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.

Strict diets and hunger strikes in most cases will only worsen the situation.To get rid of hanging sides, it is enough to put your diet in order, give up junk food and fast food, learn how to cook properly, and drink enough water.

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

Proper nutrition: a menu for every day for weight loss

By following the simple rules of the miraculous PP, you can easily lose weight, restore metabolism, digestion, improve your well-being, mood, and 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 is convenient for you.

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

Breakfast for every day with proper nutrition

Don't forget about a hearty, hearty breakfast, pay attention to cereals, eggs, fruits, cottage cheese.It is preferable 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 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.When planning a second meal, add soups and hot broths to the menu.

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

Dinner for every day with proper nutrition

Dinner is an easily digestible, low-calorie meal, so give your preference to the following dishes:

• Omelet with greens.
• Cottage cheese casserole and vegetable salad.
• Boiled 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 sticking to PP.

The principles of such nutrition 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 consumed foods.
3. Eat in small portions.You should have at least 5 meals.Have snacks: second breakfast and afternoon snack.
4. Be sure to have a hearty and satisfying breakfast.If you have a weakness for any high-calorie foods, eat them in the morning.
5. Meat is an integral part of the menu, but do not overuse fatty varieties, give preference to 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 some foods completely.Do not put your body into a state of stress, sometimes allow yourself sweet, salty, harmful foods, but moderate your ardor so that it fits into your KBZHU.

Permitted and prohibited products

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

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

• store-bought mayonnaise;
• chips, crackers, dried fish;
• instant noodles;
• canned food, sausages;
• sweets, 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 proper nutrition for every day

The principles of PP sound dull, tasteless and insipid.But in refutation, there are many delicious, satisfying recipes that you can treat yourself to.To lose a couple of kilos and get all the elements beneficial to our body from simple foods, you just need to properly prepare simple, familiar dishes, following a few rules.

Use a minimum amount of oil, give preference to stewing, boiling, baking in the oven, and steamed 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 dietary 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 in any way affect the taste or appetizing appearance.

Ingredients:

• chicken fillet – 1 pc.;
• buckwheat – 80 g;
• onion – 1 pc.;
• large carrots – 1 pc.;
• sweet pepper – 1 pc.;
• zucchini – 1 pc.;
• tomatoes – 2 pcs.;
• a bunch of fresh herbs;
• salt and spices - to taste.

Preparation:

1. Rinse the chicken fillet, remove the skin, bones, and fat deposits.Cut into small pieces and place in a pan of boiling salted water.When scalding meat, skim off the foam so that the broth turns out clear and clean.While the meat is cooking, take care of the vegetables and grains.
2. Sort the buckwheat, rinse, dry on a dry towel or paper napkins, fry in a frying pan until you obtain a characteristic rich aroma.Place the cereal in the pan after 20 minutes of cooking the broth.Time it for 10 minutes.
3. Peel the onion and cut into small half rings.Grate the peeled carrots on a coarse grater and place in a saucepan.After 3 minutes, add finely chopped, peeled and seeded sweet peppers and zucchini, cut into small cubes, into 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 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, 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 pcs.;
• a handful of green peas;
• a handful of green beans;
• carrots – 1 pc.;
• garlic – 2 cloves;
• salt, spices - to taste.

Preparation:

1. Wash and dry the mushrooms, cut into small random pieces.Place in a saucepan of boiling salted water.
2. Vegetables - potatoes, a handful of green peas, carrots and a handful of green beans - peel, 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 beautiful pieces of mushrooms and some beans from the broth.Transfer the rest to a blender and grind to a smooth puree.Transfer the puree into a saucepan, stir it, gradually adding the broth to the desired thickness.
4. Crush a couple of cloves of garlic through a press.Boil the puree soup over a fire, add spices if desired, and add salt to taste.
5. Place the finished soup on plates, garnish with mushrooms and vegetables caught from the broth, and sprinkle with fresh herbs.The soup turns out to be very satisfying, rich, and healthy.

Chicken fillet with vegetables

Make a healthy, nutritious chicken dinner.

Ingredients:

• chicken fillet – 1 pc.;
• sweet pepper – 2 pcs.;
• carrots – 1 pc.;
• onion – 1 pc.;
• green beans – 200 g;
• olives – 100 g;
• cherry tomatoes – 200 g;
• salt, spices.

Preparation:

1. Rinse the fillet thoroughly, dry and rub with a mixture of spices and salt.Set aside.
2. Cut two sweet peppers into strips, after peeling and rinsing them from seeds, removing the walls.Chop one large carrot into small circles or strips.
3. Peel the onion and cut into thin half rings.Cut small tomatoes in half, just like olives.
4. Combine all the vegetables in one bowl, adding green beans and olives, stir, seasoning with a little salt and pepper.
5. Preheat the oven to 200 degrees.Season a convenient baking dish with olive oil and add some vegetables.Place chicken fillet on top and cover with 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 the most picky gourmets.

Ingredients:

• chicken fillet – 1 pc.;
• bell pepper – 2 pcs.;
• olive oil – 1 tbsp.l.;
• onion – 1 pc.;
• 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.Chop two bell peppers into strips.Season the ingredients with hot ground pepper and olive oil.Stir.
2. Place the ingredients in a heated frying pan.Fry for 7-8 minutes until half cooked.Transfer back to bowl.Place chopped large onion and garlic into the pan.Cut the tomatoes into cubes.
3. Place pre-cooked rice and chopped tomatoes into the pan.Add 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 salad with eggplant

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

Ingredients:

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

Conclusion

Most people believe that healthy food is bland, boring, with many prohibitions.This is a mistaken opinion: it can be tasty, satisfying and, unlike diets, allows you to please yourself with some sweets.

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