Menu for weight loss. PP menu for the week and every day for weight loss

For those who want to keep themselves in healthy shape, it is better to eat mostly protein foods with the addition of a small amount of complex carbohydrates. Don't forget about fiber - it can be fresh, baked vegetables, as well as herbs. For fat, you can add one teaspoon of vegetable oil to the dish.

Lunch may consist of poultry, fish, seafood or meat. Unpolished rice, buckwheat, legumes, and durum wheat pasta are very suitable as a side dish. Soup will not bring much benefit and will not fill you up, since the first courses contain a lot of water, but it can also be included in your diet, but without making the dressing too oily. Puree soup will be more useful. We cook food mainly by steaming, stewing, boiling, baking everything with a minimal amount of vegetable oil or without it.

Today I have prepared a selection of recipes that are perfect for lunch if you are eating right or losing weight. All dishes are very tasty, interesting, budget-friendly, and you can safely eat them without harming your figure.

Hake baked in foil with vegetables

An interesting option for a healthy hake lunch. The meat of this fish contains a lot of protein and vitamins, so it is often recommended by nutritionists, and baked with vegetables, it is doubly healthy. The dish turns out tender and juicy, since the foil does not allow the fish and vegetables to dry out, and Provencal herbs add a refined, unique aroma.

KBJU per 100 g: 52/6/2/3.

Ingredients:

Hake – 600 g.
Zucchini – 800 g.
Carrots – 150 g.
Bell pepper.
Tomatoes – 2 pcs.
A small bunch of parsley.
Vegetable oil – 2 tbsp. l.
Salt, Provençal herbs.

Preparation:

We clean the hake, wash it, cut it along the ridge, and remove the bones. After this, add salt to the fish fillet on both sides. Sprinkle with some Provençal herbs. Cover with cling film and set aside.
Cut the peeled carrots into thin slices. Cut the tomatoes into small pieces, bell peppers into strips. Chop the peeled zucchini quite coarsely. Chop the parsley.
We put the saucepan on the fire, pour in half a glass of water, put the carrots in it. Close the lid and simmer over medium heat for 3-4 minutes. Next, add zucchini and sweet pepper to the carrots. Keep on the fire until the zucchini is half cooked. If necessary, add a little water. After about 10 minutes, add the tomatoes and keep for a couple more minutes.
Once ready, drain off excess liquid. Salt, add parsley, mix.
Grease a sheet of foil with vegetable oil. Place half of the vegetables and lightly sprinkle with olive oil and lemon juice. Place the fish on top of the vegetables, skin side up. We fasten the edges of the foil. We do the same with the remaining fish.
Place everything on a baking sheet. Bake in an oven preheated to 180 degrees for 15 minutes. After this time, open the foil and cook for another 10 minutes.

Chicken cutlets with broccoli, boiled lentils and salad

A healthy, appetizing option for lunch at work, in the office or at home. The cutlets turn out juicy, and this is perhaps the most delicious recipe for PP cutlets. And lentils are high in protein, making them an excellent lunch for your health.

KBJU per 100 g: 145/14/4/14.

Ingredients:

Chicken fillet – 400 g.
Broccoli – 200 g.
Canned corn – 120 g.
Asparagus – 200 g.
A glass of lentils.
Egg.
Bulb.
Oatmeal – 1 tbsp. l.
Fiber – 2 tbsp. l.
Salt, spices.

Preparation:

Wash the lentils, then cook in salted water until tender. Also boil the asparagus for 4-6 minutes after boiling, then drain the water and let cool.
Let's prepare the minced meat. Chop onion, chicken fillet, broccoli. We pass everything through a meat grinder. Add fiber, oatmeal, egg, salt, spices to taste to the minced meat and mix thoroughly.
Forming cutlets. Grease the frying pan with olive oil. Fry the cutlets over low heat, covered, for 5 minutes on both sides.
Let's prepare the simplest PP salad. Add canned corn to the boiled asparagus and add salt to taste. Stir and the salad is ready.
We transfer everything into plastic food containers. In the first container - salad, in the second - lentils with cutlets.

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.

Baked chicken breast, salad and buckwheat

A very simple, quick, incredibly tasty healthy lunch option. By the way, it is balanced and very satisfying.

KBJU per 100 g: 100/11/1/12.

Ingredients:

Chicken breast – 450 g.
Grated ginger – 1 tsp.
Garlic – 2 cloves.
Bay leaf – 3 pcs.
Liquid honey – 1 tsp.
Soy sauce – 4 tbsp. l.
Spices - to taste.

Garnish:

A glass of buckwheat.
A can of canned corn.
Green beans – 400 g.
Salt.

Preparation:

First of all, coarsely chop the chicken fillet. Three ginger on a fine grater.
Grease a baking dish with olive oil and lay out pieces of meat. Instead of chicken fillet, you can use beef or turkey fillet. Add grated ginger, garlic through a press, bay leaf, soy sauce, honey.
Generously rub the fillet with spices and cover with cling film. Place in the refrigerator for an hour and a half so that the meat is thoroughly marinated. Then place in an oven preheated to 200 degrees for 40–45 minutes.
We wash the buckwheat, then boil it in salted water until tender. We also boil green beans.
Let's prepare the salad. In a bowl, combine green beans and canned corn. Add a little salt and mix well.

Couscous with vegetables

Couscous is a godsend for adherents of pp. This is one of the healthiest cereals, enriched with vitamins and minerals. Couscous pairs best with protein foods, such as chicken breast.

Required:

couscous - 150 g;
chicken breast fillet - 200 g;
frozen vegetable mixture - 150 g;
salt, pepper, favorite spices.

How to cook:

Boil the fillet in salted water until tender. Drain the liquid and cut the meat into small pieces.
Pour boiling water over the couscous, cover with a lid and leave for 15 minutes.
Place the mixture of frozen vegetables in a frying pan, add 3-4 tbsp. water and simmer over low heat until done.
Add couscous and chicken to the vegetables. Simmer for another 5 minutes.
Add salt, pepper and your favorite spices. Basil, thyme, oregano, turmeric, etc. are ideally combined with cereals.

Pie with chicken and champignons

The base of the pie is made from whole wheat flour, and instead of butter we will use coconut or olive oil. The pie can be served either hot or cold. The dish is tasty, filling and very aromatic. Perfect for a holiday table, or you can take it with you to work.

KBJU per 100 g: 230/13/16/9.

Ingredients:

Dough:

Whole grain flour – 260 g.
Boiled egg.
Water – 25 g.
Salt – a pinch.
Vegetable oil – 90 g.

Filling:

Mushrooms – 300 g.
Two eggs.
Chicken fillet – 300 g.
Sour cream – 200 g.
Hard cheese – 150 g.
Olive oil – 1 tbsp. l.
Spices.

Preparation:

Boil the chicken fillet in salted water until tender, then cool to room temperature.
Let's prepare the dough. In a deep bowl, combine all the necessary ingredients. Knead the dough thoroughly, it should turn out soft and elastic. Cover with film and place in the refrigerator for an hour and a half.
Wash the mushrooms and chop them large. Place in a frying pan and fry in olive or coconut oil, stirring occasionally until done. We will fry over medium heat under the lid so that the champignons are thoroughly stewed.
Cut the cooled chicken breast into small cubes. Three hard cheeses on a coarse grater.
Let's start filling. Place the eggs in a bowl and beat well with a fork. Add sour cream, grated cheese, and salt to taste. Mix well.
Lightly grease the mold with vegetable oil. We put parchment on the bottom, this will make the cake easier to get out. The diameter of my mold is 26 cm.
Roll out the dough into a thin layer. Carefully place the rolled out dough into the mold and form the sides. Add the filling: first the chicken, then the mushrooms. Using a spoon, spread the filling evenly over the filling.
Place the pie in the oven for 30–40 minutes at 180 degrees until golden brown. Let the cake cool, then carefully remove the mold.

Brown rice and canned tuna salad

The next lunch option requires a minimum of time and ingredients to prepare. Boiled brown rice will serve as a side dish. We’ll also make a budget-friendly, low-calorie salad with just three ingredients.

KBJU per 100 g: 117/8/3/15.

Ingredients:

A glass of brown rice.
A can of tuna in its own juice.
A head of young cabbage.
Cucumber – 1 pc.
Eggs – 2 pcs.

Preparation:

Boil the rice in salted water in a 1:1 ratio until cooked.
Boil the egg, cut into quarters. Cut the cucumber into half rings. Shred the cabbage into thin strips.
Combine vegetables and eggs in a deep bowl. Add tuna, after draining the liquid. Mix the salad well.
Place brown rice on a plate, then add salad.

Pasta with vegetables and tuna

It is better to choose pasta for this recipe from whole grain flour, but if you can’t find one, you can use pasta made from durum wheat.

Required:

pasta - 0.2 kg;
tuna in its own juice - 0.25 kg;
olives - 0.1 kg;
olives - 50 g;
tomatoes - 3–4 pcs.;
salt pepper.

How to cook:

Boil the pasta until tender according to the instructions on the package. Rinse.
Open the tuna, drain the liquid into a plate and mash with a fork.
Wash the tomatoes and cut into cubes.
Cut the olives into rings.
Combine the ingredients in a saucepan, sprinkle with salt and pepper, and pour over the tuna juice. Lightly fry without adding oil.

PP chicken pizza and brown rice

Be sure to try making this diet pizza without flour - it is very tasty. Overall, a hearty, healthy and balanced option for a PP lunch.

KBJU per 100 g: 170/14/4/20.

Ingredients:

Minced chicken – 400 g.
Champignons – 50 g.
A small onion.
Tomato.
Canned corn – 60 g.
Ketchup – 2 tbsp. l.
Mozzarella – 100 g.
A glass of brown rice.
Salt, spices to taste.

Preparation:

Wash the mushrooms and tomatoes and cut them into slices.
Add spices to the minced chicken and mix thoroughly.
Cover the baking sheet with parchment. We lay out the minced meat, distribute it with a spoon, and form a round pizza base with small sides.
Lubricate the meat base thoroughly with ketchup. Then evenly spread the champignons, tomatoes, and canned corn. At the end we add mozzarella cheese - it is light, dietary and looks beautiful after baking. Place the pizza in an oven preheated to 180 degrees for 35–40 minutes.
Prepare brown rice: pour it into a saucepan and add a pinch of salt. Cook until done.
Once cooled, transfer the pizza slices to a container. Place the cooked brown rice in the second container.

Stuffed pepper

A dietary version of the classic stuffed pepper is ideal as a second course. Nourishing, but completely low in calories!

Required:

bell pepper - 0.4 kg;
chicken breast fillet - 0.2 kg;
zucchini - 50 g;
champignons - 50 g;
carrots - 50 g;
cheese up to 15% - 100 g;
greens - a small bunch;
salt pepper.

How to cook:

Cut the fillet into small cubes.
Wash the pepper, cut off the top, cut lengthwise and remove the insides.
Wash and peel the remaining vegetables.
Cut the washed mushrooms, zucchini and carrots into small pieces.
In a plate, mix mushrooms, chicken and chopped vegetables.
Add salt and pepper. Sprinkle with finely chopped herbs.
Pack the filling into the pepper halves. Place in a baking dish, cover with foil.
Bake in an oven preheated to 180°C for 15 minutes. Then take out the peppers, remove the foil, sprinkle with grated cheese. Place in the oven for another 15 minutes.

Thai rice with chicken hearts

The dish has a very rich taste due to the presence of ginger and unagi sauce. Thai rice is good not only for lunch, but also for a festive table or a romantic dinner.

KBJU per 100 g: 176/12/8/15.

Ingredients:

A glass of basmati rice.
Chicken hearts – 500 g.
Pickled ginger – 35 g.
Eggs – 3 pcs.
Soy sauce – 45 g.
Garlic – 3 cloves.
Sesame – 1 tbsp. l.
Carrot.
Unagi sauce.
Spices.

Preparation:

Pour the rice into a pan with water and cook in a 1:2 ratio. We do not add salt, since we will use soy sauce. Once ready, cover with a lid and let it brew for a while.
Wash the chicken hearts, remove the fat, and cut into rings. Cut the carrots into thin cubes, finely chop the garlic.
Pour a little olive oil into the pan, add carrots and garlic. Fry over medium heat until golden. Next, add the chopped hearts and, stirring occasionally, fry for another 15 minutes.
Break the eggs into a bowl, add a pinch of salt. Beat with a whisk. Take a second frying pan, grease it with vegetable oil and pour in the beaten eggs. Stirring constantly, fry them until cooked.
Add rice and soy sauce to the chicken hearts and mix. Then add eggs, finely chopped ginger, sesame seeds. Mix everything again. Turn off the heat and let the dish sit under the lid for about 10 minutes. Be sure to serve hot, season each serving with unagi sauce.

Chicken breast meatball soup

A light soup is what you need for a PP lunch for those losing weight. The whole family will love this delicious dish.

Required:

bulgur - 0.5 tbsp.;
onion - 1 pc.;
chicken breast - 200 g;
sweet pepper - 0.3 kg;
carrots - 1 pc.;
zucchini - 0.3 kg;
greens - a small bunch;
bay leaf - 2 pcs.;
salt pepper.

How to cook:

Pour water into a saucepan, add salt and bring to a boil. Add washed bulgur. Cook for about 10 minutes.
Rinse the chicken breast, pass through a meat grinder, combine with chopped onions. Add salt and pepper. Add to the rice using a spoon, as... the minced meat is quite fragile.
Cut the pepper into small strips, the zucchini into cubes, grate the carrots. Place vegetables in soup. Cook for another 15 minutes.
After time, add chopped herbs and bay leaves to the dish and, if necessary, add salt.

Ratatouille with mozzarella – eggplant casserole

A very tasty French dish of baked vegetables with mozzarella. Ratatouille is perfect as a light lunch or dinner, and will also delight you with its bright summer taste.

KBJU per 100 g: 55/3/3/5.

Ingredients:

A small zucchini.
Bell pepper – 3 pcs.
Eggplants – 2 pcs.
Onion.
Tomatoes – 2 pcs.
Mozzarella cheese – 150 g.
Salt, spices to taste.

Preparation:

Remove seeds from bell peppers and chop into small pieces. Cut the onion into large cubes.
Grease a frying pan with sunflower oil, add onion and fry for a couple of minutes. Add sweet pepper and spices to taste. Stirring occasionally, fry until golden brown. Then put everything in a bowl and blend with an immersion blender until smooth.
Cut the zucchini and eggplant into rings about a centimeter thick. Sprinkle the eggplants with salt, mix, and set aside. Cut the mozzarella into 5 mm thick slices, and the tomatoes into slices.
Spread the eggplant mass evenly onto the bottom of the baking dish. Then, in a chaotic manner, vertically lay out the prepared vegetables. We distribute the cheese slices between the pieces of vegetables.
Place the mold in an oven preheated to 200 degrees for 45–50 minutes.

Pumpkin cream soup

Tender vegetable soup is a storehouse of vitamins. Pumpkin contains many amino acids, minerals, pectin and fiber, which is why nutritionists recommend eating this vegetable. The soup it makes is light and very tasty!

Required:

pumpkin - 0.7 kg;
carrots - 0.1 kg;
cream 10% - 100 ml;
greens - a small bunch;
salt pepper.

How to cook:

Wash the pumpkin, remove skin and seeds, cut into large cubes.
Peel the carrots and cut into cubes.
Place the vegetables in a saucepan, cover completely with water and cook for 20 minutes after boiling.
After the time has passed, drain the liquid. Puree the vegetables with an immersion blender. Pour in the cream and beat again. The consistency should be light and airy.
Place vegetables on low heat. When the mixture boils, remove the pan from the stove.
Add salt, pepper, chopped herbs and let it brew under the lid for about 15 minutes.

Spicy eggplant with turkey

Delicious, spicy and very filling stewed eggplant with chicken. The dish can be served both hot and cold. This recipe will surely become your favorite, I recommend trying it.

KBJU per 100 g: 56/7/1/6.

Ingredients:

Eggplants – 2 pcs.
Turkey fillet – 200 g.
One tomato.
Filtered water – 100 ml.
Soy sauce – 30 ml.
Ginger – 30 g.
Salt pepper.

Preparation:

Cut the eggplants in half and then cut into thin strips. Grate the ginger on a medium grater. Cut the turkey fillet into cubes, tomatoes into slices.
Grease a non-stick frying pan with vegetable oil, add pieces of meat. Fry until half cooked, then remove from the pan.
Next, add eggplant, grated ginger, and warm water to the same frying pan. Cover with a lid and simmer for 8–10 minutes. Then remove the lid, add tomatoes, salt, and ground black pepper to taste. Mix everything well and simmer covered for another 5 minutes.
Add turkey fillet, soy sauce, and hot spices, such as red pepper, to the vegetables. Stirring occasionally with a spatula, fry for another 5-7 minutes. Before serving, sprinkle the dish with sesame seeds.

Italian chicken breast in tomato sauce

A simple recipe for chicken fillet in tomato sauce. The meat is tender, juicy and very soft. Serve for lunch with durum wheat cereals or pasta.

KBJU per 100 g: 80/12/2/2.

Ingredients:

Chicken breast – 400 g.
Garlic – 3 cloves.
Tomatoes in their own juice – 400 g.
Italian herbs.
Salt - to taste.

Preparation:

Cut the breast into thin pieces, sprinkle with salt and a mixture of Italian herbs.
Pour some oil into the frying pan. Fry the breast on both sides until half cooked, then remove it to a plate.
Now finely chop the garlic and fry it in the same frying pan. We also add tomatoes in their own juice or finely chopped tomatoes. Simmer, stirring constantly, for 2-3 minutes.
Add Italian herbs and return chicken breast. Simmer under the lid until fully cooked.
Decorate the finished dish with parsley. Serve with any side dish; spaghetti made from durum wheat is good.

Simple PP salad with eggplant and tomatoes

Incredibly simple, tasty, very easy to prepare salad. You can serve it any day for lunch or to guests at the holiday table.

KBJU per 100 g: 75/4/5/4.

Ingredients:

Eggplants – 2 pcs.
Eggs – 3 pcs.
Cherry tomatoes – 3 pcs.
A bunch of green onions.
Salt pepper.

Preparation:

Cut the eggplants into rings and then into small cubes. Place in a heated frying pan greased with olive oil. Stirring constantly, fry until done.
Cut hard-boiled eggs into large cubes. Then finely chop the onion and cherry tomatoes into large pieces.
Combine all ingredients in a bowl, salt to taste. We do not add oil, because the eggplants were already fried in oil, and enough juice will be released from the cherry tomatoes.

Turkey casserole - recipe in slow cooker and oven

A recipe for a beautiful, tender and very juicy turkey casserole for losing weight. An easy, tasty, and most importantly healthy lunch dish for the whole family.

KBJU per 100 g: 84/11/3/2.

Ingredients:

Champignons – 200 g.
Turkey fillet – 400 g.
Hard cheese – 60 g.
Tomatoes – 2 pcs.
Onion.
Egg.
Sour cream 10% – 2 tbsp. l.
Ground coriander – 1 tsp.
Salt pepper.

Preparation:

Finely chop the onion and champignons into slices. Cut the turkey fillet into small cubes, tomatoes into slices. Grate the cheese on a coarse grater.
Add chopped onion, salt, pepper, ground coriander to the meat. Mix everything well with your hands. Then combine the meat with mushrooms and mix again. Our casserole base is ready.
Let's prepare the filling. In a deep container, combine grated cheese, egg, sour cream. Mix everything well.
Take a multicooker bowl, pour a little vegetable oil and add the meat base. Distribute, compact with a spoon, and then lay out the tomatoes cut into slices. At the end, pour the cheese mixture into the casserole and distribute well.
Set the multicooker to “baking” mode for 40 minutes. The casserole can also be cooked in the oven at 120 degrees for 40 minutes.