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

Torturing yourself with diets and grueling exercise is far from losing weight.

Strict diets and hunger strikes will often make the condition worse.To get rid of addictions, it is enough to regulate your diet, refuse 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, condition of your skin, hair and nails.

Proper 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, condition of your skin, hair and nails.

You will forget the feeling of hunger with a smart approach to the menu.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.Weigh your food and don't be lazy about counting calories, protein, fat and carbohydrates.Get yourself a notebook to count or download a special program that will help you count the calories you eat.Choose food so as not to deviate from the norm.

Breakfast every day with proper nutrition

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

Snacks for every day

Suitable for a snack:

• Kefir is 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 every day with proper nutrition to lose weight

Pay attention to lunch - it should be filling and nutritious.When planning a second meal, add soup and hot broth to the menu.

• Meat goulash with garnish.
• Cauliflower baked in bread.
• Vegetable lasagna.
• Chicken broth soups.
• Lean meat.

Dinner every day with proper nutrition

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

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

Principles of proper nutrition for weight loss: weekly menu

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

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

1. Eat in portions of 200 grams.Gradually reduce the usual portion so as not to feel hungry.
2. Calculate the calorie content of consumed foods.
3. Eat in small portions.You should eat at least 5 meals.Have snacks: second breakfast and afternoon snack.
4. Make sure you 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 use too many fatty varieties, prefer veal, poultry and rabbit meat.
6. Eat fruits and vegetables every day 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!Eliminate fast food and processed foods.
9. Eat at the same time.
10. Do not give up certain foods completely.Do not put your body in a state of stress, sometimes allow yourself sweet, salty, unhealthy foods, but moderate your enthusiasm so that it corresponds to KBZHU.

Permitted and prohibited products

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

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

• store-bought mayonnaise;
• chips, crackers, dried fish;
• instant noodles;
• canned goods, sausages;
• sweets, lollipops, chocolates;
• alcohol (exceptionally, you can drink a little red wine).

Quit smoking when switching to PP.

When creating your menu, be sure to include the following:

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

Simple recipes for proper nutrition for every day

PP principles sound boring, tasteless and tasteless.But in denial, there are plenty of delicious, satisfying recipes you can treat yourself to.In order to lose a few pounds and get all the elements useful for our body from simple foods, it is necessary to prepare simple, familiar dishes correctly, following a few rules.

Use a minimum amount of oil, prefer stew, boil, cook in the oven and steamed recipes.Reduce the amount of salt you use and replace it with soy sauce.

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

Here are some simple and tasty 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 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 piece;
• buckwheat - 80 g;
• onion - 1 piece;
• large carrot - 1 piece;
• sweet pepper - 1 piece;
• zucchini - 1 piece;
• tomatoes - 2 pieces;
• a bunch of fresh herbs;
• salt and spices - to taste.

Preparation:

1. Wash the chicken fillet, remove the skin, bones and fat deposits.Cut into small pieces and place in a pot of boiling salted water.When boiling the meat, remove the foam so that the broth is clear and clean.When cooking meat, focus on vegetables and grains.
2. Sort the buckwheat, wash it, dry it on a dry towel or paper napkins, fry it in a frying pan until it gets a characteristic rich aroma.20 minutes after the broth is cooked, put the semolina in the pan.Take 10 minutes.
3. Peel the onion and cut into small half rings.Grate the peeled carrot and put it in a pot.After 3 minutes, add finely chopped, peeled and seeded sweet pepper and diced zucchini 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 a minimum and cook for 10 minutes.
6. After removing the finished soup from the fire, add finely chopped greens to it.

Vegetable puree soup with mushrooms

Diversify your diet with a light, delicate soup.Since it is made without a drop of fat, it is low in calories 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;
• carrot - 1 piece;
• 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. 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.Potatoes should be soft.
3. Take some nice pieces of mushrooms and some beans from the broth.Transfer the rest to a blender and make a smooth puree.Transfer the puree to a pot, stir, gradually add the broth to the desired thickness.
4. Crush a couple of cloves of garlic with a press.Boil the puree soup on fire, add spices if you like and add salt to taste.
5. Put the finished soup on plates, decorate with mushrooms and vegetables caught from the broth and sprinkle with fresh herbs.The soup is very satisfying, rich and healthy.

Chicken fillet with vegetables

Make a healthy, nutritious chicken meal.

Ingredients:

• chicken fillet - 1 piece;
• sweet pepper - 2 pieces;
• carrot - 1 piece;
• onion - 1 piece;
• green beans - 200 g;
• olive - 100 g;
• cherry tomatoes - 200 g;
• salt, spices.

Preparation:

1. Thoroughly wash the fillet, dry it and rub it with a mixture of spices and salt.Set aside.
2. Cut two sweet peppers into strips, peel and wash 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 the small tomatoes in half like olives.
4. Combine all vegetables in a bowl, add green beans and olives, mix, add a little salt and pepper.
5. Heat the oven to 200 degrees.Add olive oil to a convenient baking dish 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.A light diet of chicken, an appetizing vegetable cocktail and rice is a great combination that will please the pickiest of gourmets.

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 cup;
• salt, spices, herbs.

Preparation:

1. Cut the chicken fillet into arbitrary pieces and place in a bowl.Cut two bell peppers into strips.Sprinkle the ingredients with hot ground pepper and olive oil.Mix it up.
2. Put the ingredients in a heated pan.Fry for 7-8 minutes until half cooked.Transfer back to the bowl.Place the chopped onion and garlic in the pan.Cut the tomatoes into cubes.
3. Put the pre-cooked rice and chopped tomatoes in the pan.Add salt and aromatic spices to taste and half a glass of clean water.Mix the ingredients thoroughly and return the fry to the fillet.Cover with a lid and cook until the water evaporates completely.
4. Serve hot, garnished with fresh herbs.

Diet salad with eggplant

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

Ingredients:

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

Preparation:

1. Cut the eggplants into cubes.
2. Place the chopped, peeled garlic and onion in the heated pan.Fry without oil, stirring constantly.
3. Arrange the eggplants, pour half a glass of clean water, add spices and salt.Cook under the lid for 10 minutes, stirring several times.
4. Wash tomatoes, cut into small pieces, wash cilantro, parsley, green onion, dry and finely chop.
5. Place eggplants, tomatoes and greens in a deep bowl, sprinkle with lemon juice and olive oil if desired.Place the salad on plates and garnish with flax seeds.

The result

Most people believe that healthy food is bland, boring and with many restrictions.This is a wrong idea: it can be tasty, satisfying and, unlike diets, allows you to indulge yourself with some sweets.

A properly designed diet aimed at losing weight will help you get rid of extra pounds, improve your metabolism and significantly improve your health.