Proper nutritional menu for a week to lose weight

Delicious meals in diet for weight loss

You can stay healthy, attractive and young. To do this, it is sometimes enough to adjust the daily diet. Proper nutrition will not only tidy up the figure. A competent and careful approach to one's own health through rational menu planning will help get rid of problems with the skin, nails, hair and, ultimately, self-esteem.

The basic principles of proper nutrition for weight loss

By good nutrition, it is customary to hear following a rational menu. Every day the body should receive the required amount of minerals, proteins, vitamins, fats and complex carbohydrates. Unfortunately, the rejection of too late breakfast and dinner, fast food snacks neutralizes the benefits of even the most valuable products. To avoid this, you must adhere to the rules of rational nutrition.

Menu of the week: good nutrition 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 high-quality filter at home, you can order water in large bottles.

Every day it is better to start with a glass of clean water, which will normalize the metabolic mechanism and start the functioning of not only the gastrointestinal tract, but the whole organism.

It is very useful to eat cereals for breakfast, lunch should be as satisfying and varied as possible. Dinner should be as light as possible.

Important! The last meal should be moved 1. 5-2 hours before bedtime. This will allow you to find yourself the next day happy, fresh and rested.

A balanced menu must be established. However, it is not recommended to set strict restrictions, although you should not be zealous in the use of sweets either. In the right diet, there should be enough protein, fat and carbohydrates. Be sure to eat fruits and vegetables.

In addition, you need to prepare healthy snacks. The best analogues of sweets and fast food will be:

  • candied fruit;
  • honey;
  • nuts;
  • dried fruits.
Healthy snacks - substitutes for harmful sweets and fast food

Regardless of the time of day, smoked meats, fried and fatty treats should be discarded. Stewed, baked and boiled dishes will be more useful for the figure and health.

Another important rule of proper nutrition is adherence to the daily routine. The interval between meals should not exceed 4. 5 hours. Otherwise, avoiding overeating is nearly impossible. Leading nutritionists recommend eating at the same time. This will allow the stomach to get used to eating in a certain period, which significantly improves metabolism.

If you adhere to these principles for at least a week, you can feel your health improving every day.

Good nutrition: a menu for every day

Self-compiling a diet for each day of the week may seem difficult. For example, you can use the option below. An alternative option would be an image menu.

Monday

First breakfast oatmeal with berries or fruits (50 grams) 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrate
a cup of coffee 20 calories
Breakfast 1 small apple 52 kcal, 0. 3 g protein, 0. 2 g fat, 14 g carbohydrate
Having dinner boiled fish (100 grams) 59 kcal, 4 g protein, 2 g fat, 5 g carbohydrate
boiled rice (100 grams) 165 kcal, 3. 5 g protein, 2 g fat, 36 g carbohydrate
afternoon tea boiled chicken breast with steamed vegetables (100 grams) 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates
Having dinner skimmed cheese 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrate

Tuesday

First breakfast oatmeal with berries or fruits (50 grams) 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrate
unsweetened tea 20 calories
Breakfast cottage cheese 9% fat (70 grams) 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrate
a teaspoon of honey 95 kcal, 25 g carbohydrates
Having dinner chicken broth (200 grams) 120 kcal, 6 g protein, 4 g fat, 16 g carbohydrate
salad of tomatoes, Peking cabbage, carrots and cucumbers, seasoned with lemon juice (100-150 grams) per 100 g: 48 kcal, 1 g of protein, 3 g of lipids, 24 g of carbohydrates
afternoon tea Mint flavored tea 20 calories
1 kiwi 61 kcal, 1. 1 g protein, 0. 5 g fat, 15 g carbohydrate
Having 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 carbohydrate
cup of light coffee 20 calories
Breakfast 2 small oranges 80 kcal, 2 g protein, 16 g carbohydrates
Having dinner cottage cheese casserole (100 grams) 243 kcal, 11 g protein, 13 g fat, 21 g carbohydrate
afternoon tea stewed vegetables with chicken breast (100 grams) 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates
Having dinner cottage cheese with a minimum fat content (200 grams) 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrate

Thusday

First breakfast Milk Hercule 2. 5% fat (50 grams) with raspberries or strawberries (100 grams) 127 kcal, 3 g protein, 3 g fat, 24 g carbohydrate
Breakfast light natural yogurt without flavorings or additives (100 grams) 59 kcal, 10 g protein, 0. 4 g fat, 3. 6 g carbohydrates
small spoonful of honey 95 kcal, 25 g carbohydrates
a cup of unsweetened organic coffee 20 calories
Having dinner potato soup with herring (250 grams) 89 kcal, 5 g protein, 3 g fat, 11 g carbohydrate
afternoon tea cucumber and tomato salad with 15% fat sour cream dressing (200 grams) 60 kcal, 4 g fat, 7 g carbohydrates
Having 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 carbohydrate
Breakfast 2 kiwi fruit 122 kcal, 2. 2 g protein, 1 g fat, 30 g carbohydrate
unsweetened green tea 20 calories
Having dinner rice and mushroom soup (250 grams) in combination with any hard cheese (30 grams) 89 kcal, 5 g protein, 3 g fat, 11 g carbohydrate
afternoon tea Casserole of cottage cheese with raisins (250 grams) 243 kcal, 11 g protein, 13 g fat, 21 g carbohydrate
Having dinner seaweed (100 grams) 5. 5 kcal, 0. 9 g protein, 0. 2 g fat, 3 g carbohydrate
pollock cooked 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 three egg omelette 154 kcal, 12 g fat, 11 g protein, 0. 6 g carbohydrates
a cup of coffee without sweeteners 20 calories
Breakfast a few small fruits, such as an apple 52 kcal, 0. 3 g protein, 0. 2 g fat, 14 g carbohydrate
a bottle of fat-free kefir (250 ml) 59 kcal, 10 g protein, 0. 4 g fat, 3. 6 g carbohydrates
Having dinner 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 carbohydrate
afternoon tea salad of prawns, herbs and fresh vegetables (200 grams) 48 kcal, 1 g protein, 3 g fat, 24 g carbohydrates
Having dinner fat-free cottage cheese (250 grams) 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrate

Sunday

First breakfast oatmeal on water (150 grams) 127 kcal, 3 g protein, 3 g fat, 24 g carbohydrate
unsweetened herbal tea 20 calories
Breakfast 1 banana 90 kcal, 1. 5 g protein, 21 g carbohydrates
1 orange 40 kcal, 1 g protein, 8 g carbohydrates
Having dinner boiled chicken or other poultry fillet (100 grams) 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates
casserole of vegetables (250 grams) 107 kcal, 5 g protein, 8 g fat, 5 g carbohydrate
afternoon tea boiled shrimp (150 grams) 95 kcal, 18. 9 g protein, 2. 2 g fat, 0 g carbohydrate
tomato juice (200 grams) 17 kcal, 0. 8 g protein, 0. 1 g fat, 4. 2 g carbohydrates
Having dinner steamed fish cakes (150 grams) 59 kcal, 4 g protein, 2 g fat, 5 g carbohydrate
filling - boiled brown rice (150 grams) 165 kcal, 3. 5 g protein, 2 g fat, 36 g carbohydrate
tomato juice (200ml) 17 kcal, 0. 8 g protein, 0. 1 g fat, 4. 2 g carbohydrates

Warning! You can always treat yourself to baked apples with cottage cheese and honey, or a small slice of dark chocolate.

This menu of the week contains various dishes that are also suitable for vegetarians. They can be varied, including in the menu if necessary. It is recommended not only to follow the recommendations, but also to cook your own food according to your mood.

Menu for athletes: options for proper nutrition

The proper nutritional menu for athletes is slightly different from the standard version. The fact is that for the formation of muscle tissue you need a lot of protein. It is also important to enrich the athlete's diet with the carbohydrates he needs to generate energy.

Important! The sports diet, as a rule, is supplemented with special cocktails that are taken before or immediately after training.

Menu options

First breakfast rolled oats in 2. 5% fat milk with a spoonful of honey and 30 g of nuts 550 kcal, 17 g protein, 27 g fat, 87 g carbohydrate
Breakfast fat-free cottage cheese with a little sour cream 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrate
1 apple 52 kcal, 0. 3 g protein, 0. 2 g fat, 12 g carbohydrate
Having dinner ear (300 grams) 135. 5 kcal, 9. 3 g protein, 4. 8 g fat, 14. 7 g carbohydrate
assorted vegetables without sauce (100 grams) about 50 kcal, 1 g protein
chop with cheese (100 grams) 251. 8 kcal, 14. 8 g protein, 19. 5 g fat, 4. 2 g carbohydrate
glass of fresh juice 46 kcal, 0. 1 g protein, 0. 1 g fat, 11 g carbohydrates
afternoon tea some 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
Having dinner fish cakes (200 grams) 193. 2 kcal, 25. 6 g protein, 4 g fat, 13 g carbohydrate
Greek salad (200 grams) 165. 6 kcal, 5. 8 g protein, 11. 8 g fat, 6. 4 g carbohydrate
a glass of milk 150 kcal, 2. 9 g protein, 3. 2 g fat, 4. 7 g carbohydrate

Good food for the whole family

Making a weekly menu with the right healthy dishes will be a little more difficult, since many factors will have to be taken into account.

To make the diet truly valuable and correct, it is recommended to take into account:

  • the level of physical activity of each family member;
  • age;
  • individual characteristics.

If the need to take age into account is quite understandable and explainable, then questions may arise with the degree of physical activity. For example, a man whose activity is associated with hard work and intense physical activity needs more calories than a woman. When the lifestyle is predominantly 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 help to avoid health problems. For example, someone in the household is being treated for gastritis. Hercules with a banana will be an ideal healthy breakfast. Oatmeal in combination with this sweet fruit provides an anti-inflammatory effect, which has a beneficial effect on the gastric mucosa.

If one of the family members suffers from obesity, you should avoid harmful and high-calorie foods on the menu.

Regardless of individual characteristics, a full breakfast should be for every member of the family.

The family adheres to good nutrition

Important! After eating, a person should feel full or slightly hungry. The oversaturation effect is unacceptable!

When forming the weekly menu, it is worth considering: you should not cook every 7 days in advance. Only freshly prepared foods give the maximum benefit. This is especially true for pastries, salads and snacks.

Another important rule for drawing up a rational weekly menu concerns the kitchen, taking into account the number of people.

But almost any family will do:

  • oatmeal, rice, buckwheat;
  • boiled chicken fillet;
  • assorted vegetables;
  • fruit;
  • muesli;
  • kefir;
  • fresh vegetable and herb salads.

Advice! It is important to combine good nutrition with physical activity. You have to dance, swim, walk, play sports, run, play as much as possible. It is worth giving up eating on the go, in front of the TV, a book or a computer. When eating, it is worth focusing primarily on the amount of food consumed. This approach ensures maximum satiety and avoids overeating.

To prevent harmful dishes from appearing on the family table, it is recommended to make a list of products for the week in advance. An example is shown in the table below.

Fresh vegetables

Onion 6 medium pieces or 0. 5 kg
pepper 0. 5kg
Garlic 2 heads
Carrot 7 pieces or about 600 g
Cauliflower 0. 5kg
Broccoli 0. 5kg
White cabbage 1 fork or 2 kg
tomatoes 1. 5kg
Potato 2kg
aubergine 2 rooms
cucumbers 1. 5kg
Radish 300 grams
Courgette 3 medium sized pieces
Spinach 0. 5kg
Dill, basil, parsley 1 bunch

Fruit

fresh berries 0. 5kg
Bananas 2kg
oranges 1. 5kg
tangerines 1kg
Apples 1. 5kg
Grape seed 600g

Dried fruits and nuts

Almond 200g
dried apricots 200g
Grape 200g
prunes 200g

Grocery store

Buckwheat 0. 5kg
Pastry 400g
groats 0. 5kg
Muesli 2 packs of 400g
Granulated sugar 300 grams
canned olives 1 box
Cinnamon 1 bag
Vegetable oil 200g
Seasonings for fish and meat 1 bag

Dairy products, meat, fish and eggs

cut of beef 1. 5kg
Chicken breast 6 items
Minced meat 0. 5kg
Eggs 30 pieces.
White fish fillet 1kg
Red fish fillet 1kg
Sour cream 0. 5kg
Milk 3 liters
Yogurt 3 liters
Kefir 3 liters
Hard cheeses 200g
Butter 200g
Low-fat cottage cheese 1. 5kg

Making such a list and following it will not only save you the hassle of coming up with a menu, but also the daily trips to the supermarket.