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

Weight loss is by no means a solution to struggling with diets and exhausting sports.

Strict diets and hunger strikes in most cases only make the situation worse.To get rid of sagging sides, it is enough to put your diet in order, give up fast food and junk food, learn to cook correctly and drink enough water.

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

Proper nutrition: menu for every day for weight loss

By following the simple rules of the wonderful PP, you can easily lose weight, restore your metabolism and digestion, and 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 in creating a diet is that you can rely on your taste preferences and the amount that is right for you.

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

Breakfast every day with proper nutrition

Don't forget the hearty, hearty breakfast, pay attention to cereal, eggs, fruit, cottage cheese.In the first half of the day, it is advisable to eat bananas and grapes.Drink some tea.

Snack 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 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 soups and hot broths to the menu.

• With meat goulash garnish.
• Cauliflower fried in breadcrumbs.
• Vegetable lasagna.
• Chicken soups.
• Lean meat.

Dinner with proper nutrition for every day

Dinner is an easy-to-digest, low-calorie meal, so give preference to the following foods:

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

Basic principles of proper nutrition for weight loss: weekly menu

By sticking to PP, you can lose extra pounds and normalize your metabolism.

The basic principles of such nutrition are easy to follow even for the laziest:

1. Consume in portions of 200 grams.Gradually reduce your usual portion so you don't feel hungry.
2. Count the calorie content of the foods you eat.
3. Eat in small portions.At least 5 meals should be eaten.Snack: second morning and afternoon snack.
4. Be sure to prepare a hearty and satisfying breakfast.If you are sensitive to 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 meat.
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.Water can be diluted with lemon juice and ginger.
8. Cook yourself!Eliminate junk food and processed foods.
9. Eat at once.
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 enthusiasm so that it fits into the KBZHU.

Authorized and prohibited products

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

You can assemble it according to your taste, except for unwanted products.Their list includes:

• store-bought mayonnaise;
• chips, crackers, dried fish;
• instant noodles;
• canned food, sausage;
• sweets, lollipops, chocolate;
• alcohol (you can drink a little red wine as an exception).

When switching to PP, quit smoking.

When creating your menu, make sure it includes the following:

• meat, poultry, fish, eggs.
• cereals and potatoes;
• dairy products;
• vegetables and fruits;
• honey;
• oils and fats: fish oil, butter and vegetable oil in small amounts.

Simple recipes for proper nutrition every day

The principles of PP sound boring, tasteless and disgusting.But as a rebuttal, there are plenty of delicious, satisfying recipes you can indulge in.In order to lose a few kilos and get all the beneficial elements for our body from simple foods, we only need to prepare simple, familiar foods properly, following a few rules.

Use a minimum amount of oil, prefer steaming, boiling, baking in the oven and steamed recipes.Reduce the amount of salt you eat and replace it with soy sauce.

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 diet version of Greek soup is made without potatoes, and the additional vegetables are not fried.

Thanks to this, the calorie content is significantly reduced, but this does not affect the taste or appetizing appearance in any way.

Ingredients:

• chicken fillet - 1 pc.;
• buckwheat - 80 g;
• onion - 1 pc.;
• large carrot - 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 it into small pieces and put it in a pot of boiling salted water.When boiling meat, skim off the foam so that the broth is clear and clean.While the meat is cooking, take care of the vegetables and grains.
2. Sort the buckwheat, rinse it, dry it on a dry towel or paper napkin, fry it in a pan until it gets a characteristic rich aroma.20 minutes after cooking the broth, put the grain in the pan.Time it for 10 minutes.
3. Peel the onion and cut it into small half rings.Grate the peeled carrot on a coarse grater and place in a saucepan.After 3 minutes, add the chopped, peeled and seeded sweet pepper and the 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 your taste.
5. Cover the pan with a lid, reduce the heat and cook for 10 minutes.
6. After removing the finished soup from the heat, add finely chopped herbs.

Vegetable puree soup with mushrooms

Add variety to your diet with a light, mild soup.It is low in calories because it is made 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;
• carrot - 1 pc.;
• garlic - 2 cloves;
• salt, spices - to taste.

Preparation:

1. Wash and dry the mushrooms, cut them into small pieces.Place in boiling salted water.
2. Peel the vegetables - potatoes, a handful of green peas, carrots and a handful of green beans - cut them into small pieces and add them to the mushrooms.Cook the ingredients until the carrots and potatoes are fully cooked.The potatoes should be soft.
3. Take some nice pieces of mushrooms and some beans from the broth.Put the rest in a blender and grind to a smooth puree.Transfer the puree to a pan, stir, gradually add the soup until it reaches the desired thickness.
4. Press a few cloves of garlic through a press.Bring the puree soup to a boil, add spices and salt to taste.
5. The finished soup is placed on plates, decorated with mushrooms and vegetables picked out of the juice, and sprinkled with fresh herbs.The soup is very satisfying, rich and healthy.

Chicken fillet with vegetables

Make a healthy, nutritious chicken dinner.

Ingredients:

• chicken fillet - 1 pc.;
• sweet pepper - 2 pcs.;
• carrot - 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 it, then rub it with a mixture of spices and salt.Put it aside.
2. Cut two sweet peppers into strips after peeling and rinsing the seeds, removing the walls.Cut a large carrot into small rings or strips.
3. Peel the onion and cut it into thin half rings.Cut the small tomatoes in half, just like the olives.
4. Mix all the vegetables in a bowl, add green beans and olives, mix and season 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 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 diet chicken, appetizing vegetable cocktail and rice are an excellent combination that will please even 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 desired pieces and place in a bowl.Cut two bell peppers into strips.Season the ingredients with strong ground pepper and olive oil.Mix it up.
2. Place the ingredients in a heated pan.Half-bake in 7-8 minutes.Put it back in the bowl.Place the chopped large onion and garlic in the pan.Cut the tomatoes into cubes.
3. Place the pre-cooked rice and chopped tomatoes in the pan.Add salt and aromatic spices and half a glass of clean water to taste.Mix the ingredients thoroughly and put the roast back on the fillet.Cover with a lid and simmer until the water evaporates completely.
4. The finished dish is served hot, garnished with fresh herbs.

Diet salad with eggplant

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

Ingredients:

• eggplant - 2 pcs.;
• garlic - 1 clove;
• greens: coriander, parsley, onion - 1 bunch;
• cherry tomatoes - 10 pcs.;
• lemon juice - 1 tbsp.l;
• flaxseed - a pinch;
• salt, spices.

Preparation:

1. Cut the eggplant into cubes.
2. Place the chopped, peeled garlic cloves and the onion in a heated pan.Stir continuously without oil.
3. Spread the 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 them into small quarters, rinse the coriander, parsley and green onions, dry them and cut them into small pieces.
5. Place the eggplant, tomatoes and herbs in a deep bowl, season with lemon juice and, if necessary, olive oil.Place the salad on plates and garnish with flax seeds.

Conclusion

Most people think that healthy food is bland, boring and with many prohibitions.This is a misconception: it can be tasty, satisfying and, unlike diets, allows you to indulge in sweets.

A well-planned diet aimed at weight loss will help you get rid of extra pounds, improve your metabolism and significantly improve your health.