A balanced, healthy diet does not place serious restrictions on our eating habits. The main purpose of such a diet is to provide all the necessary components for the normal functioning of the body,

therefore, we can use the menu of the right nutrition for every day for weight loss with recipes not only for one week, but much longer. So, if we have "what to lose":

Basic rules for a proper balanced diet

We must remember a few basic principles that will help maintain health and a beautiful figure:

• - eat a little 4-5 times a day
• - we drink at least 2.5 liters per day (instead of water, you can drink tea, while avoiding sugary drinks with dyes)
• - we replace unhealthy snacks (chips,) with natural analogues (seeds, nuts)
• - proper nutrition should be varied and appetizing
• - the diet should be rich in fiber (cereals, bran, black bread)
• - to lose weight, we must spend more calories than we consume; the greater the difference, the faster we lose weight

By the way, in the west now it is very fashionable to use figure correctors for weight loss. The thing is not expensive, but very effective!

When we eat regularly and enough, our bodies do not go into "lean nutritional management" and do not try to store them in the form of fat on the thighs. With the help of the proposed dietary menu of proper nutrition, we will be able to lose weight by about 3 kg per week.

The first day of proper nutrition for weight loss

Breakfast menu:

• 2 slices of cereal bread
• 2 boiled eggs
• salad

Salad recipe (for two servings):

• 2 iceberg lettuce leaves
• 1 fresh or canned cucumber
• 1 small red onion
• 1 stalk of celery
• 2 tablespoons canned green peas
• dressing: 1 tsp. olive oil + 1 tbsp. l. lemon juice + salt

Lunch:

• Big apple

Lunch menu:

• soup with mushrooms and pasta
• stewed turkey with buckwheat and vegetables

Soup recipe (for two servings):

• 1 liter skim milk or water
• 200 g mushrooms
• 1 carrot
• 1 stalk of celery
• 100 g leeks
• 80 g dry pasta
• parsley, dill, green onions

Cut the vegetables into cubes, pour over milk or water and cook for 30-40 minutes, add herbs at the end of cooking.

Turkey C recipe (two servings):

• 200 g skinless turkey meat
• 1-2 onions
• 1-2 carrots
• 2 stalks of celery
• 2 tbsp. l. tomato paste
• 100 g buckwheat

Cut the turkey and vegetables into medium pieces, simmer the turkey in a little water for 35 minutes, then add the vegetables and spices, a little more water and cook for 15 minutes. Boil buckwheat.
bay leaf, pepper, marjoram, salt

Dinner menu:

• 2 slices of cereal bread
• 50 g cheese
• iceberg, cucumber, red onion, watercress
• 100 ml of kefir

Breakfast menu:

• 2 slices of cereal bread
• 50 g low-fat white cheese or cottage cheese
• + 2 tbsp. l. natural yoghurt
• + 0.5 cloves of garlic (grated) + herbs + salt
• some bell pepper to crunch

salad:
grated carrots 30 g + cut into strips iceberg lettuce 150 g (you can replace it with sauerkraut) + 1 teaspoon of olive oil + 1 tablespoon of lemon juice + salt
coffee or tea without sugar, but it is possible with milk

Lunch:

• apple or orange

Lunch menu:

• broccoli soup
• meatballs in barley sauce and green beans
• tea without sugar

Broccoli Soup Recipe (Serves 2):

• 1.5 l of water 0.5 l of milk
• 50 g broccoli cabbage
• 50 g cauliflower (can be frozen)
• 1 carrot
• 1 onion
• 50 g tuber celery
• 2 tbsp. l. dry brown rice
• spices, herbs

Put rice, vegetables, spices in water and milk and cook for 25-30 minutes, then add herbs.

Recipe for Beef Meatballs in Spicy Creamy Sauce (Serves 2):

• 200 g of beef
• 1 onion
• 100 g leeks
• 1 carrot
• 150 g canned tomatoes with sauce
• 100 g adjika
• spices: salt, pepper, red pepper, paprika

Skip the meat through a meat grinder, add pepper and paprika to the minced meat and roll 8 meatballs. Cut vegetables into cubes and simmer for 10 minutes, then add tomatoes with sauce, adjika, salt and pepper.

Put meat balls in the resulting mixture (the liquid should cover them slightly) and simmer until tender.

Boil 100 g of pearl barley, add a little oil and salt to it.
Simmer 100-150 g green beans, add a clove of minced garlic.

Dinner menu:

• Stuffed squash or zucchini
• 2 slices of cereal bread
• tomatoes

Zucchini recipe (2 servings):
1 medium courgette or zucchini
100 g ground beef
2 large or 4 small mushrooms
0.5 red onion
spices to taste

Cut the zucchini in half, remove the core with seeds, put the fried minced meat with vegetables instead of it and bake in the oven for 45 minutes.

Breakfast menu:

egg salad (2 servings):

• 2 finely chopped + 0.5 onions + greens +1 tsp. mayonnaise + salt
• tea or coffee without sugar, but it is possible with milk

Lunch:

• 100 g of seasonal fruit

Lunch menu:

• fish with stewed vegetables and potatoes
• sauerkraut salad

Borscht recipe (2 servings):

• 1 carrot
• 50 g leeks
• 100 g tuber celery
• 1 beet
• 2 potatoes
• 1 tbsp. l. vegetable oil
• 1 clove of garlic
• 1 bay leaf
• herbs, salt, pepper to taste

Recipe for fish with stews (2 servings):

• 200 g raw potatoes
• 200 g raw fish (such as cod)
• 200 g raw vegetables (in this case carrots, zucchini and frozen green peas)

Steam fish, carrots, zucchini and peas for 15 minutes. You can use a vegetable peeler to cut carrots and courgettes into thin strips. Boil potatoes in salted water.

Put fish, vegetables and potatoes on a plate, pour 1 tsp. vegetable oil.
To cook sauerkraut salad(200 g cabbage + carrots + onions + apple + 1 tsp vegetable oil)

Dinner menu:

• 2 slices of cereal bread
• 30 g cheese (1 slice) or 15 g cheese + a spoonful of egg salad
• 100 ml low fat kefir or yogurt

red cabbage salad for two servings: (Finely chop 200 g of red cabbage and leeks, pour boiling water over and cool; add diced red and green bell peppers, add 2 teaspoons of oil, and a few drops of balsamic vinegar, salt and pepper).

Breakfast menu:

salad: Chinese cabbage + green pepper + celery + onions + cherry tomatoes + watercress + 2 tsp. olive oil + lemon juice + pepper and salt to taste
tea or coffee without sugar + 150 ml skim milk

Lunch:

• 100 g of seasonal fruit

Lunch menu:

• cucumber soup
• pasta with meat and vegetables

Soup recipe (2 servings):

• 1 carrot
• 50 g leeks
• 50 g tuber celery
• 100 g pickled cucumbers
• 50 g potatoes
• 1 tbsp. l. yoghurt
• greens
• 2 tbsp. l. vegetable oil
• 1.5 l of water

Cut raw vegetables into cubes, cover with water, add oil and cook for 20 minutes; add chopped cucumbers and a little brine, cook for another 5 minutes. Put a spoonful of yogurt in each serving of soup and sprinkle with herbs.

Recipe for pasta with meat and vegetables:

• 200g raw minced meat (can be lean beef, turkey, or chicken breast)
  vegetables: 1 celery stalk + 1 onion, 1 bell pepper + 0.5 zucchini
• 150 g homemade tomato puree (tomato juice concentrate) or fresh tomatoes, depending on the season
• 100 g durum wheat pasta
• 1 tbsp. l. vegetable oil
• 50 g cheese
• spices: salt, pepper, garlic clove, red pepper, marjoram, basil, parsley

Chop vegetables finely, add oil and simmer for 15 minutes, stirring frequently. Add minced meat, tomato puree and spices, cook for another 20 minutes. At the end, put chopped garlic. Simultaneously boil the pasta. Put pasta on a plate, in the center - meat dressing and sprinkle with grated cheese.

Dinner menu:

• 2 slices wholemeal bread
• 1 fried egg in a bell pepper ring
  fried spinach with mushrooms
• 100 ml of yogurt or kefir

Mushroom Spinach Recipe (Serves 2):

• fresh spinach or 1 packet (400 g) frozen spinach
• 4 large mushrooms
• 1 large or 2 small onions
• 1 clove of garlic
• 1 st. l. rapeseed oil
• salt, pepper to taste

Chop the spinach, mushrooms and onions and fry for 15-20 minutes, stirring often (the water should evaporate), add chopped garlic and spices at the end.

Breakfast menu:

• sandwich: 2 slices whole grain bread + 50 g cottage cheese or white cheese + 3 teaspoons creamy yogurt + 1/4 red onion + watercress + salt and pepper to taste
  cherry tomatoes and cucumbers
• salad: salad mix + 1 teaspoon olive oil + 1/2 teaspoon vinegar or lemon juice + salt to taste
  coffee or tea without sugar + 100 ml skim milk

Lunch:

• salad (2 servings): 2 iceberg lettuce leaves, 1/2 red onion, 2 tbsp. l. pomegranate seeds, 1 tbsp. l. olive oil, salt, lemon juice to taste

Lunch menu:

• leek soup with croutons
• turkey fillet with brown rice and salad

Soup recipe (2 servings):

• 1 carrot
• 250 g leeks
• 1 tbsp. l. vegetable oil
• 1 clove of garlic
• salt and pepper to taste

Chop vegetables, pour 1 liter of water and add a spoonful of oil, cook for about 25 minutes. Purée vegetables using an immersion blender, add chopped garlic. Add 1 tsp to each serving. yogurt and 2 tbsp. l. grain bread toast

Turkey Rice Recipe (Serves 2):

• 8 tbsp boiled brown rice
• 200 g turkey fillet (weigh the meat when raw)
• 4 large mushrooms
• salt, pepper and other favorite spices

Cut the fillets into 1 cm thick slices, roll them in seasonings and grill them in a pan without oil for 5 minutes on each side. Chop the mushrooms and grill as well. Boil the rice as indicated on the package.

salad (2 servings): 150 g white cabbage + 1 carrot + 30 g leeks + parsley + spices + 1 tsp. mayonnaise

Dinner menu:

2 whole wheat toast + 30g cheese (1 slice) + red onion

salad (2 servings): 1/2 bell pepper + 1 pickled or fresh cucumber +1/2 red onions + a few cherry tomatoes or 1 large tomato + 1 tbsp. l. olive oil + herbs + salt and pepper to taste
100 ml of kefir or yogurt

Breakfast menu:

• 2 slices whole grain bread
• cottage cheese with radish: 50 g cottage cheese + 2 tablespoons low-fat yogurt + 3-4 radishes + 1 tablespoon chopped green onions + 1 tablespoon chopped parsley + salt and pepper to taste
• pumpkin seed salad: mix any salad + 1 tablespoon pumpkin seeds + 1 teaspoon olive oil + salt, pepper and lemon juice to taste
• some bell pepper

Lunch:

• 100 g of seasonal fruit

Lunch menu:

• vegetable soup
• turkey cutlets with salads

Soup recipe (again for 2 servings):

• 1 carrot
• 20 g leeks
• 20 g root celery
• 200g mixture of broccoli, green beans and green peas (I have frozen vegetables)
• 1 potato
• 2 tablespoons oatmeal or rolled oats
• dried or fresh dill
• parsley
• spices: a pinch or two of chopped cumin, salt and pepper to taste
• some olive oil

Cutlet recipe (2 servings):

• 150 g minced turkey
• 1 egg
• 1/2 carrot
• 1 tablespoon parsley, chopped
• 1 teaspoon thyme
• salt and pepper to taste
• symbolic amount of oil for frying

Make minced turkey, add grated carrots, egg, herbs and parsley to it. Blind two patties, dipped in cold water, with your hands. Pour some oil into the grill pan and fry the patties for 5 minutes on each side.

Green Pea Salad (Serves 2): 2 potatoes + 6 tbsp. l. ice cream green peas + parsley + salt and pepper

Boil potatoes and peas, mash them with a blender, add spices, garnish with parsley leaves.

Beetroot salad: boiled grated beets + grated horseradish + cumin seeds and salt to taste + 1/2 teaspoon of oil per serving.

Dinner menu:

• 2 slices of cereal bread
• 1 boiled egg
• salad: pickled cucumbers + red and green peppers + tomatoes + red onions + herbs + 2 teaspoons of olive oil per serving + salt and pepper to taste
  100 ml of kefir or creamy yogurt.

Breakfast menu:

• coffee or tea without sugar + 150 ml of milk
• sandwich: slice of whole grain bread + salad mix + slice of smoked salmon + slice of avocado + pepper and salt to taste

Lunch:

• 100 g of seasonal fruit, although today is Sunday, and the fruit can be replaced ... with a donut! :)

Lunch menu:

• tomato puree soup
• fish with mushrooms and onions

Soup Recipe: (Serves 2)

• 1/2 bell pepper
• 1 kg fresh tomatoes
• 1 tablespoon vegetable oil
• 1 onion
• 50 g leeks
• 1 clove of garlic
• basil
• salt and pepper to taste

Recipe for fish baked with mushrooms and onions (2 servings)

• 200 g fish (I have cod)
• 8 mushrooms
• 1 onion
• 2 tablespoons chopped parsley
• 2 teaspoons vegetable oil
• salt and pepper to taste
• 4 potatoes

Pour oil on the bottom of the baking sheet, put chopped fish and mushrooms, sprinkle with onions, herbs and spices on top. Bake in the oven for 40 minutes at 200 degrees. Serve with boiled potatoes.

Dinner menu:

• salad (2 servings): fresh spinach leaves + 1 boiled beetroot, cut into thin slices + 5 walnuts + 2 teaspoons of pumpkin seeds + 2 teaspoons of sunflower seeds + 100 g of white cheese + pepper and salt to taste + 1 teaspoon of olive oil for dressing
• whole grain bread slice
• 100 ml of kefir or yogurt

To lose weight, you need to create a calorie deficit in your body. To do this, you need to have a healthy eating plan for a certain period of time. In other words, it is necessary to draw up a balanced diet for the week. Moreover, it must take into account the correct ratio of BJU, that is, the balance of proteins, fats and carbohydrates. Having such a table at hand makes it much easier for you to achieve your goal and eliminate the likelihood of breakdowns.

Important features of making a menu

First you need to determine how many calories your body spends per day. This must be done using a special calculator that can be found online. There you enter your details: age, height, current weight and your level of physical activity... Then the calculator calculates individual value of daily caloric intake, and indicator BZHU... The latter will help balance the diet and take into account all the needs of the body.

This data shows how many calories you need to consume per day to keep the current weight. To reduce it, you need to reduce the energy value of the daily diet by 20%. Based on the numbers obtained, we draw up the plan we need for proper nutrition for losing weight at home. If you are determined to lose weight, then you should take into account some of the subtleties when drawing up the menu, namely:

Sample meal plan

Schematic diet

As an example, a daily calorie content of 1500 kcal is taken. If you go in for sports, then you need to slightly increase the calorie intake by about 200 kcal. A daily diet with a balanced distribution of BJU can be as follows:

Diet foods for a healthy diet

To develop an effective meal plan, you need to have a clear understanding of which foods are sources of protein, fat or carbohydrates. They should form the basis of the diet.

Protein (or Protein) Sources

• sea ​​or river fish (mackerel, pike, hake and others);
• seafood (shrimp, mussels, squid, etc.);
• meat (beef, pork, rabbit, liver, etc.);
• dairy products (milk, cottage cheese, sour cream, fermented baked milk, yoghurts, etc.);
• poultry (chicken, turkey and their offal);
• eggs (chicken, quail);
• legumes (beans, soybeans, lentils, chickpeas and others);
• protein shakes (they contain an average of 30 grams of protein).

When choosing protein foods, you need to focus on their calorie content. The smaller it is, the better. Milk must be taken without additives, that is, buy unsweetened.

A small amount of fat should be present in the human diet, as they also play an important role in the functioning of the human body.

Sources of carbohydrates

• vegetables (potatoes, cabbage, carrots, beets, etc.);
• salads and herbs;
• cereals (millet, buckwheat, rice and others);
• fruits and berries.

Vegetables and greens, in addition to carbohydrates, also contain fiber, with the exception of potatoes. These foods form the basis of the diet. It is better not to get carried away with fruits and berries, as they contain natural sugar.

Foods that should not be in the diet

The following foods are best avoided or kept to a minimum:

• trans fats, that is, the so-called fast food;
• carbonated drinks, especially sweet ones;
• mayonnaise and other sauces;
• sugar and confectionery;
• semi-finished products (sausages, dumplings, etc.);
• alcohol and energy drinks.

Sample menu for a week

Use the information above to help you develop a healthy diet for weight loss at home. When planning a regimen, do not underestimate the number of daily calories, otherwise it will not be a healthy diet, but a diet.

As you know, they are ineffective and have a short-term result. The principle of dieting is a severe calorie deficit. As a result, after strict adherence to such a diet, you, of course, will lose weight, but when you return to regular food, the excess weight will quickly return back.

Eating well is not a short-term diet, but a lifestyle of your choice. It will need to be held constantly, so there is no need to chase quick results.

The table of proper nutrition for weight loss for every day is given below. It can only be used by healthy people. In all other cases, you need to consult a doctor. Weight will go away systematically, without sudden jumps.

Food intake	First	Second	Third	Fourth	Fifth
Monday	Buckwheat porridge, scrambled eggs, toast with butter	Unflavored yogurt, apple	Noodle soup, steamed burgers, vinaigrette	Cottage cheese with sour cream and herbs	Stewed fish with onions and carrots
Tuesday	Wheat porridge, apple, toast with jam	A handful of dried fruits and nuts	Pickle, stewed chicken hearts, seaweed salad	Banana, toast with cheese	Broccoli and green beans omelet, steamed chicken fillet
Wednesday	Curd casserole with noodles	Fruit salad	Buckwheat soup with mushrooms, meatball, lettuce	Smoothie with milk and kiwi	Lazy cabbage rolls, salad with funchez and vegetables
Thursday	Oat pancakes, berries	Lavash roll with chicken and vegetables	Tomato soup, squid salad	Toast with cheese and dried fruits	Vegetable casserole, stewed mackerel
Friday	Millet porridge with pumpkin, apple	Cottage cheese sandwich with herbs	Ukha, stewed cabbage with chicken	Cereal bar	Chicken breast in kefir, tomato and onion salad
Saturday	Carrot casserole, banana	Bread with cheese, tomato and herbs	Meatball soup, broccoli salad with cheese	Leaf salad	Vegetable stew, fish cakes
Sunday	Omelet with spinach and herbs, toast with butter and cheese	Smoothie with milk and banana	Cabbage soup, vinaigrette, steam cutlet	Curd balls	Boiled beans and lettuce

If you use the table above, you can create a dietary menu for the week. Any meal can be accompanied by a cup of tea or coffee, but no sugar. If it is very difficult to do without sweets, then drinks should be drunk with honey or dried fruits. It is also better to limit salt. Some fruits (banana, grapes) should not be carried away either, as they contain a lot of calories.

Don't forget about water. If you drink a glass of liquid every hour, then 1.5-2 liters will be enough per day. In addition, this way the body will more easily get used to the regime, and a person will have a natural thirst.

Proper nutrition recipes

In order not to get frustrated with proper nutrition, and it was not burdensome for you, choose the foods that you love. Having found recipes with them, you can create a delicious dietary menu. The simplest examples of dishes will be given below. They are great for low-calorie meals.

Tomato soup (42 kcal per 100 grams)

Ingredients:

• tomatoes - 700 grams;
• onions - 2 pieces;
• garlic - 1-2 cloves;
• wheat flour - 5 tbsp. l .;
• vegetable oil - 3 tbsp. l .;
• tomato paste - 100 grams;
• salt, pepper - to taste.

Cooking algorithm:

Oat pancakes (170 kcal per 100 grams)

Ingredients:

• oatmeal (or bran) - 250 grams;
• milk - 0.5 liters;
• chicken eggs - 2 pcs.;
• sunflower oil - 2 tbsp. l .;
• salt, sugar - to taste.

Cooking algorithm:

1. Fill the flakes with water and let them swell. Then grind the mass with a blender.
2. Add milk, eggs, salt, sugar. Mix everything thoroughly.
3. Pour the dough into a hot frying pan and fry the pancakes on both sides.

Curd balls (170 kcal per 100 grams)

Ingredients:

• fat-free cottage cheese (no more than 1% fat) - 150 grams;
• sugar - 2 tbsp. l .;
• semolina or oat bran - 2-3 tbsp. l .;
• egg - 1 pc.

Cooking algorithm:

We always want to look great and be healthy at the same time. But this is impossible if the person is overweight. To lose weight, you need to completely change your lifestyle and, above all, your diet. Healthy food can be not only healthy, but also delicious. If you are serious about changing yourself, then nothing can stop your desire, and this article will be a good tip. We are confident that you will succeed!

I'll start, perhaps, with what I have spoken and written about more than once: proper nutrition is not a diet and not a set of restrictions or prohibitions, but a balanced diet in which the body receives the "right" carbohydrates, fats and proteins in the required amount (not more and not less), which allows all organs and systems to work clearly and without interruption. Therefore, the menu of proper nutrition for weight loss should by no means be reduced to two apples and a glass of kefir, but should consist of 4-5 full meals with the necessary distribution of calories, as well as proteins, fats, carbohydrates (hereinafter - BZHU ).

Yes, the question that haunts many who wants to lose weight, I cannot ignore: “what’s bad if, keeping within my 1200 kcal / day, I can also eat a roll / chips / hamburger / fried potatoes / sandwich with mayonnaise ... "Of course, following a simple logic (if you spend more kcal than you eat), the process of losing weight will go on.

But we should not forget the main thing: the level of our hormonal background depends largely on the amount of consumed fats (exactly those that our body needs most: nuts and cold-pressed oils, fatty fish) and for the most part these are non-animal fats ( = saturated fat), which should be limited.

So, improper nutrition leads to insufficient / excessive production of one or another hormone, which in turn leads to the destruction of bone / muscle tissue, poor metabolism, problems with the reproductive system, etc. Now, I think, it is clear why you should not replace the menu with the correct food for rolls, "sneakers", sausage - you indirectly affect the work of the endocrine system, provoking malfunctions in its work, i.e. incorrect production of hormones.

From "food junk" (fast food, all fried foods, mayonnaise salads, chips, baked goods, in a word, food high in fat and fast carbohydrates), the risk of developing gallstone disease increases by 80%! Why? .. It is the crystallized cholesterol (90% of the stones are made of it!) To blame.

Also, the lack of a proper diet causes the syndrome of "lazy stomach" known to many (heaviness, feeling of satiety, which is present for a long time (!), Constipation) and, as a result, the inability of bile to penetrate into the gastrointestinal tract (it stagnates in the gallbladder, forming "crystals "- future stones).

This is all, returning to the question of why it is not worth it, keeping within "your 1200 kcal" and at the same time not gaining weight, to eat what you can regret very much in a few years (alas, this is an example of many relatives from my environment).

Proper nutrition: weight loss menu

Basis of the diet

Eating a healthy diet should be based on vegetables, fruits, grains / legumes, lean meats, poultry, fish / seafood and of course dairy products.

From this seemingly small list of products, believe me, you can cook whatever your heart desires. Moreover, to make it tasty, beautiful, healthy and without harm to the figure.

You can learn how to distribute calories throughout the day (and not only) from. Many aspects are covered there, so I will not repeat myself, I will dwell in more detail on the menu of proper nutrition for weight loss.

You can also calculate it yourself (which, by the way, are used by fitness gurus and nutritionists) your daily calorie intake... Remember that it is enough to create a 20% calorie deficit for weight loss. It is very important to stick to this number, this is 100% the guarantee of your success.

I propose to consider specific examples and variations, of course, with calorie counting and recipes for those dishes that do not belong to the category "just cut and cook" :)

Slimming menu. Day 1

Weekday menu

I will make a reservation right away: of course, it is not at all necessary to eat porridge for breakfast on Monday, if you have left or You can change the rations of the days in places, I just offer an approximate menu (but with a clear calculation of calories and the correct distribution of BJU throughout the day).

Yes, the menu, of course, also implies that many people simply do not have time to cook on weekdays. Therefore, it is better to cook breakfast porridge (or steam it with boiling water) in the evening. By the way, try not to use "quick" cereals, cook whole cereals: this is both healthier and a feeling of satiety for a long time (because more fiber).

I advise you to cook meat, poultry or fish for future use (2 days). I also advise you to cook containers with snacks on the eve. It's simple, you just have to want and get into the rhythm!

Breakfast

• Porridge (40 g dry) to your taste: oatmeal / buckwheat / barley / wheat / corn / brown rice ~ 136 kcal(based on 340 kcal / 100 g)
• Nuts or pumpkin seeds (15 g) ~ 83 kcal
• Dried fruits (e.g. dried apricots, 20 g) ~ 44 kcal
• Boiled egg, 1 pc. (optional) ~ 80 kcal
• A cup of tea (0 kcal) or coffee with milk (50 ml) ~ 30 kcal

Total breakfast = 381 kcal

Snack 1

• A cup (250 ml) of kefir or fermented baked milk ~ 142 kcal OR soft curd 4% (no fillers, 150 g) ~ 129 kcal
• A small handful of nuts (10 g) ~ 55 kcal
• Apple (150g) ~ 70 kcal

• Soft cottage cheese 4% (150 g) ~ 129 kcal
• Whole grain crisps * (2 pcs = 10 g) with cheese (20 g) ~ 100 kcal

* It is not necessary to eat everything at once, you can “remove” those positions that are not of interest to you, or replace them with similar products (for example, replace the apple with nectarine, carrots, strawberries, persimmons, etc.).

Total snack = 229-267 kcal

Dinner

• Oven-baked chicken breast / turkey (either pan-braised or steamed, 200 g) ~ 224 kcal
• Rice red "Ruby" or black * (50 g dry) ~ 181 kcal
• Vegetable salad with olive oil (cucumber, tomato, pepper, greens, radish, 200 g) ~ 100 kcal

* Rice can be replaced with any other cereals / legumes of your choice (buckwheat, barley, pearl barley, lentils). You can refuse altogether if you are sure that the salad will be enough for you.

Total lunch = 505 calories with rice (324 calories without rice)

Snack 2

• Fresh vegetables or fruits with a low glycemic index - at the very bottom of the page (I recommend an excellent salad: carrots, green apple, celery root 150 g) ~ 48 kcal
• Curd casserole (no sugar; 150 g) ~ 141 kcal

Total snack = 189 kcal

Dinner

• Fresh vegetables, herbs (sliced ​​or salad, 200 g) ~ 80 kcal
• Fish baked with thyme and rosemary (pink salmon (142 kcal / 100 g), chum salmon (138 kcal / 100 g), tuna (101 kcal / 100 g), mackerel (191 kcal / 100 g), 150-200 g ~ 280-380 kcal(depending on the type of fish)

Total dinner = 360-460 kcal

In total, 1664 kcal per day (I summed up the calorie content of all meals without refusing any products on the menu, taking into account the calorie content based on the maximum portion).

Agree, the portions are rather big, there is always an alternative (you can refuse from some positions, replace or eat less so as not to overeat), and most importantly, you are full and happy all day, and each calorie is in its place!

Slimming menu. Day 2

Weekday menu

"Other" types of flour (flaxseed, spelled, chickpea,) will help you diversify yours and make them as useful as possible. It is advisable not to use high-grade wheat flour for weight loss (it is a "fast" carbohydrate, moreover - a "dummy" - in such flour there is no benefit or fiber).

Come up with salads by combining different vegetables (and fruits!), Greens (radishes, celery, cabbage, seaweed, arugula, grapefruit, pomegranate, types of lettuce).

Learn to "deceive" your body: asks for something sweet for dinner - prepare a "sweet" salad of apple, celery root and carrots (you can season with soft cottage cheese / natural yogurt or a spoonful of olive oil) ~ 50 kcal / 100 g. Also using, for example, you can make a sweet omelet. And if you add a little coconut or poppy seeds, cottage cheese, fiber or bran to it, you get a kind of "evening treat" without harm to your figure :)

By the way, fiber (1-2 tablespoons) or (what is it) can also be added to kefir, cottage cheese, fermented baked milk, their calorie content can be ignored (the body does not process coarse fiber, but uses it as a "brush" and removes it along with slags and toxins).

I think it's hardly worth repeating about the simple rule "if you want to eat, drink some water", everyone has heard about it. When eating fiber, be sure to drink more!

4.2 out of 5

Eating habits invariably affect your appearance and well-being. Nutritionists and doctors advise to give up fast food products, moderate alcohol and sugar consumption, and exclude fried, fatty foods. Harmful food in large quantities acts as a poison, gradually disrupting all processes in the body. In turn health food - the key to longevity and harmony.

How to plan a healthy meal every day?

Proper nutrition is based on 5 main rules:

• Eat a varied, healthy diet that includes proteins, carbohydrates, fats, vitamins and minerals;
• Eat to a state of light satiety and never overeat;
• Eat moderate meals every 2-3 hours;
• Drink 1.5 liters of clean water daily;
• Give up fried, smoked, fatty, sweet foods.

Wellness food is not a diet, but the most acceptable way of life for a person. As soon as the correct diet becomes a habit, the attitude towards food in general changes. Due to the lack of food additives, a large amount of spices, salt, sugar in products, the sense of smell is aggravated, the sensitivity of taste buds increases. People who give up sugar feel the subtle aroma of fruits and vegetables much better.

A healthy diet for every day includes full breakfast, nutritious lunch and light dinner. Also, the diet includes 2-3 snacks between meals. For lunch and afternoon tea, fruits, nuts, berries, kefir, yoghurts, and cottage cheese are more suitable. It is important that the break between meals does not exceed four hours.

A hearty breakfast and a hearty lunch prevent you from overeating in the evening. In the morning you can indulge in some sweets, cereals with fruits, nuts, honey. If you have a hard day, then eat for breakfast an omelet with vegetables, a sandwich with cheese, a cup of coffee with milk or tea.

Healthy eating principles and menus for the week

The basic principle health food consists of frequent snacks with natural products... The menu must include cereals, vegetables, meat, fish, seafood, fruits, dairy products. The preferred size for 1 serving is 200-250 g.

It is better to prepare a healthy food menu for the week in advance. This will save you time and not painfully invent recipes. Write down a grocery list, buy what you need, and cook healthy meals.

Healthy eating involves eating a lot of vegetables. They can be used to create amazing salads dressed with olive oil and mustard. Add nuts, seeds, herbs, spices, olives, berries to vegetables. Use recipes for stewed, baked vegetables for a healthy diet and a menu for a week, cook dishes on the grill and in a double boiler.

Prohibited healthy food menu products for the week

The secret to a perfect figure lies in avoiding useless foods. A healthy diet for the week excludes:

• sugar, alcohol, juices in bags;
• pork, duck, sausages, sausages, mayonnaise, canned food;
• pasta, potatoes, white rice;
• grapes, semolina, wheat porridge, bread, chips, salted nuts, raisins, chocolate.

Healthy food menu option for the week

Monday:

• Breakfast: 130 g of buckwheat porridge, nectarine, cocoa without sugar;
• 2nd breakfast: 1 boiled egg, 150 g of vegetable salad with vegetable oil, tea;
• Lunch: a plate of pickle in meat broth, 200 g of cabbage rolls with meat and buckwheat, a glass of natural juice;
• Afternoon snack: grilled mushrooms, vegetable salad, tea;
• Dinner: 110 g of boiled pilengas, 100 g of vegetable and onion salad, tea;
• Dinner 2: 100 g of low-fat cottage cheese.

• Breakfast: 130 g of barley porridge, 30 g of hard cheese, cocoa with milk;
• 2 breakfast: salad of squid, cucumber, peas and sour cream (130 g);
• Lunch: a plate of okroshka, steamed meat cutlet, vegetable salad, sugar-free compote;
• Afternoon snack: 100 g of cottage cheese with honey, tea;
• Dinner: 100 g chicken fillet, salad, tea;
• Dinner 2: 100 g of low-fat cottage cheese.

• Breakfast: 130 g of oatmeal, 1 apple, coffee with milk;
• 2 breakfast: banana, tea;
• Lunch: a plate of pea soup, 100 g of chicken and vegetable salad;
• Afternoon snack: baked apple with cottage cheese and honey, tea;
• Dinner: 130 g of baked carp, vegetables;
• Dinner 2: a glass of kefir.

• Breakfast: 2 egg omelet, 50 g green peas, 1 whole grain loaf;
• 2nd breakfast: 130 g of vinaigrette;
• Lunch: borscht in meat broth, steamed cutlet, salad, unsweetened compote;
• Afternoon snack: 100 g of cottage cheese casserole, apple, tea;
• Dinner: 110 g of boiled pike perch, 150 g of boiled cauliflower, tea;
• Dinner 2: a glass of kefir.

• Breakfast: 130 g of cottage cheese with fruit and honey, tea;
• 2 breakfast: 30 g of nuts;
• Lunch: a plate of borscht, meatballs, baked zucchini, compote;
• Afternoon snack: pomegranate;
• Dinner: 150 g sprat with onions and vegetables, tea;
• Dinner 2: a glass of kefir.

• Breakfast: oatmeal with nuts, 1 apple, cocoa with milk;
• 2nd breakfast: 50 g of chicken and 1 grain loaf;
• Lunch: vegetable and chicken stew, tea;
• Afternoon snack: 100 g low-fat cottage cheese, 1 apple;
• Dinner: 200 g shrimp, lettuce;
• Dinner 2: a glass of yogurt.

Sunday:

• Breakfast: 2 soft-boiled eggs, vegetable salad, cocoa with milk;
• 2 breakfast: carrots with sour cream and seeds;
• Lunch: soup on meat broth with broccoli, carrots, herbs, cutlet, salad;
• Afternoon snack: beetroot salad with prunes;
• Dinner: chicken breast with mushrooms and vegetables;
• Dinner 2: a glass of kefir.

Healthy summer meals should be varied with fresh berries., fruits, vegetables. Add your favorite berries and fruits to cereals, eat them for lunch and afternoon tea. Mix raspberries, strawberries, currants with cottage cheese.

If you are looking for a healthy summer meal plan, choose seasonal fruits and vegetables, but don't overdo it. Fruit is best eaten after cereals or separately from the main meal. It is not recommended to eat fruit after 3 pm.

To make a healthy eating plan for the week, review the allowed and prohibited foods. Mix meat with vegetables, add cereals and various greens to them. Today there are many recipes based on healthy products.

Change the healthy food menu for the week depending on your mood... If you don't feel like porridge in the morning, heat up a bowl of soup or eat a delicious chicken salad. Food should be enjoyable and nourish the body with useful substances.

Have you ever tried to compose yourself a healthy nutrition menu for a week, and then match it for the next seven days? After all, everyone has heard the phrase that we are what we eat. Unfortunately, most of us immediately forget about it as soon as we see fast food, sweet and fatty foods. Absorbing all these delights of modernity, we completely forget about the consequences that entail the use of extra fats and calories.

In fact, the cause of excess weight and health problems is not only ignorance of the healthy diet menu. Omitting the problem of insufficient physical activity of the majority of the population, there are also a number of other reasons that adversely affect our body. Here is some of them:

• morning without breakfast;
• numerous snacks "on the go";
• dry water;
• not drinking enough water per day;
• adding harmful additives to food;

A healthy diet for a week will be beneficial for a person, which enriches the body every day with all the necessary microelements in the amount of the daily norm, satisfies hunger, and brings aesthetic and moral pleasure. Healthy foods include cereals, vegetables and fruits, meat and fish, whole grain buns and pasta. Can't give up sweets? Then reduce its consumption as much as possible, at least to once a day.

The menu for the proper nutrition program is not only the use of buckwheat and vegetables, as some believe, and it does not cost colossal amounts, as others believe. In fact, healthy food is in our refrigerators every day, you just need to prepare it so that it enriches our body with energy and does not harm it. Therefore, we can safely say that everyone can observe an inexpensive menu of proper nutrition on their table.

In order for food to be truly healthy, you need to not only adhere to a proper nutrition program for a week, but also follow a number of rules every day:

• eat every day at the same time;
• the break between meals should be no more than 4 hours;
• make it a habit not only to have breakfast, lunch and dinner, but also to devote time to the second breakfast and afternoon tea;
• the last meal should be 2-3 hours before bedtime;
• calculate portions so that they satisfy your hunger, but do not create heaviness in the stomach;
• drink at least 1.5 liters of water per day, while the first 200 ml drink half an hour before breakfast;
• a diet of proper nutrition for a week should take into account the age and physical characteristics of a person;
• it is best to bake, boil, stew and steam food; fried foods should, if not completely excluded from the diet, then minimize their use.

In order to make it easier to start eating healthy food, it is recommended to draw up a weekly healthy diet menu in advance.

This will save both time for preparing the next snack, and money (after all, then you will not need to buy "healthy yogurt" instead of a hot dog on the go).

It will not be easy for everyone at once to correctly compose their menu and think over a variety of dishes for every day, therefore, carefully study the already compiled schedule of proper nutrition for a week and, by making your adjustments to it, start eating right tomorrow.

Monday:

• Breakfast: Omelet with tomato and bell pepper. Coffee or tea.
• Second breakfast: Yogurt, dried apricots or peanuts.
• Lunch: Chicken broth with a piece of chicken meat, fish cakes and a salad of cabbage and cucumber, dressed with olive oil.
• Afternoon snack: Oatmeal cookies and herbal tea.
• Dinner: Greek salad and a small slice of boiled veal. Tea with milk.

• Breakfast: Buckwheat porridge and a slice of cheese. Orange juice.
• Second breakfast: Kefir with oatmeal and dried fruits.
• Lunch: Boiled potatoes and fish stew with vegetables. Coffee with milk.
• Afternoon snack: Banana and a glass of low-fat yogurt.
• Dinner: A serving of grilled meat and fruit salad.

• Breakfast: Rice porridge with a slice of boiled breast. Green tea.
• Second breakfast: Fermented baked milk and an apple.
• Lunch: Vegetable soup, vinaigrette and a slice of fish. Tea or coffee.
• Afternoon snack: Sandwich with fresh tomato.
• Dinner: Bell pepper and tomato salad with beef stew. Any fruit other than a banana. Mint tea with honey.

• Breakfast: Whole grain pasta with squash caviar and a slice of bread. Coffee with milk.
• Second breakfast: Cheese sandwich and peach juice.
• Lunch: Risotto and boiled turkey fillet. Dried fruits.
• Afternoon snack: Half marshmallow with kefir.
• Dinner: Ukha and fresh vegetable salad.

• Breakfast: Cheesecakes with tea.
• Second breakfast: Broccoli casserole.
• Lunch: cabbage soup and stewed potatoes with mushrooms.
• Afternoon snack: Boiled egg and a glass of fermented baked milk.
• Dinner: Lazy cabbage rolls and radish salad.

• Breakfast: Oat pancakes and coffee.
• Second breakfast: Fruit with whipped cream
• Lunch: Potato soup, sauerkraut.
• Afternoon snack: Cottage cheese casserole.
• Dinner: Barbecue with a portion of "green salad" seasoned with lemon juice and butter.

Sunday:

• Breakfast: Millet porridge and a slice of cheese. Juice.
• Second breakfast: A handful of nuts.
• Lunch: Pork baked with vegetables and a slice of bread.
• Afternoon snack: Fresh fruit.
• Dinner: Vegetable stew and yogurt.

Try not to skip scheduled meals and follow the nutritional school menu.

If you did not manage to eat on time, this does not mean that you need to add more products to the next meal and overeat, you can just make the portion a little larger.

Adhering to this diet, in the future it will be easy for you to draw up a menu of proper nutrition for a month and follow it. In addition, having studied all sorts of options, you will easily prepare more and more new dishes that fit into the concept of "proper nutrition for the week."