A sample menu of proper nutrition for a week you need to 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 high in protein (meat, fish, cheese), which stimulate the metabolism and are valuable sources of essential amino acids.
It is also recommended to consume only complex carbohydrates (whole grains and non-starchy vegetables) to provide energy without causing the accumulation of adipose tissue.
Of diet menus it is necessary to exclude simple carbohydrates that cause a rapid onset of hunger, weight gain and constant feeling of fatigue.
Preference should be given to the saturated fats of vegetable and animal origin (no more than 30 grams per day), as the lack of fatty acids slows down the metabolism, reduces the production of female sex hormones and leads to menstrual irregularities. Sources of healthy fats are nuts, sunflower seeds, oily fish.
Basic principles
For effective weight loss and maintaining optimum results and Wellness in the weight loss process should take a holistic approach to nutrition, which consists of the following principles:
- To exclude from the menu of prohibited food and drinks.
- Drink optimum amount of water per day (30 ml per 1 kg of body weight).
- To maintain a daily norm of calorie (1200 kcal to 1600 kcal). For calculating energy value of 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 a serving of the main meal should take vegetables and a quarter protein (meat, cheese) and carbohydrates (cereals).
- Fruits to eat to 16.00, and allowed sweetness (honey, dried fruit) — until 12.00.
- To avoid overeating, as eating large quantities of food leads to an increase in 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 excessive salt leads to edema.
What you can eat and what is not (table)
One of the principles of correct nutrition for weight loss is the use of products that do not cause the deposition of fat, and provide energy level throughout the day.
| What can I eat | What not to eat |
|---|---|
| Pastry | |
| Pastries from whole wheat, rye, buckwheat, almond, oatmeal without sugar | White bread wheat flour, sweet pastries |
| Meat | |
| Lean pork, rabbit meat, beef | Fatty pork, beef. Sausages |
| Bird | |
| Chicken, Turkey | Duck, goose |
| Fish and seafood | |
| Cod, hake, chum salmon, pike, walleye, mullet, tuna, mackerel, herring, trout, herring, Pollock. Seaweed, shrimp, oysters | Salty, smoked fish, canned crab sticks |
| Eggs | |
| Hard boiled, scrambled, in the composition of foods | |
| Dairy products | |
| Cottage cheese (1-8% fat), kefir, yogurt, low-fat sour cream | Thick cheese, sour cream, cream. Store-bought yogurts with additives, glazed cheese |
| Cereals | |
| Green and brown buckwheat, bulgur, barley, groats Artek, oatmeal, brown rice. Peas, chickpeas, mung, lentils, beans | Oat cereal, muesli, sugar, white rice, semolina |
| Oil | |
| Olive, Flaxseed, coconut, sunflower and other vegetable oils. Butter, ghee | Margarine, mayonnaise |
| Vegetables | |
| Cucumbers, tomatoes, carrots, onions, cabbage, red, Beijing, cauliflower, eggplant, avocado, zucchini, bell pepper, spinach, lettuce, spinach, parsley, dill. Sauerkraut | Preservation. Potatoes mashed or fried |
| Fruit | |
| Apples, pears, plums, raspberries, cherries, strawberries, cherries, currants, mulberries, peaches, oranges, tangerines, grapefruit, apricots, kiwi. Limited to: bananas (1 per day), grapes | |
| Dried fruits and nuts | |
| Walnuts, cashews, hazelnuts, 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 |
| Desserts | |
| Honey, date syrup, sugar, dark chocolate | Confectionery, ice cream, candy, milk and white chocolate, cookies |
| Drinks | |
| Black, green, mint, chamomile tea, coffee, chicory, barley drink without sugar | Alcohol, sweet drinks |
How to make a menu
To food benefits and contributed to weight loss, 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 norm 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 consist of protein and slow carbs for long-lasting feeling of satiety, for example, scrambled eggs and porridge pancake with cottage cheese filling, etc.;
- lunch should 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;
- should not take food without feeling hungry, as eating 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 hearty and healthy meals with a balance of proteins, fats and carbohydrates, which not only promote effective weight loss, but also provide the body with the necessary 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,
- Afternoon snack: cottage cheese pie with berries;
- Dinner: chicken salad with cucumbers and cabbage.
Tuesday
- Breakfast: pancakes (with banana instead of sugar), sour cream, tea or coffee;
- Lunch: tuna salad, banana;
- Afternoon tea: pancakes from the liver, salad with tomato and cucumber;
- Dinner: baked salmon 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 wholemeal;
- Dinner: cottage cheese protein pudding.
Thursday
- Breakfast: pancakes made from whole wheat flour, cottage cheese with berries;
- Lunch: chicken fillet, pasta from durum wheat, lettuce tomato and cheese, pear;
- Afternoon snack: baked apples and peaches;
- Dinner: boiled shrimps, lettuce, egg, onion and lemon juice.
Friday
- Breakfast: omelette of 3 eggs with tomatoes, green tea;
- Lunch: roast Turkey with courgette and peppers, movie, cherry;
- Afternoon snack: mashed potatoes with cottage cheese and banana;
- Dinner: salmon pie and cauliflower.
Saturday
- Breakfast: sandwich of rye bread with cheese and avocado, coffee;
- Lunch: boiled shrimp, brown rice, Chinese cabbage salad, Apple;
- Snack: cottage cheese with yogurt and nuts;
- Dinner: baked mushrooms, salad.
Sunday
- Breakfast: pancake, cottage cheese with nuts;
- Lunch: chicken cutlet on pair, vegetables, fruits;
- Snack: Greek yogurt with berries;
- Dinner: halibut, salad.
Recipes
A large number of available foods in the menu allows you to cook delicious dishes of meat, fish, cereals and cheese as well as use almost all methods of thermal processing of food.
Tomato soup
To prepare the soup, you will need 800 g of tomatoes, two onions, and garlic (2 cloves), carrots and greens.
Onions cut into rings, carrots shredded on a grater and fry in butter for 5-7 minutes. Then the dressing mixed with tomatoes and stew on low heat for 10 minutes. After cooking the soup fill with greens, add salt and seasoning, and then pulverized with a blender. Serve tomato soup with sour cream.
Chicken spinach
Ingredients: chicken (half a kilo) of frozen or fresh spinach (250 g) cheese (100 g), onion (1 PCs.), few cloves of garlic, sour cream (200 g), vegetable oil and seasonings.
Chicken fillet cut lengthwise into several pieces with a thickness of about 1 cm, salt. Also crushed onions and washed spinach. Then on a heated pan put 1 tbsp oil, spinach, sour cream, pressed garlic and salt. Stew for 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.
Baked beef burgers
To cook the patties, use 1 kg of ground beef, onion, 200 grams of cabbage, 2 eggs, salt, pepper.
Onions are cut and milled immersion blender, and cabbage twist on the meat grinder as ground meat. Mix all ingredients, form patties and put on a baking tray lined with parchment paper.
Meatballs baked in the oven for 40 minutes. The dish is served with vegetable salad.
Okroshka on kefir
For making hash you will need steamed or boiled chicken breast, boiled eggs, radish, avocado, cucumbers, parsley, dill, onion, yogurt, mineral water.
Breast, eggs, cucumbers, avocado and radish cut into cubes, greens are milled. Further ingredients pour kefir and mineral water (half a Cup), add salt.
Scrambled eggs with shrimps
Ingredients for scrambled eggs: 200 g of frozen shrimp and broccoli, 4 eggs, 0.5 cups milk, salt, parsley.
Whisk eggs with milk and salt. On a non-stick pan spread the shrimp, broccoli and pour the whipped mixture. To make an omelet should be within 5-7 minutes under the lid on low heat. Before serving the omelet, you can sprinkle with herbs.
Baked mushrooms
For cooking you will need the mushrooms (700 g), balsamic vinegar (40 ml), 3 cloves of garlic, vegetable oil (2 tbsp), salt, pepper and other spices to taste.
Preparation of the marinade: crush the garlic and mix with salt, spices, oil and vinegar.
Mushrooms should be washed, and large mushrooms cut into 2-3 parts. Then mushrooms, pour the marinade, mix and leave for 25-30 minutes. Next, the mushrooms baked in parchment paper or baking sheet for 20 minutes at 200 degrees.