Menu for every day for weight loss. Diet proper nutrition

This tale is about how to create a healthy nutrition menu that is suitable not only for losing weight, but also for improving your well-being, raising your tone and having a good mood. How to provide recipes for each snack so that you eat only healthy foods? Is it possible to make proper nutrition so attractive that we no longer return to fast food and “goodies”, because of which we accumulate fat under the skin and cholesterol in our blood vessels?

Hello friends! We all know that our body needs different ratios of ingredients at different stages of life. How can you avoid standing too long in the kitchen, but at the same time provide for the needs of everyone, from kids to grandparents? What can you do to make food healthy for the whole family? At first glance, the task seems difficult. But is it? It's time to figure out the proper nutrition menu.

Let's understand the concepts

Nutrition menu

Healthy and unhealthy types of food

Judging by the speed with which new fast food chains are springing up in big cities, we have not yet sufficiently realized the harm that these establishments cause to our health. And we are not just talking about the problem of excess weight. By eating incorrectly, you can upset your digestion and develop problems with your liver, heart, kidneys and other organs. Fast food factories (all those McDonald's and Burger Kings) pose the greatest danger to children. Everything is so delicious and beautiful! How can a child not be tempted?

A proper nutrition menu should not be less attractive. It simply must remain tasty and healthy at the same time! But it is better to exclude a number of products. I will give a small table of the most common healthy and harmful products, without touching on exotic and expensive ingredients.

Table of products and dishes.


Many things can be easily and safely prepared at home from available products. For example, everyone's favorite mayonnaise. Here is the simplest recipe:

• egg or egg yolk;
• 70-100 g of vegetable oil, preferably olive;
• half a teaspoon of salt;
• a teaspoon of sugar;
• a teaspoon of lemon juice;
• spices to taste and as desired.

Place a raw egg, sugar, salt in a container and add oil. Grind with a blender. Add lemon juice and spices (for example, mustard powder, pepper) and grind again. If the mayonnaise turns out liquid, it means there is not enough oil.

You yourself understand that a proper nutrition menu for a woman or a man, a child or a grandmother does not mean that you sit on it for 30 days or six months and then start eating whatever you like. You need to create a diet that you can stick to for the rest of your life without burdening yourself with unnecessary restrictions.

As a budget option, you can choose recipes in which expensive products are replaced with cheaper ones. The most important thing is that the food remains varied and contains all the necessary and beneficial substances.

Another tip: try not to eat yesterday's reheated food. If there is anything left, it’s better to make a cold dish from yesterday. Better yet, prepare it for the day.

By following simple recommendations, you can get rid of old ailments and bring your weight back to normal. If you are still in doubt, come to our Online Healthy Body Academy . You will see for yourself how important it is to eat well. A healthy nutrition menu will no longer seem like a whim or something unattainable. And in addition to everything, you will rid yourself of any chronic ailments and again move to the “Health” zone

That's all for today.
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Everyone knows that even after reading a dozen books about losing weight, it can be quite difficult to independently organize daily proper nutrition. Therefore, especially for site visitors, gastroenterologist at the Beauty Park clinic, representative of the newest specialization - dermatogastroenterology, Svetlana Grishchenko, has developed a dietary menu for the week.

This menu details each day - breakfast, lunch and dinner. This dietary diet can be called complete and balanced, because it includes all vital products, and the number of calories so that weight gradually begins to decrease.

Menu for weight loss for a week

Monday (1100 kcal)

7.00-9.00
First breakfast:
200 g of oatmeal, cooked in 0.5% milk with 50 g of fresh or frozen berries; tea or skin without sugar and milk.
11.00-12.00
Lunch:
2 peeled carrots.
14.00-15.00
Dinner:
100 g cooked buckwheat; a serving of vegetable stew or fresh vegetable salad, seasoned with a tablespoon of olive oil.
16.00-17.00
Afternoon snack:
½ cup chopped fruit (pear, apple, nectarine, kiwi)
tea without sugar or water.
19.00
Dinner:

Tuesday (1450 kcal)

7.00-9.00
First breakfast:
200 g cottage cheese 0-2% fat, ½ banana, tea or kozhe without sugar and milk.
11.00-12.00
Lunch:

1 orange or grapefruit.
14.00-15.00
Dinner:
100 g cooked brown rice; a portion of steamed salmon, 300 g of warm vegetables (carrots, broccoli, cauliflower), seasoned with 1 tsp vegetable oil;
16.00-17.00
Afternoon snack:

19.00
Dinner:

Wednesday (1350 kcal)

7.00-9.00
First breakfast:
200 g oatmeal, cooked in 0.5% milk with 1 medium apple and 1 tsp. cinnamon;
11.00-12.00
Lunch:

14.00-15.00
Dinner:
a serving of vegetable soup (it is allowed to consume any soup cooked in low-fat broth, strictly without meat)
16.00-17.00
Afternoon snack:

19.00
Dinner:
200 g of light cottage cheese casserole without sugar, with cinnamon, cottage cheese should have 0-2% fat content,
a glass of kefir 0-2% fat, cranberry juice without sugar.
Before bedtime:

Thursday (1570 kcal)

7.00-9.00
First breakfast:

11.00-12.00
Lunch:
2 peeled carrots, dressed with a tablespoon of olive oil.
14.00-15.00
Dinner:

16.00-17.00
Afternoon snack:
a sandwich made from a piece (30 g) of Borodino bread with 50 g of low-fat cottage cheese, a pinch of salt, pepper and tomato slices;
19.00
Dinner:
boiled or baked chicken fillet (80g), 300g of oven-stewed vegetables (parsnips, turnips, onions, carrots) with herbs, seasoned with 2 tablespoons of olive oil; 200 ml 0.5% milk or kefir.
Before bedtime:
fruit or herbal tea without sugar and milk.

Friday (1335 kcal)

7.00-9.00
First breakfast:
a piece (30g) of rye bread;
1 boiled egg; green salad leaves 1 cucumber, 1 bell pepper, coffee or tea without milk and sugar.
11.00-12.00
Lunch:
2 peeled carrots, dressed with a tablespoon of olive oil.
14.00-15.00
Dinner:
a serving of vegetable soup (it is allowed to consume any soup cooked in low-fat broth, strictly without meat).
16.00-17.00
Afternoon snack:
2 slices dark chocolate; freshly squeezed orange juice.
19.00
Dinner:
a small portion of boiled chicken or turkey, a salad of fresh vegetables dressed with a spoon of olive oil.

Saturday (1100 kcal)

7.00-9.00
First breakfast:
200 g oatmeal, cooked in 0.5% milk with 1 medium apple and 1 tsp. cinnamon;
tea or coffee without sugar and milk.
11.00-12.00
Lunch:
150 g low-fat natural yoghurt.
Dinner:
14.00-15.00
100 g boiled buckwheat, 100 lean beef, 200 g lettuce salad, 1 zucchini and 1 tomato seasoned with 1 tablespoon of olive oil.
16.00-17.00
Afternoon snack:
berry smoothie: grind in a blender a mixture of 100 g of low-fat cottage cheese, ½ cup of berries (blueberries, lingonberries, raspberries or strawberries), ½ cup of 0.5% milk.
19.00
Dinner:
a small portion of steamed sea bass with boiled vegetables, 1 glass of tomato juice, 1 rye bread, seasoned with low-fat cottage cheese with herbs and garlic.

Sunday (1570 kcal)

7.00-9.00
First breakfast:
200 g of muesli with berries or fruits with 0.5% milk, a medium apple or grapefruit, tea or coffee without milk and sugar.
11.00-12.00
Lunch:
half a grapefruit, 20 g walnuts.
14.00-15.00
Dinner:
100 g cooked brown rice; a portion of steamed salmon, 300 g of warm vegetables (carrots, broccoli, cauliflower), seasoned with 1 tsp vegetable oil;
16.00-17.00
Afternoon snack:
100 g of grain cottage cheese (up to 4% fat content);
½ cup chopped fruit.
19.00
Dinner:
a serving of vegetable omelet, 200 g of vegetable salad, seasoned with 1 tablespoon of olive oil.

Water, freshly squeezed juices, mineral water and herbal tea can be drunk in any quantity. You should drink it an hour before your meal and no earlier than 30 minutes after your meal.

1. Proper nutrition for weight loss means certain and constant eating hours.
2. Set realistic goals for yourself. Ideally, you should strive to lose at least one kilogram per week. Even if this figure seems too small to you, remember that the results of gradual weight loss last longer than the effect of an express diet.
3. Reward achievements. When you are on a diet, it is important to encourage your perseverance and willpower every one to two weeks - this strengthens your determination to stick to the end and follow the diet with initial zeal. Give yourself small incentive prizes.
4. Don't be too hard on yourself. If you overeat chocolate once or do not lose the planned kilogram per week, do not beat yourself up. You just need to find the strength to return to a healthy diet the next day.
5. Eat often, but in small portions. Try to have enough protein in your weekly diet. You can snack on light, high-fiber foods, such as dried fruits. Drink plenty of lime and ice water or herbal tea to fill your stomach.
6. Choose exercises to your liking. If you hate the thought of going to the gym, take advantage of every opportunity to exercise. Forget about the elevator! Walking for two hours at a moderate pace will burn as many calories as a holiday meal and a glass of wine.
7. Reduce your portion sizes. Change your usual plate to a smaller one.

Often, many representatives of the fair sex, trying to achieve ideal forms, exhaust themselves with tedious workouts and sit on strict diets for a long time. Perhaps they simply do not know that there is a simple and effective way to achieve this goal without subjecting their body to such serious tests.

This method, called a proper nutrition system, helps not only to get rid of excess weight, but also normalizes the functioning of all organs and systems of the human body. In addition to its high efficiency, the proper nutrition system is distinguished by the variety and balance of its menu, thanks to which people who dream of losing weight eat tasty, fairly varied food and at the same time manage to realize their dream.

Look video about the rules of proper nutrition for weight loss:

Basic principles of proper nutrition

The concept of proper nutrition, being essentially a diet, is based on a number of principles that require strict adherence.

• Breakfast is a must a meal that no one should skip. It functions as a kind of starter, starting metabolic processes in the human body in the morning.

A person who has a hearty breakfast will never overeat during lunch and dinner.

You should only snack on healthy foods: natural yogurt, fresh fruit, nuts or a handful of dried fruits.

Methodically chewing each piece leads to a feeling of fullness coming from less food, and this cannot but affect the reduction in the number of calories consumed.

• A proper diet requires drinking plenty of clean drinking water. It is necessary not only for the normal functioning of all vital organs and systems, but also for maintaining the level of daily water balance in the human body.

In addition to juices, tea and coffee, every person should drink at least six glasses of water (preferably mineral) every day.

• In proper nutrition, there is no place for foods that provide the human body with only “empty” calories. They should be completely excluded from the daily menu, replaced with healthy products, for example: instead of white bread, it is better to eat whole grain bread, instead of sweets - dried fruits, and chips can be replaced with a small amount of nuts.

• It is unacceptable to overeat before bed, and also eating in the middle of the night. You need to have dinner a couple of hours before going to bed. The feeling of acute hunger can be muffled with a glass of low-fat kefir.
• Method of cooking food is also of great importance. If possible, you should avoid fried foods, giving preference to dishes prepared by baking, stewing, boiling, and grilling.

Sample healthy nutrition menu for the week:

In order for efforts to normalize weight to be successful, it is necessary to create a balanced menu for the week, since it:

1. It will save you from daily thoughts about what to cook tomorrow.
2. Will protect your wallet from unnecessary expenses.
3. Saves time from frequent visits to the supermarket.

A healthy nutrition menu designed for people of different genders and ages can differ significantly. Let's look at its different options based on this aspect of dietetics.

The body of young girls, as a rule, is distinguished by an active metabolism and the absence of severe chronic diseases, so excess body weight at this age is associated with an unhealthy lifestyle: insufficient physical activity and eating large amounts of fast food. What products should a healthy weekly nutrition menu for girls contain?

• A growing body needs large amount of proteins, which are found in lean meats, eggs, fish and many plant foods. The preferred method of cooking fish and meat is baking, stewing, grilling and steaming.
• To provide the body with energy it is necessary complex carbohydrates contained in grain crops. Therefore, a balanced menu must contain all kinds of cereals and whole grain bread.
• The musculoskeletal and nervous systems need calcium, which is found in all dairy products: kefir, milk, cottage cheese, cheese.
• Maintain high hemoglobin level A diet containing a sufficient amount of red meat, liver and beans will help in the blood of a young girl.

And now we offer an approximate version of the proper nutrition menu for girls to lose weight for a week. All that remains is to make a reservation about the size of one serving.

The approximate weight of a serving of porridge and vegetable salad is 150 g, a serving of soup or broth is 250 g.

Since one of the indispensable conditions for proper nutrition is the inadmissibility of overeating, the amount of food eaten at one time should leave a feeling of slight hunger.

Monday

1. Breakfast: milk oatmeal with dried fruits, a glass of black tea.
2. Lunch: vegetable salad, a portion of weak meat broth, a piece of baked fish fillet, 250 ml of fruit juice.
3. Afternoon snack: 200 ml of yoghurt with pieces of fruit.
4. Dinner: salad of fresh carrots and white cabbage, folded rice. A portion of stewed mushrooms.

Tuesday

1. Breakfast: a large apple baked in the oven with honey and a small amount of nuts, 250 ml of green tea.
2. Lunch: fresh radish salad with sour cream, fresh vegetable soup, 250 ml of berry jelly, some fruit.
3. Afternoon snack: a handful of dried fruits (you can take dates, prunes and dried apricots).
4. Dinner: any salad from your favorite vegetables, one large potato baked with cheese, a glass of vegetable juice.

Wednesday

1. Breakfast: toast made from whole grain bread and brushed with a little honey, an orange, a glass of tea or freshly squeezed juice.
2. Lunch: light fresh fruit salad, pumpkin cream soup with fresh herbs, whole grain bread, green tea.
3. Afternoon snack: a glass of curdled milk, a large banana.
4. Dinner: stewed vegetables, a portion of steamed chicken breast with garlic and cream sauce, fresh apple compote.

Thursday

Friday

1. Breakfast: medium fat cottage cheese (5%) with pieces of fresh fruit or berries, a glass of green tea.
2. Lunch: salad of fresh tomatoes and cucumbers, fish soup with pieces of boiled fish, a piece of rye bread, 250 ml of vegetable juice.
3. Afternoon snack: hard-boiled egg, green apple.
4. Dinner: fresh fruit slices, vegetable casserole, two slices of low-fat cheese, a glass of black tea.

Saturday

1. Breakfast: Multigrain flakes with low-fat milk and fresh berries.
2. Lunch: green vegetable salad (broccoli, bell peppers, Chinese cabbage, cucumbers), pureed cauliflower soup, minced lean meat cutlet, fruit and berry compote.
3. Afternoon snack: whole grain bread with butter, a glass of black tea.
4. Dinner: white cabbage salad, barley porridge, stewed meat, 200 ml of vegetable juice.

Sunday

1. Breakfast: a portion of pancakes with apple-honey sauce, 250 ml of medium-fat milk.
2. Lunch: tomato and sweet corn salad, fresh mushroom soup with croutons, cranberry juice.
3. Afternoon snack: cottage cheese casserole with fresh berries, fruit (your choice).
4. Dinner: a portioned piece of grilled fish, stewed vegetables, a glass of fruit juice.

For weight loss for men

Obesity is most dangerous for the male body, since it is prone to the formation of visceral fat, which is deposited not so much under the skin as around vital organs: the heart, liver, pancreas. This feature is fraught with a high risk of strokes and heart attacks.

A balanced nutrition menu for men, compiled for a week, should include dishes whose daily calorie content is within 2500 calories.

What rules should you follow when creating a diet for weight loss for men?

• First of all, it is necessary to exclude the consumption of foods high in fat (convenience foods, sausages and mayonnaise). It is very useful to use lemon juice to dress vegetable salads.

You should strictly limit your intake of salt and sugar: drink tea with honey or sugar substitutes, and you should completely avoid baked goods.

• The high content of proteins necessary to maintain good physical well-being can be achieved through the consumption of dietary varieties of meat and fish.
• Dishes for men are best baked in the oven or cooked in a double boiler, completely avoiding frying food in oil.
• Healthy drinks for men are coffee, clean drinking water and tea.

The permissible daily alcohol intake should not exceed 100 ml.

We offer an approximate diet of the correct menu for weight loss for men for a week. The weight of a portion intended for a man's nutrition should slightly exceed the weight of a woman's portion.

The amount of porridge eaten during breakfast should be 200 grams, and the weight of a serving of salad should be the same. The weight of a portioned piece of meat or fish is 150 g.

Nutritionists recommend that men who adhere to this menu for a week drink a glass of clean drinking water every hour, and also completely stop consuming sugar by introducing sugar substitutes into their healthy diet.

Monday

1. Breakfast: corn grits porridge cooked in water and milk (1:1), banana, black tea with sugar substitute.
2. Lunch: beef chop, boiled potatoes in their jackets, two oranges.
3. Dinner: one hard-boiled chicken egg or four quail eggs, a portion of curd mass.

Tuesday

1. Breakfast: Hercules porridge, apple, berry jelly (no sugar).
2. Lunch: a couple of fresh cucumbers, a quarter of a chicken.
3. Dinner: vegetable soup, cooked without the use of spicy seasonings and lightly salted.

Wednesday

1. Breakfast: multigrain porridge with milk, a small bunch of grapes, green tea with sweetener.
2. Lunch: several slices of hard cheese (total weight 100 g), a couple of tangerines or one large orange.
3. Dinner: vegetable salad with croutons, two hard-boiled chicken eggs (or four quail).

Thursday

Friday

1. Breakfast: oatmeal cooked with half-and-half milk, banana, brewed black coffee with sugar substitute.
2. Lunch: fish baked in foil, a glass of drinking yogurt or low-fat kefir.
3. Dinner: leek salad seasoned with vegetable oil, hard-boiled egg, piece of boiled diet sausage.

Saturday

1. Breakfast: buckwheat porridge, apple, fruit jelly.
2. Lunch: lamb chop, side dish of boiled potatoes and stewed beans.
3. Dinner: curd mass, 200 ml low-fat milk.

Sunday

1. Breakfast: corn flake porridge, orange, black tea.
2. Lunch: fresh cucumber, two hot ham sandwiches baked in the oven.
3. Dinner: a dozen fresh radishes, a piece of hard cheese (no more than 100 g).

This proper nutrition menu is part of a diet designed for 6-8 weeks. The approximate expected result of following this diet is from 6 to 10 kilograms of excess weight lost.

For women's weight loss

After 35 years, the production of sex hormones in the female body significantly decreases, which indicates the beginning of aging. In contrast to this process, the female body begins to accumulate subcutaneous fat deposits, which inevitably leads to excess weight gain.

• A proper nutrition menu for women over 35 years of age should include foods high in calcium, since its amount in a woman’s body steadily decreases with age.
• The following are completely excluded from the women's diet: alcoholic drinks, coffee, canned food (especially pickles) and foods containing large amounts of cholesterol.
• The main emphasis in a woman's diet should be on eating vegetables and fruits.

Here is a sample plan for a balanced menu for the week.

Monday

1. Breakfast: salad of pureed apple and carrots, soft-boiled (or hard-boiled) egg, buckwheat porridge.
2. Second breakfast: salad of white cabbage and prunes, a couple of whole grain breads.
3. Lunch: chicken and zucchini casserole, 250 ml dried fruit compote.
4. Afternoon snack: a couple of tangerines.
5. Dinner: stewed cauliflower, baked apple with honey and cinnamon.
6. Second dinner: a glass of kefir 1% fat.

Tuesday

1. Breakfast: rolled oats porridge with fresh berries, 250 ml skim milk.
2. Second breakfast: cottage cheese casserole made from low-fat cottage cheese, greased with a tablespoon of sour cream, a glass of black tea.
3. Lunch: salad made from apples, cranberries and pickled cabbage, a piece of boiled chicken fillet, vegetable pilaf, 200 ml of rose hip decoction.
4. Afternoon snack: 125 ml of natural yogurt and the same amount of low-fat cottage cheese.
5. Dinner: steamed cod soufflé.
6. Second dinner: low-fat kefir.

Wednesday

Thursday

1. Breakfast: a piece of boiled beef with green peas, two bran breads.
2. Second breakfast: vinaigrette, rye flour bread.
3. Lunch: boiled fish, stewed cabbage, dried apricot compote.
4. Afternoon snack: apple baked with walnuts and cinnamon.
5. Dinner: two carrot cutlets (steamed) with natural yogurt sauce.
6. Second dinner: 200 ml low-fat kefir.

Friday

1. Breakfast: muesli with milk.
2. Second breakfast: eggplant puree.
3. Lunch: fresh vegetable soup, rye bread.
4. Afternoon snack: low-fat yogurt.
5. Dinner: steamed fish, green peas, berry compote without added sugar.
6. Second dinner: apple.

Saturday

1. Breakfast: soft-boiled egg, slice of cheese, fresh cucumber.
2. Second breakfast: salad of prunes, beets and nuts, baked potatoes.
3. Lunch: fresh cucumber salad with green peas and sour cream, vegetable chicken soup, turkey breast, slice of bran bread.
4. Afternoon snack: salad of sweet peppers and tomatoes.
5. Dinner: boiled green beans, a glass of yogurt.

Sunday

The menu for this day, which ends the week, can be compiled from your favorite dishes suggested above.

Boiled chicken fillet

To boil chicken fillet, you need at least 20 minutes, and you should add salt to the water at the very end of cooking.

Chicken bouillon

Before preparing the broth for proper nutrition, the skin is cut off from the chicken carcass, after which the carcass is filled with water and brought to a boil. The first water is drained. Then the chicken is again filled with water and cooked until done.

Baked fish

The cleaned fish is cut into portions, sprinkled with spices and salt, covered with onion rings, potato pieces, wrapped in a sheet of foil and baked in the oven.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

An effective way to burn fat is to create a calorie deficit. In order for the process to be realized, it is necessary to create a healthy diet for a week for weight loss, that is, develop an approximate menu in which proteins, fats, and carbohydrates are correctly balanced. Having a specific table, you will follow it strictly, which eliminates the possibility of failures.

How to create a healthy nutrition menu for the week

First, you need to calculate your daily caloric intake for your normal weight. This can be done using an online calculator where you will need to enter your age, height, weight and daily physical activity level. After clicking the “Calculation” button, the individual value of the energy value of the diet, the amount of carbohydrates, proteins and fats will appear. If you want to lose weight, the number will be 20% less than normal calories. Based on these indicators, you need to create a healthy nutrition menu for the week.

Weekly meal plan for weight loss

Do you want to be constantly full even when on a diet? Take a pen and piece of paper and write down how to create a weekly meal plan for weight loss:

1. Decide on the number of meals. Ideal when there are five of them: breakfast, lunch, dinner and a couple of snacks between them. The largest amount of calories comes with breakfast and lunch, the same with snacks; dinner requires the least amount of energy.
2. In the first part of the day, eat 50% of your daily calories. If you want to enjoy unhealthy foods, include them in your breakfast or first snack.
3. Make a menu for losing weight for a week so that the interval between meals is no more than 3 hours.
4. The rational distribution of proteins, fats and carbohydrates is not an easy task. The best way to do it is this:
   • Breakfast: a portion of carbohydrates, some protein and healthy fats.
   • Snack: fast carbohydrates in the form of fruit, you can add complex carbohydrates.
   • At lunch, liquid food is required - soup, borscht. The menu contains proteins, complex carbohydrates, and fats.
   • The second snack consists of proteins and fats. These are nuts, seeds, chicken breast. A good option is fermented milk products.
   • Dinner: Eat protein and fiber (vegetables).
5. Don't forget to consider your water needs. For 1 kg of body weight you need 30-40 ml of clean water. In the heat and with physical activity, this figure increases.

Meal schedule for weight loss for a week

As an example, a diet of 1500-1700 kcal is presented. On training days, the calorie content of the menu is slightly increased. A healthy diet for a week looks something like this:

1. Schedule on training days – Mon, Wed, Fri. The calorie content of the diet is 1700 kcal.
   • 7:00 – breakfast (450 kcal). Approximate serving size: 180 g carbohydrate food, 50 g protein, 5 g fat. Tea, coffee – 200 ml.
   • 10:00 – snack (350 kcal). This is 200 g grapefruit, 1 medium apple, 1 tbsp. l. sour cream 15% fat.
   • 12:30 – lunch (450 kcal). A serving of soup is 250 ml, 140 g of carbohydrate food, 100 g of protein, 10 g of fat. Liquid – 200 ml.
   • 17:00 – snack (350 kcal). This is 100 g of cottage cheese + a glass of kefir + several walnuts.
   • 21:00 – dinner (100 kcal). Serving: 65 g protein food, 100-50 g fiber, 5 g fat.
2. Schedule on days free from training – Tue, Thurs, Sat, Sun. The weekly diet for weight loss will total 1500 kcal daily.
   • 7:00 – breakfast (400 kcal). Serving size: 170 g carbohydrate food, 45 g protein, 5 g fat. Tea, coffee – 200 ml.
   • 10:00 – snack (250 kcal). This is 85 g of dried apricots or 3 crackers, 5 olives, 60 g of soft cheese.
   • 12:30 – lunch (400 kcal). A serving of soup is 200 ml, 130 g of carbohydrate food, 90 g of protein, 8 g of fat. Liquid – 200 ml.
   • 17:00 – snack (250 kcal). This is 100 g of boiled chicken fillet, a glass of milk 2.5%.
   • 21:00 – dinner (200 kcal). Serving: 100 g protein food, 100-50 g fiber, 5 g fat.

Diet food for the week

Girls and boys need to make a list of products in order to easily implement a proper nutrition menu for weight loss for a week. The consumer basket may include inexpensive products. Diet food for the week:

• meat and offal: beef/veal, chicken (fillet/drumsticks/thighs), turkey, liver, hearts;
• fish: mackerel, hake, bream;
• chicken/quail eggs;
• cereals and grains: rice, buckwheat, oatmeal (rolled oats), wheat, corn grits;
• mushrooms: champignons/oyster mushrooms;
• vegetables: tomatoes, cucumbers, peppers, cabbage, beets, onions, carrots, potatoes;
• fruits, berries;
• nuts, seeds;
• greenery;
• dairy and fermented milk products: cottage cheese 9%, milk 2.5%, sour cream 10%, kefir 1%, yogurt without fillers;
• fats: butter, sunflower, olive;
• durum pasta;
• whole wheat bread.

Sample healthy diet for a week

You need to develop a weekly menu according to the model shown in the table. With a little work, you will draw up a complete plan that will take everything into account. The table shows a sample for 1500 kcal. In brackets you will see the percentage of protein, fat and carbohydrate foods that you need to eat at a specific meal. An approximate healthy diet for a week has the following distribution of dietary fat and calorie content:

Examples of proper nutrition for weight loss for a week

Losing weight in women and men will become a simple matter if you have a written diet for a week for weight loss in your hands. You need to create an individual program based on your daily calorie intake. Divide it into 5 parts, calculate the calorie content of protein, fat and carbohydrate foods by percentage from the above table, then you can find out the serving size. An example of proper nutrition for a week for weight loss will be your guide in creating your diet.

Healthy nutrition menu for the week

This example of nutrition for weight loss can be used by adults and healthy people who want to lose excess weight systematically. All foods in your diet are healthy and varied, so you won’t go hungry and constantly think about food. Proper nutrition for a week looks something like this:

Diet menu for the week

You can use the diet suggested in the table above as a basis. However, a weekly diet for weight loss requires you to prepare healthy dishes with a minimum of salt and spices. If you resort to frying, do it in a non-stick frying pan with one drop of oil. It is better to boil, stew, or steam foods. In addition to clean water, you can drink freshly squeezed juices, fruit drinks, compotes, tea, coffee. Diet meals for the week allow you to have a light snack before bed in the form of kefir or natural yogurt.

Simple menu for weight loss for a week

Even if your food budget is modest, you can plan a diet using cheap, but tasty and healthy foods. Create a simple menu for weight loss for a week like this:

• Breakfast: porridge + egg dish + drink.
• Snack: Seasonal fruit.
• Lunch: liquid dish (soup, borscht) + dish of offal (hearts, liver, ventricles) + seasonal vegetable salad.
• Snack: fermented milk product.
• Dinner: salad of seasonal vegetables, inexpensive boiled/steamed/baked fish.

Menu for a teenager for a week

The above table is also suitable for teenagers, but the portion size should take into account the daily requirement of 2500-3000 kcal. An example menu for a teenager who is losing weight is compiled according to the same scheme as for adults, taking into account the calorie content of protein, fat and carbohydrate foods. You should not reduce the amount of carbohydrates, since they are the main source of energy for a growing body.

Weekly menu for the whole family

First, make a list of the products you plan to buy. Then come up with options for ready-made meals that can be made from the purchased provisions. The weekly menu for the whole family includes the following dishes:

1. Breakfast:
   • milk and water porridges: buckwheat, rice, wheat, barley, oatmeal, millet, semolina, corn;
   • egg dishes.
2. Soups: chicken, pea, fish, mushroom, with meatballs, vegetable, kharcho, borscht, rassolnik, cabbage soup, beetroot soup, cabbage soup.
3. Second for lunch: meatballs, cabbage rolls, goulash, fish and meat cutlets, pilaf, gravy from meat and offal.
4. Side dishes: baked/boiled/mashed potatoes, pasta, porridge.
5. Salads: seasonal vegetable, vinaigrette, Greek, Caesar, beetroot.
6. Desserts: baked apples, puddings, soufflé, ice cream, sponge cake.
Discuss

Diet for a week for weight loss - diet menu and food set

It is known that not only a person’s health and physical fitness, but also his mood depends on diet. In order to be in a good mood all week and maintain optimal performance, you need to think through the menu for the week in advance.

A healthy diet for the week

Most people have tried dieting at some point. But the effect was either absent altogether or was temporary, because the diet does not imply lifelong adherence to its rules. Due to an unbalanced and irregular diet, extra pounds appear, the skin becomes flabby and loses its healthy shade, external blemishes (acne) and internal diseases of the body appear.

Proper nutrition means:

• balanced diet;
• regularity of meals;
• high quality of consumed products.

Due to the fast pace of life, busy work and school, the abundance of fast food and “junk” food on supermarket shelves, people are moving further and further away from the principles of proper nutrition. Due to poorly organized nutrition, all body systems suffer, hormonal balance is disrupted, intestinal diseases appear, and problems with teeth, hair and skin begin. Sometimes it comes to bulimia and anorexia or, conversely, extreme obesity.

In order to prevent the described disorders and diseases from appearing, you need to understand the principles of proper nutrition, implement them into everyday life and never deviate from them again. The first step towards this can be considered developing a menu for the week.

What kind of nutrition can be considered correct?

When creating a menu and shopping list for the week, you must not forget that it must be correct. Each person must take into account their physical fitness, daily physical activity, as well as goals - for example, some need to gain weight or muscle mass, others set themselves the task of maintaining a comfortable weight.

For the positive effect to last long, you need to:

• adhere to the chosen diet throughout your life;
• diversify the diet so that the body receives all the beneficial substances from it;
• control the caloric content of food.

The criteria for proper nutrition, as dietetics says, are:

1. its diversity - without this it is impossible to get all the minerals, vitamins and nutrients the body needs;
2. small portions with frequent meals;
3. calorie counting;
4. exclusion of hormonal foods and harmful sweets from the diet;
5. reducing the amount of salt;
6. reducing the proportion of animal fats in the diet;
7. avoiding or limiting the consumption of drinks containing alcohol or caffeine;
8. drinking large amounts of water daily.

When adding fruits to the menu, you need to know that not all of them are equally useful, especially for people in the process. It is better not to include bananas, various varieties of grapes and pears in the diet for a week.

Three meals a day, familiar to most people, are not considered correct by nutritionists. In their opinion, it is better to increase the number of meals to five or six, while reducing the size of portions. Breakfast should be the largest meal of the day. For those who are not used to small portions, you can try to outsmart your brain and stomach by starting to eat from small plates.

It is important to take into account the caloric content of the diet. Even if you eat only healthy foods during the day, but in excessively large quantities, such a diet cannot be called correct. Therefore, it is important to follow the rule: calories consumed must correspond to the energy spent per day. In order not to bite and not be tempted to eat something harmful, you need to adhere to a pre-designed nutrition schedule. If the habit of biting is not so easy to overcome, you can always keep with you a package of dried or fresh fruits, some nuts or candied fruits, and a glass of low-fat yogurt.

Sample healthy nutrition menu for a week for the whole family

When planning a menu, it is recommended to think about the timing of meals. This will allow everyone in the household to eat on a schedule and, over time, will completely eliminate outbreaks of sudden feelings of hunger. To do this, you need to proceed from the daily routine that is familiar to all family members, taking into account their work, study, and bedtime. Then the diet will be not only healthy, but also rational.

For early risers who go to bed and get up early, the following meal schedule would be ideal:

• breakfast: 7:00;
• second breakfast: 10:00;
• lunch: 13:00;
• afternoon tea: 16:00;
• dinner: 18:00.

“Owls” will be more comfortable eating like this:

• breakfast: 10:00;
• second breakfast: 13:00;
• lunch: 15:00;
• afternoon tea: 17:00;
• dinner: 19:00.

In this case, the time can be moved to a later time - the main thing is that the last meal is light and no later than three hours before going to bed.

When creating a sample healthy nutrition menu for the week, you need to make a large list of foods that you can buy and eat during the week. Then, the products are evenly distributed across the days of the week, so that, for example, there are no two “chicken” or “fish” days in a row.

Correct, healthy foods should be consumed in the following ratio:

• half of the diet is carbohydrates;
• 30% of the diet is proteins;
• 20% of the diet is fats.

Dinner should consist of protein foods, and its fat content should not exceed 9%. It is better not to bake fish or meat, but to boil or stew it.

To better feel the moment of satisfying hunger, you should not be distracted by reading or talking during a meal. You need to eat food slowly, in a calm atmosphere, savoring every bite.

When creating a menu, you need to take into account the physical activity of each family member. Those who exercise, spend a lot of time on their feet, or are exposed to increased stress should eat more nutritious foods.

In addition to food, every person should drink liquid. It is better if the choice falls on filtered still water. You can also drink green tea, which will help rid the body of waste and toxins due to the antioxidants in its composition.

From time to time, you can arrange a “feast”, or “cheat meal”, as they call it. On such days, you can treat yourself to sweet, salty, alcohol or other foods that are not recommended to be consumed frequently or that can harm your figure or health.

Monday

The first day of the week is Monday. The success of the week largely depends on the mood with which a person starts the week. An approximate diet for Monday might look like this:

Before going to bed, you can eat a little cottage cheese or drink yogurt.

Tuesday

On Tuesday, the menu should be different from the menu of the previous day so that it does not get boring. The recipes for the dishes listed below are known to every housewife.

Wednesday

A balanced menu for Wednesday will energize you in the middle of the work week.

Thursday

By adding new fruits to the menu, you can cheer yourself up on Thursday.

Friday

On the last day of the week, our body especially needs energy, which it can get from food. At the same time, breakfast will be cheap, which will save money.

Saturday

On the first day off, you want to treat yourself and your family members to special dishes, because you have more time for cooking.

Sunday

Before the start of the work week, you should recharge yourself with a good mood and strength for new achievements. A well-thought-out menu will help with this. The dishes offered are easy to prepare, so there will be plenty of time to relax before the work week.

Each family can add their favorite dishes to the proposed menu. The main thing is to maintain the specified proportions of proteins, carbohydrates and fats and adhere to the described nutritional rules. It is also better to write down the grocery list for a week in advance so that everything you need is always at hand - in the refrigerator.

To be healthy, family members should exercise and get enough sleep. To recover, adults should sleep at least 7 hours daily, children - up to 9 hours. At least an hour a day should be devoted to active sports, but gymnastics or walking are also suitable, which can replace a trip on public transport to work or school.

If it’s difficult to switch from your usual diet to proper eating, you need to occupy your mind with something that will distract it from thoughts about food. For example, go to the gym, take educational courses, go jogging, or immerse yourself in reading. In moments of hunger, you can drink green tea or water. Sweets can be replaced with healthy ones - dried fruits or low-calorie toast. Gradually the concentration on food will pass.

When developing the right menu for the week, you need to listen to the wishes of all family members, and also take into account their work schedule. Then family meals will become not only healthy, but also enjoyable for everyone!