Diet for a week for weight loss - diet menu and set of products. Proper nutrition for weight loss

We are what we eat.

Whatever one may say, there is only one way to get rid of extra pounds and centimeters: to start really, and not in words, to monitor your diet.

And to get things moving, add a little movement.

Menu for losing weight at home: changing your outlook on life

There is no need to put a lock on the refrigerator. It is enough to just change the usual stereotypes a little. This is often enough for the weight loss menu at home to start working.

It is important to remember that there is no one recipe for everyone.. Many parameters matter for losing weight:

Starting weight;

Speed ​​of metabolic processes;

Age;

Presence of chronic diseases;

Condition of the body (for example, postpartum or postoperative period, hormonal disorders, monthly cycle, etc.).

But there are still common points. To begin with, you just need to reduce the amount of food you eat for breakfast, lunch and dinner by just 100-200 kilocalories. Please note: it is the calorie content that needs to be reduced, and not the usual serving size (although this is also necessary).

What is meant? Let's say you like to eat scrambled eggs and sausage for breakfast. If instead of sausage you take low-calorie ham from chicken breast (or even better - boiled, chilled and thinly sliced ​​chicken breast), instead of two eggs - three or four whites, then the serving size will not change, but the calorie content will be two to three times lower. Especially if you fry all this not in a generous portion of fat, but by delicately spreading a drop of oil over the surface of the pan.

The same approach should be applied to lunch and dinner. Instead of fatty cabbage soup or solyanka, start cooking lean cabbage soup, light vegetable soup on chicken broth, vegetable soup made from cabbage, zucchini, new potatoes, carrots and other gifts of nature. Plant fiber saturates for a long time, cleanses the intestines, has mass useful properties and low calorie content. That is why there is no need to refuse food or eat soup from a saucer.

For the second, you can leave the usual dishes, reducing them for the widow and replacing the second half with vegetables - fresh, stewed or grilled.

Dinner should be the lightest meal of the day. Main secret to be sufficiently satisfied. If you eat a leaf of lettuce or an apple, then by nine o’clock the pangs of hunger will make themselves known loudly. Therefore, the ideal dinner is a light but well-satisfying protein plus a portion of plant fiber, that is, vegetables or fruits.

If you take these principles into account, you can quite easily come up with a menu for losing weight at home. Being your own nutritionist is fashionable today. And most importantly, it is effective and very interesting.

Menu for weight loss at home for one day

So, the main rule is to give up dietary suffering and start losing weight without effort, sacrifice or heroism. You can start with interesting task: create a menu for losing weight at home for one day.

Breakfast: a boiled egg, a salad of fresh vegetables, a sandwich of rye or bran bread with soft curd cheese or a piece of ham.

Dinner: mushroom soup in chicken or vegetable broth with a spoonful of light sour cream, a steam cutlet and two boats of buckwheat porridge.

Dinner: fresh vegetable salad with a slice sea ​​fish cooked on a grill pan.

What about snacks? Afternoon snacks, second breakfasts and late dinners? If you are used to eating five or six meals a day, you don’t need to give up this fractional regimen. It is enough just to reduce the amount of meat protein and carbohydrate foods (pasta, potatoes, rice, other cereals as side dishes).

Natural sweets are ideal for snacking (for example, dried dates, dried apricots, prunes, dried apple slices) and unroasted unsalted nuts. For an afternoon snack, you can drink green tea with five or six nuts and one or two dates.

The second breakfast can consist of one fruit (in extreme cases, you can eat two fruits of the same type). You should not mix sweet and sour fruits if you have digestive problems. You can snack on cottage cheese or a slice of cheese.

As for a late dinner, an hour before bedtime, neither a glass of kefir nor a jar of natural yogurt will do any harm. Unsweetened fermented milk products definitely won’t do any harm to your diet for weight loss at home.

Menu for losing weight at home: helping products

Losing weight is a very exciting activity. But such matters cannot be solved in two swats or three swats: you won’t have to lose weight in three days or two weeks. Therefore, you need to know exactly which products will definitely help you create effective menu for losing weight at home, and which ones you should give up.

First of all, you need to understand: all food groups are vital for the body. Therefore, we be sure to include proteins, carbohydrates, fiber and fats in our diet.

1. Protein group: Fish, chicken, veal, rabbit, eggs, dried (unsalted and unroasted) nuts, fermented milk products, cottage cheese are ideal for weight loss. You need to be careful with cheese, but you shouldn’t give it up completely.

2. Carbohydrates: When losing weight, so-called long-term carbohydrates are acceptable. These are durum wheat pasta, cereals (gray ones are especially good), boiled (never fried) potatoes.

3. Plant fiber: any vegetables, fruits, fresh, baked, boiled.

4. Fats: allowed vegetable oils(olive, flaxseed, sunflower, buckwheat). There is no complete ban on butter, but the amount will have to be significantly reduced, if possible consuming no more than two or three times a week.

You will have to completely abandon white bread, muffins, cookies, confectionery industrial production. No trans fats or store-bought sauces (complete avoidance of margarine and ketchup). Killer foods are prohibited: fatty meat, smoked meats, lard, sugar.

Menu for losing weight at home for a week

If you are serious about smooth, calm weight loss, you can think through a menu for losing weight at home for a week. This is very convenient if you purchase the necessary products in advance and know exactly what you can eat and when.

Monday

Breakfast: half the usual portion of oatmeal with water, but with a piece of butter, a sandwich with cheese (you can put the butter on the sandwich, not in the porridge). Drink to your taste.

Dinner: a portion of chicken noodles with two rye crackers, two spoons of mashed potatoes with a piece of baked breast.

Dinner: stewed frozen vegetables, chicken breast.

Tuesday

Breakfast: two boiled eggs, two lettuce leaves, apple salad, a jar of natural yogurt.

Dinner: mushroom soup with chicken broth, small whole wheat muffin with pumpkin.

Dinner: a piece of steamed salmon with a portion of fresh vegetables.

Wednesday

Breakfast: 150 grams of cottage cheese with a spoon of sour cream and any fruit. A slice of whole grain bread with cream cheese.

Dinner: vegetable puree soup with croutons or slices rye bread.

Dinner: vegetable salad, a sandwich made from a slice of lightly salted salmon on a piece of bran or whole grain bread.

Thursday

Breakfast: buckwheat(you can add fried mushrooms or onions to it), natural sweetness for tea.

Dinner: Fish baked in foil and boiled rice with a serving of any vegetable salad.

Dinner: cottage cheese pancakes or a portion of fresh cottage cheese with sour cream. Rye crisps with curd paste.

Friday

Breakfast: steamed oatmeal with a few nuts or a small amount of dried fruit. A cheese sandwich.

Dinner: lean cabbage soup with sour cream, steamed red meat cutlet with grilled vegetables.

Dinner: fish poached in white wine with fresh vegetable salad.

Saturday

Breakfast: croutons with eggs and milk from two slices of whole grain or bran bread.

Dinner: creamy broccoli soup, grilled carrots with boiled chicken breast.

Dinner: chicken roll with cheese and herbs, baked vegetables.

Sunday

Breakfast: smoothie made from whole milk, banana, pear, two spoons of oatmeal.

Dinner: a piece of baked fish, a warm salad of boiled green beans with egg.

Dinner: baked apples stuffed with cottage cheese, honey and cinnamon.

Menu for losing weight at home: important tricks

You need to start your day with a glass of water. It is good if it is quite hot, but not scalding water. It will wash the digestive tract, start metabolic processes and intestinal function. In general, water regime is very important when losing weight. Sometimes, in order to “push” the stalled fat burning process, it is enough to increase the volume of water you drink. Let's say, if you are used to drinking one and a half liters a day, add two or three more glasses and be surprised at the result.

After drinking water you need to wait about half an hour. This is the perfect time to devote breathing exercises, which very effectively complements the menu for weight loss at home, or do any exercises.

After the body gets used to healthy foods, you need to reduce the portion size. It is very important. Golden Rule weight loss: do not overeat, that is, do not eat to satiety. It is enough to get up from the table at the moment when it seems that you can eat a little more for complete happiness. This “just a little” turns out to be, as a rule, that very little thing that does not allow you to lose weight. Gradually, the body will get used to the natural volumes of food, and you will not have to overeat.

You don't have to give up chocolate. Once every two to three weeks you can eat a strip of this delicacy, but you cannot do this every day. And in general, you need to be stricter with yourself, avoid breakdowns and frequent violations. Otherwise, the menu for losing weight at home will not bring results.

If you are determined to lose weight, the easiest way is to create a menu in advance and strictly follow it. In other cases, indulgences are possible due to the fact that the “right” products simply were not at hand. We will look at a weight loss menu for every day, based on the principles. You can stick to this diet indefinitely, until you reach your goal.

Principles of the daily menu for weight loss

So, let's look at the principles on which it is compiled diet menu for every day for weight loss, so that you can make your own adjustments or create a diet for yourself when you get tired of the proposed option.

1. You should drink at least 1.5 liters of water per day. Make it a rule to take a glass of water before meals and another 1-2 glasses in between meals. This important rule, which allows you to effectively accelerate your metabolism and lose weight more intensively, without weakness or poor health.
2. For breakfast, it is recommended to take proteins (cottage cheese, eggs, meat) or complex carbohydrates (porridge, but not instant cooking). In a pinch, sandwiches made from grain bread with cheese are also suitable.
3. Any snack is fruit, dairy products, or just a glass of water/tea with lemon without sugar.
4. For lunch, it is best to eat soup, but low-fat. If you are hungry, you can allow yourself a second course - a cereal or vegetable side dish and lean meat.
5. Dinner should be either very light or protein-rich, depending on how hungry you are. An excellent option is lean fish or poultry with a side dish of fresh or cooked vegetables without oil or fat.
6. Before going to bed, you can take a glass of low-fat fermented milk drink.

Using similar principles, but excluding the protein component, you can create a lenten menu for every day for weight loss. If you give up meat, include soy, beans, peas, nuts and other plant sources of protein in your diet every day.

Menu for weight loss for every day

In order for you to have a guideline, we will look at a simple weight loss menu for every day in several options. This will allow you to clearly see how the principles of proper nutrition are implemented in the diet. We will not include the line “drinking water”, since you must determine for yourself how it is more convenient for you to drink 6 glasses of water per day - at what time and in what portions.

Option 1

1. Breakfast: oatmeal with half an apple, tea without sugar.
2. Lunch: a portion of cucumber salad, cabbage soup.
3. Afternoon snack: a glass of kefir.
4. Dinner: pollock baked with onions and tomatoes, with a side dish of green beans.
5. An hour before bedtime: a glass of Varents.

Option 2

1. Breakfast: buckwheat stewed with onions and carrots, tea without sugar.
2. Lunch: vinaigrette, light soup with leeks.
3. Afternoon snack: half a pack of low-fat cottage cheese with a small amount of yogurt.
4. Dinner: chicken breast stewed with zucchini or zucchini.
5. An hour before bedtime: tea with milk without sugar.

Option 3

1. Breakfast: cottage cheese with dried apricots and kefir, tea without sugar.
2. Lunch: buckwheat stewed with mushrooms and vegetables.
3. Afternoon snack: apple, glass of water with lemon.
4. Dinner: beef stew with broccoli, tea without sugar.
5. An hour before bedtime: a glass of fermented baked milk.

Option 4

Option 5

1. Breakfast: a sandwich of grain bread and low-fat cheese with herbs, tea.
2. Lunch: pilaf with brown rice and chicken, tea.
3. Afternoon snack: yogurt.
4. Dinner: a piece of grilled chicken with a side dish of fresh vegetables.
5. An hour before bedtime: a glass of yogurt.

Using sample menu for a day to lose weight, you can develop your own options for easy, healthy nutrition. Control the size of portions - they must be small.

If you are overweight and want to lose weight, the basis for this, first of all, should be proper nutrition. You need to compose for yourself weekly menu, which will need to be strictly followed. Otherwise, you will always be tempted to eat what is on hand. In this article, we have compiled a menu for you for the week, based on the principles of balanced and proper nutrition. It is worth noting that this diet is not capable of harming your health, it does not become boring or boring, and you can stick to it for a long time after achieving 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 boost to your metabolism and will not only help you lose weight faster. overweight, but also cleanse your body of waste and toxins. Train yourself to drink a small glass of water 20-30 minutes before meals, as well as 1-2 glasses between meals;
• Be sure to have breakfast. Morning is the time when the body does not store energy for the entire coming day. If you haven't given your body energy in the morning, there's a high chance that it will ask you to make up for lost time during the day. For breakfast, it is preferable to eat complex carbohydrates (porridge, cereals) and proteins (eggs, meat, fish);
• Reduce the amount of fast carbohydrates you consume. Any snack should consist of vegetables, fruits, green tea or a glass of water. It is acceptable to consume 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 consist of vegetables, fruits, complex carbohydrates in the form of cereals, porridges, pasta, as well as proteins from meat and fish;
• Take your time while eating and don't pass it! If you are used to eating quickly or at a leisurely pace, then you should get rid of this habit. As you know, the feeling of satiety does not come to a person immediately, but after some time, so you need to eat food measuredly and without looking at the clock. In addition, eating food quickly does not bode well for your stomach!;
• Eat small meals, but more often. Remember, when you get up from the table, you should have a slight feeling of hunger;
• Don't eat 2 hours before bedtime, so at night the metabolism slows down, and everything eaten is likely to be deposited in the body as fat. Before going to bed, it is preferable to consume a glass of low-fat 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 fasting if you exclude proteins from your diet.

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

	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Monday	Oatmeal, half an apple	Cucumber salad	Steamed pollock and a portion of rice, lettuce leaves	A glass of low-fat kefir	A portion of low-fat 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	Glass of low fat yogurt	Buckwheat stewed with vegetables and mushrooms	1 apple	Any lean fish and stewed broccoli
Thursday	Low-fat cottage cheese and dried fruits	Banana or glass of low fat yogurt	Mushroom soup. Boiled beef with cucumber and tomato salad	Orange	Steamed chicken breast with stewed zucchini.
Friday	Traditional oatmeal grinding Green tea	Apple or granola bar	Baked lean fish with boiled potatoes	Dried fruits with green tea	Glass of low fat kefir or yogurt
Saturday	2 boiled eggs, a portion of buckwheat	Orange	Boiled beef and rice	Cucumber and tomato salad	Glass of fermented baked milk
Sunday	Pearl 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 conditional and you can make individual adjustments to it depending on the frequency of cooking, available products and 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 be left with a slight feeling of hunger.

Useful and harmful foods 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: to effectively lose weight, you need a multi-faceted approach and 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, without making sudden jumps. Gradually create a caloric deficit by reducing the calorie content of foods or their portions.

To speed up the process of losing extra pounds, you need to engage in physical activity, follow a routine, sleep at least 7 hours a day, avoid stress, and so on. In order for the process of losing weight to occur without serious stress for your body, you need to normalize all areas of your life, there is no need to rush from one extreme to another. By the way, if you eat a little less, but your physical activity remains zero, you will not get the desired result. Or if you sleep 5 hours a day, are constantly stressed, and decide to lose a ton of weight by cutting back on your diet, you are, frankly, risking your own health!

Unfortunately, not everyone has the opportunity to visit professional nutritionists who will create 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 use common sense, remember that there must be reason in everything A complex approach, and remember that the most important thing you have is your health!

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The cause of excess weight is a metabolic disorder in the body caused by poor diet and stressful situations. In addition, a common cause is over-consuming calories.

Therapeutic fasting, “fashionable” diets, counting the calorie content of foods and other experiments on the body only improve the situation for a short time. Therefore, you should change your lifestyle and switch to proper nutrition to lose weight, maintain tone and shape.

Diet food for weight loss

IN last article we looked at . Now it's time to create your healthy nutrition menu for the week. Let's figure out how to do this.

Start with product selection

The basic principle of creating a diet menu for weight loss is to include a whole variety of foods. The necessary macronutrients must be present: proteins, fats, carbohydrates. And in the right quantity. To do this, you should know your individual BZHU ratio. You can calculate it like this: proteins - 1.5 g per 1 kg of weight, fats - 1 g per 1 kg of weight, carbohydrates 3-4 g per 1 kg of weight.

For example, if you weigh 50 kg, you need to consume 75 g of protein, 50 g of fat, and 150 g of carbohydrates daily.

The weekly diet should include natural products: beef, chicken breast, fish, cottage cheese, milk, natural yogurt, bread without yeast from flour 1-3 grades, cereals, fruits, vegetables, nuts, etc.

The right products

You can view the list of products for proper nutrition.

Follow the rule of meal sequence.

It is important to follow the sequence of nutrient intake throughout the day.

• In the morning: proteins fats carbohydrates.
• During the day: proteins and carbohydrates.
• In the evening: proteins.

Constantly add new products.

To ensure that proper nutrition does not turn into a diet and is not difficult for the body to assimilate, meals should be varied. To do this, you need to constantly update products. For example, do not linger on beef alone, but alternate it with chicken, turkey, rabbit, etc. In the store you can find many products suitable for a healthy diet.

The same applies to cooking. Remember that with proper nutrition, dishes can be boiled, steamed, baked and even fried in a dry frying pan (without oil). Show your imagination and the new diet will seem even tastier to you.

Eating right

An example of a proper menu for a week with recipes

Now, using an example, we will analyze the menu for a week of proper nutrition for weight loss with recipes.

Monday

Breakfast: Oatmeal with water, banana, teaspoon of honey, green tea without sugar.

See examples of healthy breakfasts.

Snack: Apple.

Lunch: Beetroot soup with beef and sour cream, a slice of rye bread, vegetable salad.

Snack: Boiled egg.

Dinner: Chicken breast chop with spices, fried in a dry frying pan, lettuce leaves, green pea. Recipe: cut the breast into pieces measuring 10 by 10 cm. Salt and season with spices (it turns out very tasty with “Grill” seasoning). Beat off a piece on both sides. Heat a frying pan without oil and place the chopped pieces to fry for 4-5 minutes on each side. The pan must have a non-stick coating.

Tuesday

Breakfast: Buckwheat with kefir, egg, tea with honey.

Snack: Banana.

Lunch: Homemade chicken sausages, buckwheat noodles, sugar-free compote.

Snack: Cauliflower and Broccoli Casserole.

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

Preparing food ahead

Wednesday

Breakfast: Cottage cheese casserole, cheese, tea without sugar.

Snack: Walnuts (10 pcs.).

Read examples of snacks at PP.

Lunch: Homemade steamed meatballs, vegetable stew, breads.

Snack: A glass of kefir.

Dinner: Lazy cabbage rolls, a fresh vegetable salad.

Thursday

Friday

Breakfast: Oatmeal with cinnamon and honey, banana, tea without sugar.

Snack: Apple.

Lunch: Pink salmon steak (in a dry frying pan), brown rice, sugar-free fruit drink.

Snack: Omelet.

Dinner: Boiled chicken breast, .

PP food is very tasty and healthy!

Saturday

Breakfast: Barley porridge with honey, tea without sugar.

Snack: Fresh cabbage and apple salad.

Lunch: Stewed cabbage with turkey, baked potatoes.

Snack: Jellied meat.

Dinner: Cottage cheese casserole with sour cream.

What should be included in a sample weekly menu

Proper nutrition- This is a balanced diet, which presupposes the presence of fats, proteins, carbohydrates and microelements in the diet. Scheme balanced nutrition weight loss interventions vary depending on the source and concept. The choice of proportions and PP food products is an individual matter. It is necessary to approach the preparation of a menu of proper and healthy nutrition responsibly and in advance.

If you still decide to normalize your weight, preference should be given to low-calorie foods.

Our body requires a constant source vital energy, preference belongs to the group of slow carbohydrates. Since their use does not carry side effects. The following will help us be energetic: oatmeal, buckwheat and rice porridge; whole wheat bread, baked potato, bread for dietary nutrition.

The source of growth and development of the body is the protein component of our diet, which is part of the main diet. A balanced composition of protein contains: lean meat, fish, chicken, eggs, milk and cheeses.

It happens erroneous opinion In the need to limit the consumption of fats, one should distinguish between healthy fats that are simply necessary for the body, and those that need to be abandoned. Not a large number of vegetable or olive oil, raw seeds and nuts are useful as a source of fiber and dietary fiber.

Let's focus on proper nutrition as the key to solving the problem of excess weight:

1. Don't turn your stomach into a garbage pit. The process of digestion of foods in the body is accompanied by the release of: acids for meat products; alkalis - for vegetables and fruits. Separate food the first step to normalizing weight.
2. Lifestyle and diet determine our weight. You need to eat up to five times a day, with an interval of 3 to 4 hours. Breakfast within half an hour after bedtime. Do not starve or put stress on an empty stomach, because in stressful situations the body tries to “make reserves” to survive difficult times, hence the weight gain.
3. The process of eating is very important. Focus on eating. You need to eat in the kitchen, chewing thoroughly and enjoying your food.
   When choosing products, buy only natural products; if the composition of the product is unknown, or if you have any doubts, discard the product.
4. Drink clean water between meals. Sometimes it seems to us that we are hungry, but in fact we need water.
5. Give up, at least temporarily, alcoholic beverages. Having a relatively high calorie content, they also cause a feeling of hunger, leading to overeating.
6. Measured physical exercise contribute to the process of weight normalization. It is necessary to approach the issue comprehensively and creatively. Plan a weekly exercise routine. To keep your body in good shape, morning jogging, fitness classes, yoga, dancing and swimming are suitable.

When compiling a diet, give preference to fresh vegetables and fruits, as carriers of vitamins and microelements.

Perhaps, having received positive results, many will think about it and change their lifestyle, adopting the proposed methodology. In any case, you are a winner who has received more vital energy! And finally, another video menu option for a week of proper nutrition for weight loss with recipes:

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An effective way to burn fat is to create a calorie deficit. For the process to be realized, it is necessary to create a healthy diet for a week for weight loss, that is, develop an approximate menu in which proteins, fats, and carbohydrates are properly balanced. Having a specific table, you will follow it strictly, which eliminates the possibility of failures.

How to create a healthy nutrition menu for the week

First you need to calculate the daily caloric intake of food for your normal weight. This can be done using an online calculator where you will need to enter your age, height, weight and daily physical activity level. After clicking the “Calculation” button, the individual value of the energy value of the diet, the amount of carbohydrates, proteins and fats will appear. If you want to lose weight, the number will be 20% less than normal calories. Based on these indicators, you need to create a healthy nutrition menu for the week.

Weekly meal plan for weight loss

Do you want to be constantly full even when on a diet? Take a pen and a piece of paper and write down how to create a weekly meal plan for weight loss:

1. Decide on the number of meals. Ideal when there are five of them: breakfast, lunch, dinner and a couple of snacks between them. The largest amount of calories comes with breakfast and lunch, the same with snacks; dinner requires the least amount of energy.
2. In the first part of the day, eat 50% of your daily calories. If you want to enjoy unhealthy foods, include them in your breakfast or first snack.
3. Make a menu for losing weight for a week so that the interval between meals is no more than 3 hours.
4. The rational distribution of proteins, fats and carbohydrates is not an easy task. The best way to do it is this:
   • Breakfast: a portion of carbohydrates, some protein and healthy fats.
   • Snack: fast carbohydrates in the form of fruit, you can add complex carbohydrates.
   • At lunch, liquid food is required - soup, borscht. The menu contains proteins, complex carbohydrates, and fats.
   • The second snack consists of proteins and fats. These are nuts, seeds, chicken breast. A good option is fermented milk products.
   • Dinner: Eat protein and fiber (vegetables).
5. Don't forget to consider your water needs. For 1 kg of body weight you need 30-40 ml clean water. In the heat and with physical activity, this figure increases.

Meal schedule for weight loss for a week

As an example, a diet of 1500-1700 kcal is presented. On training days, the calorie content of the menu is slightly increased. A healthy diet for a week looks something like this:

1. Schedule on training days – Mon, Wed, Fri. The calorie content of the diet is 1700 kcal.
   • 7:00 – breakfast (450 kcal). Approximate serving size: 180 g carbohydrate food, 50 g protein, 5 g fat. Tea, coffee – 200 ml.
   • 10:00 – snack (350 kcal). This is 200 g grapefruit, 1 medium apple, 1 tbsp. l. sour cream 15% fat.
   • 12:30 – lunch (450 kcal). A serving of soup is 250 ml, 140 g of carbohydrate food, 100 g of protein, 10 g of fat. Liquid – 200 ml.
   • 17:00 – snack (350 kcal). This is 100 g of cottage cheese + a glass of kefir + several walnuts.
   • 21:00 – dinner (100 kcal). Serving: 65 g protein food, 100-50 g fiber, 5 g fat.
2. Schedule on days free from training – Tue, Thurs, Sat, Sun. The weekly diet for weight loss will total 1500 kcal daily.
   • 7:00 – breakfast (400 kcal). Serving size: 170 g carbohydrate food, 45 g protein, 5 g fat. Tea, coffee – 200 ml.
   • 10:00 – snack (250 kcal). This is 85 g of dried apricots or 3 crackers, 5 olives, 60 g of soft cheese.
   • 12:30 – lunch (400 kcal). A serving of soup is 200 ml, 130 g of carbohydrate food, 90 g of protein, 8 g of fat. Liquid – 200 ml.
   • 17:00 – snack (250 kcal). This is 100 g of boiled chicken fillet, a glass of milk 2.5%.
   • 21:00 – dinner (200 kcal). Serving: 100 g protein food, 100-50 g fiber, 5 g fat.

Diet food for the week

Girls and boys need to make a list of products in order to easily implement a proper nutrition menu for weight loss for a week. The consumer basket may include inexpensive products. Diet food for a week:

• meat and offal: beef/veal, chicken (fillet/drumsticks/thighs), turkey, liver, hearts;
• fish: mackerel, hake, bream;
• chicken/quail eggs;
• cereals and grains: rice, buckwheat, cereals(rolled oats), wheat, corn grits;
• mushrooms: champignons/oyster mushrooms;
• vegetables: tomatoes, cucumbers, peppers, cabbage, beets, onions, carrots, potatoes;
• fruits, berries;
• nuts, seeds;
• greenery;
• dairy and fermented milk products: cottage cheese 9%, milk 2.5%, sour cream 10%, kefir 1%, yogurt without fillers;
• fats: butter, sunflower, olive;
• durum pasta;
• whole wheat bread.

Approximate healthy diet for a week

You need to develop a weekly menu according to the model shown in the table. With a little effort, you will create a complete plan that takes everything into account. The table shows a sample for 1500 kcal. In brackets you will see the percentage of protein, fat and carbohydrate foods that you need to eat at a specific meal. Approximate diet proper nutrition for a week has the following distribution of BJU and calorie content:

Eating	Proteins, kcal	Fats, kcal	Carbohydrates, kcal	Calorie content of the diet, kcal

Examples of proper nutrition for weight loss for a week

Losing weight in women and men will become a simple matter if you have a written diet for a week for weight loss in your hands. You need to compile individual program, taking your daily calorie intake as a basis. Divide it into 5 parts, calculate the calorie content of protein, fat and carbohydrate foods by percentage from the above table, then you can find out the serving size. An example of proper nutrition for a week for weight loss will be your guide in creating your diet.

Healthy nutrition menu for the week

This example of nutrition for weight loss can be used by adults and healthy people who want to lose excess weight systematically. All foods in your diet are healthy and varied, so you won’t go hungry and constantly think about food. Proper nutrition for a week looks something like this:

Day of the week
	Oatmeal, omelet, whole grain bread with butter, tea	Apple, pear	Borscht, steam cutlet, vegetable salad	Cottage cheese seasoned with herbs and sour cream	Baked mackerel with carrots and onions
	Buckwheat, toast with cheese, egg, flaxseed oil, coffee	Baked apple with cottage cheese and honey	Cabbage soup, beef goulash, tomatoes and cucumbers	Ryazhenka, whole grain bread	Chicken skewers, green salad
	Rice, ham and cheese sandwich, cocoa	Berries with yogurt	Homemade chicken soup, stewed hearts, cabbage and herb salad	Kefir, nuts	Stewed hake in tomato, vegetable salad
	Wheat porridge, protein pancakes, homemade boiled sausage, tea	Dried apricots/prunes, dates, Walnut	Meatball soup, liver cutlets, Greek salad	Vinaigrette without potatoes with beans and olive oil	Stewed veal with vegetable sauce
	Corn porridge with milk, cottage cheese with berries, coffee	Muesli bar	Beef broth, baked chicken drumstick, beet and garlic salad	Avocado with feta cheese	Steamed bream, vegetable stew
	Curd casserole with sour cream, berries, cocoa	Fruit salad	Mushroom soup with buckwheat, grilled chicken thighs, squash caviar	Milk, bread with cheese	Omelette with mixed frozen vegetables
	Protein omelette with buckwheat, whole grain bun, tea	Curd balls with nuts and dried fruits	Fish soup, turkey gravy, radish and green salad	Vegetable salad with chicken breast	Boiled beans, pollock

Diet menu for the week

You can use the diet suggested in the table above as a basis. However, a weekly diet for weight loss requires you to cook healthy dishes with a minimum of salt and spices. If you resort to frying, do it in a non-stick frying pan with one drop of oil. Better products boil, stew, steam. In addition to clean water, you can drink freshly squeezed juices, fruit drinks, compotes, tea, coffee. Diet meals for the week allow you to have a light snack before bed in the form of kefir or natural yogurt.

Simple menu for weight loss for a week

Even if your food budget is modest, you can plan a diet using cheap, but tasty and healthy foods. Create a simple menu for weight loss for a week like this:

• Breakfast: porridge + egg dish + drink.
• Snack: Seasonal fruit.
• Lunch: liquid dish (soup, borscht) + dish of offal (hearts, liver, ventricles) + seasonal vegetable salad.
• Snack: fermented milk product.
• Dinner: salad of seasonal vegetables, inexpensive boiled/steamed/baked fish.

Menu for a teenager for a week

The above table is also suitable for teenagers, but the portion size should take into account the daily requirement of 2500-3000 kcal. An example menu for a teenager who is losing weight is compiled according to the same scheme as for adults, taking into account the calorie content of protein, fat and carbohydrate foods. You should not reduce the amount of carbohydrates, since they are the main source of energy for a growing body.

Weekly menu for the whole family

First, make a list of the products you plan to buy. Then come up with options. ready meals, which can be made from purchased provisions. The weekly menu for the whole family includes the following dishes:

1. Breakfast:
   • milk and water porridges: buckwheat, rice, wheat, barley, oatmeal, millet, semolina, corn;
   • egg dishes.
2. Soups: chicken, pea, fish, mushroom, with meatballs, vegetable, kharcho, borscht, rassolnik, cabbage soup, beetroot soup, cabbage soup.
3. Second for lunch: meatballs, cabbage rolls, goulash, fish and meat cutlets, pilaf, gravy from meat and offal.
4. Side dishes: baked/boiled/mashed potatoes, pasta, porridge.
5. Salads: seasonal vegetable, vinaigrette, Greek, Caesar, beetroot.
6. Desserts: baked apples, puddings, soufflé, ice cream, sponge cake.

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