Sample menu for each day. Inexpensive menu of healthy food for those who want to lose weight. Menu for a week for weight loss for men and women

What is the PP Diet? This is, first of all, the abbreviation of "proper nutrition". The idea of ​​​​creating such a diet arose against the backdrop of the spread of special diets that slightly restrict or severely exclude the use of various foods and call, for example, to remove all carbohydrates from the diet, eat only liquids, or eat boiled rice without salt for a whole week. Such diets are harmful to health, introduce the digestive system and the body as a whole into a stressful state and contribute to the rapid return of lost kilograms at the end of the period of food restrictions.

A healthy diet, in fact, is designed to provide the body with all the necessary nutrients and trace elements and is based on the principles of proper nutrition. However, just eating right amid the fad for diets is “unfashionable”, and PP (proper nutrition) is presented as a “PP diet for weight loss”.

Does PP help you lose weight?

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Against the backdrop of passion for fast food, semi-finished products, an abundance of industrial sweets, PP helps to return to the basics of the diet, laid down at the genetic level. A person needs a certain amount of proteins, fats and carbohydrates per day with the calorie content, which is determined by the energy costs of each particular organism.

All sorts of food benefits of civilization, rich in fast carbohydrates and fats, supplements that stimulate appetite, altered eating behavior contribute to a rapid increase in body weight. When following the principles of PP, a proper nutrition system, excess weight does not accumulate. The decrease in fat reserves is facilitated only by an increase in energy consumption, that is, physical activity on the body.

It is quite possible to lose weight on PP if the daily diet provides calories in a smaller volume than is necessary for physiological processes. There are two options: eat right, observing the daily caloric intake for the body (calculated depending on the ratio of age, height, body weight, gender and activity) and increase physical activity, or reduce the calorie intake.

The best results are found in those who neglect proper nutrition before the diet and are overweight. The system is based on the replacement of high-calorie foods with low nutritional value with healthy foods and the exclusion of "snacking". However, PP does not imply a sharp restriction on portions and volumes of food, so you should not get carried away replacing a harmful hamburger with a whole trout.

When following the rules and calculating the calorie content of the PP, the diet helps to reduce weight by an average of 4-6 kg per month, depending on the initial parameters.

Are there any benefits to PP?

Undoubtedly, proper nutrition helps maintain and even restore health. The menu for the week contains products that provide the body's needs in both nutrients and vitamins and minerals.

The diet can also include foods and dishes that help meet the increased needs for certain substances, masquerading as a desire to eat "junk" food. Researchers have proven for a long time that cravings for certain types of dishes and products do not always mean a lack of trace elements contained in these dishes. So, for example, the love of carbonated drinks does not indicate a lack of carbohydrates, but masks the insufficiency of calcium intake with food, and it is necessary to correct it not with Coca-Cola, but with dairy products.

Replacing products allows you to saturate the body with essential trace elements and prevent "breakdowns" from the diet.

Diet "proper nutrition": lose weight correctly

As with all diets, popular or medical, there are basic principles. They do not contradict the rules of a healthy diet, on the contrary, they are mainly based on them. Some of the principles need to be adjusted according to the characteristics of the body and new research in medicine and nutrition, but this diet allows for minor variations and can be adapted to the needs of a particular person.

PP principles:

• the exclusion of convenience foods, fast food, carbonated drinks, industrial sweets, sausages, canned food, chips, almost all products prepared outside the home and not having the right ratio of proteins, fats and carbohydrates. It is strictly forbidden to eat food with glutamate additives, sugar substitutes or its abundance;
• salt restriction;
• daily after sleep, first of all, you need to slowly drink 200-300 ml of warm water;
• dishes are steamed, baked, boiled, stewed. Fried food is prohibited;
• a fifth of the diet consists of fresh fruits and vegetables;
• they almost completely eliminate fast carbohydrates, replacing them with slow carbohydrates: cereals (not instant), bread (whole grain or wholemeal), premium pasta, unsweetened vegetables. Berries, fruits and honey - sources of fast carbohydrates - are included in meals in the morning and afternoon;
• the total volume of animal proteins is calculated by body weight: 1 g of protein should be supplied daily per 1 kg of weight;
• the volume of liquid (preferably water and herbal teas, unsweetened fruit drinks, compotes) is at least 2 liters per day, with a mandatory glass of warm water 30 minutes before each meal;
• carbohydrate dishes are distributed for intake in the first half of the day, protein - in the second;
• the use of only polyunsaturated fats is recommended: olive, linseed oil, fish (salmon, trout), seeds, nuts, avocados, etc. The total volume is 1/5 of the daily diet;
• meals - 4-5 times a day, with a maximum period between meals of 4 hours. The last meal is 3 hours before bedtime. Snacks are possible (no more than 2 times a day, among common meals, for example, 200 g of kefir or an unsweetened apple);
• dishes from potatoes and pasta are not combined with protein;
• you should eat at the same time, without accompanying activities (watching TV, playing games on the computer, talking on the phone, etc.), chewing thoroughly, slowly: this contributes to better absorption of food and faster satiety.

Proper nutrition: menu

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There is no strict menu in the proper nutrition system. Proper nutrition is a diet that involves full meals with adherence to the principles and the exclusion of harmful foods. Each person, with proper nutrition, selects the main and accompanying dishes that are most suitable in the diet for him and his family members.

Proper nutrition: an example for weight loss for a week

With proper nutrition, the menu for a week for the purpose of losing weight is compiled based on the parameters and characteristics of a person. However, there are budget examples of plans and diets with proper nutrition. So what can you eat?

meal/day	First meal	Second meal	Third meal	Intermediate (second breakfast, afternoon snack)
Monday	Whole grain bread, cheese, vegetables, green tea	Boiled meat, steamed vegetables (cauliflower, green beans), rosehip broth	Broccoli baked with cheese, boiled egg, mint tea	A glass of kefir
Tuesday	Yogurt, vegetable salad, apple. chicory drink	Vegetable puree soup (without potatoes), baked meat. Still mineral water	Boiled salmon, brown rice. Unsweetened fruit drink	Fruit
Wednesday	Steamed or baked omelet, herbs, orange, tea	Steamed veal meatballs, stewed beans, vegetable salad. Freshly squeezed fruit juice	Cottage cheese casserole, unsweetened apple, vegetable juice	Kefir
Thursday	Vegetable salad, cottage cheese toast, tea	Whole grain pasta, vegetable salad, dried fruit compote	Fish cutlets, steamed broccoli, tea	Apple
Friday	Oatmeal without sugar, with butter, apple and cinnamon, fruit juice	Pumpkin soup with sesame seeds, baked chicken, vegetable salad, tea	Boiled turkey, stewed carrots, juice	Yogurt, ryazhenka
Saturday	Baked potatoes stuffed with cottage cheese and herbs, fruit juice	Baked fish with boiled rice, green salad with tomatoes, tea	Cottage cheese (up to 6% fat, 150 g), unsweetened fruits, tea	Apple
Sunday	Toast with egg, cheese and tomatoes, greens, juice	Steam veal, baked potatoes, vegetable salad, tea	Steamed omelette with green beans, unsweetened fruit	Kefir

Diet adaptation

Depending on the goals and possibilities, the menu can be compiled by changing the products to the appropriate ones in terms of calorie content and composition, supplementing and excluding dishes of individual choice.

How long does a diet with proper nutrition last?

This diet does not imply a time limit. When moving from a chaotic diet to principles consistent with proper nutrition, it should be remembered that this type of eating behavior is a natural, preferential choice that provides the body and meets its needs. After a period of reaching the desired body weight, one should not return to the previous style of eating, the nutrition system for this diet makes it easy and enjoyable to adhere to its rules throughout life.

Medical dietary restrictions

There is no diet that is appropriate and "right" for everyone and everyone. Different health conditions, diseases, restrictions force you to adhere to different rules and menus. However, in general, this diet is considered the most “healthy” and most adaptable to the requirements of the body.

A healthy lifestyle allows people to live long and disease-free lives. Healthy nutrition is the basis for good human health. Recipes for preparing healthy meals are not difficult, because. You can buy all the ingredients at the nearest store and prepare a tasty and healthy dish in a few minutes. Below in the article you will find the main recommendations and tips for a balanced diet, and recipes for every day.

1. While eating, do not rush, eat at an average pace, but rather slowly.
2. Do not grab food on the run, but sit at the table and eat calmly.
3. At one time, you do not need to fill your stomach so that you cannot get up from the table. Know the measure, do not stretch your stomach, get up from the table with a slight feeling of hunger.
4. Every day, your menu should include vegetables (cucumbers, tomatoes, radishes, onions), greens, etc. They contain fiber, and it has a beneficial effect on the digestive tract.
5. Do not cook a lot at one time, because. you have to put food for tomorrow in the refrigerator. Fresh food is more beneficial for the body, it contains more vitamins and other useful substances.
6. Do not stuff your mouth full, and do not swallow large pieces of food. Help your stomach, it will be grateful to you for it. Healthy eating means eating small amounts of food.
7. If you suddenly drink water during or after a meal, you will dilute the gastric juice, and this is bad. Drink 15-20 minutes before a meal, 1 glass of water 200 ml.
8. Healthy eating says - the main part of the daily menu, you need to eat before lunch. In the evening or after 6 pm, try to eat foods rich in protein and fiber.
9. Try not to fuss at the table, but to be in a calm, measured state.
10. Sometimes hunger is confused with thirst. First we went to the kitchen or office and drank 150-200 ml of water. After 20 minutes, if the feeling of hunger remains, then go boldly eat a healthy diet.
11. Give preference to natural products, not any chemistry. Take care of yourself and your loved ones. Healthy eating for every day is your choice.

Follow the principles of a healthy diet every day, and you will notice improvements in 5-10 days. You will feel light, there will be a lot of energy, a great figure and mood.

Healthy and balanced menu for the week

Healthy food means tasty and healthy food. Look at the sample menu for the week and then there will be recipes for healthy dishes.

Monday

Breakfast: Omelette with herbs, oatmeal, green tea.

Lunch: Cauliflower soup. Rice with chicken fillet. Compote with black bread.

Dinner: Sliced ​​vegetables (cucumbers, tomatoes, radishes, onions). Steamed buckwheat with fish, tea with lemon.

Tuesday:

Breakfast: Baked fish with vegetables, fresh fruit juice.

Lunch: Vegetable salad, durum pasta with chicken, tea.

Dinner: Buckwheat porridge, 1 grapefruit, fat-free cottage cheese with sour cream 5-10% fat.

Wednesday:

Breakfast: potatoes with mushrooms and lean meat, compote.

Lunch: Borsch with beans, chicken fillet, jelly and 1 fruit (apple, banana, orange, pear).

Dinner: Pilaf, sliced ​​vegetables, green tea with lemon.

Thursday:

Breakfast: semolina porridge with milk, tea with oatmeal cookies.

Lunch: Fresh cabbage soup, 2 oranges, chicken fillet with tea and lemon.

Dinner: Steamed meat cutlets (1-2 pieces), vegetable stew, jelly.

Friday:

Breakfast: Hercules porridge, a glass of milk, oatmeal cookies.

Lunch: Rice with chicken, 1 cucumber and 1 tomato, tea with lemon.

Dinner: Apple pancake, low-fat yogurt, oatmeal cookies.

Saturday:

Breakfast: sugar-free corn flakes with milk 0.5-1.5% fat, 1 favorite fruit.

Lunch: Borscht, lean meat, cucumber, tea with lemon.

Dinner: Buckwheat with meat, grapefruit, apricot juice.

Sunday:

Breakfast: Salad of vegetables and herbs, steamed fish, tea.

Lunch: 2 fruits (apple, orange), rice with chicken fillet, a glass of milk.

Dinner: Vegetable stew, chicken cutlets, salad, black tea with lemon.

The best healthy recipes

Recipe #1: Light Vegetable Soup

• Potato - 260 grams.
• Carrots - 2 pieces are not large.
• Cauliflower - 260 grams.
• Peas (canned) - 110 grams.
• Onions (bulb) - 1-2 pieces, to taste.
• Greens, salt, pepper - to taste

Recipe:

1. First you need to do the preparation of vegetables. Peel the potatoes and cut them nicely into cubes. Wash and peel the carrots, then slice or chop them in a fun way. You can disassemble the cabbage into inflorescences. Peel one or two bulbs.
2. Put the water on and wait until it boils. Put chopped vegetables in water (potatoes, carrots, cabbage). Salt to taste and you can pepper (optional). Put the whole onion in the water, when the soup is cooked, they will need to be removed from the pan. Add the green peas to the soup after removing the onion.
3. Almost ready, ready to serve. Chop dill and parsley and crumble into soup for beauty.

Recipe number 2: Casserole with chicken fillet and vegetables

Ingredients (based on 3 servings per day):

• Carrot - 1 piece (medium size)
• Chicken fillet - 220 grams
• Cauliflower - 380 grams
• Broccoli, salt to taste.
• For the sauce: chicken (can be meat) broth - 150 grams, nutmeg, hard cheese, ground black pepper, flour, milk, low-fat cream, 2 egg yolks.

Recipe:

1. A head of cauliflower must be washed, disassembled into inflorescences and boiled a little, until the state is half ready.
2. Add the following ingredients to the cabbage broth: broth, milk, cream, then pepper, salt, add nutmeg, pour out the flour and cook the sauce for 4-7 minutes and stir occasionally. Whisk a couple of egg yolks and add them to the sauce, then cook to thicken in a bain-marie.
3. Take a baking dish and grease it well with butter (do not overdo it). Put there boiled chicken fillet and diced, cauliflower, broccoli, cut carrots for beauty, cut into circles, salt to taste.
4. Pour sauce over the whole thing and sprinkle cheese on top.
5. Final part. Place in the oven for about 15 minutes and bake until nicely golden.

Recipe #3: Sardine Rice Salad

Ingredients (based on 3 servings per day):

• Rice - 150 grams
• Corn and peas (canned) - half a glass each
• Cherry tomatoes - 2-5 pieces
• Sardines (canned) - 190 grams
• Cucumber, green onion, parsley
• Pepper, salt (to taste)

Recipe:

1. Cut the cucumber into cubes.
2. Divide the sardine into pieces and mix with boiled rice.
3. Finely and finely make green onions and parsley.
4. Now you need to mix everything together: fish with rice, corn, peas, greens.
5. Cut the cherry tomatoes into quarters and garnish the salad.
6. Enjoy your meal

Try these delicious and healthy recipes and write your review below, we are interested.

For maximum results in losing weight, you need to use, when compiling a daily menu, recipes for proper nutrition for weight loss. A balanced diet will help to improve metabolism, get rid of extra pounds and gain the desired size. All that is needed for this is to be able to combine products with each other and know their properties. Recipes for weight loss are built taking into account the calorie content of products.

Basic principles of proper nutrition

The diet of any diet for weight loss is based on a combination of foods that help get rid of excess weight. In addition, such nutrition systems include several basic rules, following which the effect of losing weight is achieved. These include:

• recipes of all dishes should be balanced in proteins, fats and carbohydrates. In addition, it is imperative to add fiber and foods containing vitamins and trace elements necessary for the body to maintain vital functions in recipes;
• You need to watch your portion sizes. It is necessary to be guided by the rule “less is better, but more often” - reducing the size of portions, but increasing the frequency of meals;
• every person adhering to the principles of proper nutrition and striving for weight loss should at least approximately be able to calculate the energy value of recipes;
• you can't skip breakfast. Even if the body does not experience a feeling of hunger, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before the first meal, you need to drink a glass of warm water - this will start the metabolic process. To diversify breakfast, there are many recipes for weight loss;
• Harmful foods should be excluded from the daily diet to the maximum. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic beverages. Their use significantly slows down the process of losing weight;
• if it is difficult for the body to adapt to a diet consisting only of recipes prepared without added sugar, then it is better to replace such menu components with useful analogues: sweets can be made from dried fruits and nuts, cookies can be baked from oatmeal according to a homemade recipe, and sugar in tea can be replaced honey;
• It's best to purchase prescription products from reputable manufacturers who don't grow or manufacture them with various chemicals and hormones. Especially, this applies to meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
• the use of salt in weight loss recipes is also best minimized, as it contributes to the accumulation of fluid and can provoke swelling. Recipes for proper nutrition for weight loss should contain a very small amount of salt;
• in addition to recipes for weight loss, the PP menu should consist of a daily intake of at least 2 liters of liquid;
• chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Food table for recipes

To make recipes for proper nutrition on your own, you can be guided by the following table, which lists allowed and prohibited products for weight loss

How to plan your diet for weight loss

Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this daily routine:

• in the process of losing weight, in no case should you skip breakfast;
• you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fats. To avoid this, you need to use snack recipes for weight loss;
• all recipes for proper nutrition for weight loss should be balanced in composition;
• you need to eat measuredly - in small portions, but often;
• it is necessary to plan the day in advance so as to include physical activity in it, but combine them with meals - so as not to exercise on a full stomach and not to eat heavily after a workout;
• in case of an urgent need to eat one of the prohibited foods, it is better to do it, but keep yourself in control.

Recipes for proper nutrition

It is easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be a great example of a healthy diet and lead to weight loss.

Recipe: Pasta with Vegetables and Chicken

Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not peel off the skin from the vegetable), add green beans and broccoli to it. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Cut the chicken breast into small pieces, add to the vegetables. Once cooked, vegetables and chicken can be tossed with pasta or served separately.

Recipe: Fish with White Sauce

This recipe for weight loss is good because the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of tablespoons of sour cream (with a low percentage of fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoonful of mustard.

cook fish: for this, you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), free from skin and bones, pour a little lemon juice, put on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.

Recipe: Stuffed Zucchini

Small zucchini (the smaller the better) cut in half lengthwise, get the pulp out of them. Grate some cheese first. Add it to the pulp of the zucchini, seasoning with garlic and a mixture of Provence herbs. Fill each of the halves with the resulting mixture. Cut the cherry tomatoes into 2 parts and put into the “boats” along the entire length. Top with finely chopped parsley, cilantro or onion.

Tip: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you not to add salt to the dish, contributing to weight loss.

Recipe: couscous with vegetables and fish

Couscous is a cereal that helps to normalize the salt balance in the body, significantly lowers cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify the usual diet for weight loss. Couscous can be cooked in a double boiler or boiled in water. It takes only 5 minutes. Any stewed vegetables can be added to cooked cereals, but it is best combined with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.

Salad for weight loss from vegetables with beans

Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 of wine vinegar (as an option: you can add finely chopped onions previously marinated in vinegar) or lemon juice, pepper.

Tip: in salad recipes for weight loss, it is better not to use canned beans, corn or peas, but to prepare a dish from fresh ingredients - boil the beans, replace the baked or frozen corn, and also take fresh or frozen peas.

Shawarma for weight loss

This recipe is suitable for those who want to lose weight without denying themselves their usual food. As a pita bread, it is better to take a tortilla made from whole grain flour. You can also cook it yourself. Instead of mayonnaise, grease pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without monosodium glutamate). Sliced ​​chicken stewed in soy sauce. Put sauce, fresh cucumber (rings), avocado (thin slices), chicken, lettuce, add pomegranate seeds in the center of the cake. Wrap in envelopes or rolls.

Recipe for weight loss: Stuffed champignons

This recipe can be a substitute for pizza with proper nutrition and weight loss. Mushrooms are better to take more. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them the broccoli, disassembled into inflorescences, bell pepper in cubes and tomato in cubes. Stuff mushroom caps with this mixture, sprinkle with cheese on top. Bake in the oven.

Vegetable salad

This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.

An approximate diet of proper nutrition for weight loss for every day

In order to learn how to control your diet over time, without calculating the calorie content of dishes each time, you can start by keeping a proper nutrition diary in which you write down all the foods you eat per day. This contributes to the analysis of food eaten, weight loss and will allow you to make recipes for dishes on your own without difficulty in the future. To get started, you can use the approximate daily menu of proper nutrition:

	Breakfast	Dinner	Dinner	Snacks (distribute all day)	Beverages
1	Oatmeal on the water	Chicken breast stewed with vegetables. As a garnish - durum wheat pasta	Vegetable ragout with pieces of soy meat	50 g dried fruits; bread sandwich with a piece of red fish and avocado	Non-carbonated water; green tea; herbal tea; sugar free coffee; natural vegetable and fruit juices.
2	Cucumber salad with tomatoes and herbs. Whole grain bread sandwich with tomato wedge, mozzarella slice and herbs	Broccoli, cheese and egg casserole.	Brown rice with squid (or other seafood)	1 apple; whole grain bread sandwich with curd cheese (or cottage cheese) and herbs
3	Buckwheat porridge on the water	Vegetable soup with a slice of black bread	A small piece of boiled beef and stewed zucchini with eggplant	50 gr of any nuts; a glass of kefir (you can add a small spoonful of honey)
4	Cottage cheese (low fat) with sour cream or fruit	Chicken with buckwheat. Groats can be varied with carrots and onions	Egg omelette with vegetables (broccoli, tomatoes, onions, bell peppers)	Oatmeal cookies (no sugar) a handful of dried fruit
5	Fruit salad dressed with natural yoghurt	Rice cream soup with vegetables	Cheese casserole. Fresh cabbage and carrot salad	A glass of kefir; 1 apple
6	Millet porridge on the water	Vegetable casserole (zucchini, tomato, carrot, eggplant, egg)	A piece of boiled white fish with brown rice	Rice bread sandwich with salted trout and cucumber slice
7	Rice porridge on the water	Omelette with a piece of baked chicken	Salad of fresh beets, cabbage and carrots and a piece of boiled beef	A glass of kefir; a handful of nuts

Approximate diet for weight loss for a week

Proper nutrition recipes should include dishes that take into account the characteristics of the body, while promoting weight loss:

1. For breakfast, it is better to eat food that will give the body enough energy for the whole day. The most useful breakfast is cereals cooked on water. Useful cereals include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a black bread sandwich with cheese or a slice of lightly salted fish.
2. Lunch should be a balanced intake of proteins, fats and carbohydrates. Vegetable, fish or chicken soups can be the best solution. Days of liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
3. For dinner, you should eat to take into account recipes that are easier for the body to eat. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to weight loss success.
4. As a snack drink a couple of glasses of low-fat kefir a day. Also, fruits (in reasonable quantities), nuts and dried fruits will be an excellent solution.
5. Adhering to proper nutrition, you can arrange weekly or 1 time in 2 weeks fasting days.

Approximate diet for weight loss for a month

When drawing up a proper nutrition plan for a month, you need to adhere to the general rules that form the daily diet. The recipes are the same, they are based on a combination of healthy products. The main thing to remember is that the result does not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case, a slender figure will cease to be a dream, but will become a real reality. There is another useful tip that often helps to lose weight no less than healthy recipes: go grocery shopping on a full stomach.

Right snack options

These meals are equally important in the preparation of proper nutrition in an effort to lose weight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little - a small handful is enough. Also, recipes for proper snacks can consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are supplemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All of these ingredients can be used individually or combined to create delicious slimming sandwich recipes. A glass of kefir contributes to the normalization of metabolism, so you should also pay attention to it. Such recipes do not require a lot of time to prepare them, but they can keep you from eating junk food.

Compliance with all the principles and conditions of proper nutrition with the help of weight loss recipes, combined with active physical activity, will be the solution in the fight against excess weight. At the same time, it is important to be patient and confidently go to the intended goal.

The very first question that those who want to lose weight have to solve is: how to build your diet? As you know, to get rid of excess weight, it is not enough to exercise regularly, you must definitely reconsider your eating habits. We are offering to you healthy diet menu for weight loss, which will help you navigate when planning your diet.

10 important rules about proper nutrition for weight loss

Before moving on to a detailed description of the menu of proper nutrition for weight loss, we will remind you of the basic rules for losing weight. This is what every weight loss person needs to know.!

1. Lose weight from a calorie deficit rather than proper nutrition per se. When we eat less than the body needs for energy, it begins to use the reserve fund in the form of fat. Thus, the process of losing weight starts. What, when and in what combinations you eat - all this is not decisive. If you eat in a calorie deficit, you will lose weight.

2. All diets, whatever they are called, are aimed at making a person eat less and create the necessary calorie deficit. Losing weight with proper nutrition is also achieved due to food restrictions: you eat less calorie foods and get rid of "food garbage". This is usually enough to maintain a calorie deficit, even if you don't directly count calories. (although with the right foods you can eat in surplus and get better) .

3. Therefore, if you want to lose weight, there is no need to eat only the right foods: chicken breast, buckwheat porridge, cauliflower dishes, low-fat cottage cheese and fresh vegetable salads. It is not the foods themselves that contribute to weight gain, but the overall calorie surplus.

4. Fatty, floury and sweet foods create an excess of calories very easily, so such foods have to be limited. But if you manage to fit these products into your calorie intake, then you can use them without harm to weight loss.

5. However, it is better to stick to the menu of proper nutrition: not for weight loss in the first place, but for your own health. Remember that fast food and sweets do not carry any nutritional value and, moreover, when consumed in large quantities, they have a negative effect on the body.

6. Directly for weight loss, the time of eating does not play a special role, so you do not need to completely change your diet and routine. Just remember that putting together a competent, correct menu for the day will help you eat balanced, which means minimize the feeling of hunger, develop healthy eating habits, improve the functioning of the digestive tract.

7. Proteins, fats and carbohydrates do not have a significant effect on weight loss, for weight loss the most important thing is the total caloric content of the diet. But these indicators are important to consider for muscle preservation ( squirrels), sufficient energy ( carbohydrates), normal functioning of the hormonal system ( fats ).

8. Products can be combined on a plate in any form, this also does not affect the process of losing weight. If you want to stick to a separate diet or combine products only in the way you are used to, please.

9. The recommendations below are just one of the most common menu options for proper nutrition for every day. You can build a menu according to your abilities, it is not necessary to focus on "dietary canons". If you count calories, proteins, carbohydrates and fats, then your hands are untied: for weight loss it is enough just to eat within the framework of KBJU.

10. The distribution of proteins and carbohydrates throughout the day, the right breakfasts and dinners, certain foods before and after training - these are just additional building blocks in building the body, but far not key. They are more relevant at the final stage of polishing the body and bringing it to the ideal shape.

Summarize. Weight loss issue always comes down to dietary restrictions, regardless of the diet and menu for every day. That is why counting calories is the best way to lose weight, since you can always plan meals as you wish within your KBJU norm.

Proper nutrition is additional tool for weight loss, which will help you change your eating behavior and start eating balanced and healthy.

What important to remember when compiling a proper nutrition menu for every day:

• Breakfast should be rich in complex carbohydrates for energy throughout the day.
• Fast carbohydrates (sweets, desserts, dried fruits) are best consumed in the morning.
• Dinner is desirable to make mainly protein.
• Every meal should include fiber (fresh vegetables, bran, whole grains, fruits).
• Forget about the rule "do not eat after 18.00", but it is better to have dinner no later than 2-3 hours before bedtime.
• Distribute calories per day approximately in the following proportions: 25-30% breakfast, 30-35% lunch, 20-25% dinner, 15-20% snacks.
• 1-2 hours before training it is better to eat carbohydrates, within 30 minutes after training - carbohydrates + protein.

We emphasize once again that the most important thing for losing weight is maintain a total calorie deficit for the day . But from the point of view of a balanced diet, maintaining health, energy, normal functioning of the body and reducing the risk of breakdowns, it is still better to follow the above rules.

Sample menu of proper nutrition for the day:

• Breakfast: Complex carbohydrates
• Lunch: Simple carbohydrates
• Dinner: Proteins + Carbohydrates + Fats. Definitely fiber.
• afternoon tea: Carbohydrates, maybe a little fat
• Dinner: Protein + preferably fiber

Here are some options for a menu of proper nutrition for weight loss. These are just examples of the most popular and successful options for breakfast, lunch and dinner, which are most often found in losing weight. You can have your own menu of proper nutrition for every day, taking into account individual needs.

Breakfast:

• Porridge with fruits/dried fruits/nuts/honey and milk (the most common option is oatmeal)
• Scrambled eggs with whole grain bread
• Sandwiches with whole grain bread or crispbread
• Oatmeal pancake (mix eggs and oatmeal and fry in a pan)
• Cottage cheese smoothie, milk and banana (it is advisable to add complex carbohydrates - bran or oatmeal)
• Whole grain cereal with milk

Read more about healthy breakfasts in the article: Breakfast for weight loss: all options for healthy breakfasts.

Dinner:

• Cereals / pasta / potatoes + meat / fish
• Stewed vegetables + meat/fish
• Salad + meat/fish
• Vegetables/garnish + legumes

Lunch is the most "democratic" meal, here you can choose almost any combination of products to your taste.

Dinner:

• Vegetables + lean meat/fish
• Vegetables + cheese + eggs
• Cottage cheese
• Kefir with fruits

Read more about the right dinner in the article: What you can eat for dinner for weight loss: 7 best options.

Snack:

• PP baking
• nuts
• Fruit
• Dried fruits
• Cottage cheese or white yogurt
• Whole grain bread/crispbread

From the proposed options for breakfast, lunch and dinner, form your own own menu of proper nutrition for every day. Calculate the calorie content of dishes yourself based on your portions and specific products. By the way, with modern gadgets, this is quite easy to do.

Planning your menu for the week saves you money, time and fridge space. If you keep in mind a rough plan of action in the kitchen springboard, you will win in all positions. And if your plans also include a gradual transition to proper nutrition, then you can’t do without a pre-planned menu.

Let's try to make the right diet for every day. To begin with, armed with a pen and a piece of paper, we paint an approximate menu for the week. At the same time, we remember that breakfast should account for 2/3 of the daily intake of carbohydrates, 1/3 of proteins and 1/5 of fats. For lunch, it is not necessary to eat the first, second, third, but the principle of compatibility of products must be observed. And dinner (if you do not want to share it with enemies) should be hearty, but light, and no later than 3 hours before bedtime. In addition to these three whales - breakfast, lunch, dinner - try to make a second breakfast a habit - a light snack before lunch, consisting of dried fruits, nuts, fresh fruits or cottage cheese and an afternoon snack (at about 16-00) - cocoa with pancakes or tea with a sandwich with cheese (or homemade meatloaf).

It is advisable to end the day with a fermented milk product. The most common kefir can be turn into a delicacy by stirring a teaspoon of steamed bran in it and adding fruits - fresh, dry or from jam. You can buy kefir, fermented baked milk and other fermented milk drinks, or you can cook them yourself. If you have the patience to mess with the preparation of the sourdough, then you can prepare a magnificent drink "Narine" (powders for preparation are sold in pharmacies) - it improves the functioning of the intestines, improves its microflora. And you can get a handful of kefir mushroom and entrust the preparation of kefir to him. If you also use real village milk, you can be sure that you are on the right path to health.

And don't forget the salads! Let them be many, very different, but only useful. Vegetables and fruits seasoned with vegetable oils, spicy fresh sauces, natural yogurt or special salad dressings are a must on your table. Nutritionists offer an original scheme. All salad products are divided into several conditional groups, and by combining products from these groups, you can prepare salads every day for a whole week, never repeating yourself.

Protein:
chicken or turkey (cooked and cut into pieces)
canned or smoked tuna or salmon,
choke,
eggplant pieces (baked),
lightly fried broccoli
green pea,
canned beans or lentils.

Crispy:
cucumbers,
bell pepper,
grated carrot,
Red onion,
wheat or rye crackers,
fresh chips.

Sour or sweet:
mango cubes,
canned corn,
orange or grapefruit
pear,
raspberry,
cranberry,
raisin,
plum,
Apple,
cherry tomatoes.

Greens:
lettuce,
cabbage,
spinach leaves,
fresh herbs (parsley, basil, dill, cilantro),
alfalfa or broccoli sprouts.

Seasonings (1-2 tsp):
bacon crumbs,
grated blue cheese,
olives,
sesame seed,
avocado slices,
sunflower seeds.

And now the actual menu for the week. If anyone remembers Soviet canteens, then there was only one "fish day" in them. And nutritionists urge to eat fish at least five times a week. Let's stop at the arithmetic mean and arrange three fish days in our menu for the week.

Monday.

Breakfast - Cottage cheese casserole

Ingredients:

3 eggs
0.5 stack. Sahara
500 g cottage cheese
500 g boiled rice
0.5 stack. flour
100 g raisins
30 g butter
1 orange (or apples, dried apricots, peaches)
¼ stack. Sahara

Cooking:
Beat eggs with sugar. Stir in cottage cheese first, then flour. Add chilled rice and washed raisins. Wash the orange (or any other fruit of your choice), cut into thin slices. Lubricate the form with melted butter, sprinkle with sugar, lay out the fruit slices, then the curd mass. Bake in the oven at 200-220ºС for 40-45 minutes.

Dinner - Rice soup with squid and green peas.

Ingredients:
400 g squid fillet
2/3 stack. rice
1 onion and parsley root
1/2 stack. canned green peas
1 tbsp butter
herbs, salt, spices.

Cooking:
Boil rice until half cooked. Cut vegetables into strips and sauté in oil. Clean the squid and cut into strips. Put browned vegetables into the boiling broth, after 10-15 minutes - rice, squid, green peas and cook the soup until tender. Sprinkle with herbs.

For dinner - vegetable stew.

Ingredients:
potatoes - 500 g
white cabbage - 350 g
carrots - 200 g
green peas - 100 g
turnip - 200 g
cauliflower - 350 g
parsley - 50 g
parsley root - 50 g
zucchini - 300 g
sour cream - 150 g
onion - 250 g
tomato juice - 20 g

Cooking:
The beauty of this dish is that if you don’t have any product, then you can replace it with any other without compromising on taste and benefits. Each time your stew will be a little different.

Prepare vegetables: peel, cut into cubes, disassemble the cauliflower into inflorescences. Put white cabbage in a saucepan, pour sour cream, diluted water, simmer for 10 minutes. Then add the rest of the vegetables, simmer until soft. At the end of the stew, add tomato paste or juice and parsley tied in a bunch (after cooking, it must be removed).

Tuesday.

Breakfast - Millet porridge with cottage cheese

Ingredients:
1 stack millet
1.5 stack. milk
1.5 stack. water
1/2 tsp salt
1 tbsp Sahara
100 g raisins
200 g cottage cheese

Cooking:
Sort the millet, rinse in several waters until the flowing water becomes clear. Transfer to a saucepan, pour plenty of water, put on fire and bring to a boil. Cover with a lid and cook on low heat for 15 minutes. Remove from heat and drain water. Pour boiled milk over millet. Add salt, sugar and butter. Cover loosely with a lid and cook over low heat for 30 minutes. Remove from fire. Add cottage cheese and raisins to the porridge, mix thoroughly. Wrap the pan in a blanket and leave in a warm place for 25-30 minutes.

Dinner - Meat with vegetables.

Ingredients:
300-500 g of meat (veal, lean pork)
5-6 pcs. potatoes
2-3 pcs. carrots
1-2 pcs. big onion
2 tbsp cream or sour cream
salt, spices, lemon, mustard

Cooking:
Clean all vegetables and chop coarsely. Salt the meat, pepper, add spices and spread with a mixture of mustard, cream and lemon juice. Put the meat together with vegetables in a baking sleeve, put in the oven for 40-50 minutes at 260ºС.

Dinner - Chinese chicken breasts.

Cooking:
In the morning, cut the breast into very small pieces (about 2 by 3 cm, about 1 cm thick), salt, add curry, pour juice from the bag (orange, but you can experiment with taste - apple, for example) and leave it all in the refrigerator until the evening. Before dinner, put rice to boil, at this time heat a frying pan with high sides, add a little vegetable oil, and put the chicken there along with what it was soaked in. Keep it all on high heat for 5-7 minutes, stirring constantly. Then put a couple of lettuce leaves on the plates, put the rice, put the chicken on top of the rice.

Wednesday.

Breakfast - Omelet with vegetables

Ingredients:
4 eggs
½ stack milk
vegetables - fresh or frozen

Cooking:
This is a recipe from the category "I blinded him from what was." We bring any vegetables to half-cookedness in a pan - stew in vegetable oil. Beat the eggs with milk and a pinch of salt, pour over the vegetables and cook the omelette under the lid until the proteins thicken.

Dinner - Fish casserole with buckwheat

Ingredients:
1 kg fillet of any fish
1 stack boiled buckwheat
3 onions
50 g hard cheese
ketchup or tomato paste

Cooking:
Chop the onion and fry in oil. Lay out, leaving the oil and lightly fry the prepared fish in this oil. Then put in a deep frying pan in layers:
1st - buckwheat porridge
2nd - 2 tbsp. l. ketchup
3rd - fish
4th - bow
5th - fish
6th - 2 tbsp. l. ketchup
7th - grated cheese.
Then we put it in the oven and bake until tender, until golden brown.

Dinner - Fish cutlets "Health"

Ingredients:
500 g fish fillet
8 slices wheat bread
1 stack milk
1 egg
2 pcs. Luke
2 carrots
2 tbsp vegetable oil
4 tbsp. l. sour cream
4 tbsp. l. breadcrumbs
salt, ground black pepper to taste

Cooking:
Grate the carrots, chop the onion, fry in vegetable oil. Soak bread in milk first. Pass the fish fillet through a meat grinder along with bread and carrots with onions. Add salt, pepper, egg to the mass and knead thoroughly. Form cutlets, bread them in breadcrumbs, fry on both sides in a pan. Then pour cutlets with sour cream, diluted in water, and bring to readiness in the oven. Garnish with greens and baked potatoes.

Thursday.

Breakfast - Oatmeal with fruits and nuts

Ingredients:
1 stack oatmeal
1 stack water
1 stack milk
1 stack finely chopped fruit
2 tbsp. l. finely chopped nuts
1 st. a spoonful of butter
salt and sugar to taste

Cooking:
Pour oatmeal into boiling water, to which salt and sugar are added, and cook porridge for 5-7 minutes. then pour in hot milk and cook until tender. Put butter, fruits, nuts in oatmeal.

Dinner - Soup "Spring"

Ingredients:
400 g chicken
400 g cauliflower
1 pc. onions and carrots
20 g celery
160 g spinach
250 g green peas
parsley
For white sauce:
20-30 g flour
chicken broth
For the lezon:
1 yolk
140 g cream
salt

Cooking:
Pour water over the chicken, cook until tender. Then strain the broth, cut the chicken into pieces. Finely chop the vegetables, add green peas, pour in a little broth and simmer until tender. Finely chop the spinach and also simmer with the addition of broth. Prepare a white sauce from browned flour and broth. To prepare the lezon, mix the raw yolk with cream and salt and boil in a water bath until sour cream thickens. Put the steamed vegetables, white sauce into the boiling chicken broth and boil everything. Before serving, cool the soup slightly, season with lezon and sprinkle with chopped herbs.

Dinner - Zucchini stuffed

Ingredients:
2 young zucchini
300 g minced meat (mix it with onions and herbs)
½ stack rice
1 bulb
1 carrot
1 garlic clove
1 stack broth or water
2 tbsp sour cream
1 tbsp tomato paste
salt, pepper, herbs

Cooking:
Cut the zucchini crosswise into pieces 3 cm wide, remove the pulp. Boil rice. Mix rice with minced meat. Stuff the zucchini with the mixture, place in a deep dish and pour over the sauce. The sauce is prepared as follows: lightly fry onions, carrots and chopped zucchini pulp, add crushed garlic, broth, salt, pepper, tomato paste and sour cream. Let it boil. Simmer zucchini in sauce, covered, 30-45 minutes.

Friday

Breakfast - Cheesecakes with spicy

Ingredients:
500 g cottage cheese
1 egg
100 g flour
100 g sugar
2 pcs. banana (or any other fruit for baking)
1 tsp baking powder for dough

Cooking:
Mix the cottage cheese rubbed through a sieve with the egg, sugar, flour and baking powder. Peel the bananas, cut into pieces and add to the curd mass. Divide the dough into 10-12 equal parts, shape into cutlets, roll in flour, fry in vegetable oil for 4-5 minutes on each side. Serve with sour cream.

Dinner - fish pudding

Ingredients:
700 g of any fish (or prepared fillet)
60 g butter
40 g flour
1/4 l milk
50 g hard Parmesan cheese
4 eggs
20 g crushed crackers
salt, pepper, nutmeg.

Cooking:
Cut raw fish, remove bones and skin, chop so that a homogeneous mass is obtained (you can pass it through a meat grinder). Prepare white dressing: melt 40 g of butter, add flour, fry, dilute with milk, stirring all the time so that the mass is smooth. Boil. When thickened, set aside, cool. Pour the sauce into a bowl, add the yolks, grind, add minced fish and grated cheese, season to taste with salt, pepper, nutmeg. Thoroughly grind, mix with whipped proteins. Pour into a pudding dish, greased and sprinkled with breadcrumbs, steam for about 1 hour. You can bake in the oven instead of boiling. When the edges are lightly browned, circle the pudding with a knife, apply to form a round dish and tip together with the form onto the dish. Divide into portions. Serve with tomato sauce, dill sauce or horseradish sauce, with melted butter. This dish is served with boiled potatoes.

Can be cooked for dinner delicious salmon steaks.

Ingredients:
1 pink salmon cut into 8 equal steaks
4 tbsp flour
6 tbsp vegetable oil
1 tsp salt
1/2 tsp red pepper
2 tbsp rosemary
50 g butter.

Cooking:
Mix flour with salt and pepper. Pieces of pink salmon are well breaded in flour. Fry in oil for 5 minutes on one side and 3-4 minutes on the other.

Put the finished fish with a slotted spoon on a napkin to get rid of excess oil, and then transfer to a dish suitable for baking. Sprinkle the fish with rosemary. Lay thin slices of butter on top of the spice so that they cover the fish. Put the dishes with the fish in an oven preheated to 220ºС for 5 minutes. The aroma is simply unearthly! Serve pink salmon steaks with green salad and mashed potatoes.

As you can see, there are practically no exotics in the proposed menu for the week. As well as there is no fried meat and dumplings. Let such tasty, but heavy dishes pass into the category of festive ones - that is, dishes that are very rare on the table. Cook more salads, buy fruits more often and eat not “out of habit”, but when you are hungry - and everything will be in order!

Larisa Shuftaykina