How to make food menu for weight loss that the food was delicious, not to feel constant hunger and to have a significant result? The proposed menu for the week for weight loss allows you to lose weight quickly and feel great.
Proper menu for weight loss
According to experts-nutritionists, for rapid weight loss the daily diet of calories it is advisable to reduce to 1200, no less. An adult, consuming less than 1000 calories a day, simply harm your body by depriving it of the minimum of nutrients needed for normal functioning.
Note that diet menu for weight loss, calculated on 1200 calories, suitable for people of average height and build who lead a sedentary lifestyle and rarely do sports. This diet is quite useful for those who want to lose weight but don't want to regularly visit the gym. If you are a grown woman who has no serious health problems, you can stick to this eating plan. Diet, limited consumption of 1200 calories in day will allow to lose weight even those who lead a sedentary lifestyle. In the composed 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 the most simple recipes, which are great in taste and enjoyable meals. Using this program you can create and menus for a month for weight loss. To fix the result will help you workout at least twice a week. It will be useful to take during the diet, a multivitamin containing calcium.
Weight loss menu for each day
In this eating plan in the preparation of dishes using the healthy foods with low fat content. The concept of "portion" in our menu of proper nutrition for weight loss should be understood as follows: the food should be placed in a small deep Cup (bowl) volume of 200-250 ml. the Menu for the day for weight loss balanced and include optimal amounts of carbohydrates, proteins and fats.
Day 1
Breakfast:
- one serving of cereal with low fat milk;
- 1 banana.
Lunch:
- a sandwich of fresh wheat bread with lettuce and Turkey meat (100 g), seasoned with light mayonnaise, mustard and ground pepper;
- a piece of cheese "mozzarella";
- 2 kiwi.
Dinner:
- 120 g steamed fish low-fat varieties (e.g., flounder);
- 2 small tomatoes, cut into slices, sprinkle top with grated Parmesan cheese and lightly baked in the oven or microwave;
- 180 g of cooked broccoli;
- 180 g couscous;
- 120 g milk pudding.
Day 2
Breakfast
- prepare a smoothie by mixing in a blender, 240 ml skim milk, 1/2 banana and 150 g of fresh berries (can be frozen);
- half of English muffin ("muffin").
Lunch
- a serving of vegetable soup;
- wrap in thin lavash vegetable cutlet, a few leaves of lettuce, and season with a light sauce;
- 150-180 ml low-fat yogurt;
- 50 g of grapes.
Dinner
- 120 g chicken meat without skin and bones and fry on the grill;
- 100 g baked beans;
- 3 small boiled potatoes, dressed with a small amount of vegetable oil and herbs.
Day 3
Breakfast
- 3 tablespoons of oat flakes of fast preparation pour 150 ml of milk and cook in the microwave, add a half of an Apple sliced, and 1 tbsp of honey.
Lunch
- prepare chicken salad: slice 120 g chicken meat, boiled, without skin 50 g of red grapes, add 1 tbsp of ground roasted almonds, place on lettuce leaves and season with 1 tbsp low fat sour cream and 1 tbsp low-fat mayonnaise;
- 1 banana.
Dinner
- 120 g boiled shrimp;
- bake in oven 1 potato, application of sauce "salsa" (3 art. L.) and mayonnaise (1. V. L.);
- 300 g steamed spinach;
- serving of ice cream with low fat content.
Day 4
Breakfast
- cut half of English muffin, put some thin slices of Apple and sprinkle with grated cheese (preferably low fat) and baked in the microwave (30 seconds in the "high");
- 180 g low-fat yogurt, you can sprinkle ground almonds
Lunch
- a serving of vegetable soup (tomato, mushroom, broccoli);
- roll with beef: wrap in thin lavash 80-90 grams beef cut into thin slices and toasted, lettuce, sliced tomatoes, and season with cream of horseradish and/or mustard;
- 1 portion of raw vegetables;
- 1 pear.
Dinner
- 100 g boiled or stewed salmon;
- 1 serving of salad: grated carrot and Apple, finely chop the cabbage, add 1 tsp of sugar and a dressing of natural yoghurt or low-fat mayonnaise;
- 150 g brown rice;
- 100 g of canned pineapple in its own juice
Day 5
Breakfast
- one serving of Breakfast cereal with low fat milk (240 ml) with the addition of berries (100 g) and crushed nuts (1 tbsp).
Lunch
- a piece of wheat bread with a slice of cheese low-fat varieties;
- ¼ Serving of baked beans;
- cucumber;
- 100 g low fat curd cheese 5-6 slices of Mandarin.
Dinner
- 100 g pork fillet, fried in vegetable oil;
- 1 Cup pumpkin puree (you can season with ground cinnamon);
- 2-3 servings of green salad, seasoned with 2 tbsp low-fat sauces;
- 120 g frozen yogurt and 100 g of fresh berries.
Day 6
Breakfast
- dried in the toaster a slice of bread from buckwheat flour with peanut butter and thinly sliced banana slices;
- 240 ml milk 0,5 % - 1,5 % fat.
Lunch
- tuna roll: lightly brush with a thin pita bread 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 natural yoghurt;
- a half of a banana.
Dinner
- jambalaya: mix ¾ serving of boiled brown rice, 100 g of corn kernels, diced sausage, chicken or Turkey (60 g), 50 g red canned beans, 70 g of sauce "salsa", to warm up.
- 2-3 servings of steamed spinach;
- 1 Apple medium size.
Day 7
Breakfast
- half of English muffin, 2 slices cheese, slice of tomato;
- ½ Cup of steamed spinach;
- 1 egg, cooked "hard boiled" or "in the bag";
- 1 small grapefruit.
Lunch
- salad: mix 120 g of canned black beans, 120 g of Mandarin (slices), finely chopped half sweet red pepper, a few thin rings of red onion and feathery green onions, season with 1 tbsp vinegar, lay on lettuce leaves;
- a piece of wheat yeast-free bread like "pita";
- 1 pear.
Dinner
- 120 g fish, boiled or grilled;
- 1 potato, baked with a small amount of butter or margarine;
- 1 portion of stewed zucchini;
- 120 g pineapple, canned in its own juice.
Proper nutrition
In the menu for the week for weight loss fresh ingredients and almost no convenience foods, and sauces and condiments are recommended in moderation. Instead of mayonnaise it is better to use sour cream or natural yogurt. You can find a lot of diet recipes for sauces that will add originality to any dish and will add a lot of calories. As beverages, you can use green tea and mineral water without gas. Some needlessly exclude from a diet meat and fish, believing that to lose the extra pounds 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.