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

Torturing yourself with grueling diets and sports is far from a solution to losing weight.

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

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

Proper nutrition: a menu for every day for weight loss

Recommended foods for proper nutrition

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

Approaching the menu wisely, you will forget the feeling of hunger.Another important advantage in creating a diet: you can rely on your taste preferences and the amount that is suitable 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 food and counting calories, protein, fat and carbohydrates.To count, get yourself a notebook or download a special application that will help you count the calories you eat.Choose food not to go beyond the norm.

Breakfast for every day with the right food

Don't forget for an abundant and 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

healthy food snacks

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.
  • Curd with herbs in bread.
  • A handful of nuts or dried fruit.

Lunch for every day with the right food for weight loss

buckwheat with chicken and vegetables as a healthy lunch option

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

  • Meat goulash with side dish.
  • Cauliflower baked in bread.
  • Lasagna with vegetables.
  • Chicken broth soup.
  • Lean meat.

Dinner for every day with the right food

healthy food items for dinner

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

  • Omelette with greens.
  • Casserole with cottage cheese and vegetable salad.
  • Boiled meat.
  • Boiled vegetables and chicken breast.
  • Boiled 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 following PP.

The principles of such a diet are easy to follow even for the laziest:

  1. Eat in portions of 200 grams.Gradually reduce your usual portion so that you do not feel hungry.
  2. Count the caloric content of the foods consumed.
  3. Eat in small portions.You should eat at least 5 meals.Eat snacks: the second morning 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 overdo it with fatty varieties, give preference to beef, poultry 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 foods and processed foods.
  9. Eat food at the same time.
  10. Don't completely give up certain foods.Do not put your body in a state of stress, sometimes allow yourself sweet, salty, harmful foods, but moderate your aroma so that it fits into your KBZHU.

Allowed and prohibited products

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

You can assemble it according 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 you switch to PP, quit smoking.

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 amounts.

Simple recipes for the right food for every day

PP's principles sound dull, tasteless and meaningless.But in rebuttal, there are plenty of delicious and satisfying recipes you can treat yourself to.To lose a few kilos and get all the useful elements for our body from simple foods, it is enough to properly prepare simple, familiar dishes, following some rules.

Use a minimum amount of oil, give priority to boiling, stewing, baking in the oven and steamed recipes.Reduce the amount of salt you consume 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

Buckwheat soup with vegetables in the right food

This aromatic buckwheat soup does not differ in taste from the classic recipe.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 the appetizing appearance in any way.

Ingredients:

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

Preparation:

  1. Rinse the chicken fillet, remove the skin, bones and fat deposits.Cut them into small pieces and place them in a pan of boiling salted water.When you scald the meat, skim off the scum so that the liquid comes out clean and clear.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 napkins, fry it in a pan until you get a characteristic rich aroma.Put the grains in the pan after 20 minutes of boiling the liquid.Time for 10 minutes.
  3. Peel the onion and cut it into small half rings.Grate the peeled carrots on a coarse grater and put them in a pot.After 3 minutes, add the finely chopped, peeled and seeded sweet peppers 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 minimum and simmer for 10 minutes.
  6. After removing the finished soup from the heat, add finely chopped herbs to it.

Mashed vegetable soup with mushrooms

pureed soup with croutons in the right food

Diversify your diet with a light and mild soup.It has few 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 them into small random pieces.Place in a pot 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.Boil the ingredients until the carrots and potatoes are fully cooked.The potatoes should be soft.
  3. Get some nice chunks of mushrooms and some beans from the broth.Transfer the rest to a blender and grind to a smooth puree.Transfer the puree to a saucepan, mix while gradually adding the liquid to the desired thickness.
  4. Crush a few cloves of garlic through a press.Boil the pureed soup on fire, add spices as desired and add salt to taste.
  5. Put the finished soup on plates, garnish with mushrooms and vegetables caught in the juice and sprinkle with fresh herbs.The soup turns out to be very satisfying, rich and healthy.

Chicken fillet with vegetables

how to cook vegetables with chicken for the right meal

Make a healthy and nutritious chicken dinner.

Ingredients:

  • chicken fillet - 1 pc.;
  • sweet 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, pat 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 the seeds, removing the walls.Cut a large carrot into circles or small strips.
  3. Peel the onion and cut into thin half rings.Cut the small tomatoes in half, just like the olives.
  4. Combine all the vegetables in a bowl, adding the green beans and olives, stir and season with a little salt and pepper.
  5. Heat the oven to 200 degrees.Line a suitable 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

cooking rice and vegetables for proper nutrition

An incredibly tasty and juicy option to prepare a hearty dinner.Light diet chicken, a delicious vegetable cocktail and rice are an excellent combination that will please the most picky gourmets.

Ingredients:

  • chicken fillet - 1 pc.;
  • bell pepper - 2 pieces;
  • olive oil - 1 tablespoon.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.Adjust the ingredients with hot ground pepper and olive oil.Mix it up.
  2. Place 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 according to taste add aromatic spices and half a glass of clean water.Mix the ingredients well and turn the fry into fillets.Cover with a lid and cook until the water evaporates completely.
  4. Serve the finished dish hot, garnished with fresh herbs.

Diet salad with eggplant

Diet salad with eggplant for proper nutrition

Salad makes a great appetizer, 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 pieces;
  • lemon juice - 1 tablespoon.l;
  • flax seeds - a pinch;
  • salt, spices.

Preparation:

  1. Cut the eggplants into cubes.
  2. Place the garlic clove and the sliced, peeled onion in a hot pan.Fry without oil, stirring constantly.
  3. Lay the eggplants, pour in half a glass of clean water, season them with spices and salt.Simmer for 10 minutes, covered, stirring several times.
  4. Wash the tomatoes, cut into small quarters, rinse the cilantro, parsley, green onions, dry and finely chop.
  5. Place the aubergines, 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 lots of stops.This is a misconception: it can be tasty, satisfying and, unlike diets, allows you to indulge in some sweets.

A well-designed weight loss diet will help you shed excess pounds, improve your metabolism and significantly improve your health.