Menu for weight loss for a week: list of foods with calories, recipes for dietary, healthy, economical nutrition

Menu for weight loss

Menu for weight loss - this topic is relevant for many women who want to lose weight.
Who doesn't want to look good and have a slim figure? You don't have to go on an expensive diet to do this. To be slim, just follow simple rules:

• Eat at the same time every day. Have breakfast before 9 am, lunch before 2, dinner before 7. This will improve metabolism;
• You need to eat right. The feeling of fullness occurs 20 minutes after eating. Therefore, you need to leave the table feeling a slight feeling of hunger. Food must be chewed thoroughly;
• Don't snack on sweets. Better eat an apple or a piece of dark chocolate.

The cheapest diet is a water diet, but it is not suitable for everyone.

There are many options for inexpensive diets for weight loss. They give preference to seasonal vegetables and fruits, cereals and lean meats.

How to lose weight effectively

In order to lose weight, it is not at all necessary to go on strict diets and count calories. The easiest way to lose weight is to get rid of bad eating habits.

By eating healthy foods every day and following certain rules, you can achieve excellent results.

What are these rules?

• Eat no later than 18:00. All products that enter the body after this time are stored as fat;
• Eat 4 times a day. If food enters the body often and in small portions, it is much easier for the body to digest and absorb it. The optimal time between meals is 3 – 3.5 hours;
• You should only sit down at the table if you are hungry. Don't overeat;
• Do not cook food with vegetable oil or butter. It is better to boil or stew, this way the beneficial properties of the products are better preserved;
• Normalize your drinking regime. Drink 1.5 – 2 liters of fluid per day;
• Eliminate all cereals from your diet, leave only buckwheat, oatmeal and pearl barley. Avoid alcohol, fatty and spicy foods;
• If you want to eat in the evening before going to bed, you can drink a glass of kefir or eat low-fat cottage cheese.

Table of harmful high-calorie foods

Some foods should be excluded during the diet, since the calories from them go not to the body’s functioning, but to fat reserves.

Simple menu for weight loss

In this case, there is no need to eat on time and count calories. You just need to drink 2 liters of clean water a day and observe fasting and regular days, which must be alternated.

Extra pounds will go away due to the lack of carbohydrates in the diet, and you can eat fatty and salty foods. It is necessary to exclude ketchup and mayonnaise from the diet.

Carbohydrates are an integral component of the cells and tissues of all living organisms, representatives of the plant and animal world.

Source Wikipedia

Weight loss menu for a regular day

Breakfast : 2 soft-boiled eggs and salad with cucumber and celery.

Lunch : Fried skinless chicken drumstick; a piece of ham; cabbage salad.

Afternoon snack : A piece of cheese, a handful of nuts.

Dinner : 200 g of stewed meat, scrambled eggs with tomato.

Shortly before bed : Kefir, medium-fat cottage cheese.

Weight loss menu for fasting day

Breakfast: Baked chicken, rice, fruit and vegetable smoothie.

Lunch: Macaroni and cheese, vegetable salad, juice.

Dinner : buckwheat, boiled fish, yogurt.

Before bed : Orange, low-fat cottage cheese.

Delicious and simple low calorie recipes

A weekly menu for weight loss does not necessarily contain monotonous food that is not enjoyable. There are many delicious diet recipes.

Vegetable salad with avocado

Ingredients:

• avocado;
• tomatoes;
• cucumbers;
• radish;
• Bell pepper;
• garlic;
• olive oil;
• salt;
• greens (dill/parsley/basil).

  

There is no strict ratio of products in this salad - you can give preference to your most favorite vegetables, adding a little of the rest for taste.

Preparation:

1. Chop the ingredients.
2. Add garlic pressed with a garlic press.
3. Sprinkle with herbs and salt to taste.
4. Drizzle with a little olive oil.
5. Mix.

Oatmeal with dried fruits

You will need:

• oatmeal - 0.5 cups;
• skim milk - 150 ml;
• water - 150 ml;
• raisins and dried apricots - a handful each.

  

Preparation:

1. Rinse the raisins and dried apricots thoroughly; you can soak them for a few minutes. Cut the dried apricots.
2. Dilute the milk with water, pour into a saucepan and bring to a boil. It is advisable to take dishes with a thick bottom so that the porridge does not burn.
3. Add oatmeal, cook for 1-2 minutes.
4. Add dried fruits. Cook for about 10 more minutes, stirring occasionally.

Vitamin soup with chicken broth

Required:

• chicken breast - 1 pc.;
• carrots - 1 pc. (large);
• tomato - 1 pc.;
• cabbage (regular or cauliflower) - 200 g;
• bell pepper - 1 pc. (big);
• green onion - 3-4 feathers;
• dill, parsley - a small bunch;
• salt - to taste (usually 3-4 pinches).

Preparation:

1. Remove the skin from the breast and add 2 liters of cold water.
2. Add salt, bring to a boil, skim off foam. Cook for 15 minutes.
3. Prepare the vegetables: wash, peel if necessary, scald the tomatoes and peel them, then cut everything.
4. Add tomatoes, peppers and carrots to the chicken, after 5 minutes - everything else.
5. Cook for about 5 more minutes, then let sit covered. The soup is ready! The breast can be pulled out and eaten with a low-calorie side dish as a second course, and the broth with boiled vegetables can be eaten as a first course.

Carbohydrate fruit salad for 1 half of the day

Ingredients:

• banana - 1 pc.;
• kiwi - 2 pcs.;
• tangerines - 5 pcs.

  

All you need to do is cut the fruit into equal pieces and mix in a bowl. You can eat it as is, or you can top it with a small amount of low-fat yogurt.

Diet menu for every day

I offer a sample healthy nutrition menu for the week:

Monday

For breakfast : Oatmeal, boiled in water, 1 banana, 1 tsp. honey, green tea without sugar.

2nd breakfast – 1 apple.

For lunch : Vegetable salad, beetroot soup with beef and sour cream, a slice of rye bread.

Afternoon snack – 1 boiled egg.

Dinner : Chicken breast with spices, fried in a pan without oil.

Tuesday

For breakfast: Buckwheat, kefir, 1 egg, tea with honey.

2nd breakfast – 1 banana.

For lunch : Chicken sausages, buckwheat noodles, sugar-free compote.

Afternoon snack – casserole with cabbage.

Dinner: Steamed pollock, boiled beet salad with garlic and sour cream.

Wednesday

For breakfast : Cottage cheese casserole, a piece of cheese, tea without sugar.

2nd breakfast – 10 pieces of walnuts.

For lunch: Steamed meatballs, vegetable stew, bread.

Afternoon snack – 1 glass of kefir.

Dinner: Fresh vegetable salad, lazy cabbage rolls.

Thursday

Fasting day. During the day you can only drink kefir. There are only apples or buckwheat, you can have cottage cheese.

Friday

For breakfast : Oatmeal with cinnamon and honey, 1 banana, tea without sugar.

2nd breakfast – 1 apple.

For lunch : Pink salmon fried in a frying pan without fat, brown rice, fruit drink without sugar.

Afternoon snack – omelet.

Dinner : Cucumber, radish and egg salad, boiled chicken breast.

Saturday

For breakfast : Barley porridge with honey, tea without sugar.

2nd breakfast – fresh cabbage salad with apples.

For lunch : Buckwheat soup with chicken, Compote without sugar.

Afternoon snack – Cottage cheese with sour cream.

Dinner : Stewed pumpkin with beef.

Sunday

For breakfast: Sandwich with cheese, corn porridge, tea without sugar.

2nd breakfast – Zucchini pancakes.

For lunch : Stewed cabbage with chicken, baked potatoes.

Afternoon snack - jellied meat.

Dinner : Cottage cheese casserole with sour cream.

In order for the body to receive the required amount of vitamins and healthy fats, you need to consume 1 tbsp in the morning on an empty stomach. l. linseed oil.

Useful factors to help you achieve a flat stomach

To burn fat deposits in the abdominal area as quickly as possible, you must not only adhere to the simple diet recommended by nutritionists, but also help you lose weight in other ways.

One of the most important requirements for rapid weight loss is sound, healthy sleep.

As therapists note, the importance of physical stress during the day, and then a full, healthy sleep at night, is very great in a person’s normal lifestyle, since fatigue helps hunger hormones induce appetite, thereby improving mood.

And proper rest helps you gain new strength and a good mood.

Therefore, do not forget about the physical exercises that need to be performed throughout the entire period of losing weight.

Simple, low-intensity workouts are best, such as regular exercises, running or brisk walking for 20-30 minutes in the morning or evening.

Proper nutrition for weight loss

In order to lose weight, you need to choose the right diet, that is, a minimum of fats and carbohydrates. Eliminate salty and sweet foods from your diet. But, if you return to your normal diet, the extra pounds will quickly return.

Proper nutrition includes 2 basic principles:

• Meals should be fractional and in small portions;
• The menu must comply with the rules of the KBZHU.

Doctor says

Anastasia Mertsalova

The combined opinion of doctors on this issue

KBJU is the ratio of proteins, carbohydrates, calories, fats that enter the body with food. K - means calories, B - proteins, F - fats, Y - carbohydrates.

Proper nutrition and diet are completely different ways to achieve weight loss results. On a diet, a person has to limit himself to certain foods. Often, when preparing a balanced diet, the individual characteristics of those who are losing weight are not taken into account. As a result, heartburn, diarrhea, and flatulence may occur.

Usually the effect of a diet lasts until it ends, sometimes a little longer. And after finishing the diet, the person stops losing weight and gains excess weight again.

If your goal is not temporary weight loss, but improving your health, then you need to choose the right diet. And understand for yourself that PP is not temporary weight loss, but a way of life.

Proper nutrition menu for weight loss

The basis of the PP menu for weight loss are the following products:

• For breakfast you should eat slow carbohydrates and protein: porridge, cottage cheese, eggs;
• 2nd breakfast should include fiber and protein: vegetables, fruits, eggs, cottage cheese;
• Lunch – protein, fiber and slow carbohydrates: vegetables, fish, boiled meat, porridge;
• Afternoon snack – protein and fiber: fruits, cottage cheese;
• Dinner - fiber and protein: baked meat, fish, fresh and steamed vegetables.

Proper nutrition: weight loss menu for every day

To achieve positive results when losing weight, you need to create the right menu in advance. It is necessary that the products are normal.

Monday

For breakfast: 50 g millet, 1 tsp. butter, 0.5 liters of kefir.

2nd breakfast : 150 g cottage cheese, 1 apple.

For lunch : 50 g of boiled buckwheat, 150 g of baked beef, 100 g of fresh cabbage salad, a glass of vegetable juice.

Afternoon snack : 1 boiled egg, 100 g of green peas.

Dinner : 150 g steamed fish, 100 g broccoli, black tea.

Tuesday

For breakfast: 50 g oatmeal, 1 tsp. olive oil, 200 ml yogurt, fruit juice.

2nd breakfast: 1 glass of milk, 1 banana.

For lunch: 150 g chicken breast, 50 g rice, 1 fresh cucumber, jelly.

Afternoon snack : One egg omelette, 100 g of corn.

Dinner : 150 g of steamed meat, 150 g of mixed vegetables, tomato juice.

Wednesday

For breakfast : 50 g oatmeal, 1 tsp. butter, 150 g cottage cheese, green tea.

2nd breakfast : 5 pcs. dates, 150 g natural yoghurt.

For lunch : 50 g buckwheat, 150 g baked turkey, 1 tomato, oatmeal jelly.

Afternoon snack : 1 glass of milk, 50 g of nuts.

Dinner: 150 g canned tuna, 150 g stewed cabbage, green tea.

Thursday

For breakfast: 50 g buckwheat, 1 tsp. butter, sandwich with butter from Borodino bread, 2 tsp. honey, tea.

2nd breakfast: Fruit salad with 200 g of yogurt.

For lunch: 50 g of rice, 200 g of chicken stewed with vegetables, beet salad dressed with olive oil, oatmeal jelly.

Afternoon snack: 1 glass of milk, 1 banana.

Dinner : Omelette of 2 eggs, 1 fresh cucumber, compote.

Friday

For breakfast : 50 g oatmeal, 1 tbsp. l. butter, 2 boiled eggs, black tea.

2nd breakfast: 1 glass of kefir, 5 pcs. prunes

For lunch: 50 g of millet, 2 steamed fish cutlets, 100 g of green peas, jelly.

Afternoon snack: 1 glass of yogurt, 100 g blueberries.

Dinner: 200 g of boiled veal, 100 g of stewed vegetables, green tea.

Saturday

For breakfast: 50 g buckwheat, 1 tsp. olive oil, 1 toast with honey, black tea.

2nd breakfast: 1 glass of milk, 10 pcs. dried apricots.

For lunch : 50 g of rice, 150 g of turkey baked with low-fat cheese and herbs, compote.

Afternoon snack : 1 banana; 50 g nuts.

Dinner: 150 g of boiled fish, 150 g of corn, green tea.

Sunday

For breakfast : 50 g oatmeal, 1 tsp. butter, 150 g cottage cheese, jelly.

2nd breakfast : 200 g milk jelly with fruit.

For lunch : 50 g rice, 1 tsp. butter, 200 g stewed beef with vegetables, compote.

Afternoon snack : One egg omelette, 1 tomato.

Dinner : 200 g baked turkey, 150 g fresh cabbage salad with dill, green tea.

The amount of cereal in the menu is indicated in dry form.

Calorie diet

Not all people, even purely psychologically, are able to withstand a strict diet for weight loss or prepare specially separate food, and they may not have enough time or opportunity to visit the gym. But the secret to success in losing excess weight remains the same - calorie consumption should be greater than their consumption.

How to choose calorie-rich diet recipes

Many people believe that diet food is monotonous and not tasty. We can safely say that this is stereotypical thinking, based on the experience of those who either only tried to cook chicken breast and eat cucumbers, or did not try to cook according to recipes at all. In order for recipes for ready-made dishes to be low in calories, the following rules must be followed:

• choose lean varieties of meat, poultry and fish;
• give preference to low-fat dairy products;
• fry and stew food in a non-stick frying pan without vegetable or animal fat or with minimal addition;
• check the full calorie tables for foods.

Economical menu for a week for quick weight loss

The menu was compiled by a nutritionist.

Monday

Breakfast 8.00: 150 g 5 – 9% cottage cheese; 200 g kefir.

Snack 11.00: Natural yogurt without sugar or 200 g of kefir.

Lunch 14.00: 200 g vegetable soup with green vegetables without potatoes; 150 g chicken cutlets; 150 g of vegetable salad, preferably green vegetables.

Afternoon snack 17.00: Kefir – 200 g.

Dinner 19.00: 150 g lean meat, 160 g vegetable salad.

Tuesday

Breakfast 8.00: 250 g omelette with vegetables, tea.

Snack 11.00: Natural yogurt without sugar or 200 g of kefir.

Lunch 14.00: 200 g of vegetable soup without potatoes, preferably green vegetables; 150 g chicken cutlets; 140 g of vegetable salad, preferably from green vegetables.

Afternoon snack 17.00: 200 g of kefir.

Dinner 19.00: 150 g of lean meat, 160 g of green vegetable salad.

Wednesday

Breakfast 8.00: 180 g 5 – 9% cottage cheese, kefir – 200 g.

Snack 11.00: Natural yogurt without sugar or 200 g of kefir.

Lunch 14.00: 200 g okroshka on kefir without potatoes, 140 g stewed lean meat.

Afternoon snack 17.00: 200 g of yogurt without additives.

Dinner 19.00: 180 g of lean fish, Green vegetable salad – 160 g.

Thursday

Breakfast 8.00: Oatmeal; 3 dried fruits; An apple or a glass of natural apple juice.

Snack 11.00: 300 g of fruit (this is one large apple, preferably green), except bananas and grapes.

Lunch 14.00: Okroshka on kefir without potatoes – 200 g; 200 g stewed potatoes with mushrooms; 160 g vegetable salad.

Afternoon snack 17.00: 300 g of fruit, except banana and grapes.

Dinner 19.00: 190 g of rice with vegetables, 170 g of squash caviar, you can take store-bought.

Friday

Breakfast 8.00: Oatmeal; 150 g kefir; 3 dried fruits.

Snack 11.00: 250 g of fruit, except bananas and grapes.

Lunch 14.00: 250 g of borscht without potatoes, you can add 1 tbsp to it. l. sour cream; A piece of bread, preferably unleavened or whole grain; 200 g lean meat meatballs.

Afternoon snack 17.00: 200 g of kefir.

Dinner 19.00: 150 g of baked fish, 160 g of squash caviar or stewed vegetables.

Saturday

Breakfast 8.00: 250 g omelette with vegetables.

Snack 11.00: Coffee or tea, 50 g of hard cheese.

Lunch 14.00: Soup with meatballs from lean meat – 200 g; 200 g low-fat baked fish; Chinese cabbage salad with cucumber and one egg – 140 g.

Afternoon snack 17.00: 250 g of kefir.

Dinner 19.00: 170 g of lean baked or stewed meat, 150 g of stewed vegetables.

Sunday

Breakfast 8.00: 200 g kefir, 150 g cottage cheese.

Snack 11.00: Coffee or tea, 50 g of hard cheese.

Lunch 14.00: Soup with meatballs from lean meat – 200 g; Low-fat baked fish – 200 g; Chinese cabbage salad with one cucumber and egg – 140 g.

Afternoon snack 17.00: 250 g of kefir.

Dinner 19.00: 170 g of lean baked or stewed meat.

Second courses

Baked salmon with vegetables

• salmon – 450 g;
• broccoli – 450g;
• mixture of lemon juice and Japanese sauce - 4 tbsp. l.

  
  A dish of salmon or any red fish would be ideal on the menu for the week.

1. Remove bones from fish, rinse and dry with paper towel. Place in a convenient container and sprinkle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
2. Separate the broccoli florets and open them.
3. Place marinated fish and broccoli on a baking sheet.
4. Bake in the oven at 201° for 25 minutes.

Meatballs with sour cream sauce

• Minced meat (chicken or turkey) – 399 g;
• ground ginger – 21 g;
• onion (chopped) – 201 g;
• carrots (chopped) – 99 g;
• garlic puree – 10 g;
• sour cream – 99 g.

1. Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
2. Lightly fry the meat balls in a dry frying pan.
3. Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
4. Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.