Menu for a week for slimming: compilation, proper nutrition, recipes for dietary dishes

For many women and men, the topic remains nutrition and closely related weight loss. This depends on good health, mood and attractive appearance, which brings with it confidence. The topic of proper nutrition, diets, choice of products for the menu is devoted to an incredible number of books revealing the secrets of losing weight. But where to start? The best option is to choose a menu for a week for weight loss. In the future, you can use it as the basis of the power system.

The basic principles of nutrition for weight loss

The universal prescription, how and what to eat to lose weight, does not exist. To determine the appropriate menu for a week for fast weight loss, you have to take into account the individual characteristics of the body. Over the years of research in this field, scientists have been able to develop a framework that reflects the principles of proper nutrition, taking into account important factors:

• The menu when losing weight should remain diverse with a balanced content of proteins, fats, carbohydrates.
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• The correct diet regime provides for the use by those who want to lose extra pounds, cereals.
• To maintain the balance of vitamins in the body, you need to include in the daily menu of vegetables and fruits.
• When losing weight, you can not exclude dairy products from the menu, but with age they are better consumed in limited quantities.
• In the weekly menu there must be a fish, which is a source of useful omega-3 acids.
• It is absolutely impossible to exclude fats from the diet, but for weight loss it is better to replace animals with vegetable ones.

Violate proper nutrition and prevent bad habits from losing weight, but physical activity is only welcomed. Without attending the gym, it will be difficult to lose weight: a menu of dietary meals and proper diet are only part of the necessary program of losing weight. If there is no desire to lose weight for a long time, two important factors must be taken into account. For quick weight loss, plan the menu for at least a week and eat fresh products, including lean meats, fish, vegetables, cottage cheese, fruits in the diet.

How to make a menu correctly? Planning the menu for the week is where to start. It will depend on this, how effective it will be to lose weight, getting rid of excess kilograms. Another positive side of planning a menu for losing weight means saving time and money, because meat, vegetables, fruits, fish, dairy products, drinks in a certain amount will have to buy in advance.

Before going to the grocery store, make or preview the menu. When choosing foods and dishes, rely on the daily norm of proteins, fats, carbohydrates and the compatibility of products. Even for weight loss it is recommended to have a snack between breakfasts, lunches, dinners with fresh fruits or nuts, which should also be taken into account when making the menu.

Sample menu for the week for men and women

If you decide to lose weight, get down to the task, using an approximate menu for a week for effective weight loss. Extra pounds will not go immediately. Adhering to the correct diet, make a menu so that in everyday life do not experience discomfort. Ideally, this regime should be adhered to all the time, include a variety of foods in the diet. An approximate weekly menu for those who want to lose weight looks like this:

Day 1( Monday)

• Daily calorie rate: up to 1200 kcal.
• For breakfast: oatmeal( 100 g), green tea. You can add raisins to the porridge.
• Snack: 1 cup low-fat kefir, cereal breads( 2 pcs.).
• For lunch: 100 g of boiled rice, chicken breast, tomato, a glass of mineral water without gas.
• Snack: kiwi or low-fat yogurt.
• For dinner: crab meat, vegetable salad, mineral water.

Day 2( Tuesday)

• Daily caloric value: up to 1200 kcal.
• For breakfast: 2 loaves, 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.
• Snack: cereal bread, carrot juice.
• For dinner: stewed fish( low-fat varieties), green salad, mineral water without gas.

Day 3( Wednesday)

• Daily caloric value: up to 1185 kcal.
• For breakfast: buckwheat porridge( 100 g), green tea or coffee.
• Snack: low-fat cottage cheese, mineral water.
• For lunch: salad with octopus, soft cheese( 60 g), tea.
• Snack: natural yoghurt( 125 g), vegetable salad, seasoned with lemon.
• For dinner: omelet, tomato, mineral water.

Day 4( Thursday)

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

Day 5( Friday)

• Daily calorie rate: up to 1150 kcal.
• For breakfast: cheese( 30 g), cereal breads, dried apricots( 60 g), green tea.
• Snack: cottage cheese( 125 g), mineral water.
• For lunch: boiled veal( 150 g) with green peas, vegetable juice.
• Snack: fried with tomatoes and onion mushrooms, mineral water.
• For dinner: shrimp( 200 g), herbs, mineral water.

Day 6( Saturday)

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

Day 7( Sunday)

• Daily caloric value: up to 1140 kcal.
• For breakfast: low-fat cottage cheese( 150 g), dried fruits( 100 g), coffee or tea without sugar.
• Snack: curdled milk( 1 glass), cereal breads( 2 pcs.)
• For lunch: bean stew with greens and lemon, green tea.
• Snack: boiled egg( 1 pc.), Apple, tomato, mineral water.
• For dinner: boiled veal( 150 g), cabbage salad( 100 g), mineral water.

Weight loss recipes for weight loss

For weight loss it is important to consume fresh vegetables, fruits, meat, dairy products, you also need to plan the menu and follow a diet. The principle of proper nutrition implies the rejection of harmful food, the reorganization of the regime, the intake of food in small portions. Together with the recipes of dietary dishes to lose weight, bringing the weight to the optimal parameters, it will be faster, and the reward will be a slim figure and a charge of vivacity.

Dietary dishes for weight loss are built on the basis of two principles: low calorie and a simple cooking process. Preservation of the maximum amount of useful substances in meat, fish, vegetables, fruits in the process of creating menu dishes is another important point that distinguishes dietary recipes. In this form they will be useful for those who want to lose weight.

Beef with rice and greens

For 800 grams of beef tenderloin, take:

• round rice( 2 cups),
• half a leek stem,
• fresh cucumber( 2 small pieces),
• dill, parsley,
• thyme2 sprigs),
• soy sauce,
• bay leaf,
• black peas.

Preparation:

1. Rice from the evening, pour a large amount of water, leaving until the morning in the refrigerator.
2. Put meat in a saucepan of cold water, cook on high heat to degrease it, after 2 minutes, remove it, draining the broth into the sink.
3. Again put a piece of beef in cold water, previously cut into four parts, again boil the meat.
4. Sprigs of greens to bandage with a stem of a leek and immerse in boiling water, adding 10 minutes before the meat is ready, black pepper, bay leaf.
5. Preparation of a dietary dish takes no more than 60 minutes.
6. In parallel with the beef prepared garnish. To do this, with the rice that has settled for the night, drain the water, rinse the rump, pour water into the pan( 4 cups) and put it on the fire, bringing it to a boil.
7. After 15 minutes remove from the plate, add finely chopped cucumber, leek, soy sauce.
8. As a refueling to a dietary dish, lemon juice is suitable.

Dietary salad( eggplant, apple, green peas)

To prepare a dietary salad, 300 g of eggplant should be taken:

• apple( 1 piece),
• green peas( 100 g),
• boiled egg;
• onion.

Preparation:

1. Remove eggplant from eggplant and lightly let in with a small amount of oil in the pan.
2. Add the diced onion, mix and immediately remove from heat.
3. When vegetables cool, mix them with sliced ​​apple slices, green peas and egg. Add the diet salad dressing to taste. For this purpose, vegetable oil( 1 tablespoon) or lemon juice with salt is suitable.

Omelette with cottage cheese and spinach

An airy omelette prepared from:

• low-fat cottage cheese( 50 g),
• eggs( 2 pcs.),
• olive oil( 1 tablespoon),
• spinach( 70 g).

Preparation:

1. Whisk egg yolks with a little water, mix with the roasted spinach, then add the squirrels.
2. Put the omelette in a frying pan with cottage cheese in the center, fry the cake. Before serving, fold it in half.
3. Use grated cheese to sprinkle a diet omelet.