How to develop a menu, food for slimming, the food was delicious, to not feel the hunger and the significant with the result? We offer a weekly menu for weight loss allows you to lose weight quickly and feel good.
The right menu for weight loss
In the opinion of the experts, the nutritionists, to the elimination weight loss diet daily calories is recommended to reduce up to 1200, no less. An adult who consumes less than 1000 calories a day, it simply harms your body, depriving them of their minimum of nutrients necessary for the normal operation.
You must take into account that the diet menu for weight loss, is calculated on 1200 calories, suitable for people of average height and build, leading a sedentary life and rarely deal with of sporting activities. This diet is applicable to those who want to lose weight, but do not want to go regularly to the gym. If you are an adult woman, has no serious health problems, you can follow this eating plan. The diet, limited by the consumption of 1200 calories per day will allow lose weight, even for those who lead the sedentary life style. Throughout the tour menu of recipes to lose weight are very simple, but kitchen got excellent taste.
Sample menu for weight loss
In this weekly plan of food, we have tried to collect the most simple recipes, in consequence, which was excellent in taste and "dynamic" kitchen. Focusing on this program, you can do, and the letter in the month of thinning. Set the result that will help you exercise at least two times a week. It is useful to take during the diet, multivitamins that contain calcium.
Slimming: the menu of each day
In this eating plan in the preparation of dishes, use more healthy products with low fat content. The concept of "dose" in our menu of nutrition for weight loss should be understood as that the food must fit in a small deep bowl (bowl), with a capacity of 200-250 ml daily Menu for weight loss is different balanced and includes the optimum amount of carbohydrates, proteins and fats.
Day 1
Breakfast:
- a serving of cereal with low-fat milk;
- 1 banana.
Lunch:
- a sandwich of fresh bread with lettuce leaves and turkey meat (100 g), seasoned with easy with the mayonnaise, mustard, and pepper;
- piece of cheese "mozzarella";
- 2 kiwis.
Dinner:
- 120 g of fish stew lean of varieties (for example, sole);
- 2 small tomatoes cut into slices, sprinkle with grated parmesan and a little bake in the oven or in the microwave;
- 180 g boiled broccoli;
- 180 g of cous-cous;
- 120 g of milk in the oven.
Day 2
Breakfast
- make smoothies, mix it in the blender 240 ml of low-fat milk, 1/2 banana and 150 g of fresh berries (can be frozen);
- half of English cake ("biscuit").
Lunch
- portion of vegetable soup;
- place in a pita bread vegetable picadillo, a few lettuce leaves, seasoned with a light sauce;
- 150-180 ml of low-fat yogurt;
- 50 g of grapes.
The dinner
- 120 g of chicken meat without skin and bones, browned on the grill;
- 100 g of stewed beans;
- 3 small boiled potatoes, seasoned with a small amount of vegetable oil and vegetation.
Day 3
Breakfast
- 3 tablespoons old-fashioned oats, quick-cooking pour 150 ml of milk, and prepare in the microwave oven, add half of the apple, cut into chunks and 1 tbsp of honey.
Lunch
- prepare a chicken salad: cut 120 g of meat of chicken, boiled, without skin, 50 g of red grapes, add 1 tablespoons ground toasted almonds, put the lettuce leaves and cook 1 tablespoons of fat free sour cream and 1 tbsp mayonnaise, low-calorie;
- 1 banana.
The dinner
- 120 g of cooked shrimp;
- bake in the oven 1 potato, with the addition of the sauce "salsa" (3 tablespoons) mayonnaise (1. tablespoons);
- 300 g of stew of spinach;
- portion of ice-cream with low-fat.
Day 4 of
Breakfast
- cut half of English cake, from top to put some of the thin apple slices and sprinkle with the grated cheese (preferably low fat) and cook in the microwave (30 seconds in the mode "high");
- 180 g of low-fat yogurt, you can sprinkle ground almonds
Lunch
- portion of vegetable soup puree (tomato, mushrooms, broccoli);
- meat roll with rice: place in a pita bread 80-90 g of meat of veal, cut in thin slices and fried, lettuce leaves, tomato slices, cook the pasta of horseradish and/or mustard;
- 1 portion of raw vegetables;
- 1 pear.
The dinner
- 100 g of boiled or stew, salmon;
- 1 serving of salad: grate the carrot and apple, finely chop the cabbage, add 1 teaspoon of sugar and the topping of yogurt or mayonnaise with a low fat content;
- 150 g of rice;
- 100 g of canned pineapple in its own juice
Day 5
Breakfast
- a portion of breakfast cereal with low-fat milk (240 ml), with the addition of berries (100 g) and crushed nuts (1 tbsp).
Lunch
- the piece of white bread with a slice of cheese, lean varieties;
- ¼ Portion of a stew of beans;
- fresh cucumber;
- 100 g of broth, cottage cheese with 5-6 slices of tangerine.
The dinner
- 100 g fillet of pork, roasted in vegetable oil;
- 1 part pumpkin puree (you can season with a little cinnamon powder);
- 2-3 servings of lettuce, flavored with 2 tablespoons of broth for sauce;
- 120 g of ice cream of yogurt and 100 g of fresh berries.
Day 6
Breakfast
- toast in the toaster piece of bread from buckwheat flour, toasted, with peanut butter, and finely chopped, sliced banana;
- 240 ml milk 0,5 % - 1,5 % fat.
Lunch
- roll tuna: lightly lubricate with thin pita bread easy the mayonnaise and mustard (to taste), wrap the pellet from 60 g of canned tuna, a lettuce leaf, several rings of onion and fresh cucumber;
- 100 g fresh carrot;
- 180 g of natural yogurt;
- half of a banana.
The dinner
- jambalaya: mix ¾ portion of stew with rice, 100 g of corn kernels, diced chicken sausage or turkey (60 g), 50 g red canned beans, and 70 g of salsa "sauce", heat.
- 2-3 servings of stews of spinach;
- 1 medium-sized apple.
Day 7
Breakfast
- half of English cake, 2 slices of strong cheese, a slice of tomato;
- ½ Portion of stew with spinach;
- 1 egg cooked "hard" or "in the bag";
- 1 small grapefruit.
Lunch
- salad: mix 120 g canned black bean, 120 g of tangerine (sliced), onion, finely chopped half red pepper, thin rings of red onion and feathers green onions, season with 1 tablespoons of vinegar, place the lettuce leaves;
- the piece of wheat with no yeast pita bread";
- 1 pear.
The dinner
- 120 g of fish, boiled or grilled;
- 1 baked potato with a little butter or margarine;
- 1 portion of casserole, and the zucchini;
- 120 g pineapple, canned in its own juice.
Proper nutrition
In the menu of the week for weight loss products fresh and there are almost no convenience products, sauces and condiments, are recommended in moderate amount. Instead of mayonnaise it is better to use sour cream or plain yogurt. You can find a lot of diet recipes of sauces, which add a special touch to any dish a touch of originality and does not add a lot of calories. As beverages, you can use the green tea and mineral water without gas. Some in vain, are excluded from the diet meat and fish, the belief that losing a kilo will be more easy. If you are concerned about your health and wants to follow the principles of a proper nutrition for weight loss, the letter should include food with high protein content. Pieces of meat, you choose, without skin (chicken, turkey) and without fat (beef, pork). Low-fat varieties of fish that are easy to digest, but at the same time are nutritious. Sufficient amount of protein helps to maintain muscle mass and burning fat.