Diet for weight loss-menu for the week

The best gift you can make yourself a New year – don't put off till tomorrow what you must do today. So you have a super plan that you can bring your body in good condition just for 21 days.

The first week

eating for weight loss

WH the experts are unanimous: no more healthy and effective way to lose weight and tighten your muscles as a combination of proper nutrition, exercise and discipline.

And like a miracle pill? Ask diseased kidneys of these unfortunate people, who believed in the power of the drug. Or maybe you just need a month of hunger? Yeah, and become nervous woman with a slow metabolism, and it just needs the body to store fat in any way, even carrots. All a prelude to do you. The time has gone.

Meal plan

Your task: not to abandon the food in the name of harmony, and to build such a power system, which speeds up the metabolism in the body and help the body burn excess fat and build muscle.

The basis of the diet should be: chicken, Turkey, lean red meat + fish, avocado, olive oil + eggs and dairy products + fruits and vegetables + whole grains + organic spices and herbs + pure non-carbonated water.

Prohibited: all kinds of canned food + non-alcoholic beverages (including water) + alcohol + smoked, salted and fried products refined sugar and white flour + caffeine (coffee, tea, energy drinks, chocolate).


Try to eat more fresh, not subjected to heat processing of vegetables and fruits; the most suitable method of cooking meat, fish and side dishes – baking and cooking.

Example menu

The most important thing diet – different! The proposed menu every week, just examples of how to combine products. You can choose from three lists, meals and vary them to your own, or come up with their own versions, taking into account the recommended calories for each meal, or see the "flat belly Day" and choose something tasty.


  • 200 g of oat flakes with dried fruit; ⅔ Cup low-fat milk, fruit
  • or 2 whole grain toast; 30 g cheese; boiled egg; fruit
  • or 150-200 g of cottage cheese with honey, 30 g of nuts, a glass of fresh juice
  • Vegetable salad with dressing of lemon juice and olive oil; hot sandwich (whole grain bread, vegetables, chicken, soft cheese); fruit
  • or salad, porridge, chicken breast, cherry tomatoes and sauce of honey and Dijon mustard; fruit
  • or a sandwich with whole grain bread, salmon, avocado and dill; season to taste with yogurt


  • Fried fish, vegetable salad
  • or whole wheat pasta, lean ground beef, garlic, parsley, tomatoes and dry herbs, herbal tea
  • or chicken without the skin; a side dish of baked vegetables (pumpkin, broccoli, onion with olive oil and spices), fresh tomatoes 1 tbsp feta

The second week

Noticed that is annoying? No wonder, when you have to train hard and promote yourself to chocolate is not. Your rescue – dairy products: they contain the amino acid tryptophan, which is required by the body's synthesis of serotonin – the hormone of good mood.

If after 10 days fighting belly somehow not bet, it is reasonable to give all sorts of beans, cabbage, and dried fruit – these foods can cause bloating and flatulence that are holding you may not be satisfied with the first results.

Example menu

menu for weight loss


  • Omelet of two eggs; tomatoes; 30 g cheese; small baked Apple with honey and cinnamon
  • or a smoothie with banana, drinkable yogurt, and vanilla; roll salmon, avocado and cucumber
  • or 200 g of buckwheat porridge with quickly fried onions, carrots and peppers, natural yogurt, fruit


  • 250 ml soup with chicken and vegetables; salad with tomatoes, cucumbers, peppers and onions, seasoned with olive oil, and flax seeds
  • or salad with baked pumpkin, spinach, feta cheese and lemon-oil dressing; 2 rye bread, lean ham, fruits
  • or 250 g of couscous and roasted vegetables (carrots, onions, corn, peas)


  • Pita with chopped beef, salad and sauce of natural yoghurt with garlic and dill)
  • or steak with a side dish of fresh vegetables; baked Apple with honey and cinnamon
  • or 1 baked beets; 3 -, rye-bread is soft goat cheese; 10 large olives


Don't give up snacking – these low calorie meals are designed to keep stable sugar levels in the blood and ensure that you do not eat anything, you don't get at night. The ideal daily snack – fruit or berries, biscuits, soft cheese, evening – milk products, fresh vegetables, salad.

How much can you eat at once

Hunger does not drive your efforts, remember that the dose is:

  • 100-150 g of vegetables (fist sized)
  • 150 ml milk products
  • 120 g of meat or fish (about palm size)
  • 1 teaspoon vegetable oil
  • 12 grapes
  • 1 Apple, banana, orange or pear
  • ½ Mango or grapefruit
  • ¼ Avocado

In the third week

The success of the entire three-week program will largely depend on how well you sleep. Try to improve the quality of rest, in the evening to listen to classical or jazz music: studies have shown that people who night enjoyed the melodies, the rhythm of 60-80 beats per minute, slept better.

Example menu


  • Pancakes with maple syrup, natural yogurt, fruit
  • or a warm sandwich rye bread, lettuce, boiled egg and sliced grilled chicken breast, fruit
  • or 200 g muesli with milk and dried fruit; fresh figs; 30 g of hard cheese


  • Warm salad of quinoa, roasted vegetables, Turkey and coriander; the fruit
  • or broth with croutons and a boiled egg; tomato 50 g mozzarella cheese under balsamic sauce
  • or fish fillet with vegetable salad; toast with peanut butter; fruit


to lose weight through diet
  • Whole wheat spaghetti, minced chicken and tomato sauce, garlic and parsley; vegetable salad
  • or roasted peppers stuffed with brown rice and ground beef, and 6 tomatoes 1 tbsp cottage cheese and herbs
  • or fish fillet with rosemary and vegetables, natural yoghurt

By the way: researchers from Sweden know exactly what kind of bread is more useful for those who want to squeeze the sheath dress: rye. It was experimentally shown that after 8 hours after a snack of rye bread, people feel less hungry than those who ate wheat.


Selection of desserts, you now have a small fruit-berries - cheese. But if they sprinkle cinnamon or vanilla, it is easy to deceive the body, boring for the test. Cinnamon, by the way, and regulates the level of sugar in the blood, and therefore does not allow hunger mess with your head.