How to set Power menu for weight loss food was delicious, to not feel constant Hunger, and a meaningful result? We offer menus for a week for losing weight, allowing to lose weight quickly and feel great.
The right menu for weight loss
According to the experts-nutritionists, to cut for fast weight loss calories of the daily diet, it is recommended that up to 1200, no less. An adult human consumes less than 1000 calories per day, your body does a Minimum of useful substances for the normal life deprived of him.
Note that menu diet up to 1200 calories, suitable for people of average size and stature, leading a sedentary lifestyle is rare and a lot of Sport. Such a diet is very adaptable for those who want to lose weight, but do not want to go to the gym regularly. If you are a adult woman, has serious health problems, you can plan on this energy efficient. Diet, limited consumption of 1200 calories per day to lose weight even those who have a sedentary way of life. In the structured menu recipes for weight loss are very simple, but the dishes are amazing in taste.
Approximate menu for weight loss
In this weekly dining plan, we have tried the simple cooking recipes, in the subsequent wonderful taste and "interesting" dishes. The concentration on this program, you can put together yourself, and menus for a month weight loss. You attach the result of the Training help at least twice a week. Useful multi-vitamins that contain calcium to take while on a diet.
Slimming: menus for every day
In this concept of nutrition in the preparation of the dishes, the healthy food, with low fat content. The term "part" in our menu of proper nutrition for losing weight, it should be clear: the food should fit in a small deep dish (bowl) with 200-250 ml. the menu for the day for weight loss differs is balanced and contains the optimal amount of carbohydrates, proteins, and fats.
Day 1
Breakfast:
- a serving of cereal with milk low in fat;
- 1 banana.
Lunch:
- Sandwich made of unleavened wheat bread with leaves of lettuce with meat and ground Turkey (100 G), seasoned with a light Mayonnaise, mustard and pepper;
- a piece of cheese "Mozzarella";
- 2 Kiwis.
Dinner:
- 120 G of steamed fish low-fat varieties (e.g., flounder);
- 2 small tomatoes, sliced slices, sprinkle with grated Parmesan cheese, and lightly bake in the oven or in the microwave;
- 180 G of cooked broccoli;
- 180 G Couscous;
- 120 G Of Milk Puddings.
Day 2
Breakfast
- you can prepare Smoothies, mix them in a blender, 240 ml low-fat milk, 1/2 banana and 150 G of fresh berries (frozen);
- Half of the English cake form ("Muffin").
Lunch
- serving of vegetable soup;
- you need to wrap in a thin pita bread, vegetables, a few leaves of lettuce to chop, with a light Dressing;
- 150-180ml of low-fat yogurt;
- 50 G Of Grapes.
Dinner
- 120 G chicken meat without skin and bone roast on the Grill;
- 100 G sauteed beans;
- 3 small boiled potatoes, seasoned with a little oil and herbs.
Day 3
Breakfast
- 3 tablespoons of quick cooking oatmeal, pour 150 ml of milk and cook them in the microwave, add half of the Apple, cut into pieces, and 1 tbsp. L. Honey.
Lunch
- prepare chicken salad: sliced 120 G chicken meat, boiled, cut, without skin 50 G of red grapes, add 1 tbsp. L. ground roasted almonds, put them on the leaves of green salad and season it with 1 tbsp low-fat sour cream and 1 tbsp low-fat Mayonnaise;
- 1 banana.
Dinner
- 120 G boiled shrimp;
- Bake in the oven for 1 potato, with the addition of Sauce "Salsa" (3 l) and Mayonnaise (1. v. L.);
- 300 G stewed spinach;
- portion of ice cream with little fat.
Day 4
Breakfast
- you cut half of the English cake form, place several thin slices of Apple and sprinkle with grated cheese, preferably low fat content) and bake in the microwave (30 seconds in the mode "high, sprinkle (");
- 180 G low-fat yoghurt sprinkle of ground almonds
Lunch
- serving of vegetable soup-puree (tomatoes, mushrooms, Broccoli);
- Rolls with beef: wrap them in a thin pita bread 80-90 G of beef, chopped into thin slices and fried, lettuce, slices of tomatoes, season them with a Paste made of horseradish and/or mustard;
- 1 portion of raw vegetables;
- 1 bulb.
Dinner
- 100 G boiled or stewed salmon;
- 1 serving of salad: grated carrot and the Apple, the cabbage cut into thin slices, add 1 TSP sugar and a Dressing of natural yoghurt or low-fat Mayonnaise;
- 150 G brown rice;
- 100 G pineapple canned in its own juice
Day 5
Breakfast
- a serving of Breakfast cereal with milk, low fat (240 ml), with the addition of berries (100 G) and crushed nuts (1 TSP).
Lunch
- a piece of whole grain bread with a slice of cheese low-fat varieties;
- ¼ Serving of stewed beans;
- fresh cucumber;
- 100 G low-fat cottage cheese with 5-6 slices of Mandarin.
Dinner
- 100 G of pork fillet, fried in vegetable oil;
- 1 serving of pumpkin puree (with cinnamon);
- 2-3 servings of green salad, seasoned with 2 tablespoons of low-fat sauce;
- 120 G of frozen yogurt, and 100 G of fresh berries.
Day 6
Breakfast
- dried piece of bread in the Toaster made of buckwheat flour with peanut butter and thinly sliced pieces of banana;
- 240 ml of milk 0.5 % - 1.5% fat content.
Lunch
- Roll with tuna fish: grease the thin Pita bread lightly with Mayonnaise and mustard (to taste), wrap the ball in 60 G of tuna, salad, a couple of rings of onion, and fresh cucumber;
- 100 G of fresh carrots;
- 180 G Of Natural Yoghurt;
- Half of the banana.
Dinner
- Jambalaya: mix ¾ of a serving of cooked brown rice, 100 G of corn kernels, the chopped diced sausage made from chicken or Turkey (60 G), 50 G of red beans in cans, and 70 G of Sauce "Salsa", to warm up.
- 2-3 Servings Of Stew Spinach;
- 1 medium-sized Apple.
Day 7
Breakfast
- Half of the English cake pan, 2 slices of cheese, a slice of tomato;
- ½ Serving of stew spinach;
- 1 egg brewed "Hard-boiled" or "in the bag";
- 1 small Grapefruit.
Lunch
- Salad: mix green onions 120 G cans black beans, 120 G of Mandarin oranges (slices), finely chopped sweet red pepper, a few thin rings of red onion and the spring of the cut, season them with 1 tablespoon vinegar, bell peppers, green salad;
- a piece of unleavened bread wheat type "Pete";
- 1 bulb.
Dinner
- 120 G of fish, cooked or grilled on the barbecue;
- 1 potato, baked with a little Butter or Margarine;
- 1 portion of steamed zucchini;
- 120 G pineapple, canned in its own juice.
Proper nutrition
In the above menu for a week for weight loss only fresh products and practically no ready-made meals, sauces and condiments used are recommended in moderation. Instead of using Mayonnaise in a better sour cream or natural yogurt. You will find a variety of diet recipes sauces that give each dish the originality, and not a lot of calories to add. As beverages, you can tea green and mineral water without Gas. To believe some in vain, to exclude from the diet of fish and meat, that to lose these additional Kilos is easier. If you care about your health and want to the principles of proper nutrition for losing weight, menu, should be foods that are high in protein content. The pieces of meat you choose, without skin (chicken, Turkey) and without fat (beef, pork). Low-fat fish are easily digestible, but at the same time micro-nutrients. A sufficient amount of Protein contributes to the maintenance of muscle mass and fat burning.