Smaller meals diet: menu for the table, recipes

From far away, it's no secret that meals for weight loss that is used in the development of virtually any proper diet. Eating food in small portions, it is possible not only to get rid of the extra pounds, but also to restore the functioning of the digestive system to the liver. To improve your health, the more small meals you must make it a way of life and not a temporary one, in the whole of the country. Otherwise, the lost weight as soon as possible, back to back, and every effort will be made to waste.

Small meals — what is it?"

menu for weight loss

The principle of fractional power, is simple — you need to eat food in small amounts. The meals are made in accordance with the mode.

Note! The three-power is to be sufficient to meet the needs of the body. It's a lot better, and that the intervals between the meals small.

Thus, for small meals and allows the person to consume the same amount of calories in one day, as usual. Just the volume of food is divided not into 3, 5 or 6 servings. When they do, they don't break down in the diet, and is not limited to the food, you you you you you you can lose those extra pounds.

The basic principles

The basic principles of the fractions of the feed are:

  • the frequency of consumption of a food, up to about 5 or 6 times a day;
  • small portions — 300 g.
  • to eat at a certain time — every day, at the same time;
  • it is advisable to exclude from the diet of harmful products, or limit its use;
  • the menu should be well balanced with the correct ratio of proteins,fats and carbohydrates.

If it is not possible to weigh the amounts, you can determine your size by eye. It should be placed in the palm.

Note! There is a general consensus that the flat, along with the wristbands shows that the size of the human body.

If you eat the peeling, the food dropping into the stomach in small quantities, is digested more rapidly than large volumes of products. Eventually, the digestive system works in a stable manner, does not interfere with the bowel movements. This will help you avoid the bloating, nausea, and other signs of a disturbance in the functioning of the organs of the digestive system. And, thanks to the high level of the fluid does not feel the sensation of being hungry.

And a few other helpful hints respecting diet, in accordance with the rules of a fractional power:

  • breakfast is very important meal that should not be neglected;
  • prior to each ingestion of the food, it's worth drinking a glass of water to slake the thirst of a portion of the lower level, and to speed up the process of weight loss;
  • the breakfast should be low in calories and contain a lot of carbohydrates;
  • for the main meal to skip is prohibited;
  • the dinner should be light weight and of products to choose from, so for them the rest of the CNS, and do not load the digestive system.

Stick fraction of the power you need for a week or a month but for a lifetime. The only way you can improve your well-being, to restore the functioning of the body, and losing weight, without going back to the excess weight.

The main products are

The feeding of the fraction, you can take the product. But, in order to arrive exclusively for the use of the purchase of the food, it is important to adhere to the principles of a healthy diet.

What are the products which provide benefits to the human body:

  • legumes — a good source of vitamins and fibre, they contain fewer calories gram for gram (which is subject to certain conditions, you you you you you must limit the consumption of spicy and acidic kinds of vegetables);
  • fresh fruits and berries , along with legumes, they enrich the body with vitamins, fiber and other useful components;
  • the grass of the useful properties, which is higher than even the vegetables;
  • meat, fish and seafood are rich in protein, and is preferred to be consumed in the cooked form, or cooked, in the case of a cabinet;
  • dairy products, especially helpful in dairy products contain large amounts of calcium and is a good influence on the skeletal and muscular systems.

It is desirable that all of the products that were natural, without any chemical additives.

What products are you you you you you must limit?

If a small meal is used as a diet for weight-loss, to speed up the process by using the exception of a feed for a specific product. These include the following:

  • sweet;
  • products from the confectionery industry;
  • the flour in the dishes;
  • cooked, and fatty foods;
  • semi-finished products;
  • products with a large number of dyes and other chemical additives;
  • spicy and smoked food.

Prohibited soft drinks, and alcohol.

The menu for the week

the diet for weight loss

In order to understand it better, which is a small meals of your diet, consider making a menu for the week is on the table.

The days of the week

The meal

Breakfast and lunch

For the second breakfast


A snack in the afternoon



On Monday

Oatmeal with apples, grated, with the tea

Low-fat yogurt, rye bread,

The soup is chicken vegetable

Salad, vegetables, coffee, tea

Vegetable stew

Cottage cheese with honey, green tea

On Tuesday

The corn in the water, and a cup of yogurt

Baked apple with honey

A vegetable soup, pureed, cooked rice, fish fillets, bread pudding

Apple and carrot, shredded

Steam meat cutlet, salad, vegetable, coffee, tea

Low-fat plain yogurt with no fillers

On Wednesday

The meal of fresh fruit, coffee, tea of your herbs

Orange, grapefruit,

A tablespoon of pumpkin in the form of a puree, risotto, veggie juice

Soufflé of fish, and a cucumber

Salad Caesar with extra-virgin olive oil, coffee, tea

Kefir with a low percentage of fat

On Thursday

Oat flour, plain yogurt

Fresh fruit and berries

Corn, cooked chicken, tomatoes, coffee, tea

Vegetable salad

For wheat, the boiled fish, salad of beetroot, green


On Friday

Omelette, tomatoes, and coffee

Tangerine or orange

Soup with vegetables and meatballs, rye bread, coffee, tea

Mash the pulp of the fruit

Buckwheat porridge, turkey, tea

A cup of yogurt

On Saturday

Cereal, coffee, tea with honey

The tuna and tomatoes

A hearty soup of vegetables, mushrooms, garlic, fried bread, black

The egg, the mole

Fillet of fish with rice, cheese, tea

Yogurt, fat-free

On Sunday

Porridge made of rice, milk, chicory,


Ear, a of wheat, and apple juice


Cooked egg, vinaigrette, bread, cereals, coffee, tea


The menu of the month

Using the estimate of the weekly menu, which is described in the table above, it can be, month in and month out, to get involved in mode, advanced power supply, with only minor adjustments, in order to diversify the diet. For example, to switch to vegetables and fruit, and if you want to change it for the meat, fish, and cottage cheese in kefir, and so on and so forth.

To keep the small meals to lose weight, and develop a menu of the best of the month ahead of time.

Small meals diet recipes

There are a lot of recipes that you can turn on the menu that week, when the fractional nutrition for weight loss. All of them are simple and do not require any complex manipulation. A balanced diet is not monotonous and boring diet. Here are a few recipes that will help you to check.

Scrambled eggs with sweet red pepper

To prepare for a gentle, very tasty, and the omelette, you will need the following:

  • eggs — 2 pieces;
  • milk — 0,5 article;
  • the Bulgarian pepper — 1 pc;
  • salt, soda, herbs, and vegetable oil.

Method of preparation:

  1. The eggs break into a bowl, add the milk, then the pull of the baking soda, and salt, and beat with a handheld mixer.
  2. Bell pepper, wash it, clean the seeds and stems, grind up strips.
  3. In a saucepan, pour in the vegetable oil, place the sweet pepper, and from the top — the egg-mixture to the milk.
  4. Reduce heat to low, cover the saucepan, cover, and cook for about 10 minutes.
  5. Open the lid and sprinkle some on fresh dead vegetation.

Fresh and fragrant, and, most importantly, low-calorie omelet is ready to go.

Soup with meatballs

the soup

Before you can prepare the soup with meatballs, it is advisable to make the filling, using the lean meat. If the weather is not good enough, you can use a product off the shelf.

The soup with meatballs, you will need to:

  • the chopped — 100 g.
  • potatoes — 2 pieces;
  • onion — 1 pc;
  • carrot — 1 pc;
  • the green of the pepper and salt to taste.

Method of preparation:

  1. Clean the potatoes, cut into bite-size pieces.
  2. Pour the water into a saucepan and place it on the potatoes. You put it on the fire.
  3. Clean and wash the vegetables. Grate the carrots on a grater, cut the onion into small cubes.
  4. The ground beef with salt and pepper and mix together. If you want to, you can add a little bit of chopped onions and grated on a zester or grater.
  5. When your potatoes is going to stay for about 5 minutes, then add the vegetables. In just 10 minutes to prepare the soup, in the filling, to form into small balls, and alternately, to lay them in the boiling water.

The ready soup with the meatballs, sprinkle plenty of finely chopped herbs, cover, and let sit for 15 minutes before serving.

Soup-puree from a pumpkin

For the soup, puree the squash, prepare the following ingredients:

  • pumpkin — 150 g;
  • potatoes — 3 pcs;
  • carrot — 1 pc;
  • onion — 1 pc;
  • the salt and the spices.

Method of preparation:

  1. The first step is to cook the pumpkin: wash, peel and remove the seeds. The flesh into small cubes.
  2. Onions and carrots wash, clean and grind it up in an arbitrary way.
  3. Wash the potatoes, peel and cut into bite-size pieces.
  4. Put all the vegetables in a pan, pour in the water, so she covered it with the remaining ingredients. Put on fire and bring to a boil. Reduce heat to low and simmer with the lid on until tender (about 20 minutes).
  5. When the vegetables become tender, you need to beat your mixture together with the liquid into a puree.
  6. A little boiling puree, stirring constantly, to not burnt. Enough, about 10 minutes.

If you want the dish, you can decorate it with greenery, and pumpkin seeds.