Ideal diet for a week. Proper nutrition: a diet for every day

Hello, my dear readers, today I am sharing with you an article that I found on the Culinary Eden website, I really liked it, everything is clearly and simply described in it, very good recommendations and recipes are given. I think you will find useful information in it.

And here she is.

Proper nutrition. Menu for the week.

Planning your menu for the week saves you money, time and fridge space. If you keep in mind a rough plan of action in the kitchen springboard, you will win in all positions. And if your plans also include a gradual transition to, then you can’t do without a pre-planned menu.

To begin with, armed with a pen and a piece of paper, we paint an approximate menu for the week. At the same time, we remember that breakfast should account for 2/3 of the daily intake of carbohydrates, 1/3 of proteins and 1/5 of fats. For lunch, it is not necessary to eat the first, second, third, but the principle of compatibility of products must be observed. And dinner (if you do not want to share it with enemies) should be hearty, but light, and no later than 3 hours before bedtime. In addition to these three whales - breakfast, lunch, dinner - try to make a second breakfast a habit - a light snack before lunch, consisting of dried fruits, nuts, fresh fruits or cottage cheese and an afternoon snack (at about 16-00) - cocoa with pancakes or tea with a sandwich with cheese (or homemade meatloaf).

It is advisable to end the day with a fermented milk product. The most ordinary kefir can be turned into a delicacy by stirring a teaspoon of steamed bran in it and adding fruits - fresh, dried or from jam. You can buy kefir, fermented baked milk and other fermented milk drinks, or you can cook them yourself. If you have the patience to mess with the preparation of the sourdough, then you can prepare a magnificent drink "Narine" (powders for preparation are sold in pharmacies) - it improves the functioning of the intestines, improves its microflora. And you can get a handful of kefir mushroom and entrust the preparation of kefir to him. If you also use real village milk, you can be sure that you are on the right path to health.

And don't forget the salads! Let them be many, very different, but only useful. Vegetables and fruits seasoned with vegetable oils, spicy fresh sauces, natural yogurt or special salad dressings are a must on your table. Nutritionists offer an original scheme. All salad products are divided into several conditional groups, and by combining products from these groups, you can prepare salads every day for a whole week, never repeating yourself.

Protein:

chicken or turkey (cooked and cut into pieces)

canned or smoked tuna or salmon,

choke,

eggplant pieces (baked),

lightly fried broccoli

green pea,

canned beans or lentils.

Crispy:

bell pepper,

grated carrot,

Red onion,

wheat or rye crackers,

fresh chips.

Sour or sweet:

mango cubes,

canned corn,

orange or grapefruit

cherry tomatoes.

Greens:

lettuce,

spinach leaves,

fresh herbs (parsley, basil, dill, cilantro),

alfalfa or broccoli sprouts.

Seasonings (1-2 tsp):

grated blue cheese,

sesame seed,

avocado slices,

sunflower seeds.

And now the actual menu for the week. If anyone remembers Soviet canteens, then there was only one "fish day" in them. And nutritionists urge to eat fish at least five times a week. Let's stop at the arithmetic mean and arrange three fish days in our menu for the week.

Monday.

Breakfast - Cottage cheese casserole

Ingredients:

0.5 stack. Sahara

500 g cottage cheese

500 g boiled rice

0.5 stack. flour

100 g raisins

30 g butter

1 orange (or apples, dried apricots, peaches)

¼ stack. Sahara

Cooking:

Beat eggs with sugar. Stir in cottage cheese first, then flour. Add chilled rice and washed raisins. Wash the orange (or any other fruit of your choice), cut into thin slices. Lubricate the form with melted butter, sprinkle with sugar, lay out the fruit slices, then the curd mass. Bake in the oven at 200-220ºС for 40-45 minutes.

Dinner - Rice soup with squid and green peas.

Ingredients:

400 g squid fillet

2/3 stack. rice

1 onion and parsley root

1/2 stack. canned green peas

1 tbsp butter

herbs, salt, spices.

Cooking:

Boil rice until half cooked. Cut vegetables into strips and sauté in oil. Clean the squid and cut into strips. Put browned vegetables into the boiling broth, after 10-15 minutes - rice, squid, green peas and cook the soup until tender. Sprinkle with herbs.

For dinner - vegetable stew.

Ingredients:

potatoes - 500 g

white cabbage - 350 g

carrots - 200 g

green peas - 100 g

turnip - 200 g

cauliflower - 350 g

parsley - 50 g

parsley root - 50 g

zucchini - 300 g

sour cream - 150 g

onion - 250 g

tomato juice - 20 g

Cooking:

The beauty of this dish is that if you don’t have any product, then you can replace it with any other without compromising on taste and benefits. Each time your stew will be a little different.

Prepare vegetables: peel, cut into cubes, disassemble the cauliflower into inflorescences. Put white cabbage in a saucepan, pour sour cream, diluted water, simmer for 10 minutes. Then add the rest of the vegetables, simmer until soft. At the end of the stew, add tomato paste or juice and parsley tied in a bunch (after cooking, it must be removed).

Tuesday.

Breakfast - Millet porridge with cottage cheese

Ingredients:

1 stack millet

1.5 stack. milk

1.5 stack. water

1/2 tsp salt

1 tbsp Sahara

100 g raisins

200 g cottage cheese

Cooking:

Sort the millet, rinse in several waters until the flowing water becomes clear. Transfer to a saucepan, pour plenty of water, put on fire and bring to a boil. Cover with a lid and cook on low heat for 15 minutes. Remove from heat and drain water. Pour boiled milk over millet. Add salt, sugar and butter. Cover loosely with a lid and cook over low heat for 30 minutes. Remove from fire. Add cottage cheese and raisins to the porridge, mix thoroughly. Wrap the pan in a blanket and leave in a warm place for 25-30 minutes.

Dinner - Meat with vegetables.

Ingredients:

300-500 g of meat (veal, lean pork)

5-6 pcs. potatoes

2-3 pcs. carrots

1-2 pcs. big onion

2 tbsp cream or sour cream

salt, spices, lemon, mustard

Cooking:

Clean all vegetables and chop coarsely. Salt the meat, pepper, add spices and spread with a mixture of mustard, cream and lemon juice. Put the meat together with vegetables in a baking sleeve, put in the oven for 40-50 minutes at 260ºС.

Dinner - Chinese chicken breasts.

Cooking:

In the morning, cut the breast into very small pieces (about 2 by 3 cm, about 1 cm thick), salt, add curry, pour juice from the bag (orange, but you can experiment with taste - apple, for example) and leave it all in the refrigerator until the evening. Before dinner, put rice to boil, at this time heat a frying pan with high sides, add a little vegetable oil, and put the chicken there along with what it was soaked in. Keep it all on high heat for 5-7 minutes, stirring constantly. Then put a couple of lettuce leaves on the plates, put the rice, put the chicken on top of the rice.

Wednesday.

Breakfast - Omelet with vegetables

Ingredients:

½ stack milk

vegetables - fresh or frozen

Cooking:

This is a recipe from the category "I blinded him from what was." We bring any vegetables to half-cookedness in a pan - stew in vegetable oil. Beat the eggs with milk and a pinch of salt, pour over the vegetables and cook the omelette under the lid until the proteins thicken.

Dinner - Fish casserole with buckwheat

Ingredients:

1 kg fillet of any fish

1 stack boiled buckwheat

3 onions

50 g hard cheese

ketchup or tomato paste

Cooking:

Chop the onion and fry in oil. Lay out, leaving the oil and lightly fry the prepared fish in this oil. Then put in a deep frying pan in layers:

1st - buckwheat porridge

2nd - 2 tbsp. l. ketchup

3rd - fish

4th - bow

5th - fish

6th - 2 tbsp. l. ketchup

7th - grated cheese.

Then we put it in the oven and bake until tender, until golden brown.

Dinner - Fish cutlets "Health"

Ingredients:

500 g fish fillet

8 slices wheat bread

1 stack milk

2 pcs. Luke

2 carrots

2 tbsp vegetable oil

4 tbsp. l. sour cream

4 tbsp. l. breadcrumbs

salt, ground black pepper to taste

Cooking:

Grate the carrots, chop the onion, fry in vegetable oil. Soak bread in milk first. Pass the fish fillet through a meat grinder along with bread and carrots with onions. Add salt, pepper, egg to the mass and knead thoroughly. Form cutlets, bread them in breadcrumbs, fry on both sides in a pan. Then pour cutlets with sour cream, diluted in water, and bring to readiness in the oven. Garnish with greens and baked potatoes.

Thursday.

Breakfast - Oatmeal with fruits and nuts

Ingredients:

1 stack oatmeal

1 stack water

1 stack milk

1 stack finely chopped fruit

2 tbsp. l. finely chopped nuts

1 st. a spoonful of butter

salt and sugar to taste

Cooking:

Pour oatmeal into boiling water, to which salt and sugar are added, and cook porridge for 5-7 minutes. then pour in hot milk and cook until tender. Put butter, fruits, nuts in oatmeal.

Dinner - Soup "Spring"

Ingredients:

400 g chicken

400 g cauliflower

1 pc. onions and carrots

20 g celery

160 g spinach

250 g green peas

parsley

For white sauce:

20-30 g flour

chicken broth

For the lezon:

140 g cream

Cooking:

Pour water over the chicken, cook until tender. Then strain the broth, cut the chicken into pieces. Finely chop the vegetables, add green peas, pour in a little broth and simmer until tender. Finely chop the spinach and also simmer with the addition of broth. Prepare a white sauce from browned flour and broth. To prepare the lezon, mix the raw yolk with cream and salt and boil in a water bath until sour cream thickens. Put the steamed vegetables, white sauce into the boiling chicken broth and boil everything. Before serving, cool the soup slightly, season with lezon and sprinkle with chopped herbs.

Dinner - Zucchini stuffed

Ingredients:

2 young zucchini

300 g minced meat (mix it with onions and herbs)

½ stack rice

1 bulb

1 carrot

1 garlic clove

1 stack broth or water

2 tbsp sour cream

1 tbsp tomato paste

salt, pepper, herbs

Cooking:

Cut the zucchini crosswise into pieces 3 cm wide, remove the pulp. Boil rice. Mix rice with minced meat. Stuff the zucchini with the mixture, place in a deep dish and pour over the sauce. The sauce is prepared as follows: lightly fry onions, carrots and chopped zucchini pulp, add crushed garlic, broth, salt, pepper, tomato paste and sour cream. Let it boil. Simmer zucchini in sauce, covered, 30-45 minutes.

Friday

Breakfast - Cheesecakes with spicy

Ingredients:

500 g cottage cheese

100 g sugar

2 pcs. banana (or any other fruit for baking)

1 tsp baking powder for dough

Cooking:

Mix the cottage cheese rubbed through a sieve with the egg, sugar, flour and baking powder. Peel the bananas, cut into pieces and add to the curd mass. Divide the dough into 10-12 equal parts, shape into cutlets, roll in flour, fry in vegetable oil for 4-5 minutes on each side. Serve with sour cream.

Dinner - fish pudding

Ingredients:

700 g of any fish (or prepared fillet)

60 g butter

1/4 l milk

50 g hard Parmesan cheese

20 g crushed crackers

salt, pepper, nutmeg.

Cooking:

Cut raw fish, remove bones and skin, chop so that a homogeneous mass is obtained (you can pass it through a meat grinder). Prepare white dressing: melt 40 g of butter, add flour, fry, dilute with milk, stirring all the time so that the mass is smooth. Boil. When thickened, set aside, cool. Pour the sauce into a bowl, add the yolks, grind, add minced fish and grated cheese, season to taste with salt, pepper, nutmeg. Thoroughly grind, mix with whipped proteins. Pour into a pudding dish, greased and sprinkled with breadcrumbs, steam for about 1 hour. You can bake in the oven instead of boiling. When the edges are lightly browned, circle the pudding with a knife, attach a round dish to the form and tip it along with the form onto the dish. Divide into portions. Serve with tomato sauce, dill sauce or horseradish sauce, with melted butter. This dish is served with boiled potatoes.

Can be cooked for dinner delicious salmon steaks.

Ingredients:

1 pink salmon cut into 8 equal steaks

4 tbsp flour

6 tbsp vegetable oil

1 tsp salt

1/2 tsp red pepper

2 tbsp rosemary

50 g butter.

Cooking:

Mix flour with salt and pepper. Pieces of pink salmon are well breaded in flour. Fry in oil for 5 minutes on one side and 3-4 minutes on the other.

Put the finished fish with a slotted spoon on a napkin to get rid of excess oil, and then transfer to a dish suitable for baking. Sprinkle the fish with rosemary. Lay thin slices of butter on top of the spice so that they cover the fish. Put the dishes with the fish in an oven preheated to 220ºС for 5 minutes. The aroma is simply unearthly! Serve pink salmon steaks with green salad and mashed potatoes.

As you can see, there are practically no exotics in the proposed menu for the week. As well as there is no fried meat and dumplings. Let such tasty, but heavy dishes pass into the category of festive ones - that is, dishes that are very rare on the table. Cook more salads, buy fruits more often and eat not “out of habit”, but when you are hungry - and everything will be in order!

Larisa Shuftaykina

The cause of overweight is a metabolic disorder in the body caused by malnutrition and stressful situations. In addition, a common cause is too many calories consumed.

Therapeutic starvation, "fashionable" diets, counting the calorie content of foods and other experiments on the body only improve the situation for a short time. Therefore, you should change your lifestyle and switch to proper nutrition for weight loss, maintaining tone and shape.

Diet food for weight loss

In the last article, we considered . Now it's time to create your menu of proper nutrition for the week. Let's see how to do it.

Start with product selection

For example, with a weight of 50 kg, you need to consume 75 grams of protein, 50 grams of fat, 150 grams of carbohydrates daily.

The weekly diet should include natural products: beef, chicken breast, fish, cottage cheese, milk, natural yogurt, bread without yeast from 1-3 grade flour, cereals, fruits, vegetables, nuts, etc.

You can view the list of products for proper nutrition.

Follow the rule of sequence of meals.

It is important to follow the sequence of nutrient intake throughout the day.

• In the morning: proteins fats carbohydrates.
• Afternoon: proteins and carbohydrates.
• In the evening: proteins.

Keep adding new products.

So that proper nutrition does not turn into a diet and is not difficult for the body to assimilate, meals should be varied. To do this, you need to constantly update products. For example, do not sit too long on one beef, but alternate it with chicken, turkey, rabbit, etc. In the store you can find many products suitable for a healthy diet.

The same applies to cooking. Remember that with proper nutrition, dishes can be boiled, steamed, baked, and even fried in a dry frying pan (without oil). Show your imagination and the new diet will seem even tastier to you.

An example of a diet of the correct menu for a week with recipes

Now, using an example, we will analyze the menu for a week of proper nutrition for weight loss with recipes.

Monday

Breakfast: Oatmeal on the water, banana, a teaspoon of honey, green tea without sugar.

See examples of healthy breakfasts.

Snack: Apple.

Lunch: Beetroot with beef and sour cream, a slice of rye bread, vegetable salad.

Snack: Boiled egg.

Dinner: Chicken breast with spices, fried in a dry frying pan, lettuce, green peas. Recipe: cut the breast into pieces measuring 10 by 10 cm. Salt and season with spices (it turns out very tasty with the Grill seasoning). Break off a piece on both sides. Heat a frying pan without oil and put the broken pieces to fry for 4-5 minutes on each side. The pan must be non-stick coated.

Tuesday

Breakfast: Buckwheat with kefir, egg, tea with honey.

Snack: Banana.

Lunch: Homemade chicken sausages, buckwheat noodles, sugar-free compote.

Snack: Casserole with cauliflower and broccoli.

Dinner: Steamed pollock, boiled beets with garlic and sour cream.

Wednesday

Breakfast: Cottage cheese casserole, cheese, tea without sugar.

Snack: Walnut (10 pcs.).

Read examples of snacks on PP.

Lunch: Steamed meatballs, vegetable stew, bread.

Snack: A glass of kefir.

Dinner: Lazy cabbage rolls, fresh vegetable salad.

Thursday

Friday

Breakfast: Oatmeal with cinnamon and honey, banana, tea without sugar.

Snack: Apple.

Lunch: Pink salmon steak (in a dry frying pan), brown rice, juice without sugar.

Snack: Omelet.

Dinner: Boiled chicken breast,.

Saturday

Breakfast: Barley porridge with honey, tea without sugar.

Snack: Fresh cabbage and apple salad.

Lunch: Cabbage stew with turkey, baked potatoes.

Snack: Cold.

Dinner: Cottage cheese casserole with sour cream.

What should be included in the approximate weekly menu

Proper nutrition is a balanced diet that involves the presence of fats, proteins, carbohydrates and trace elements in the diet. Balanced nutrition schemes aimed at normalizing weight vary depending on the source and concept. The choice of proportions and products of PP nutrition is an individual matter. The preparation of a menu of proper and healthy nutrition must be approached responsibly and in advance.

If you still decide to normalize weight, preference should be given to low-calorie foods.

Our body requires a constant source of vital energy, preference belongs to the group of slow carbohydrates. Since their use does not carry side effects. To be energetic will help us: oatmeal, buckwheat and rice porridge; whole grain bread, baked potatoes, dietary bread.

The source of growth and development of the body is the protein component of our diet, which is part of the main diet products. A balanced composition of protein contains: lean meat, fish, chicken, eggs, milk and cheeses.

There is an erroneous opinion in the need to limit the use of fats, one should distinguish between healthy fats, which are simply necessary for the body, and what must be discarded. A small amount of vegetable or olive oil, raw seeds and nuts are useful as a source of fiber and dietary fiber.

Let's focus on proper nutrition as the key to solving the issue of excess weight:

1. Do not turn your stomach into a "garbage pit". The process of digestion of products in the body is accompanied by the release of: acids for meat products; alkalis - for vegetables and fruits. Separate nutrition is the first step to the normalization of weight.
2. Lifestyle and nutrition system determine our weight. You need to eat up to five times a day, with an interval of 3 to 4 hours. Breakfast within half an hour after sleep. Do not starve and do not give a load on an empty stomach, because in stressful situations the body tries to “make reserves” in order to survive difficult times, hence weight gain.
3. The process of eating is very important. Focus on eating. Eat in the kitchen, chewing thoroughly and enjoying food.
   When choosing products, buy only natural products, if the composition of the product is unknown, or if there are doubts, discard the product.
4. Drink clean water between meals. We sometimes think that we are hungry, but in fact we need water.
5. Give up, at least temporarily, from alcoholic beverages. With a relatively high calorie content, they also cause a feeling of hunger, leading to overeating.
6. Measured physical activity contributes to the process of normalization of weight. It is necessary to approach the issue in a complex and creative way. Plan a weekly exercise plan. To keep the body in good shape, morning jogging, fitness classes, yoga, dancing and swimming are suitable.

When compiling a diet, give preference to fresh vegetables and fruits, as carriers of vitamins and microelements.

Perhaps, having received positive results, many will think and change their lifestyle, adopting the proposed methodology. Either way, you are the winner with the most vital energy! And finally, another video version of the menu for a week of proper nutrition for weight loss with recipes:

This issue should be addressed in stages and slowly - in this case, you will have an excellent result that you will get without any problems. First of all, you need to draw up an approximate menu, then you need to estimate the cost of all products, and then draw up the final set and proceed with the purchase. By this principle, you will solve your problem much faster, because you will perform all actions rationally.

Count on the fact that it is impossible to go to the store once and stock up for a week. Many products have the property of spoiling, these include:

• most dairy products.
• vegetables fruits.
• bakery products.

How to save time in the evening?

We note right away that in our article we will not touch on breakfasts, because they are prepared quite quickly, and their volume is always smaller. As for lunches, we will not stop here either, because often we make the main meal during work. Our method will allow you to plan the evening. For example, we have meat: tonight it can be thawed and marinated, and tomorrow it can be cooked.

You will not have cases when you need to urgently run to the grocery store, because dinner and the necessary components for it were prepared earlier. You will recover much more by sitting at home, and also save some money. Just prepare what you have in mind and do not sit with your head bowed in despair. Of course, you can change your menu slightly, but try not to deviate much from the diet.

How to create a balanced menu

In order for a balanced diet to gain a foothold in the family, you need to be able to compose it, based on the basic principles. Always pay attention to seasonality and remember what plants are on the shelves in a given period. Try to make new dishes using the same set of ingredients. See which ones your family loves the most and cook them more often. The list of favorite dishes can be written out in a separate notebook.

Things to keep in mind when compiling:

• consider the preferences of other family members, do not forget about the family budget.
• Look in all the cabinets and make a list of the products that are available.
• Do not forget about guests who may suddenly appear and prepare a separate list of products and dishes for them.
• To reduce waste a little, you can take advantage of promotional offers that are often found in supermarkets. Very often there is a chance to buy an expensive product at an affordable price. Thanks to this, the list of your dishes will be replenished, and the diet will become more diverse. Think about the seasonality of various products, the prices of which jump a lot.

How to make a correct list?

We have prepared for you a list of products that must be included in the diet of any healthy person:

• milk and other similar products.
• various types of meat, seafood.
• vegetables and fruits are a must.
• eggs - both chicken and quail.
• various cereals.
• tea and coffee, various sweets.
• use spices in the diet - they will give the dishes a special piquancy.
• bread products.
• have on hand conservation, with which you can cook a lot of dishes.
• other products are for each individual.

Where and how is it more convenient to make a menu?

The easiest way is to write your diet on standard A4 sheets. Buy a folder with files for them - everything will look quite convenient and neat. One sheet will be enough to accommodate a week's diet on it. The second side can be filled with a list of products that will be needed during a particular week. Thus, after sitting for a while, you can create a menu for a long time: six months or even a year.

If you are good at electronics, you can create a menu in electronic form. In unforeseen cases, it can be quickly edited. After compiling, show the menu to your relatives, also do not forget to include favorite dishes for each of the family members in the diet. If you do everything right, you will get a very balanced menu.

Now we proceed directly to the creation and familiarization with new dishes. As we reported earlier, most people are at work at lunchtime, but we still compiled a complete menu list, which includes 5 meals a day. We stopped in more detail at dinner.

If you cook meat broth several times a week, you can quickly prepare a delicious soup for the whole family. All you need to do is prepare the vegetables. There are many second courses that can also be made from meat or fish broth.

If you want to not only eat right, but also lose some weight, then the video below will help you with this:

Monday

• Breakfast. Buckwheat in milk. Soft-boiled chicken egg. Coffee or tea to choose from.
• Dinner. Vermicelli soup with chicken broth.
• afternoon tea. Carrot salad with celery. As a dressing sunflower oil.
• Dinner. Stuffed pepper (baked). Vegetable Salad. Fruit tea.
• For the night. Light yogurt.

Peppers baked with vegetables

Ingredients:

• sweet pepper 5 pcs.
• onion 1 head.
• celery 4 stalks.
• hard cheese 125 g.
• rice 100 g
• fresh champignons 0.2 kg.
• refined oil.
• seasonings and salt to your taste.

Cooking:

1. We put the rice on the stove, turn off the fire a little earlier than it is completely ready.

2. In the meantime, you need to fry the onion with mushrooms. In the process, add chopped celery.

3. We wash the pepper under running water and cut it lengthwise. We remove the seeds.

4. Mix rice with vegetables, salt and add seasonings. Rice should be discarded first.

5. We put the vegetable mixture in the pepper and decorate with chopped cheese and herbs. We put it in the oven and wait until the dish is cooked.

Tomorrow: Boil more rice than the recipe says to save time.

Tuesday

• Breakfast. Fritters on kefir. Coffee or green tea.
• Dinner. We boiled rice yesterday, there is also chicken broth. We take a few crackers, greens and you can cook soup.
• afternoon tea. Sweet bun and jelly.
• Dinner. Mashed potatoes with carrots. Fish baked. Vegetable salad.
• For the night. Fruit juice.

Mashed potatoes with vegetables

Ingredients:

• carrot 1 pc.
• potatoes 0.6 kg.
• pumpkin 0.2 kg.
• butter 70 g.
• milk 0.2 l.
• green onion.
• seasonings and salt to your taste.

Cooking:

1. Remove the peel from vegetables and cut into small pieces. For this dish, you can use frozen pumpkin.

2. We put everything in a saucepan, fill it with water and salt the mixed vegetables.

3. As soon as our vegetables are cooked, you need to melt the butter in warm milk.

4. Drain the broth and crush the vegetables. Pour in the milk mixture and stir. Add salt to your taste and put on the table. You can decorate the puree with green onions.

For tomorrow: Boil meat broth from fatty brisket.

Wednesday

• Breakfast. Fried eggs with tomatoes. Cheese toast. Coffee or tea.
• Dinner. Vegetable soup (the broth is already ready). Radish salad.
• afternoon tea. Cottage cheese casserole.
• Dinner. Roast chicken with potatoes. Tomato salad.
• For the night. A glass of ryazhenka.

Roast chicken

Ingredients:

• chicken carcass about 2 kg.
• medium-sized potatoes - for one, 3 pcs.
• onion 2 pcs.
• carrots 2 pcs.
• butter.
• garlic 2-3 cloves.
• seasonings, salt, freshly ground pepper to your taste.

Cooking:

1. Divide the meat into portions and place in a baking dish. We pre-lubricate it with refined oil. Add chopped onion and garlic to the mass.

2. We clean all the vegetables, cut into small pieces and fall asleep to the meat.

3. Add the necessary seasonings and salt.

4. Place the dish in the oven for 50 minutes. Readiness depends on many factors, so sometimes it will take a little more than an hour before the oven is turned off. If you add tomatoes to the roast, you get a great sauce.

For tomorrow: boil potatoes, carrots and beets, 2 pcs. everyone.

Thursday

• Breakfast. Oatmeal with grated chocolate. Sandwiches with liver pate. Coffee or tea.
• Dinner. Potato soup with peas. Apple with honey. Compote.
• afternoon tea. Fruit jelly.
• Dinner. Marinated fish (mackerel or herring). The vinaigrette.
• For the night. Milk 1 glass.

Appetizing vinaigrette

Ingredients:

• vegetables (potatoes, carrots, beets), which we boiled in advance.
• green peas 1 b.
• sauerkraut 100 g
• barrel cucumber 3 pcs.
• onion 1 head.
• mustard 2 tsp
• greens.
• olive oil 55 g.
• lime (juice).

Cooking:

1. Vegetables should be cut into small cubes. Their size should approximately coincide with a pea.

2. We also chop the cabbage with cucumbers as small as possible. The salad will be more attractive if everything is cut finely and neatly.

3. Mix the mustard with olive oil and juice in advance, add the resulting sauce to the vegetables.

4.Before you put the vinaigrette on the table, be sure to decorate with herbs. Salad goes well with black bread.

For tomorrow: It is necessary to boil the broth of champignons and porcini mushrooms.

Friday

• Breakfast. Toasts with boiled meat, tomatoes and cheese. Coffee or tea. Cookie.
• Dinner. Mushroom soup with herbs and noodles.
• afternoon tea. Apple puffs. Tea.
• Dinner. Potato casserole. Cabbage salad. Juice.
• For the night. Yogurt.

Cabbage salad with mustard

Ingredients:

• red cabbage 0.4 kg.
• shallots 3 pcs.
• greens.
• mayonnaise 100 g
• mustard with grains 1 tbsp.
• pepper and salt to your taste.

Cooking:

1. Chop the cabbage in a convenient way for you. This can be done with a grater or combine. If there is nothing at hand, then cut it into thin strips.

2. Make the sauce. Mix mayonnaise with mustard, add greens. Next, salt and sprinkle with pepper.

3. Cut the onion and pour over with boiling water. Try to cut it as thin as possible.

4. We combine the onion and cabbage, pour the sauce. We put it on the table along with the casserole.

Saturday

• Breakfast. Cupcake is a small piece. Low fat milk - 1 cup.
• Lunch. A few nuts.
• Dinner. Pasta with seafood. Tomato. Water.

• afternoon tea. Bran bun with jam. Low fat milk 1 cup.
• Dinner. Sweet Pepper Salad. Fried fish (grilled). Vegetable garnish.

Sunday

• Breakfast. Omelet with sweet peppers. Low fat milk.

• Lunch. Cottage cheese 0.2 kg. Apple.
• Dinner. Sandwich with tomato and cucumber.
• afternoon tea. Several fruits (tangerines or apples).
• Dinner. Boiled beef. Baked potatoes. Water.

The desire to improve the quality of life is a normal desire of a reasonable person. The first thing to start with is a healthy diet based on a competent distribution of calories, taking into account the compatibility and environmental friendliness of products.

What is proper nutrition

The purpose of proper nutrition is to:

• supply the human body with enough nutrients so that all vital systems work normally, the person remains alert and active;

Attention! Any strict restrictions (including starvation) lead to stress. You can arrange a fasting day once a week, but in no case exhaust yourself with hunger.

• the daily menu brought gastronomic joy and a feeling of satiety;
• the energy balance was maintained (the correct ratio of calories consumed and expended is necessary - depending on whether you want to lose weight, gain weight or leave the weight parameter unchanged);
• slow down the aging process at the cellular level (healthy nutrition differs from the “usual” one in that benign and natural products become a priority - with a complete rejection of various synthetic substitutes);
• correct some diseases (as an example, the exclusion of sugar against diabetes, the rejection of marinades and smoked meats against gastritis, a diet rich in calcium to strengthen bones, etc.).

Basic principles of healthy eating

There are general principles that underlie proper nutrition, regardless of age, gender and type of human activity. Each of these principles contributes to the final positive result.

Meal frequency

Make a menu for a week in such a way that the body receives food daily in fractional parts, at least 3 times a day. The 5-day option is considered optimal;

Attention! With frequent intake of food into the stomach, digestion is adjusted to a sparing mode - the organs work without tension, easily coping with each next portion of the material.

Regularity

Let all the items on your menu be sold by the hour - at about the same time every day. And so the whole week. This approach adjusts the stomach for the timely release of digestive enzymes in the right amount.

Adequacy

Avoid overeating, but at the same time, don't starve yourself for "great goals." Plan your diet so that you never feel hungry. It's a well-known fact that fasting people often start gaining weight quickly after their weight loss diet is over;

Attention! The body, starving for food, is in a state of stress, therefore it automatically adjusts to create energy (and hence fat) reserves.

balance

There must be harmony in everything. Plan your weekly intake of fat, protein, carbohydrates, water, and salt. Do not try to "fulfill the plan" for the amount of food. Emphasis on uniformity and reasonable ratios of proteins / fats / carbohydrates (BJU).

Also, always remember the calories. It is not visible from the outside, but each product, when it enters the diet, is a supplier of a certain amount of calories. Their excess will lead to an increase in fat reserves. The disadvantage - to the depletion of the body.

Attention! People who are actively involved in sports or receive heavy physical activity should not underestimate the amount of daily calorie intake.

According to scientists, the daily calorie requirement:

Only the most useful

The diet of proper nutrition should include only benign products. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write to yourself in a conspicuous place a set of elementary rules:

• reduce the amount of fried, smoked, pickled food;
• preference - stewed and boiled food, as well as steamed;
• Eat as many fruits and vegetables as possible every week, and if possible in raw form. After heat treatment, fruits and vegetables lose the lion's share of nutrients.

Attention! The benefits of plant fiber are unprecedented as a natural colon cleanser. The body gets rid of toxins and carcinogens, which in today's ecology cannot be avoided.

How to make a healthy menu for the week

Start planning your menu for the week ahead of time. You probably have favorite dishes, but try not to repeat the same dish more than 1 time in 3 days. Invent new recipes to achieve variety.

To get started, choose any example from the list of recommended meals for one day, count calories. After that, go further, write down the diet for the whole week (then - for a month). Here are indicative meals to help you start your planning.

Breakfasts

Take any example from the list or modify it:

• buckwheat, millet, rice, oatmeal, wheat, barley porridge - cook the dish with low-fat milk or water, season with vegetable oils;
• a handful of nuts (different varieties, both individually and in the form of mixtures);
• steamed dried fruits (no more than ½ of a standard bowl at a time);
• curdled milk, kefir, whey with berry juice - 1 cup;
• whole grain bread (110-135 g per meal);
• low-fat cheese 3-4 slices;
• a slice of salted fish;
• vegetable salad with fresh herbs;
• fruit salad;
• cottage cheese with low-fat sour cream;
• yogurt;
• omelette of 3 chicken or 5 quail eggs.

Attention! The diet should include items corresponding to the calorie table and the ratio of BJU.

Healthy food for breakfast

• fresh fruit - apple, pear, a couple of kiwi, citrus fruits (orange, tangerines, ½ pomelo), banana;
• dark chocolate - no more than 25 g;
• kefir or yogurt - 1 cup;

Attention! Add a spoonful of pureed fresh berries, homemade jam or honey to kefir or yogurt. This will add sweetness and diversify the assortment of dishes.

Dinners on your menu

Your diet will be quite varied if the following dishes appear on the lunch menu:

• pasta from durum wheat;
• low-fat cheese for dressing pasta;
• vegetarian pizza;
• vegetable cream soups (tomato, onion, vegetable), seasoned with rye bread croutons;
• lean meats (chicken breast, turkey fillet, veal, lean beef);
• stewed vegetables (cauliflower and cabbage, carrots, zucchini, bell peppers, onions, celery, beets);
• soy meat goulash with the addition of low-fat sour cream and flour for gravy;
• fish boiled or baked in the oven;
• low-fat lasagna (as an example - mushroom, vegetable or mixed);
• vegetable soup with lean meat (shurpa);
• legumes stewed on water (lentils, beans, peas);
• fresh vegetable salads;
• boiled seafood (squid, shrimp).

afternoon tea

Try to plan 5 meals a day throughout the week. The afternoon snack takes on part of the load from the upcoming dinner, thereby unloading the body and reducing the load on the digestive tract.

Interesting options:

• natural juice from vegetables, fruits or berries - 1 glass;
• a handful of steamed dried fruits;
• cottage cheese with jam;
• sweet yogurt;
• buckwheat, rye or rice bread 2-3 pieces;
• low-fat cottage cheese with fresh chopped herbs;
• some fruits (grapes, plums, apricots, peaches);
• nuts are not overcooked.

Dinners

It is desirable that the evening menu contains as little animal protein as possible. Preference for dishes such as:

• cottage cheese casseroles, cheesecakes;
• vegetable casseroles with low-fat cheese in the oven;
• salads from vegetables, it is possible with the addition of seafood;
• a little boiled chicken white meat or a piece of steam fish;
• light omelette of 2 chicken eggs with vegetables;
• chopped fresh herbs;
• olives, olives;
• brown rice boiled or steamed;
• vegetable pancakes, sometimes with mushrooms;
• kefir, yogurt - 1 glass;
  a couple of slices of black bread.

Menu for one week for a girl

And here is a good example of a balanced weekly diet for girls and young women. This category is most concerned about their diet, since it most directly affects the state of appearance.

It is the girls who are concerned about cellulite (it does not threaten girls yet, older women no longer care, and men do not care at all). What should you eat all week in order to maintain both internal health and external beauty?

Attention! Cellulite occurs due to a violation of lipid metabolism. Eat as little animal fat as possible. Against this background, drink 1.8-2.5 liters of pure water per day.

Monday

• cocoa with sugar and milk - 1 cup;
• unsweetened cheesecakes or cottage cheese casserole;
• dried fruits - 1 handful.

Lunch:

• fresh berries (150-200 g) - raspberries, currants, gooseberries, strawberries, etc. at your discretion;
• whipped cream 100 g;
• black tea with honey - 1 cup.

• seafood soup with vegetables;
• boiled brown rice;
• a piece of fish, steamed or baked in foil;
• sweet corn 2-4 tbsp. l.;
• you can drink ½ glass of dry wine.

• oatmeal cookies or light bran biscuit;
• fruit juice (oranges, tangerines, kiwi, pineapple, etc.).

• vegetable salad;
• a piece of dietary meat cooked on the grill or in the oven (rabbit, turkey, chicken);
• tea from currant leaves with honey.

Tuesday

• milk porridge - millet or rice;
• Cup of coffee;
• bran bread;
• 2-4 slices of low-fat cheese.

Lunch:

• citrus juice;
• crackers or large-grain cookies;
• sweet curd or yogurt.

• thick borsch in meat broth;
• sour cream for dressing 1 tsp or st. a spoon;
• potatoes stewed with meat;
• vegetable mixture (green peas with onions or olives with bell peppers);
• Rye bread;
• a glass of any tea.

• dried fruits with nuts;
• cocoa with low-fat milk (can be without sugar, as dried fruits will give enough sweetness).

• light meat salad (vegetables, some boiled white chicken meat, chopped greens);
• green tea with honey.

Wednesday

• coffee or tea - 1 glass;
• fruit and curd casserole;
• buckwheat bread with jam.

Lunch:

• dried fruits;
• sweet curd.

• canned stewed meat;
• garnish of vegetables or legumes;
• green salad;
• Rye bread;
• tea or fruit juice.

• tomato juice;
• 1-2 crispy slices;
• 3-4 slices of cheese.

• a piece of steam fish;
• stewed cauliflower and cabbage with tomatoes;
• brown or red rice;
• melissa tea with oregano.

Thursday

• boiled buckwheat with mushrooms;
• cheese 3-4 slices;
• tea with milk;
• crackers.

Lunch:

• yogurt with a fat content of not more than 6-11%;
• fresh fruits (banana, pear or apple, kiwi or grapes);
• green tea.

• Rye bread;
• vegetable stew (green beans, beets, potatoes, zucchini, tomatoes, green peas, bell peppers, cabbage);
• a piece of turkey baked in foil;
• cocoa with low-fat milk and honey.

• compote from berries;
• light biscuit or oatmeal cookies.

• low-fat cottage cheese with herbs;
• a glass of cocoa or tea;
• a handful of dried fruits.

Friday

• oatmeal with milk;
• fruit salad (banana, apple, nuts, tangerine, kiwi);
• Cup of coffee;
• a handful of nuts.

Lunch:

• 20 g dark chocolate;
• green tea;
• yogurt.

• pea soup with chicken giblets;
• mashed potatoes;
• chicken or rabbit cutlet;
• greens, any vegetable salad;
• tomato juice.

• cheese 2-3 slices;
• dried fruits compote;
• crispy crackers 2-3 pcs.

• Steamed fish;
• vegetable stew;
• kefir or yogurt;
• black bread.

Saturday

• omelet with mushrooms;
• bran or black bread;
• sliced ​​fresh vegetables (tomatoes, bell peppers);
• cocoa with milk or coffee with honey.

Lunch:

• sweet cottage cheese;
• fresh berries;
• kefir or yogurt.

• fish soup;
• boiled brown or red rice;
• fresh vegetable salad;

• biscuit or marshmallow (1 pc.);
• fresh fruit juice;
• oatmeal cookies 2-3 pcs.

• steam vegetables (broccoli, cauliflower, carrots, green beans, etc.);
• boiled pasta made from durum flour;
• a piece of lean meat or light fish for a couple;
• green tea.

Sunday

• oatmeal, millet or barley groats, boiled in low-fat milk;
• fresh berries;
• kefir or yogurt;
• Cup of coffee.

Lunch:

• dark chocolate 20-25 g;
• crispy slices 2 pcs.;
• raw coarse bun;
• fruit juice.

• chicken soup;
• vegetables stewed with garlic;
• hard cheese 2-3 slices;
• tomato juice.

• a handful of nuts;
• fruit salad;
• whipped cream with jam or berry syrup;

• stewed fish;
• fresh vegetables in the form of a salad or sliced;
• brown rice or pasta made from coarse flour;
• herbal tea (mint, oregano, thyme).

No matter how carefully planned your menu is, remember the additional health promotion measures: good sleep, physical activity, positive thinking. As for the nutrition system, you need to monitor its effectiveness, control weight and other vital signs. If you feel better, then you are moving in the right direction.

You may also be interested

Read the article: 5 147

PP menu for a week for weight loss - let's see what it is and why. The main principle of the pp menu for a week for weight loss is the regimen, the right and healthy foods. The PP menu for the week should be compiled in advance for yourself, because it will be very difficult to switch to abruptly. After all, we do not always eat right, we do not always follow the regime. And very often we pamper ourselves with forbidden foods (sweet, fatty, fried, fast food).

The main goal of the menu for the week is a balanced diet, normalization of weight, development of a daily diet, improvement of metabolism. This food is very suitable for people who have problems with the gastrointestinal tract.

What rules will have to be observed when switching to proper nutrition menu for a week.

• The very first and most important thing is correct - we exclude garbage from our diet, harmful and bad food stuffed with E, fats, carcinogens and other toxic chemicals. What is included in this composition: crackers, chips, sugar, sweets, sweets, various popular bars, sauces, sodas, chocolate, fast food, fast food, french fries, and of course the popular soda - it generally has one poison and eshki.
• Every morning, we start our day with a glass of clean water, drink half an hour before breakfast. By doing this, we will accelerate the metabolism and awaken our body.
• Most of the diet consists of low-sugar fruits and vegetables.
• We drink about 8 glasses of water a day. I will not talk about the benefits of clean water. Obvious fact. After all, our body is made up of 90% water. Therefore, the water balance needs to be cleaned.
• The amount of protein per day should be consumed approximately 1 gram per 1 kilogram of body weight. If you weigh 60 kg, then about 60 grams of protein, respectively.
• At any meal, we start our meal with salads, raw vegetables and fruits. Then we just move on to protein foods.
• Fast carbohydrates, it is desirable to take only in the morning. For a day it will all be used up.
• To accustom ourselves to eat little, we use only small dishes. Forget big bowls. We leave the table with a slight feeling of hunger. Overeating is bad.
• We eat slowly, we are not in a hurry, we chew all products thoroughly.
• When eating, we refuse all gadgets, TVs, and other things.
• We exclude any alcohol, except for dry red wine.

PP menu for a week for weight loss - where to start?

Online calorie calculator

We suggest you start with a calorie calculator. You can calculate your daily calorie intake. Which will prevent you from overdoing it.

As you know, everything is in our head, so we start from the head, we need to work on ourselves in order to lose weight. Get in the right mood, enlist support in the family, so that once again you are not teased with harmful, but very tasty food. After all, your health is in your hands, and you can’t buy it for any money.

You need to start small in order to switch to, and you will have to eat right not for a week, not for a month. And at least 3 months.

Doctors treat the weekly menu quite well, but do not recommend losing more than 4-5 kilograms per month. After all, it is stress for the body.

Therefore, we all start smoothly and without fanaticism, you need to know the measure in everything.

To begin with, in the first week, we do not immediately sit down on the menu for the week, but we gradually abandon the harmful and not beneficial for our body. And only after a week, we can safely sit down on the pp menu for the week.

In a week, our body will already begin to understand that we no longer need junk food. Yes, and you yourself psychologically prepare yourself for the pp menu for a week and lose weight.

Diet PP menu for a week.

In general, there is no specific menu universal for everyone, it's all purely individual. There are examples on which you can work, which are quite balanced, and which our body receives absolutely everything. And even if with such a diet you still feel hungry, then this is most likely your psychological addiction, and not your physical hunger.

Therefore, after sitting for a week on an example, you can then upgrade yours in such a way that your hunger will decrease and you will be comfortable with more favorite foods. All the same, there are advantages to this.

Harm or benefit - PP menu for a week for weight loss - A familiar picture?

Let's draw a rough line between this concept and your daily diet.

Take, for example, the diet of an ordinary office worker. Let's simulate a working day.

Breakfast: At best, coffee and cigarettes, at worst, neither one nor the other, a maximum of one cigarette on the way to the subway.

Dinner: At best - high-calorie food, first, second, compote. In the worst case, a quick snack, a bun or a pie, washed down with tea or coffee, or a snack in the office, in front of the computer.

Dinner: First or Second. Let's get fatter. Right on the sofa in front of the TV. In the worst case, a pack of dumplings with mayonnaise or fatty sour cream will do.

And so from day to day.

Pluses pp menu for the week.

All the same office worker, but with a diet menu for a week.

A balanced diet, exclusively according to the regimen, will give pluses, both for health and in general. After all, the diet is already filled with everything necessary for the human body. When the body has enough of all the useful substances, then why should it get sick when everything is in abundance. Therefore, a weekly menu is a very useful nutrition technique, because it’s not in vain that in kindergarten, as we all remember, we had everything by the clock, that is, already there we were laid down a diet, which, unfortunately, over the years goes away for some in not being.

Sample menu for a week of proper nutrition for weight loss.

The PP menu for weight loss is designed for three weeks, but when you consciously switch to a proper and healthy diet, it already becomes a habit and a lifestyle. And you will no longer want to return to junk food.

Three days of diet:
1. 6 tablespoons of oatmeal (dry) + 3 eggs, of which one yolk + bread + tea / coffee without sugar.
2. 150 grams of rice / buckwheat / pasta (ready-made) + 150g of fish / meat + a bowl of salad (tomatoes, cucumbers, cabbage, herbs) dressing olive oil + tea / coffee without sugar.
3. 150 gr rice/buckwheat/pasta (ready-made) + 150 gr fish/meat + a bowl of salad (tomatoes, cucumbers, cabbage, greens). Dressing olive oil + apple (small, sour).
4. Cottage cheese, fat-free 250 grams + bread + tea / coffee without sugar.

Fourth day of the diet:
1. 5 boiled eggs, of which one yolk (or scrambled eggs) + a bowl of salad + tea / coffee without sugar
2. 150g fish/meat + a bowl of salad (tomatoes, cucumbers, cabbage, greens). Dressing olive oil / or boiled vegetables (cauliflower, Brussels sprouts, green beans) + tea / coffee without sugar.
4. 150 grams, fish / meat + bowl of salad (tomatoes, cucumbers, cabbage, greens). Dressing olive oil / or boiled vegetables (cauliflower, Brussels sprouts, green beans)
5. Cottage cheese, fat-free 250 grams + tea / coffee without sugar.

Next three weeks:
Three days of diet:

2.​ 150 gr rice/buckwheat/pasta (ready-made) + 150 gr fish/meat + a bowl of salad (tomatoes, cucumbers, cabbage, greens). Refueling olive oil + tea / coffee without sugar.
3. 150g fish/meat + a bowl of salad (tomatoes, cucumbers, cabbage, herbs) dressing olive oil
4. Cottage cheese, fat-free 250 grams + bread + tea / coffee without sugar.

Fourth day of the diet:


3. 150 grams of fish / meat + a bowl of salad (tomatoes, cucumbers, cabbage, greens). Dressing olive oil / or boiled vegetables (cauliflower, Brussels sprouts, green beans)
4. Cottage cheese, fat-free 250 gr + tea / coffee without sugar.

Next three weeks:
Two days of diet:

1. 6 tablespoons of oatmeal (dry) + 3 eggs, of which one yolk + bread + tea / coffee without sugar.
2. 150 grams of rice / buckwheat / pasta (ready-made) + 150g of fish / meat + a bowl of salad (tomatoes, cucumbers, cabbage, greens). Refueling olive oil + tea / coffee without sugar.
3. 150 grams of fish / meat + a bowl of salad (tomatoes, cucumbers, cabbage, herbs) olive oil dressing.
4. Cottage cheese, fat-free 250 gr + bread + tea / coffee without sugar.
Two days of diet:
1. 5 boiled eggs, of which one yolk (or scrambled eggs) + a bowl of salad + tea / coffee without sugar
2. 150g fish/meat + a bowl of salad (tomatoes, cucumbers, cabbage, greens). Dressing olive oil / or boiled vegetables (cauliflower, Brussels sprouts, green beans) + tea / coffee without sugar.
3. 150g fish/meat + a bowl of salad (tomatoes, cucumbers, cabbage, greens). Dressing olive oil / or boiled vegetables (cauliflower, Brussels sprouts, green beans)
4. Cottage cheese, fat-free 250 grams + tea / coffee without sugar.

It turns out here is a pp menu for a week for weight loss. At first glance, it becomes scary, but there is nothing criminal in this, your body will thank you very much for such a pp menu for a week, and you yourself will not notice how you will feel much better.

I hope this article on the pp menu for a week for weight loss will change your life radically.