Menu of proper nutrition for a week for weight loss:? table


You can Stay healthy, attractive and young. To do this, it is sometimes sufficient to simply adjust the daily diet. Proper nutrition will not only put in order the figure. A competent and careful approach to your own health through the rational preparation of the menu will help to get rid of problems with skin, nails, hair and ultimately – with self-esteem.

Basic principles of proper nutrition for weight loss

Under proper nutrition taken to imply adherence to the rational menu. Every day the body should receive the necessary amount of minerals, proteins, vitamins, fats, complex carbohydrates. Unfortunately, the refusal of Breakfast and too late dinner, fast food snacks negate the benefits of even the most valuable products. To prevent this, it is necessary to adhere to the rules of rational foods.

The Menu for the week: healthy eating for women.

It is recommended to drink at least 1.5 liters of pure water Per day. Now it's very simple. You can install a quality filter at home, you can order water in large bottles.

Every day it is best to start with a glass of clean water, which will normalize the mechanism of metabolism and start the functioning of not only the gastrointestinal tract, but all organism's.

For Breakfast is very useful to eat porridge, lunch should be as rich and varied. Dinner should be made as light as possible.

Important! The last meal should be postponed for 1.5-2 hours before bedtime. This will allow you to meet the next day cheerful, fresh and rested.

Make a balanced menu. However, it is not recommended to put strict restrictions, although you should not be zealous in the use of sweets. In the right diet should be enough proteins, fats and carbohydrates. Be sure to eat fruits and vegetables.

In Addition, you need to make snacks useful. Optimal analogues of sweets and fast food will be:

  • candied fruits;
  • honey;
  • nuts;
  • dried fruits.

Regardless of the time of day from smoked, fried and fatty treats should be abandoned. More useful for figure and health will be stewed, baked and boiled dishes.

Another important rule of proper nutrition is adherence to the daily routine. The interval between meals should not be more than 4.5 hours. Otherwise, it is almost impossible to avoid overeating. Leading nutritionists recommend eating at the same time. This will teach the stomach to eat at a certain period, which in turn significantly improves metabolism.

If to adhere to these principles at least one week, you can feel that you feel better every day.

Proper nutrition: menu for every day

Self-preparation of the diet for each day of the week may seem difficult. As an example, you can use the option below. An alternative option may be a menu of pictures.

Monday

First Breakfast oatmeal with berries or fruits (50 grams) 63 kcal, 1.5 g protein, 1.5 g fat, 12 g carbohydrates
Cup of coffee 20 kcal
lunch 1 small Apple 52 kcal, 0.3 g protein, 0.2 g fat, 14 g carbohydrates
Lunch boiled fish (100 grams) 59 kcal, 4 g protein, 2 g fat, 5 g carbohydrates
boiled rice (100 grams) 165 kcal, 3.5 g protein, 2 g fat, 36 g carbohydrates
afternoon Snack boiled chicken breast with vegetables (100 grams) 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates
Dinner low-fat cottage cheese 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates

Tuesday

First Breakfast oatmeal with berries or fruits (50 grams) 63 kcal, 1.5 g protein, 1.5 g fat, 12 g carbohydrates
unsweetened tea 20 kcal
lunch творога9% fat (70 grams) 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates
teaspoon of honey 95 kcal, 25 g carbohydrates
Lunch

Chicken broth (200 grams)

120 kcal, 6 g protein, 4 g fat, 16 g carbohydrates
tomato, Peking cabbage, carrot and cucumber salad with lemon juice (100-150 grams) 100 g: 48 kcal, 1 g protein, 3 g fat, 24 g carbohydrates
afternoon Snack mint tea 20 kcal
1 kiwi 61 kcal, 1.1 g protein, 0.5 g fat, 15 g carbohydrates
Dinner 2 tomatoes 50 kcal, 2 g protein, 8 g carbohydrates
boiled chicken fillet (200 grams) 384 kcal, 30 g protein, 30 g fat, 0 g carbohydrates

Wednesday

First Breakfast oatmeal with berries or fruits (50 grams) 63 kcal, 1.5 g protein, 1.5 g fat, 12 g carbohydrates
Cup of weak coffee 20 kcal
lunch 2 small orange 80 kcal, 2 g protein, 16 g carbohydrates
Lunch curd casserole (100 grams) 243 kcal, 11 g protein, 13 g fat, 21 g carbohydrates
afternoon Snack stewed vegetables with chicken breast (100 grams) 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates
Dinner cottage cheese with minimum fat content (200 grams) 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates

Thursday

First Breakfast Hercules on milk 2.5% fat content (50 grams) with raspberry or strawberry (100 grams) 127 kcal, 3 g protein, 3 g fat, 24 g carbohydrates
lunch light natural yogurt without flavorings and additives (100 grams) 59 kcal, 10 g protein, 0.4 g fat, 3.6 g carbohydrates
a small spoon of honey 95 kcal, 25 g carbohydrates
Cup unsweetened organic coffee 20 kcal
Lunch potato soup with herring (250 grams) 89 kcal, 5 g protein, 3 g fat, 11 g carbohydrates
afternoon Snack salad from cucumbers and tomatoes with dressing from sour cream with 15% fat content (200 grams) 60 kcal, 4 g fat, 7 g carbohydrates
Dinner 2 cucumbers 16 kcal, 0.7 g protein, 0.1 g fat, 3.6 g carbohydrates
chicken breast (200 grams) 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates

Friday

First Breakfast 1 cucumber 16 kcal, 0.7 g protein, 0.1 g fat, 3.6 g carbohydrates
mashed potatoes (200 grams) 88 kcal, 28 g fat, 1.7 g protein, 15 g carbohydrates
1 hard-boiled egg 160 kcal, 12.9 g protein, 11.6 g fat, 0.8 g carbohydrates
lunch 2 kiwis 122 kcal, 2.2 g protein, 1 g fat, 30 g carbohydrates
green unsweetened tea 20 kcal
Lunch rice and mushroom soup (250 grams) in combination with cheese of any hard variety (30 grams) 89 kcal, 5 g protein, 3 g fat, 11 g carbohydrates
afternoon Snack curd casserole with raisins (250 grams) 243 kcal, 11 g protein, 13 g fat, 21 g carbohydrates
Dinner sea cabbage (100 grams) 5.5 kcal, 0.9 g protein, 0.2 g fat, 3 g carbohydrates
Pollock baked in the oven or on the grill (200 grams) 72 kcal, 1 g fat, 16.8 g protein, 0.65 g carbohydrates

Saturday

First Breakfast omelet from three eggs 154 kcal, 12 g fat, 11 g protein, 0.6 g carbohydrates
Cup of coffee without sweeteners 20 kcal
lunch couple small fruits, for example, Apple 52 kcal, 0.3 g protein, 0.2 g fat, 14 g carbohydrates
a bottle of low-fat kefir (250 ml) 59 kcal, 10 g protein, 0.4 g fat, 3.6 g carbohydrates
Lunch boiled fish of low-fat varieties (100 grams) 72 kcal, 1 g fat, 16.8 g protein, 0.65 g carbohydrates
boiled rice (100 grams) 165 kcal, 3.5 g protein, 2 g fat, 36 g carbohydrates
afternoon Snack salad from shrimp, greenery and for fresh vegetables (200 grams) 48 kcal, 1 g protein, 3 g fat, 24 g carbohydrates
Dinner low-fat cottage cheese (250 grams) 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates

Sunday

First Breakfast oatmeal porridge on water (150 grams) 127 kcal, 3 g protein, 3 g fat, 24 g carbohydrates
unsweetened herbal tea 20 kcal
lunch 1 banana 90 kcal, 1.5 g protein, 21 g carbohydrates
1 orange 40 kcal, 1 g protein, 8 g carbohydrates
Lunch boiled chicken or other poultry fillet (100 grams) 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates
vegetable casserole (250 grams) 107 kcal, 5 g protein, 8 g fat, 5 g carbohydrates
afternoon Snack boiled shrimp (150 grams) 95 kcal, 18.9 g protein, 2.2 g fat, 0 g carbohydrates
tomato juice (200 grams) 17 kcal, 0.8 g protein, 0.1 g fat, 4.2 g carbohydrates
Dinner steamed fish cutlets (150 grams) 59 kcal, 4 g protein, 2 g fat, 5 g carbohydrates
garnish brown boiled rice (150 grams) 165 kcal, 3.5 g protein, 2 g fat, 36 g carbohydrates
tomato juice (200 ml) 17 kcal, 0.8 g protein, 0.1 g fat, 4.2 g carbohydrates

Attention! You can always afford apples baked with cottage cheese and honey, or a tiny slice of bitter chocolate's.

In this menu for a week are given meals that suit including vegetarians. They can be varied, including the menu when necessary. It is recommended not just to follow the recommendations, and cook your own food in the mood.

Menu for athletes: proper nutrition options

Proper nutrition menu for athletes is slightly different from the standard option. All case is that for the formation of muscle tissue need a lot of protein. It is equally important to enrich the athlete's diet with carbohydrates, which are necessary for him to generate energy.

Important! Sports diet is usually supplemented with special cocktails, which are taken before or immediately after training.

Menu Option

First Breakfast oatmeal on milk 2.5 percent fat with a spoon of honey and 30 g of nuts 550 kcal; 17 g protein, 27 g fat, 87 g carbohydrates
lunch low-fat cottage cheese with a small addition of sour cream 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates
1 Apple 52 kcal, 0.3 g protein, 0.2 g fat, 12 g carbohydrates
Lunch ear (300 gram) 135.5 kcal, 9.3 g protein, 4.8 g fat, 14.7 g carbohydrates
mixed vegetables without sauce (100 grams) about 50 kcal, 1 g protein
chops with cheese (100 grams) 251.8 kcal, 14.8 g protein, 19.5 g fat, 4.2 g carbohydrates
a glass of fresh juice 46 kcal, 0.1 g protein, 0.1 g fat, 11 g carbohydrates
afternoon Snack a couple of bananas 180 kcal, 1.5 g protein, 21 g carbohydrates
glass of Apple juice 46 kcal, 0.1 g protein, 0.1 g fat, 11 g carbohydrates
Dinner fish cutlets (200 grams) 193.2 kcal, 25.6 g protein, 4 g fat, 13 g carbohydrates
Greek salad (200 grams) 165.6 kcal, 5.8 g protein, 11.8 g fat, 6.4 g carbohydrates
glass of milk 150 kcal, 2.9 g protein, 3.2 g fat, 4.7 g carbohydrates
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Proper nutrition for the whole family

Make a weekly menu with the right and healthy dishes will be somewhat more difficult, because you have to take into account many factors.

To the diet turned out to be really valuable and valid, it is recommended to take note of:

  • the degree of physical activity of each family member;
  • age;
  • individual features.

If the need to account for age is understandable and understandable, then the degree of physical activity may raise questions. For example, a man whose activities are associated with hard work and intense physical activity needs more calories than a woman. When the lifestyle is mostly sedentary, it is recommended to exclude fatty meats and butter from the daily menu.

Taking into Account the individual characteristics of each family member will avoid health problems. For example, someone from the household is treated for gastritis. Ideal a healthy Breakfast would be oatmeal with banana. Oatmeal in combination with this sweet fruit provides an anti-inflammatory effect, which has a beneficial effect on the mucous membranes of the stomach.

If someone from the family is struggling with obesity, you should avoid menu unhealthy, high-calorie foods.

Regardless of the individual characteristics of a full Breakfast should be for each member families.

Important! After a meal, a person should feel full or light hunger. The effect of supersaturation are not allowed!

When forming a weekly menu should be considered: cook for all 7 days in advance is not necessary. The maximum benefit is given only by freshly prepared food. This is especially true for baking, salads and snacks.

Another important rule of making a rational weekly menu concerns cooking taking into account the number of people.

But virtually any family come:

  • oatmeal, rice, buckwheat;
  • boiled chicken fillet;
  • assorted vegetables;
  • fruits;
  • muesli;
  • kefir;
  • salads with fresh vegetables and greens.

Advice! It is important to combine proper nutrition with motor activity. We need to dance as much as possible, swim, walk, play sports, run, play. It is necessary to refuse to eat on the run, in front of the TV, book or computer. During the use of food is to concentrate for the most part on the amount of food eaten. This approach provides maximum saturation and prevents overeating.

To avoid harmful dishes on the family table, it is recommended to make a list of products for the week in advance. A sample version is presented in the table following.

Fresh vegetables

Onions 6 pieces medium size or 0.5 kg
bell Pepper 0.5 kg
Garlic 2 heads
Carrot 7 pieces or approximately 600 g
Cauliflower 0.5 kg
Broccoli 0.5 kg
White cabbage 1 fork or 2 kg
Tomatoes 1.5 kg
Potatoes 2 kg
Eggplant 2 pieces
Cucumbers 1.5 kg
Radish 300 g
Courgettes 3 pieces medium size
Spinach 0.5 kg
Dill, Basil, parsley 1 Each beam

Fruits

Fresh berries 0.5 kg
Bananas 2 kg
Oranges 1.5 kg
Tangerines 1 kg
Apples 1.5 kg
Grapes 600 g

Dried Fruits and nuts

Almonds 200 g
dried Apricots 200 g
Raisins 200 g
Prunes 200 g

Grocery

Buckwheat 0.5 kg
Pasta 400 g
Oatmeal 0.5 kg
Muesli 2 packs of 400 g
Sugar 300 g
Canned olives 1 Bank
Cinnamon 1 sachet
Vegetable oil 200 g
Seasonings for fish and meat 1 sachet

Dairy, meat, fish and eggs

Beef tenderloin 1.5 kg
Chicken breast 6 pieces
minced Meat 0.5 kg
Eggs 30 PCs.
white fish Fillet 1 kg
red Fillet Pisces 1 kg
sour Cream 0.5 kg
Milk 3 l
Yogurt 3 l
Kefir 3 l
Hard cheeses 200 g
Butter 200 g
low-Fat cottage cheese 1.5 kg

Making such a list and following it will save not only from the problems with the menu, but also from the daily trips to the supermarket.

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