Proper nutrition menu for a week to lose weight.

Delicious foods in the diet to lose weight.

You can stay healthy, attractive and young. To do this, sometimes it is enough just to adjust the daily diet. Proper nutrition will allow not only to fix the figure. A competent and careful approach to one's own health through rational planning of the menu will help to eliminate problems with skin, nails, hair, and, ultimately, with self-esteem.

The basic principles of proper nutrition for weight loss.

By proper nutrition, it is customary to understand following a rational menu. Every day the body must receive the required amount of minerals, proteins, vitamins, fats, complex carbohydrates. Unfortunately, the rejection of too late breakfast and dinner, fast food snacks neutralize the benefits of even the most valuable products. To avoid this, you must adhere to the rules of rational nutrition.

Menu for the week: proper nutrition for women

It is recommended to drink at least 1. 5 liters of pure water a day. Now it is very simple. You can install a high-quality filter at home, you can order water in large bottles.

Every day it is better to start with a glass of clean water, which will normalize the metabolic mechanism and start the functioning of not only the gastrointestinal tract, but the whole organism.

It is very useful to eat cereals for breakfast, lunch should be as satiating and varied as possible. Dinner should be made as light as possible.

Important! The last meal should move 1, 5-2 hours before bedtime. This will allow you to find yourself happy, fresh and rested the next day.

A balanced menu must be prepared. However, it is not recommended to set strict restrictions, although one should not be zealous in the use of sweets. In the proper diet there should be enough protein, fat and carbohydrates. Make sure you eat fruits and vegetables.

Also, you need to make healthy snacks. The best analogues of sweets and fast food will be:

  • candied fruit;
  • honey;
  • walnuts;
  • dry fruits.
Healthy snacks substitutes for harmful sweets and fast food

Regardless of the time of day, smoked meats, fried foods and fatty delicacies should be discarded. Stewed, baked and boiled dishes will be more useful for the figure and health.

Another important rule of proper nutrition is the observance of the daily routine. The interval between meals should not be more than 4. 5 hours. Otherwise, avoiding overeating is next to impossible. Leading nutritionists recommend eating at the same time. This will allow the stomach to get used to eating in a given period, which in turn significantly improves metabolism.

If you stick to these principles for at least a week, you can feel your health improve every day.

Proper nutrition: a menu for each day.

Self-compiling a diet for each day of the week may seem difficult. As an example, you can use the following option. An alternative option would be an image menu.

Monday

first breakfast oatmeal with berries or fruits (50 grams) 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrates
a cup of coffee 20 calories
Lunch 1 small apple 52 kcal, 0. 3 g protein, 0. 2 g fat, 14 g carbohydrates
Dinner boiled fish (100 grams) 59 kcal, 4 g protein, 2 g fat, 5 g carbs
boiled rice (100 grams) 165 kcal, 3. 5 g protein, 2 g fat, 36 g carbohydrates
afternoon tea boiled chicken breast with steamed vegetables (100 grams) 197 kcal, 15 g protein, 15 g fat, 0 g carbs
Dinner Skim cheese 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates

Tuesday

first breakfast oatmeal with berries or fruits (50 grams) 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrates
sugar free tea 20 calories
Lunch cottage cheese 9% fat (70 grams) 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates
a teaspoon of honey 95 kcal, 25 g carbs
Dinner chicken broth (200 grams) 120 kcal, 6 g protein, 4 g fat, 16 g carbohydrates
salad of tomatoes, Peking cabbage, carrots and cucumbers, seasoned with lemon juice (100-150 grams) per 100 g: 48 kcal, 1 g protein, 3 g fat, 24 g carbohydrates
afternoon tea Mint tea 20 calories
1 kiwi 61 kcal, 1. 1 g protein, 0. 5 g fat, 15 g carbohydrates
Dinner 2 tomatoes 50 kcal, 2 g protein, 8 g carbohydrates
boiled chicken fillet (200 grams) 384 kcal, 30 g protein, 30 g fat, 0 g carbs

Wednesday

first breakfast oatmeal with berries or fruits (50 grams) 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrates
weak cup of coffee 20 calories
Lunch 2 small oranges 80 kcal, 2 g protein, 16 g carbohydrates
Dinner cottage cheese casserole (100 grams) 243 kcal, 11 g protein, 13 g fat, 21 g carbohydrates
afternoon tea stewed vegetables with chicken breast (100 grams) 197 kcal, 15 g protein, 15 g fat, 0 g carbs
Dinner cottage cheese with a minimum fat content (200 grams) 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates

Thursday

first breakfast Hercules in milk 2, 5% fat (50 grams) with raspberries or strawberries (100 grams) 127 kcal, 3 g protein, 3 g fat, 24 g carbs
Lunch light natural yogurt without flavors or additives (100 grams) 59 kcal, 10 g protein, 0. 4 g fat, 3. 6 g carbohydrates
small tablespoon of honey 95 kcal, 25 g carbs
a cup of organic coffee without sugar 20 calories
Dinner potato soup with herring (250 grams) 89 kcal, 5 g protein, 3 g fat, 11 g carbs
afternoon tea Cucumber and tomato salad with 15% fat sour cream dressing (200 grams) 60 kcal, 4 g fat, 7 g carbohydrates
Dinner 2 cucumbers 16 kcal, 0. 7 g protein, 0. 1 g fat, 3. 6 g carbohydrates
chicken breast (200 grams) 197 kcal, 15 g protein, 15 g fat, 0 g carbs

Friday

first breakfast 1 cucumber 16 kcal, 0. 7 g protein, 0. 1 g fat, 3. 6 g carbohydrates
mashed potatoes (200 grams) 88 kcal, 28 g fat, 1. 7 g protein, 15 g carbohydrates
1 hard boiled egg 160 kcal, 12. 9 g protein, 11. 6 g fat, 0. 8 g carbohydrate
Lunch 2 kiwis 122 kcal, 2. 2 g protein, 1 g fat, 30 g carbohydrates
unsweetened green tea 20 calories
Dinner rice and mushroom soup (250 grams) in combination with any hard cheese (30 grams) 89 kcal, 5 g protein, 3 g fat, 11 g carbs
afternoon tea cottage cheese casserole with raisins (250 grams) 243 kcal, 11 g protein, 13 g fat, 21 g carbohydrates
Dinner algae (100 grams) 5. 5 kcal, 0. 9 g protein, 0. 2 g fat, 3 g carbohydrates
baked or grilled haddock (200 grams) 72 kcal, 1 g fat, 16. 8 g protein, 0. 65 g carbohydrates

Saturday

first breakfast three egg omelette 154 kcal, 12 g fat, 11 g protein, 0. 6 g carbohydrate
a cup of coffee without sweeteners 20 calories
Lunch a couple of small fruits, like an apple 52 kcal, 0. 3 g protein, 0. 2 g fat, 14 g carbohydrates
a bottle of fat-free kefir (250 ml) 59 kcal, 10 g protein, 0. 4 g fat, 3. 6 g carbohydrates
Dinner boiled fish of low-fat varieties (100 grams) 72 kcal, 1 g fat, 16. 8 g protein, 0. 65 g carbohydrates
boiled rice (100 grams) 165 kcal, 3. 5 g protein, 2 g fat, 36 g carbohydrates
afternoon tea shrimp salad, herbs and fresh vegetables (200 grams) 48 kcal, 1 g protein, 3 g fat, 24 g carbohydrates
Dinner fat-free cottage cheese (250 grams) 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates

Sunday

first breakfast oatmeal in water (150 grams) 127 kcal, 3 g protein, 3 g fat, 24 g carbs
herbal tea without sugar 20 calories
Lunch 1 banana 90 kcal, 1. 5 g protein, 21 g carbohydrates
1 orange 40 kcal, 1 g protein, 8 g carbohydrates
Dinner chicken fillet or other boiled poultry (100 grams) 197 kcal, 15 g protein, 15 g fat, 0 g carbs
vegetable casserole (250 grams) 107 kcal, 5 g protein, 8 g fat, 5 g carbs
afternoon tea cooked shrimp (150 grams) 95 kcal, 18. 9 g protein, 2. 2 g fat, 0 g carbs
tomato juice (200 grams) 17 kcal, 0. 8 g protein, 0. 1 g fat, 4. 2 g carbohydrates
Dinner steamed fish croquettes (150 grams) 59 kcal, 4 g protein, 2 g fat, 5 g carbs
side dish - boiled brown rice (150 grams) 165 kcal, 3. 5 g protein, 2 g fat, 36 g carbohydrates
tomato juice (200ml) 17 kcal, 0. 8 g protein, 0. 1 g fat, 4. 2 g carbohydrates

Attention! You can always buy baked apples with cottage cheese and honey, or a small slice of dark chocolate.

This week's menu contains several dishes that are also suitable for vegetarians. They can be varied, included in the menu when necessary. It is recommended not only to follow the recommendations, but also to cook your own food according to your mood.

Menu for athletes: options for a correct diet

The proper nutrition menu for athletes is slightly different from the standard version. The fact is that for the formation of muscle tissue a lot of protein is needed. It is equally important to enrich the athlete's diet with the carbohydrates he needs to generate energy.

Important! The sports diet, as a rule, is supplemented by special cocktails that are drunk before or immediately after training.

menu option

first breakfast oatmeal in 2. 5% skimmed milk with a tablespoon of honey and 30 g of nuts 550 kcal, 17 g protein, 27 g fat, 87 g carbs
Lunch fat-free cottage cheese with a little sour cream 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates
1 apple 52 kcal, 0. 3 g protein, 0. 2 g fat, 12 g carbohydrates
Dinner ear (300 grams) 135. 5 kcal, 9. 3 g protein, 4. 8 g fat, 14. 7 g carbohydrates
Assorted vegetables without sauce (100 grams) about 50 kcal, 1 g protein
cutlet with cheese (100 grams) 251. 8 kcal, 14. 8 g protein, 19. 5 g fat, 4. 2 g carbohydrates
glass of fresh juice 46 kcal, 0. 1 g protein, 0. 1 g fat, 11 g carbohydrates
afternoon tea a couple of bananas 180 kcal, 1. 5 g protein, 21 g carbohydrates
glass of apple juice 46 kcal, 0. 1 g protein, 0. 1 g fat, 11 g carbohydrates
Dinner fish croquettes (200 grams) 193, 2 kcal, 25, 6 g protein, 4 g fat, 13 g carbohydrates
Greek salad (200 grams) 165. 6 kcal, 5. 8 g protein, 11. 8 g fat, 6. 4 g carbohydrates
a glass of milk 150 kcal, 2. 9 g protein, 3. 2 g fat, 4. 7 g carbohydrates

Adequate nutrition for the whole family.

Making a weekly menu with the right and healthy dishes will be somewhat more difficult, since many factors will have to be taken into account.

In order for the diet to be really valuable and correct, it is recommended to take into account:

  • the degree of physical activity of each member of the family;
  • get older;
  • individual characteristics.

If the need to take into account age is quite understandable and explainable, then questions with the degree of physical activity may arise. For example, a man whose activity is associated with hard work and intense physical activity needs more calories than a woman. When the lifestyle is mostly sedentary, it is recommended to exclude fatty meats and butter from the daily menu.

Taking into account the individual characteristics of each member of the family will help avoid health problems. For example, someone in the household is being treated for gastritis. Hercules with banana will be an ideal healthy breakfast. Oatmeal in combination with this sweet fruit provides an anti-inflammatory effect, which has a beneficial effect on the gastric mucosa.

If one of the relatives is struggling with obesity, then she should avoid harmful high-calorie foods on the menu.

Regardless of individual characteristics, a complete breakfast should be for each member of the family.

The family adheres to proper nutrition

Important! After eating, a person should feel full or slightly hungry. The oversaturation effect is unacceptable!

Forming the weekly menu, it is worth considering: you should not cook 7 days in advance. Only freshly prepared food gives maximum benefit. This is especially true for cakes, salads, and sandwiches.

Another important rule to prepare a rational weekly menu refers to the kitchen, taking into account the number of people.

But almost any family will:

  • oatmeal, rice, buckwheat;
  • boiled chicken fillet;
  • assorted vegetables;
  • Fruit;
  • muesli;
  • kefir;
  • salads of fresh vegetables and herbs.

Tip! It is important to combine proper nutrition with physical activity. You need to dance, swim, walk, play sports, run, play games as much as possible. It is worth giving up eating on the run, in front of the TV, the book or the computer. While eating, it is worth concentrating for the most part on the amount of food eaten. This approach ensures maximum satiety and prevents overeating.

In order to prevent harmful dishes from appearing on the family table, it is recommended to make a list of products for the week in advance. An example is shown in the following table.

Fresh vegetables

Onion 6 pieces of medium size or 0. 5 kg
pepper 0. 5kg
Garlic 2 heads
Carrot 7 pieces or about 600g
Cauliflower 0. 5kg
Broccoli 0. 5kg
White cabbage 1 fork or 2 kg
Tomatoes 1. 5kg
Dad 2kg
eggplant 2 pieces
cucumbers 1. 5kg
Radish 300 grams
Zucchini 3 medium sized pieces
Spinach 0. 5kg
Dill, basil, parsley 1 bunch

Fruit

fresh blackberries 0. 5kg
bananas 2kg
oranges 1. 5kg
tangerines 1 kilogram
apples 1. 5kg
Grape 600 grams

dried fruits and nuts

Almond 200g
dried apricots 200g
Happens 200g
prunes 200g

Grocery store

Buckwheat 0. 5kg
Paste 400g
Oatmeal 0. 5kg
Muesli 2 packages of 400 g
Granulated sugar 300 grams
canned olives 1 can
Cinnamon 1 sachet
Vegetable oil 200g
Condiments for fish and meat 1 sachet

Dairy, meat, fish and eggs

beef tenderloin 1. 5kg
Chicken breast 6 items
Mince 0. 5kg
Eggs 30 pieces
white fish fillet 1 kilogram
red fish fillet 1 kilogram
Sour cream 0. 5kg
Milk 3 liters
Yoghurt 3 liters
kefir 3 liters
hard cheeses 200g
Butter 200g
low-fat cottage cheese 1. 5kg

Making such a list and following it will save you not only the trouble of compiling a menu, but also daily trips to the supermarket.