Sample menu of proper nutrition for a week you need to stick to two main objectives: to create a caloric deficit for weight loss, because the exclusion from the diet of fatty foods and provide the body with healthy ingredients.
On the basis of a daily healthy diet should be foods rich in protein (meat, fish, cheese), which stimulate the metabolism and are valuable sources of essential amino acids.
It is also recommended to consume only complex carbohydrates (whole grains and non-starchy vegetables) provide energy without causing the accumulation of fat tissue.
The diet menu is necessary to leave the simple carbohydrates, causing a quick onset of hunger, weight gain and constant feeling of fatigue.
Preference should be given to the saturated fats of plant and animal origin (no more than 30 grams per day), because of the lack of fatty acids, slows down the metabolism, reducing the production of female sex hormones and leads to menstrual irregularities. Sources of healthy fats are nuts, seeds, oily fish.
The basic principles of
Effective weight loss and maintaining optimum results and Wellness the weight loss process should take a holistic approach to nutrition, which consists of the following principles:
- Exclude from the menu of prohibited foods and drinks.
- Drink optimum amount of water a day (30 ml per 1 kg of body weight).
- Maintain a daily norm of calories (1200 kcal 1600 kcal). The calculation of the energy value of the food, you can use the table of calories.
- The amount of proteins, fats and carbohydrates in the daily menu should contain 40-45% protein, 15-20% fat and 30-40% carbohydrates.
- Use the plate rule: half serving of a meal should take the vegetables and a quarter protein (meat, cheese) and carbohydrates (cereals).
- Fruits to eat to 16.00, and gets the sweetness (honey, dried fruit) — until 12: 00.
- Avoid overeating, eating large amounts of food leads to an increase in daily calorie and prevent the process of weight loss.
- Eat slowly and chew thoroughly to facilitate normal absorption of nutrients.
- Control salt intake as excessive salt causes bloating.
What you can eat and what not to (table)
One of the principles of proper nutrition for weight loss is to use products that do not cause deposition of fat, and give energy for the whole day.
| What can I eat | What not to eat |
|---|---|
| Pastry | |
| Pastries whole wheat, rye, buckwheat, almond, oatmeal without sugar | White bread wheat flour, sweet pastries |
| Meat | |
| Lean pork, rabbit, beef | Fatty pork, beef. Sausages |
| Bird | |
| Chicken, Turkey | Duck, goose |
| Fish and seafood | |
| Cod, hake, chum salmon, pike, walleye, mullet, tuna, mackerel, herring, trout, herring, Pollock. Seaweed, shrimp, oysters | Salty, smoked fish, canned crab sticks |
| Eggs | |
| Hard-boiled, scrambled eggs, composition of foods | |
| Dairy products | |
| Cottage cheese (1-8% fat), kefir, yogurt, low-fat sour cream | Fat cottage cheese, sour cream, cream. Store-bought yogurts with additives, glazed cheese |
| Grain | |
| Green and brown buckwheat, bulgur, barley, groats, Artek, oatmeal, brown rice. Peas, chickpeas, greens, lentils, beans | Oat cereals, muesli, sugar, white rice, semolina |
| Oil | |
| Olive, flaxseed, coconut, sunflower and other vegetable oils. Butter, ghee | Margarine, mayonnaise |
| Vegetables | |
| Cucumbers, tomatoes, carrots, onions, cabbage, red, Beijing, cauliflower, eggplant, avocado, zucchini, bell peppers, spinach, lettuce, spinach, parsley, dill. Sauerkraut | Retention. Potatoes, mashed or fried |
| Fruit | |
| Apples, pears, plums, raspberries, cherries, strawberries, cherries, currants, mulberries, peaches, oranges, tangerines, grapefruit, apricots, kiwi. Limited to: bananas (1 per day), grapes | |
| Dried fruits and nuts | |
| Walnuts, cashews, hazelnuts, nutmeg, pistachio nuts, almonds (20 g per day). Prunes, dates, figs, apricots, mangoes, dried apricots (up to 25 grams per day) | Nuts, raisins and dates in large quantities |
| Desserts | |
| Honey, date syrup, sugar, dark chocolate | Sweets, ice cream, candy, milk and white chocolates, biscuits |
| Drinks | |
| Black, green, mint, chamomile tea, coffee, chicory, barley drink without sugar | Alcohol, sweet drinks |
How to make a menu
Food benefits and contribute to weight loss, it is important to observe the basic rules to create a menu for the week to meet the physiological needs of the body:
- daily use of norm protein (1-1. 5 grams per kilogram of body weight), which is distributed throughout the day;
- For breakfast it is recommended to prepare a meal, consisting of protein and slow carbohydrates long-lasting feeling of satiety, for example, scrambled eggs and porridge pancake with cottage cheese filling, etc.;
- lunch should consist of protein, carbohydrates and vegetables provide the body with vitamins and fiber;
- the number of meals per day is calculated separately depending on the mode of the day;
- not to eat without feeling hungry, as eating even healthy food without a physiological need leads to overeating.
Menu of proper nutrition for a week
Sample menu proper nutrition each day consists of a hearty and healthy meals balanced in protein, fats and carbohydrates, which not only promote effective weight loss, but also gives the body with the necessary energy levels throughout the day.
On Monday
- Breakfast: sandwich of wholemeal bread, boiled eggs, cheese, coffee with milk;
- Dinner: Turkey cutlets, steamed bulgur, vegetables, Apple,
- Afternoon snack: cottage cheese pie with berries;
- Dinner: chicken, salad with cucumbers and cabbage.
On Tuesday
- Breakfast: pancakes (with banana instead of sugar), sour cream, tea or coffee;
- Lunch: tuna salad, banana;
- Afternoon tea: pancakes with liver, lettuce, tomato and cucumber;
- Dinner: baked salmon and broccoli.
Environment
- Breakfast: rye bread, avocado, cheese, coffee with milk;
- Lunch: Turkey breast grilled, boiled buckwheat, cucumber, kiwi fruit;
- Snack: vegetable roll pita bread wholemeal;
- Dinner: cottage cheese protein pudding.
On Thursday
- Breakfast: pancakes made from whole wheat flour, cottage cheese with berries;
- Lunch: chicken breast, pasta made from durum wheat, lettuce, tomato and cheese, pear;
- Afternoon snack: baked apples and peaches;
- Dinner: boiled shrimp, salad, egg, onion and lemon juice.
Friday
- Breakfast: omelet 3 eggs with tomatoes, green tea;
- Lunch: roast Turkey with zucchini and bell pepper, quinoa, cherry;
- Afternoon snack: mashed potatoes, cottage cheese and banana;
- Dinner: salmon pie and cauliflower.
On Saturday
- Breakfast: sandwich with rye bread, cheese and avocado, coffee;
- Lunch: boiled shrimp, brown rice, chinese cabbage salad, Apple;
- Snack: cottage cheese with yogurt and nuts;
- Dinner: fried mushrooms, salad.
On Sunday
- Breakfast: pancakes, cottage cheese with nuts;
- Lunch: chicken cutlet couple, vegetables, fruits;
- Snack: Greek yogurt with berries;
- Dinner: fish, salad.
Recipes
A large number of available food menu allows you to prepare delicious dishes of meat, fish, cereals and cheese as well as use almost all methods of thermal processing of food.
Tomato soup
To prepare the soup, you will need 800 g of tomatoes, two onions and garlic (2 cloves), carrots and greens.
Onions cut into rings, carrots, shredded on a grater and fry in butter for 5-7 minutes. Then the sauce mixed with tomatoes and stew on low heat for 10 minutes. After cooking soup fills the greens, add salt and spices, and then grind in a blender. Serve the tomato soup with sour cream.
Chicken spinach
Ingredients: chicken (half a kilo) of frozen or fresh spinach (250 g), cheese (100 g), onion (1 Pcs.), a couple of cloves of garlic, sour cream (200 g), vegetable oil and spices.
Chicken fillet cut lengthwise into several parts, with a thickness of about 1 cm, salt. Also minced the onion and wash the spinach. Then on a heated pan put 1 tbsp oil, spinach, sour cream, pressed garlic and salt. Stew for 5-7 minutes.
At the bottom of a baking dish, put the chicken pieces, and then steamed spinach and grated cheese. The dish is baked in the oven for 15-12 minutes.
Baked beef burger
Cook the patties, use 1 kg minced meat, onion, 200 grams of cabbage, 2 eggs, salt, pepper.
Onions cut and grind in a blender, and cabbage twist in a meat grinder, and meat. Mix all ingredients, form patties and put on a baking sheet lined with parchment paper.
Meatballs baked in the oven for 40 minutes. The dish is served with vegetable salad.
Okroshka with kefir
To make hash you need a simmered or boiled chicken breast, boiled egg, radish, avocado, cucumber, parsley, dill, onion, yogurt, mineral water.
Breast, egg, cucumber, avocado and radish cut into cubes, greens are milled. Add the ingredients pour kefir and mineral water (half a Cup), add salt.
Scrambled eggs with shrimp
Ingredients for scrambled eggs: 200 g of frozen shrimp and broccoli, 4 eggs, 0.5 cups milk, salt, parsley.
Whisk the eggs and milk and salt. Non-stick pan spread the shrimp, the broccoli and pour the whipped cream mixture. You can make an omelet should be 5-7 minutes under the lid on low heat. Before serving the omelet, you can sprinkle with herbs.
Baked mushrooms
For cooking you will need the mushrooms (700 g), balsamic vinegar (40 ml), 3 cloves of garlic, vegetable oil (2 tbsp), salt, pepper and other spices to taste.
Preparing the marinade: crush the garlic and mix with salt, spices, oil and vinegar.
Mushrooms must be washed, and large mushrooms cut into 2-3 parts. Then the mushrooms, pour the marinade, stir and leave for 25-30 minutes. Next, the mushrooms are baked on parchment paper or baking sheet for 20 minutes at 200 degrees.