How to correctly fill in the food menu for weight loss, the food was delicious, not to feel constant hunger and have a meaningful result? We offer a menu for a week weight loss allows you to lose weight fast and feel great.
The correct menu for weight loss
According to experts, nutritionists, fast weight loss diet daily calories is recommended to reduce up to 1200, not less. An adult man, while consuming less than 1000 calories per day, simply harm your body, depriving him of a minimum of nutrients, necessary for normal functioning.
You must take into account that the menu of a diet of loss of weight, calculated on 1200 calories, suitable for people of average stature and build, leading a sedentary lifestyle and rarely sports. This diet is applicable to those who want to lose weight, but is not willing to attend regularly to the gym. If you are an adult woman, has no serious health problems, it is possible to follow this nutrition plan. Diet, limited consumption of 1200 calories per day, allow you to lose weight, even those who lead a sedentary life. In general, the menu of recipes to lose weight are very simple, but the dishes are wonderful to taste.
A sample menu for weight loss
In this plan, the weekly feed, we have tried to collect simple recipes, that are remarkable on taste and "boring" dishes. By focusing on this program, you can customize the menu, and for a month for weight loss. Fix the result will help you exercise at least two times a week. It will be useful to take during the diet multivitamins containing calcium.
Weight loss menu for each day
In this power plan in the kitchen to use the products more useful with a low fat content. The concept of "portion" in our menu of proper nutrition for weight loss must be understood so: the food must be in a deep cup (bowl) to 200-250 ml. Menu of the day for the loss of the different weight balance and includes a optimum amount of carbohydrates, proteins and fats.
Day 1
Breakfast:
- a serving of cereal with milk low-fat;
- 1 banana.
Lunch:
- sandwich of unleavened bread with green salad and turkey meat (100 g), seasoned with ease the mayonnaise, mustard and ground pepper;
- a piece of cheese "mozzarella";
- 2 kiwis.
Dinner:
- 120 g of steamed fish low-fat varieties (e.g., flounder);
- 2 small tomatoes, cut in slices, sprinkle with grated parmesan cheese and a little bake in the oven or microwave;
- 180 g boiled broccoli;
- 180 g of cous cous;
- 120 g of milk pudding.
Day 2
Breakfast
- prepare smoothies, mix it in a blender with 240 ml of skimmed milk, 1/2 banana and 150 g of fresh berries (frozen);
- soul mate at English cake tin (muffin).
Lunch
- portion of vegetable soup;
- wrap a thin pita vegetable cutlet, some salad leaves, dressed with a light sauce;
- 150-180 ml of low-fat yogurt;
- 50 g of grapes.
Dinner
- 120 g of chicken meat without skin and bones and fry on the grill;
- 100 g bean stew;
- 3 small boiled potatoes, seasoned with a small amount of vegetable oil and aromatic herbs.
Day 3
Breakfast
- 3 tablespoons of oatmeal quick cooking, pour 150 ml of milk and cook in the microwave, add half of the apple, cut into small pieces, 1 tablespoon of honey.
Lunch
- prepare the chicken salad: cut 120 g of meat of chicken, cooked without skin, 50 g of red grapes, add 1 tablespoon of coffee powder toast almonds, place the leaves of green salad and revives 1 tbsp low-fat sour cream and 1 spoon. l. low-fat mayonnaise;
- 1 banana.
Dinner
- 120 g of boiled shrimps;
- bake 1 potato, with the addition of sauce "salsa" (3 tablespoons) mayonnaise (1. art. l.);
- 300 g of chopped spinach
- portion of ice-cream of low fat content.
Day 4
Breakfast
- cut soul mate in English the pan, above put a couple of thin slices of apple and sprinkle with grated cheese (preferably low fat) and cook in the microwave (30 seconds in the "high");
- 180 g of low-fat yogurt, you can sprinkle with grated almonds
Lunch
- portion of vegetable soup, mashed potatoes (tomato, mushrooms, broccoli);
- roll beef: wrap a thin pita 80-90 grams of beef, cut into thin slices and fried, lettuce, slices of tomato, add to pasta, horseradish and/or mustard;
- 1 portion of raw vegetables;
- 1 pear.
Dinner
- 100 g baked or sautéed salmon;
- 1 portion of salad: grate the carrots and the apple, thinly slice the cabbage, add 1 teaspoon of sugar and the supply of natural yogurt or low-fat mayonnaise;
- 150 g of rice;
- 100 g pineapple, canned in juice
Day 5
Breakfast
- a portion of breakfast cereal with milk, low fat (240 ml), with the addition of berries (100 g) and crushed walnuts (1 tablespoon).
Lunch
- a slice of wheat bread with a slice of cheese low-fat variety;
- ¼ Portion of a stew of beans;
- fresh cucumber;
- 100 g of low-fat cottage cheese with 5-6 slices of mandarin.
Dinner
- 100 g of pork fillet, fried in vegetable oil;
- 1 portion of pumpkin puree (you can season it with cinnamon powder);
- 2-3 servings of green salad, seasoned with 2 tablespoons sauce;
- 120 g of yogurt ice cream and 100 g of fresh berries.
Day 6
Breakfast
- dried in a toaster slice of bread made of buckwheat flour with peanut butter and finely sliced banana;
- 240 ml milk 0,5 % - 1,5% fat.
Lunch
- roll with tuna: lightly grease a thin pita easy mayonnaise and mustard (to taste), wrap the ball 60 g of canned tuna, green leaf lettuce, a couple onion rings and fresh cucumber;
- 100 g of carrots;fresh
- 180 g of natural yoghurt;
- half of a banana.
Dinner
- jambalaya: stir ¾ portions of cooked rice, 100 g of corn kernels, diced chicken sausage or turkey (60 g), 50 g of red beans in a box and 70 g of sauce "sauce", heat.
- 2-3 servings of stew of spinach;
- 1 apple of medium size.
Day 7
Breakfast
- soul mate in English sponge cake, 2 slices of cheese, a slice of tomato;
- ½ Portion of lamb stew with spinach;
- 1 egg, welded "hard-boiled" or "bag";
- 1 small grapefruit.
Lunch
- salad: mix 120 g canned black beans, 120 g of mandarin orange (sliced), chopped half of a red pepper, a couple of thin rings of red onion, and feathers green onion, season with 1 tablespoon of vinegar, put the leaves of green salad;
- a piece of wheat puff, a basic food of bread "pete";
- 1 pear.
Dinner
- 120 g of fish, boiled or fried, on the grill;
- 1 baked potato with a little butter or margarine;
- 1 portion of stewed zucchini;
- 120 g pineapple, canned in juice.
A proper diet
In the example of a weekly menu for weight loss are used only fresh products and for the most part absent semi-finished products, sauces and condiments are recommended in moderation. Instead of mayonnaise is better to use the sour cream or natural yogurt. You can find a lot of recipes dietary sauces, that will give every meal a originality and does not add a lot of calories. As beverages, you can use green tea and mineral water without gas. Some, in vain, exclude from the diet of meat and fish, believing that losing those extra pounds will be easier. If you care about your health and want to adhere to the principles of proper nutrition to lose weight, the menu should include foods with high protein content. The pieces of meat to choose from without skin (chicken, turkey), and fat (beef, pork). Lean fish easily digestible, but at the same time nutrients. A sufficient amount of protein contributes to the maintenance of muscle mass, and burn fat.