Menu for weight loss

How to make food menu for weight loss that the food was delicious, not to feel constant hunger and is a significant result? The proposed menu for the week weight loss allows you to lose weight quickly and feel good.

The right menu for weight loss

diet for weight loss

According to experts-nutritionists, fast weight loss, daily diet calories is recommended to reduce the 1200, not less. Adults consume less than 1000 calories a day, only harm the body, that it took a minimum of nutrients needed for normal functioning.

Note that diet menu weight loss, calculated 1200 calories, suitable for people of average height and build, lead sedentary lives and rarely participate in sports. This diet is quite useful for those who want to lose weight, but do not want to participate in a regular gym. If you are an adult woman who does not have serious health problems, you can stay on this diet plan. Diet, limit the consumption of 1200 calories a day help you lose weight, even those who lead a sedentary lifestyle. Year's menu consists of recipes for weight loss very simple, but the dishes are a wonderful taste.

Sample menu for weight loss

This weekly meal plan, we have tried to collect the most simple recipes that have great taste and enjoyable meals. Using this program you can create and menu month weight loss. Fix the result will help you to exercise at least two times a week. It is useful to take during the diet, many vitamins, which includes calcium.

Weight loss menu for each day

This eating plan in the preparation of food using the healthy foods which have low fat content. The concept of "part of" we the menu of proper nutrition for weight loss should understand this: food should fit in a small deep Cup (bowl) volume of 200-250 ml. The menu for the day for weight loss balanced and contain the optimum amount of carbohydrates, proteins and fats.

Day 1

Breakfast:

  • one portion of cereal and low-fat dairy;
  • 1 banana.

Lunch:

  • sandwich with fresh bread, salad, and Turkey meat (100 g), season with light mayonnaise, mustard and pepper;
  • a piece of cheese "mozzarella";
  • 2 kiwi.

Dinner:

  • 120 g of steamed fish low-fat varieties (eg. flounder);
  • 2 small tomatoes, cut into slices, sprinkle with grated Parmesan cheese and lightly baked in the oven or in the microwave;
  • 180 g of cooked broccoli;
  • 180 g couscous;
  • 120 g milk pudding.

Day 2

Breakfast

  • prepare a smoothie by mixing in a blender, 240 ml of skim milk, 1/2 banana and 150 g of fresh berries (can be frozen);
  • half of the English muffin ("muffin").

Lunch

proper nutrition for weight loss
  • a serving of vegetable soup;
  • wrap in thin lavash vegetable cutlet, a few leaves of lettuce, and via a light sauce;
  • 150-180 ml of low-fat yogurt;
  • 50 g of grapes.

Dinner

  • 120 g chicken meat without skin and bones and fry on the grill;
  • 100 g of beans;
  • 3 small boiled potatoes seasoned with a little vegetable oil and herbs.

Day 3

Breakfast

  • 3 tbsp oat flakes fast preparation pour 150 ml of milk and cook in the microwave, add half an Apple sliced, and 1 tablespoon of honey.

Lunch

  • prepare chicken salad: sliced 120 g chicken meat, boiled, without skin, 50 g of red grapes, add 1 tbsp of powdered roasted almonds, place on lettuce leaves and season with 1 tablespoon low-fat sour cream and 1 tablespoon low-fat mayonnaise;
  • 1 banana.

Dinner

  • 120 g boiled shrimp;
  • bake in the oven for 1 potato, adding the sauce "salsa" (3 tbsp) mayonnaise (1. tablespoons);
  • 300 g of steamed spinach;
  • dose ice cream with low fat content.

Day 4

Breakfast

  • cut half of the English muffin, put thin slices of Apple and sprinkle with grated cheese (preferably low fat) and baked in the microwave (30 seconds on "high");
  • 180 g low-fat yogurt, you can sprinkle with ground almonds

Lunch

  • a serving of vegetable soup (tomato, mushroom, broccoli);
  • roll beef: wrapped in thin lavash 80-90 grams beef cut into thin slices and toasted, lettuce, sliced tomato, and season with cream, horseradish and/or mustard;
  • 1 portion of raw vegetables;
  • 1.pear.

Dinner

  • 100 g boiled or stewed salmon;
  • 1 serving of salad: grated carrot and Apple, finely chop the cabbage, add 1 teaspoon of sugar and a sauce of natural yoghurt or low-fat mayonnaise;
  • 150 g brown rice;
  • 100 g canned pineapple in its own juice

Day 5

menu for weight loss

Breakfast

  • one serving of Breakfast cereal with low-fat milk (240 ml) and adding berries (100 g) and crushed nuts (1 tablespoon).

Lunch

  • a piece of bread a slice of cheese low-fat varieties;
  • ¼ The Dose beans;
  • throat;
  • 100 g low-fat curd cheese 5-6 slices of Mandarin.

Dinner

  • 100 g of pork fillet, fried in vegetable oil;
  • 1 Cup pumpkin puree (you can season with ground cinnamon);
  • 2-3 servings of green salad, seasoned with 2 tablespoons low-fat sauces;
  • 120 g frozen yogurt and 100 g of fresh berries.

Day 6

Breakfast

  • dried toaster bread, buckwheat flour, peanut butter and thinly sliced banana slices;
  • 240 ml milk 0,5 % - 1,5 % fat.

Lunch

  • tuna roll: lightly brush on a thin pita bread light mayo and mustard (to taste), wrap it in a tortilla, 60 g of canned tuna, leaf lettuce, a few rings of onion and cucumber;
  • 100 g of fresh carrots;
  • 180 g natural yoghurt;
  • half a banana.

Dinner

  • jambalaya: stir ¾ serving of boiled brown rice, 100 g of corn kernels, diced sausage, chicken or Turkey (60 g), 50 g red canned beans, 70 g of sauce "salsa", to warm up.
  • 2-3 servings of steamed spinach;
  • 1 Apple medium size.

Day 7

Breakfast

  • half of the English muffin, 2 slices of cheese, a slice of tomato;
  • ½ Cup steamed spinach;
  • 1 egg, cooked "hard boiled" or "the bag";
  • 1 small grapefruit.

Lunch

  • salad: mix 120 g canned black beans, 120 g of Mandarin (slices), chopped half a red pepper, a few thin rings of red onion and feathery green onions, season with 1 tablespoon of vinegar, lay on lettuce leaves;
  • piece of wheat-yeast-free bread like "pita";
  • 1.pear.

Dinner

  • 120 g of fish, boiled or grilled;
  • 1 potato, fried in small amount of butter or margarine;
  • 1 portion of stewed zucchini;
  • 120 g pineapple, canned in its own juice.

Proper nutrition

proper nutrition

Menu week weight loss fresh ingredients and almost no prepared foods, and sauces and spices are recommended in moderation. Instead of mayonnaise is better to use sour cream or natural yogurt. You can find a lot of recipes, diet sauces that add originality to any dish, and adds a lot of calories. As for drinks, you can use green tea and mineral water without gas. Some unnecessarily excluded from the diet meat and fish, believing that losing the extra pounds is easier. If you care about your health and want to adhere to the principles of proper nutrition for weight loss, the menu must be products with high protein content. The pieces of meat choose skinless (chicken, Turkey) and without fat (beef, pork). Lean fish is easy to digest, but at the same time are nutritious. Adequate protein helps maintain muscle mass and burning fat.

05.03.2019