Healthy menu for weight loss. Effective diets - weight loss menu for the day, for the week. Sample dietary menu for the week

Exquisite expensive dishes, tropical fruits, an abundance of seafood - this is how many people imagine proper nutrition in their minds. However, in reality the situation is much simpler and anyone, if desired, can choose a budget pp menu that will help you lose weight or simply maintain your existing weight.

The economy menu is a balanced diet that includes all the nutrients and vitamins necessary for the body, but does not require the purchase of expensive products. We offer you an approximate budget menu for the week, which will help you lose extra pounds and save your finances.

Inexpensive healthy nutrition menu for a week for weight loss

Breakfast

The Economy PP menu for the week is a ton of delicious and inexpensive breakfasts. These options are not only budget-friendly, but also easy to prepare, so you won't waste time on morning cooking. Here are 7 simple and healthy budget menu options!

1. Oatmeal, tea or coffee, any fruit. This breakfast is ideal if you don't have time, but need to have a healthy and nutritious breakfast.
2. Omelette made from 3 whites and 1 yolk. Tea or coffee, one piece of toast with peanut butter. This breakfast is especially useful for those who closely monitor their protein count.
3. Granola with low-fat milk, tea or coffee, any fruit. Take this breakfast option as a special note, it is ideal for those who hate porridge in the morning, but want to include more slow carbohydrates in their diet.
4. Two whole grain toasts with cottage cheese and fruit, tea or coffee. A great breakfast if you want to boost your energy and include protein in your diet. Don't forget to decorate your toast with fruits or berries.
5. Oatmeal, cooked in water or low-fat milk with honey. Toast with peanut butter, tea or coffee. This budget menu option is good to use if you need to recharge your batteries.
6. Cottage cheese seasoned with natural yogurt. One toast with honey, tea or coffee. If desired, you can add a little agave syrup or honey to the curd.
7. Diet smoothie with fruit, two whole grain toasts, bread or tea. An excellent option for those who do not like to waste time in the morning. A couple of seconds in the blender - and breakfast is ready

Lunches

If your imagination cannot come up with the perfect lunch that will fit into the budget menu, we will be happy to help you. You can adapt any lunch option to your taste

1. Vegetable soup with beans, a slice of whole grain bread, any vegetable salad dressed with olive oil. A budget menu cannot be complete without bean soup. Source of proteins and many nutrients.
2. Buckwheat, steamed chicken cutlets, boiled beets, cut into slices and seasoned with low-fat sour cream.
3. Boiled brown rice, a portion of dietary chicken soufflé, cabbage salad, seasoned with any vegetable oil. Don't forget about brown rice - a source of fiber and slow carbohydrates.
4. Stewed chickpeas with vegetables (onions, carrots, green beans), a piece of whole grain bread, any vegetable salad. Don't forget about another source of protein among legumes - chickpeas.
5. A serving of dietary borscht with one slice of whole grain bread, 100 grams of boiled lean beef or veal. You can also prepare dietary borscht using chicken breast.
6. Lentil and veal soup, a slice of whole grain bread, cabbage salad, seasoned with any vegetable oil
7. Durum wheat pasta with vegetables, cabbage and carrot salad. The diet allows the consumption of pasta, the main thing is that it is made from durum wheat.

Photo: instagam/polakova.kalorii

Dinners

The budget pp menu also includes a variety of dinners.

Don't forget that skipping dinners is highly discouraged, even if you eat dinner late and after a workout.

1. 200 grams of low-fat cottage cheese with natural yogurt and pieces of fruit. This PP dinner is ideal for those who adhere to PP and engage in physical activity. You can safely consume this dinner after your workout.
2. Boiled beet salad seasoned with natural yogurt or low-fat sour cream, stewed cabbage with chicken using a minimal amount of oil.
3. A piece of boiled lean meat, vegetables, baked in the oven with any olive oil. You can use turkey or veal.
4. Chicken souffle, a portion of bulgur, cabbage and carrot salad, dressed with olive oil. If you have dinner after training, then bulgur can be omitted.
5. Omelette of 3 whites and 1 yolk with chicken fillet, vegetable salad dressed with olive oil. Another ideal option for those who have dinner after a workout.
6. Steamed or oven-cooked fish, stewed vegetables, a glass of kefir. Great option after a workout.
7. Green beans stewed with vegetables, steamed turkey or veal cutlets.

Snacks

Proper nutrition necessarily involves snacks; there should be at least two of them per day. Ideally, this is a second breakfast and afternoon snack. What is the best snack if you stick to the economy menu? Here is a list of budget options:

• 2 boiled eggs
• 100 grams of cottage cheese, fruit
• A handful of granola (no more than 50 grams)
• Handful of nuts
• Homemade muesli bar
• Handful of dried fruits
• Smoothie with low-fat yogurt

Inexpensive PP recipes

There are many inexpensive pp recipes that you can include in your diet while losing weight.

Dietary chicken soufflé

One of the most popular and favorite recipes on the budget pp menu is chicken soufflé. Chicken is rich in protein, which is so necessary for proper nutrition, but it is inexpensive.

To prepare a dietary soufflé you will need:

• 2 chicken fillets. You can also use minced chicken, but make sure it is fat-free and made entirely from sirloin. If you have breasts, then cut them into pieces and pass them through a meat grinder.
• 2 eggs. Separate the whites from the yolks.
• 200 grams of milk. Use skim milk.

Add half the milk, two yolks, salt and pepper to the minced chicken. Stir everything thoroughly. Now beat the whites to white peaks. Add the remaining milk to the minced meat and only then gradually add the proteins. Transfer the soufflé into a mold and cook in a slow cooker or double boiler for 40-50 minutes.

Dietary PP borscht

It’s hard to imagine an economy menu without dietary borscht. This dish perfectly satisfies hunger and is an ideal lunch.

• 300 grams of white cabbage. Finely chop
• 150 grams of beets and 100 grams of carrots. Cut into thin strips or grate.
• 1 small onion. Finely chop.
• 50 grams of tomato paste. Use natural, without adding various additives.
• 1 chicken fillet.
• Salt and pepper to taste

Pour vegetable oil into the bottom of the pan, add onions, carrots and beets. Fry a little, then add a little water and simmer for a couple of minutes. After that, add tomato paste and let it simmer for another couple of minutes. Then pour in 1 liter of boiling water and add cabbage and diced chicken fillet. Salt, pepper, cook until fully cooked.

Diet stewed cabbage with chicken

The ideal dish for the economy menu is cabbage. This vegetable is available at any time of the year and is inexpensive.

• 500 grams of white cabbage. Wash the cabbage and chop it
• 1 carrot. Grate
• 1 onion. Shred
• 1 chicken fillet. Wash and cut into small cubes
• 2 tablespoons of natural tomato paste.
• 1 tablespoon vegetable oil

It is better to cook cabbage in a slow cooker. Set the “Baking” mode, pour out the oil and add chicken fillet. Fry, then add onions and carrots to it. Cook for a couple more minutes. Add tomato paste, mix everything and simmer for a couple of minutes. At the very end, add the cabbage, salt and pepper, and switch the multicooker to the “Stew” mode.

Oatmeal pancake

One of the best breakfast options on the economy menu is oatmeal pancake. The ingredients for such a dish are always at hand, and the cooking process takes only a couple of minutes.

1. 3 tablespoons oatmeal. Avoid using instant cereal.
2. 1 egg
3. 40 ml milk. You can use 1% skim milk.

Mix all the ingredients and bake the pancake in a non-stick pan. If desired, you can add vegetables or chicken.

Products for PP for a month economy list

Now that you already know that a budget pp menu is a reality, it’s time to familiarize yourself with the list of products. We have collected the most important and necessary products that you should definitely include in your diet.

• Eggs

With this product you can prepare excellent breakfasts, such as omelettes, oatmeal pancakes. Various versions of dietary omelettes can also be eaten for lunch. The average cost of 10 eggs is 60 rubles.

You will need about 5 dozen eggs per month - 300 rubles.

• Chicken

Ideal meat for a budget pp menu. Chicken dishes are low in calories but rich in protein. Chicken can be included in your diet for both lunch and dinner. You can take either chicken fillet, which will cost you 200 rubles per 1 kg, or a whole chicken - 80 rubles per 1 kg.

You will need approximately 4 kg of meat per month - 800 rubles.

• Cereals

Now let's move on to the cereals. They are a must on the economy menu list, as they are the main source of slow carbohydrates.

Buckwheat is an ideal grain for the pp menu. The average cost is 80 rubles per 1 kg.

Coarsely ground oat flakes. They contain a large amount of fiber and retain all the beneficial substances. The average price is 45 rubles per 800 grams.

Rice. The average price for 1 kg is 51 rubles.

Wheat porridge. This is crushed grain of durum wheat, so it can be safely included in your diet. Preference should be given to large or medium wheat groats. The average price for 1 kg is 45 rubles.

Per month you will need approximately 2 packs of buckwheat, 2 packs of oatmeal, a pack of rice and wheat porridge. It will cost you approximately 345 rubles.

• Dairy

Cottage cheese. Source of protein, ideal for breakfast, snack and dinner. The average cost per 1 kg is 300 rubles. You will need about 2.5 - 3 kg per month, this will be 750−900 rubles.

Kefir. The average cost for 1 liter is 63 rubles. Approximately 4-5 bottles per month and will cost approximately 252−315 rubles.

Milk. The average cost for 1 liter is 58 rubles. You will need approximately 3 liters. This will amount to 174 rubles.

• Vegetables

Cabbage. Available at any time of the year, it contains a lot of fiber and vitamins. The average price is 30 rubles per 1 kg. If you actively use cabbage when preparing salads, first and second courses, then you will need 5-6 kg of cabbage per month, and this is about 150-180 rubles.

Beet. An ideal vegetable for preparing the “Brush” diet salad. The average price is 22 rubles per 1 kg. Approximately you will need about 4 kg, which will be 88 rubles.

Carrot. Another important and inexpensive ingredient in vegetable salads. The average price is 30 rubles per 1 kg. 2-3 kilograms of carrots per month will cost you approximately 60-90 rubles.

• Fruits

Apples. One of the most inexpensive options for an economy menu at any time of the year. The average cost for 1 kg is 85 rubles. You will need about 4 kg per month, which is 340 rubles.

Bananas. Ideal snack and breakfast. Available at any time of the year. The average cost is 85 rubles per 1 kg, for 4 kg of bananas you will pay 340 rubles.

Depending on the season, you can include other fruits in your diet.

• Vegetable oil

1 liter of vegetable oil costs about 80 - 100 rubles . One bottle of oil will be enough for a month.

In addition to sunflower oil, also add flaxseed oil to your diet - a source of Omega 3. There is a huge selection of this oil in different price categories; on average, you can purchase 500 ml of oil for 150−200 rubles.

• Nuts

A source of healthy fats that you should definitely include in your diet. One kg of unshelled peanuts will cost you about 200 rubles.

An economy menu should definitely include some natural sweetener. Let's focus on honey. It can be eaten and used in the preparation of dietary breakfasts and desserts. Prices for 1 liter of honey start from 150-200 rubles. For this money you can buy flower honey.

• Flax seeds

We will replace fashionable chia and quinoa seeds with flax seeds, this will significantly reduce our costs for the budget pp menu. 100 grams of flax seeds cost about 44 rubles . Two packs should last you a whole month.

The total amount of the basic basket of the economy pp menu will be approximately 4,590 rubles.

Of course, you will have some other related expenses, but you have already collected the necessary basic basket, and therefore the expenses will be insignificant.

As you can see, proper nutrition is not such an expensive pleasure, and you can always think of a budget menu. The main rule is to plan your menu in advance so that you know exactly which products you need and which ones you shouldn’t spend extra money on. Do you practice proper nutrition and stick to a budget-friendly menu? Be sure to share your secrets and recipes!

The cause of excess weight is a metabolic disorder in the body caused by poor diet and stressful situations. In addition, a common cause is over-consuming calories.

Therapeutic fasting, “fashionable” diets, counting the calorie content of foods and other experiments on the body only improve the situation for a short time. Therefore, you should change your lifestyle and switch to proper nutrition to lose weight, maintain tone and shape.

Diet food for weight loss

In the last article we looked at . Now it's time to create your healthy nutrition menu for the week. Let's figure out how to do this.

Start by selecting products for your healthy nutrition menu

The basic principle of creating a diet menu for weight loss is to include a whole variety of foods. The necessary macronutrients must be present: proteins, fats, carbohydrates. And in the right quantity. To do this, you should know your individual BZHU ratio. You can calculate it like this: proteins - 1.5 g per 1 kg of weight, fats - 1 g per 1 kg of weight, carbohydrates 3-4 g per 1 kg of weight.

For example, if you weigh 50 kg, you need to consume 75 g of protein, 50 g of fat, and 150 g of carbohydrates daily.

The weekly diet should include natural products: beef, chicken breast, fish, cottage cheese, milk, natural yogurt, bread without yeast from flour 1-3 grades, cereals, fruits, vegetables, nuts, etc.

You can view the list of products for proper nutrition.

Follow the rule of meal sequence.

It is important to follow the sequence of nutrient intake throughout the day.

• In the morning: proteins fats carbohydrates;
• During the day: proteins and carbohydrates;
• In the evening: proteins.

Constantly add new products.

To ensure that proper nutrition does not turn into a diet and is not difficult for the body to assimilate, meals should be varied. To do this, you need to constantly update products. For example, do not linger on beef alone, but alternate it with chicken, turkey, rabbit, etc. In the store you can find many products suitable for a healthy diet.

The same applies to cooking. Remember that with proper nutrition, dishes can be boiled, steamed, baked and even fried in a dry frying pan (without oil). Show your imagination and the new diet will seem even tastier to you.

An example of a proper menu for a week with recipes

Now, using an example, we will analyze the menu for a week of proper nutrition for weight loss with recipes.

Healthy Monday

Breakfast: Oatmeal with water, banana, teaspoon of honey, green tea without sugar.

See examples of healthy breakfasts.

Snack: Apple.

Lunch: Beetroot soup with beef and sour cream, a slice of rye bread, vegetable salad.

Snack: Boiled egg.

Dinner: Chicken breast with spices, fried in a dry frying pan, lettuce, green peas. Recipe: cut the breast into pieces measuring 10 by 10 cm. Salt and season with spices (it turns out very tasty with “Grill” seasoning). Beat off a piece on both sides. Heat a frying pan without oil and place the chopped pieces to fry for 4-5 minutes on each side. The pan must have a non-stick coating.

Correct Tuesday

Breakfast: Buckwheat with kefir, egg, tea with honey.

Snack: Banana.

Lunch: Homemade chicken sausages, buckwheat noodles, sugar-free compote.

Snack: Cauliflower and Broccoli Casserole.

Dinner: Steamed pollock, boiled beets with garlic and sour cream.

Cheerful Wednesday

Breakfast: Cottage cheese casserole, cheese, tea without sugar.

Snack: Walnuts (10 pcs.).

Read examples of snacks at PP.

Lunch: Homemade steamed meatballs, vegetable stew, bread.

Snack: A glass of kefir.

Dinner: Lazy cabbage rolls, fresh vegetable salad.

Weathered Thursday

Lively Friday

Breakfast: Oatmeal with cinnamon and honey, banana, tea without sugar.

Snack: Apple.

Lunch: Pink salmon steak (in a dry frying pan), brown rice, sugar-free fruit drink.

Snack: Omelet.

Dinner: Boiled chicken breast, .

Vigilant Saturday

Breakfast: Barley porridge with honey, tea without sugar.

Snack: Fresh cabbage and apple salad.

Lunch: Stewed cabbage with turkey, baked potatoes.

Snack: Jellied meat.

Dinner: Cottage cheese casserole with sour cream.

What should be included in an approximate weekly healthy nutrition menu?

Proper nutrition is a balanced diet, which requires the presence of fats, proteins, carbohydrates and microelements in the diet. Balanced nutrition plans aimed at normalizing weight vary depending on the source and concept. The choice of proportions and PP food products is an individual matter. It is necessary to approach the preparation of a menu of proper and healthy nutrition responsibly and in advance.

If you still decide to normalize your weight, preference should be given to low-calorie foods.

Our body requires a constant source of vital energy; preference belongs to the group of slow carbohydrates. Because their use does not have any side effects. The following will help us be energetic: oatmeal, buckwheat and rice porridge; whole grain bread, baked potatoes, diet bread.

The source of growth and development of the body is the protein component of our diet, which is part of the main diet. A balanced protein composition is contained in: lean meat, fish, chicken, eggs, milk and cheeses.

There is a misconception that it is necessary to limit the consumption of fats; one should distinguish between healthy fats that the body simply needs and those that need to be abandoned. A small amount of vegetable or olive oil, raw seeds and nuts are useful as a source of fiber and dietary fiber.

Let's focus on proper nutrition as the key to solving the problem of excess weight:

1. Don't turn your stomach into a garbage pit. The process of digestion of foods in the body is accompanied by the release of: acids for meat products; alkalis - for vegetables and fruits. Separate nutrition is the first step to normalizing weight.
2. Lifestyle and diet determine our weight. You need to eat up to five times a day, with an interval of 3 to 4 hours. Breakfast within half an hour after bedtime. Do not starve or exercise on an empty stomach, because in stressful situations the body tries to “make reserves” to survive difficult times, hence the weight gain.
3. The process of eating is very important. Focus on eating. You need to eat in the kitchen, chewing thoroughly and enjoying your food.
   When choosing products, buy only natural products; if the composition of the product is unknown, or if you have any doubts, discard the product.
4. Drink clean water between meals. Sometimes it seems to us that we are hungry, but in fact we need water.
5. Give up, at least temporarily, alcoholic beverages. Having a relatively high calorie content, they also cause a feeling of hunger, leading to overeating.
6. Measured physical activity contributes to the process of weight normalization. It is necessary to approach the issue comprehensively and creatively. Plan a weekly exercise routine. To keep your body in good shape, morning jogging, fitness classes, yoga, dancing and swimming are suitable.

When compiling a diet, give preference to fresh vegetables and fruits, as carriers of vitamins and microelements.

Perhaps, having received positive results, many will think and change their lifestyle, adopting the proposed methodology. In any case, you are a winner who has received more vital energy! And finally, another video menu option for a week of proper nutrition for weight loss with recipes:

All the holidays, visits to guests and tables full of all sorts of delicious things are behind us... But what’s ahead? And ahead are treacherously protruding bellies and plus a certain number of kilograms on the scales. An excellent motivation to finally come to your senses and get your weight and figure in order. After all, the beach season is just around the corner - just about three months, you won’t even have time to blink an eye. And in order not to go on mocking super-diets that promise “minus N kilograms per week,” “Culinary Eden” offers you something like a nutrition program for weight loss, as a result of which your unnecessary kilograms will not come back, and your figure will delight you, becoming better and better. better every week.

Here are some tips from nutritionists that will help you normalize your appetite and weight.

Make it a rule to drink at least 1.5-2 liters of clean water per day. Drink water, even if you don't feel like it, half a glass every hour.

. Drink water no later than 30 minutes before meals and do not wash down your food. After eating you can drink no earlier than 40 minutes later.

To gently activate your digestive tract, drink a glass of fairly hot water first thing in the morning. You will feel nauseous, perhaps after a glass of hot water you will not want to have breakfast at all - this is normal, after a week everything will return to normal. By the way, hot water in the morning perfectly starts the kidneys, and this is very important for those losing weight.

Avoid alcohol, especially beer. A glass of high-quality dry red wine once a day is allowed.

Eat as you would in kindergarten - little and often. 5-6 meals a day for those losing weight is optimal. Two breakfasts, lunch, afternoon snack, dinner and a constant glass of kefir at night - and portions of 200-250 ml.

. Eat no later than 3 hours before bedtime. You can drink water at any time of the day.

Drink tea and coffee without sugar. Buy stevia and make a cool infusion like syrup, adding it instead of sugar.

Avoid bananas and grapes. Any other fruits are welcome.

If you like fasting days, do them once a week. Just don’t unload on apples, they give you a beastly appetite.

. Be sure to have breakfast, it is the most important meal of the day. For breakfast you need to eat complex carbohydrates and protein. Complex carbohydrates include cereal porridges, whole grain bread, pasta made from durum wheat (they must be prepared without adding any kind of fats and oils). Protein comes from eggs, meat, seafood and legumes.

For lunch, eat clear soups, broths, lean boiled meat or fish, vegetables and fruits.

An ideal afternoon snack: natural yogurt without additives (it is better to prepare it yourself from special starters that can be bought at a pharmacy or health food stores), cottage cheese, a handful of nuts or a sandwich (a piece of grain bread, boiled meat and a lot of herbs or vegetables).

. For dinner, prepare a salad, cottage cheese casserole and stewed vegetables - in general, everything is the same as what you eat during the day, only the portion, do not forget, should be only 200-250 g.

Fruits are best eaten in the first half of the day.

Fried foods are prohibited!

The list of prohibited products also includes: semi-finished products, fast food, salted or sweet nuts and seeds, chips, carbonated drinks, bread and baked goods made from premium flour, mayonnaise.

There is no need to strictly limit yourself in fat consumption; it is very important for the normal functioning of the body. Just remember moderation and avoid artificial fats.

Use a trick and buy yourself a small plate and eat with a teaspoon; at first it will be unusual, but over time your stomach will decrease in size and will not require the same gigantic portions.

Here are some simple and affordable breakfast recipes.

Menu for weight loss - breakfasts.

Ingredients:
1 stack milk,
½ cup Hercules,
½ cup any fresh or frozen berries,
honey, maple syrup or fructose - to taste.

Preparation:
Pour milk into a saucepan, add oatmeal and heat to a boil, stirring. Cook the porridge until tender, add berries and honey.

Ingredients:
150 ml milk,
10-13 tbsp. oatmeal,
1 banana
1 tbsp. cocoa powder.

Preparation:
Blend all ingredients except cereal in a blender until smooth. Pour the resulting mixture over the oatmeal and let sit for 5-7 minutes. Garnish with bananas or dried fruits.

Omelette with vegetables. Prepare the egg mixture: beat the eggs with milk and a pinch of salt until fluffy. Stew any vegetables a little in a frying pan with vegetable oil, pour in beaten eggs and place in a hot oven or cook on the stove with a lid. Sprinkle with herbs.

Ingredients:
4 eggs,
4 tbsp. flour,
4-5 apples,
1 stack milk,
salt, vanillin, butter.

Preparation:
Peel the apples, cut into slices and stew in a small amount of butter or without it at all to reduce the number of calories. In a bowl, beat the eggs with vanilla, salt and flour, then pour in the milk and mix well. Pour some of the egg mixture into a frying pan greased with butter, add the apples and pour in the remaining eggs. Place in the oven at medium heat and bake until done.

Breakfast in thin lavash. A quick breakfast that you can take with you to work if you don’t have time to eat at home. Cut any boiled or baked meat (chicken, veal, lean pork) into thin slices. Stir in cabbage, bell peppers and tomatoes, finely chopped and seasoned with lemon juice, salt and pepper. You can add Korean carrot salad. Mix low-fat sour cream or natural yogurt with lemon juice, add salt if necessary, and season with a mixture of vegetables and meat. Wrap the mixture in pita bread and heat it in a dry frying pan or in the microwave.

Ingredients:
300 g oat flakes,
200 g almonds,
100 g peeled seeds,
80 g sesame seeds,
250 g seedless raisins,
100 g hazelnuts (coarsely ground)
½ cup coconut flakes,
50 g natural brown sugar,
6 tbsp. liquid honey,
2 tbsp. vegetable oil,
1 tsp sea ​​salt.

Preparation:
In general, there is no strict recipe for granola; you can add absolutely any nuts, seeds and dried fruits to it according to your taste and desire. In particular, if you want to improve your bowel function, add about half a cup of flaxseed. Now for the actual recipe. Mix all the nuts and seeds with oatmeal, add vegetable oil, sugar and honey. On a baking sheet lined with baking paper, spread the resulting mixture in an even layer and place in an oven preheated to 170°C for 35-40 minutes. During baking, stir and salt the mixture several times. 5 minutes before the end of cooking, add raisins and/or other dried fruits and stir. Granola should be stored in airtight containers. If you want to make bars for snacking, then after adding raisins and dried fruits, compact the granola and let it bake. After cooking, turn the finished granola out onto foil and cut into bars.

Ingredients:
Opara:
250 g wheat flour,
10 ml water,
6 g fresh pressed yeast.
For the test:
250 g wheat flour (you can take 200 g wheat and 50 g rye),
100 g bran (wheat or rye),
30 g sugar,
15 g butter,
8 g salt,
6 g fresh compressed yeast,
180 ml water.

Preparation:
Knead the dough from the indicated ingredients and leave under the film for 3-3.5 hours. The dough should rise and begin to fall. For the dough, mix the dough and other ingredients and knead into an elastic, soft dough. Place in a warm place to ferment, covered with a napkin. The dough should ferment for at least 1.5 hours. Half an hour after the start of fermentation, knead it and let it rise again. Punch down the risen dough and divide into 8-9 equal parts. Roll each part into round buns, cover with a napkin and let rest for 30-45 minutes. Place a frying pan with water in an oven preheated to 230°C, then, after the water boils, place a baking sheet with bread and bake for 5 minutes with steam, then remove the frying pan, reduce the heat to 210°C and bake for 15-20 minutes. The finished bread should be slightly browned.

Menu for weight loss - lunches.

Ingredients:
400 g fresh mushrooms (champignons, oyster mushrooms),
350 ml water,
2 tbsp. olive oil,
1 tbsp. flour,
1-2 tbsp. dry white wine
salt, pepper, herbs - to taste.

Preparation:
Slice the mushrooms and quickly fry them until golden brown. Combine all ingredients in a blender bowl and grind. Then pour the mixture into a saucepan and place on low heat and cook, stirring, until tender. When serving, sprinkle with herbs.

Boil the chicken breast on the bone, but without the skin, cut the breast into pieces, and strain the broth. Place broccoli and/or cauliflower florets, carrots cut into flowers, diced onions into a broth simmering over low heat and cook a clear soup. When serving, place a piece of breast on a plate and sprinkle with herbs.

Ingredients:
1 small head of cabbage,
5-6 onions,
3-4 tomatoes,
2 sweet red peppers,
1 bunch of celery.

Preparation:
Cut all ingredients into strips and place in boiling water. Bring to a boil, simmer for another 10-15 minutes and remove from heat. Serve with greens.

Ingredients:
250 g boiled beans,
250 g fresh mushrooms,
1 pickled cucumber,
1 large onion,
2 cloves of garlic,
salt, spices, herbs - to taste.

Preparation:
Fry the onion in vegetable oil, add diced cucumber, chopped mushrooms and simmer. Pour boiling vegetable broth or water, add salt to taste and add beans, previously soaked and cooked. Serve with any greens.

Ingredients:
2 carcasses of pollock or any other low-fat sea fish,
⅔ stack. rice,
300 g canned seaweed,
2 eggs,
1 large onion,
2.5 liters of water,
spices to taste,
natural soy sauce.

Preparation:
Finely chop the onion and marinate in soy sauce with spices to taste. Boil the rice until half cooked, add the fish cut into pieces and cook until done. Squeeze and chop the seaweed, drain the marinade from the onion and add everything to the soup. Pour the beaten egg into the soup in a thin stream, stir and immediately remove from heat. The onion should remain crispy. This soup can also be eaten cold.

Menu for weight loss - dinners.

Ingredients:
500 g sea fish fillet,
lemon juice, salt, ground black pepper,
Brown rice.

Preparation:
Thaw the fish fillet, rinse and dry with a napkin. Sprinkle with lemon juice and sprinkle with pepper. Let stand for a while, then add salt, wrap portions in foil as tightly as possible so that the juice does not leak out, and place in a hot oven for 20-25 minutes. Meanwhile, cook the brown rice by simmering it in a little water or steaming it (this will make it fluffy). When serving, place the fish on the rice and pour over the juices released during baking.

Ingredients:
1 boiled chicken breast,
1 bunch of lettuce,
1 bag of wheat crackers without additives,
100 g mozzarella,
1 jar of natural yogurt (no additives),
olives or black olives - to taste.

Preparation:
Cut the boiled breast and cheese into cubes. Olives or black olives - in rings. Tear the salad with your hands. Combine chicken meat, cheese, olives, croutons and green salad in a bowl, mix and season with yogurt. For a brighter taste, add lemon juice to the yogurt.

Durum wheat spaghetti withseafood

Ingredients:
100 g spaghetti,
200 g sea cocktail,
2 ripe tomatoes
basil, dill, parsley - to taste,
hot peppers.

Preparation:
Prepare tomato sauce: grind the tomatoes along with spices in a blender, add a little salt. Fry seafood in a spoon of olive oil for 5-8 minutes. Pour in tomato sauce and simmer for 10 minutes. Meanwhile, boil the spaghetti, drain the water and place it on a flat dish in the shape of a ring. Place seafood in the center, pour sauce over it and garnish with herbs.

Ingredients:
300 g pink salmon fillet,
150 g broccoli,
100 g rice,
salt, pepper, lemon juice.

Preparation:
Boil the rice in salted water and drain in a colander. Fish fillet, salt, sprinkle with lemon juice and steam. Also boil the broccoli in water or steam (which is preferable). Serve, garnished with herbs, along with a fresh vegetable salad.

Ingredients:
100 g fresh mushrooms,
2 eggs,
1 tomato
½ bunch of green onions,
salt, vegetable oil.

Preparation:
Fry the tomato, cut into slices, in vegetable oil, add mushrooms and simmer until tender. Add chopped onion and top with beaten eggs. Cook covered over low heat.

Bon appetit!

Larisa Shuftaykina

Any diet requires strong motivation. If you have it, consider that half the battle is already done. Everyone has their own motivation. Charming a man who prefers slender women, fitting into the outfit he likes, a summer vacation where you need to show off on the beach and much, much more.

I offer several effective weight loss diets that will help you lose excess weight. They are based on proper nutrition with a menu for every day and week.

Four rules of any diet

1. Almost eliminate salt and salty foods from your diet.
2. Completely eliminate alcohol in any form. This is a source of extra calories. In addition, its relaxing effect will prevent you from strictly adhering to your chosen diet.
3. Have a snack between breakfast, lunch and dinner, i.e. eat in small portions 5 – 6 times a day.
4. Completely eliminate sugar, sweets and baked goods.

Diet for 2 - 3 weeks.

Balanced in fats, proteins and carbohydrates. But at the same time it is low-calorie. It takes into account the body’s daily need for microelements and vitamins.

First day.

Breakfast. 1 hard-boiled chicken egg, of course, you need to eat it without salt. Cheese with fat content below 17% – 2 – 3 small pieces.

Lunch. Whole apple. After half an hour, a cup of any tea or coffee without sugar or milk.

Dinner. Cabbage stewed without salt and oil. Boiled chicken breast.

Afternoon snack.

Dinner. About 100 grams of cottage cheese of any fat content, sprinkled with kefir, also of any fat content. Snack on a whole grapefruit.

Second day.

Breakfast. One piece of bran bread in the form of toast. If you don't have a toaster, lightly toast the bread in a dry frying pan over low heat. After half an hour - green tea or black coffee without sugar.

Lunch. Grapefruit and a glass of kefir of any fat content.

Dinner. A piece of chicken, beef or fish, boiled, baked in the oven or on a grill without adding oil. It's better to use it if you have it.

Afternoon snack. A couple of apples. After half an hour - tea or coffee, of course, without sugar.

Dinner. Boiled cauliflower with any greens, sprinkled with vegetable or olive oil.

The third day.

Breakfast. Whole grapefruit. After half an hour - a cup of tea or coffee without sugar and milk.

Lunch. One raw carrot.

Dinner. A piece of chicken, beef, veal or fish, boiled, baked in the oven or on a grill without adding oil. (Same as on the second day.) You can use .

Afternoon snack. Like breakfast.

Dinner. Any stewed vegetables and an omelette made from two chicken egg whites.

Fourth day.

Breakfast. One carrot, grated with one tablespoon of low-fat sour cream. After half an hour - a cup of tea or coffee without sugar and milk.

Lunch. About 100 gr. any cottage cheese and a glass of any kefir.

Dinner. One hard-boiled chicken egg. Fresh parsley or dill, as much as you can eat.

Afternoon snack.

Dinner. Salad - a brush of shredded white cabbage, raw carrots and beets, grated. Sprinkle the salad with lemon juice and do not add oil. Drink green tea without sugar.

Fifth day.

Breakfast. One hard-boiled chicken egg. After half an hour - a cup of tea or coffee without sugar and milk.

Lunch. One glass of kefir.

Dinner. Low-fat fish cooked in a double boiler or in the oven on a wire rack without adding oil. Any stewed vegetables.

Afternoon snack. Boiled cauliflower. After half an hour - a cup of tea or coffee without sugar and milk.

Dinner. One grapefruit. After 30 minutes - green tea without sugar.

Sixth day .

Breakfast. About 100 gr. any cottage cheese with dill or parsley. After half an hour - a cup of tea or coffee without sugar and milk.

Lunch. Two apples with a break of 15 minutes.

Dinner. A piece of chicken, veal or fish, boiled, baked in the oven or in a double boiler without adding oil. One small boiled beet.

Afternoon snack. Orange without white veins. Try to clean them thoroughly.

Dinner. Fresh white cabbage salad with celery and dill without oil. Drink green tea.

Seventh day.

Breakfast. Mix of orange, apple and carrot. One glass.

Lunch. Boiled rice with boiled vegetables. Approximately 5 heaping tablespoons.

Dinner. Soup puree from any vegetables. A piece of boiled chicken. Half a grapefruit.

Afternoon snack. A glass of tomato juice. It can be packaged, but without salt or lightly salted.

Dinner. Boiled fish and green peas.

Minus 5 kg. per month - Pierre Dukan diet

The convenience of this diet is that you can eat almost everything. You don't have to constantly count calories. The secret is that you need to combine products correctly.

The basis of the diet is dividing nutrition into four phases, one per week. The only condition is 2.5 liters of almost any liquid daily.

The first phase is burning fat.

During this phase, we actively eat foods containing protein. It helps burn previously accumulated fat without affecting muscle mass.

Kefir or yogurt is ideal for breakfast. If you can't do without bread, choose whole grain. It will satisfy you for a long time. Vegetables and fruits in this phase are good for snacking.

Try to reduce your consumption of fish, pork and cheese. These foods are rich in protein, but they are also high in fat. We completely give up sweets in any form.

• cottage cheese
• yogurt
• milk
• poultry meat
• lean beef
• seafood
• tuna
• salmon
• tofu cheese.

Pasta and shrimp salad for the first week of the diet

Products for 1 serving:

• durum pasta for one serving;
• about 50 gr. defrosted shrimp;
• several sprigs of green onions, dill and parsley;
• approximately 100 gr. natural yogurt;
• a tablespoon of apple cider vinegar;
• a tablespoon of olive or vegetable oil.

Boil pasta and shrimp separately. Wash the greens, dry and finely chop. Cool the shrimp and clean it. Add oil and vinegar to the yogurt, lightly salt and pepper. Mix well. Place pasta on a plate, top with shrimp and top with yogurt sauce. This salad can be eaten for lunch or dinner.

The second phase – we remove excess fluid from the body

We do this by eating as many vegetables as possible. They contain a lot of useful substances that continue to burn excess fat in our body. In addition, they speed up metabolism.

Eat as many different vegetables as possible at each meal. For example, on the usual morning sandwich with cheese we put a slice of tomato, radish and a slice of fresh cucumber.

It is better not to eat carbohydrates as side dishes this week. This is rice, buckwheat, oatmeal, legumes. Any products containing sugar and flour. But you can use whole grain bread and pasta in moderation.

Stuffed zucchini for the second week of the diet

Products per serving:

• medium zucchini;
• celery stalk;
• tomato;
• cucumber;
• onion head;
• several sprigs of parsley;
• 100 gr. boiled ham;
• 2 tablespoons sour cream;
• freshly squeezed lemon juice 2 tsp;
• a teaspoon of vegetable oil.

Cut the zucchini in half, remove the core and fry in vegetable oil on both sides. Make a salad from ham, vegetables and herbs, season with sour cream and lemon juice. Place in zucchini halves. You can, if desired, bake in the oven.

Exercise for belly fat

This same week you can start doing a simple exercise that will help you lose belly fat.

If it is difficult to hold your legs up at first, you can simplify the exercise. Bend one leg at the knee and place it on the floor. Place the foot of the other leg on your bent knee. Alternately pull your elbows toward your near knee 15 times. Then change legs and perform the exercise 15 more times.

The third phase – we remove the folds on the stomach with fruits.

Two weeks have passed successfully, and you have already lost several kilograms. We consolidate the result with the help of fruits. They contain many useful substances that will help us continue to get rid of the hated kilograms. Eat fruit salads for breakfast all week. Increase your fruit intake at other times as well. You can take any fruits, with the exception of canned and dried ones. They contain a lot of unnecessary sugar. It is also not advisable to replace fruit with juice.

Carrot and apple salad for the third week of the diet

Products for 1 serving:

• 2 raw carrots;
• medium apple;
• 2 tbsp. spoons of any nuts;
• teaspoon sugar;
• 2 tablespoons of freshly squeezed lemon juice;
• teaspoon of vegetable oil.

Grate the carrots and apple on a coarse grater, mix with the rest of the ingredients and set aside for about half an hour to steep. You can add more orange zest, but this is optional.

Apple-banana smoothie

Products for 1 serving:

• banana;
• apple;
• half peeled kiwi;
• Art. a spoon of not bitter honey.

Beat all ingredients with a blender until smooth.

Fourth, final phase – we consolidate the result.

The fourth week is just some kind of holiday! You can eat everything that we ate in the three previous phases. We return carbohydrates so that the new weight lasts longer and fat is not deposited where it is not needed.

At each meal, combine proteins and carbohydrates, with a snack and a snack of fruits or vegetables. Still avoid foods that contain wheat flour.

A universal exercise to strengthen the abdomen, buttocks and arms

In the fourth week of losing weight, add another simple exercise - side push-ups.

Raise the hip, fix it for a few seconds and lower it. Repeat 15 times, then roll over to the other side.

Three diets for the cold season

Finnish diet

You can eat all kinds of cereals, lean meat and fish, vegetables, low-fat dairy products. We give up sweets, pastries, bread, pasta, rice, and smoked meats.

Bean diet

In a week you can lose up to 3 kilograms without harming your health. As you understand, the basis of the diet is beans - low-calorie. but at the same time a nutritious product. During the week, beans should be eaten in different forms for lunch and dinner. In addition to it, the diet should include lean poultry, veal, vegetables and fruits, and low-fat dairy products. Do not consume salt, spices and sugar.

Buckwheat diet

A very simple but effective diet. It consists in alternating a day when you eat only buckwheat in any form with low-fat kefir or yogurt, and a day when you eat as usual. You just need to exclude flour, sweet, salty and smoked foods. Don't forget that you need to eat 5-6 times a day, without overeating.

Be healthy and beautiful!

Tell VK

Proper nutrition is a diet that promotes the normal functioning, development and renewal of body cells. This concept does not set strict restrictions when creating a menu for every day, but only indicates the principles that help you eat nutritiously, variedly and with health benefits. Therefore, not all diets can be classified as PP.

Key principles

Most people sooner or later think about changing their eating habits. There are many reasons for this: girls dream of getting rid of subcutaneous fat on their sides and hips, men dream of getting rid of a “beer belly,” and professional athletes use diets to “dry out” their figure for competitions.

There are also those who are forced to turn to nutritionists for serious nutrition-related illnesses. Everyone has one thing in common - the desire to solve their physiological problems. To achieve this, we recommend that you adhere to the principles listed below.

Competent approach

In organizing a healthy diet, the main thing is gradualness and the right psychological attitude. You should not aim at strict restrictions and giving up your favorite foods.

Nutritionist, sports nutritionist

Rule number one! PP is not a diet, but a change in eating habits and lifestyle!

At first, you shouldn’t even think about calculating the calorie content of the menu. Start simple. For example, use small dishes. This way you will “accustom” your stomach to small amounts of food.

Divide your daily diet into 3 main meals and 2 snacks, or into 5 equal meals. Small meals will help cope with strong feelings of hunger.

At the same time, gradually reduce your consumption of sweets. For example, put not 3 tablespoons of sugar in tea, but two; eat not a whole piece of cake at a time, but half. This way, you will not feel deprived and will soon get rid of “gluttony.”

Approach physical activity carefully. Your task is to smoothly “incorporate” your body into an active lifestyle, and not exhaust yourself on exercise machines. If fitness classes are not available, do simple exercises to lose weight quickly at home. But don’t immediately rush to twirl a hoop around your waist or jump rope. Jumping will put dangerous stress on your joints if you are carrying excess weight. Start small:

• walk more, walk in the park;
• use stairs instead of elevators.

Do some light cardio at the gym:

• exercise on an exercise bike or ellipse;
• walk along the path.

Approximate calorie count

Don't worry, you don't have to calculate the exact caloric content of each serving. On the Internet you can find tables of caloric content of foods. Compare your daily diet with the data found and calculate the surplus.

To avoid mistakes, first determine your individual calorie needs. To do this, we recommend using the Mifflin-San Geor method. The counting scheme for women is as follows:

• multiply your own weight by 10;
• to the resulting value add your height multiplied by 6.25;
• from the resulting figure, subtract 161 and age multiplied by 5;
• multiply the total value by 1.2.

Example: we determine the daily calorie requirement for a woman - weight 70 kg, height 170 cm, age 30 years:

(70×10 + 170×6.25 – 30×5 – 161) × 1.2 = 1742 kcal

For convenience, use a calculator and fill in your data.