Diet food intake for a week. For seven days. Diet food - menu options for the week with recipes

Today, many people try to adhere to the rules of rational nutrition, because it is no secret that the quality of food directly affects our health. The weekly dietary menu proposed below will allow you to improve your health, cleanse your body and bring your weight back to normal.

Diet menu for a week is a sample proper nutrition. The diet can be changed at your discretion, focusing on food preferences and health status (if you have some diseases, a special nutrition plan is required). To maintain weight, the total daily caloric content of the diet must correspond to a person’s energy expenditure (calories are required both for basal metabolism and to compensate for the expenditure of physical strength). If you need to lose weight, then the calorie intake should be reduced by 200-300 kcal (it is not recommended to lose weight by more than 1 kg per week). A prerequisite is to maintain a balance of elements: proteins, fats, carbohydrates, minerals, vitamins.

When cooking, only frying in fat is not recommended - other methods are quite acceptable.

In terms of calorie distribution, your diet might look something like this:
Breakfast: 20-25%
Second breakfast: 5-10%
Lunch: 30-35%
Afternoon snack: 5-10%
Dinner: 20-25%

Nutritionists recommend allowing yourself any favorite treat once a week so that rational nutrition does not turn into a boring chore. Drink water half an hour before meals to curb your appetite. You can prepare salads from vegetables by dressing them vegetable oil and lemon juice.

Sample menu

Monday
First breakfast: 200 g oatmeal with skim milk, 50-100 g berries, tea or coffee with milk
Second breakfast: carrot salad
Dinner: buckwheat porridge– 100 g, steam cutlet, vegetables, juice
Afternoon snack: fruit salad (0.5 tbsp.)
Dinner: boiled chicken breast– 150 g, vegetable salad, tea
Before bed: green tea

Tuesday
First breakfast: a serving of cottage cheese – 200 g, half a banana, coffee
Second breakfast: carrot salad and half a grapefruit
Lunch: 100 g brown rice, 150 g steamed fish, boiled vegetables (cauliflower, carrots)
Afternoon snack: a slice of black bread with curd paste and tomato
Dinner: omelette with vegetables, cooked in the oven,
200 g fresh vegetables
Before bed: herbal tea

Wednesday
First breakfast: 200 g oatmeal with skim milk, apple slices and ground cinnamon
Second breakfast: 20 g nuts and half a grapefruit
Lunch: vegetable soup without meat, fruit juice
Dinner: kefir – 1 tbsp. and cottage cheese casserole – 200 g
Before bed: fruit tea

Thursday
First breakfast: 200 g oatmeal or muesli with skim milk, apple and tea
Second breakfast: carrot-apple salad
Lunch: pureed vegetable soup, toast, juice
Afternoon snack: black bread toast with a slice of low-calorie cheese
Dinner: boiled chicken fillet – 100 g, stewed vegetables with herbs – 300 g, 1 tbsp. kefir
Before bed: herbal tea

Friday
First breakfast: toast from rye bread, boiled egg, cucumber, lettuce, bell pepper, tea
Second breakfast: carrot and apple salad
Lunch: okroshka or other cold soup, grain bread, tea
Afternoon snack: orange juice and a couple of slices of dark chocolate (can be replaced with a dry biscuit)
Dinner: steamed chicken fillet or minced fish cutlets, vegetable side dish, juice
Before bed: green tea

Saturday
First breakfast: 200 g of brown rice porridge with apple slices and cinnamon, as well as milk
Second breakfast: a serving of low-fat yogurt – 150 ml
Lunch: 100 g buckwheat, boiled beef– 100 g and 200 g of salad made from tomato, cucumber and lettuce
Afternoon snack: smoothie (100 g cottage cheese, 100 ml milk and 0.5 tbsp. berries)
Dinner: steamed fish – 100 g, vegetable side dish, tomato juice, grain bread
Before bed: rosehip decoction

Sunday
First breakfast: 200 g oatmeal or muesli with skim milk, grapefruit and coffee
Second breakfast: apple and 20 g nuts
Lunch: steamed fish cutlets, 100 g brown rice,
300 g boiled vegetables
Afternoon snack: half a glass of berries and 100 g of cottage cheese
Dinner: omelet with vegetables and herbs, 200 g of fresh vegetables, tomato juice
Before bed: chamomile tea

The diet menu for the week can be different - it is only important to combine healthy foods in it and control the number of calories.

Maintaining a normal weight that corresponds to your body type, age, and body condition is important and necessary. This matters not so much for external attractiveness, but for preserving the functionality of the body, promoting health, and longevity. There is a huge amount of information about healthy ways to lose weight. To achieve and maintain a positive result without harm to your health, learn to analyze weight loss options and choose the right ones.

Diet for weight loss

No matter how much newfangled weight loss products are advertised, you should not rely on their miraculous powers. Miracles must be created through your own actions. The basis of losing weight is unshakable - proper nutrition and physical activity. All this can be organized at home and fight extra pounds on your own.

The path to losing excess weight is long and difficult; it is different for everyone, so it is individual. There are no perfect options when it comes to losing weight. The main task of those losing weight is to have the right psychological attitude, clearly see the goal and not give in to difficulties, stock up on endurance and good mood. A properly organized process of losing weight can become an exciting learning experience, self-development, and self-education for everyone.

To create a diet, a specific goal is important - how many kilograms you need to lose, and what parameters you need to achieve. Body weight is not the only indicator that needs to be monitored. The volumes of the chest, waist, and hips are no less important. You need to take all the necessary measurements and record them, you can take a photo If done regularly physical exercise adipose tissue disappears and muscles begin to grow, so at a certain stage the mass may increase or remain unchanged. Reducing volumes is a more indicative and significant result.

Nutritionists advise everyone who is starting out healthy weight loss, keep a food diary and plan all meals. To switch to proper nutrition, consider the general rules. Necessary:

1. Determine the number of meals and portion sizes.
2. Create a diet plan and strictly adhere to it.
3. Leave enough protein in your diet. This is important for maintaining muscle health. They are the main fat burners, loss should not be allowed muscle mass. Protein foods help maintain healthy skin, which should maintain firmness and elasticity while losing weight.
4. Organize drinking regime(about 2 liters clean water).
5. Strictly exclude sweet pastries and any other junk food from your diet while losing weight.
6. Choose healthy, healthy food that is tasty and easy to enjoy. Understanding how much vital energy and benefits it will bring to the body will make eating healthy food a good habit, a way of life.
7. Weighing and measuring volumes will help you monitor the effectiveness of your weight loss program. This procedure should be carried out once a week. There is no need to be nervous and worry again. It is better to rejoice at even the smallest victory, to praise yourself for your perseverance and determination.

Nutritionists consider cleansing with the modern Enterosgel sorbent a necessary step in any weight loss program. It actively absorbs only harmful wastes and toxins, which enter the blood in abundance during the breakdown of fatty deposits. It is these toxins that provoke diet-specific nausea, an unpleasant taste in the mouth, bowel problems, dullness of the skin, and the appearance of pimples and blemishes on it. This sorbent fills the stomach well, thereby creating a feeling of fullness, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let us accept it for long courses, unlike other sorbents.

It is necessary to part with some foods and dishes for a while, and then minimize their consumption in the future. Foods that interfere with weight loss:

• salt, sugar;
• white bread, muesli;
• white rice;
• confectionery;
• mayonnaise, margarine, ketchup, sauces;
• sausages, canned food, any semi-finished products;
• hard cheese (fat);
• sweet fermented milk products;
• meat broths;
• fast food;
• carbonated drinks;
• packaged fruit juices;
• alcohol.

Proper nutrition

A person can obtain nutrients exclusively from food. They are necessary to maintain the vital functions and vitality of the body; it draws energy from them and recovers from them. How to start eating right? You will need to plan and analyze your diet, schedule meals according to a schedule, and keep a diary. What information to analyze in the diary:

1. Write down the time of all meals and the “menu” of the meal (even if it’s crackers with tea). It is so easy to determine how many times and what food was consumed.
2. Record the amount of food eaten (approximate weight of dishes or “goodies”).
3. Reason for eating food. Everything is very clear with main meals and snacks in between. What about the other times?
4. Calculate the calorie content of foods eaten per day. You can find calorie counters on online websites. They make it easy to control the calorie content of your daily menu.

Analyzing your diet for several days will help you decide on the list healthy products. The transition to proper nutrition should be gradual. Replace fried with stewed or baked in the oven, sweet with fruit, white flour bread with bran or whole grain. Eating for weight loss does not allow for strong feelings of hunger. This is stress for the body; it will begin to store rather than give away. A glass of kefir at night will not do any harm if your bedtime is later. And for those with a sweet tooth, you can sometimes allow a spoonful of honey or a slice of dark chocolate. A positive attitude is more important.

Proper (or rational) nutrition involves only three main tasks. They must be taken into account and implemented:

1. Daily caloric intake must correspond to energy expenditure.
2. Nutrition should be varied and balanced to meet the body's daily needs for proteins, fats, carbohydrates, microelements and vitamins.
3. It is important to follow a diet. This improves digestion, absorption of what you eat, and improves metabolism.

Diets for weight loss at home

Weight correction techniques have a rich arsenal of diets. None of them guarantee 100% results. Any diet means restrictions, a violation of the principles of rational nutrition, and stress. Every organism is individual, and it is difficult to predict its reaction to a stressful situation. Each diet has pros, cons, and contraindications. Analysis of several popular diets for quickly gaining a slim figure:

• . The basis of the diet is proteins, and fats and carbohydrates are kept to a minimum. One of the most effective. Allows you to quickly lose weight by digesting proteins, the body burns calories. There is no painful hunger. It has a lot of contraindications. A large amount of protein in food is an additional burden on the stomach, liver and kidneys, increases cholesterol levels, problems with blood pressure, joint diseases are possible.
• . The calorie content of food is reduced as much as possible. The diet lasts no more than three days. Weight loss happens quickly. The menu requires strict adherence to the chosen diet; it is not recommended to consume additional amounts of liquid, as this provokes even more strong feeling hunger. Weight loss in to a greater extent occurs due to fluid loss, not fat breakdown. Extreme diets are carried out no more than once a month.
• . An interesting technique not only for losing weight, but also for cleansing the body. For 30 days a person consumes only liquid dishes. Clears in the first 10 days gastrointestinal tract, over the next 10 - the circulatory, respiratory and urinary systems. The last 10 days help cleanse the cells of the entire body from waste and toxins. Weight loss – up to 15 kg. Going without solid food for a long time can lead to digestive problems.
• . They are easy to implement and do not require large budget expenditures. You need to choose one of the permitted foods, which you can eat in any quantity. The weight will decrease. Any mono-diet causes metabolic disorders, because the human body is adapted to digest a variety of foods. With its long-term use, part of the digestive glands atrophies, which leads to disruption of food absorption. Side effects will be minimal if the diet is short and a product suitable for a particular organism is selected.

Set of products for weight loss

With properly organized nutrition, the body receives all the necessary organic substances (or nutrients). It is important to maintain their balance, calculate the quantity and calorie content. The right diet for weight loss should include:

• Squirrels. These are the basic substances. They regulate metabolic processes and the body is built from them. Lean meat, fish, eggs, cottage cheese and other fermented milk products are protein foods.
• Fats. Their number needs to be reduced, but not completely eliminated. They are important for building cells and are the basis for the formation of many hormones. Omega 3, 6, 9 – healthy fats. There are many of them in sea fish, seafood, and olive oil.
• Carbohydrates. Source of energy. To lose weight, simple carbohydrates (sweets, white pastries, potatoes) need to be replaced with complex ones (cereals, dark flour products).

It is important to include fresh vegetables and fruits in your diet. Spices and drinks are good for weight loss. List of natural fat burners:

• all types of cabbage;
• grapefruits, pineapples, apples;
• figs;
• nuts;
• cinnamon;
• ginger;
• green tea;
• red wine.

Proper nutrition menu for weight loss

The best way reset overweight– proper nutrition (PN). It involves a tasty, varied, inexpensive, accessible balanced menu for the whole family, which helps reduce body weight and improve health. For most people who have struggled with excess weight, following the principles of PP, it has become a way of life. General rules:

• cooking methods: boiling, steaming, baking, stewing;
• fresh vegetables and fruits should make up at least 20% of the daily diet;
• sweet fruits should be eaten in the first half of the day, sour ones - in the second;
• It is impossible to exclude fats from the diet, but they must be healthy (from the group of unsaturated fatty acids), they contain salmon, trout, nuts, seeds, flaxseed oil, olive oil, avocado;
• eat “slow” carbohydrates;
• carbohydrates are suitable for breakfast and lunch;
• potatoes and pasta (from durum wheat) should be included in the menu with fresh vegetables, and not with meat, as independent dishes;
• proteins must be present in the diet daily (their presence is mandatory on the dinner menu);
• It’s better to start your meal with a salad of fresh vegetables (if it is included in the menu);
• Place food in small portions on small plates (it is advisable to weigh everything that is in the plate);
• total weight portions for main meals - no more than 350-400 grams;
• you need to eat slowly (the saturation center is triggered after 20 minutes), concentrate on eating, chew thoroughly;
• the break between meals should not exceed 3 hours, so there should be healthy snacks between main meals, ideal option– breakfast, snack, lunch, snack, dinner;
• you should not skip main meals;
• You can have breakfast 30 minutes after getting up, it is better to plan lunch between 13.00 and 15.00, have dinner no later than 2-3 hours before bedtime;
• the break between dinner and breakfast should be at least 12 hours, so it is unacceptable to overeat in the evening (also because metabolism slows down during night sleep);
• Eating food at the same time improves its digestion and absorption.

How to compose

Before you start drawing up a healthy nutrition menu, you need to determine the body's energy costs. The total calorie content of the daily diet depends on this. 2000 poops are necessary for a person with moderate physical activity. People with a sedentary lifestyle have an energy requirement of 1500 kcal. The diet is compiled taking into account the rules of dietetics:

1. With 5 meals a day, 30% of the daily amount of calories should come from breakfast, 5% from the first snack, 40% from lunch; 5% – for the 2nd snack; 20% - for dinner.
2. BJU should be presented in a ratio of 1:4:1.
3. Required quantity organic matter depends on body weight. For 1 kg of weight you need 1.5-2 g of protein, 0.5 g of fat, carbohydrates - 2.5 g for women, 3 g for men.
4. All meals should contain nutrients, but they must be distributed taking into account the activity of the digestive system:
   • In the morning, the body needs energy, vitamins and minerals. Porridge, light protein products (for example, cottage cheese), and fruit are perfect for breakfast.
   • By lunchtime, the digestive organs are ready to process large volumes of food. The menu includes vegetable salad, meat dishes with a side dish of cereals, soups, borscht.
   • By the end of the day, digestion processes slow down. Fish, stewed vegetables, and lactic acid products are suitable for dinner.
5. Fruits, nuts, sandwiches based on whole grain bread are the best option for snacking.
6. Calorie content and nutritional value of dishes are calculated based on special tables that can be easily found on the Internet.

Sample diet for a week

Out of 5 convenient ready-made options detailed menu for a week to lose weight, study the first one. The transition to PP will definitely give a positive result. A scheduled menu of proper nutrition for weight loss for a week may look like this (this option can be used as a basis and adjusted taking into account further advice):

Diet menu for the week

Making your own diet is the most the right decision. The menu depends on the desired result, financial capabilities, lifestyle and other factors. The previous example of proper nutrition for weight loss for a week helps you understand the principle of menu planning and introduces you to the nutritional value and calorie content of healthy foods. Online calorie counters will help you with your calculations. Although data on the calorie content of individual products varies, weighing and measuring volumes will show the effectiveness and correctness of the dietary menu.

For healthy weight loss In the diet, it is important to create a small calorie deficit (100-200), while ensuring the supply of all nutrients, the amount of which depends on body weight. You can find a weekly diet menu with recipes on the Internet and at the same time improve your culinary skills. Spend a little time and create an individual weight loss menu for every day, using a few tips.

Simple diet

An inexpensive and simple weekly weight loss menu will help you correct your weight. This daily diet is convenient for those who do not have time to cook. complex dishes. This is the second of 5 ready-made menu options for weight loss. The emphasis is on limiting daily calories to 1300-1500. In this version of the diet, the nutritional value is balanced:

Healthy diet

The purpose of dietary nutrition is to protect the body from an acute feeling of hunger (this is stress) and to improve the functionality of physiological systems. The weekly menu for losing weight should be healthy. You can take the given approximate PP diet for a week as a basis and make adjustments. The third version of the diet can be compiled by focusing on ingredients such as:

• (tablets) or sea ​​fish in the diet - a source of not only omega-3, but also complete proteins that are easily digestible;
• turkey, veal, chicken– the most useful species meat;
• fresh vegetables and fruits– strong antioxidants, rich in fiber;
• low calorie nutritional shakes based on milk - well and quickly absorbed, this great idea for breakfast;
• spoon of honey, brown sugar in small quantities will help cope with the lack of sweets and complement the list of healthy foods.

Menu from a nutritionist

In the fourth menu option, it is good to include products that are recommended by nutritionists. A weekly diet for weight loss should include:

Delicious menu for weight loss

The word “diet” is associated with restrictions and discomfort. Option 5 – “delicious” diet. A weekly menu for losing weight should be healthy, tasty, and effective. To do this:

• 2 times a week you can include 1 serving of potatoes or durum wheat pasta in your diet;
• Sweets are allowed 3 times a week - no more than 50 g of dark chocolate;
• Once a week, a double portion of sweet fruits (grapes, bananas) is allowed;
• Sea delicacies and rabbit meat are allowed 2 times a week;
• Once a week you are allowed to step away from strict regime food - drink a glass of red wine with a portion of pork and finish the meal.

Video

The weekly diet menu is an example of proper nutrition.

Everyone knows that even after reading a dozen books about losing weight, it can be quite difficult to independently organize daily proper nutrition.

This menu details each day - breakfast, lunch and dinner. The diet can be called complete and balanced, because it includes all vital products, and the number of calories is low enough for weight to gradually begin to decrease.

Diet menu for a week for weight loss for men and women. For a family whose members are prone to obesity, it is important to develop a general diet:

Monday (1100 kcal)

7.00-9.00
First breakfast:
200 g of oatmeal, cooked in 0.5% milk with 50 g of fresh or frozen berries; tea or coffee without sugar and milk.
11.00-12.00
Lunch:
2 peeled carrots.
14.00-15.00
Dinner:
100 g cooked buckwheat; a serving of vegetable stew or fresh salad from vegetables, seasoned with a tablespoon olive oil.
16.00-17.00
Afternoon snack:
½ cup chopped fruit (pear, apple, nectarine, kiwi)
tea without sugar or water.
19.00
Dinner:

Tuesday (1450 kcal)

7.00-9.00
First breakfast:
200 g cottage cheese 0-2% fat, ½ banana, tea or kozhe without sugar and milk.
11.00-12.00
Lunch:

1 orange or grapefruit.
14.00-15.00
Dinner:

16.00-17.00
Afternoon snack:

19.00
Dinner:

Wednesday (1350 kcal)

7.00-9.00
First breakfast:

11.00-12.00
Lunch:

14.00-15.00
Dinner:
portion vegetable soup(it is allowed to consume any soup cooked in low-fat broth, strictly without meat)
16.00-17.00
Afternoon snack:

19.00
Dinner:
200 g light cottage cheese casserole without sugar, with cinnamon, cottage cheese should be 0-2% fat,
a glass of kefir 0-2% fat, cranberry juice without sugar.
Before bed:

Thursday (1570 kcal)

7.00-9.00
First breakfast:

11.00-12.00
Lunch:
2 peeled carrots, dressed with a tablespoon of olive oil.
14.00-15.00
Dinner:

16.00-17.00
Afternoon snack:
a sandwich made from a piece (30 g) of Borodino bread with 50 g of low-fat cottage cheese, a pinch of salt, pepper and tomato slices;
19.00
Dinner:
boiled or baked chicken fillet (80g), 300g of oven-stewed vegetables (parsnips, turnips, onions, carrots) with herbs, seasoned with 2 tablespoons of olive oil; 200 ml 0.5% milk or kefir.
Before bed:
fruit or herbal tea without sugar and milk.

Friday (1335 kcal)

7.00-9.00
First breakfast:
a piece (30g) of rye bread;
1 boiled egg; green salad leaves 1 cucumber, 1 sweet pepper, coffee or tea without milk and sugar.
11.00-12.00
Lunch:
2 peeled carrots, dressed with a tablespoon of olive oil.
14.00-15.00
Dinner:
a serving of vegetable soup (it is allowed to consume any soup cooked in low-fat broth, strictly without meat).
16.00-17.00
Afternoon snack:
2 slices dark chocolate; freshly squeezed orange juice.
19.00
Dinner:
a small portion of boiled chicken or turkey, a salad of fresh vegetables dressed with a spoon of olive oil.

Saturday (1100 kcal)

7.00-9.00
First breakfast:
200 g oatmeal, cooked in 0.5% milk with 1 medium apple and 1 tsp. cinnamon;
tea or coffee without sugar and milk.
11.00-12.00
Lunch:
150 g low-fat natural yoghurt.
Dinner:
14.00-15.00
100 g boiled buckwheat, 100 lean beef, 200 g lettuce salad, 1 zucchini and 1 tomato seasoned with 1 tablespoon of olive oil.
16.00-17.00
Afternoon snack:
berry smoothie: grind in a blender a mixture of 100 g of low-fat cottage cheese, ½ cup of berries (blueberries, lingonberries, raspberries or strawberries), ½ cup of 0.5% milk.
19.00
Dinner:
small portion sea ​​bass steamed with boiled vegetables, 1 cup tomato juice, 1 rye bread, seasoned low-fat cottage cheese with herbs and garlic.

Sunday (1570 kcal)

7.00-9.00
First breakfast:
200 g of muesli with berries or fruits with 0.5% milk, a medium apple or grapefruit, tea or coffee without milk and sugar.
11.00-12.00
Lunch:
half a grapefruit, 20 g walnuts.
14.00-15.00
Dinner:
100 g cooked brown rice; a portion of steamed salmon, 300 g of warm vegetables (carrots, broccoli, cauliflower), seasoned with 1 tsp vegetable oil;
16.00-17.00
Afternoon snack:
100 g of grain cottage cheese (up to 4% fat content);
½ cup chopped fruit.
19.00
Dinner:
a serving of vegetable omelet, 200 g of vegetable salad, seasoned with 1 tablespoon of olive oil.

Water, freshly squeezed juices, mineral water and herbal tea can be drunk in any quantity. You should drink it an hour before your meal and no earlier than 30 minutes after your meal.

1. Proper nutrition for weight loss means certain and constant eating hours.
2. Nutritionists consider cleansing with the modern Enterosgel sorbent a necessary step in any weight loss program. It actively absorbs only harmful wastes and toxins, which enter the blood in abundance during the breakdown of fatty deposits. It is these toxins that provoke diet-specific nausea, an unpleasant taste in the mouth, bowel problems, dullness of the skin, and the appearance of pimples and blemishes on it. This sorbent fills the stomach well, thereby creating a feeling of fullness, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let us accept it for long courses, unlike other sorbents.
3. Set realistic goals for yourself. Ideally, you should strive to lose at least one kilogram per week. Even if this number seems too small to you, remember that the results gradual weight loss are saved for more long time than the effect of an express diet.
4. Reward achievements. When you're on a diet and counting calories, it's important to encourage your persistence and willpower every one to two weeks - this strengthens your resolve to stick it out and follow the diet with the initial zeal. Give yourself small incentive prizes.
5. Don't be too hard on yourself. If you overeat chocolate once or don't lose the planned kilogram per week, don't beat yourself up. You just need to find the strength to return to a healthy diet the next day.
6. Eat often, but in small portions. Try to snack more often light products With high content fiber, for example, dried fruits. Drink plenty of lime and ice water or herbal tea to fill your stomach.
7. Choose exercises to your liking. If you hate the thought of going to the gym, take advantage of every opportunity to exercise. Forget about the elevator! Walking for two hours at a moderate pace will burn as many calories as a holiday meal and a glass of wine.
8. Reduce your portion sizes. Change your usual plate to a smaller one.

It's no secret that the main key to successful weight loss is a properly selected dietary menu. It is distinguished by the ease of preparation of dishes, which, in turn, are very tasty and nutritious. The developed menu for weight loss for a week or longer fully takes into account the nutritional and energy needs of the human body.

Features of creating a diet menu for weight loss for a week

A diet menu for weight loss for a week, which contains 1100 calories per day, is possible only in the absence of chronic and acute inflammatory diseases in the body. This menu with a certain number of daily calories designed for a week or 10 days, it can be adjusted depending on taste preferences. But the replaced dietary dishes must have similar energy value.

Below we present to your attention an approximate diet menu for weight loss for different days of the week. Nutritionists recommend starting a diet to lose weight within a week from Saturday or Sunday. This way you can study the weight loss menu well and, if necessary, supplement it with certain dishes to suit your taste.

Sample diet menu for the first day of the week

The first day of the dietary week includes the following dishes:

Menu for the second day of the diet week for weight loss

The second day's diet may consist of the following dishes:

• first breakfast - fresh nectarine juice, protein casserole with mushrooms and tofu, sliced ​​tomatoes, green tea;
• second breakfast – 3 apricots, green tea with black currants;
• lunch – vegetable soup with custard dumplings, stewed catfish with Brussels sprouts in tomato-mushroom sauce with herbs, honeysuckle compote;
• afternoon snack – 1 mango, milkshake based on wild berries and milk;
• dinner - rabbit goulash, stewed kohlrabi with spinach, herbs and garlic, green tea with oregano;
• before bed – 1% kefir.

Diet menu from 3 to 7 days of the week

On the third day, the food looks like this:

Diet fourth day weeks might be something like this:

• first breakfast - freshly squeezed mango juice, tomato casserole with egg whites and herbs, sliced ​​lettuce, cucumber and radish, tea with milk;
• second breakfast - fruit yogurt and grapefruit;
• dinner - pea soup with croutons and herbs, beef azu with herbs and onions, stewed white cabbage and apple compote;
• afternoon snack – dried plum and hibiscus tea;
• dinner – cocktail based on shrimp and vegetables, green tea;
• before bed – 1% kefir.

Diet menu for the fifth day of the week:

• first breakfast – grapefruit juice, boiled beef tongue no salt, salad based on cucumber, spinach, green onions, seasoned with yogurt with 3.2 percent fat content, green tea;
• second breakfast – baked apple with honey and cranberries, blueberry milkshake;
• lunch – puree soup based on carrots, green beans and herbs, fish fillet casserole, sliced ​​tomatoes and herbs, strawberry compote;
• afternoon snack – kiwi and kefir, whipped with cinnamon and grated apple;
• dinner – bell pepper, stuffed with minced meat based on beef, rice and onions, salad of tomatoes, Chinese cabbage, cucumbers and herbs, dressed with yogurt, tea with milk;
• before bed – kefir 1% fat.

The menu for the sixth day of the diet looks something like this:

• first breakfast - orange juice, egg white omelette with tomatoes and herbs, canned green beans with herbs and a drink based on chicory and milk;
• second breakfast - fruit yogurt and kiwi;
• lunch - soup based on cauliflower, carrots and celery, stewed beef with quince, boiled Brussels sprouts, apple compote with orange zest;
• afternoon snack – low-fat yogurt and apple;
• dinner – low-fat cottage cheese with spinach or yogurt, sliced ​​cucumbers, radishes and herbs, green tea;
• before bed - kefir.

Indicative menu for the last day of the dietary week:

Diet menu for the next three days after the end of the week

The eighth day of the diet may look like this:

• first breakfast - pumpkin and apple juice, low-fat cottage cheese with raisins, salad based on grated apples and carrots, dressed with yogurt, coffee with milk;
• second breakfast – baked apple with blueberries, strawberry milkshake;
• lunch – zucchini cream soup with cauliflower, stew with turkey, mushrooms and green beans, sliced ​​cucumbers and herbs, lingonberry juice;
• afternoon snack – dried melon and green thyme tea;
• dinner - lazy cabbage rolls With ground beef, sliced ​​tomatoes, cucumbers and herbs, fruit tea;
• at night - kefir.

The menu for the ninth day may be as follows:

• first breakfast - apple juice, cottage cheese with herbs, salad based on cucumbers, Chinese cabbage, dressed with yogurt, coffee with milk;
• second breakfast – orange and green tea with currants and honey;
• lunch – rice soup with Brussels sprouts, boiled unsalted beef, salad based sauerkraut With green peas and herbs, blackcurrant compote;
• afternoon snack – low-fat yogurt and pear;
• dinner - vegetable stew With chicken fillet, sliced ​​lettuce and cucumbers, tea with milk;
• before bed - kefir.

Approximate diet for the tenth day:

Recipes for some dishes from the diet menu for weight loss

Below we present recipes for several diet menu dishes that were given earlier in the weekly nutrition table for weight loss.

To cook curd lazy dumplings with greens, you will need:

• cottage cheese – 250 g;
• egg - 1 piece;
• flour – 2 tbsp;
• greens – 50 g;
• natural yogurt as needed.

The cottage cheese should be mixed well with egg whites, flour and finely chopped herbs. Sprinkle flour on cutting board and roll out 1.5-2 cm ropes from this mass, cut them diagonally into 3-4 cm pieces. Boil the dumplings over low heat for about 5 minutes. When serving, dumplings can be topped with yogurt.

Diet soup recipes

Below you will find recipes for healthy soups that are suitable for diet.

For the cauliflower rice soup you will need:

• small cauliflower inflorescences - 100 g;
• rice - half a tablespoon;
• potatoes – 1 pc.;
• onions– a third of a piece;
• carrots, grated on a coarse grater - 1 tbsp. l.;
• finely chopped greens - a teaspoon.

Boil the rice in boiling water for about 15 minutes, add the chopped potatoes, onions and grated carrots and cook for another 5 minutes. Add disassembled into inflorescences cauliflower and cook the same amount. Sprinkle with finely chopped herbs when serving.

And to prepare vegetable soup with choux pastry dumplings you will need:

• liter of water;
• beans - half a glass;
• onions, celery root and carrots and a piece of each;
• green.

And for the dumplings you will need:

• water – 100 ml;
• butter– 30 g;
• flour – 2 tablespoons;
• egg – 1 pc.

Soak the beans overnight in cold water in advance. In the morning, boil it, drain the water and cool. Cut the carrots, onions and celery root into pieces. Cook the vegetables until tender, add the beans and bring to a boil.

In another bowl, melt the butter in salted water and bring it to a boil, then remove from the heat. Add flour and mix well. Cool and add the egg. First dip the spoon into the boiling soup, then take the dough with it and dip it into it. Then cook until done.

Before serving, garnish the soup with chopped herbs.

Recipes for basic dietary dishes

Below are recipes for the main dishes included in the diet menu.

So make steamed fish cutlets, you will need:

• half a kilogram of fillet;
• ground crackers - 3 tablespoons;
• half a glass of milk or water;
• half an onion;
• grated nutmeg;
• egg.

Pass the fish pulp and onion through a meat grinder and add everything else. Mix the minced meat, beat it and form into cutlets. Cook, covered, in a steamer or air fryer in a small amount of water for 15 minutes.

Other dietary dishes prepared according to the following recipes:

As you can see, there are enough recipes for dietary dishes simple and amazing in variety. Study carefully the composition of a particular dish before adding it to your menu. This is important if you have an allergy or intolerance to a particular product.

For many women and men, nutrition and weight loss, which is closely related to it, remains a pressing topic. Good health, mood and attractiveness depend on this appearance, which brings with it confidence. An incredible number of books are devoted to the topic of proper nutrition, diets, and choosing products for the menu, revealing the secrets of losing weight. But where to start? The best option is to choose a menu for the week for weight loss. In the future, you can use it as the basis of a power supply system.

Basic principles of nutrition for weight loss

Universal recipe There is no such thing as how and what to eat to lose weight. To decide on a suitable menu for the week for fast weight loss, you will have to take into account the individual characteristics of the body. Over the years of research in this area, scientists have been able to develop a framework that reflects the principles of proper nutrition, taking into account important factors:

• When losing weight, the menu should remain varied with a balanced content of proteins, fats, and carbohydrates.
• The proper nutrition regimen involves the use of those who want to lose extra pounds, cereal crops.
• To maintain the balance of vitamins in the body, you need to include daily menu vegetables and fruits.
• When losing weight, you cannot exclude dairy products from the menu, but as you age, it is better to consume them in limited quantities.
• The weekly menu must include fish, which is a source of healthy omega-3 acids.
• It is categorically impossible to completely exclude fats from the diet, but for weight loss it is better to replace animal products with plant-based ones.

Disrupt proper nutrition and interfere with weight loss bad habits, But physical activity welcome. Without visiting the gym, it will be difficult to lose weight: a menu of dietary dishes and a proper diet are only part of the necessary weight loss program. If you do not want to lose excess weight for a long time, you need to take into account two significant factors. To quickly lose weight, plan a menu for at least a week and eat fresh foods, including lean meat, fish, vegetables, cottage cheese, and fruits in your diet.

How to create a menu correctly?

Planning your menu for the week is where you start. This will determine how effectively you can lose weight by getting rid of extra pounds. Other positive side planning a menu for weight loss means saving time and cash, since meat, vegetables, fruits, fish, dairy products, drinks in a certain quantity will have to be purchased in advance.

Before you go grocery shopping, make or review your menu in advance. When choosing foods and dishes, rely on the daily intake of proteins, fats, carbohydrates and food compatibility. To lose weight, it is recommended to snack on fresh fruit or nuts between breakfasts, lunches, and dinners, which also needs to be taken into account when creating a menu.

Sample menu for a week for men and women

If you decide to lose weight, start implementing the task using sample menu for a week for effective weight loss. The extra pounds will not go away immediately. Sticking to correct mode nutrition, create a menu so that everyday life do not feel discomfort. Ideally, this regime should be followed all the time and include a variety of foods in the diet. An approximate weekly menu for those who want to lose weight looks like this:

1st day (Monday)

• For breakfast: oatmeal (100 g), green tea. You can add raisins to the porridge.
• Snack: 1 glass of low-fat kefir, grain bread (2 pcs.).
• For lunch: 100 g of boiled rice, chicken breast, tomato, a glass of still mineral water.
• Afternoon snack: kiwi or low-fat yogurt.
• For dinner: crab meat, vegetable salad, mineral water.

Day 2 (Tuesday)

• Daily norm calorie content: up to 1200 kcal.
• For breakfast: 2 pieces of bread, 1 boiled egg, tea or coffee without sugar. It is allowed to replace drinks with tea for weight loss.
• Snack: nuts, pears.
• For lunch: beef steak, cucumber or other vegetables.
• Afternoon snack: grain breads, carrot juice.
• For dinner: stewed fish (low-fat varieties), green salad, mineral water without gas.

Day 3 (Wednesday)

• For breakfast: buckwheat porridge (100 g), green tea or coffee.
• Snack: low-fat cottage cheese, mineral water.
• Lunch: salad with octopus, soft cheese(60 g), tea.
• Afternoon snack: natural yogurt (125 g), vegetable salad, dressed with lemon.
• For dinner: omelet, tomato, mineral water.

Day 4 (Thursday)

• Daily calorie intake: up to 1185 kcal.
• For breakfast: oatmeal (100g), grapefruit, green tea or coffee.
• Snack: 1 boiled egg, vegetable juice.
• Lunch: risotto with mushrooms, mineral water.
• Afternoon snack: apple, cottage cheese (125 g), tea.
• For dinner: vegetable salad with cheese, mineral water.

Day 5 (Friday)

• Daily calorie intake: up to 1150 kcal.
• For breakfast: cheese (30 g), grain bread, dried apricots (60 g), green tea.
• Snack: cottage cheese (125 g), mineral water.
• For lunch: boiled veal (150 g) with green peas, vegetable juice.
• Afternoon snack: fried champignons with tomatoes and onions, mineral water.
• For dinner: shrimp (200 g), greens, mineral water.

Day 6 (Saturday)

• Daily calorie intake: up to 1120 kcal.
• For breakfast: buckwheat porridge (100 g), seasoned with vegetable oil (1 tablespoon), tea.
• Snack: fresh tomatoes with basil, mozzarella cheese (100 g).
• For lunch: grilled fish (100 g), potatoes (boiled), vegetable salad with lemon juice
• Afternoon snack: low-fat yogurt (125 g), mineral water.
• For dinner: vegetable stew, tea.

Day 7 (Sunday)

• Daily calorie intake: up to 1140 kcal.
• For breakfast: low-fat cottage cheese (150 g), dried fruits (100 g), coffee or tea without sugar.
• Snack: yogurt (1 glass), grain bread (2 pcs.)
• Lunch: stewed beans with herbs and lemon, green tea.
• Afternoon snack: boiled egg (1 pc.), apple, tomato, mineral water.
• For dinner: boiled veal (150 g), cabbage salad (100 g), mineral water.

Diet recipes for weight loss

To lose weight, it is important to eat fresh vegetables, fruits, meat, dairy products; you also need to plan your menu and follow a diet. The principle of proper nutrition involves giving up junk food, changing your diet, and eating small portions. Together with recipes for dietary dishes, losing weight, bringing your weight closer to the optimal parameters, will be faster, and the reward will be a slim figure and a boost of energy.

Dietary meals for weight loss are based on two principles: low calorie content and a simple preparation process. Saving maximum quantity useful substances in meat, fish, vegetables, fruits in the process of creating menu dishes - this is another important point, which distinguishes diet recipes. In this form they will be useful for those who want to lose weight.

Beef with rice and herbs

Based on 800 g of beef tenderloin, take:

• round rice (2 cups),
• half a leek stalk,
• fresh cucumbers(2 small pieces),
• dill, parsley,
• thyme (2 sprigs each),
• soy sauce,
• bay leaf,
• black peas.

Preparation:

1. Pour the rice in the evening a large number water, leaving it in the refrigerator until the morning.
2. In a saucepan with cold water add the meat, cook over high heat to degrease it, remove after 2 minutes, pouring the broth into the sink.
3. Place the piece of beef back in cold water After cutting it into four parts, boil the meat again.
4. Tie the sprigs of greenery with a thread with a leek stalk and immerse in boiling water, adding black pepper and bay leaf 10 minutes before the meat is ready.
5. Preparing a dietary dish takes no more than 60 minutes.
6. In parallel with the beef, a side dish is prepared. To do this, drain the water from the rice that has settled overnight, wash the cereal, pour water (4 cups) into a saucepan and put it on the fire, bringing it to a boil.
7. After 15 minutes, remove from heat, add finely chopped cucumber, leek, and soy sauce.
8. Lemon juice is suitable as a dressing for a dietary dish.