bread, homemade oatmeal cookies, nuts, dried fruits, a glass of kefir or yogurt.

The afternoon snack can also be varied. You can eat cottage cheese or yogurt. Or you can use dried fruits, non-roasted nuts, fruits.

Some people simply try to eliminate evening meals from their diet because they want to lose weight. And this is fundamentally wrong. For dinner you can make cottage cheese pancakes, casserole, vegetable salad with seafood. Also steamed fish or white poultry. Or an omelette with vegetables. You can chop fresh herbs, especially in season. Take also olives and olives. Vegetable pancakes go well, or you can add mushrooms.

As you can see, using different combinations of even the proposed food products (and their number is not limited to this list), you can create a complete, and most importantly, different menu for a month for weight loss and proper nutrition. Of course, for this you will have to use your imagination and improve your culinary skills a little, but the goal is worth it.

Sample proper nutrition menu for weight loss for a week

It is important to properly plan your diet; the process of losing weight, as well as the woman’s well-being, will depend on this. If you follow all the rules and also make your diet quite varied, then it will not be difficult to endure dietary restrictions.

Monday

Breakfast: millet porridge with added butter, a glass of low-fat kefir;
Second breakfast: low-fat cottage cheese, one green apple;
Lunch: steamed buckwheat with boiled chicken breast, one hundred grams of cabbage salad and a glass of vegetable juice;
Afternoon snack: boiled chicken egg and 110 g of green peas;
Dinner: 140 g of boiled fish with broccoli, a cup of green tea.

Tuesday

Breakfast: an omelette made from the whites of a chicken egg, fresh fruit or a glass of boiled coffee;
Second breakfast: a handful of raw nuts;
Lunch: lean broth soup with broccoli, salad with beans and turkey, a cup of green tea;
Afternoon snack: a handful of prunes or dates;
Dinner: fresh avocado salad with shrimp, tofu cheese and a piece of bread.

Wednesday

Breakfast: salad from a mixture of fruits, seasoned with two tablespoons of kefir;
Second breakfast: a handful of raw almonds;
Lunch: boiled brown rice 110 g, a piece of boiled beef and fresh cabbage salad;
Afternoon snack: a pack of low-fat cottage cheese;
Dinner: boiled tuna and cauliflower.

Thursday

Breakfast: cheesecakes baked in the oven, 110 g low-fat cottage cheese and tea without sugar;
Second breakfast: two small apples;
Lunch: a portion of fish soup and two fresh cucumbers, you can add a piece of bread;
Afternoon snack: a glass of low-fat kefir and 25 g of raw nuts;
Dinner: baked pollock 210 g, cucumber and tomato salad, green tea.

Friday

Breakfast: oatmeal porridge with water or milk, you can add 3-4 prunes;
Second breakfast: boiled egg, 1 cucumber;
Lunch: wholemeal spaghetti, 110 g steamed beef, a portion of lean soup;
Afternoon snack: 55 g raw nuts and a teaspoon of honey;
Dinner: 120 g of cottage cheese, baked vegetables and chicken breast.

Saturday

Breakfast: cereal porridge with water, a glass of kefir;
Second breakfast: 25 g raisins and 30 g prunes;
Lunch: baked turkey fillet, vegetable salad with cabbage and cucumbers;
Afternoon snack: fresh fruit salad;
Dinner: stewed vegetables, 120 g of boiled beef.

Sunday

Breakfast: a glass of freshly squeezed vegetable or fruit juice, lightly salted cheese and a piece of bread;
Second breakfast: fruit salad and a glass of tea;
Lunch: vegetable broth soup with legumes, salad with vegetables and meat;
Afternoon snack: 120 g low-fat cottage cheese and 20 g raisins;
Dinner: vegetable stew with meat, tea and two pieces of bread.

If you follow a healthy weight loss diet for one week, you can eliminate 2-3 extra pounds, which is a significant success.

Breakfast with this diet is of great importance. It is this that charges you with the necessary energy for the whole day, so you shouldn’t give up your morning meal. And before breakfast, it is recommended to drink a glass of warm water, which will speed up your metabolism. In addition to this, there are several more tips that may be useful to those who decide to lose weight with ease and without following strict diets:

You should have breakfast 30 minutes after waking up, and if a person prefers to drink coffee, then you should first eat a piece of cheese, a boiled egg or toast with vegetables;
Lunch should ideally consist of protein and complex carbohydrates. This will saturate the body for a long time, and then by dinner there will be no lingering feeling of hunger;
If your appetite increases closer to night, then instead of some harmful or high-calorie product, you can drink a glass of kefir or natural yogurt, to which crushed rye bran is added. This drink will fill the stomach, provide a feeling of fullness and help the intestines work;

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Strict diets designed to lose excess weight significantly harm the body. Refusal of certain foods and a sharp decrease in energy value food allow quickly, but disrupt metabolism. That is why, after returning to the usual diet, there is a rapid increase in body weight, digestive problems and systemic disruptions in the functioning of the body. In addition, long malnutrition leads to a deficiency of vital microelements and vitamins. To lose weight correctly, you must adhere to the following rules:

Eat a varied diet. The diet must contain both proteins and fats with carbohydrates, as this will help maintain a balance of macro- and micronutrients. At the same time, the daily energy value of food should not exceed 1200 and 1600 kcal for women and men, respectively.
Maintain the correct proportions of fats, carbohydrates and proteins, while simultaneously increasing the consumption of vegetables (both fresh and thermally processed). This group of foods gives the body a lot of vitamins and fiber, which not only normalizes the functioning of the gastrointestinal tract, but also cleanses it.
Reduce the proportion of fast carbohydrates in the daily menu to a minimum. They are the ones who ensure the growth of fatty deposits and provoke. Sugar, various desserts and sweets must be replaced with fruits.
Limit your fat intake. It is not advisable to completely abandon them, since both vegetable oil and butter contain various valuable micronutrients. However, it is better to replace fatty meats with lean ones.
Consume enough fermented milk products. They are rich in calcium necessary for the body and contain a lot of protein, but you need to choose kefir and cottage cheese with a low fat content.
Follow the regime. Rare and heavy meals lead to a slowdown in metabolism. To speed up your metabolism and activate the process, you need to eat small portions every 3-4 hours. This will also reduce the volume of the stomach and speed up the onset of the feeling of fullness.
Reduce the amount of salt you consume. There is already enough of it in food, and excess sodium chloride leads to many diseases.
Cook correctly. That is, completely abandon frying foods in favor of stewing and steaming.
Avoid alcohol. Alcohol is a source of “empty” calories, especially if you combine libations with large meals.
Drink plenty of fluids. Priority should be given to clean water, tea and coffee without sugar, as well as natural juices and berry compotes. In the latter case, sugar should be replaced with artificial sweeteners.

The listed principles must be adhered to constantly, then the excess weight will quickly go away and is guaranteed not to return. Dietary restrictions do not mean a complete renunciation of gastronomic pleasures. The sample menu with recipes below allows you to eat very varied and tasty.

How to plan your menu correctly

First of all, you need to pay attention to calorie content of foods. The article provides a sample weekly menu, the daily energy value of which does not exceed the recommended norm. When making your own diet, stick to the restrictions.

In addition, you need to eat enough different types of food every day. A large proportion of the diet should be fruits and vegetables. They provide replenishment of the body's vitamin and mineral reserves and are rich in fiber, which gives a feeling of fullness.

Near quarters healthy daily menu is squirrels. It is optimal to use dairy products, as well as lean fish and meat as their source.

You need to eat about the same amount cereals and legumes. They saturate the body with energy because they are absorbed slowly. Besides, complex carbohydrates are not deposited under the skin as fat.

The last point is the importance of fractional meals. A sample menu for the week consists of: 4 meals However, between them it is useful to eat an apple or a small handful of dried fruits. This will prevent hunger and activate your metabolism.

Sample menu for one week with recipes

Below are several recipes for delicious and very healthy dishes for weight loss. In the event that an exact description of the finished product is not given, you need to eat the amount of food recommended by nutritionists. For porridge as a side dish or an independent dish is it 150 g, for soup – 250 ml, for fish and meat – no more than 120. You can eat about 200 ml(a glass of kefir, for example). Concerning vegetables, then they can be used practically in unlimited quantities.

Monday

On prepare an unusual omelet with vegetables and cottage cheese:

2 eggs;
50 grams of spinach and low-fat cottage cheese;
spoon of oil (vegetable).

Mix eggs with a couple of tablespoons of water, cottage cheese and spinach preheated in oil. Cover the omelette and cook until done.

For lunch eat a serving of chicken broth with vegetables and noodles.

As an afternoon snack A glass of kefir and one unsweetened fruit (for example, kiwi) will do.

Have dinner You can have fish baked in the oven without oil and salt (cooked in foil with the addition of aromatic herbs) and a portion of cabbage salad with carrots and apples.

Tuesday

For breakfast cook millet porridge in water or milk, drink a glass of unsweetened tea or coffee.

For lunch you can make boiled beef with a side dish of rice:

a piece of lean beef weighing up to 1 kg;
half a glass of rice;
spices (bay leaf and a couple of black peppercorns);
dill and parsley;
small fresh cucumber;
spoon of soy sauce.

You should start preparing this delicious dish the day before by soaking the rice in water and leaving it in the refrigerator overnight.

The next day beef is boiled:

To do this, the washed piece of meat is poured with cold water, is being cooked a couple of minutes after boiling, after which the fatty broth is drained.
The meat, cut into several large pieces, is again placed in water with a little salt and spices.
After 50 minutes of boiling add a bunch of greens and (without chopping), simmer for another 10 minutes and remove the finished beef from the broth.

Parallel boil the washed rice in 1 glass of water until it boils. Add to side dish chopped cucumber and soy sauce, stir. Cut a third of the boiled meat into pieces and eat with rice, and put the rest in the refrigerator. Beef can also be used to make sandwiches and salads.

Afternoon snack today it’s fruits and mineral water.

For dinner drink a glass of kefir and eat a serving of vegetable salad.

Wednesday

For breakfast prepare a couple of sandwiches with yesterday's boiled beef and slices of fresh cucumber, make coffee.

Have lunch Maybe with lean cabbage soup.

For afternoon tea make dietary cheesecakes:

1 egg;

2 spoons of semolina;

a little vegetable oil.

After making the dough from eggs, cottage cheese and semolina, form several small cheesecakes and fry them in oil until golden brown. You can add a spoonful of honey when serving.

For dinner today - boiled fish and fresh vegetables.

Thursday

Breakfast– a portion of buckwheat porridge with water, tea with a sugar substitute and a piece of hard cheese.

For lunch Soup made from dried or fresh mushrooms is perfect:

Diet, calculated for a week the most popular, because as a rule, we usually remember that we need to lose weight and get ourselves in order for some significant day only a week before day X.

I want to write a menu for a wonderful diet designed for 1 week, during which time you can get rid of 5 to 10 kilograms of excess weight. The number of pounds you lose in a week depends on your initial weight, as well as the number of extra pounds you have. After all, scientists have proven that the more excess weight you have, the easier it is to lose it.

There are many diets calculated for one week, but not all of them are effective and depending on your diet, you may lose different amounts of excess fat. I will describe several of the most effective and efficient diets designed for a week, so that you can decide for yourself and choose the diet that you like.

1 diet for one week:

This is the simplest diet designed for a week. However, it is quite difficult to stay on this diet without breaking down. Because the menu of this diet is not varied and as a result of this, you will always want to eat something tasty. This weekly diet is designed for people who have very strong willpower.

Diet menu:

Breakfast: 1 cup of tea without sugar, 1 slice of black bread (30g), 1 slice of cheese

Lunch:

Dinner: 200gr. lean boiled meat or fish, vegetable salad (seasoned with lemon juice or olive oil)

Afternoon snack: 1 fruit of your choice (except banana, it is very high in calories)

Dinner: low-fat cottage cheese or yogurt or vegetable salad in any quantity, 1 piece of black bread (30g), 1 glass of tea without sugar.

You can drink water without restriction throughout the day. The optimal water consumption is 2 liters.

Drink water in any quantity, but only water. Compotes, juices, teas, etc. It's not water, it's liquid. We drink ordinary clean water.

We take only black rye bread; rye-wheat bread is not suitable for this diet. We eat any fruit except bananas, as they contain a large amount of calories. It is advisable to have dinner 3-4 hours before bedtime. Since food eaten before bedtime is sure to be stored with extra pounds.

After this week-long diet, you will get rid of 3 - 5 kilograms of excess weight, please note that it is fat that will leave the body, and not water, as happens if you go on some diets. Therefore, the weight will not return after this diet, unless, of course, after the diet you start sweeping away all the foods in your path.

2 diet for 1 week

This diet will allow you to lose 5 kilograms in a week. However, staying on this diet and not breaking down is also quite difficult. Because The menu of this diet is monotonous throughout the day! This weekly diet is designed for people who have very strong willpower.

1 day: Green apples in any quantity.

After 2 apples, you already feel full, but by the end of the day, apples make you feel sick, you want to quickly go to bed and start the second day of the weekly diet. You can drink water in any quantity.

Day 2: Boiled fish.

You should cook fish without salt; it is best to take sea fish that is not fatty. You can eat fish in any quantity. I endured this day easier than the first, because I really love seafood. But by evening I was tired of the fish too, and I was really looking forward to the next day. You can also drink in any quantity, only clean water.

Day 3:

It is better to take fermented milk products with 1% fat content. For variety, in addition to kefir, I also took yogurt, but not sweet, natural and sour. By evening my stomach was growling terribly. But the arrow on the scale, which showed a decrease in weight, helped me cope with the desire to eat something more.

Day 4: Vegetable stew.

You can have any vegetables except potatoes. It is best to steam it, adding a minimum amount of salt. But you can also simmer it by adding a little olive oil. This day was a celebration of the belly for me.

Day 5: Boiled chicken without salt.

Eat as much as you want, just without salt and seasonings. Well, you can drink water in any quantity.

Day 6: Kefir day or fermented milk day.

It is better to take fermented milk products with 1% fat content. Those. repeat day 3.

Day 7: Fruits in any quantity.

We just exclude bananas, as they are high in calories.

Special instructions for this diet.

Drink water in any quantity, but only water. Compotes, juices, teas, etc. It's not water, it's liquid. We drink ordinary clean water. We eat any fruit except bananas, as they contain a large amount of calories. It is advisable to have dinner 3-4 hours before bedtime. Since food eaten before bedtime is sure to put off extra pounds. Well, if you want to break off your diet, then we step on the scales and look at our results, and we immediately want to move further in the process of losing weight.

After this week-long diet, you will get rid of 5 kilograms of excess weight, please note that it is fat that will leave the body, and not water, as happens if you go on some diets. Therefore, the weight will not return after this diet, unless, of course, after the diet you start sweeping away all the foods in your path. I lost 4.5 kilograms on this diet. But I think this is an excellent result.

3 diet for 1 week

This quick diet will allow you to lose 3 to 5 kilograms in just a week. The menu of this diet is quite varied, so during the diet you will not feel hungry or unwell. This diet is perfect for those who lack willpower.

1 day:

Breakfast: a cup of tea or coffee without sugar and milk, an apple.

Dinner: 1 egg, 1 tomato, 1 orange (or apple).

Dinner: 1 egg, cabbage salad, tea without sugar

Day 2:

Breakfast: a cup of tea or coffee without sugar and milk, 1 tomato, 1 egg.

Dinner: 100 boiled lean beef, cabbage salad, 1 glass of grape juice.

Dinner: 2 apples.

Day 3:

Breakfast: a cup of tea or coffee without sugar and milk, 1 cucumber, 1 egg.

Dinner: cutlet (steamed), sauerkraut, 1 glass of apple juice.

Dinner:

Day 4:

Breakfast:

Dinner:

Dinner: 2 apples

Day 5:

Breakfast: 1 egg, cabbage salad, tea or coffee without sugar or milk.

Dinner: 100g boiled lean beef, 1 tomato, 1 cucumber, 1 glass of apple juice.

Dinner: 1 glass of low-fat kefir.

Day 6:

Breakfast: 100g low-fat cottage cheese, a cup of tea or coffee without sugar and milk.

Dinner: boiled lean fish 100g, cabbage salad, 1 glass of carrot juice.

Dinner: 2 apples

Day 7

Breakfast: 1 processed cheese, 1 apple, tea or coffee without sugar and milk.

Dinner: Vegetable soup (cooked without frying), 100g. boiled chicken breast, tea or coffee without sugar and milk.

Dinner: 1 glass of low-fat kefir.

Special instructions for this diet.

Drink water in any quantity, but only water. Compotes, juices, teas, etc. It's not water, it's liquid. We drink ordinary clean water. It is advisable to have dinner 3-4 hours before bedtime. Since food eaten before bedtime is sure to be stored with extra pounds.

After this week-long diet, you will lose up to 5 kilograms of excess weight.