How to make food menu for weight loss, that the food was delicious, not to feel constant hunger and have a significant result? The proposed menu for the week for weight loss allows you to lose weight fast and feel great.
Proper menu for weight loss
According to the experts-the experts for diet for quick weight loss the daily diet calories, it is recommended to be reduced to 1200, nothing less. An adult who spend less than 1000 calories a day, simply harm your body, so that it is at least as much of the nutrients necessary for the normal operation.
Keep in mind that diet menu for weight loss, which is calculated on 1200 calories, suitable for people of average height and build, what a sedentary life and rarely involved in the sport. This diet is very useful for those who want to lose weight, but you do not want to regularly attend the gym. If you are a grown woman with no serious health problems, you can stick to this eating plan. Diet, limited consumption of 1200 calories per day will allow 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. With 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 helpful to you in the diet, a multivitamin containing calcium.
Weight loss menu for each day
In this eating plan in the preparation of meals with healthy food with low fat content. The concept of a "part" in our menu right diet for weight loss, should understand this: food should fit in a small deep Cup (bowl) volume of 200-250 ml. Menu of the day for weight loss balanced and contain optimal amounts of carbs, protein and fat.
Day 1
Breakfast:
- one meal of cereal with low fat milk;
- 1 banana.
Lunch:
- a sandwich of fresh wheat bread with lettuce and Turkey meat (100 g), seasoned with a light, mayonnaise, mustard and ground pepper;
- a piece of cheese "mozzarella";
- 2 kiwi.
Dinner:
- 120 g cooked fish low-fat varieties (e.g., flounder);
- 2 small tomatoes, cut into slices, top sprinkle 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 a smoothie by mixing in a blender, 240 ml of skimmed milk, 1/2 banana and 150 g of fresh strawberries (can be frozen);
- half of the English muffin ("cake").
Lunch
- serve 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, seasoned with a little vegetable oil and herbs.
3. day
Breakfast
- 3 tablespoons oat flakes fast preparation pour 150 ml of milk and cook in the microwave, add half an Apple sliced, and 1 tbsp honey.
Lunch
- prepare chicken salad: slice 120 g chicken meat, cooked, without skin 50 g of red grapes, add 1 tbsp ground, roasted almonds, place on leaves of lettuce and season with 1 tbsp low fat sour cream and 1 tbsp low fat mayonnaise;
- 1 banana.
Dinner
- 120 g of cooked shrimps;
- bake in the oven for 1 potato, with the addition of sauce "salsa" (3 tablespoons) mayonnaise (1. tablespoons);
- 300 g cooked spinach;
- serve ice cream with low fat content.
Day 4
Breakfast
- cut half of the English muffin, put some thin slices of apples and sprinkle with grated cheese (preferably low fat) and baked in the microwave (30 seconds on "high");
- 180 g low fat yogurt, you can sprinkle ground almonds
Lunch
- a serving of vegetable soup (tomatoes, mushrooms, broccoli);
- roll with beef: wrap in thin lavash 80-90 grams beef cut into thin slices and toasted, lettuce, sliced tomatoes, and season to taste with cream 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 dressing of natural yoghurt or low fat mayonnaise;
- 150 g brown rice;
- 100 g canned pineapple in natural juice
Day 5
Breakfast
- one serving of breakfast cereal with low fat milk (240 ml) with the addition of strawberries (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 of pumpkin puree (you can season with ground cinnamon);
- 2-3 servings of green salad, seasoned with 2 tablespoons 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% by weight. % fat.
Lunch
- tuna roll: lightly brush with a thin pita bread, light mayonnaise and mustard (to taste), wrap it in the tortilla 60 g canned tuna, leaf lettuce, a few rings of onion and cucumber;
- 100 g fresh carrot;
- 180 g natural yoghurt;
- half of a banana.
Dinner
- jambalaya: a mixture of ¾ serving of cooked brown rice, 100 g corn kernels, diced sausage, chicken or Turkey (60 g), 50 g red beans, canned, 70 g of sauce "salsa" to warm up.
- 2-3 servings of cooked spinach;
- 1 Apple of medium size.
Day 7
Breakfast
- half of the English muffin, 2 slices cheese, slice of tomato;
- ½ Cup of steamed spinach;
- 1 egg, cooked "hard boiled" or "bag";
- 1 small grapefruit.
Lunch
- salad: a mixture of 120 g canned black beans, 120 g Mandarin (slices), finely chopped half sweet red pepper, a few thin rings of red onion and feathery green onions, season with 1 tbsp of vinegar, place on leaves of lettuce;
- a piece of wheat, yeast-free bread like "pita";
- 1 pear.
Dinner
- 120 g of 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.
A proper diet
In the menu for the week for weight loss fresh ingredients and almost no convenience food, sauces and spices, are recommended in moderate quantities. Instead of mayonnaise it is better to use sour cream or natural yogurt. Here you can find a lot of recipes diet sauces that will add originality to any dish and will add lots of calories. As beverages, you can use green tea and mineral water without gas. Some unnecessarily excluded from the diet, meat and fish, believing that losing the extra pounds will be easier. If you are concerned about your health and want to stick to the principles of proper nutrition for weight loss menu must include products with a high content of protein. Pieces of meat choose skinless (chicken, turkey) and fat free (beef, pork). Lean fish are easy to understand, but at the same time are nutritious. Enough protein, helps maintain lean muscle mass and burning fat.