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

Abusing yourself with grueling diets and sports is far from the solution to losing weight.

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

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

By approaching the menu wisely, you will forget about hunger.Another important advantage of creating a diet: 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.Do not be lazy to weigh your food and count calories, protein, fat and carbohydrates.To count, get a notebook or download a special app 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

Do not forget about a filling breakfast, paying attention to cereals, eggs, fruits, cottage cheese.It is better to eat bananas and grapes in the first half of the day.Drink tea.

Snacks for every day

Perfect for snacking:

• Kefir flavored with honey or jam.
• A piece 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 tasty and nutritious.When planning a second meal, add soups and hot soups to the menu.

• Meat goulash with side dishes.
• Cauliflower baked in breading.
• Vegetable lasagna.
• Chicken soup soup.
• Lean meat.

Dinner for every day with proper nutrition

Dinner is a low-calorie meal that is easy to digest, so give your preference to the following dishes:

• Omelet with vegetables.
• Cottage cheese casserole and vegetable salad.
• Boiled meat.
• Boiled 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 weight and normalize your metabolism by sticking to PP.

Such dietary principles are easy to follow even for the laziest:

1. Eat in portions of 200 grams.Reduce your usual portions gradually so as not to feel hungry.
2. Calculate the calorie content of the food taken.
3. Eat in small portions.You need to eat at least 5 times.Take light meals: second breakfast and afternoon snack.
4. Make sure you have a hearty and filling breakfast.If you have a weakness for any high-calorie food, eat it in the morning.
5. Meat is an important part of the menu, but don't use too many fatty types, giving preference to beef, chicken, and rabbit.
6. Eat fruits and vegetables every day 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 food.
9. Eat food at the same time.
10. Don't leave some foods out completely.Do not put your body under stress, sometimes allow yourself to eat sweet, salty, harmful food, but moderate your spirit to suit your KBZHU.

Allowed and prohibited products

This is just an example of what the weekly menu looks like.

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

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

When switching to PP, leave cigarettes.

When creating your menu, be sure to include:

• meat, chicken, 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 principle of PP sounds boring, bland and bland.But in denial, there are many delicious and satisfying recipes that you can enjoy.To lose a few kilos and get all the beneficial elements for our body from simple food, you just need to prepare a simple and ordinary meal correctly, following some rules.

Use a minimum amount of oil, give preference to boiling, stewing, 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 prepared without potatoes, and additional vegetables are not fried.

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

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 piles of fat.Cut it into small pieces and put it in a pan of boiling salted water.When the meat is burnt, remove the foam so that the broth becomes clear and clean.While the meat is cooking, take care of the vegetables and grains.
2. Arrange buckwheat, rinse, dry on a dry towel or paper napkin, fry in a pan until you get a characteristic rich aroma.Put the grains in the pan after 20 minutes of cooking the soup.Time for 10 minutes.
3. Peel the onion and cut it in half into small rings.Grate the peeled carrot on a coarse grater and put it in the pot.After 3 minutes, add finely chopped sweet pepper and zucchini, peeled and seeded, cut into small cubes, into the pan.
4. After 2 minutes, add 2 tomatoes, cut into small pieces, into 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 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 light and mild soups.It is low in calories because it is prepared without a drop of oil, and the ingredients are very light and healthy.

ingredients:

• mushrooms - 300 g;
• potatoes - 3 pcs.;
• a handful of green beans;
• a handful of green beans;
• carrot - 1 pc.;
• garlic - 2 cloves;
• salt, spices - to taste.

Preparation:

1. Wash and dry the mushrooms, cut into small random pieces.Place in a pot of boiling salted water.
2. Vegetables - potatoes, a handful of green beans, carrots and a handful of green beans - peel, also cut into random small pieces and add to the mushrooms.Cook the ingredients until the carrots and potatoes are fully cooked.Potatoes should be soft.
3. Take some beautiful pieces of mushrooms and some beans from the broth.Transfer the rest to a blender and blend until smooth.Transfer the puree to the pot, stir, gradually adding the soup to the desired thickness.
4. Crush a few cloves of garlic through a press.Boil puree soup on fire, add spices if you like, and add salt to taste.
5. Place the finished soup on a plate, garnish with mushrooms and vegetables caught from the soup, and sprinkle with fresh herbs.The soup turned out to be very filling, rich, and healthy.

Chicken fillet with vegetables

Make a healthy and 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 fillets thoroughly, dry and rub with a mixture of spices and salt.Set aside.
2. Cut two sweet peppers into strips, after peeling and rinsing from the seeds, remove the walls.Cut 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 a bowl, add green beans and olives, stir, season with a little salt and pepper.
5. Heat the oven to 200 degrees.Season this easy 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

A very tasty and juicy option to prepare a delicious dinner.Snack chicken, appetizing vegetable cocktail and rice is the best combination that will please the pickiest gourmet.

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.Cut two bell peppers into strips.Season the ingredients with hot ground pepper and olive oil.mess up
2. Place the ingredients in a heated pan.Fry for 7-8 minutes until half cooked.Transfer back to the bowl.Add the chopped onion and garlic to the pan.Cut the tomatoes into cubes.
3. Add the cooked rice and chopped tomatoes to the pan.Add salt and to taste, add aromatic spices and half a glass of clean water.Mix the ingredients thoroughly and return the fries to the fillets.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

Salads make a great appetizer, side dish for dinner, or a healthy snack.

ingredients:

• eggplant - 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 eggplant into cubes.
2. Place the chopped and peeled garlic cloves and onion into the heated pan.Saute without oil, stirring constantly.
3. Place the eggplant, pour half a glass of clean water, season with spices and salt.Simmer for 10 minutes covered, stirring several times.
4. Wash tomatoes, cut into small pieces, rinse cilantro, parsley, green onions, dry and finely chop.
5. Place eggplant, tomatoes, and herbs in a deep bowl, season with lemon juice and, if desired, olive oil.Place the salad on a plate and garnish with flax seeds.

Conclusion

Most people believe that healthy food is bland, boring, with many restrictions.This is a wrong opinion: it can be delicious, satisfying and, unlike a diet, allow you to please yourself with some sweets.

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