Delicious diet menu for the week with recipes. Diet menu for the week with recipes for weight loss

14.10.2019

For maximum results when getting rid of excess weight, you need to use recipes for proper nutrition for weight loss when creating a daily menu. A balanced diet will help improve your metabolism, get rid of extra pounds and achieve your desired size. All you need to do is be able to combine products with each other and know their properties. Recipes for weight loss are based on the calorie content of foods.

Basic principles of proper nutrition

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

recipes for all dishes must be balanced in proteins, fats and carbohydrates. In addition, it is necessary to add fiber and foods containing vitamins and microelements necessary for the body to maintain vital functions to recipes;
You need to watch your portion sizes. It is necessary to follow the rule “better less, but more often” - reducing the size of portions, but increasing the frequency of meals;
every person who adheres to the principles of proper nutrition and strives to lose weight should at least approximately be able to calculate the energy value of recipes;
you can't skip breakfast. Even if the body does not feel hungry, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before your first meal, you need to drink a glass of warm water - this will start the metabolic process. To add variety to your breakfast, there are many weight loss recipes;
You need to exclude harmful foods as much as possible from your daily diet. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic drinks. 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 for dishes prepared without added sugar, then it is better to replace such menu components with healthy analogues: sweets can be made from dried fruits and nuts, cookies can be baked from oatmeal according to homemade 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 or produce them with the addition of various chemical substances and hormones. This is especially true for 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;
It is also better to minimize the use of salt in recipes for weight loss, as it promotes the accumulation of fluid and can cause swelling. Healthy diet recipes for weight loss should contain very little salt;
in addition to recipes for weight loss, the PP menu should consist of daily fluid intake of at least 2 liters;
Chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Table of products for making recipes

To create your own recipes for proper nutrition, you can use the following table, which lists allowed and prohibited foods for weight loss.

How to plan your diet when losing weight

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 routine every day:

When losing weight, you should never skip breakfast;
you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fat. To avoid this, you need to use snack recipes for weight loss;
all recipes for proper nutrition for weight loss must be balanced in composition;
you need to eat measuredly - in small portions, but often;
you need to plan your day in advance to include physical exercise, but combine them with meals - so as not to exercise on a full stomach and not to overeat after training;
in case of 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’s easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be an excellent example of healthy eating 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 remove 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. Cut the chicken breast into small pieces and add to the vegetables. Once cooked, the vegetables and chicken can be tossed with the pasta or served separately.

Recipe: fish with white sauce

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

Cook the fish: to do this, you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), remove skin and bones, pour in a little lemon juice, place 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

Cut small zucchini (the smaller the better) in half lengthwise and scoop out the pulp. Grate some cheese first. Add it to the zucchini pulp, seasoning with garlic and a mixture of Provençal herbs. Fill each half with the mixture. Cut the cherry tomatoes into 2 parts and place them in “boats” along the entire length. Sprinkle finely chopped parsley, cilantro or onion on top.

Advice: in such recipes it is better to use Adyghe cheese - it is low-calorie product, which allows you not to add salt to the dish, promoting weight loss.

Recipe: Couscous with vegetables and fish

Couscous is a cereal that helps normalize the salt balance in the body, significantly reduces cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify your usual diet when losing weight. You can cook couscous in a double boiler or by boiling it in water. It only takes 5 minutes. You can add any stewed vegetables to the cooked cereal, 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.

Vegetable and bean salad for weight loss

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 wine vinegar (optional: you can add finely chopped onion previously marinated in vinegar) or lemon juice, pepper.

Advice: it is better not to use it in salad recipes for weight loss. canned beans, corn or peas, and prepare a dish from fresh ingredients - boil the beans, replace the corn with baked or frozen ones, 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. For lavash, it is better to take a flatbread made from whole grain flour. You can also prepare it yourself. Instead of mayonnaise, grease the pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without MSG). Chicken, cut into pieces, simmer in soy sauce. Place the sauce, fresh cucumber (in rings), avocado (in thin slices), chicken, lettuce, and add pomegranate seeds in the center of the flatbread. Wrap in envelopes or roll.

Recipe for weight loss: Stuffed champignons

This recipe can be a replacement for pizza if you eat right and lose weight. It is better to take more champignons. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them broccoli, disassembled into florets, diced bell pepper and diced tomato. Stuff mushroom caps with this mixture and sprinkle 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 daily diet for weight loss

In order to learn to control your diet over time, without calculating the calorie content of your meals every time, you can start by keeping a proper nutrition diary, in which you record all the foods you eat during the day. This helps you analyze the foods you eat, lose weight, and will allow you to create recipes for your own meals without difficulty in the future. To get started, you can use an approximate daily menu of proper nutrition:

	Breakfast	Dinner	Dinner	Snacks (distribute all day)	Beverages
1	Oatmeal on water	Chicken breast stewed with vegetables. As a side dish - durum wheat pasta	Vegetable stew with pieces of soy meat	50 g dried fruits; bread sandwich with a piece of red fish and avocado	Still water; green tea; Herb tea; sugar free coffee; natural vegetable and fruit juices.
2	Cucumber salad with tomatoes and herbs. Sandwich made from whole grain bread with a slice of tomato, a piece of mozzarella and herbs	Broccoli, cheese and egg casserole.	Brown rice with squid (or other seafood)	1 apple; sandwich made from whole grain bread with cottage cheese (or cottage cheese) and herbs
3	Buckwheat porridge on water	Vegetable soup with a piece of black bread	A small piece of boiled beef and stewed zucchini with eggplant	50 grams of any nuts; a glass of kefir (you can add a small spoon of honey)
4	Cottage cheese (low fat) with sour cream or fruit	Chicken with buckwheat. Cereals can be varied with carrots and onions	Egg omelet with vegetables (broccoli, tomatoes, onions, bell peppers)	Oatmeal cookies (no sugar); handful of dried fruits
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 water	Vegetable casserole (zucchini, tomato, carrots, eggplant, egg)	Piece of boiled white fish with brown rice	Rice bread sandwich with lightly salted trout and a slice of cucumber
7	Rice porridge on water	Omelet with a piece of baked chicken	Salad of fresh beets, cabbage and carrots and a piece of boiled beef	A glass of kefir; handful of nuts

Sample proper diet for weight loss for a week

Recipes for proper nutrition should include dishes taking 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. The healthiest breakfast is porridge cooked in water. Healthy grains include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a sandwich of black bread with cheese or a slice of lightly salted fish.
Lunch should be balanced in terms of protein, fat and carbohydrates. The optimal solution may be vegetable, fish or chicken soups. Days of taking 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.
For dinner, you should eat recipes that are easier for the body. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to success when losing weight.
As a snack drink a couple of glasses of low-fat kefir per day. Fruits (in reasonable quantities), nuts and dried fruits are also an excellent solution.
By adhering to proper nutrition, you can arrange weekly or once every 2 weeks fasting days.

An approximate proper diet for weight loss for a month

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

Options for healthy snacks

These meals are no less important when creating a healthy diet in an effort to lose weight. excess 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 complemented 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 make delicious recipes sandwiches for weight loss. A glass of kefir helps normalize metabolism, so you should also pay attention to it. Such recipes do not require much time to prepare, but can keep you from eating unhealthy foods.

Compliance with all the principles and conditions of proper nutrition with the help of recipes for weight loss, together with active physical activity, will be the solution in the fight against overweight. It is important to be patient and confidently move towards your goal.

Hello, dear readers! Today we are talking about proper nutrition at home.

A proper diet is mandatory for everyone. It is necessary to take into account that each person’s body is individual and is subject to certain biorhythms.

In this article you will find tips on how to implement dietary nutrition when losing weight: a menu for the week, tips on creating a daily diet for all family members, and even a few interesting recipes, which will help you lose weight deliciously, without limiting the body in useful and necessary substances.

Nowadays, the problem of combating excess body weight is one of the most pressing. Let's try to find out what efforts need to be made to lose extra pounds. First, let’s define what you absolutely cannot do.

What not to waste time on

The first thing that comes to mind for many is to go on a diet. Fortunately, the Internet is literally replete with the most tempting offers and promises. Japanese, Swedish, “spectacled”, rice and even chocolate - all this seems unusually seductive and attractive.

Not to mention the diets that famous people “used” (in fact, they don’t even know about anything like that. By following the latest fashionable diet, you only a short time keep your body under control.

Then, having found the long-awaited freedom, he makes up for lost time. Result: the hated kilograms return with interest. Is it worth torturing yourself and subjecting your body to unnecessary stress?

Another myth is an attempt to solve a problem only with the help of physical exercise. In fact, proper weight loss is only possible with an integrated approach.

Without an established diet and regular physical activity, you will spend significantly more time and money, and achieve more than modest results.

So, here is a list of prohibitions for those who want to achieve impeccable shape without compromising their own health:

The desire to become slim instantly. Let’s not pretend: you didn’t gain too much in a day or a month, did you? Therefore, trying to lose weight as quickly as possible is not only harmful, but also dangerous.
Strict diets, independent “therapeutic fasting”. By doing this, you deprive the body of necessary energy sources. In this case, a breakdown is inevitable.
Excessively intense physical activity. You may get rid of excess body weight, but in return you will acquire a “bouquet” of intractable diseases. Do you need it?
Taking diet pills. Uncontrolled use of drugs (especially from dubious “healers”) can bring nothing but harm.
Popular techniques. Honey massages, wraps can only be considered as an adjuvant used in combination with others. Including with proper nutrition.

And, most importantly: there are no “magic” means for losing weight. There's nothing you can do about it: you'll have to work hard on yourself.

The first rule that you need to remember: proper diet requires iron discipline. Keep a special diary in which you will record your diet and the results you managed to achieve. This makes it easier to analyze mistakes (and there will be some!) and learn to correct them in a timely manner.

When you wake up in the morning, don’t run to the kitchen! Try to increase the time between waking up and breakfast. Start exercising, take time for a morning walk or run. Give a light facial and body massage.

More " Golden Rule": try to eat more often, but in small, “fractional” portions. On rational nutrition you need to eat four to five times during the day. The optimal time interval between meals is three to four hours.

Here are the main “commandments” of proper nutrition.

Eat according to a certain schedule, at the same time.
Introduce fermented milk products, fruits (with the exception of grapes and bananas) into your diet. cereal crops and vegetables with high content fiber.
After lunch, add protein-rich foods to the menu - chicken, cottage cheese, boiled eggs, low-fat cheese.
Drink more liquid! Green tea and non-carbonated mineral water are beneficial - from one and a half liters.
Can't give up sweets? Replace sugar with fructose or honey (without fanaticism, in moderation).

Basics of creating a healthy diet

These simple rules will allow you to adjust your diet. There are not so many restrictions and deprivations on the path to slimness. Don't take this as a punishment or a boring chore. Better think about how amazing the result will be!

It is important to eat at the same time. The amount of food should also be approximately equal from day to day. Difficult? At first, yes, but gradually this routine will fall into place.

Breakfast is a must! Even if you overslept or for some other reason were unable to prepare healthy meals, eat yogurt or some low-fat cottage cheese. Try to convince yourself that skipping meals is unacceptable.

In any case, under no circumstances should you fast until lunch. After all, at night the body did not receive any food; it needs to be nourished. But sweet tea, chocolate or candy are not suitable for breakfast.

You need to have lunch according to your schedule. With proper nutrition, the body receives the necessary vitamins and minerals with a minimum amount of calories.

“Giving dinner to the enemy” is wrong! It will come in handy yourself. It is much better to have dinner no later than 8 pm. If you still fail to eat on time, do not try to fast until the morning. The feeling of hunger will be so strong, and you will certainly want to eat. It’s not a fact that these will be healthy dishes.

Use snacks. Snack times should also be specific; this could be second breakfast and afternoon snack. And let it not be a pie or a piece of cake, but an orange or an apple. Don't be afraid to kill your appetite: this won't happen.

When making a list of dishes, remember - greatest number kilocalories per day, quite sufficient for comfortable weight loss, is 2000. A nutritionist will calculate the exact figure.

Eating small meals frequently with reduced consumption of flour, fatty, fried foods will allow you to say goodbye to extra pounds.

Low-calorie menu for the whole family

It is very important for adult family members who are overweight to develop a common menu: tasty, low-calorie, and helping to achieve slimness. Equally important is the correct distribution of food throughout the day.

If you manage to do this, the excess weight will go away, and the results achieved will be long-lasting. The distribution of calories during the day is approximately as follows: 30% of the total calories are taken by breakfast; lunch and dinner take 25%. The rest comes from snacks.

The composition of the diet depends on several factors: a person’s body weight, age, physical activity and its intensity, the weight that the patient wants to lose, and the presence of chronic diseases.

Here is an approximate diet for a week. It provides five meals a day.

Monday.

Breakfast – unsweetened muesli with skim milk, orange, a cup of mineral water.
Snack – a glass of natural yogurt.
Lunch – vegetable salad, feta cheese, hard-boiled egg, apple, water.
Afternoon snack – a small amount of nuts and dried apricots.
Dinner – chicken breast cooked with vegetables, a glass of low-fat kefir.

Tuesday.

Breakfast - oatmeal on water with the addition of raisins and nuts, a glass of skim milk.
Snack: a pear or a piece of melon with a piece of low-fat cheese.
Lunch: boiled chicken breast with a side dish of stewed vegetables, tomato, water.
Afternoon snack: apple or kiwi.
Dinner: boiled fish, some bean puree, fresh cucumber salad.

Wednesday.

Breakfast – soft-boiled egg, grain bun, a cup of green tea with half a teaspoon of honey.
Snack: some almonds and raisins.
Lunch: boiled beans (green), a small piece of boiled beef, water, rice salad.
Afternoon snack: salad of red sweet peppers with olives.
Dinner: three baked potatoes, vegetable salad, a small piece of baked turkey breast.

Thursday.

Breakfast - a small piece of low-fat hard cheese, toast with a thin layer of jam, water.
Snack: yogurt with fresh berries.
Lunch: turkey breast stewed with avocado, orange, water.
Afternoon snack: kiwi or apple.
Dinner: baked mackerel with a side dish of steamed rice, fresh vegetable salad, mineral water.

Friday.

Breakfast – unsweetened cereal with low-fat milk.
Snack – a handful of nuts.
Lunch – pasta with seafood, tomato, water.
Afternoon snack – natural yogurt with the addition of fresh fruit.
Dinner – pumpkin porridge with dried fruits.

Saturday.

Breakfast – unsweetened muesli with low-fat milk, one banana, green tea.
Snack – low-fat cheese with a small amount of grapes.
Lunch – baked chicken breast with a side dish of broccoli, vegetable salad.
Afternoon snack – a small whole grain roll with jam, milk.
Dinner – baked fish with vegetables, water.

Sunday.

Breakfast – omelet with added sweets bell pepper, a cup of low-fat milk.
Snack: apple baked with low-fat cottage cheese.
Lunch – chicken salad with potatoes, nuts, yogurt, fresh cucumber.
Afternoon snack – one apple and one tangerine each.
Dinner – a small piece of boiled beef with baked potatoes, green pea, mineral water.

Given weekly menu takes into account the compatibility of products and their calorie content. By adhering to this diet, you can lose weight without depriving yourself of delicious dishes.

How to achieve a balanced diet

To avoid mistakes, here is a list of the most dietary foods for weight loss. The right diet must certainly include proteins, fats and carbohydrates in a reasonable ratio.

Useful and harmful products

Sources of protein include: dairy products, fish, meat. If we talk about meat, it is advisable to include lean poultry (turkey, chicken) in your diet.

Carbohydrates are fast and slow. The difference depends on the speed of their absorption. Consumption of “fast” carbohydrates must be reduced to the minimum possible.

Sources of “fast” carbohydrates: white breads, pastries, sweets, sugary drinks, grapes, bananas. Their “harmfulness” lies in the fact that they are deposited in the “fat depots” of the body.

Foods rich in “slow” carbohydrates contain many useful minerals and supply a person with the necessary energy.

These include greens, vegetables, grain breads (including crispbread), fruits (tangerines, apples, grapefruits, kiwis). Sources of such carbohydrates are porridge, as well as pasta made from durum wheat.

Now - about fats. The most common mistake is a complete rejection of fats. In fact, fats are actively involved in metabolic processes necessary for the normal functioning of the organs and systems of the body.

After all, a slim figure is by no means an end in itself. Beautiful hair, healthy nails, teeth without signs of caries - all this is unthinkable without reasonable consumption of fats.

Sources of healthy fats include: nuts, vegetable oils (sunflower, olive, flaxseed, corn), dairy products (low-fat cottage cheese, sour cream, kefir, plain yogurt), fatty sea fish (tuna, salmon).

When building your diet, don't forget about fiber. It improves intestinal function and promotes rapid removal of toxins from the body. Fiber is found in abundance in vegetables, whole grain bread, and cereals.

Gradually, you need to remove “harmful” foods from your daily menu. Eliminate sweet carbonated drinks, street (and not only!) fast food, sausages, sausages, crackers, chips, canned food, frozen ready-made meals.

They contain a minimum of vitamins, fiber, microelements with a huge number fat Salted nuts, chips, and crackers retain water in the body, which leads to edema. After this, the numbers on the scales will not please you.

Main types of diets

Despite the wide variety of dietary nutrition systems, they are all divided into 4 large groups:

Protein diet consists of almost complete exclusion of fats and carbohydrates. The basis of the diet is proteins. Thanks to their high nutritional value, you rarely feel hungry. But at the same time, the load on the digestive system increases, cholesterol levels increase, and disturbances in the functioning of the cardiovascular system and joint diseases may appear.
Mono-diet is based on using one of the foods approved by a nutritionist as the main ingredient. However, there are no restrictions on its use. It should be remembered that prolonged monotonous nutrition leads to metabolic disorders.
Drinking - the main goal of the diet is to cleanse the body. The basis of nutrition is the consumption of only liquid dishes. The duration of the diet is 30 days. Maximum weight loss - 15 kg. Possible side effects are digestive disorders.
Extreme - based on a sharp reduction in caloric content of food. Without harm to your health, you can stick to this diet for no longer than 3 days. This diet strictly limits foods and fluid intake. In this case, a strong feeling of hunger often appears.

What problems might you encounter?

This section is dedicated to those who have experienced the disappointment associated with a breakdown in their diet. And at the same time, this information will allow those who are just taking their first steps towards a slim figure, vigor, and good health to avoid unnecessary difficulties.

Uncontrollable snacking

A typical complaint from people unsuccessfully trying to get rid of excess weight: “I eat little, but the kilograms just don’t want to go away.” Unless there is a connection with some disease, you are counting calories incorrectly or not taking snacks into account.

In addition, the snack most likely includes far from the most healthy dishes. When creating a menu for the day, do not forget that this is everything that can be eaten only during the day, no more! Trying to “snack” beyond your diet will lead to the opposite effect.

Want to replace dishes? It's OK!

So, you have drawn up a menu and are trying to strictly adhere to it. What to do if the necessary ingredients are not available?

Or a friend invited you to a cafe (delicious pancakes, shish kebab, lobio or sushi are not in the daily diet)?

In fact, if the calorie content of the “forbidden” product does not exceed the energy value of your food, then no harm will be done to the weight loss process.

Another thing is that a “correct” lunch is more satisfying, so you shouldn’t make “violations” systematic. A breakdown will not be long in coming.

Violations of the established diet

Even if you managed to keep yourself in check for quite a long time and eat right, “Uncle Zhora” will still come sooner or later. Despite the balanced diet, the body, deprived of its usual calories, will rebel and will certainly want to make up for lost time.

I’ll say something seditious: if you want to eat the “forbidden fruit” - eat it! But, of course, not a cyclopean portion. One time. It’s better not at home, but in a cafe with friends. You will have fewer temptations to perform feats worthy of Gargantua and Pantagruel.

Do not allow one or two weeks of “gluttony binges” followed by remorse and promises “never and never.”

If this does happen, tell yourself “stop.” It sounds cliché, but don't blame yourself for what has already happened. It is important that you understand your mistake. Start fixing it right now!

Several interesting recipes for losing weight

Dietary food should not only be healthy, but also tasty. Among the products there are natural fat burners. For example, celery, apples, ginger, figs, grapefruits, all types of cabbage, pineapples, nuts, green tea, cinnamon, red wine. Let's look at several recipes for dietary dishes.

Vinaigrette “Classic”

Ingredients:

300 grams of sauerkraut;
2 beets;
4 carrots;
4 potatoes;
2 medium sized onions;
5 pickled cucumbers (if desired, it is possible to replace them with pickled ones, but pickled ones are tastier!);
4 tablespoons of nine percent vinegar (can be replaced with apple cider vinegar);
Refined sunflower oil – 3 tablespoons;
salt - to taste.

The calorie content of the dish is 34.38 kcal/100 grams. Vinaigrette can be eaten by those who observe fasts. The salad is great as holiday dish. Unfortunately, not all healthy food is tasty, but this is the exception to the rule.

Cooking procedure.

Cut carrots, beets, cucumbers and potatoes into small cubes, finely chop the onion. Add cabbage. Season with salt, vinegar, and vegetable oil. You can use canned green peas in the vinaigrette, but the calorie content of the dish will increase.

Baked mackerel in marinade

Ingredients:

one fish (mackerel);
half a lemon;
one teaspoon of spices for preparing fish dishes;
half a teaspoon of sugar;
one pinch each of salt and ground black pepper.

Cooking procedure.

Prepare a marinade from lemon juice, spices, salt, sugar, black pepper. Wash the fish and marinate in the resulting sauce for half an hour. Bake the fish in the oven in foil until cooked.

The same fish can be cooked in the microwave using the “grill” mode.

Boiled rice is perfect as a side dish. Tasty and healthy fish for dinner - great? And the calorie content of one hundred grams of this deliciousness is only 157 kcal.

Pumpkin porridge without grains

Sounds a little strange. Maybe, but for weight loss this dish is simply great. After all, the calorie content of one hundred grams of porridge is 88 kcal. Not to mention that pumpkin is a real storehouse of vitamins, macro- and microelements.

Unfortunately, not everyone favors this wonderful vegetable, which is completely in vain! So let's get started!

Ingredients:

150 grams of pumpkin.
Honey or sugar - half a teaspoon. Dried fruits can easily replace them.

Cooking procedure.

Wash the pumpkin, peel it, cut it into pieces of about 6-7 cm. Place the pumpkin in a saucepan, add water, cook until soft. It is difficult to name the cooking time, because for different varieties pumpkin it will be different.

After the pumpkin is cooked, drain the water and mash the vegetable with a wooden (preferably!) masher. Add sugar or honey, as well as pre-washed dried fruits. The dish is ready. Bon appetit.

It is gratifying if you, dear reader, learned something useful for yourself from this article and share useful information with friends. Of course, there are difficulties in establishing proper nutrition. But you will succeed. “The one who walks will master the road.” I wish you success!

Not all women can stand it strict diets. Therefore, recipes have been developed with in simple ways preparations. The real energy and nutritional needs of the human body must be taken into account. But you should be careful if you have chronic diseases or acute inflammatory processes. To lose weight wisely, you need to calculate calories and consult with nutritionists.

A real nutritionist does not recommend starting a short-term diet due to poor performance. In addition, this approach can have a negative impact on health. It’s joyful to see how the needle on the scale quickly decreases by 5 kg, for example, per week. But unfortunately, the pounds can quickly return at such a fast pace. You should choose the gentle option.

You also shouldn’t go to the other extreme: limit yourself to food for many months, tormenting your body with starvation. It is necessary to carefully monitor how many grams are eaten per meal, how many kilocalories are consumed. It may be difficult to calculate, so it is best to try already developed recipes with a ready-made allowed calorie content.

You can allow yourself about 35 g of protein and the same amount of fat per day.
You need to get used to one interesting principle: divide the food in a bowl into three parts - 50% salads; 25% - cereals; the remaining 25% are fish or meat products.
You should combine products correctly, for example, carrots in sour cream are in harmony with each other.
If you feel hungry, you need to drink water. If hunger persists, then eat something light.
The main thing is to love yourself, not to buy semi-finished products that contain carcinogens.
You should chew slowly, at least about 30 times, so that the food is absorbed and the body quickly becomes full.
Don't allow yourself to snack. And for this it is important to have breakfast!

Dietary products

To get rid of excess weight, you should not torture yourself with tasteless food. You can prepare it in such a way that a person will enjoy it and will not gain weight. Some of the best weight loss weapons are some vegetables and fruits with minimal sugar content. Contained in them cellulose has a very positive effect on all organs. The daily intake of vegetables and fruits is about 400 g.

Necessary when losing weight is protein. It is not recommended to buy frozen fish or meat, because such a product no longer contains 70% of the healthy protein.

In addition to protein and fiber, a person needs carbohydrates. Rice and buckwheat porridge are a source of nutrients. Another advantage is that excess water and waste are removed. Where else you can find the components a person needs is described below.

Monday

Breakfast: seaweed, grain cookies, pomegranate juice.
Lunch: seafood soup, diet salad, grapefruit.
Dinner : vegetable mix, compote

Shrimp soup recipe

200 g shrimp;
1 tbsp. milk;
1 tomato;
a little celery;
bulb;
olive oil;
1 tbsp flour;
salt.

Wash the shrimp. Finely chop the vegetables, add them to the pan, lightly salt them, and cook for about 15-20 minutes. Add milk and herbs.

Diet salad recipe

200 g chicken;
2 cucumbers;
fresh cabbage 200 g;
green peas 50 g;
boiled carrots;
olive oil.

Boil the chicken and cut it into cubes along with the cucumbers. Grate the cabbage. Add green peas, cut one boiled carrot into medium pieces. Season with olive oil. Mix everything and let it brew.

Recipe for mixed vegetables

300g eggplant;
cauliflower and white cabbage 200 g each;
200g turnips;
200g zucchini;
1 onion;
1/3 tbsp. tomato;
0.5 ml sour cream.

Bake unpeeled eggplants in the oven (about 30 minutes, at 180 degrees), then peel. Chop white and cauliflower, turnips, and zucchini. Add chopped onion there. Place all the products in a casserole in layers and pour sour cream and tomato on top. Place in the oven for 20 minutes.

Tuesday

Breakfast: buckwheat milk soup, egg, tea.
Lunch: zucchini soup, fish casserole, rice, tomato.
Dinner: salad with beef, boiled eggs, tomato and cucumber, plum juice.

Zucchini Soup Recipe

2 zucchini;
chicken broth;
1 processed cheese;
greenery;
olive oil;
cheese 100g.

You need to cut the zucchini into pieces. Throw everything into the pan, and add the herbs and cheese before the end of cooking.

Fish casserole recipe

lean fish fillet about 400g;
boiled rice 1 tbsp.;
2 onions;
70g hard cheese;
tomato.

Place precooked rice and boneless fish pieces on a sheet in layers. Place tomato slices on top. 10 minutes before the end of cooking, grate the cheese. Bake at 180 degrees, 30-40 minutes.

Wednesday

Breakfast: cottage cheese with fruit and yogurt, coffee with milk.
Lunch: chicken fillet baked in the oven with eggplants, broth, dried fruits.
Dinner: boil fish, boil an egg, kefir overnight.

Thursday

Breakfast: oatmeal with kefir and raisins.
Lunch: Lenten borscht, salad with beets, fruit juice.
Dinner: millet, milk, pear.

Beetroot salad

1 beet;
1 carrot;
bulb;
2 eggs.

Boil vegetables and eggs. Place sliced onion on the bottom of the plate. Then layer all the ingredients, brushing with low-fat sour cream.

Friday

Breakfast: buckwheat, cheese, tea with honey.
Lunch: noodle soup; salad of cabbage, sour apple, raw beets, carrots, herbs and kefir.
Dinner: cabbage with mushrooms in the oven, milk

Recipe for stewed cabbage with champignons

400 g cabbage
100 g champignons
1 onion
Vegetable little

Chop cabbage and onion. Boil the champignons. Mix everything, add vegetable oil, salt, and add water. Bake in the oven over medium heat until done. On average, 1 hour.

Saturday

Breakfast: 100g corn flakes, milk, fruit.
Lunch: rice with beef, grain cookies with kefir.
Dinner: cottage cheese casserole with nuts, coffee drink

Cottage cheese casserole recipe

All the holidays, visits to guests and tables full of all sorts of delicious things are behind us... But what’s ahead? And ahead are treacherously protruding bellies and plus a certain number of kilograms on the scales. An excellent motivation to finally come to your senses and get your weight and figure in order. After all, the beach season is just around the corner - just about three months, you won’t even have time to blink an eye. And in order not to go on mocking super-diets that promise “minus N kilograms per week,” “Culinary Eden” offers you something like a nutrition program for weight loss, as a result of which your unnecessary kilograms will not return, and your figure will delight you, becoming better and better. better every week.

Here are some tips from nutritionists that will help you normalize your appetite and weight.

Make it a rule to drink at least 1.5-2 liters clean water in a day. Drink water, even if you don't feel like it, half a glass every hour.

. Drink water no later than 30 minutes before meals and do not wash down your food. After eating you can drink no earlier than 40 minutes later.

To gently activate your digestive tract, drink a glass of fairly hot water first thing in the morning. You will feel nauseous, perhaps after a glass of hot water you will not want to have breakfast at all - this is normal, after a week everything will return to normal. By the way, hot water in the morning perfectly starts the kidneys, and this is very important for those losing weight.

Avoid alcohol, especially beer. A glass of high-quality dry red wine once a day is allowed.

Eat as you would in kindergarten - little and often. 5-6 meals a day for those losing weight is optimal. Two breakfasts, lunch, afternoon snack, dinner and a constant glass of kefir at night - and portions of 200-250 ml.

. Eat no later than 3 hours before bedtime. You can drink water at any time of the day.

Drink tea and coffee without sugar. Buy stevia and make a cool infusion like syrup, adding it instead of sugar.

Avoid bananas and grapes. Any other fruits are welcome.

If you like fasting days, do them once a week. Just don’t unload on apples, they give you a beastly appetite.

. Be sure to have breakfast, it is the most important meal of the day. For breakfast you need to eat complex carbohydrates and protein. Complex carbohydrates include cereal porridges, whole grain bread, pasta made from durum wheat (they must be prepared without adding any kind of fats and oils). Protein comes from eggs, meat, seafood and legumes.

For lunch, eat clear soups, broths, lean boiled meat or fish, vegetables and fruits.

An ideal afternoon snack: natural yogurt without additives (it is better to prepare it yourself from special starters that can be bought at a pharmacy or health food stores), cottage cheese, a handful of nuts or a sandwich (a piece of grain bread, boiled meat and a lot of herbs or vegetables).

. For dinner, prepare a salad, cottage cheese casserole and vegetable stew- in general, everything is the same as what you eat during the day, only the portion, do not forget, should be only 200-250 g.

Fruits are best eaten in the first half of the day.

Fried foods are prohibited!

The list of prohibited products also includes: semi-finished products, fast food, salted or sweet nuts and seeds, chips, carbonated drinks, bread and baked goods made from premium flour, mayonnaise.

There is no need to strictly limit yourself in fat consumption; it is very important for the normal functioning of the body. Just remember moderation and avoid artificial fats.

Use a trick and buy yourself a small plate and eat with a teaspoon; at first it will be unusual, but over time your stomach will decrease in size and will not require the same gigantic portions.

Here are some simple and available recipes breakfasts.

Menu for weight loss - breakfasts.

Ingredients:
1 stack milk,
½ cup Hercules,
½ cup any fresh or frozen berries,
honey, maple syrup or fructose - to taste.

Preparation:
Pour milk into a saucepan, add oatmeal and heat to a boil, stirring. Cook the porridge until tender, add berries and honey.

Ingredients:
150 ml milk,
10-13 tbsp. oatmeal,
1 banana
1 tbsp. cocoa powder.

Preparation:
Blend all ingredients except cereal in a blender until smooth. Pour the resulting mixture over the oatmeal and let sit for 5-7 minutes. Garnish with bananas or dried fruits.

Omelette with vegetables. Prepare the egg mixture: beat the eggs with milk and a pinch of salt until fluffy. Stew any vegetables a little in a frying pan with vegetable oil, pour in beaten eggs and place in a hot oven or cook on the stove with a lid. Sprinkle with herbs.

Ingredients:
4 eggs,
4 tbsp flour,
4-5 apples,
1 stack milk,
salt, vanillin, butter.

Preparation:
Peel the apples, cut into slices and stew in a small amount of butter or without it at all to reduce the number of calories. In a bowl, beat the eggs with vanilla, salt and flour, then pour in the milk and mix well. Pour some of the egg mixture into a frying pan greased with butter, add the apples and pour in the remaining eggs. Place in the oven at medium heat and bake until done.

Breakfast in thin lavash. A quick breakfast that you can take with you to work if you don’t have time to eat at home. Cut any boiled or baked meat (chicken, veal, lean pork) into thin slices. Stir in cabbage, bell peppers and tomatoes, finely chopped and seasoned with lemon juice, salt and pepper. You can add Korean carrot salad. Mix low-fat sour cream or natural yogurt with lemon juice, add salt if necessary, and season with a mixture of vegetables and meat. Wrap the mixture in pita bread and heat it in a dry frying pan or in the microwave.

Ingredients:
300 g oat flakes,
200 g almonds,
100 g peeled seeds,
80 g sesame seeds,
250 g seedless raisins,
100 g hazelnuts (coarsely ground)
½ cup coconut flakes,
50 g natural brown sugar,
6 tbsp. liquid honey,
2 tbsp. vegetable oil,
1 tsp sea salt.

Preparation:
In general, there is no strict recipe for granola; you can add absolutely any nuts, seeds and dried fruits to it according to your taste and desire. In particular, if you want to improve your bowel function, add about half a cup of flaxseed. Now for the actual recipe. Mix all the nuts and seeds with oatmeal, add vegetable oil, sugar and honey. On a baking sheet lined with baking paper, spread the resulting mixture in an even layer and place in an oven preheated to 170°C for 35-40 minutes. During baking, stir and salt the mixture several times. 5 minutes before the end of cooking, add raisins and/or other dried fruits and stir. Granola should be stored in airtight containers. If you want to make bars for snacking, then after adding raisins and dried fruits, compact the granola and let it bake. After cooking, turn the finished granola out onto foil and cut into bars.

Ingredients:
Opara:
250 g wheat flour,
10 ml water,
6 g fresh compressed yeast.
For the test:
250 g of wheat flour (you can take 200 g of wheat and 50 g of rye),
100 g bran (wheat or rye),
30 g sugar,
15 g butter,
8 g salt,
6 g fresh compressed yeast,
180 ml water.

Preparation:
Knead the dough from the indicated ingredients and leave under the film for 3-3.5 hours. The dough should rise and begin to fall. For the dough, mix the dough and other ingredients and knead into an elastic, soft dough. Place in a warm place to ferment, covered with a napkin. The dough should ferment for at least 1.5 hours. Half an hour after the start of fermentation, knead it and let it rise again. Punch down the risen dough and divide into 8-9 equal parts. Roll each part into round buns, cover with a napkin and let rest for 30-45 minutes. Place a frying pan with water in an oven preheated to 230°C, then, after the water boils, place a baking sheet with bread and bake for 5 minutes with steam, then remove the frying pan, reduce the heat to 210°C and bake for 15-20 minutes. The finished bread should be slightly browned.

Menu for weight loss - lunches.

Ingredients:
400 g fresh mushrooms(champignons, oyster mushrooms),
350 ml water,
2 tbsp. olive oil,
1 tbsp. flour,
1-2 tbsp. dry white wine
salt, pepper, herbs - to taste.

Preparation:
Slice the mushrooms and quickly fry them until golden brown. Combine all ingredients in a blender bowl and grind. Then pour the mixture into a saucepan and place on low heat and cook, stirring, until tender. When serving, sprinkle with herbs.

Boil chicken breast on the bones, but without skin, cut the breast into pieces, and strain the broth. Place broccoli and/or cauliflower florets, carrots cut into flowers, diced onions into a broth simmering over low heat and cook a clear soup. When serving, place a piece of breast on a plate and sprinkle with herbs.

Ingredients:
1 small head of cabbage,
5-6 onions,
3-4 tomatoes,
2 sweet red peppers,
1 bunch of celery.

Preparation:
Cut all ingredients into strips and place in boiling water. Bring to a boil, simmer for another 10-15 minutes and remove from heat. Serve with greens.

Ingredients:
250 g boiled beans,
250 g fresh mushrooms,
1 pickled cucumber,
1 large onion,
2 cloves of garlic,
salt, spices, herbs - to taste.

Preparation:
Fry the onion for vegetable oil, add diced cucumber, chopped mushrooms and simmer. Pour boiling vegetable broth or water, add salt to taste and add beans, previously soaked and cooked. Serve with any greens.

Ingredients:
2 carcasses of pollock or any other low-fat sea fish,
⅔ stack. rice,
300 g canned seaweed,
2 eggs,
1 large onion,
2.5 liters of water,
spices to taste,
natural soy sauce.

Preparation:
Finely chop the onion and marinate in soy sauce with spices to taste. Boil the rice until half cooked, add the fish cut into pieces and cook until done. Squeeze and chop the seaweed, drain the marinade from the onion and add everything to the soup. Pour the beaten egg into the soup in a thin stream, stir and immediately remove from heat. The onion should remain crispy. This soup can also be eaten cold.

Menu for weight loss - dinners.

Ingredients:
500 g sea fish fillet,
lemon juice, salt, ground black pepper,
Brown rice.

Preparation:
Thaw the fish fillet, rinse and dry with a napkin. Sprinkle with lemon juice and sprinkle with pepper. Let stand for a while, then add salt, wrap portions in foil as tightly as possible so that the juice does not leak out, and place in a hot oven for 20-25 minutes. Meanwhile, cook the brown rice by simmering it in a little water or steaming it (this will make it fluffy). When serving, place the fish on the rice and pour over the juices released during baking.

Ingredients:
1 boiled chicken breast,
1 bunch of lettuce,
1 bag of wheat crackers without additives,
100 g mozzarella,
1 jar of natural yogurt (no additives),
olives or black olives - to taste.

Preparation:
Cut the boiled breast and cheese into cubes. Olives or black olives - in rings. Tear the salad with your hands. Combine chicken, cheese, olives, croutons and green salad, mix and season with yogurt. For a brighter taste, add lemon juice to the yogurt.

Durum wheat spaghetti withseafood

Ingredients:
100 g spaghetti,
200 g sea cocktail,
2 ripe tomatoes
basil, dill, parsley - to taste,
hot peppers.

Preparation:
Prepare tomato sauce: grind the tomatoes along with spices in a blender, add a little salt. Fry seafood in a spoon of olive oil for 5-8 minutes. Fill in tomato sauce and simmer for 10 minutes. Meanwhile, boil the spaghetti, drain the water and place it on a flat dish in the form of a ring. Place seafood in the center, pour sauce over it and garnish with herbs.

Ingredients:
300 g pink salmon fillet,
150 g broccoli,
100 g rice,
salt, pepper, lemon juice.

Preparation:
Boil the rice in salted water and drain in a colander. Fish fillet, salt, sprinkle with lemon juice and steam. Also boil the broccoli in water or steam (which is preferable). Serve, garnished with herbs, along with a fresh vegetable salad.

Ingredients:
100 g fresh mushrooms,
2 eggs,
1 tomato
½ bunch of green onions,
salt, vegetable oil.

Preparation:
Fry the tomato, cut into slices, in vegetable oil, add mushrooms and simmer until tender. Add chopped onion and top with beaten eggs. Cook covered over low heat.

Bon appetit!

Larisa Shuftaykina

Nowadays it is very easy to gain weight than to lose it. Therefore, we decided to write the most correct dietary menu for the week! which is suitable for both men and women.

It's simple! Sometimes tasty foods are not always beneficial for the body.

It is contraindicated to systematically consume semi-finished products, sausages, sauces and other products that are not beneficial in your menu. But if you prepare healthy foods correctly and tasty, the dish will be pleasant, satisfying, will promote favorable intestinal function and will not give you extra pounds.

Many girls, boys, women and men are overweight and wonder how to lose weight without dieting? At the same time, they continue to eat “whatever”. It is important to take care of yourself and your diet in order to always be in good shape. We should not forget that it is better to eat little, but more often, than rarely to satiety! Eating on time also promotes proper metabolism in the body.

Diet menu for the week - tasty, healthy, correct!

Going on a diet does not mean tormenting yourself with malnutrition or unpalatable food. Deliciously cooked vegetables, meat, cereals or eggs will bring you only pleasure at every meal. There are many diets that won't make you starve. For example, this is the diet menu for the week:

The first day.

Second day.

Day three.

Day four (drinking).

Day five.

Day six.

Day seven.

Quite a tasty and nutritious menu!

There is nothing difficult about sticking to healthy eating on a schedule. The diet is very simple. You can eat in this order for more than one month. In fact, it is not the calories themselves that give you excess weight, but carbohydrates.

But carbohydrates are also necessary for the body, which is why this diet includes all dishes containing carbohydrates. But! Diet menu It has minimal amount carbohydrates so that your body does not suffer and you are in in great shape. As they say: “in healthy body, healthy mind."

Express weight loss

One cannot say about this diet that it is healthy and correct. But some young people still take radical measures to achieve perfect figure. For many, this dietary remedy can cause considerable harm. In order to avoid negative consequences you should choose a menu that prepares the body for big changes and change. It should be noted that sometimes a diet does not always work as you would like if you do not exercise yourself physically.

As a result, stretch marks may appear on any area of your body, and the skin may also sag. After which you will need a laser and an expensive massage device. But these are not all the surprises of an incorrect diet; 90% of women develop cellulite on their buttocks. To avoid this, you should prepare yourself for the dietary process. Every week, reduce the serving amount by 100g in your menu. More water. Start every morning with a run and 15 squats. Don't forget about the press too. Choose the workout that suits you best.

And so, the diet menu for a week of strict regime:

The first day.

Second day.

Day three (keep in mind that you need to drink water throughout the day)

Day four.

Day five.

Day six.

Day seven.

A diet for a week for you, which will help you quickly and effectively lose weight. Please note that this menu contains many proteins that help give you energy and a feeling of fullness for the whole day. Think less about food, do what you love, and then you will definitely succeed.

Health is proper nutrition

In many ways, diet is necessary not only for people with extra pounds, but also for older people. Over time, you should be careful about what you eat. After all, the mechanism of your body depends 90% on this. Why spend money on medications if you can use them to maintain health in the body with proper nutrition. Although, 58% of older people are also overweight. For such people there is a special diet that will bring benefits without extra pounds.

Never think that healthy foods are expensive! Much more expensive when you harm your precious organs. Start a healthy diet right now and you will feel your second wind opening within a week. It has already been said earlier: “a healthy mind in a healthy body.” This applies to absolutely all age categories.

Diet for those suffering from cardiovascular diseases

Elderly people are often worried about heart problems. All 58% of older adults who are overweight have heart problems. Why? The answer is much simpler than you think. In fact, people who are overweight already have metabolic problems. Due to this, the body works slowly and does not have time to process food into energy and waste. Everything is stored in fats. Blood vessels become clogged with cholesterol. It becomes more difficult for blood to circulate, which can lead to capillary rupture. However, this is very dangerous.

The following dietary menu for the week is just for you. It is recommended to eat this way systematically if you get tired of the same thing. Change days in any order. If only the products were healthy.

The first day.

Second day.

Day three.

Day four.

Day five.

Day six.

Day seven.

Subtleties of a proper diet

Study the menu carefully and start now. Here you should focus on the fact that pork meat should never be used in your diet. Pork is a fatty meat that increases blood cholesterol levels.

Citrus juices will fill you with vitamin C every week. Dairy products will strengthen your bones, and other protein foods will fill you with energy for the whole day. Eat beet salads more often. It will perfectly cleanse your body.

Green tea will remove harmful toxins and rejuvenate the skin. Eating flour is not recommended in principle. 1 piece of black bread with soup is allowed due to the fact that carbohydrates are also necessary for our body, but in small quantities. A strong recommendation is to drink an oxygen cocktail at least once every two weeks.

Kidneys? Liver? Stomach? No problem! Cook it right

Unfortunately, not all people have ideal health. These people must follow a menu predisposed to the treatment process. The kidneys, liver and stomach are very similar in terms of food contraindications. You can create your own menu for the week based on what you should never eat: fatty, fried, spicy. And also remove sausages, sausages, sauces, dumplings and other semi-finished products.

Remember! Once a day, soup should be in the stomach! You should also remember that you should drink a glass of warm water once an hour.