Proper nutrition: daily menu for weight loss, nutritional principles, recipes

Torturing yourself with diets and strenuous exercise is by no means a solution to losing weight.

In most cases, strict diets and hunger strikes will only make the situation worse.To get rid of sagging sides, it is enough to sort out your diet, give up junk food and fast food, learn to cook properly and drink enough water.

If you follow the simple rules of the miraculous PP, you can easily lose weight, restore metabolism and digestion, improve your well-being, mood and the condition of your skin, hair and nails.

Proper nutrition: a menu for every day for weight loss

If you follow the simple rules of the miraculous PP, you can easily lose weight, restore metabolism and digestion, improve your well-being, mood and the condition of your skin, hair and nails.

If you approach the menu wisely, you will forget about the feeling of hunger.Another important advantage of creating a diet: you can rely on your taste preferences and the amount that suits you.

To create a menu, calculate your daily calorie intake taking into account your height, weight and age.Don't be lazy to weigh your food and count calories, proteins, fats and carbohydrates.To count, get a notebook or download a special application that will help you count the calories you eat.Choose foods so that they do not go beyond the norm.

Breakfast for every day with the right nutrition

Do not forget about a hearty, hearty breakfast, pay attention to cereals, eggs, fruits, cottage cheese.It's best to eat bananas and grapes in the first half of the day.Drink some tea.

Snacks for every day

Suitable as a snack:

• Kefir flavored with honey or jam.
• A slice of dark chocolate and a green apple.
• Cottage cheese or yogurt with fruit.
• A glass of yogurt or fermented baked milk.
• Cottage cheese with herbs on bread.
• A handful of nuts or dried fruits.

Lunch for every day with proper nutrition for weight loss

Pay attention to lunch - it should be hearty and nutritious.If you are planning a second meal, add soups and hot broths to the menu.

• Meat goulash with side dish.
• Cauliflower baked in breading.
• Vegetable lasagne.
• Soups with chicken broth.
• Lean meat.

Dinner for every day with proper nutrition

Dinner is an easy-to-digest, low-calorie meal.Therefore, give preference to the following dishes:

• Omelet with vegetables.
• Cottage cheese casserole and vegetable salad.
• Cooked meat.
• Stewed vegetables and chicken breast.
• Steamed white fish with vegetables.
• Seafood and rice.

Principles of proper nutrition for weight loss: weekly menu

You can lose extra pounds and normalize your metabolism by adhering to PP.

The principles of such a diet are easy to follow even for the laziest:

1. Eat in 200 gram portions.Reduce your usual portion gradually so as not to feel hungry.
2. Count the calorie content of the foods eaten.
3. Eat in small portions.You should eat at least 5 meals.Eat snacks: second breakfast and afternoon snack.
4. Make sure you enjoy a hearty and filling breakfast.If you have a weakness for high-calorie foods, eat them in the morning.
5. Meat is an integral part of the menu, but do not use too many fatty varieties, give preference to veal, poultry and rabbit.
6. Eat fruits and vegetables daily to prevent digestive problems.
7. Drink more water.Drink in the morning half an hour before and after meals.You can dilute the water with lemon juice and ginger.
8. Cook it yourself!Avoid fast food and processed foods.
9. Eat something at the same time.
10. Don't completely avoid certain foods.Do not put your body in a state of stress, sometimes indulge in sweet, salty, harmful foods, but moderate your enthusiasm so that it fits into your KBZHU.

Permitted and prohibited products

This is just an example of what a weekly menu could look like.

You can compose it according to your taste and exclude unwanted products.Your list includes:

• store-bought mayonnaise;
• chips, crackers, dried fish;
• instant noodles;
• canned food, sausages;
• sweets, lollipops, chocolates;
• Alcohol (as an exception, you can drink some red wine).

When switching to PP, avoid cigarettes.

When creating your menu, be sure to include:

• Meat, poultry, fish, eggs.
• cereals and potatoes;
• dairy products;
• vegetables and fruits;
• Honey;
• Oils and fats: Fish oil, butter and vegetable oil in small quantities.

Simple recipes for proper nutrition for every day

The principles of PP sound boring, tasteless and bland.But contrary to that, there are plenty of delicious, filling recipes you can indulge in.In order to lose a few kilos and get all the elements useful for our body from simple foods, you just need to correctly prepare simple, familiar dishes, observing a few rules.

Use a minimal amount of oil, give preference to stewing, boiling, baking in the oven and steamed recipes.Reduce salt consumption and replace it with soy sauce.

The PP principles do not prohibit the use of spices, so feel free to add pepper, herbs, onions and garlic.

Here are some simple and delicious recipes for every day.

Buckwheat soup with vegetables

This aromatic buckwheat soup does not differ in taste from the classic recipe.The dietary version of Greek soup is prepared without potatoes and additional vegetables are not fried.

This significantly reduces the calorie content, but does not affect the taste or appetizing appearance in any way.

Ingredients:

• Chicken fillet – 1 piece;
• buckwheat – 80 g;
• Onion – 1 piece;
• large carrots – 1 pc.;
• Paprika – 1 pc.;
• Zucchini – 1 pc.;
• Tomatoes – 2 pcs.;
• a bunch of fresh herbs;
• Salt and spices - to taste.

Preparation:

1. Rinse chicken fillet, remove skin, bones and fat deposits.Cut into small pieces and place in a pot of boiling salted water.When scalding meat, skim off the foam so that the broth becomes clear and clean.While the meat is cooking, take care of the vegetables and grains.
2. Sort buckwheat, rinse, dry on a dry towel or paper napkins and fry in a pan until a characteristic rich aroma appears.Add the cereal to the pan after simmering the broth for 20 minutes.Take 10 minutes.
3. Peel the onion and cut it into small half rings.Grate the peeled carrots on a coarse grater and put them in a saucepan.After 3 minutes, add finely chopped, peeled and seeded peppers and zucchini cut into small cubes to the pan.
4. After 2 minutes, add 2 tomatoes cut into small slices to the soup.At the end of cooking, you can add salt, pepper and spices to taste.
5. Cover the pan with a lid, reduce the heat to low and simmer for 10 minutes.
6. After removing the finished soup from the heat, add finely chopped herbs.

Vegetable puree soup with mushrooms

Diversify your diet with a light, delicate soup.It is low in calories as it is prepared without a drop of oil and the ingredients are extremely light and healthy.

Ingredients:

• Mushrooms – 300g;
• Potatoes – 3 pcs.;
• a handful of green peas;
• a handful of green beans;
• Carrots – 1 pc.;
• Garlic – 2 cloves;
• Salt, spices - to taste.

Preparation:

1. Wash the mushrooms, dry them and cut them into small, random pieces.Place in a pot of boiling salted water.
2. Peel the vegetables - potatoes, a handful of green peas, carrots and a handful of green beans - also cut into small, random pieces and add to the mushrooms.Cook the ingredients until the carrots and potatoes are completely cooked.The potatoes should be soft.
3. Take a few nice pieces of mushrooms and some beans from the broth.Place the rest in a blender and grind to a smooth puree.Place the puree in a saucepan, stir and gradually add the broth until the desired thickness is reached.
4. Crush a few cloves of garlic through a press.Cook the puree soup over the fire, adding spices to taste and adding salt to taste.
5. Serve the finished soup on plates, garnish with mushrooms and vegetables from the broth and sprinkle with fresh herbs.The soup turns out to be very filling, rich and healthy.

Chicken fillet with vegetables

Prepare a healthy, nutritious chicken dinner.

Ingredients:

• Chicken fillet – 1 piece;
• Paprika – 2 pcs.;
• Carrots – 1 pc.;
• Onion – 1 piece;
• green beans – 200 g;
• Olives – 100g;
• cherry tomatoes – 200 g;
• salt, spices.

Preparation:

1. Rinse the fillet thoroughly, dry it and rub it with a mixture of spices and salt.Set aside.
2. Cut two sweet peppers into strips, peel them, rinse them from the seeds and remove the walls.Cut a large carrot into small circles or strips.
3. Peel the onion and cut into thin half rings.Halve small tomatoes and olives.
4. Put all the vegetables in a bowl, add the green beans and olives, stir and season with a little salt and pepper.
5. Preheat the oven to 200 degrees.Season a practical baking dish with olive oil and add some vegetables.Place the chicken fillet on top and cover with the remaining vegetables.
6. Bake the chicken for 35-40 minutes.

Rice with chicken and vegetables

An incredibly tasty, juicy option for preparing a hearty dinner.Light, dietary chicken, an appetizing vegetable cocktail and rice are an excellent combination that will please even the most picky gourmets.

Ingredients:

• Chicken fillet – 1 piece;
• Paprika – 2 pcs.;
• Olive oil – 1 tbsp.l.;
• Onion – 1 piece;
• Garlic – 2 cloves;
• Tomatoes – 2 pcs.;
• Rice – 1 glass;
• Salt, spices, herbs.

Preparation:

1. Cut the chicken fillet into arbitrary pieces and place in a bowl.Cut two peppers into strips.Season the ingredients with hot ground pepper and olive oil.attention.
2. Place the ingredients in a heated frying pan.Fry for 7-8 minutes until half cooked.Return to bowl.Add chopped large onions and garlic to the pan.Cut the tomatoes into cubes.
3. Add pre-cooked rice and chopped tomatoes to the pan.Add salt and aromatic spices to taste and half a glass of clean water.Mix the ingredients thoroughly and fry the fillet again.Cover with a lid and simmer until the water has completely evaporated.
4. Serve the finished dish hot, garnished with fresh herbs.

Diet salad with eggplant

The salad is ideal as an appetizer, side dish for dinner or as a healthy snack.

Ingredients:

• Eggplant – 2 pcs.;
• Garlic – 1 clove;
• Green: coriander, parsley, onion – 1 bunch each;
• Cherry tomatoes – 10 pcs.;
• Lemon juice – 1 tbsp.l;
• flax seeds - a pinch;
• salt, spices.

Preparation:

1. Cut the eggplants into cubes.
2. Add the chopped, peeled garlic clove and onion to a heated frying pan.Fry without oil, stirring constantly.
3. Lay out eggplants, pour half a glass of clean water, season with spices and salt.Cover and simmer for 10 minutes, stirring several times.
4. Wash the tomatoes, cut into small quarters, rinse, dry and finely chop the coriander, parsley and spring onions.
5. Place the aubergines, tomatoes and herbs in a deep bowl and season with lemon juice and olive oil if desired.Arrange the salad on plates and garnish with flax seeds.

Conclusion

Most people believe that healthy eating is boring, boring and contains many prohibitions.This is a wrong opinion: it can be tasty and satisfying and, unlike diets, allows you to pamper yourself with sweets.

A well-thought-out weight loss diet will help you lose extra pounds, improve your metabolism and significantly improve your health.