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

Struggling with diets and exhausting sports is far from the solution to losing weight.

Strict diets and hunger strikes will in most cases only make the situation worse.To get rid of hanging hips, it is enough to put your diet in order, give up fast 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.

With a smart approach to the menu, 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 suits you.

To create a menu, calculate your daily calorie intake, taking into account your height, weight and age.Don't be lazy with weighing food and counting calories, protein, fat 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 for every day with proper nutrition

Do not forget about a rich, 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.
• Fresh cheese or yogurt with fruit.
• A glass of yogurt or fermented baked milk.
• Fresh 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 plentiful and nutritious.When planning a second meal, add soups and hot broths to the menu.

• Meat stew with a 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 preference to the following dishes:

• Omelette 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 a diet are easy to follow even for the laziest:

1. Eat in portions of 200 grams.Reduce your usual portion gradually so you don't feel hungry.
2. Calculate the calorie content of the food consumed.
3. Eat in small portions.You should have at least 5 meals.Snack: second breakfast and afternoon snack.
4. Be sure to have a hearty and satisfying breakfast.If you have a weakness for any high-calorie food, eat it in the morning.
5. Meat is an integral part of the menu, but do not excessively use 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!Cut out fast food and processed food.
9. Eat food at the same time.
10. Do not completely give up some foods.Do not put your body in a state of stress, sometimes allow yourself sweet, salty, harmful food, but moderate your enthusiasm 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 (exceptionally 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 boring, tasteless and rude.But, disproved, there are plenty of delicious, satisfying recipes you can treat yourself to.In order to lose a few kilos and get all the elements useful for our body from simple food, it is only necessary to properly prepare simple, familiar dishes, observing a few rules.

Use the 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.

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.Diet version of Greek soup is prepared without potatoes, and additional vegetables are not fried.

Because of 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. 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 roasting meat, skim off the foam to keep the soup clear and clean.While the meat is cooking, take care of the vegetables and grains.
2. Sort buckwheat, rinse, dry on a dry towel or paper towels, fry in a pan until you get a characteristic rich aroma.Put the grains in the pan after 20 minutes of cooking the broth.Measure it 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 pan.After 3 minutes, add finely chopped, peeled and peeled sweet pepper and 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 to taste, pepper and spices.
5. Cover the pan with a lid, reduce the heat to low and simmer for 10 minutes.
6. After removing the finished soup from the heat, add finely chopped herbs to it.

Pureed vegetable soup with mushrooms

Diversify your diet with a light, tender soup.It is low-calorie 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;
• carrot - 1 pc.;
• garlic - 2 cloves;
• salt, spices - to taste.

Preparation:

1. Wash and dry the mushrooms, randomly cut into small 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 randomly cut into small pieces and add to the mushrooms.Cook the ingredients until the carrots and potatoes are completely cooked.Potatoes should be soft.
3. Take a few nice pieces of mushrooms and some beans from the broth.Transfer the rest to a blender and grind into a smooth puree.Transfer the puree to the pan, stir, gradually adding the soup to the desired thickness.
4. Crush a couple of cloves of garlic through a press.Boil the pureed soup on the fire, add spices as desired and 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 turns out to be very filling, rich and healthy.

Chicken fillet with vegetables

Prepare 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 well, dry it and rub it with a mixture of spices and salt.Set aside.
2. Cut two sweet peppers into strips, after peeling and washing them from the seeds, remove the walls.Chop one large carrot into small circles or strips.
3. Peel the onion and cut it into thin half rings.Cut the small tomatoes in half, just like the olives.
4. Combine all the vegetables in one bowl, add green beans and olives, stir, season with a little salt and pepper.
5. Heat 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, delicious vegetable cocktail and rice are an excellent combination that will satisfy even the most picky gourmets.

Ingredients:

• chicken fillet - 1 pc.;
• paprika - 2 pcs.;
• olive oil – 1 spoon.l.;
• onion - 1 pc.;
• garlic - 2 cloves;
• tomatoes - 2 pcs.;
• rice - 1 cup;
• salt, spices, herbs.

Preparation:

1. Cut the chicken fillet into arbitrary pieces and place in a bowl.Cut two peppers into strips.Season the ingredients with hot ground pepper and olive oil.Stir.
2. Place the ingredients in a heated pan.Fry for 7-8 minutes until half cooked.Transfer back to the bowl.Put the chopped onion and garlic in the pan.Dice the tomatoes.
3. Put 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 well and return the frying to the filling.Cover with a lid and simmer until the water evaporates completely.
4. Serve the finished dish warm, garnished with fresh herbs.

Diet salad with eggplant

Salad is 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 spoon.l;
• flax seeds - a pinch;
• salt, spices.

Preparation:

1. Dice the eggplants.
2. Put the chopped, peeled garlic clove and onion into the heated pan.Simmer without oil, stirring constantly.
3. Lay the eggplants, cover them with half a glass of clean water, season with spices and salt.Simmer covered for 10 minutes, stir several times.
4. Wash the tomatoes, cut them into quarters, wash the cilantro, parsley, green onions, dry them and chop them finely.
5. Place the eggplants, tomatoes and herbs in a deep dish, 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 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 lose extra pounds, improve your metabolism, and significantly improve your health.