As the right to make the menu of food to lose weight, the food was delicious, to not feel constant hunger, and to have a meaningful result? We offer a menu for the week diet that lets you lose weight quickly and feel good.
The menu on the right for slimming
According to experts-nutritionists, express weight loss diet daily calorie to reduce to 1200, no less. A man, an adult, consuming less than 1000 calories per day, simply harms your body, depriving it of the minimum of nutrients needed for normal life.
One should consider that the diet menu for weight loss, calculated on the 1200 calories, suitable for people of average height and a physical, a sedentary lifestyle and rarely to sports enthusiasts. This diet is very applicable to those who want to lose weight, but don't want to regularly go to the gym. If you are an adult woman, does not have serious health problems, you can follow this eating plan. A diet limited consumption of 1200 calories per day, you will lose weight even for those who lead a sedentary lifestyle. In the preparation of the menu of recipes to lose weight is very simple, but the dishes are obtained wonderful flavor.
Example menu for weight loss
In this weekly plan of energy we try to collect the most simple preparation of revenue, as a result of which are obtained wonderful flavor and "boring" dishes. Focusing with this program, you can compile and the menu in a month diet. Attach the result to help exercise at least two times per week. It will be useful to take during the diet multivitamins that contain calcium.
Weight loss: a menu for each day
In this eating plan on meals are the most useful for products with low fat content. The concept of "portion" in our menu of proper nutrition for weight loss must be understood thus: the food has to fit in a small deep cup (bowl) volume of 200-250 ml. Menu of the day for slimming is different) and includes the ideal amount of carbohydrates, proteins and fats.
Day 1
Breakfast:
- a portion of cereal with milk low-fat;
- 1 banana.
Lunch:
- sandwich on fresh wheat bread with leaves of green salad with turkey meat (100g), flavored of easy mayonnaise, mustard, pepper;
- a slice of mozzarella cheese";
- 2 kiwis.
Dinner:
- 120 g of boiled fish lean varieties (for example, sole);
- 2 small tomato, cut in slices, sprinkle on top grated parmesan and lightly baked in the oven or in the microwave;
- 180 g cooked broccoli;
- 180 g couscous;
- 120 g milk pudding.
Day 2
Breakfast
- prepare a smoothie, mixing in the blender 240 ml slim milk, 1/2 banana and 150 g of fresh berries (can be frozen);
- one half of the English opening ("muffin").
Lunch
- portion of vegetable soup;
- wrap in a thin pita bread, vegetable cutlet, several strips to the salad, season the sauce;
- 150-180 ml of low-fat yogurt;
- 50 g of grapes.
Dinner
- 120 grams of chicken meat without skin and bones, stir-fry grill;
- 100 g of bean stew;
- 3 small boiled potatoes, seasoned with a little vegetable oil and vegetation.
Day 3
Breakfast
- 3 tablespoons of oats and quick, fill with 150 ml milk and cook in the microwave oven, add half of the apple sliced pieces, and 1 St. l. honey.
Lunch
- prepare a chicken salad: cut 120 grams chicken meat, cooked without skin 50 g of red grapes, add 1 St. l. powder of almond toast, place a sheet of green salad and season 1 St. l. low-fat sour cream and 1 St. l. nishkalOrien mayonnaise;
- 1 banana.
Dinner
- 120 g shrimp cooked;
- bake in the oven 1 potato, with the aid of a sauce "salsa" (3 St. l.) and mayonnaise (1. St. l.);
- 300 g of spinach-cooked;
- the portion of ice-cream with low-fat.
Day 4
Breakfast
- cut half of cake on top and put some thin slices of apple and sprinkle with grated cheese (preferably low fat) and bake it in the microwave (30 seconds on "high");
- 180 g of low-fat yogurt, you can sprinkle almond freshly ground
Lunch
- portion of vegetable soup puree (tomato, mushroom, broccoli);
- roll meat: wrap in a thin pita bread from 80 to 90 g of meat, chopped into thin slices and fried, lettuce, slices of tomato, season the folder of horseradish and/or mustard;
- 1 portion of raw vegetables;
- 1 pear.
Dinner
- 100 g of boiled or stewed salmon;
- 1 portion of salad: grate on a grater carrot and apple, finely chop the cabbage, add 1 h. l. sugar, and the filling of natural yoghurt or lean mayonnaise;
- 150 g of rice;
- 100 g of canned pineapple in its own juice
Day 5
Breakfast
- a portion of cereal with milk, low fat (240 ml), with the addition of fruits (100 g) and walnuts crushed (1 St. l.).
Lunch
- a slice of wheat bread with a slice of cheese and lean varieties;
- ¼ Of a serving of baked beans;
- fresh and cucumber;
- 100 g of ricotta cheese lean with 5-6 slices of tangerine.
Dinner
- 100 g fillet of pork roasted in oil;
- 1 portion of pumpkin puree (you can season molhere cinnamon);
- 2-3 servings of green salad, mixed 2 St. l. the lean sauce;
- 120 g of frozen yogurt and 100 grams of fresh berries.
Day 6
Breakfast
- dried in the toaster a piece of bread from wheat flour with the peanut butter and finely sliced slices of banana;
- 240 ml of milk 0.5 % and 1.5 % fat.
Lunch
- roll tuna: lightly grease thin pita easy mayonnaise and mustard (to taste), wrap in pellet 60 g of tuna, a leaf of green salad, some onion rings and fresh cucumber;
- 100 g of carrot fresh;
- 180 g of natural yoghurt;
- a half of a banana.
Dinner
- JambalAya: mix ¾ of a portion of boiled rice, 100 g of corn grain, sliced cubes of sausage, chicken or turkey (60 g), 50 g red canned beans, and 70 g of sauce "salsa", to warm up.
- 2-3 servings of spinach cooked;
- 1 apple of medium size.
Day 7
Breakfast
- one half of the English opening, 2 slices of cheese, a slice of tomato;
- ½ Portion of baby spinach-cooked;
- 1 egg, the soldier, "hard boiled" or "soft";
- 1 small grapefruit.
Lunch
- salad: mix 120 g canned black beans, 120 g of tangerine (sliced), minced, and half of sweet pepper, thin rings of red onion and feathers green onions, season with 1 St. l. vinegar, place a sheet of green salad;
- a piece of wheat unleavened bread type "pit";
- 1 pear.
Dinner
- 120 g of fish, baked or grilled;
- 1 the.lina, cooked with a little butter or margarine;
- 1 portion of stew of zucchini;
- 120 g pineapple canned in its own juice.
Proper nutrition
In the example, the menu for the week of weight loss with fresh products and are virtually absent from semi-finished products, sauces and condiments are recommended with moderation. Instead of mayonnaise it is better to use cream or natural yoghurt. You can find a multitude of recipes, dietary and sauces that give each dish its originality and will not add a lot of calories. As the beverage industry, you can use the green tea and mineral water without gas. Some will exclude from the diet of fish and meat, believing that losing the extra pounds will be easier. If you care about your health and want to adhere to the principles of a correct diet for slimming, the menu must include foods with high protein content. Slices of meat of choice without shells (chicken, turkey) and without fat (beef, pork). Lean fish varieties of easy acquisition, but at the same time are nutritious. A sufficient amount of protein helps to maintain muscle mass and burning fat.