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

Tormenting yourself with diets and exhausting sports is far from 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, you just need to put your diet in order, give up junk food and fast food, learn to cook properly and drink enough water.

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

Good nutrition: a menu for every day to lose weight

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

By approaching the menu wisely, you will forget about the feeling of hunger.Another important advantage in 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 consume.Choose food so as not to exceed the norm.

Breakfast for every day with proper nutrition

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

Snacks for every day

Suitable for a snack:

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

Lunch for every day with proper nutrition for weight loss

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

• Meat goulash with side dish.
• Cauliflower cooked in breading.
• Vegetable lasagna.
• Chicken broth soups.
• Lean meat.

Dinner for every day with proper nutrition

Dinner is an easy-to-digest and low-calorie meal, so choose the following dishes:

• Omelette with greens.
• Cottage cheese casserole and vegetable salad.
• Boiled meat.
• Vegetable compote 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 sticking to PP.

The principles of such nutrition are easy to follow even for the most lazy people:

1. Eat in 200 gram portions.Gradually reduce your usual portion so you don't feel hungry.
2. Count the calorie content of foods consumed.
3. Eat in small portions.You should eat at least 5 meals.Have snacks: second breakfast and afternoon snack.
4. Be sure to eat a hearty and satisfying 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 overdo the fatty varieties, favor veal, poultry and rabbit.
6. Eat fruits and vegetables daily to avoid 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!Eliminate fast food and processed foods.
9. Eat food at the same time.
10. Don't give up certain foods completely.Do not put your body in a state of stress, sometimes allow yourself sweet, salty, harmful foods, but moderate your ardor so that they fit into your KBZHU.

Authorized and prohibited products

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

You can assemble it to your liking, excluding unwanted products.Their list includes:

• store-bought mayonnaise;
• chips, crackers, dried fish;
• instant noodles;
• canned foods, sausages;
• candies, lollipops, chocolates;
• alcohol (as an exception, you can drink a little red wine).

When switching to PP, give up 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 good daily nutrition

The principles of PP seem dull, insipid and tasteless.But as a rebuttal, there are plenty of delicious and satisfying recipes you can treat yourself to.To lose a few pounds and get all the beneficial elements for our body from simple foods, you just need to prepare simple and familiar dishes well, following a few rules.

Use a minimum of oil, favor stewing, boiling, baking and steaming recipes.Reduce the amount of salt you consume and replace it with soy sauce.

The principles of PP 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 diet version of Greek soup is prepared without potatoes, and additional vegetables are not fried.

Due to this, the calorie content is significantly reduced, but this does not affect the taste or appetizing appearance.

Ingredients :

• chicken fillet – 1 piece;
• buckwheat – 80 g;
• onion – 1 piece;
• large carrots – 1 piece;
• bell pepper – 1 piece;
• zucchini – 1 piece;
• tomatoes – 2 pieces;
• a bouquet of fresh herbs;
• salt and spices - to taste.

Preparation :

1. Rinse the chicken fillet, remove the skin, bones and fatty deposits.Cut it into small pieces and place it in a pot of boiling salted water.When boiling meat, remove the foam so the broth is clear and clean.While the meat is cooking, take care of the vegetables and grains.
2. Sort the buckwheat, rinse, dry on a dry kitchen towel or paper napkins, fry in a pan until a characteristic rich aroma.Place the cereals in the pan after 20 minutes of cooking the broth.Time it for 10 minutes.
3. Peel the onion and cut it into small half rings.Grate the peeled carrots on a coarse grater and place them in a saucepan.After 3 minutes, add the finely chopped sweet peppers and zucchini, peeled and seeded, 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 to taste, add pepper and spices.
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 to it.

Vegetable puree soup with mushrooms

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

Ingredients :

• mushrooms – 300 g;
• potatoes – 3 pieces;
• a handful of green peas;
• a handful of green beans;
• carrots – 1 piece;
• garlic – 2 cloves;
• salt, spices - to taste.

Preparation :

1. Wash and dry the mushrooms, cut into small pieces at random.Place in a pot of boiling salted water.
2. Vegetables - potatoes, a handful of green peas, carrots and a handful of green beans - peeled, also randomly cut into small pieces and added to the mushrooms.Cook the ingredients until the carrots and potatoes are completely cooked.The potatoes should be tender.
3. Take some nice pieces of mushrooms and some beans from the broth.Transfer the rest to a blender and puree until smooth.Transfer the puree to a saucepan, stir, gradually adding the broth until the desired thickness.
4. Crush a few cloves of garlic in a press.Boil the puree soup over a fire, add spices if desired and add salt to taste.
5. Arrange the finished soup on plates, decorate with mushrooms and vegetables collected from the broth and sprinkle with fresh herbs.The soup turns out to be very satisfying, rich and healthy.

Chicken fillet with vegetables

Prepare a healthy and nutritious chicken dinner.

Ingredients :

• chicken fillet – 1 piece;
• bell pepper – 2 pieces;
• carrots – 1 piece;
• onion – 1 piece;
• green beans – 200 g;
• olives – 100 g;
• cherry tomatoes – 200 g;
• salt, spices.

Preparation :

1. Rinse the fillet thoroughly, dry it and rub it with a mixture of spices and salt.Cancel.
2. Cut two sweet peppers into strips, after peeling them and rinsing them from the seeds, removing the walls.Cut a large carrot into small circles or strips.
3. Peel the onion and cut it into thin half rings.Cut the small tomatoes in half, just like the olives.
4. Combine 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 baking dish with olive oil and add some vegetables.Place the chicken fillet on top and cover with the rest of the vegetables.
6. Cook the chicken for 35 to 40 minutes.

Rice with chicken and vegetables

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

Ingredients :

• chicken fillet – 1 piece;
• bell pepper – 2 pieces;
• olive oil – 1 tbsp.L.;
• onion – 1 piece;
• garlic – 2 cloves;
• tomatoes – 2 pieces;
• rice – 1 glass;
• salt, spices, herbs.

Preparation :

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

Diet eggplant salad

The salad makes a great appetizer, side dish for dinner, or healthy snack.

Ingredients :

• eggplants – 2 pieces;
• garlic – 1 clove;
• green vegetables: coriander, parsley, onion – 1 bunch each;
• cherry tomatoes – 10 pieces;
• lemon juice – 1 tbsp.I;
• flax seeds - a pinch;
• salt, spices.

Preparation :

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

Conclusion

Most people think that healthy eating is bland, boring and full of prohibitions.This is an erroneous opinion: it can be tasty, filling and, unlike diets, allows you to indulge yourself with some sweet treats.

A well-designed diet aimed at losing weight will help you lose extra pounds, improve your metabolism and significantly improve your health.