A sample menu of proper nutrition for a week you must stick to two main goals: to create a caloric deficit for weight loss due to the exclusion from the diet of fatty foods and provide the body with healthy nutrients.
The basis of a daily healthy diet should be foods rich in proteins (meat, fish, cheese), which stimulates the metabolism and are valuable sources of essential amino acids.
It is also recommended to consume only complex carbohydrates (whole grains and no starchy vegetables) to provide energy without causing the accumulation of adipose tissue.
Of diet menus it is necessary to exclude 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 origin and of animal origin (not more than 30 grams per day), because the lack of fatty acids slows down the metabolism, reduces the production of sex hormones and leads to menstrual irregularities. Sources of healthy fats are nuts, seeds, oily fish.
Basic principles
For the effectiveness of the weight loss and maintain optimal results and well-being in the process of weight loss should take a holistic approach to nutrition that consists of the following principles:
- To exclude from the menu of prohibited foods and drinks.
- Drink optimum amount of water per day (30 ml per 1 kg of body weight).
- To maintain a daily norm of calories (1200 kcal to 1600 kcal). For 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 of a plate of the main meal should take vegetables and a quarter protein (meat, cheese) and carbohydrates (cereals).
- Fruits to eat to 16.00, and allowed the sweetness (honey, dried fruit) — until 12.00 hours.
- To avoid overeating, as eating large amounts of food leads to an increase in the daily caloric and hinders the process of weight loss.
- Eat slowly and chew thoroughly to facilitate normal absorption of nutrients.
- Control the salt intake because excess salt leads to edema.
What can you eat and what is not (table)
One of the principles of a proper diet for weight loss is the use of products that do not cause the deposition of fat, and offer a level of energy throughout the day.
| What can I eat | What not to eat |
|---|---|
| Pastry | |
| Cakes of whole wheat, rye, buckwheat, almond, oatmeal without sugar | White bread wheat flour, sweet pastries |
| Meat | |
| Lean pork, beef, rabbit, veal | Pork fat, beef. Sausages |
| Bird | |
| Chicken, Turkey | Duck, goose |
| Fish and seafood | |
| Cod, hake, chum salmon, pike, walleye, mullet, tuna, mackerel, herring, trout, herring, and Pollock. The algae, shrimp, oysters | Salted, smoked, canned sticks of crab |
| Eggs | |
| Hard boiled, scrambled, in the 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, glass cheese |
| Cereals | |
| Green and brown buckwheat, bulgur, barley, groats Artek, oatmeal, brown rice. Peas, chickpeas, mung, lentils, beans | Oat cereal, muesli, sugar, white rice, grits |
| Oil | |
| Olive oil, flax seeds, coconut, sunflower and other vegetable oils. Butter, butter | Margarine, mayonnaise |
| Vegetables | |
| Cucumbers, tomatoes, carrots, onions, cabbage, red, Beijing, cauliflower, eggplant, avocado, zucchini, bell pepper, spinach, lettuce, spinach, parsley, dill. Sauerkraut | Conservation. Mashed potatoes or fried |
| Fruit | |
| Apples, pears, plums, cherries, raspberries, cherry, strawberries, cherries, currants, mulberry trees, peaches, oranges, tangerines, grapefruit, apricots, kiwi. Limited to: bananas (1 per day), grape | |
| Dried Fruits and nuts | |
| Walnuts, cashews, hazelnut, nutmeg, pistachios, almonds (20 g per day). Prunes, dates, figs, apricots, mangoes, dried apricots (no more than 25 grams per day) | Peanuts, raisins and dates, in large quantities |
| Dessert | |
| Honey, date syrup, sugar, dark chocolate | Products of confectionery, ice creams, sweets, milk and white chocolate, cookies |
| Drinks | |
| Black, green, mint, chamomile tea, coffee, chicory, barley drinks without sugar | The Alcohol, sweet drinks |
How to make a menu
To eat benefits and has contributed to the loss of weight, it is important to follow the basic rules of creating a menu for a week to meet the physiological needs of the body:
- daily use of the regulation of protein (1-1. 5 grams per kilogram of body weight), which is distributed throughout the day;
- for Breakfast it is recommended to prepare meals that consists of protein and slow carbohydrates, long-lasting feeling of satiety, for example, scrambled eggs and porridge pancake with cottage cheese filling, etc.;
- the lunch must consist of protein, carbohydrates and green vegetables to provide the body with vitamins and fiber;
- the number of meals per day calculated individually depending on the mode of the day;
- not worth eating without the feeling of hunger, as food, even healthy food without a physiological need leads to overeating.
Menu of proper nutrition for a week
Sample menu of proper nutrition for each day consists of a delicious and healthy meal with a balance of proteins, fats and carbohydrates, which not only promote effective weight loss, but also provide the body the needed energy levels throughout the day.
Monday
- Breakfast: sandwich of wholemeal bread, a boiled egg, cheese, coffee with milk;
- Dinner: Turkey chops, steamed bulgur, vegetables, Apple,
- Snack: home cheese pie with berries;
- Dinner: chicken salad with cucumbers and cabbage.
Tuesday
- Breakfast: pancakes (with banana instead of sugar), the sour cream, the tea or the coffee;
- Lunch: tuna salad, banana;
- Afternoon tea: cakes of the liver, salad with tomato and cucumber;
- Dinner: salmon baked with broccoli.
Environment
- Breakfast: rye bread, avocado, cheese, coffee with milk;
- Lunch: Turkey breast grilled, boiled buckwheat, cucumber, kiwi fruit;
- Snack: vegetable roll in pita bread;
- Dinner: cottage cheese with milk protein.
Thursday
- Breakfast: pancakes made of whole wheat flour, cottage cheese with fruits of the forest;
- Lunch: fillet of chicken, pasta of durum wheat, lettuce, tomato and cheese, pear;
- Snack: baked apples and peaches;
- Dinner: boiled shrimps, lettuce, egg, onion and lemon juice.
Friday
- Breakfast: omelette of 3 eggs with tomato, green tea;
- Lunch: roast Turkey with zucchini and bell pepper, quinoa, cherry;
- Snack: mashed potatoes with cottage cheese and banana;
- Dinner: cake, salmon and cauliflower.
Saturday
- Breakfast: sandwich of rye bread with avocado and cheese, coffee;
- Lunch: boiled prawns, rice, Chinese cabbage salad with Apple;
- Snack: cottage cheese with yogurt and nuts;
- Dinner: mushrooms in the oven, salad.
Sunday
- Breakfast: pancake, cottage cheese with nuts;
- Lunch: chicken cutlet on pair, vegetables, fruits;
- Snack: Greek yoghurt with fruits of the forest;
- Dinner: halibut, salad.
Recipes
A large number of foods available in the menu allows you to cook delicious dishes of meat, fish, cereals and cheese as well as use of almost all methods of heat treatment of foods.
Tomato soup
To prepare the soup, you'll need 800 g of tomatoes, two onions, and garlic (2 cloves), carrots and greens.
The onion cut into rings, carrots grated on a grater and fry with butter for 5-7 minutes. Then, the dressing mixed in with the tomatoes and stew on a low heat for 10 minutes. After cooking the soup fill with greens, add salt and seasonings, and then pulverized with a blender. Serve tomato soup with sour cream.
Chicken with spinach
Ingredients: chicken (half a kilo) of frozen or fresh spinach (250 g) cheese (100 g), onion (1 Pc.), how many grains of garlic, the sour cream (200 g), oils and condiments.
Chicken fillet cut lengthwise in several pieces, with a thickness of 1 cm, salt. Also low the onion and wash the spinach. Then, in a heated pan put 1 tablespoon of olive oil, spinach, sour cream, pressed garlic and salt. Stew 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.
Oven-baked burgers of beef
To cook the patties, 1 kg of ground beef, onion, 200 grams of cabbage, 2 eggs, salt, pepper.
Onions cut and grind with the immersion blender, and place the twist in a meat grinder as the meat. Mix all ingredients, form patties and place on a baking tray lined with paper parchment.
Meatballs baked in the oven for 40 minutes. The dish is served with vegetable salad.
Okroshka on kefir
To make hash you need to stews or boiled chicken breast, boiled egg, radish, avocado, cucumbers, parsley, dill, onion, yogurt, mineral water.
Breast, eggs, cucumbers, avocado and radish cut into cubes, greens are milled. More ingredients pour kefir and mineral water (half a Cup), add salt.
Scrambled eggs with prawns
Ingredients for scrambled eggs: 200 g of shrimps frozen and broccoli, 4 eggs, 0.5 cups milk, salt, parsley.
Beat the eggs with the milk and the salt. In a non-stick pan spread the shrimp, the broccoli and pour the mixture whipped. To make an omelette should be for 5-7 minutes under the lid on low heat. Before serving the omelet, you can sprinkle them with herbs.
Baked mushrooms
For cooking you will need the mushrooms (700 g), balsamic vinegar (40 ml), 3 cloves garlic, olive oil (2 tablespoons), salt, pepper and other spices to taste.
Preparation of the marinade: crush the garlic and mix with salt, spices, oil and vinegar.
The mushrooms should be washed, and large mushrooms, cut in 2-3 pieces. Then mushrooms, pour the marinade, mix and leave for 25-30 minutes. Next, the mushrooms are in the oven on parchment paper or a baking sheet for 20 minutes at 200 degrees.