Weekly menu for weight loss

Many women and men still the main topic of nutrition and closely associated with weight loss. Depends on good health, mood and attractive appearance, which brings with it confidence. The subject proper nutrition, diet, food choices the menu is dedicated to the incredible number of books, reveal the secrets of weight loss. But where to start? The best option is to select a menu for the week weight loss. Later you can use it as a basis for the power system.

menu weight loss in a week

The basic principles of nutrition for weight loss

Universal recipe how to and what to eat to lose weight, do not exist. Determine the best menu for quick weight loss is to take into account the individual characteristics of the organism. Years of research in this area, the researchers were able to develop a framework that reflects the principles of proper nutrition, taking into account important factors:

  • Menu for weight loss should stay diversified balanced content of proteins, fats, carbohydrates.
  • Mode of nutrition is associated with the consumption of those who want to lose weight grain.
  • To maintain the balance of vitamins in the body, you need to include in your daily menu fruits and vegetables.
  • When losing weight, you can't leave the menu dairy products, but with age it is better to use them only in limited quantities.
  • The weekly menu is fish, which is a source of healthy omega-3 fatty acids.
  • Completely eliminate fat from the diet absolutely not, but the weight loss is better to replace the animal-plant.

Violation of the right nutrition and prevent weight loss bad habits, but physical activity are welcome. Without visiting the gym to lose weight is difficult: the menu diet food and proper diet is only part of the necessary programme of weight loss. If you don't want a long time to drop weight, you should consider two important factors. Rapid weight loss plan menu at least a week and eat fresh foods, such as diet lean meat, fish, vegetables, cheese, fruit.

How to make a menu?

Menu planning for a week — here's where to start. This depends on how to effectively lose weight, lose those extra pounds. Another positive side of the menu planning for weight loss to save time and resources, because meat, vegetables, fruits, fish, dairy products, drinks some must be purchased in advance.

Before going to the store, pre-assemble or to review the menu. When choosing foods, rely on the daily amount of protein, fat, carbohydrates, and compatibility products. Even weight loss, it is recommended to snack between Breakfast, lunch, dinner, fresh fruits or nuts, which also must be taken into account when drawing up the menu.

Sample menu for a week for men and women

If you decide to lose weight, begin to implement the task using the sample menu for the week for effective weight loss. The extra pounds will not go away immediately. Stick to the right diet, doing the menu so that in everyday life not to experience discomfort. Ideally this government should be shut the whole time, include in the diet of different food. Estimated weekly menu for dieters looks like this:

1. day (Monday)

  • The daily calorie content: 1,200 kcal.
  • Breakfast: oatmeal (100 g), green tea. Porridge can add raisins.
  • Snack: 1 Cup low-fat yogurt, granola bars (2 Pcs.)
  • Lunch: 100 g boiled rice, chicken breast, tomatoes, a glass of mineral water without gas.
  • Snack: kiwi fruit or low-fat yogurt.
  • Dinner: crab meat, salad, vegetables, mineral water.

2. day (Tuesday)

  • The daily calorie content: 1,200 kcal.
  • Breakfast: 2 bread, 1 boiled egg, tea or coffee without sugar. You can change drinks, tea for weight loss.
  • Snack: nuts, pears.
  • Lunch: beef steak, cucumber or other vegetables.
  • Snack: grain bread, carrot juice.
  • Dinner: fish stew (low-fat varieties), salad, mineral water without gas.

3. day (Wednesday)

  • Daily caloric: up to 1185 calories.
  • Breakfast: buckwheat porridge (100 g), green tea or coffee.
  • Snack: low-fat cottage cheese, mineral water.
  • Lunch: salad of octopus, soft cheese (60 g), tea.
  • Afternoon snack: natural yoghurt (125 g), vegetable salad seasoned with lemon.
  • Dinner: scrambled eggs, tomato, mineral water.
recipe meat

4. day (Thursday)

  • Daily caloric: up to 1185 calories.
  • Breakfast: oatmeal (100 g), grapefruit, green tea or coffee.
  • Snack: 1 boiled egg, vegetable juice.
  • Lunch: risotto with mushrooms, mineral water.
  • Snack: Apple, cheese (125 g), tea.
  • Dinner: vegetable salad with cheese, mineral water.

5. day (Friday)

  • Daily caloric: up to 1150 calories.
  • Breakfast: cheese (30 g), muesli bars, dried apricots (60 g), green tea.
  • Snack: cottage cheese (125 g), mineral water.
  • Lunch: boiled beef (150 g) green peas, vegetable juice.
  • Snack: baked tomatoes and onions mushrooms mineral water.
  • Dinner: shrimp (200 g), vegetables and mineral water.

6. day (Saturday)

  • Daily caloric: up to 1120 calories.
  • Breakfast: buckwheat porridge (100 g), vegetable oil (1 tbsp), tea.
  • Snack: fresh tomatoes, Basil, mozzarella cheese (100 g).
  • Lunch: fish (100 g), on the grill, potatoes (boiled), vegetable salad with lemon juice
  • Snack: low-fat yogurt (125 g), mineral water.
  • Dinner: vegetable stew, tea.

7. day (Sunday)

  • Daily caloric: up to 1140 kcal.
  • Breakfast: low-fat cottage cheese (150 g), dried fruits (100 g), coffee or tea without sugar.
  • Snack: yogurt (1 Cup), muesli bars (2 Pcs.)
  • Lunch: bean stew with greens and lemon, green tea.
  • Snack: boiled egg (1 piece), Apple, tomato mineral water.
  • Dinner: boiled beef (150 g), cabbage salad (100 g), mineral water.

Recipes diet meals for weight loss

Weight loss is important to consume fresh vegetables, fruit, meat, dairy products, you should also plan your menu and diet. The principle of proper nutrition involves avoiding harmful foods, restructuring the system, eat small portions. With recipes diet meals to lose weight, bring the weight of the optimal settings, work faster, and the prize is a slender figure and cheerfulness.

Diet meals for weight loss is based on two principles: low-calorie and easy cooking process. Keep the maximum amount of nutrients meat, fish, vegetables, fruits creating a menu is another important factor which separates the diet recipes. In this way they are useful for those who want to lose weight.

Beef, rice and vegetables

Based on 800 g of beef tenderloin take:

  • round rice (2 cups),
  • half a stalk of leek,
  • cucumbers (2 small pieces)
  • dill, parsley,
  • thyme (2 sprigs),
  • soy sauce,
  • Bay leaf,
  • black polka dot.

Preparation:

  1. Rice in the evening to fill with plenty of water and leave overnight in the refrigerator.
  2. A pot of cold water, put the meat, cook over high heat grease after 2 minutes, remove, drain the broth into the sewer.
  3. Again put the piece of beef in cold water, pre-cut into four pieces, boil the meat again.
  4. Sprigs of herbs tied to a string along with leeks and plunge into boiling water, add 10 minutes before the meat is cooked with black pepper, bay leaf.
  5. Cooking diet food lasts up to 60 minutes.
  6. At the same time when the meat is cooked side dishes. This rice, which stands on the night, drained the water, rump washed, pour water into a saucepan (4 cups) and put on fire and bring to a boil.
  7. After 15 minutes, remove from heat, add chopped cucumber, leek, soy sauce.
  8. Linkage of nutrition to the dish of lemon juice.

Diet salad (eggplant, Apple, peas)

To prepare diet salad, 300 g eggplant, you need to take:

  • Apple (1 Pcs.)
  • green peas (100 g),
  • boiled egg;
  • bow.

Preparation:

  1. From eggplant to remove the peel and saute in small amount of oil in the pan.
  2. Add diced onions, stir and immediately remove from heat.
  3. When the vegetables have cooled, mix them with chopped Apple pieces, peas and egg.
  4. Supplement diet salad dressing to taste. For this purpose, a suitable vegetable oil (1 tablespoon) or lemon juice salt.

Omelet with cheese and spinach

omelet

Excellent recipe menu for weight loss is air omelet, which is made of:

  • low-fat cottage cheese (50 g),
  • eggs (2 Pcs.)
  • olive oil (1 tablespoon),
  • spinach (70 g).

Preparation:

  1. Yolk beaten with a little water, stir fried spinach, then add egg whites.
  2. Put the omelette in a frying pan with cheese in the center, bake pancakes. Before serving, folded in half.
  3. Topping diet omelette to use grated cheese.