To become the owner of an ideal figure, you need to adjust your diet. It is not necessary to go on a strict diet, but you will need to control all eaten foods. To protect yourself from breakdowns and long deliberation on the topic of what to cook, it is worth pre-compiling a menu for a week for weight loss.

Menu for a week of proper nutrition for weight loss

The basis of proper nutrition for weight loss:

  • exclusion of harmful products;
  • their use in a competent combination;
  • calorie counting;
  • compliance with the regime of the day.

With such a system, you can even periodically allow yourself small gastronomic weaknesses. But it is very important to monitor the purity of the digestive tract and regularly use products to remove toxins from it.

Product List for a Nutrition Menu

The diet should include meat, fish and seafood. It is best to choose their low-fat varieties. These are skinless poultry fillet, rabbit meat, lean beef, perch, pollock, salmon, dorado, everyone's favorite shrimp, as well as squid. Sometimes you can treat yourself to a lean pork steak.

Vegetables, fruits are allowed to eat any and in large quantities. Potatoes, bananas and grapes are not prohibited.True, they need to be consumed in moderate portions.

Also in the menu under discussion include:

  • nuts (cedar, walnuts, almonds, cashews);
  • cereals (oatmeal, bulgur, rice, durum wheat pasta, buckwheat);
  • legumes (chickpeas, beans, lentils).

7-day nutritional recipes

The menu for 7 days can be made independently to your liking.

Every day breakfast will consist of cereal. Lunch - from fish or meat with low-calorie side dishes. Dinner - from light salads and / or dairy products. Snacks include fruits, berries and nuts.

Oatmeal porridge with pumpkin for breakfast

Ingredients: 420 g of pumpkin pulp, 90 ml of purified water, sugar or honey to taste, 1 tbsp. milk, 90 g quick oatmeal, a pinch of salt, walnuts to taste.

  1. Vegetable pulp is cut into small cubes. It is covered with cold water and cooked until tender. The pumpkin should become soft, but not boil.
  2. Milk is poured into the container. As soon as the liquid boils, oatmeal, salt, sugar are added.
  3. The mass is boiled for 1 minute and removed from the fire. Porridge is infused under the lid for 6 - 7 minutes and served hot.

Lean Beef with Broccoli for Lunch

Ingredients: 160 g lean beef, 220 g broccoli, 1 tbsp. l olive oil, salt.

  1. The meat is covered with salt, wrapped in foil and baked for 45 minutes. You can use any spices for rubbing it.
  2. Broccoli is cooked in salt water until half cooked, then fried in olive oil.
  3. The meat is cut, laid out on a plate and served with boiled cabbage.

Feta Vegetable Salad for Dinner

Ingredients: 2 tomatoes, 1 large cucumber, 140 g of lettuce, 1 purple onion, 80 g of feta cheese, salt, a handful of light sesame, 4 tbsp. l olive oil.

  1. Cheese is cut into cubes. Cucumber, onion and tomatoes are also minced.
  2. Salad coarsely chopped or torn by hand.
  3. Products are mixed, poured olive oil, salted.

Before serving, the snack is sprinkled with sesame seeds.

Fractional Nutrition: Weekly Menu

The basis of such a diet is eating food in minimal portions strictly in time.

Three meals a day, usual for most people, are usually not enough to fully satisfy all the needs of the human body. Long breaks between meals lead to harmful snacks in the form of sweets and fast food. Fractional nutrition allows them to be excluded.

Eat at least 5-6 times a day. The maximum portion of food is 280 - 320 g. You always need to eat at the same time.

List of allowed products

In general, with fractional nutrition, you can eat everything. But this rule applies exclusively to healthy products.

Fast food, prepared meat semi-finished products, soda, sweets will have to be completely excluded.

But it is allowed to eat any vegetables, fruits, berries, greens (without exception). You can add all kinds of dried fruits, nuts to your diet. Do not do without meat, fish, cereals and dairy products.

Weekly fractional recipes

  1. Oatmeal on the water for breakfast. 60 g of oatmeal is filled with 470 ml of boiling water. Porridge is cooked 25 minutes before thickening. You can add salt or a little sugar to it.
  2. Vegetable salad for lunch. Diced fresh cucumber, randomly chopped tomato, chopped dill and 60 g canned green peas are mixed in a bowl. The dish is seasoned with olive oil, salted.
  3. Roasted chicken with rice for lunch. 120 g of chicken fillet is rubbed with salt and spices, wrapped in foil and baked until cooked. 60 g of rice are cooked separately in salted boiling water. Finished products are served together and complemented with slices of fresh carrots.
  4. Sandwich with cheese and tomato for a snack. A slice of Borodino bread is cut from crusts and covered with high-quality butter. A slice of low-fat hard cheese is placed on top and slices of cherry tomatoes are distributed.
  5. Beetroot and cabbage salad for dinner.¼ a small fork of cabbage finely chopped, kneading with salt and hands. Add any chopped greens, coarsely grated beets, salt. The salad is seasoned with olive oil and tastes pepper. You can supplement it with a slice of grain bread.

Approximately such a menu can be followed all week, slightly changing the ingredients in the dishes. After dinner, another snack is allowed in the form of unsweetened yogurt, kefir or low-fat cottage cheese.

Balanced nutrition for weight loss: 7-day menu

Healthy eating must be varied and balanced. This means that you need to monitor the correct ratio of proteins / carbohydrates / fats in it.

It is carbohydrates that are the main suppliers of energy. Therefore, there should be at least half of the "daily plate". And ideally, even a little more. Proteins should be consumed according to the following scheme - 4 g for each kilogram of the weight of a man or woman. Fats are also a very important element necessary for the normal functioning of the body. It is enough to use them in an amount of 1.1 g per kilogram of a person’s weight.

The right product selection

  1. With a balanced diet, cereal products are constantly ingested. They positively affect his work in general and contribute to weight loss.
  2. The essential components of the diet are fish and dairy products.
  3. In large quantities, you need to eat vegetables and fruits.
  4. Animal fats should preferably be replaced with vegetable fats.
  5. Sugar is replaced with natural bee honey, dried fruits, nuts, berries and fruit desserts.
  6. Reduces salt intake. It is this product that promotes fluid retention in the body.
  7. Alcoholic beverages, shop juices, instant coffee, smoked meats, pickled products, canned food are completely excluded.

What to cook with a balanced diet?

There are many recipes that are ideal for a balanced diet. From them you can make the right menu for the week.

Cottage cheese in the oven for breakfast

Ingredients: 380 g of low-fat cottage cheese, 90 ml of milk, 1 large egg, 1 tbsp. l oatmeal, sugar.

  1. Cottage cheese along with milk goes into a blender bowl. Beats well.
  2. The minimum amount of sugar, oatmeal is added to the mass.
  3. Beating is repeated.
  4. The mixture is poured into silicone molds and baked for 12 minutes at 190 degrees, and then another quarter hour at 150 degrees.

It is tasty to eat such breakfast both warm and cold.

Puree soup with celery and carrots

Ingredients: 2 potatoes, ½ kg carrots, 2 onions, 2 celery tubers, 4 tbsp. l unsweetened yogurt, ½ liter vegetable stock, olive oil, salt, a handful of any chopped greens, black pepper.

  1. All vegetables are finely chopped.
  2. Onions are stewed in a saucepan until soft in olive oil with water. Other vegetables and broth are added to it. The mass is boiled until all the ingredients are soft.
  3. The soup is interrupted by a blender, salted, peppered.
  4. Yogurt is added.

The finished dish is sprinkled with herbs and served for dinner.

Menu for fast weight loss for a week

To quickly lose weight in a week, you do not need to starve. You just need to reduce the calorie content of the food consumed and use exclusively dietary products that are not harmful to the figure for its preparation.

It is very important to have dinner no later than 3 hours before bedtime. It is the last meal that should be the most low-calorie.

Low-calorie recipes

Egg and cottage cheese casserole for breakfast

Ingredients: 370 g of cottage cheese, 3 chicken eggs, 25 g of semolina, 8 ml of vegetable oil.

  1. All products move into the blender bowl. Beat very carefully.
  2. The mixture is poured into a heat-resistant form. The latter is installed in a water bath and sent to the oven.
  3. Cooking meals 45 minutes. It will be enough average temperature.

Optionally, you can serve low-fat sour cream or unsweetened yogurt to the casserole.

Turkey filet in lemon sauce

Ingredients: 620 g turkey fillet, 1 lemon, ½ tbsp.water, salt, a mixture of peppers, favorite seasonings.

  1. The bird fillet is cut into thin medallions, rubbed with salt, pepper.
  2. Billets are fried on the grill without oil until golden brown.
  3. Squeezed juice from a lemon with a small amount of water is poured into a separate frying pan. Medallions descend into it and stew for 3-4 minutes.
  4. The meat is transferred to the plate.
  5. The sauce is mixed with your favorite seasonings and boiled until the desired density.

The bird is served with the resulting lemon fill.

List of simple and budget products

  • The list of products for weight loss includes all fruits at once, except grapes, bananas and figs. It is better to refuse dried fruits or to use them in the smallest portions. Be sure to include sour apples and grapefruits in the diet.
  • From porridge you need to choose buckwheat and oatmeal. If you cook them in water, you get diet, tasty and healthy dishes.
  • When choosing meat, it is worth stopping at chicken, pollock, hake and low-fat veal. These are affordable products that you can definitely find in every store.
  • In the process of losing weight, it is better to replace potatoes with zucchini or any kind of cabbage. These vegetables can be served as a side dish or a stand-alone dish.

Losing weight is a tedious process and not always pleasant. A properly composed diet is the key to health, prevents breakdowns and becomes the basis of harmony for a long period of time.

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