Proper nutrition menu for everyone with recipes. How to make a home weight loss program
Beautiful people want to have a slender figure, but at the same time retain the beauty of the skin and hair and not harm their health. However, strict diets, a sharp restriction in nutrition, depriving your body of the most important and nutritious minerals leads to the fact that the process of losing weight is overshadowed by malfunctions that occur with the internal system. But that's not all.
Finding harmony through a certain diet is most often a short-term result. Usually, after returning to normal nutrition, the body tries to make up for the deficiency of many elements, due to which it absorbs every calorie eaten, which subsequently provokes repeated weight gain. If the task is for a woman to really lose weight with benefits and health for the body and at the same time maintain the result obtained for many years, then it is worth resorting to a proper nutrition system.
The essence and principles of healthy eating
The following components should be present in the correct diet:
- vegetable proteins (legumes, nuts);
- animal proteins, but in smaller quantities (fish, lean beef, chicken);
- fast carbohydrates, but which can be attributed to healthy foods (fruits and dried fruits, they are best consumed in the morning):
- slow carbohydrates (cereals, vegetables);
- vegetable fats.
As you can see, animal fats (butter, margarine) and carbohydrates, which supply empty calories to the body, are excluded from such a list. This is a variety of fast food, sweets, confectionery. It is they who contribute to the set of extra pounds.
In principle, you can eat everything, but the volume of one serving should not exceed 350 grams. Even if the meal consists of two courses, then 200 grams, for example, should fall on a piece of chicken breast, and 150 on a salad, or vice versa.
The diet is best made up of healthy foods, most of which should be occupied by vegetables, cereals, low-fat dairy products, fruits, meat and lean fish. At the same time, it is better to make meals five times a day in order to avoid the feeling of impending hunger during the day, which prompts a person to pounce on harmful foods and eat at one meal much more than the internal system requires.
- extinguishing;
- cooking;
- baking.
Frying is also allowed, but with a minimum addition of vegetable oil. And this applies to more protein products. It is better not to process carbohydrates at all, but to use them fresh. If we are talking about cereals, then it would be ideal to simply pre-steam them rather than cook them for a long time.
With proper nutrition, special attention is paid to the drinking regimen. At least two liters of ordinary water should enter the human body per day.
Breakfast with such a diet is of great importance. It is he who charges with the necessary energy for the whole day, so you should not refuse a morning meal. And before breakfast, it is recommended to drink a glass of warm water, which will speed up the metabolism. In addition, there are a few more tips that may be useful to those who decide to lose weight easily and without following strict diets:
- Fruits should not be consumed after a heavy, special meat meal. This will make the stomach heavier and cause fermentation. As a result, constipation may occur, which will slow down the entire process of gaining harmony. Fruit fruits are best eaten 15 minutes before the main meal or separately, as an independent snack.
- Lunch should ideally consist of protein and complex carbohydrates. This will allow you to saturate the body for a long time, and then by dinner there will be no sucking feeling of hunger.
- Breakfast should be 30 minutes after waking up, and if a person prefers to drink coffee, then you should first eat a piece of cheese, a boiled chicken egg or toast with vegetables.
- If appetite rises closer to the night, then instead of some harmful or high-calorie product, you can drink a glass of kefir or natural yogurt, to which crushed rye bran is added. Such a drink will fill the stomach, provide a feeling of satiety and help the intestines work.
Prohibited and permitted products
By observing proper nutrition, a person, in theory, can make up a diet from any and favorite foods, but which are consumed in a metered amount. However, the main part of the menu should be healthy foods that not only provide the body with vitamins and minerals, but do not settle on the waist and hips in the form of fat deposits. In connection with the most frequent should be the following products:
| What is possible? | What is impossible? |
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Menu for the week
View the proposed menu, which is designed specifically for women who follow the principles of proper nutrition.
| Day | Menu |
| Monday | Breakfast: tea, one apple, a slice of whole grain bread with a tomato and two boiled eggs. Snack: salad of cucumbers and tomatoes, seasoned with any vegetable oil. Dinner: 200 g of baked chicken fillet and a bowl of pumpkin soup. Afternoon snack: a glass of yogurt with berries. Dinner: fish fillet baked in foil with asparagus and broccoli. |
| Tuesday | Breakfast: coffee, banana, chicken breast slice and coleslaw with cucumbers dressed with sour cream. Snack: a jar of yogurt, in which you can add nuts and dried fruits. Dinner: vegetable soup, one boiled egg and tea with cheese. Afternoon snack: cottage cheese with honey. Dinner: steamed fish and some green peas. |
| Wednesday | Breakfast: two kiwis, a protein omelette with tomatoes and tea. Snack: bread with cottage cheese. Dinner: two chopped turkey cutlets, a salad of vegetables and herbs. Afternoon snack: two cheesecakes and cranberry juice. Dinner: rice with seafood. |
| Thursday | Breakfast: coffee with milk, buckwheat with prunes, a piece of cheese. Snack: salad of asparagus, corn and crab sticks. Dinner: pea puree, a piece of boiled beef and two fresh cucumbers. Afternoon snack: a glass of kefir. Dinner: zucchini stuffed with minced chicken under a cheese crust. |
| Friday | In the morning tea, a little green grapes, one tomato and two boiled eggs. Snack: bread with melted cheese. Dinner: barley porridge with veal and carrots. Afternoon snack: berries or fruits. Dinner: grilled salmon with bell pepper. |
| Saturday | Breakfast: pear tea, rye bread sandwich, boiled chicken fillet and cucumber. Snack: rice porridge with dried apricots and raisins. Dinner: tomato soup, turkey meatballs and three baked potatoes. Afternoon snack: mix of vegetables and a glass of fermented baked milk. Dinner: cod fillet with carrots baked with sour cream in foil. |
| Sunday | Breakfast: coffee, three dates, a piece of cottage cheese casserole. Snack: fruit salad. Dinner: pickle or beetroot, chicken leg without skin, 150 g of buckwheat porridge. Afternoon snack: two lazy pigeons. Dinner: squid stuffed with mashed zucchini. |
Also, pay attention to another version of the menu of proper nutrition at the link -
I think everyone knows that now in Russia and in other countries a large number of overweight people. According to the Russian Institute of Nutrition, more than 60% of women and 50% of men after 30 years of age are overweight. In connection with this problem, there are many diets that are screaming at every corner: lose 10 kg in a week, etc. Or: buy these pills, eat whatever you want, and lose weight. And people who do not know how to lose weight rush to all these calls. As a result, the sellers of expensive pills got richer, and the excess weight remained the same. If you are reading this article, then it's time to pull yourself together and apply proper nutrition for weight loss.
Proper nutrition is not a diet, as many people think. This is not a temporary restriction of yourself, your loved one, in goodies for the purpose of losing weight. Proper nutrition for weight loss is a system and principles, adhering to which you can not only lose weight, but also become more energetic, healthier, more active. The main conclusion is that proper nutrition should be followed not for a week or a month, but for a lifetime.
People in many areas acquire various habits that help to live, and sometimes, on the contrary, interfere. The way you eat today is your habit, probably in your childhood. As mother fed, as she taught, so everything continues to this day. And if you have problems with this habit, then you need to urgently get rid of it and change it to a good habit.
You can get used to proper nutrition, which will help you feel good and maintain a normal weight all your life, in 3 weeks. This is the minimum time that needs to be allocated in order to get used to healthy foods, to a new diet, to a new lifestyle. The first days you will be "broken", you will be drawn to the usual products, but you do not give up. And after 3 weeks, you will easily look at your previously favorite sausage (cakes, chips, hamburgers, soda, fried meat - underline the necessary). What is the right diet for weight loss?
Proper nutrition for weight loss - the basic principles.
So, are you ready to get fit and healthy? Then carefully study the principles of your new diet. Proper nutrition for weight loss requires quite a long study.
Water is the source of life.
Life without water is unthinkable. You simply owe it to yourself to learn how to drink enough water every day. This is the first step to losing weight and getting healthy. An adult should drink 30-40 ml of water per 1 kg of his body weight every day.
Example, your weight is 60 kg, multiply by 40, we get 2.4 liters. If the weight is more than 100 kg, then multiply by 30 ml.
Children have different standards. Look at the table with children's norms. As you can see, children need even more water than adults. Therefore, teach your children to drink enough and do not forbid them to drink food if they feel like it.
What do we consider water? Of course, ordinary clean water without gas. Also in this amount you can include green tea without sugar, herbal decoctions / teas. And that's it. Soups, milk, juice - do not count.
It is important not only to drink water, but to drink it correctly. It is important to drink most of the water in the morning.
| When a person wakes up in the morning, he is severely dehydrated, because at night he sweated, breathed, went to the toilet, that is, he lost fluid, but did not replenish it. Water your cells in the morning - drink one glass of water (250 ml) immediately after waking up in small sips. |
| Next, you need to drink 1 glass of water 15 minutes before each meal. Thus, the intestines “wash themselves”, excess mucus is washed off, food is absorbed better. |
| Also be sure to drink a small amount of water after each visit to the toilet. That is, the principle applies: lost fluid - replenished. During physical training, it is also necessary to drink water in small sips. |
| Drink the rest of the water between meals in small sips. It is best to always carry a bottle of water with you - this is a very good habit. All my clients (who did not have kidney problems) began their journey to proper nutrition by learning to drink water. At first, it doesn’t fit someone, you have to drink through force. But over time, you can’t imagine yourself without water. |
Many people also ask: If I drink a lot, will I constantly run to the toilet? And I can’t afford it with my work ... I answer: the first 7-10 days, going to the toilet will really be more frequent. Further, the body will get used to the water and will not remove it in such quantities. A healthy person who drinks enough fluids should go to the toilet every 2 hours on average.
If it is not possible to run to the toilet often in the early days, then start drinking not immediately all your norm, but gradually.
Another popular question: If I drink a lot, will I get swelling? I answer: no, if you drink as I described above. On the contrary, if there were swelling, then they will go away during the first week. This has been proven on many of my clients who came with excess weight and edema. When the body does not have enough water, it stores it. If there is enough water, then the excess reserves will go away.
If you still have questions - ask them in the comments!
Eat little and often.
Everyone has heard this slogan. But few people do that. Most of the population eats a hearty dinner at home, and during the day is content with snacks on the go. At best, dine in a cafe or canteen. There is often no time for breakfast. Such a diet is guaranteed to lead to weight gain. Let this happen not in 20 years, but a little later.
Breakfast is a very important meal. You can't do without it. Now I will not dwell too much on the importance of breakfast, I wrote a separate article about it. Get to know her at. For breakfast you need to eat, which will energize. These are cereals, you can milk, or porridge with eggs (scrambled eggs) or meat.
There should be two snacks per day: morning and afternoon. For a morning snack (between breakfast and lunch), you can eat fruits (complex carbohydrates), fresh vegetables or a vegetable salad with a boiled egg, a handful of nuts. For the second snack (between lunch and dinner), it is already better to give preference (drink a glass of kefir, eat 100 grams of cottage cheese with herbs or cottage cheese casserole).
Lunch is the largest meal of the day in terms of calories. For lunch, you can eat soup, for the second - a piece of fish, meat, poultry with vegetables. For dinner, you can’t eat any carbohydrates when losing weight (that is, you can’t eat cereals, pasta, bread). Dinner consists of two components: protein + vegetables.
Between meals should be an interval of 3-4 hours. Too long abstaining from food leads to a drop in blood sugar levels and severe hunger. As a result, you are drawn to, which serve as the fastest source of glucose (sugar). And there is a high chance of overeating.
So, proper nutrition for weight loss should be based on the regimen. Every time adjusts to itself.
Protein product - meat, fish, seafood, lean poultry (chicken or turkey), soybeans, cottage cheese.
Replace bad foods with good ones.
Everything is extremely simple here. Stop poisoning yourself with all sorts of filth with a bunch of chemical elements. Choose alternative natural products. Remember, your body is not a garbage pit into which you can throw whatever your heart desires. Chemistry has a property to accumulate in cells. It's a ticking time bomb. If you ate chips today and washed them down with cola, then nothing will happen. But after a certain amount of time of regular ingestion of such food, there will be a malfunction at the cellular level.
And there is bound to be some disease. It could be a stomach ulcer, cirrhosis of the liver, or cancer. And you can't sue the producers of this so-called food. Have you noticed that diseases are now much younger? Now young people and children suffer from senile diseases. And why? We are accustomed to shifting all the blame on the environment. But food is to blame.
Answer, did our grandfathers and great-grandmothers eat chips, crackers, store-bought mayonnaise, ketchup, sausages, modern confectionery? No. Their food was natural. There is even a saying: cabbage soup and porridge are our food. And earlier on such food they grew up healthy and strong. Because the porridge was from whole grains, not refined and polished. Whole grains are a storehouse of all nutrients.
And now, from early childhood, children eat all this "chemical" industry, which accumulates and accumulates. And if the mother decides to “please” the child with something useful, then she will cook him a porridge of white rice (in which there is nothing useful, only starch) or pasta from premium flour (the same story as with rice - zero benefits). And he will buy "children's" sausages in the store, which must be pink (pink in sausages due to sodium nitrite, a cell killer).
We conclude - in the store we read the labels and choose useful products. If these are grain products, they should be minimally cleaned. Rice - only brown unpolished (it is in the shell that contains the necessary nutrients), pasta - only from durum wheat, and even better the second grade. Flour - only whole grain or buckwheat, oatmeal, corn, rye. Yogurt - only natural, without dyes and sugar (it is better to make it yourself).
Prohibition of food waste.
Forbid yourself to buy products that can hardly be called food. This is outright garbage. This includes all industrial fast food, store-bought sauces, smoked meats, sodas, and sausage. Also remove from your life products made from white flour, purified from everything useful.
Naturally, proper nutrition for weight loss excludes most sweets, white flour pastries from the diet.
In fact, you can cook delicious food from good products. For example, I periodically bake pizza for my children, they love it very much. I make the dough without yeast, on kefir and cottage cheese. Instead of white flour, I put whole grain and a little oatmeal. I also add oat or wheat bran to the dough (bran is the best source, which is very necessary for losing weight and a healthy lifestyle). I use chicken breast (baked or stewed) and cheese as a filling. I make my own sauce using tomato or tomato paste.
Thus, almost any recipe can be redone for yourself, replacing harmful products with healthy ones.
Proper nutrition for weight loss - a menu for a week.
So we got to the most interesting. I will say right away - this is not a diet where you need to eat exactly as it is written. This is just a guide in which you can replace products with affordable ones. You don't have to cook something new every day. You can cook at once for 2-3 days and eat the same thing for 2 days. In proper nutrition, the main thing is to adhere to the principles, choose healthy foods and cook them with minimal or no fat.
In this table, I will simply write what are breakfast, lunch, dinner and snack options. The menu is designed for approximately 1200-1300 kcal. If you are actively involved in sports, then the portions need to be slightly increased. By clicking on the links highlighted in pink, you will see recipes for cooking.
Take lunch boxes from home to work if there is no cafe with healthy food nearby.
| Breakfast | Snack | Dinner | Snack | Dinner | Snack |
| Fresh vegetable salad 250 gr. (cabbage, beetroot, carrot, bell pepper, cucumber, tomato, lettuce), seasoned with lemon juice and 1 tsp. linseed oil + chicken breast without skin stewed 100 gr. + buckwheat porridge without oil 2 tbsp. | 150 gr. | 200 gr. + vegetable salad 250 gr. | Boiled egg + 1/2 grapefruit or orange | 150 gr. + fresh or baked vegetables 200 gr. | |
| Omelet from 1 egg and 3 egg whites + 200 gr. | 10 almonds or 5 walnuts | Boiled beans with tomatoes 100 gr. + 100 gr. + fresh or stewed vegetables 200 gr. | Low-fat cottage cheese 50 gr. with apple, pear, peach or orange | Kefir 1 tbsp. (if you stay up late) | |
| Low-fat cottage cheese 150 gr. + 2 kiwi | Fresh fruit 200 gr. | 200 gr. + vegetables 200 gr. | Kefir 1 tbsp. | 150 gr. + vegetable salad | Kefir 1 tbsp. (if you stay up late) |
| Whole grain oatmeal with milk 150 gr. + 50 gr. any berries | 1 boiled egg | 350 gr. + whole grain bread | 100 gr. | Chicken cutlet steamed or baked + | Kefir 1 tbsp. (if you stay up late) |
| Buckwheat porridge with milk 150 gr. + 1/2 grapefruit | Squid boiled 50 gr. + fresh vegetables 100 gr. | Vegetable soup on the second broth 250 gr. + a piece of meat + a piece of black bread | Milk 250 ml | 150 gr. + baked vegetables 200 gr. | Kefir 1 tbsp. (if you stay up late) |
| Natural yogurt 200 gr. + 2 fruits | Turkey boiled 50 gr. + fresh vegetables 100 gr. | Buckwheat porridge 0.5 cups + 100 gr. turkeys + 200 gr. vegetable salad | Veal 30 gr. + vegetables 100 gr. | Fish stew or baked 150 gr. + vegetable salad 200 gr. | Kefir 1 tbsp. (if you stay up late) |
| Cheese 50 gr. + 1 tbsp. fermented baked milk + 200 gr. | Boiled fish 50 gr. + kiwi 1 pc. | 200 gr. + boiled cauliflower 100 gr. + Suluguni cheese 30 gr. + rye bread 2 pcs. | Chicken 30 gr. + vegetables 100 gr. | Tuna in own juice 100 gr. + vegetable salad 250 gr. | Kefir 1 tbsp. (if you stay up late) |
| with millet - 200 gr. | Kefir 1% 1 tbsp. | 200 gr. + boiled lentils 100 gr. + beef cutlet baked 100 gr. + seasonal vegetables 200 gr. | 1 fruit with | Fish cutlet 100-120 gr. + fresh vegetables 200 gr. | Kefir 1 tbsp. (if you stay up late) |
Proper nutrition for weight loss - special notes: boiled beets and carrots have, they can not be eaten during weight loss (but you need to eat them raw). Potatoes can be eaten in soups. We remove white rice and pasta from premium flour. We also exclude confectionery and pastries made from white flour. For the holidays, you can cook a salad with homemade mayonnaise, but do not get carried away, as there are a lot of calories. Add refined olive oil to hot dishes, unrefined linseed or olive oil to salads. More than 2 egg yolks a day is not allowed.
Proper nutrition for weight loss - delicious recipes.
To get started, watch the video, where in just 4 minutes you will see many interesting ideas and recipes for proper nutrition.
Oatmeal pancake with fruits.
You don't have to eat oatmeal in the morning. You can also cook buckwheat or brown rice. But whole grain oatmeal can be used to make interesting dishes, as it can partially replace flour. I offer an interesting recipe for oatmeal, because proper nutrition for weight loss is tasty and varied.
Ingredients:
- oatmeal - 40 gr.
- chicken egg - 1 pc.
- fruits or berries according to the season - 150 gr.
- natural yogurt - 2 tbsp.
- salt - to taste
If you are tired of porridge in the morning, then you can diversify the menu and make a pancake out of oatmeal. This is done very easily. Mix in a bowl 40 gr. oatmeal and one egg. Salt. Heat a non-stick frying pan well and put the resulting mixture on a dry and hot surface. Spread the oatmeal all over the bottom with a spoon. Fry on both sides until light golden brown.
No need to fry until dark crusts. Eat this pancake with natural sugar-free yogurt, fresh fruits or berries in season. And don't forget green tea.
Chicken cutlets with vegetables.
In fact, cutlets can be made not only from chicken, but from other lean meat. You can add any vegetables that are in the refrigerator to the minced meat, or you can make cutlets exclusively meat. Proper nutrition for weight loss allows both of these options. But you should adhere to the principle of gentle cooking - do not fry, but stew, bake, steam.
Ingredients:
- zucchini - 1/2 pc. (in winter you can take cabbage)
- chicken breast
- onions - 0.5 pcs.
- garlic - 1 clove
- salt, pepper - to taste
Grate zucchini, onion and garlic on a coarse grater. If you want, you can grind in a blender bowl. Cut the chicken breast into small cubes. Combine chicken and vegetables, salt and pepper. Form patties and steam them. You can also stew the cutlets in a pan with the addition of water and soy sauce.
Instead of zucchini, you can take broccoli or cauliflower, which must first be boiled a little.
I usually bake meatballs in the oven. To do this, put the formed cutlets on a baking sheet covered with parchment, cover the baking sheet with foil. The foil will help the cutlets not to dry out, but to be juicy inside. Bake for 20 minutes, then remove the foil and bake for another 7-10 minutes to brown the patties.
If you cook such cutlets for lunch, then eat them with a side dish (buckwheat, brown rice, black bread, whole grain bread, boiled cauliflower, boiled beans, chickpeas or lentils - to choose from) and fresh vegetable salad. If you have dinner with such cutlets, then you don’t need a side dish, only fresh vegetables.
Grilled chicken steak.
Proper nutrition for weight loss welcomes lean sources of protein. And chicken breast is a very good source of protein. Learn to cook it deliciously, it's not difficult.
Ingredients:
- large chicken fillet - 700 gr.
- olive oil - 3 tbsp.
- lemon - 1/2 pc.
- garlic - 2 cloves
- paprika - 1 tsp
- mustard - 0.5 tbsp.
- salt, pepper - to taste
Cut the chicken fillet into pieces for steaks. That is, you need to cut the fillet lengthwise into fairly thin plates so that they cook quickly. Now prepare the dressing. Mix well in a bowl olive oil, juice of half a lemon, paprika, mustard, salt, pepper and garlic, grated on a fine grater (or squeezed through a press).
Pour the chicken steaks with the resulting marinade, mix with your hands so that the meat is all covered with sauce. Cover the container with cling film and place the chicken in the refrigerator to marinate. On average, this process will take 1 hour.
Heat the grill pan well and fry the marinated chicken steaks without oil on both sides until golden brown. The grill pan allows you to fry meat without oil. If you don't have one, use a non-stick pan. These steaks can be eaten both for dinner with vegetables and for lunch with vegetables and a side dish. This amount is enough for 4 times.
Pizza without dough.
Proper nutrition for weight loss can delight you with various goodies, for example, you can even please yourself with pizza, which will only have 110 kcal per 100 g. Such pizza can be eaten both for dinner and for lunch, adding fresh vegetables to it. The cake will be made from minced chicken, without the use of dough. It is very tasty, appetizing and healthy.
Ingredients:
- chicken fillet - 400 gr.
- onion - 1 pc.
- garlic - 3 cloves
- tomato - 1 pc.
- champignons - 2 pcs.
- low-fat cheese - 50 gr.
- tomato paste - 2 tsp
- spices to taste (no monosodium glutamate)
First, make minced chicken fillet with onions and garlic. To do this, you can take a meat grinder or chopper. Salt the minced meat to taste. Take a baking dish and put the resulting minced meat on it, turning it into a thin pancake with your hands. Keep it the same thickness.
Preheat the oven to 180 degrees and bake this chicken pizza crust for 20 minutes. In the meantime, cut up the stuffing. Cut the champignons into thin plates, slice the tomatoes, and grate the cheese on a coarse grater.
Take out the cake, grease it with tomato paste, put the mushrooms and tomatoes. Sprinkle with cheese and spices. A good aroma will give different herbs. It can be oregano, basil or rosemary. Bake the pizza for another 15 minutes to melt the cheese.
Oatmeal bowls with yogurt.
This is a healthy breakfast for those who are already tired of oatmeal in the morning and want variety. It is not difficult to prepare such baskets. Make them at once for several days and then in the morning it will take only a couple of minutes to prepare breakfast.
Ingredients:
- banana - 1 pc.
- honey - 1 tbsp.
- oatmeal - 100 gr.
- flax seeds - 1 tsp
- cinnamon - 1/2 tsp
- natural yogurt and berries for filling
Put one peeled banana and honey into the chopper of a blender. Turn it into a smooth puree. In a separate bowl, mix dry ingredients: oatmeal, cinnamon and flax seeds. Pour the mashed banana into this mixture and mix thoroughly. You will get a thick mass.
Take muffin or cupcake molds and grease them lightly with olive oil. Put in each mold 1 tbsp. oat mass. With your hands, shape the dough into baskets. Do this carefully so that there are no holes in the baskets.
In an oven preheated to 180 degrees, put the baskets to bake for 15 minutes. Take the baskets out of the molds and fill them with yogurt and seasonal berries/fruits. A very tasty breakfast is provided. And get energy, and protein, and trace elements.
Proper nutrition for weight loss and not only is actually a very broad topic. And I can not cover all the nuances in one article. Previously, we organized a three-month nutrition school, where we told people what to eat, why and why. Therefore, I assume that you may still have questions. Be sure to ask them in the comments, I will answer. And remember that your health and beauty is in your hands!
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To lose weight, you need to create a calorie deficit in your body. To do this, you need to have a healthy eating plan for a certain period of time. In other words, it is necessary to draw up a balanced nutrition menu for the week. Moreover, it must necessarily take into account the correct ratio of BJU, that is, the balance of proteins, fats and carbohydrates. Having such a table at hand, it is much easier for you to achieve your goal and eliminate the possibility of breakdowns.
Important features of menu planning
First you need to determine how many calories your body spends per day. You need to do this using a special calculator that can be found online. There you enter your details: age, height, current weight and level of your physical activity. The calculator then calculates individual value of daily calorie intake, and BJU indicator. The latter will help to balance the diet and take into account all the needs of the body.
These data show how many calories do you need per day to save the current weight. To reduce it, you need to reduce the energy value of the daily diet by 20%. Based on the numbers obtained, we draw up the proper nutrition plan we need for weight loss at home. If you are determined to lose weight, then you should take into account some subtleties when compiling the menu, namely:
Sample meal plan
Schematic diet
As an example, a daily calorie content of 1500 kcal is taken. If you play sports, then you need to slightly increase the caloric intake by about 200 kcal. A daily diet with a balanced distribution of BJU can be as follows:
Diet foods for a healthy diet
To develop an effective meal plan, you need to clearly understand which foods are sources of protein, fat or carbohydrates. They should form the basis of the diet.
Sources of protein (or protein)
- sea or river fish (mackerel, pike, hake and others);
- seafood (shrimp, mussels, squid, etc.);
- meat (beef, pork, rabbit, liver, etc.);
- dairy products (milk, cottage cheese, sour cream, fermented baked milk, yogurt, etc.);
- poultry (chicken, turkey and their offal);
- eggs (chicken, quail);
- legumes (beans, soybeans, lentils, chickpeas and others);
- protein shakes (they contain an average of 30 grams of protein).
When choosing protein foods, you need to focus on their calorie content. The smaller it is, the better. Milk should be taken without additives, that is, buy unsweetened.
A small amount of fat should be present in the human diet, as they also play an important role in the functioning of the human body.
Sources of carbohydrates
- vegetables (potatoes, cabbage, carrots, beets, etc.);
- salads and greens;
- cereals (millet, buckwheat, rice and others);
- fruits and berries.
Vegetables and greens, in addition to carbohydrates, also contain fiber, with the exception of potatoes. These foods form the basis of the diet. It is better not to get carried away with fruits and berries, as they contain natural sugar.
Foods that should not be in the diet
The following foods are best avoided or reduced to a minimum:
- trans fats, that is, the so-called fast food;
- carbonated drinks, especially sweet ones;
- mayonnaise and other sauces;
- sugar and confectionery;
- semi-finished products (sausages, dumplings, etc.);
- alcohol and energy drinks.
Sample menu for the week
To develop a healthy diet for weight loss at home, you can use the above information. When planning a regimen, do not underestimate the number of daily calories, otherwise it will not be a healthy diet, but a diet.
As you know, they are ineffective and have a short-term result. The principle of diets is a strong calorie deficit. As a result, after strict adherence to such nutrition, of course, you will lose weight, but when you return to regular food, excess weight will quickly return.
Proper nutrition is not a short-term diet, but a lifestyle you choose. It will have to be held constantly, so there is no point in chasing quick results.
The table of proper nutrition for weight loss for every day is given below. It can only be used by healthy people. In all other cases, you need to consult a doctor. Weight will go away systematically, without sudden jumps.
| Eating | First | Second | Third | Fourth | Fifth |
| Monday | Buckwheat porridge, scrambled eggs, toast with butter | Yogurt without additives, apple | Noodle soup, steam cutlets, vinaigrette | Cottage cheese with sour cream and herbs | Braised fish with onions and carrots |
| Tuesday | Wheat porridge, apple, toast with jam | Handful of dried fruits and nuts | Pickle, stewed chicken hearts, seaweed salad | Banana, toast with cheese | Omelet with broccoli and green beans, steamed chicken fillet |
| Wednesday | Cottage cheese casserole with vermicelli | Fruit salad | Buckwheat soup with mushrooms, meatball, lettuce | Smoothie with milk and kiwi | Lazy cabbage rolls, salad with funchose and vegetables |
| Thursday | Oatmeal pancakes, berries | Lavash roll with chicken and vegetables | Tomato soup, squid salad | Cheese toast and dried fruit | Vegetable casserole, stewed mackerel |
| Friday | Millet porridge with pumpkin, apple | Cottage cheese sandwich with herbs | Ukha, stewed cabbage with chicken | cereal bar | Chicken breast in kefir, tomato and onion salad |
| Saturday | Carrot casserole, banana | Bread with cheese, tomato and herbs | Soup with meatballs, broccoli salad with cheese | Leaf salad | Vegetable stew, fish cakes |
| Sunday | Omelette with spinach and herbs, toast with butter and cheese | Smoothie with milk and banana | Shchi, vinaigrette, steam cutlet | Curd balls | Boiled beans and lettuce |
If you use the table above, you can make a diet menu for a week. Any meal can be accompanied by a cup of tea or coffee, but without sugar. If it is very difficult to do without sweets, then drinks should be drunk with honey or dried fruits. Salt is also better to limit. Some fruits (banana, grapes) should also not be carried away, as they contain a lot of calories.
Don't forget about water too. If you drink a glass of liquid every hour, then 1.5-2 liters will be completely collected per day. In addition, this way the body will get used to the regimen more easily, and a person will have a natural thirst.
Recipes for proper nutrition
In order not to break off from proper nutrition, and it was not burdensome for you, choose foods that you love. Finding recipes with them, you can make a delicious diet menu. Below are the most simple examples of dishes. They are great for low calorie meals.
Tomato soup (42 kcal per 100 grams)
Ingredients:
- tomatoes - 700 grams;
- onions - 2 pieces;
- garlic - 1-2 cloves;
- wheat flour - 5 tbsp. l.;
- vegetable oil - 3 tbsp. l.;
- tomato paste - 100 grams;
- salt, pepper - to taste.
Cooking algorithm:
Oatmeal pancakes (170 kcal per 100 grams)
Ingredients:
- oatmeal (or bran) - 250 grams;
- milk - 0.5 liters;
- chicken eggs - 2 pcs.;
- sunflower oil - 2 tbsp. l.;
- salt, sugar - to taste.
Cooking algorithm:
- Fill the flakes with water and let them swell. Then we grind the mass with a blender.
- Add milk, eggs, salt, sugar. We mix everything thoroughly.
- Pour the dough into a hot frying pan and fry the pancakes on both sides.
Curd balls (170 kcal per 100 grams)
Ingredients:
- fat-free cottage cheese (no more than 1% fat content) - 150 grams;
- sugar - 2 tbsp. l.;
- semolina or oat bran - 2-3 tbsp. l.;
- egg - 1 pc.
Cooking algorithm:
We always want to look great and be healthy at the same time. But this is not possible if a person is overweight. To lose weight, you need to completely change your lifestyle and, above all, nutrition. Healthy food can be not only healthy, but also delicious. If you are serious about changing yourself, then nothing can stop your desire, and this article will be a good tip. We are sure that you will succeed!
All sorts of diets popular at the end of the 20th century are being replaced by proper nutrition (PP). These principles are followed by millions of supporters of a healthy lifestyle around the world. Fractional nutrition is called correct, which includes the necessary daily allowance of proteins, fats, carbohydrates and calories. They are calculated individually for each person. PP is approved by nutritionists and adhered to by athletes.
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- 1. Often, but not enough. 4-6 small meals per day are considered optimal. The average serving is 300 grams for breakfast, lunch and dinner and 150 for a snack. The time interval between them is 2 - 3 hours. It is important to follow the regime so that the body gets used to the intake of food at a certain time and works well.
- 2. Drink to be slim. It is obligatory to drink plenty of pure plain water - an average of 35 ml per kilogram of weight or 8-10 glasses per day. At the same time, taking into account the physiological characteristics of the digestive processes, experts recommend not drinking liquids during meals, but strictly 20-30 minutes before it and 1.5-2 hours after. This speeds up metabolic processes and prevents dehydration.
- 3. "No" to sugar and white flour. Confectionery and white sugar are not welcome in the diet of adherents of a balanced diet, they are replaced by healthy sweets: fruits, dried fruits, marshmallows, jelly, dark chocolate and organic sweeteners: honey in limited quantities and products such as stevia, xylitol.
- 4. "No" to sausages, smoked meats and other meat surrogates with a dubious composition.
- 5. The list of prohibited products includes store-bought sauces and food waste in the form of carbonated sweet drinks and snacks with flavor enhancers and flavorings.
- 6. The list of products allowed for consumption is quite extensive: various types of lean meat, seafood, most types of fish, eggs, dairy and dairy products, cereals, vegetables, fruits, dried fruits, products made from rye and whole grain flour, seeds, nuts, vegetable oils and others.
- 7. In the process of cooking, only sparing methods of heat treatment are used: in a double boiler, on a non-stick coating, on a grill, stewing, sautéing, cooking.
- 8. In the first half of the day, preference is given to carbohydrate food, in the second and evening - protein.
- 9. The basics of combining products are suggested in the scheme.
- 1. It is recommended to choose vegetables according to the season, giving preference to green ones: zucchini, cucumbers, white, cauliflower and Beijing cabbage, broccoli, green beans, asparagus, peas, spinach and others, as well as tomatoes, carrots, beets, onions, greens. On average, about 4 kg of vegetables are needed for 7 days. Potatoes are not included in the list of foods allowed for daily consumption.
- 2. Seasonal fruits, a minimum of sweet ones - bananas, grapes, dates, the main emphasis on citrus fruits, berries, green apples, pears, apricots, peaches, plums. It will take 3 kg.
- 3. Dried fruits and nuts - 200 grams of a mixture or favorite type for 7 days.
- 4. Cereals: buckwheat, brown rice, oatmeal, protein: lentils, chickpeas, mung bean - about 0.5 kg each, a portion of durum flour pasta.
- 5. Meat: beef, veal, turkey, chicken, rabbit are the favorites of proper nutrition, based on the calculation of 0.5 kg per day (raw).
- 6. Fish: better sea, up to 1 kg, seafood.
- 7. Eggs: chicken - 5-7 pieces, quail 10-12.
- 8. Dairy and sour-milk products: milk - up to 1 liter, low-fat kefir or yogurt - up to 1.5 liters, cottage cheese - up to 1 kg.
- 9. Rice and oatmeal.
- 10. Sweetener, honey.
- 11. Vegetable oils: linseed, olive.
- 12. Whole grain or rye bread, pita bread.
- A pronounced food addiction, a healthy diet is difficult. Such "holidays of the stomach" will help you get used to the new rules of nutrition psychologically and will serve as a good prevention of breakdowns.
- The weight stopped falling - to shake up the metabolism.
- Cardio: running, cycling, brisk walking.
- Strength training: basic weight training exercises: squat, deadlift, lunge, leg press.
- Combined workouts using cardio and strength training.
Show all
Concept and rules
Basic principles of proper nutrition:
Proper nutrition is suitable for men, women, children of all ages. It can be followed by both losing weight and not pursuing such a goal. To get rid of excess weight, the daily diet is made up with a calorie deficit, which is calculated individually.
Proper nutrition for weight loss: menu
Proper nutrition for weight loss is the best way to say goodbye to excess weight and not harm your health. The main advantage of this method is gradualness, which allows you to save the result for a long time, as well as the fact that it can be followed throughout life. The result will not come as quickly as with extreme diets, but from such a menu the body will improve, and the general condition will improve. To lose weight, you need to reduce your daily calorie intake by 300 calories.
In medicine, proper nutrition is considered an auxiliary method of therapy and prevention of most diseases.
Products for the week
Healthy nutrition is conditionally called smart, because its implementation provides for detailed menu planning for the week, for every day and for a month, taking into account the ratio of microelements necessary for the body. This allows you to diversify the diet. There are a lot of food options. Below is an approximate weekly diet, which can be adjusted to your own preferences. A complete list of necessary provisions for one adult per week:
Menu for the week
For ease of use, the menu is presented in the table.
| Day | Breakfast | Lunch | Dinner | afternoon tea | Dinner |
| 1 | Oatmeal pancakes | Fresh fruits | Vegetable salad, boiled meat | Yogurt | Baked fish and vegetables |
| 2 | Buckwheat | Dried fruits | Steamed beef cutlets, vegetable saute | Kefir, berries | Ragout with chicken breast |
| 3 | Cottage cheese casserole | Homemade energy bar | Vegetable puree soup, chicken sausages (homemade) | Citrus | fish cakes |
| 4 | Rice flour pancakes | nuts | lazy cabbage rolls | Apple baked with cottage cheese | Beef stew with vegetables |
| 5 | Oatmeal with dried fruits and honey | Fresh fruits | Brown rice, boiled turkey | Kefir | Chicken breast roll with cottage cheese and herbs |
| 6 | Syrniki | Dried fruits | Pasta with seafood and spinach | Yogurt | Salad of chicken breast, eggs, Beijing cabbage |
| 7 | oatmeal pancakes | nuts | Cabbage salad, soup with meatballs from any meat | Apple baked with cottage cheese | Baked zucchini stuffed with minced chicken |
Recipes
Table with some recipes from the proposed menu.
| Dish | Required Products | Cooking sequence |
Oatmeal pancakes  | Oat flakes - 100 g, milk - 100 g, egg - 1 pc, stevia - to taste | 1. Pour oatmeal with hot milk and leave to swell. 2. After 15 minutes, add the egg and sweetener to the oat-milk mixture, mix well. 3. Bake on a non-stick coating for a few minutes on each side. 4. Serve with honey, fruit, cottage cheese or low-calorie jam. If you do not use a sweetener, then you can take cheese, meat, mushrooms, vegetables as a filling. |
Cottage cheese casserole  | Low-fat cottage cheese - 0.5 kg, 2 eggs, a couple of tablespoons of oatmeal or rice flour, sweetener, dried fruits | 1. Combine all ingredients with a blender until smooth. 2. Bake in a slow cooker or oven and at a temperature of 180 degrees for up to 20 minutes. Before serving, let the casserole rest in the baking dish it was baked in for 10 minutes. |
energy bar  | 30 g of nuts, dried fruits and oatmeal | 1. Grind all products in a blender until smooth. 2. Form a bar. 3. Bake it in the oven for 5-7 minutes |
chicken sausages  | Minced chicken - 0.5 kg, milk - 150 ml, nutmeg - 10 g, salt, pepper | 1. Combine the ingredients. 2. Wrap a tablespoon of the mixture in cling film that can withstand temperatures up to 120 degrees, in the form of sausages. 3. Cook in boiling water for up to 10 minutes |
Rice flour pancakes  | Rice flour - a glass, milk - 300 ml, 4 eggs, sweetener | 1. Beat the eggs with a whisk until smooth, but not to peaks, without separating the whites from the yolks. 2. Carefully introduce milk and flour into the eggs. 3. Add sweetener. 4. Bake pancakes in a non-stick pan |
Chicken breast roll with cottage cheese and herbs  | 1 chicken breast, fat-free cottage cheese block, herbs, garlic, salt | 1. Beat off chicken meat. 2. Beat cottage cheese with herbs and seasonings with a blender until a pasty consistency. 3. Put the filling on the beaten breast, twist the roll, tie it with a thread. 4. Bake in the oven at 200 degrees for 15 minutes |
oatmeal pancakes  | 100 g oatmeal, lemon or orange, 150 ml milk, 2 eggs | 1. Pour flakes with hot milk, leave to swell. 2. Peel the orange, squeeze the juice from half. 3. Grate orange and lemon zest. 4. Mix the oat-milk mixture in a blender to a paste-like state. 5. Add orange juice, eggs, sweetener and zest to the dough, mix well. 6. Bake pancakes on a non-stick coating. Serve with honey and cinnamon |
Pasta with seafood and spinach  | Pasta - 80 g, seafood cocktail - 200 g, spinach - 50 g | 1. Stew seafood and spinach in water for 10 minutes, leave to simmer over low heat. 2. In the meantime, cook the pasta in salted boiling water until half cooked. 3. After about 5 minutes (depending on the type of pasta), throw the pasta into the mixture of seafood and spinach, salt and leave to cook on low heat for 4-5 minutes. 4. If the goal is not to lose weight as soon as possible, you can add 50 ml of 10% cream to the water in which spinach and seafood are stewed. |
Baked zucchini stuffed with minced chicken  | 2 medium zucchini, minced chicken - 200-300 g, greens, onion | 1. Peel the zucchini, cut in half, take out the pulp with a spoon. 2. Combine minced meat with finely chopped onion, salt. 3. Stuff the vegetables with the meat mixture. 4. Bake at 200 degrees for 12 minutes. 5. Sprinkle with herbs before serving |
Exceptions
As part of proper nutrition, prohibited foods are allowed with a certain frequency - once every 7-15 days. Athletes call this violation of the rules "cheat meal". It is necessary in such cases:
How to enhance the effect of proper nutrition?
In the process of losing weight and building a beautiful body, it is important not only to get rid of adipose tissue, but also to keep the skin and muscles in good shape. To do this, it is best to use an integrated approach: training and body care procedures. Everyone should know that it is impossible to lose weight locally - only in the legs or stomach. Most of all, weight loss contributes to:
Proper nutrition in combination with regular physical activity is guaranteed to bring results in losing weight. And if these 2 components become a habitual way of life, then a person will always be slim.
And some secrets...
The story of one of our readers, Inga Eremina:
My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to lose weight completely? How to deal with hormonal changes and obesity?But nothing disfigures or rejuvenates a person as much as his figure.
But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.
And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...
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PP recipes have helped many people in their struggle to lose weight, normalize the functioning of internal organs, and also improve the condition of the skin, hair and nails. Many people think that eating every day is hard enough, but over time it turns into a way of life.
It is not enough to just eat healthy foods, it is important to do it wisely. Therefore, nutritionists have developed several rules:
What are the priority products?
For harmonious weight loss, which will not harm the health of the body, it is necessary to include in the diet:
- Proteins (up to 50% of the total mass). Protein foods include:
- Dairy products;
- eggs;
- chicken fillet, beef;
- legumes;
- fish (salmon, tuna, etc.);
- liver;
- nuts.
- Slow carbohydrates (up to 30%):
- Fats (up to 25%):
- Olive oil;
- nuts;
- avocado;
- fish fat;
- hard cheese.
Also, PP products, recipes from which can be used every day for weight loss, will be those that have fat-burning functions:
- cucumbers;
- White cabbage;
- papaya;
- green tea;
- raspberries;
- grapefruit;
- ginger.
But the following products should be abandoned:
- flour-containing products;
- sugar-containing products;
- alcohol and carbonated drinks;
- soft cheese, including processed;
- salty and sweet snacks;
- fast food and eatery food.
Protein pancakes
In a deep bowl, knead the dough from the following ingredients:
- a quarter cup of oatmeal flakes;
- a quarter cup of cottage cheese;
- half a spoon of protein powder;
- 3 egg whites.
After thoroughly mixing the products so that there are no lumps left, portionwise pour the dough into a hot frying pan. Bake the pancake on each side until a brownish crust forms. It is advisable to fry pancakes in non-stick dishes so as not to add oil. You can use it with walnut urbech.
Curd dessert with fruits and gelatin
Pour a tablespoon of gelatin into a third glass of milk and leave for 30 minutes until it swells. Dissolve gelatin with milk over a fire, making sure that the mass does not begin to boil. 
Beat 300 g of cottage cheese, 130 g of sour cream and 15 g of sugar to a small foam, add gelatin and mix thoroughly. Cut strawberries (7 medium fruits), kiwi (3 pcs.) And a third of pineapple into small plates.
Then the products must be laid out in layers in the following order:
- Strawberry;
- cottage cheese;
- kiwi;
- cottage cheese;
- a pineapple;
- curd.
If there are a lot of products, then you should not distribute everything in one layer, it is better to divide it into several.
Cheesecakes with bran and banana
This recipe will be an excellent breakfast in the style of pp, which can be consumed every day for weight loss.
Mash a fresh banana with a mortar, add low-fat cottage cheese (130 g), bran powder (20 g), egg white to it and mix the dough until smooth. Let it swell (about 20 minutes) and gradually add wholemeal flour (no more than 30 g). 
The dough should not be too viscous, rather more liquid. Divide the finished dough into equal portions, form balls, and then press them. Fry the resulting cakes on each side to a brownish color. So that the cheesecakes are not too greasy from oil, you should briefly place them on paper napkins before use.
Jelly from kefir
1 st. l. soak gelatin in water for 30 minutes. Combine a liter of kefir with 0.3 l. sugar and a pinch of vanilla, beat until the sugar is completely dissolved. Pour gelatin melted in a water bath into the resulting mass with a small stream. Whisk well again. Add melted dark chocolate (130 g) to the mixture, mix and pour into cups. Place in refrigerator for 30 min.
banana cupcakes
Mash 3 bananas into a pulp. Mix sifted flour (230 g) with baking powder (13 g). Grate 30 g of soft butter and knead with sugar. Pour in 2 eggs and beat until slightly foamy. Mix all substances until a homogeneous mass. 
Place on floured baking sheets and leave in the oven for 30 minutes. Sprinkle the finished cupcakes with a little powdered sugar.
radish salad
Such a recipe includes 4 pillars for weight loss, which can be consumed every day for breakfast or lunch: slow carbohydrates (radish, herbs, celery), proteins (sour cream, garlic) and fats (hard cheese).
Grind the radish, garlic and cheese into small straws. Chop a couple of stalks of celery into small pieces. Combine products, pour sour cream and mix. Sprinkle finely chopped herbs on top.
beetroot salad
This salad is recommended to be consumed at least once every 7 days. The components contained in it are not only low in calories, but also rich in substances that can smooth out stress from a sudden change in diet and exercise. 
Boil 1 large beetroot (at least an hour), then cool and grate into small strips. Z-6 pcs. soak prunes in water (min. 30), cut into small pieces. Z0-40 g of hard cheese and grate a couple of cloves of garlic. Combine all products and pour sour cream.
Light Greek salad
Tofu cheese (30 g.), Cucumbers (3 pcs.) And sweet peppers (2 pcs.) Cut into small cubes. Cut cherry tomatoes (9 pcs.) And olives (one third of a can) into two halves. Combine products and season with olive oil, mix.
Squeeze out a couple of drops of lemon juice. If you want a beautiful serving, then lay a few lettuce leaves on a flat dish, then carefully place the main salad on them.
Salad with tuna
Boil until tender 6 dwarf corn pods and 3 eggs (do not add salt to the water). Mash the canned tuna into a pulp. 
Grate eggs and peeled cucumber into small strips. Combine all ingredients, pour sour cream and mix.
Vegetable soup with chicken
Boil in salted water 1 pc. chicken fillet, remove to a plate and cool. In chicken broth, cook a couple of Brussels sprouts and cauliflower inflorescences until soft, half an eggplant (it is better to cut it beforehand).
Grated carrots and finely chopped onions sauté min. 1Z. Split the chicken into small strips, add to the main soup along with the frying. Grind with a blender until a homogeneous thick liquid is obtained.
Vegetable soup with rice and cabbage
Boil 2 pcs. chicken fillet in salt water, when ready, lay out and cool. Chop half a head of fresh cabbage, add to the broth along with rice and chopped potatoes and cook over medium heat. 
Finely chop carrots and onions and sauté until translucent. Split the cooled chicken into strips and pour back into the pan along with the frying when the potatoes are soft. Hold for another 3 minutes, then turn off the stove and let the soup brew for 5-10 minutes.
carrot soup
Carrots (300 g), onions (1-2 pcs.) and potatoes (3-4 pcs.) Cut into medium cubes. Pass the onion in a hot frying pan for 6 minutes, then add carrots to it, hold for another minute. Boil the potatoes until half cooked, add 1 bath of processed cheese to the resulting broth. Then add the remaining vegetables, spices (thyme, salt, pepper). Cook until carrots are soft.
Brussels sprout soup with cream
Excellent pp recipes for every day for weight loss are soup recipes, especially vegetable ones. They not only help to normalize the work of the gastrointestinal tract, but are also better absorbed by the body, which prevents the deposition of excess subcutaneous fat.
Boil the chicken fillet in brackish water. Vegetables (potatoes, carrots, onions) get rid of the husk. Cut potatoes and onions into medium cubes, carrots into strips, cut Brussels sprouts into two parts.
Remove the chicken, cool and cut into slices. Pour potatoes into the prepared broth. Fry onions and carrots for 3 minutes, then add cabbage and pour 0.2 l. water. Simmer until vegetables are cooked. When the potatoes are soft, add the rest of the vegetables to the pot. 
In a deep bowl, mix medium-fat cream and 1 egg yolk, beat. Add a finely chopped bunch of herbs (parsley, dill, green onions), mix. Pour the mixture into the prepared vegetables in a thin stream, stirring the contents. Remove from stove and let sit for min. 1Z.
Buckwheat soup
Boil chicken fillet. Cut the potatoes into small cubes, finely chop the onion, grate the carrots into thin strips. Remove the cooked chicken, cool and split into layers. Pour potatoes in its place, cook until half cooked, and then pour a third of a glass of buckwheat.
Saute carrots and onions for about 7 minutes. When the potatoes and buckwheat become soft, add the rest of the products to them. Hold for 3 more minutes. At this time, beat the egg in a bowl with a fork until bubbles appear, add pepper and basil. Pour the mixture into the soup in a small stream, stirring often the broth. Let stand for about 5 minutes.
Bulgarian soup
Cut the eggplant into small bars, leave in a small amount of salt water. 2 bell peppers, finely chop a third of the celery, add to the eggplant and mix. Add a pinch of hot pepper. Fry in oil, add grated tomatoes (3 pcs.) And a couple of cloves of minced garlic. 
Pour the resulting mixture together with the sauce into a saucepan with boiling water, add salt and bay leaf. Cook for about 30 min. Toward the end add chopped parsley and savory.
Tomato soup
Cut fresh peeled tomatoes into slices. Finely chop the onion and fry for 3 minutes, then add the tomatoes and keep on the stove for another 3 minutes. Boil water, add a cube of meat broth.
Add a jar of mashed canned tomatoes and fry. Then pour half a glass of tomato nectar, add 30 ml. cream, 3 cloves of minced garlic and finely chopped basil leaves. Keep on fire for another min. 10, then grind in a food processor.
Soup with chicken meatballs
Mix minced chicken with half-cooked rice, add salt and pepper. Form small balls and pour into boiling water. Cut the potatoes into cubes and send after the meatballs. 
Saute finely chopped carrots and onions for about 3 minutes. When the potatoes are ready, pour the roast into the broth and keep for a couple more minutes. In portions, put half a boiled chicken egg and chopped dill into the plates.
Pumpkin baked with egg
Peel the pumpkin from the skin and seeds, cut into cubes. Spread evenly in a baking dish, sprinkle with salt and pepper. Beat the eggs in a bowl, pour them over the pumpkin. Spread a small piece of butter on top. Place in oven for 30 min. If desired, the finished casserole can be sprinkled with hard cheese.
light stewed cabbage recipe
Shred the cabbage head, place in a deep bowl and sprinkle with salt. Thoroughly knead until softened. 
Pour into a heated pan, pour in water. Add pepper and some salt. Simmer, stirring occasionally, for about 30 minutes.
Chicken baked with vegetables
PP recipes for every day for weight loss cannot do without vegetables with chicken. After all, chicken meat is the main source of protein, and vegetables saturate the body with fiber, which helps to improve bowel function and burn excess fat.
Eggplant, 2 sweet peppers, carrots, onions, 3 tomatoes and chicken fillet cut into cubes, mix and place in a baking dish. In a deep bowl, mix half tbsp. l. mayonnaise, 3 tbsp. l. sour cream, 300 grated hard cheese, salt, paprika and pepper. Pour the resulting mass of products on a baking sheet. Remove to oven until full readiness.
Chicken fillet in mustard sauce
In a deep bowl, mix 2 tbsp. l. spicy mustard, 2 tsp. Dijon mustard, salt, pepper, turmeric. Wash and dry the chicken fillet, grease on all sides with the resulting sauce and place on the foil (for each piece of chicken there is a separate layer of foil). 
Place the sliced apple slices on top of the sauce. Wrap the meat tightly in foil and place in the oven for 30 minutes.
Zucchini with cheese and tomatoes in the oven
Zucchini and tomatoes, cut into rounds of medium thickness. Grate cheese and garlic, combine with mayonnaise and mix. Place the zucchini on a baking sheet, put the tomatoes on top. The final layer will be the cheese sauce. Put the snack in the oven for 20 minutes.
Zucchini casserole
Cut zucchini, potatoes and onion into medium cubes. After mixing, the vegetables are evenly placed in a baking dish. Break 3 eggs into a bowl, add paprika, salt, pepper and beat. 
Pour the mixture over the vegetables. Leave in the oven for 30 minutes, sprinkle with grated cheese and remove for another 1 minute.
Rice with chicken and vegetables
Chop the chicken, onion and carrot into cubes and fry until the chicken is half cooked. Pour the mixture into a saucepan, add rice, canned peas and corn. Pour hot water over and cook until tender, stirring occasionally.
Pollock with stewed vegetables
Pollock is considered an ideal fish for those who wish to lighten weight: in addition to being low in calories, it is also enriched with various vitamins, minerals and trace elements. Regular consumption of this fish contributes to the normalization of the thyroid gland, which is responsible for the performance of all metabolic substances. And, therefore, it contributes to the dropping of extra pounds. 
After cleaning the pollock, pour it with lemon juice and leave for 30 minutes. Then cut into portions, grate with spices for fish. 3 pcs. grate the carrots, cut the onion into rings, 2 cubed tomatoes. Distribute half of the resulting vegetables in a deep frying pan, put the fish on top, pour in the rest of the products. Pour a glass of water, simmer until cooked.
Chicken liver stewed with vegetables
Rinse and cut the liver. Chop 2 tomatoes, bell pepper and onion into cubes. Grate carrots. Mix all products in a pan, fry for 3 minutes. Then pour in 1 can of sour cream, a third of a glass of water, salt and pepper. Simmer for about 30 minutes.
Diet pilaf with chicken
This recipe makes the dish dietary and subject to the laws of paragraphs due to the method of preparation: practically free of fat and carcinogens. That leaves all the best quality products for weight loss for every day.
The recipe for dietary pilaf includes chicken fillet, which tops the list of PP Rinse the chicken breast, remove the bone, cut into pieces. Cut carrots into strips, onions into rings. Place the brisket in a pot of water and bring to a boil.
Reduce heat slightly and cook for 13 more minutes. Add carrot, onion and pepper powder. Leave on fire for another 5 minutes, then add brown rice, cumin and dried barberry. Simmer, covered, for about 30 minutes.
Veal with mushrooms and potatoes
Cut the meat into medium cubes, place in a pan and fry for 3 minutes with grated carrots and onions. Potatoes (5-6 pcs.) Chop into large pieces, add to the veal. Add 300 ml. water and, cover with a lid, simmer for about 30 minutes. For 13 min. until ready to add a jar of canned champignons, and 3 tbsp. l. sour cream.
Zucchini baked with minced chicken
Cut the zucchini into rings, cut out the seeds. Place on opposite side. Finely chop the onion, grate the carrots and cheese. Combine minced meat and vegetables, add salt and pepper, mix thoroughly. Place in the core of the zucchini. Bake for about 30 min. Then sprinkle the dish with cheese in portions and leave for another 3 minutes. 
Most people are afraid of proper nutrition, believing that pp is not necessarily tasty, and all recipes are monotonous and boring. However, you can find many dishes that promote weight loss and at the same time are delicious and for every day.
