How to make the food menu for weight loss that the food was delicious, not to feel constant hunger and to have a significant result? The proposed menu of the week for weight loss allows you to lose weight quickly and feel good.
Good menu for weight loss
According to experts-nutritionists, for a rapid weight loss of the daily diet of calories it is advisable to reduce to 1200, no more no less. An adult, consuming less than 1000 calories a day, simply harm your body by depriving it of the minimum of nutrients necessary for the normal operation.
Keep in mind that the diet menu for weight loss calculated 1200 calories, suitable for people of average height and build, lead a sedentary life, and rarely participate in sports. This diet is very useful for those who want to lose weight, but do not want to attend regularly at the gym. If you are an adult woman with no serious health problems, you can stick to this eating plan. The diet, limited consumption of 1200 calories in day will allow to lose weight even those who lead a sedentary lifestyle. In the compound menu recipes for weight loss very simple, but the dishes are a wonderful taste.
Sample menu for weight loss
In this weekly meal plan we have tried to collect more simple recipes, that are very taste and enjoyable to eat. With this program you can create menus for a month for weight loss. To fix the result will help you workout at least two times a week. It will be useful to take during the diet, a multivitamin that contain calcium.
Weight loss menu for each day
In this eating plan in the preparation of dishes prepared with the healthy foods with low fat content. The concept of "part" in our letter of proper nutrition for weight loss have to understand this: the food must fit in a small deep Cup (container) volume of 200-250 ml. the Menu of the day for weight loss balanced and include optimal amounts of carbohydrates, proteins and fats.
Day 1
Breakfast:
- a serving of cereal with low-fat milk;
- 1 banana.
Lunch:
- a sandwich with fresh wheat bread with lettuce and Turkey meat (100 g), dressed with light mayonnaise, mustard and pepper;
- a piece of cheese "mozzarella";
- 2 kiwi.
Dinner:
- 120 g of fish steamed low-fat varieties (for example, flounder);
- 2 small tomatoes, cut into slices, sprinkle over with grated Parmesan cheese and lightly baked in the oven or microwave;
- 180 g broccoli boiled;
- 180 g of couscous;
- 120 g of milk with milk.
Day 2
Breakfast
- prepare a milkshake by mixing in a blender, 240 ml of skim milk, 1/2 banana and 150 g of new berries (can be frozen);
- half of the English muffin ("muffin").
Lunch
- a bowl of soup of vegetables;
- wrap in thin lavash vegetable cutlet, lettuce leaves, and season with a light sauce;
- 150-180 ml low-fat yogurt;
- 50 g of grapes.
Dinner
- 120 g of meat of chicken without skin and bones and fry on the grill;
- 100 g of beans in the oven;
- 3 small potatoes boiled, seasoned with a little olive oil and herbs.
Day 3
Breakfast
- 3 tablespoons of flakes of oats fast preparation pour 150 ml of milk and cook in the microwave, add half of the Apple slices, and 1 tablespoon of honey.
Lunch
- prepare chicken salad: chop 120 g of meat of chicken, boiled, without skin 50 g of red grapes, add 1 tablespoon of ground roasted almonds, place on lettuce leaves and season with 1 tablespoon of low fat sour cream and 1 tablespoon low-fat mayonnaise;
- 1 banana.
Dinner
- 120 g prawns, boiled;
- bake in the oven 1 baked potato, with the addition of sauce "salsa" (3 tablespoons) mayonnaise (1. tablespoons);
- 300 g of spinach steamed;
- portion of ice-cream with low fat content.
Day 4
Breakfast
- cut the half of the English muffin, put some thin slices of Apple and sprinkle with the grated cheese (preferably low fat) and baked in the microwave (30 seconds on "high");
- 180 g of low-fat yogurt, you can sprinkle the ground almonds
Lunch
- a plate of vegetable soup (tomato, mushroom, broccoli);
- roll with beef: wrap in thin lavash 80-90 grams of veal cut into thin slices and toasted, lettuce, tomato slices, and season with cream of the ben and/or mustard;
- 1 serving of raw vegetables;
- 1 pear.
Dinner
- 100 g boiled or stewed salmon;
- 1 serving of salad of grated carrot and Apple, finely chop the cabbage, add 1 teaspoon of sugar and a dressing of natural yoghurt or low-fat mayonnaise;
- 150 g of rice;
- 100 g canned pineapple in its own juice
Day 5
Breakfast
- a serving of Breakfast cereal with low fat milk (240 ml) with the addition of berries (100 g) and crushed nuts (1 tablespoon).
Lunch
- a piece of whole-wheat bread with a slice of cheese low-fat varieties;
- ¼ Plate of beans in the oven;
- cucumber;
- 100 g of low fat curd cheese 5-6 slices of Mandarin.
Dinner
- 100 g fillet of pork, fried in vegetable oil;
- 1 Cup mashed pumpkin (you can season with cinnamon powder);
- 2-3 servings of green salad, dressed with 2 tablespoons of low-fat sauces;
- 120 g of ice cream of yogurt and 100 g of fresh fruits of the forest.
Day 6
Breakfast
- dry in the toaster a slice of bread of buckwheat flour with the peanut butter and thinly sliced banana slices;
- 240 ml milk 0,5 % - 1,5 % fat.
Lunch
- tuna roll: lightly brush with a very thin bread, pita, light mayonnaise and mustard (to taste), wrap it in a tortilla, 60 g canned tuna, leaf lettuce, a few rings of onion and cucumber;
- 100 g fresh carrot;
- 180 g of natural yoghurt;
- a half of a banana.
Dinner
- jambalaya: mix ¾ dish of boiled rice, 100 g of corn kernels, diced, sausage, chicken or Turkey (60 g), 50 g red canned beans, 70 g of sauce "sauce", to enter into the heat.
- 2-3 servings of spinach steamed;
- 1 Apple of medium size.
Day 7
Breakfast
- half of the English muffin, 2 slices of cheese, slice of tomato;
- ½ Cup of spinach steamed;
- 1 egg cooked "hard boiled" or "the stock exchange";
- 1 small grapefruit.
Lunch
- salad mix 120 g tin of beans, 120 g of Tangerine (sliced), finely chopped, half a sweet red pepper, a few thin rings of red onion and feathers green onions, season with 1 tablespoon of vinegar, place on lettuce leaves;
- a piece of wheat, yeast free bread like "pita";
- 1 pear.
Dinner
- 120 g of fish, boiled or grilled;
- 1 potato, baked with a small amount of butter or margarine;
- 1 serving of zucchini stew;
- 120 g pineapple, canned in its own juice.
Proper nutrition
In the menu of the week for weight loss fresh ingredients and almost no convenience foods, sauces and condiments are recommended in moderation. Instead of mayonnaise it is better to use sour cream or natural yogurt. You can find lots of diet recipes and sauces that will add originality to any dish and add a lot of calories. As beverages, you can use green tea and mineral water without gas. Some unnecessarily excluded from the diet meat and fish, believing it to lose the kilos of more, it will be easier. If you care about your health and want to adhere to the principles of proper nutrition for weight loss menu must include products with high protein content. Pieces of meat choose skinless (chicken, Turkey) and without fat (beef, pork). Lean fish are easy to digest, but at the same time are nutritious. Sufficient protein helps to maintain muscle mass and fat burning.