Sample meal plan for weight loss. Proper nutrition for weight loss at home - weekly menu

Healthy eating: menu for the week , compiled taking into account the daily need for biologically active substances, helps provide all vital systems of the human body, brings gastronomic pleasure, and helps prolong youth and health.

Important! The main difference between a healthy diet and various diets is the need to change your eating lifestyle, and not just limit the consumption of certain food groups for a relatively short period of time.

Such nutrition implies a conscious refusal of foods that are harmful to health. The Dukan diet offers the same thing - a menu for every day, the table of which shows in great detail the permitted foods.

• sweet carbonated water, energy drinks;
• smoked meats, marinades and pickles;
• chips and fast food;
• mayonnaise and canned food.

Basic concepts of healthy eating

By following the simple rules of a healthy nutritional diet, you can achieve lasting positive results: ideal weight, slim figure, good health.

Set of rules for healthy eating:

1. Breakfast is a must! Nutritionists recommend eating the most nutritious foods before 15:00, since metabolic processes are more active before lunch.
2. Eating 5 meals a day throughout the day ensures gentle functioning of the digestive organs.
3. Drink a glass of warm water before each main meal.
4. Drink water according to daily needs and at least 1.5 liters.
5. Daily adherence to a meal plan facilitates the work of the stomach, allowing it to produce the necessary amount of juice necessary for digestion.
6. A balanced ratio of proteins, fats and carbohydrates in the daily menu provides the nutritional value of food.
7. It is recommended to plan your evening meal at least 3 hours before bedtime.
8. The caloric content of food is of great importance, since eating high-calorie foods in large quantities leads to excessive obesity, while eating low-calorie foods provokes weight loss and exhaustion.
9. When compiling an optimal diet, it is necessary to take into account lifestyle, climate, type of nervous system, age - all these concepts affect the speed of metabolic processes.
10. You can diversify the dishes you eat with the help of spices, herbs and seasonings.
11. High-quality products that have undergone minimal heat treatment are most useful in creating a healthy diet.
12. Eating raw, boiled, stewed, baked and steamed foods.
13. Refusal of smoked, fried, pickled and salted foods.
14. Increasing the consumption of plant foods rich in fiber: vegetables, herbs and fruits.These products help to naturally cleanse the intestines of toxic substances, toxins and carcinogens.

Did you know? Planning and carrying out the 1st fasting per week promotes weight loss.

Diet healthy eating: menu for a week that promotes weight loss

A weekly menu that promotes weight loss should be optimally balanced and varied, which is why it can be called healthy.

Interesting! You can include your favorite dishes in the weekly menu, but they should be repeated no more than once a week.

An important point in maintaining a healthy diet is constant monitoring of weight and well-being.

The following example will help you create an optimal healthy eating menu for the week:

Monday

• Breakfast: porridge seasoned with a handful of nuts and steamed dried fruits, a boiled egg, a cup of cocoa.
• Lunch: 2 baked apples stuffed with cottage cheese and raisins.
• Dinner: chicken soup, whole grain bread, a portion of low-fat steamed or boiled fish.
• Afternoon snack: 1 glass of kefir, fermented baked milk or acidophilus.
• Dinner: fresh vegetable salad seasoned with kefir, balsamic vinegar or vegetable oil, stewed or boiled chicken breast.

Tuesday

• Breakfast: porridge, a glass of yogurt, unsweetened tea with lemon.
• Lunch: 100-150 g of a mixture of dried fruits and nuts.
• Dinner: vegetable cream soup, chicken with stewed vegetables, fresh juice.
• Afternoon snack: cottage cheese with the addition of chopped herbs.
• Dinner: rice with seafood, a handful of olives.

Wednesday

• Breakfast: porridge, hard cheese, coffee or chicory.
• Lunch: 1-2 citrus fruits
• Dinner: mushroom soup, veal with vegetable side dish, berry jelly.
• Afternoon snack: skim cheese.
• Dinner: vegetable stew.

Thursday

• Breakfast: steam omelette, vegetable salad, ginger tea.
• Lunch: cottage cheese.
• Dinner: meat soup with croutons, lazy cabbage rolls or vegetable stew, cocoa.
• Afternoon snack: 1 cup unsweetened yogurt with a handful of dried fruits or nuts.
• Dinner: fish casserole, vinaigrette.

Friday

• Breakfast: 100 - 135 g whole grain bread, a slice of cheese and red fish.
• Lunch: 1 glass of acidophilus, yogurt or fermented baked milk, a handful of dried fruits.
• Dinner: chicken broth, stewed or sauerkraut, baked chicken, cocoa.
• Afternoon snack: fruit dessert: jelly or pudding.
• Dinner: cheese casserole.

Saturday

• Breakfast: porridge, portion of lean pork, coffee.
• Lunch: salad of fruits, berries, nuts.
• Dinner: vegetarian pilaf, cheese, compote.
• Afternoon snack: 1 cup unsweetened yogurt, biscuit.
• Dinner: steamed fish cutlets with grilled vegetables, unsweetened tea.

Sunday

• Breakfast: porridge, poached egg, cheese, coffee.
• Lunch: a glass of juice and biscuits
• Dinner: soup with meatballs, vegetable casserole, compote.
• Afternoon snack: cottage cheese with a spoon of honey or jam.
• Dinner: rice babka with raisins or apples.

Important! The serving size should satisfy hunger without causing a feeling of heaviness in the stomach. Optimally sized portions will fill you up without allowing you to overeat. You should not take very small portions, as regular malnutrition puts the body into a stressful state, thereby contributing to eating disorders, overeating, and, accordingly, the accumulation of fat reserves. Too large portions provoke a feeling of fullness in the stomach and the deposition of extra pounds on the hips and waist.

Sunday can also serve as a fasting day, during which you should consume seasonal vegetables, fruits, water, and tea.

According to fan reviews healthy eating: weekly menu with recipes can be compiled in the form of a table or list and hung in the kitchen. This technique will make it easier to solve the question: “What to cook today?” and will allow you to take into account the gastronomic wishes of all family members.

Conscious choice and adherence to the rules of healthy eating does not mean that now you cannot treat yourself to a piece of cake, chocolate, or delicious pastries. On the contrary, you can allow yourself goodies, but 1-2 times a week and, of course, within reasonable limits.

Following a healthy diet contributes better than any diet to good health, a good figure and an excellent mood.

I think everyone knows that now in Russia and in other countries there are a large number of overweight people. According to the Russian Institute of Nutrition, more than 60% of women and 50% of men after 30 years are overweight. In connection with this problem, there are many diets that shout at every corner: lose 10 kg in a week, etc. Or: buy these pills, eat what you want, and lose weight. And people who don’t know how to lose weight rush to all these calls.

As a result, the sellers of expensive pills became rich, but the excess weight was and remains. If you are reading this article, then it’s time to pull yourself together and apply proper nutrition to lose weight.

Proper nutrition is not a diet, as many people believe. This is not a temporary restriction of yourself, your loved one, in goodies for the purpose of losing weight. The right diet for losing kg is a system and principles, adhering to which you can not only lose weight, but also become more energetic, healthier, and more active. The main conclusion is that you need to stick to proper nutrition not for a week or a month, but for your whole life.

People in many areas acquire various habits that help them live, and sometimes, on the contrary, hinder them. The way you eat today is your habit, perhaps established in childhood. As my mother fed, as she taught, everything continues to this day. And if you have problems with this habit, then you need to urgently get rid of it and change it to a good habit.

You can get used to proper nutrition, which will help you feel good throughout your life and maintain a normal weight, in 3 weeks. This is the minimum time that needs to be allocated to get used to healthy products, to a new regime, to a new way of life. The first days you will be “broken”, you will be drawn to familiar foods, but you don’t give up.

And after 3 weeks you will easily be able to look at your previously favorite sausage (cakes, chips, hamburgers, soda, fried meat - underline what is necessary). What is proper nutrition for weight loss?

Well, are you ready to become slim and healthy? Then carefully study the principles of your new menu. Proper nutrition for weight loss requires quite a lot of study.

Water is the source of life

Life without water is unthinkable. You simply owe it to yourself to learn to drink enough water every day. This is the first step you need to take to lose weight and get healthier. An adult should drink 30-40 ml of water per 1 kg of body weight every day.

Example, your weight is 60 kg, multiply by 40, we get 2.4 liters. If the weight is more than 100 kg, then multiply by 30 ml.

Children have different standards. Look at the table with children's standards. As you can see, children need even more water than adults. Therefore, teach your children to drink enough and do not forbid them to drink food if they want.

What do we consider water? Of course, ordinary clean water without gas. You can also include green tea without sugar and herbal infusions/teas in this amount. That's all. Soups, milk, juice do not count.

It is important not just to drink water, but to drink it correctly. It is important to drink most of your water in the first half of the day.

Many people also have a question: If I drink a lot, will I constantly run to the toilet? But I can’t afford this with my job... I answer: for the first 7-10 days, trips to the toilet will indeed be more frequent. Next, the body will get used to the water and will not excrete it in such quantities. A healthy person who drinks enough fluids should go to the toilet on average every 2 hours.

If it is not possible to run to the toilet often in the first days, then start drinking not all your quota at once, but gradually.

Another popular question: If I drink a lot, will I get swelling? I answer: no, if you drink as I described above. On the contrary, if there was swelling, it will go away within the first week. This has been tested on many of my clients who came with excess weight and swelling. When the body does not have enough water, it stores it. If there is enough water, then the excess supplies will go away.

If you still have questions, ask them in the comments!

Eat small and often

Everyone has heard this slogan. But few people do this. Most of the population eats a large dinner at home, and during the day is content with snacks on the go. At best, he has lunch in a cafe or canteen. There is often simply no time for breakfast. This diet is guaranteed to lead to weight gain. Let this happen not at age 20, but a little later.

Breakfast is a very important meal of the day. There is no way to do without it. For breakfast you need to eat, which will charge you with energy. This is porridge, maybe milk, or porridge with eggs (omelet) or meat.

There should be two snacks a day: morning and afternoon. For a morning snack (between breakfast and lunch) you can eat fruit (complex carbohydrates), fresh vegetables or a vegetable salad with a boiled egg, and a handful of nuts. For the second snack (between lunch and dinner) it is better to give preference (drink a glass of kefir, eat 100 grams of cottage cheese with herbs or cottage cheese casserole).

Lunch is the largest calorie meal. For lunch you can have soup, for the main course - a piece of fish, meat, poultry with vegetables. When losing weight, you can no longer eat any carbohydrates for dinner (that is, you can’t eat porridge, pasta, bread). Dinner consists of two components: protein + vegetables.

There should be a gap of 3-4 hours between meals. Avoiding food for too long can lead to low blood sugar levels and extreme hunger. As a result, you are drawn to, which serve as the fastest source of glucose (sugar). And there is a high probability of overeating.

So, proper nutrition for weight loss should be based on a regimen. Everyone adjusts their time to suit themselves.

Protein product - meat, fish, seafood, lean poultry (chicken or turkey), soybeans, cottage cheese.

Replace bad foods with healthy ones

Everything here is extremely simple. Stop poisoning yourself with all sorts of crap with a bunch of chemical elements. Choose alternative natural products. Remember, your body is not a garbage pit into which you can throw whatever your heart desires. Chemistry has the ability to accumulate in cells. This is a ticking time bomb. If you ate chips today and washed them down with cola, then nothing will happen. But after a certain amount of time of regular ingestion of such food, a malfunction will occur at the cellular level.

And some kind of disease will definitely appear. This could be a stomach ulcer, cirrhosis of the liver or cancer. And you will not be able to sue the producers of this so-called food. Have you noticed that diseases are now much younger? Nowadays, young people and children suffer from old age diseases. And why? We are used to shifting all the blame onto the environment. But nutrition is more to blame.

Answer, did our grandfathers and great-grandmothers eat chips, crackers, store-bought mayonnaise, ketchup, sausages, and modern confectionery? No. Their food was natural. There is even a saying: cabbage soup and porridge are our food. And before, on such food they grew up healthy and strong. Because the porridge was made from whole grains, and not peeled and polished. Whole grains are a storehouse of all nutrients.

And now, from early childhood, children eat all this “chemical” industry, which accumulates and accumulates. And if the mother decides to “please” the child with something healthy, she will cook him porridge from white rice (which has nothing healthy, just starch) or pasta from premium flour (the same story as with rice - zero benefit). And he will buy “children’s” sausages in the store, which must be pink (the pink color of sausages is due to sodium nitrite, a cell killer).

We conclude - we read labels in the store and choose healthy products. If these are grain products, they should be minimally purified. Rice - only brown unpolished (it is the shell that contains the necessary nutrients), pasta - only from durum wheat, and even better, second grade. Flour - only whole grain or buckwheat, oatmeal, corn, rye. Yogurt - only natural, without dyes and sugar (it is better to make it yourself).

Ban on "food waste"

Ban yourself from buying products that can hardly be called food. This is outright garbage. This includes all industrially produced fast food, store-bought sauces, smoked meats, soda, and sausage. Also remove from your life products made from white flour, purified of all useful substances.

Naturally, proper nutrition for weight loss excludes most sweets and baked goods made from white flour from the diet.

In fact, you can make delicious food from good ingredients. For example, I periodically bake pizza for my children, they love it very much. I make the dough without yeast, using kefir and cottage cheese. Instead of white flour, I use whole wheat flour and a little oatmeal. I also add oat or wheat bran to the dough (bran is the best source, which is very necessary for weight loss and a healthy lifestyle). As a filling I use chicken breast (baked or stewed) and cheese. I make the sauce myself from tomatoes or tomato paste.

Thus, almost any recipe can be modified to suit you, replacing harmful foods with healthy ones.

Proper nutrition for weight loss - weekly menu

Now we get to the most interesting part. I’ll say right away - this is not a diet where you need to eat exactly as it is written. This is simply a guideline for substituting available products. You don't have to cook something new every day. You can cook for 2-3 days at once and eat the same thing for 2 days. The main thing in proper nutrition is to adhere to the principles, choose healthy foods and cook them with minimal or no fat.

In this table I will simply write what options there are for breakfast, lunch, dinner and snacks. The menu is designed for approximately 1200-1300 kcal. If you are actively involved in sports, then the portions need to be slightly increased. By clicking on the links highlighted in pink, you will see recipes for cooking dishes.

Take lunch boxes from home to work if there is no café with healthy food nearby.

Special notes: boiled beets and carrots have , they should not be eaten while losing weight (but should be eaten raw). Potatoes can be eaten in soups. We remove white rice and pasta made from premium flour. We also exclude confectionery and baked goods made from white flour. For the holidays, you can prepare a salad with homemade mayonnaise, but don’t get carried away, as it contains a lot of calories. Add refined olive oil to hot dishes, and unrefined flaxseed or olive oil to salads. You cannot eat more than 2 egg yolks per day.

Delicious recipes for proper weight loss

First, watch the video, where in just 4 minutes you will see many interesting ideas and recipes for proper nutrition.

Oatmeal pancake with fruit

You don't have to eat oatmeal in the morning. You can also cook buckwheat or brown rice. But you can prepare various interesting dishes from whole grain oat flakes, since they can partially replace flour. I offer an interesting recipe for oatcakes, because proper nutrition for weight loss is tasty and varied.

Ingredients:

• oatmeal - 40 gr.
• chicken egg - 1 pc.
• fruits or berries according to the season - 150 gr.
• natural yogurt - 2 tbsp.
• salt - to taste

If you are tired of porridge in the morning, then you can diversify the menu and make a pancake from oatmeal. This is done very easily. Mix 40 g in a bowl. oatmeal and one egg. Add some salt. Heat a non-stick frying pan well and place the resulting mixture on a dry and hot surface. Using a spoon, smooth the oatmeal over the entire bottom. Fry on both sides until light golden brown.

No need to fry until dark crusts. Eat this pancake with natural sugar-free yogurt, with fresh fruit or berries in season. And don't forget about green tea.

Chicken cutlets with vegetables

In fact, cutlets can be made not only from chicken, but from other lean meats. You can add any vegetables that are in the refrigerator to the minced meat, or you can make the cutlets exclusively with meat. Proper nutrition for weight loss allows for both of these options. But you should adhere to the principle of gentle cooking - do not fry, but stew, bake, steam.

Ingredients:

• zucchini - 1/2 pcs. (in winter you can use cabbage)
• chicken breast
• onions - 0.5 pcs.
• garlic - 1 clove
• salt, pepper - to taste

Grate the zucchini, onion and garlic on a coarse grater. If you want, you can grind it in a blender bowl. Cut the chicken breast into small cubes. Combine chicken and vegetables, salt and pepper. Form cutlets and steam them. You can also simmer the cutlets in a frying pan with water and soy sauce.

Instead of zucchini, you can take broccoli or cauliflower, which you need to boil a little beforehand.

I most often bake cutlets in the oven. To do this, place the formed cutlets on a baking sheet lined with parchment and cover the baking sheet with foil. Foil will help the cutlets not to dry out, but to be juicy inside. Bake for 20 minutes, then remove the foil and bake for another 7-10 minutes to brown the cutlets.

If you cook these cutlets for lunch, then eat them with a side dish (buckwheat, brown rice, black bread, whole grain bread, boiled cauliflower, boiled beans, chickpeas or lentils - your choice) and a salad of fresh vegetables. If you dine with these cutlets, you don’t need a side dish, just fresh vegetables.

Grilled chicken steak

Proper nutrition for weight loss welcomes low-fat sources of protein. And chicken breast is a very good source of protein. Learn to cook it deliciously, it's not difficult.

Ingredients:

• large chicken fillet - 700 gr.
• olive oil - 3 tbsp.
• lemon - 1/2 pcs.
• garlic - 2 cloves
• paprika - 1 tsp.
• mustard - 0.5 tbsp.
• salt, pepper - to taste

Cut chicken fillet into steak pieces. That is, you need to cut the fillet lengthwise into fairly thin slices so that they cook quickly. Now prepare the dressing. Mix olive oil, juice of half a lemon, paprika, mustard, salt, pepper and finely grated garlic (or squeezed through a press) well in a bowl.

Pour the resulting marinade over the chicken steaks and mix with your hands so that the meat is all covered with the sauce. Cover the container with cling film and place the chicken in the refrigerator to marinate. On average this process will take 1 hour.

Heat the grill pan well and fry the marinated chicken steaks without oil on both sides until golden brown. The grill pan allows you to fry meat without oil. If you don’t have such a frying pan, take one with a non-stick coating. These steaks can be eaten either for dinner with vegetables or for lunch with vegetables and a side dish. This amount is enough for 4 times.

Pizza without dough

Proper nutrition for weight loss can delight you with various delicacies, for example, you can even treat yourself to pizza, which will only contain 110 kcal per 100 grams. You can eat this pizza for both dinner and lunch, adding fresh vegetables to it. The crust will be made from minced chicken, without using dough. It is very tasty, appetizing and healthy.

Ingredients:

• chicken fillet - 400 gr.
• onions - 1 pc.
• garlic - 3 cloves
• tomato - 1 pc.
• champignons - 2 pcs.
• low-fat cheese - 50 gr.
• tomato paste - 2 tsp.
• spices to taste (no monosodium glutamate)

First, make minced chicken fillet with onions and garlic. To do this, you can take a meat grinder or chopper. Salt the minced meat to taste. Take a baking dish and place the resulting minced meat on it, turning it into a thin pancake with your hands. Make it the same thickness.

Preheat the oven to 180 degrees and bake this chicken pizza crust for 20 minutes. Meanwhile, chop the ingredients for the filling. Cut the champignons into thin slices, the tomatoes into slices, and grate the cheese on a coarse grater.

Take out the crust, brush it with tomato paste, add mushrooms and tomatoes. Sprinkle everything with cheese and spices. Different herbs will give a good aroma. It could be oregano, basil or rosemary. Bake the pizza for another 15 minutes to melt the cheese.

Oatmeal baskets with yogurt

This is a healthy breakfast for those who are already tired of oatmeal in the morning and want variety. Making such baskets is not difficult. Make them for several days at once and then in the morning it will take only a couple of minutes to prepare breakfast.

Ingredients:

• banana - 1 pc.
• honey - 1 tbsp.
• oat flakes - 100 gr.
• flax seeds - 1 tsp.
• cinnamon - 1/2 tsp.
• natural yogurt and berries for filling

Place one peeled banana and honey into the blender chopper. Blend it into a smooth puree. In a separate container, mix the dry ingredients: oatmeal, cinnamon and flax seeds. Pour banana puree into this mixture and stir thoroughly. You will get a thick mass.

Take muffin or cupcake tins and grease them lightly with olive oil. Place 1 tbsp in each ramekin. oat mass. Using your hands, shape the dough into little baskets. Do this carefully so that there are no holes in the baskets.

Place the baskets in an oven preheated to 180 degrees to bake for 15 minutes. Remove the baskets from the molds and fill them with yogurt and seasonal berries/fruits. It turns out to be a very tasty breakfast. You will get energy, protein, and microelements.

Proper nutrition for weight loss and more is actually a very broad topic. And I cannot cover all the nuances in one article. Previously, we organized a three-month nutrition school, where we told people what to eat, why and why. Therefore, I assume that you may still have questions. Be sure to ask them in the comments, I will answer. And remember that your health and beauty are in your hands!

For the normal existence of a healthy person, a rational diet is necessary. Its main task is to ensure that the body receives essential nutrients in the form of proteins, fats, carbohydrates, water, salts and vitamins. In addition, this method of nutrition is characterized by a variety of taste qualities of food and their culinary processing. Therefore, you should make it a mandatory rule to draw up a healthy nutrition menu for the week ahead.

The daily rational diet of a normal healthy person should contain up to 100 g of proteins, 60 - 80 g of fats and 500 g of carbohydrates. You also need to consume one and a half to two liters of fluid and up to 20 g of table salt.

Proper nutrition should contain a sufficient amount of minerals, vitamins and nutrients.

Food should also contain:

• metal salts (iron, copper);
• minerals necessary for the growth and development of cells in body organs;
• and vitamins – A, B1, B2, Bpp, B6, B12, C, D, E, K.

The latter are administered in relatively small quantities. However, their presence is mandatory, and their absence will lead to the development of various diseases: night blindness, polyneuritis, pellagra, anemia, scurvy, rickets.

1. Metal salts are found in greens, fruits, liver and meat. The body needs calcium salts contained in dairy products, cabbage, vegetables and fruits. Phosphorus compounds are present in milk and its products, egg yolks. Potassium salts are found in potatoes and other vegetables.
2. Vitamin A is present in the form of carotene in carrots, spinach, rose hips, fish oil, egg yolks, and butter.
3. B vitamins are present in cereal peels and bran, brewer's and baker's yeast, legumes, meat products and liver, spinach, peanuts, and citrus fruits.
4. Fish, butter, and eggs are rich in vitamin D.
5. Vitamin E is present in milk, vegetables, grains, egg yolks and lard.

Insufficient intake of animal proteins in food can lead to a number of diseases.

Of the total daily amount of proteins, 60% should be covered by the so-called complete proteins. These are animal proteins that are found in meat, fish, poultry, dairy products and eggs. The remaining 40% comes from plant proteins, with the exception of potato protein, which is also complete.

Fats are also divided into animal and vegetable.

• Products containing animal fats are lard, sour cream, butter, cheese, milk, egg yolks.
• Accordingly, vegetable fats are oils that are produced from plant seeds. These are sunflower, corn, olive, cotton, peanut and others.

Unlike vegetable fats, animal fats contain lipoids, which have a higher nutritional value for the human body.

Sources of carbohydrates are flour, bread, cereals, potatoes, honey, milk, vegetables, fruits, berries and sugar.

The main principle of proper nutrition follows from the above. It must be complete and contain in the required quantities all vital products of animal and plant origin.

Differences in menu planning for women and men

When drawing up a menu for every day, it is necessary to take into account the person’s weight, age, and climatic conditions. The change of seasons is also important, because in winter a person needs much more energy than in summer. These are factors that determine the amount of energy expended by the body. That is why the daily diet is usually calculated in calories per kilogram of weight. This is an indicator of the amount of necessary energy that will be expended by the body.

• For people engaged in mental work, office employees, and the service sector, the daily amount of required calories is calculated based on 40 calories per kilogram of body weight.
• For those who do physical labor, the calculation is 50 calories per kilogram.
• Builders, miners, and agricultural workers must eat more heavily because their work is hard and they expend a lot of energy. Therefore, here the calorie intake should be the highest - up to 70 - 80 calories per kilogram of weight.

For men, foods richer in calories and proteins are suitable. Since representatives of the stronger sex spend more energy on maintaining their body. Their muscle mass is also higher. Therefore, for a man of average build who works in an office, about 3,500 calories per day are needed. It is also important that foods contain slightly more selenium and zinc.

The women's menu differs from the men's menu in that it contains fewer calories. 2500 calories per day are enough for the normal functioning of the female body. The menu should contain products that include calcium, unsaturated fatty acids, and collagen. Proper nutrition for weight loss can be lower in calories.

At a young age, women's metabolism is quite high, so you can sometimes allow yourself more sweets and even fatty foods. However, after twenty-five you need to slightly reduce your caloric intake so as not to gain excess weight. After thirty it will be very difficult to get rid of it.

Healthy nutrition menu for the week

There should be several meals at different times throughout the day. Traditions of different nations and all kinds of diets offer 3 – 6 meals a day. However, the most acceptable in current conditions is a menu of 3 to 5 meals per day.

• Breakfast should account for 30 - 35% of the calories of the daily diet.
• Lunch should consume 45–50% of calories.
• And for dinner - only 20%.

When creating a menu for the week, you need to take into account that for breakfast it is better to choose porridge with milk or water with dried fruits and nuts. They are suitable for whole grain bread with cheese or butter, kefir, fermented baked milk. In the morning, you can gain strength before the upcoming working day with chicken or quail eggs in the form of an omelet or soft-boiled. In summer, a fresh salad - vegetable or fruit - will be good.

For lunch, soups are preferred - borscht, chicken broth, pickle soup, cabbage soup, bean soup, mushroom soup, etc. The second course should also be hearty, but not so filling that it makes you sleepy after lunch. For example, vegetable stew or goulash with a piece of fish or cutlet, durum wheat pasta with cheese and sauce. And a fresh vegetable salad would be a great addition.

Dinner should not be rich in protein foods; it is better to avoid fried foods. Salads, steamed cutlets, and vegetable dishes are preferred. Cottage cheese casseroles and cheesecakes will perfectly fill you up before a night's rest. And kefir or yogurt will stimulate the digestive process.

Recipes by day of the week

We offer main dishes from the presented menu by day of the week.

Omelette with tomatoes

Take:

1. 4 eggs.
2. 2 tomatoes.
3. Grated cheese – 2 tbsp. spoons.
4. Greenery.
5. Flour - Art. spoon.
6. Butter – 40 g.

Cut the tomatoes into pieces, chop the onion and herbs. Beat eggs, add grated cheese and flour, mix well. Fry the onions and tomatoes a little in butter, add the greens to the pan. Pour eggs over everything, salt to taste. Fry with the lid closed for 7 minutes over medium heat.

Buckwheat porridge with pork

Take:

1. Pork – 200 g.
2. Buckwheat - a glass.
3. Carrot.
4. Vegetable oil - half a glass.
5. Herbs, salt, seasonings.

Grate the carrots, chop the onion, cut the meat into pieces. Fry vegetables in oil in a casserole, then add meat. Pour water and add washed buckwheat. There should be enough liquid to completely cover the contents of the cauldron. Salt, add herbs and spices. Simmer, stirring occasionally, over low heat until cooked through.

Steamed cutlets

Take:

1. Veal – 300 g.
2. Bulb onions.
3. Egg yolk.
4. Herbs, spices, salt.

Prepare minced veal with onions. Add egg yolk, chopped herbs and spices to it. Add salt and form cutlets. Pour water into the pan, and as soon as it starts to boil, lay out the meat preparations. Cover the pan with a lid and simmer the cutlets for about half an hour, adding water if necessary.

Pancakes stuffed with cottage cheese

Take:

1. Pancakes – 4 pcs.
2. Cottage cheese – 120 g.
3. Cream – 2 tbsp. spoons.

Whip the cream, add cottage cheese to it. Fill the pancakes with the resulting mixture.

Cream soup with beans

Take:

1. Red beans – 1 tbsp.
2. Tomatoes – 2 pcs.
3. Vegetable oil - to taste.
4. Herbs, spices, garlic, salt.

Boil the beans, chop the onion, cut the tomatoes. Sauté the onion in vegetable oil for a couple of minutes, adding the bean broth. Then add half the beans to the pan and continue to simmer for a few more minutes. Remove the container from the heat and crush its contents with a pestle or grind in a blender into a puree.

Pour some water into the pan, transfer the resulting puree there, add the rest of the beans, tomatoes, garlic, salt and spices. Cook the soup for 20 minutes until tender, stirring occasionally.

Fish and baked potatoes

1. Potatoes – half a kilo.
2. Mackerel – 300 g.
3. Carrot.
4. Spices, herbs.

Cut the potatoes into slices, chop the onion, grate the carrots. Cut the fish into portions. Place potatoes, carrots, fish and onions in layers on greased foil, seasoning it all with spices. Wrap the foil as tightly as possible and place on a baking sheet. Bake for half an hour at 200 degrees until done.

Noodle soup

Take:

1. Chicken backs – 2 pcs.
2. Noodles.
3. Carrot.
4. Vegetable oil – 2 tbsp. spoons.
5. Spices.
6. Greenery.

Boil chicken backs in water for forty minutes with spices. At this time, carrots and onions should be chopped, fried in vegetable oil and placed in a pan with broth. Place the noodles in the soup and cook for a couple of minutes. Before serving, add finely chopped herbs to the soup.

Stuffed eggs

Take:

1. Four eggs.
2. Pate – 70 g.
3. Mayonnaise.
4. Spices.

Cut hard-boiled and peeled eggs into two parts. Take out the yolks, grind them together with the pate and mayonnaise. Add spices to this mass, and then carefully fill the whites with a teaspoon.

Potato casserole with mushrooms

Take:

1. Mushrooms – 200 g.
2. Potatoes – half a kilo.
3. Two eggs.
4. Milk - a glass.
5. Sour cream – 2.5 tbsp. spoons.
6. Vegetable oil to taste.
7. Spices.
8. Greenery.

Mash the boiled potatoes, add milk, and cool. Beat the eggs and combine them with the puree. Fry mushrooms with spices and onions.

Then take a baking sheet, grease it with oil and place mashed potatoes and prepared mushrooms on it in layers. Gently sprinkle sour cream on top. Bake in the oven at a temperature of 150 - 180 degrees for twenty minutes.

Borsch

Take:

1. Cabbage – 150 g.
2. Carrot.
3. Beetroot.
4. Potatoes – 1 pc.
5. Bell pepper – 1 pc.
6. Tomato – 1 pc. or tomato paste - tbsp. spoon.
7. Vegetable oil.
8. Beans to taste.
9. Spices.

Boil the beans, chop the potatoes and bell peppers, chop the onions and cabbage, grate the carrots and beets. Place beans (canned) and potatoes into a saucepan with boiling water. Then fry the onions, carrots and bell peppers in vegetable oil. Place these vegetables in the pan with the future borscht. Add chopped tomatoes and then cabbage. Grate the beets and also add to the borscht. Season the dish with spices and herbs.

Vegetable stew

Take:

1. Bell pepper.
2. Eggplant.
3. Zucchini.
4. Tomato – 2 pcs.
5. Garlic – 2 cloves.
6. Vegetable oil.
7. Spices.

Cut the eggplant into cubes, cover with cold water, add salt and leave for 15 - 20 minutes. Chop the zucchini and bell pepper, chop the onion, cut the tomatoes into slices.

Pour a little vegetable oil into a saucepan or cauldron and place the prepared vegetables there. Drain the darkened water from the eggplants, squeeze them lightly with your hands and then add to the rest of the ingredients. Simmer with garlic and spices until all ingredients are soft.

Baked fish fillet

Take:

1. Fish fillet.
2. Greenery.
3. Spices.
4. Half a lemon.
5. Vegetable oil.

Treat the prepared fish fillet with spices, salt and place on a sheet of foil. Top with chopped onion, thin slices of lemon and herbs. Sprinkle the workpiece with vegetable oil. Wrap everything in foil, place on a baking sheet and bake in the oven at 180 degrees.

Ear

Take:

1. Fish - half a kilo.
2. Carrot.
3. Potato.
4. Bell pepper.
5. Spices.
6. Greenery.

Chop the onion, cut the bell pepper into strips, potatoes into cubes, carrots into slices. Place the potatoes and spices in a two-liter saucepan with boiling water, and after a few minutes add the fish.

Lightly sauté onions, carrots and bell peppers in vegetable oil separately in a frying pan. Then add these vegetables to the fish soup and cook until tender. Before serving, you can put a little chopped greens on each plate.

Pilaf

1. Meat – 400 g.
2. Rice – 1.5 cups.
3. Carrot.
4. Garlic.
5. Vegetable oil.
6. Spices.

Chop the onion, cut the carrots into small strips. Heat vegetable oil in a cauldron and add prepared vegetables. Simmer a little, add meat, add water and simmer until soft, cover with a lid.

After this, put well-washed rice in a cauldron, add spices and garlic. Fill everything with water so that it covers the cereal. Cover the pilaf with a lid and cook over low heat until done.

Meatball soup

Take:

1. Minced beef – 200 g.
2. Carrot.
3. Potatoes – 2 pcs.
4. Vegetable oil.
5. Spices.

Chop the onion and divide into two parts. Add one of them to the minced meat mixture, season with spices and mix well. Place chopped potatoes into boiling water. Then form meatballs and put them in the soup, adding spices.

Lightly fry the second part of the onion and grated carrots in vegetable oil. Then place the vegetables in a pan with the almost finished first course.

Omelet with mushrooms and cheese

Take:

1. 4 eggs.
2. Mushrooms to taste.
3. A small onion.
4. Cheese – 40 g.
5. Milk - a quarter glass.
6. Vegetable oil – 3 tbsp. spoons.

Chop the mushrooms, beat the eggs with milk and add salt. Grind the cheese on a grater. Chop the onion.

Pour vegetable oil into a frying pan, add mushrooms there and simmer them until soft under the lid. Then add the onion, lightly fry and pour beaten eggs over everything. Sprinkle the dish with grated cheese on top, close the lid and cook for a few more minutes.

Pour vegetable oil into a metal pan or cauldron, add garlic, onions, carrots, tomatoes, and bell peppers. Simmer the vegetables for 5 - 7 minutes over low heat, then add the chicken to the pan and cook the dish for a few more minutes.

Then cover the vegetables and meat with well-washed rice, add spices and herbs. Fill the contents of the pan with water, cover with a lid and cook until tender, stirring occasionally.

Shopping list for menu planning

Of course, it is very convenient to find a ready-made menu and a list of products on the Internet. The problem seems to be resolved. However, this is not true, since everyone has their own taste preferences, habits, and salaries. You may not need some products at all, but some ingredients will have to be added to the proposed list.

We offer a few tips to make shopping and going to the market easier.

First of all, you need to decide what day is best to do this. Then look into your “bins”, check what products are already stored in the cabinet. Often this is flour, cereals, sugar - you don’t need to buy them weekly. You can make a purchase once a month.

It is better to make a list of products into sections so that you can easily navigate the store.

We offer a grocery list for the week, which is made up of those dishes that are listed on our menu. Determine the amount of food based on the amount of food needed for the whole family.

Dairy products:

1. Butter.
2. Milk.
3. Cottage cheese.
4. Sour cream.
5. Cream.
6. Yogurts.
7. Mayonnaise.
8. Eggs (always located in the store on the shelves next to the dairy)

These are perishable products, so you won’t be able to stock up on them for a week. You will have to buy it once every couple of days.

Meat products:

1. Veal.
2. Pork.
3. Ground beef.
4. Chicken backs and breasts.
5. Sausage.
6. Pate.

Fish products:

1. Mackerel.
2. Any fish extra.

These products, with the exception of sausages, can be purchased for a week at once and stored in the freezer.

Grocery:

1. Flour.
2. Red beans.
3. Buckwheat.
4. Noodles.
5. Spices and bay leaf.
6. Salt and sugar.

Grocery products can be successfully stored for several months, so you can buy them rarely, but with a reserve.

Canned food:

1. Canned beans.
2. Pate.
3. Tomato dressing.
4. Vegetable oil (often sold in stores on shelves next to canned foods).

Vegetables fruits:

1. Potato.
2. Carrot.
3. Beet.
4. Cabbage.
5. Tomatoes.
6. Bell pepper.
7. Zucchini.
8. Eggplant.
9. Cucumbers.
10. Greens – onion, lettuce, dill.
11. Garlic.
12. Mushrooms.

Of the prepared and frozen foods, according to the proposed menu, only pancakes will be needed.

A budget option for a healthy nutrition menu

There are many healthy products that are very inexpensive, but are quite suitable for preparing delicious dishes.

Proper nutrition for women and men does not suffer at all.

• These are vegetables familiar to everyone - carrots, onions, cabbage, radishes, beets.
• In a budget menu, expensive beef and pork can be successfully replaced with inexpensive fish (most often herring) and chicken.
• Also use offal - liver, kidneys.
• Legumes contain valuable plant proteins, so sometimes they can completely replace meat. In a budget menu, they can be used more often, especially since the price of peas and beans is quite acceptable.
• Common cereals - buckwheat, rice, oats - are rich in valuable nutrients and vitamins. Therefore, their presence on your table is mandatory.
• Dairy products are vital, but can sometimes be expensive. Therefore, the choice should be made in favor of kefir and Greek yogurt instead of sour cream and cream. You can buy simple low-fat cottage cheese, instead of expensive curd masses with sweet and fatty ingredients.
• The cheapest fruits are apples and bananas. They can be found in almost any store or market.
• It’s better to bake your own bread or buy rye bread.
• Sweets can completely replace dried fruits and honey. Sometimes you can indulge in a little dark chocolate. It is much healthier than light milk milk.

Between main meals, you can have small snacks, such as second breakfast and afternoon snack. Fruits, a glass of kefir or yogurt, and 100 grams of cottage cheese are suitable for this.

We offer a sample menu for a very small budget:

Proper nutrition is the healthiest way to eat food, contributing to the normal functioning of the body and beauty. This is a great habit that is better to follow for life, not for two weeks with the goal of losing weight. Try it and see for yourself that it is easy, tasty and not expensive.

A diet for weight loss according to the proper nutrition system (PN) can be treated differently. You can criticize and find flaws in it, or fanatically adhere to it all your life, enjoying your appearance. But the fact that the PP system is effective and has helped thousands of fat people who have given up is a fact proven by time and confirmed by nutritionists.

Proper nutrition is not only about cabbage salads and steamed fish. Millions of recipes for breakfast, lunch and dinner have been created under the PP system, many of which satisfy the body’s needs and are worthy of being included in every person’s proper nutrition plan!

PP program

• Focus on the “food pyramid”, according to which 40% of the dishes on your table should contain complex carbohydrates (this includes whole grain bread, all types of cereals, except semolina, as well as cereals), 35% are fresh and steamed or baked vegetables and fruits, and 20% are healthy proteins (lean meat, any type of poultry and fish, fermented milk and dairy products). The remaining 5% can come from fats and sugar.
• Combine meat with vegetables and fruits.
• If you really want it, then you can have a little sweet. But do not exceed the permissible limit of sugar-containing products per day - 5 teaspoons. Better yet, replace sugar with honey. All desserts can be consumed only in the first half of the day in order to have time to burn the calories received before the evening.
• Make sure that your body gets enough protein (a person needs at least 100-150 g per day). Protein is a building material that renews cells and maintains muscle performance. If you give up meat and poultry, you should consume plant proteins, which are present in large quantities in legumes, nuts and soy.
• Avoid processed foods, fast food and sauces, as well as canned goods. Sugar and salt are added in large quantities even to ketchup.

Deadlines

Each diet can only be used for a limited period. Once results are achieved, you should switch to a healthy diet. If you start sticking to proper nutrition, you won’t have to give up your favorite and unhealthy foods at all. But you should strictly control the time and volume of consumption of such products, and also compensate for their calorie content with physical activity.

Proper nutrition is so healthy and beneficial that you can and even need to adhere to it throughout your life in the name of a slim figure and healthy appearance.

It's time to create a menu for yourself!

How to make a meal plan for weight loss

Individual planning of your own menu for the day, week, month will help you develop the habit of eating properly and in a strictly defined manner. Fractional - at least 3 times, and preferably 5-6 times a day - the diet is the key to food discipline. There is no need to break or rearrange your usual daily routine. Rely on your lifestyle when creating a plan.

Meal regimen for “early people” (people who wake up, for example, at 6:00 am and go to bed at 10:00 pm)

• Have breakfast at 7:00 am
• At 10.00, have a second light breakfast
• At 13.00 go for lunch
• 16.00 time for afternoon tea
• Have dinner at 19.00

Dietary regime for “night owls” (people who get up after 9.00 am and go to bed around 00.00 am)

• Have breakfast at 10.00 am
• At 13.00 time for lunch
• At 15.00 it's time for lunch
• At 17.00 go for afternoon tea
• At 20.00 it's time for dinner

Thus, adjust your meal schedule to suit your daily routine.

• You should have breakfast one hour after getting up
• Drink 250 ml of warm plain water in the morning on an empty stomach.
• Allow 2-3 hours between any meals
• have dinner earlier or no later than two hours before bedtime

To properly lose weight, you need to keep track of the calories of all foods you eat. To do this, get a notepad or a special application on your phone and make notes even about the amount of water or juice you drink.

What is important when creating a menu

1. 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.
2. 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, and 20% for fats.
3. Dinner should contain mainly proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.
4. 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 have 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 not in volume). more than 30 g per dose).
5. 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 for the right amount of carbohydrates and proteins, and have a good breakfast before leaving the house.
6. Drink plain drinking water - not chilled or boiling water (it cleanses the gastrointestinal tract and starts metabolic processes). Green tea is good for those losing weight (it speeds up metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
7. You can drink coffee, but drink high-calorie variations (lattes or cappuccinos) only before lunch.

Mistakes of losing weight

• Breakdowns for sweets and starchy foods (they should not be completely ruled out, but dosage the intake so as not to violate the norm of daily calorie intake).
• Fried and smoked. Such heat treatment of food is possible if you fry without oil, over an open fire, and smoke for no more than 20 minutes in a natural way (not with artificial smoke).
• Prefer raw vegetables and fruits to boiled and baked foods, consume a maximum of all types of greens.
• Heavy dinner with large portions. Boil or stew meat or fish, be sure to add a fresh vegetable (for example, 200 g of poached beef with one fresh cucumber).
• Frequent drinking of alcohol. It should be avoided, as it is quite high in calories and can provoke a strong feeling of hunger.
• You should not drink water while eating. The same goes for tea or juice. Brew a glass of tea only an hour before meals and half an hour after.
• Be careful with salt, seasonings and sauces. All this greatly stimulates appetite and can lead to irregularities and overeating.
• Meals should not be skipped. Always have a bag of nuts, water with lemon, or a handful of raisins with you. This way you will curb your appetite and avoid overeating during a delayed meal.

Sample menu for the week

First day

Morning meal: rice 200 g, butter 10 g, one banana or one apple, black coffee.

Snack: dried gray bread, boiled egg, tomato.

Daily meal: steamed mackerel 200 g, Chinese cabbage salad with peas and sunflower oil 180 grams.

Second snack: low-fat cottage cheese 120 g with a spoon of 10% sour cream, green apple, 200 ml of tea.

Evening meal: boiled vegetables 220 g, baked piece of beef 140 g

Second day

Morning meal: a sandwich made from a piece of whole grain bread, creamy cottage cheese and a plastic cucumber, 100 g grapes, tea or coffee with honey.

Snack: cottage cheese 50 g with a teaspoon of honey.

Daily meal: meat broth 200 g, fresh Chinese cabbage salad with cucumber and tomato, seasoned with lemon juice.

Second snack: a red apple and one kiwi, green or herbal tea.

Evening meal: lean beef 200 g, two fresh cucumbers.

The third day

Morning meal: boiled oatmeal without milk - 210 g, a spoonful of honey, avocado and unsweetened coffee.

Snack: pine nuts or walnuts 60 g, green apple, tea, lemon slice.

Daily meal: brown rice 150 g, the same amount of steamed vegetables.

Second snack: casserole of cottage cheese, semolina, 150 g banana, herbal tea.

Evening meal: 200 g peeled seafood, two cucumbers and one tomato.

Fourth day

Morning meal: oatmeal with milk 200 g, fresh raspberries, blackberries, blueberries or strawberries - 100 g.

Snack: 100 g low-fat unsweetened yoghurt, a teaspoon of honey and freshly brewed black coffee.

Daily meal: baked low-fat fish 250 g, sauerkraut 130 g.

Second snack: salad of tomatoes, cucumbers, seasoned with low-fat sour cream 200 g.

Evening meal: 200 g baked chicken without skin, sprinkled with 30 g Parmesan, plus two cucumbers.

Fifth day

Morning meal: 200 g of mashed potatoes in water with the addition of 30 g of butter, one boiled egg, one cucumber.

Snack: green tea and two kiwis.

Daily meal: mushroom soup with barley 260 g, dried slice of bread or crackers and 10 g of cheese.

Second snack: homemade casserole of cottage cheese, raisins and yogurt 150 g.

Evening meal: baked hake 200 g and seaweed 100 g.

Sixth day

Morning meal: a beaten omelette of two eggs and 150 ml of milk, freshly brewed black coffee.

Snack: grapefruit or pomelo.

Daily meal: baked potatoes 150 g with champignons 100 g, baked chicken 70 g.

Second snack: kefir or low-fat drinking yogurt 200 ml, one green apple.

Evening meal: low-fat cottage cheese 150 g without added sugar, two apples baked in the oven.

Seventh day

Morning meal: millet porridge on water 200 g with butter 30 g, a glass of black tea without sugar.

Second morning meal: kiwi and banana.

Daily meal: steamed vegetable casserole + 20 g cheese - 250 g, boiled chicken fillet - 100 g.

Second snack: boiled shrimp 200 g, carrot or tomato juice 200 ml.

Evening meal: steamed fish cutlet 150 g, boiled white rice 100 g, one tomato.

We continue our conversation about nutrition for weight loss, and today we’ll figure out how to create a menu for weight loss.

To make the topic clear to you, read the article dedicated to weight loss.

Now let's get to work!

Menu for weight loss. Basics

First, let's remember the basic principles of nutrition during weight loss:

• hunger is prohibited!!!
• regular meals at intervals of no more than 4 hours;
• the food is tasty and varied;
• stick to the optimal caloric intake (read how to calculate) or use.

When developing a meal plan for weight loss, remember that food, in addition to satisfying hunger, also gives pleasure. This is how it should be during weight loss. There is no need to eat tasteless food. It won't do any good.

If you now think that the easiest way is to boil buckwheat for the amount of daily calories, or buy low-fat cottage cheese and eat it until you lose weight. Stop! It is not right.

Don't rely on your willpower in hopes of holding out. Will not work! It doesn't matter sooner or later. In order to lose weight, there is no need to “choke” on food that you don’t like. It is much easier to eat varied and tasty food.

Also, do not prohibit yourself from eating after a certain time. Eat when you are hungry. Just don’t confuse hunger and appetite - read more. Focus on physical manifestations - nausea, weakness, suction in the pit of the stomach, discomfort in the stomach. Believe me, it will do much more harm if you go to bed feeling hungry than if you have a snack before bed so that hunger does not bother you and prevent you from falling asleep.

My only wish is to try not to have dinner as your main meal. You yourself know when your body has the greatest need for food, focus on this, distributing the daily calorie intake in accordance with your needs.

And before we move directly to creating a menu for weight loss, let me remind you that nutrition for weight loss involves 3 main meals (breakfast, lunch, dinner) and 1 or 2 snacks, if required. We distribute the entire daily calorie intake over these 3 to 5 meals.

We are developing a menu for weight loss

We create a weight loss menu based on the lifestyle you lead.

If you are a housewife, then you spend most of your time at home, which means you have more options for food. If you work, it is best to take the food you planned before dinner with you. It’s not difficult: think it through, prepare it, package it in containers, and you’re done!

Ideally, during the period of weight loss, you should strive for the following distribution of the main food components:

• Fats approximately 30% of daily calories, include fats of animal and plant origin in the diet;
• Proteins are about 30% of the daily calorie intake;
• Carbohydrates no more than 40% of daily calories, give preference to medium and low carbohydrates.

Let's use a real example to try to create a weight loss menu for one day, based on the fact that we need to fit in 1400 kcal (read how to calculate these indicators for yourself).

Breakfast 7:00

For breakfast, a great combination of proteins and fats of plant and animal origin with vegetables growing above the surface of the earth. By the way, it’s very good if you have breakfast within the first hour after waking up. This will set the right tone for the whole day.

• Omelet - 2 eggs, butter - 10 g, milk 2.5% - 40 ml
• Boiled green beans - 100 g, olive oil - 10 g
• Green tea or coffee (without or with sugar)

We count calories (see how to do this), it turns out 382,0 kcal

First snack 11:00

Most likely, he will already be at work, so you need to take with you from home something that won’t spill and something that doesn’t need to be heated. I suggest this option.

• Suluguni cheese - 50 gr
• Fresh carrots - 150 gr

178,0 kcal, let's move on.

Lunch 14:00

At the beginning of weight loss (the first month), it is best to refuse food that was not prepared by you.

The main task of the initial stage of weight loss is to count calories as accurately as possible. The more accurately you calculate the calorie intake, the faster you get the first results. At first, this is very important, because you see real results from your actions, and this greatly strengthens your ability to continue the weight loss program.

Therefore, at the very beginning of a weight loss program, it is best to eat food that you have prepared at home and. If this is completely impossible, then try to take simple, monosyllabic dishes in a canteen or cafe - meat, poultry, fish, cottage cheese, vegetables. All of them, as a rule, are sold by weight, so you can at least roughly determine their calorie content. To do this, you can use a simple and convenient phone application.

And we continue to consider the option when you took food from home.

• - 250 gr
• Vegetable salad - fresh vegetables 100 g, olive oil - 10 g
• Mandarin - 100 gr
• Tea coffee

We calculate the calorie content, we get 388,1 kcal

Second snack 17:00

• Cottage cheese 5% - 150 gr
• - 2 pcs
• Tea coffee

We count calories, we get - 253,4 kcal

Dinner 20:00

You are already at home, there is no strong hunger, so you can have dinner calmly. Hot first courses are perfectly filling and, as a rule, low in calories. Keep this in mind when planning your dinner.

• - 300 gr
• Vegetable stew without potatoes - 150 gr

We count calories, we get 195,0 kcal

If you feel hungry before bed, eat a small piece of chicken, meat or fish. A boiled egg works well. This will relieve an attack of hunger and allow you to fall asleep comfortably. Cottage cheese, yogurt and other fermented milk products are not very suitable for late-night snacks.

Let's sum it up

So, for the day we got 5 meals with a total calorie content 1396,5 kcal

Let's check how well the way we organized our diet for weight loss corresponds to the ideal option:

1. The calorie content of our diet was 1396.5 kcal, and the required 14,000 was good. Please note that reducing calories below 1200 kcal per day is not recommended.
2. We check whether there was animal protein in the diet. Yes - eggs, cheese, turkey, cottage cheese.
3. We check whether fats of animal and vegetable origin were present in the diet. Yes, we were present.
4. We check whether there were fruits and vegetables in the diet. During the day we ate 4 servings of vegetables and fruits.
5. The food was quite varied and tasty.
6. The breaks between meals were no more than four hours.
7. Plus, during the day you drank clean water and tried to drink at least 1 liter of it.

Everything turned out great!

Now I would ask anyone who found this difficult to raise their hand! I know that there are such people.

Especially for you.

Imagine that everything you should eat to lose weight in a day is placed on one plate, in this case that plate would look like this.

Half the plate is occupied by vegetables and fruits. We divide the remaining half into two parts: one of them is filled with a side dish (carbohydrates with a medium and low glycemic index), the other - mainly with protein products - meat, poultry, legumes, fish, dairy products. Add to this 2-3 tablespoons of high-quality olive oil (not thermally treated) and at least 1 liter of water.

This is exactly what your ideal weight loss menu will look like. All you have to do is calculate the total calorie content and distribute it over 3 to 5 meals.

P.S. Right now you can download a sample weight loss menu for free. To do this, simply enter your email address in the form below.