Weekly diet plan for weight loss. Menu of proper nutrition for every day for weight loss with recipes. Principles of proper nutrition to lose weight

If you are overweight and want to lose weight, the basis for this, in the first place, should be proper nutrition. You need to make a weekly menu for yourself, which you will need to strictly follow. Otherwise, you will always be tempted to eat what is at hand. In this article, we have compiled a weekly menu for you, based on the principles of a balanced and proper diet. It is worth noting that this diet is not capable of harming your health, it does not bother and does not bother, and you can stick to it for a long time after reaching your weight loss goals.

Proper nutrition for weight loss: basic principles

Drink at least every day 1.5 liters of water. Water is a real stimulus for your metabolism, it will help you not only lose extra pounds more intensively, but also cleanse your body of toxins and toxins. Train yourself to drink a small glass of water 20-30 minutes before meals, and 1-2 glasses between meals;
Be sure to have breakfast. Morning is the time when the body does not store energy for the whole coming day. If you have not given your body energy in the morning, it is likely that it will ask you to catch up with interest during the day. For breakfast, it is preferable to consume complex carbohydrates (cereals, cereals) and proteins (eggs, meat, fish);
Cut down on fast carbohydrates. Any snack should consist of vegetables, fruits, green tea or a glass of water. It is acceptable to eat dried fruits in small quantities. Sugar can be replaced with honey;
Give preference to boiled or steamed food. Eliminate fried foods from your diet;
The basis of your diet should be vegetables, fruits, complex carbohydrates in the form of cereals, cereals, pasta, as well as proteins from meat and fish;
Take your time while eating and don't pass! If you are used to eating quickly or not moving, then you should get rid of this habit. As you know, a feeling of satiety comes to a person not momentarily, but after some time, so you need to eat food measuredly and without looking back at the clock. In addition, fast eating does not bode well for your stomach!;
Eat small portions but more often. Remember, getting up from the table, you should have a slight feeling of hunger;
Don't eat 2 hours before bed, so at night the metabolism slows down, and everything eaten is likely to be deposited in the body in the form of fat. Before going to bed, it is preferable to consume a glass of fat-free kefir, a portion of cottage cheese or low-fat fish with steamed vegetables.

These principles are universal for all people, and not just for those who set out to lose weight. These rules will allow you not only to lose weight, but also to keep your body and its internal environment in good shape. These principles also apply to lean meals if you eliminate proteins from your diet.

Proper nutrition for weight loss: a menu for every day for girls

	Breakfast	Lunch	Dinner	afternoon tea	Dinner
Monday	Oatmeal, half an apple	Cucumber salad	Steamed pollock and a serving of rice, lettuce	A glass of fat-free kefir	Portion of fat-free cottage cheese
Tuesday	Buckwheat porridge with onions and carrots. Green tea	The vinaigrette	Light vegetable soup. Steamed chicken fillet. bell pepper	orange or banana	Boiled beef and fresh vegetable salad
Wednesday	2 boiled eggs, a portion of rice and tea without sugar	A glass of fat-free yogurt	Buckwheat stew with vegetables and mushrooms	1 apple	Any lean fish and stewed broccoli
Thursday	Fat-free cottage cheese and dried fruits	Banana or a glass of low fat yogurt	Mushroom soup. Boiled beef with cucumber and tomato salad	Orange	Steamed chicken breast with stewed zucchini.
Friday	Oatmeal traditional grinding. Green tea	Apple or muesli bar	baked lean fish with boiled potatoes	Dried fruits with green tea	A glass of fat-free kefir or yogurt
Saturday	2 boiled eggs, a serving of buckwheat	Orange	Boiled beef and rice	Cucumber and tomato salad	A glass of fermented baked milk
Sunday	Barley porridge and green tea	low fat yogurt or a glass of kefir	Stewed vegetables and steamed turkey	1 apple	A glass of curdled milk

Remember that this menu is arbitrary and you can make individual adjustments to it depending on the frequency of cooking, the products available and the desired results. If you want to lose weight, then watch the volume of your portions, they should be small and according to the principles of proper nutrition for weight loss, after them you should have a slight feeling of hunger.

Useful and harmful products for weight loss

How to organize proper nutrition for weight loss?

In order for your body to lose weight, you need to spend more calories during the day than you consume, in other words, create a calorie deficit. Therefore, know that in order to effectively lose weight, you need a versatile approach and a comprehensive stimulation of the body to lose weight. If we talk about nutrition, then everything is simple: you need to consume fewer calories than you are used to, while not making sudden jumps. Gradually create a calorie deficit by reducing the calorie content of foods or their servings.

To speed up the process of shedding extra pounds, you need to be physically active, follow the regime, sleep at least 7 hours a day, avoid stress, and so on. In order for the process of losing weight to cost your body without serious stress, you need to normalize all areas of your life, you do not need to rush from one extreme to another. By the way, if you eat a little less, but your physical activity remains at zero, you will not get the proper result. Or if you sleep 5 hours a day, are constantly stressed out, and decided to lose weight to the heap by reducing your diet, you are, frankly, risking your own health!

Unfortunately, not everyone has the opportunity to visit professional nutritionists who will make a weekly menu for you, taking into account all your individual characteristics, daily routine and lifestyle. However, this does not mean that you cannot be slim, beautiful and, most importantly, healthy! We only urge our readers to common sense, remember that there should be a reasonable integrated approach in everything, and remember that the most important thing that you have is your health!

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A simple PP menu for a week for weight loss with recipes.

Monday

Right after waking up: 300 ml. water
Breakfast (7:00) : 50 grams of oatmealsteamed in a glass of skim milk orpear water. Tea or coffee without sugar
Second breakfast (10:00): 2 boiled eggs,a piece of black bread or a few loaves,half a plastic cup of raw nuts
(preference should be given to such nuts as: almonds, cashews, walnuts)
Lunch (13:00): Vegetable salad (200 g), turkey cooked ongrilled, steamed or simply boiled (150 g), buckwheat porridge 50 grams (in dry)
Afternoon snack (16:00): Cottage cheese 5% with a dessert spoon of honey orberries / fruits (150 g).
Dinner (19:00): Greek salad(150 g), hake baked in foil (200 g).
Snack (21:00 - 22:00): Grapefruit

Tuesday

Right after waking up: 300 ml. water.
Breakfast (7:00): Omelet from 2 eggs with mushrooms orcheese, cereal bread + oatmeal on the water withpeach (4 tablespoons of oatmeal). Tea or coffee.
Second breakfast (10:00): Diet cottage cheese pancakes (150 g,4 things.). See recipe below. 1 apple
Lunch (13:00): Dry boiled rice 80 g, 1chicken fillet prepared in any wayvegetable salad (150 g).
Afternoon snack (16:00) : kefir 1% (300 ml)
Dinner (19:00): Veal or turkey boiled or stewed (150 g),vegetable stew (cauliflower, zucchini, pepper, eggplant)
Snack (21:00 - 22:00) : Grapefruit

Wednesday

Right after waking up: 300 ml. water.
Breakfast (7:00): Multigrain flakes (50 g)with ½ cup non-fat milk, 100 gramscottage cheese with a spoon of honey, tea or coffee
Second breakfast (10:00): Omelet or scrambled eggs2 eggs with cheese and greens, cereal bread
Lunch (13:00): Durum macaroniwheat 100 grams (dry product),beef goulash (150 grams), vegetable salad(150 g)
Afternoon snack (16:00): Salad: pink salmonown juice (50 g), ½ avocado, cucumber,whites of two boiled eggs, greens.
Dinner (19:00): Canned corn (150 grams) or 2 heads,turkey fillet prepared in any way, vegetable salad (200 g)
Snack (21:00 - 22:00): Grapefruit

Thursday

Right after waking up: 300 ml. water.
Breakfast (7:00): Oatmeal on the water with a spoonful of honey and nuts (50 g), 1 pear
Second breakfast (10:00): 2 boiled eggs, 1 cucumber, hard cheese (severalslices) with cereal loaves.
Lunch (13:00): Balonese type pasta with ground beef (250 grams), salad Greek (200 g)
Afternoon snack (16:00): Grapefruit
Dinner (19:00): Vegetable stew stewed onwater (150 g), carp baked in the oven(150 grams).
Snack (21:00 - 22:00): Salad with tuna:boiled egg whites (2 pcs), tuna inown juice (half a can), 1 cucumber, onion green

Friday

Right after waking up: 300 ml. water.
Breakfast (7:00): 50 grams of oatmeal steamed in water or skim milk with a spoonful of honey, berries or fruits. 10 almonds. Tea or coffee.
Second breakfast (10:00): Omelet with spinach from 2 eggs, cereal bread
Lunch (13:00): Homemade chicken cutlets (braised, not fried) (150 g = 2 pcs), buckwheat porridge (70 g), vegetable salad (150 g)
Afternoon snack (16:00): Kefir 1% (300 g)
Dinner (19:00): Braised cauliflower florets (150 g), grilled turkey fillet (150 g)
Snack (21:00 - 22:00): Cottage cheese 5% with a dessert spoon of honey (100 g).

Saturday

Right after waking up: 300 ml. water.
Breakfast (7:00): Multi-grain cereal (70 grams) mixed with ½ cup skim milk, 1 toast with a slice of hard cheese. Tea or coffee with half a marshmallow or cereal bar.
Second breakfast (10:00) : Salad with canned salmon (half a can of salmon, 1 egg, ½ cucumber, 1 tomato and greens), cereal bread.
Lunch (13:00): Vegetable soup (200 g), chicken pilaf (250 g)
Afternoon snack (16:00): Fruit salad with nuts dressed with classic activia (300 g)
Dinner (19:00): Squid rings stewed with vegetables and / or onions (200 g), stewed or steamed vegetables (without potatoes) (200 g)
Snack (21:00 - 22:00): Low-fat cottage cheese (100 g)

Sunday

Right after waking up: 300 ml. water.
Breakfast (7:00): Oatmeal on the water (50 g) with a spoon of honey and a pear, scrambled eggs with mushrooms (from 2 eggs). Tea or coffee
Second breakfast (10:00): Sandwich with tuna (for filling for 5 sandwiches: tuna, canned in pieces, onion, feta cheese 50 grams, boiled eggs 2 pcs., a few spoons olive oil, lemon juice to taste)
Lunch (13:00): Vegetable salad (200 g), chicken baked in the oven (150 g), buckwheat porridge (50 g)
Afternoon snack (16:00) : Salad with mussels (mussels fried in a spoonful of olive oil with onions, 1 egg, cucumber, herbs)
Dinner (19:00): Stir-fried in a spoonful of olive oil or stewed vegetable mixture (150 g), fish baked in foil (150 g)
Snack (21:00) : Low-fat cottage cheese with berries (100 g)

Benefits and basic rules of proper nutrition for weight loss. A table with a weekly menu will help you create your own diet of proper nutrition, and reduce weight to the desired result!

Slim and fit body is not an impossible dream. And you can quite achieve what you want if you pay attention to the principles of proper nutrition. This is a great alternative to diets that give short-term results. This article will help you figure out what it is and how to make a diet to lose weight without harm to health.

The Benefits of Proper Nutrition

The fundamental difference between the PN system and the diet is well illustrated. the following paragraphs:

Target. The main task of losing weight is to reduce weight to a certain mark. Diets allow you to do this, but do not give a long-term effect - you have to constantly resort to them again and again. But proper nutrition stabilizes weight and keeps it at this mark constantly. As a result, the body is healthy and functions normally.
Period. Diets are short-term methods, but proper nutrition should become a way of life. You need to change the way you think and perceive food.
Diet variety. Diets are difficult because the set of products in them is limited. And PP provides much more variety and opportunities for cooking delicious, but at the same time healthy meals.
Benefit for health. Diets often bring along with weight loss such unpleasant moments as sagging skin, brittle nails, dental problems and feeling unwell. And on PP you will feel great.
Result duration. After the intense shake-up that the diet gives, the body begins to actively store fat again. But PP will allow you to maintain harmony for a long time.

Thus, the diet is suitable for those who urgently need to get into a dress, but its effect is short-lived. But PP is for those who want to have an excellent figure and a healthier body all their lives.

The basics of proper nutrition

Gradually reduce your daily calorie intake. This will help you. No need to abruptly switch to healthy food, this is guaranteed to lead to a breakdown. Calorie intake should be reduced by an average of 150 calories every 7 days.
The Right Fats. You don't have to give them up completely. Just learn to eat healthy fats. For example, omega-3s can be obtained from nuts and fish, and polyunsaturated fats from olive oil.
Reduce your carbohydrate intake. You can not completely remove them from the diet. Just give preference to slow carbohydrates, which give a feeling of satiety for a long time. These include vegetables, buckwheat and oatmeal.
Increase your protein intake. It is necessary, since the body spends a lot of energy on digesting such products, while consuming a maximum of calories. Protein food significantly improves metabolism.
Fractional nutrition in small portions- this is something to get used to. Thus, it will be possible to disperse the metabolism as much as possible.

Crushing the diet - the right decision or stupidity?

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Before considering sample menu, which will teach you to follow the principles of PP, it is worth understanding what is the basis for compiling a menu:

Breakfast should include protein and slow carbohydrates. For example, boiled egg and a portion of cottage cheese.
The first snack is ideally represented by fiber and protein. Example: fruits, vegetables, boiled eggs, cottage cheese are suitable for a snack.
Lunch may include fiber, protein, and slow carbohydrates. That is, the menu assumes fish, vegetables, decoction meat, cereals.
The second snack offers fiber and protein. That is, you can have a snack with cottage cheese with fruit.
Dinner is a must-have fiber and protein. You can afford fish and vegetables, baked lean meat in the evening.

As you can see, within the framework of such a scheme, you can cook a lot of beautiful, tasty, beneficial and slimming dishes. Consider a specific table.

Table: proper nutrition menu for weight loss

Day	Breakfast	Snack #1	Dinner	Snack #2	Dinner
Mon	Millet porridge - 50 g; A piece of butter; Kefir - half a liter	Non-greasy cottage cheese - 140 g; Apple - 1 pc.	Buckwheat - 50 g; Veal, baked in the oven - 140 g; Cabbage salad - 100g; Fresh-vyzh. vegetable juice	Portion green. peas - 90 g; Chicken egg - 1 pc.	Steamed hake - up to 140 g; Brussels. cabbage - 90 g; Tea
Tue	Ovs. porridge - 40 g; A piece of butter; Low fat yogurt - 1 tbsp.	Dairy cocktail (from 1 banana and 1 tbsp milk)	Kur. fillet - 140 g; Decoction. rice - 40 g; Cucumber - 1 pc. Compote	Omelet from 1 egg; Corn - 80 g.	Carcass vegetables. - 140 g; Tomato juice. - 1 tbsp. Grilled meat - 140 g.
Wed	Ovs. porridge with butter - 60 g; Low-fat cottage cheese - 90 g; Green tea	Natural yogurt. - 1 tbsp. Dried apricots.	Greek porridge - 60 g; Baked veal - 140 g; Tomato - 1 pc. Kissel oats. - 1 tbsp.	Milk - 1 glass; Walnuts - a handful.	Canned tuna. - 140 g; Carcass cabbage - 130 g; Kefir.
Thu	Greek porridge - 40 g; Borodink. bread - 1 piece; Tea	Kefir fat free. - 1 tbsp.; Prunes - 2 pcs.	Millet porridge - 40 g; Rybn. cutlets - 2 pcs.; Green peas - 70 g; Ovs. jelly - 1 tbsp.	Blueberries - 90 g; Natural yogurt. - 1 tbsp.	Decoction. chickens. - 190 g; Tea - 1 tbsp. Carcass. vegetables - 90 g.
Fri	Oatmeal - 60 g; Var. eggs - 2 pcs.; Yogurt - 1 tbsp.	Fruit salad - 190 g.	Rice - 60 g; Chicken stewed with vegetables - 190 g; Beetroot salad - 90 g; Tea	Dairy coct. (banana and milk)	Omelet - 2 eggs; Ogur. - 1 PC. Kefir.
Sat	Greek porridge - 60 g; Toast with jam - 1 pc. Tea.	Milk - 1 tbsp.; Prunes - 3 pcs.	Rice - 60 g; Kur. fillet in the oven - 170 g; Berry compote - 1 tbsp.	Pear - 1 pc.; Cashew nuts - 40 g.	Fish decoction. - 170 g; Green peas - 90 g; Tea
Sun	Ovs. porridge - 70 g; The cottage cheese is not fat. - 140 g; Kissel - 1 tbsp.	Fruit. jelly - 190 g;	Rice - 70 g; Beef, carcass with vegetable. - 170 g; Compote	Tomato - 1; Protein omelette - from 2 eggs.	Cabbage salad. and greens - 200 g; Baked rabbit - 170 g; Tea.

In this table, the amount of cereals is indicated in grams, implying dry cereals.

In addition, you can substitute your own by preparing dishes based on products that you cannot afford to buy. We are well aware that everyone has different opportunities, however, we are convinced that everyone can eat right.

As for meal times, the ideal scheme looks like this:

Breakfast - approximately at 7 am.
The first snack is around 10:00.
Lunch time - 13.00.
The time of the second snack is 16.00.
Dinner must be no later than 7 pm.

You can adapt these figures for yourself, it all depends on what time you wake up.

And finally, a few rules that will help you stick to this nutrition system:

salt intake you need to limit it as much as possible - it retains fluid.
Refusal of alcohol is a guarantee that you will get the desired results. Only dry red wine is allowed, but not more than 2 times a week, 1 glass.
Don't forget to drink a lot- up to 2.5 liters per day. In this case, it is best to calculate your schedule so that you drink a glass of water half an hour before meals.
Cooking methods- boiling, baking - both in the oven and on the grill, stewing. Fried foods should be completely eliminated.
Try to eat at the same time. Follow the schedule.
All food must be chewed thoroughly, so it is better to refuse watching movies or reading while eating.

And, of course, just following the principles of proper nutrition will not give you a slender and toned figure. You definitely need to play sports if you want to acquire the desired reliefs. We are not talking about exhausting classes in gym. You can limit yourself to morning jogging or. But if you want the body to be embossed, you can’t do just aerobic exercises - you need strength ones.

Changing attitudes towards food, to yourself and your body will allow you to remain young, blooming, slim and fit for many years.

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For maximum results when getting rid of excess weight, you need to use, making up 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 energy value prescriptions;
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;
from the daily diet should be excluded to the maximum harmful products. 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 adding 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 oat flour By home recipe, and sugar in tea can be replaced with honey;
it is better to purchase products for recipes from trusted manufacturers who do not grow and do not produce them with the addition of different chemical substances 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 the skin from the vegetable), add to it green beans and broccoli. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. chicken breast cut into small pieces, add to 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) with a pinch 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, sprinkle with 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. You can add any stewed vegetables to cooked cereals, but it goes best 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. Dress the salad with 1/3 wine vinegar (optional: you can add finely chopped onion 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 onion, basil, you can use combinations of various spices without monosodium glutamate). Chicken, cut into pieces, stew 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; Herb 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:

For breakfast, it is better to eat food that will give the body enough energy for the whole day. by the most healthy breakfast are cereals cooked in 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.
Lunch should be a balanced intake of proteins, fats and carbohydrates. The optimal solution can become vegetable, fish or chicken soups. Days of liquid meals can be alternated with solid food: a piece boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
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.
As a snack drink a couple of glasses of low-fat kefir a day. Also great solution will be fruits (in reasonable quantities), nuts and dried fruits.
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 making a healthy nutrition plan for a month, you need to stick to general rules that form the daily diet. The recipes are the same, they are based on a combination useful 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 helpful advice, which often helps to lose weight no less than recipes for healthy dishes: 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 use 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 form delicious recipes sandwiches for weight loss. 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 diet for weight loss according to the system of proper nutrition (PP) can be treated differently. You can criticize and find flaws in it, or fanatically adhere to it all your life, enjoying your appearance. But the fact that the PP system is effective and has helped thousands of fat people who have dropped their hands is a fact proven by time and confirmed by nutritionists.

Proper nutrition is not only cabbage salads and steamed fish. Under the PP system, millions of recipes for breakfast, lunch and dinner have been created, many of which satisfy the needs of the body and deserve to be included in the plan for proper nutrition of every person!

PP Program

Focus on the "food pyramid", according to which 40% of the dishes on your table should contain complex carbohydrates (these include whole grain bread, all types of cereals except semolina, as well as cereals), 35% are fresh and steamed or baked vegetables and fruits, and 20% is healthy proteins(lean meat, any kind of poultry and fish, dairy and dairy products). The remaining 5% can be fat and sugar.
Combine meat with vegetables and fruits.
If you really want it, then you can have a little sweet. But don't exceed allowable rate sugar-containing products per day - 5 teaspoons. Better yet, replace sugar with honey. All desserts can be consumed only in the first half of the day in order to have time to burn the calories received before the evening.
Make sure that your body receives a sufficient amount of protein (a person needs at least 100-150 g per day). Protein is building material, renewing cells and maintaining muscle performance. If you have given up meat and poultry, you should eat vegetable proteins, which are present in large quantities in legumes, nuts and soy.
Avoid convenience foods, fast food and sauces, as well as canned food. Sugar and salt are added in large quantities even to ketchup.

Timing

Each diet can only be used for a limited time. Upon reaching the result, you should go to healthy eating. If you start adhering to proper nutrition, then you won’t have to give up your favorite and unhealthy food at all. But you should strictly control the time and volume of consumption of such products, as well as compensate for their calorie content with physical activity.

Proper nutrition is so correct and beneficial that it can and even must be adhered to throughout life in the name of slim figure and healthy appearance.

It's time to make your own menu!

How to make a meal plan for weight loss

Individual planning of your own menu for the day, week, month will help develop the habit of eating right and in a strictly defined mode. Fractional - at least 3 times, and preferably 5-6 times a day - the diet is the key to food discipline. Do not break or rebuild your usual daily routine. Rely on your lifestyle when drawing up a plan.

Meal regimen for "larks" (people who wake up, for example, at 6.00 o'clock, and go to bed at 22.00)

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

Eating regimen for "owls" (people who get up after 9.00 and go to bed around 00.00 at night)

Have breakfast at 10:00 am
At 13.00 time for lunch
At 15.00 it's time for lunch
At 17.00 go for an afternoon snack
At 20.00 it's time for dinner

Thus, adjust the meal regimen to your daily routine.

breakfast should be one hour after getting up
in the morning on an empty stomach drink 250 ml of warm plain water
Between any meals, keep the time at 2-3 hours
sit down to dinner earlier or no later than two hours before bedtime

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

What is important when planning a menu

When planning a weekly menu, immediately prepare a grocery shopping list. And immediately distribute what day you will cook. On some days, for example, chicken and fish should get in. One day, you should put a light vegetable salad for dinner and a hearty beef steak for lunch, etc.
Don't skip breakfast even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% daily allowance carbohydrates should be for breakfast, leave 30% for proteins, 20% for fats.
Dinner should contain mostly proteins. For example, low-fat cottage cheese, baked chicken or steamed fish.
Snacks, second breakfasts - correct and balanced snacks between main meals. But they should not turn into a full meal. Prepare fresh fruits for a snack (you can have one banana, 150-200 g of grapes, one large apple), fresh or boiled vegetables (cabbage, tomato, carrot, radish, etc.), dried fruits or nuts (the latter should be unsalted and not in volume more than 30 g per dose).
When counting calories, subtract those burned during physical activity. For example, if you are planning to walk around the city all day long or have planned a long-distance cyclocross, increase your diet for that day. Plan the right amount of carbohydrates and proteins, and have a good breakfast before leaving the house.
Drink plain drinking water - not chilled or boiling water (it cleanses the gastrointestinal tract and starts metabolic processes). Green tea is useful for losing weight (it speeds up metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
You can drink coffee, but use its high-calorie variations (latte or cappuccino) only before lunch.

Losing weight mistakes

Disruptions to sweets and starchy foods (they should not be completely excluded, but dose the doses so as not to violate the daily calorie intake).
Fried and smoked. Such heat treatment of food is possible if you fry without oil, on an open fire, and smoke for no more than 20 minutes in a natural way (not with artificial smoke).
Prefer raw vegetables and fruits to boiled and baked foods, consume a maximum of greens of all varieties.
Heavy dinner with large portions. Boil or stew meat or fish, be sure to add a fresh vegetable (for example, 200 g of stewed beef with one fresh cucumber).
Frequent use of alcohol. It should be avoided, as it is quite high in calories and can provoke a strong feeling of hunger.
Do not drink water while eating. As well as tea or juice. Brew a glass of tea only an hour before meals and half an hour after.
Be careful with salt, seasonings and sauces. All this strongly stimulates the appetite and can lead to disruption of the regimen and overeating.
Meals should not be skipped. Let you always have a package of nuts, water with lemon or a handful of raisins with you. So you pacify your appetite and avoid overeating during a delayed meal.

Sample menu for the week

First day

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

Snack: dried gray bread, boiled egg, tomato.

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

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

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

Second day

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

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

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

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

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

The third day

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

Snack: pine nuts or walnuts 60 g, green apple, tea, a circle of lemon.

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

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

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

Fourth day

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

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

Daily meal: baked lean fish 250 g, sauerkraut 130

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

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

Fifth day

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

Snack: green tea and two kiwis.

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

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

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

Sixth day

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

Snack: grapefruit or pomelo.

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

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

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

Seventh day

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

Second morning meal: kiwi and banana.

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

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

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