How to correctly assemble a food menu for weight loss, the food was delicious, the to experiencing constant hunger, and yet have a meaningful result? Offer a menu for the week for weight loss, which allows you to lose weight quickly and feel great.
Proper menu for weight loss
According to the experts-dieticians, for the express of weight loss daily calorie intake is recommended to reduce to 1200, nothing less. An adult, consuming less than 1000 calories per day, and just harms your body, prepare it to a minimum of useful substances necessary for normal activity.
It is necessary to take into account that diet menu for weight loss, calculated on a 1200 calorie diet, fit people of average height and stature, leading a sedentary way of life, and rarely engaged in sport. Such a diet is very adaptable for those who want to lose weight, but do not want to attend a regular gym. If you are a grown woman has serious health problems, you can to stick to this power plan. Diet, a limited intake of 1200 calories per day, will allow you to lose weight even those who lead a sedentary way of life. In the compiled menu recipes for weight loss are very simple, but the dishes are obtained wonderful taste.
Sample menu for weight loss
In this weekly when it comes to food, we have tried to collect the most simple recipes for cooking, in consequence of which there is achieved the great taste and "boring" food. Focusing on this program, you can even construct a diet for a month for weight loss. Make sure the result will help in the training at least twice a week. Useful will have during a diet multivitamins that contain calcium.
Weight loss: a menu for every day
In this, in terms of food to the preparation of dishes are used the most useful products with a low content of fat. The concept of "dose" in our menu of proper nutrition for weight loss it is necessary to understand so: the food must fit into a small deep cup (bowl) volume of 200-250 ml. Menu a day for weight loss is different balance and contains the optimum amount of carbohydrates, proteins and fats.
Day 1
Breakfast:
- one serving of cereal with milk, low-fat ice cream;
- 1 banana.
Lunch:
- a sandwich of unleavened wheat bread with leaves of green salad and meat of turkey breast (100 g), seasoned with light mayonnaise, mustard and freshly ground pepper;
- a slice of cheese "mozzarella";
- 2 kiwi.
Dinner:
- 120 g of steamed lean fish species (e.g. brill);
- 2 smaller tomatoes, sliced slices, sprinkle top with grated parmesan cheese and lightly baked in the oven or a microwave oven;
- 180 g of cooked broccoli;
- 180 g couscous;
- 120 g milk pudding.
Day 2
Breakfast
- prepare smoothies, mix in a blender, 240 ml low-fat milk, 1/2 banana, 150 g of fresh berries (can be frozen);
- major English cupcake ("muffin").
Lunch
- a serving of vegetable soup;
- wrap it in a thin pita bread, vegetable Patty, a few leaves of lettuce, the season of easy dressing;
- 150 to 180 ml low-fat yogurt;
- 50 g of grapes.
Dinner
- 120 g chicken meat without skin and bones of the roast on the grill;
- 100 g stewed beans;
- 3 small boiled potatoes, seasoned with a small amount of vegetable oil and herbs.
Day 3
Breakfast
- 3 tablespoons of oatmeal, quick cooking, pour 150 ml of milk and cook in the microwave, add a soul mate apples, slices pieces, and 1 tbsp of honey.
Lunch
- prepare chicken salad: chop the 120 grams of chicken meat, cooked without skin, 50 g of red grapes, add 1 tbsp of ground roasted almonds, lay on leaves of green salad and season with 1 tbsp of low-fat sour cream and 1 tbsp low-calorie mayonnaise;
- 1 banana.
Dinner
- 120 g boiled shrimp;
- bake in the oven for 1 potato, with the addition of the sauce "salsa" (3 articles l.) and mayonnaise (1. station al);
- 300 g of steamed spinach;
- serving ice cream with low fat content.
Day 4
Breakfast
- cut off the soul mate of an English cupcake, from top to put a couple of thin slices of apples and sprinkle with grated cheese (preferably low fat) and bake in the microwave (30 seconds in the mode "high");
- 180 g low-fat yogurt, you can sprinkle crushed almonds
Lunch
- a serving of vegetable soup-puree (tomato, mushroom, broccoli);
- rolls with beef: wrap it in a thin pita bread 80-90 grams of beef, sliced into thin slices and baked, salad leaves, cloves tomatoes, season paste of horseradish and/or mustard;
- 1 serving of raw vegetables;
- 1 pear.
Dinner
- 100 g boiled or stewed salmon;
- 1 serving of salad: grate the carrots and apple, finely chop the cabbage, add 1 tsp sugar and fillings of natural yogurt or low-fat mayonnaise;
- 150 g brown rice;
- 100 g of canned pineapple in its own juice
Day 5
Breakfast
- one serving of cereal with milk, low-fat ice cream (240 ml), with the addition of fruits (100 g) and crushed nuts (1 tbsp).
Lunch
- a piece of wheat bread with a slice of cheese lean varieties;
- ¼ Serving of steamed beans;
- fresh cucumbers;
- 100 g low-fat cottage cheese with 5-6 slices of mandarin.
Dinner
- 100 g of pork fillet, roasted in vegetable oil;
- 1 serving of pumpkin puree (you can season with ground cinnamon);
- 2-3 servings of green salad, seasoned with 2 station al low-fat sauces;
- 120 g of frozen yogurt and 100 g of fresh berries.
Day 6
Breakfast
- dried in the toaster piece of bread from a flour of buckwheat with peanut butter and the finely chopped banana slices;
- 240 ml milk, 0.5 % - 1.5% of fat.
Lunch
- roll with tuna: slightly fat thin pita bread, light mayonnaise and mustard (to taste), wrap it in a pone, 60 g canned tuna, leaf of green lettuce, a few rings of onion and fresh cucumbers;
- 100 g of fresh carrots;
- 180 g of natural yogurt;
- major banana.
Dinner
- jambalaya: the mix of ¾ serving of boiled brown rice, 100 g kernels of corn, slices of diced sausage made from chicken or turkey (60 g), 50 g of canned red beans and 70 grams of sauce, salsa, preheat.
- 2-3 servings of steamed spinach;
- 1 apple medium size.
Day 7
Breakfast
- major English cupcake, 2 slices of hard cheese, a slice of tomato;
- ½ Serving of braised spinach;
- 1 egg, cooked "hard boiled", or "bag";
- 1 small grapefruit.
Lunch
- salad: mix 120 grams of canned black beans, 120 g of tangerine (sliced), chopped soul mate red sweet peppers, a few thin red onion rings and friends feathers of green onions, season with 1 tbsp of vinegar, lay on the leaves of green salad;
- a piece of wheat unleavened bread type pita";
- 1 pear.
Dinner
- 120 g of fish, boiled or fried on the grill;
- 1 potato, baked with a little butter or margarine;
- 1 serving of steamed zucchini;
- 120 g pineapple, canned in its own juice.
Proper nutrition
In that menu for a week for weight loss are used only fresh products, and almost no semi-finished products, sauces and spices are suitable in moderate amounts. Instead of mayonnaise it is better to use sour cream or natural yogurt. You can find many recipes on the diet sauces that will add no food to the originality and not add many calories. As a drink, you can use green tea and mineral water without gas. Some unnecessarily excluded from the diet of fish and meat, provided that the get rid of those pounds will be easier. If you care about your health and want to adhere to the principles of proper nutrition for weight loss, the offer must include foods with high protein content. The pieces of meat you choose without skin (chicken, turkey) and without fat (beef, pork). Low-fat varieties of fish are easy to digest, but at the same time are nutrients. A sufficient amount of protein contributes to the maintenance of muscle mass and burning fat.