Sample menu of proper nutrition for a week you need to stick to two main goals: to create a calorie deficit for weight loss due to the exclusion from the diet of fatty foods and provide the body with healthy nutrients.
On the basis of a daily healthy diet should be foods that contain a lot of protein (meat, fish, dairy products), which stimulates the metabolism and is a valuable source of essential amino acids.
It is also recommended to consume only complex carbohydrates (whole grains and non-starchy vegetables) to provide energy does not cause the accumulation of adipose tissue.
From diet to exclude simple carbohydrates which cause a quick onset of hunger, weight gain and constant feeling of fatigue.
Priority should be given to the saturated fat of vegetable and animal origin (not more than 30 grams per day), due to the lack of fatty acids slows down the metabolism, decreasing the production of female sex hormones and leads to menstrual irregularities. Sources of healthy fats are nuts, seeds, oily fish.
The basic principles of
For effective weight loss and maintaining optimum results and Wellness in the weight loss process should take a holistic approach to nutrition, consist of the following principles:
- If you want to exclude from the menu of prohibited foods and drinks.
- Drink the optimal amount of water per day (30 ml per 1 kg of body weight).
- For the maintenance of daily norm of calories (1200 kcal 1600 kcal). For the calculation of the energy value of the food, you can use the table of calories.
- The amount of protein, 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 for a main meal should be vegetables and a quarter protein (meat, cheese) and carbohydrates (cereals).
- Fruits to eat to 16.00, you can of sweetness (honey, dried fruits) — up to 12.00.
- To avoid overeating, such as eating large amounts of food leads to an increase in the daily calories and hinder the process of weight loss.
- Eat slowly and thoroughly chew to facilitate normal absorption of nutrients.
- Control the salt intake because excess salt causes edema.
What can you eat and what is not (table)
One of the principles of correct diet 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 |
|---|---|
| Cakes | |
| Cakes from whole wheat, rye, buckwheat, almond, coconut, sugar free | White bread, wheat flour, sweet cakes |
| 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. Algae, shrimp, oysters, | Salty, smoked fish, canned crab sticks |
| Eggs | |
| Hard boiled, scrambled, in the composition of the foodstuffs | |
| Dairy products | |
| Curd (1-8% fat), kefir, yogurt, low fat sour cream | Fat cottage 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 cereals, granola, sugar, white rice, meals |
| 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, peppers, spinach, salad, spinach, parsley, dill. Sauerkraut | Conservation. Potatoes mashed or fried |
| Fruit | |
| Apples, pears, plums, raspberries, cherries, strawberries, cherries, currants, mulberries, peaches, oranges, tangerines, grapefruit, apricots, kiwi. Limited: bananas (1 per day), grapes | |
| Dried fruit 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, cupcakes |
| Beverages | |
| Black, green, mint, chamomile tea, coffee, chicory, barley drink without sugar | Alcohol, sweet drinks |
How to make a menu
For food benefits, and contribute to weight loss, it is important that you follow the basic rules of design 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 advisable to prepare the meals, consisting of protein and slow carbs for a long-lasting feeling of satiety, for example, scrambled eggs and porridge pancakes with cottage cheese filling, etc;
- lunch should consist of protein, carbohydrates and green vegetables provide the body with vitamins and fiber;
- the number of servings per day calculated individually, depending on the mode of the day;
- not worth eating without feeling hungry, than to eat even healthy food without a physiological need leads to overeating.
Menu of proper nutrition for the week
Sample menu of proper nutrition for each day consists of a hearty and healthy meals with balance of protein, 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, Apples,
- Afternoon snack: cheese cake with strawberries;
- 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 tomatoes and cucumbers;
- 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 from whole wheat flour, cottage cheese with strawberries;
- 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 zucchini and bell pepper, quinoa, 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 walnuts;
- Dinner: baked mushrooms, salad.
Sunday
- Breakfast: pancakes, 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 almost all methods of thermal processing of food products.
Tomato soup
For the preparation of soups, 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 the butter for 5-7 minutes. Then the dressing mixed with tomatoes and stew on low flame for 10 minutes. After cooking the soup fill with greens, add salt and spices, then dust with a blender. Serve the 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.), a few cloves of garlic sour cream (200 g), vegetable oil and spices.
Chicken fillet cut lengthwise in several pieces, with a thickness of about 1 cm, salt. Also ground the onion and wash the spinach. Then in a heated pan put 1 tbsp oil, spinach, sour cream, pressed garlic and salt. Stew for 5-7 minutes.
At the bottom of the baking dish place the pieces of chicken, and then cooked 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 g of cabbage, 2 eggs, salt, pepper.
Onions are cut and milled immersion blender, and cabbage twist in a meat grinder as the meat. Mix all ingredients, form patties and put on baking tray lined with parchment paper.
Meat balls baked in the oven for 40 minutes. The dish is served with the salad.
Okroshka on kefir
For making hash you will need to stewed or boiled chicken breast, boiled eggs, radishes, avocados, cucumbers, parsley, dill, onion, yogurt, mineral water.
Breast, eggs, cucumbers, avocados and radishes 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, the broccoli and pour over with a mixture of whipped. To make the omelet is a must for 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 a mushroom (700 g), balsamic vinegar (40 ml), 3 cloves of garlic, vegetable oil (2 tablespoons), salt, pepper and other spices according to taste.
Prepare the marinade: crush the garlic and mix with salt, spices, oil and vinegar.
Mushrooms should be washed, and the large mushrooms cut into 2-3 parts. Then mushrooms, pour the marinade, mix and leave for 25-30 minutes. Next, the mushrooms are baked on parchment paper or a baking sheet for 20 minutes at 200 degrees.