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

Tormenting yourself with exhausting diets and sports is far from being a solution to losing weight.

Strict diets and hunger strikes will, in most cases, only make the situation worse.To get rid of hanging sides, you just need to put your diet in order, give up junk food and fast food, learn to cook properly and drink plenty of water.

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

Proper nutrition: a menu for every day to lose weight

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

By approaching the menu wisely, you will forget about the feeling of hunger.Another important advantage when following a diet: you can rely on your taste preferences and the quantity that suits you best.

To create a menu, calculate your daily calorie intake, taking into account height, weight and age.Don't be lazy to weigh your food and count calories, proteins, fats and carbohydrates.To count, buy a notebook or download a special application that will help you count the calories you eat.Choose foods so as not to exceed what is normal.

Breakfast for every day with adequate nutrition

Do not forget about a hearty breakfast, pay attention to cereals, eggs, fruits, cottage cheese.It is preferable to eat bananas and grapes in the morning.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.
• Cottage cheese or yogurt with fruit.
• A glass of yogurt or fermented milk.
• Cottage cheese with herbs on bread.
• A handful of nuts or dried fruit.

Eat lunch every day with the right diet to lose weight

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

• Beef goulash with side dish.
• Breaded roasted cauliflower.
• Vegetable lasagna.
• Chicken broth soups.
• Lean meat.

Dinner for every day with adequate nutrition

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

• Omelet with vegetables.
• Cottage cheese casserole and vegetable salad.
• Cooked meat.
• Cooked 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 this nutrition are easy to follow, even for the laziest:

1. Eat in portions of 200 grams.Gradually reduce your usual portion so you don't feel hungry.
2. Count the calorie content of the foods consumed.
3. Eat in small portions.You must have 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 high-calorie foods, eat them in the morning.
5. Meat is part of the menu, but don't overuse 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!Eliminate fast food and processed foods.
9. Eat food at the same time.
10. Don't give up some foods completely.Do not put your body in a state of stress, sometimes allow yourself sweet, salty and harmful foods, but moderate your ardor 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 to your liking, excluding unwanted products.Their list includes:

• store-bought mayonnaise;
• chips, biscuits, dried fish;
• instant noodles;
• canned food, sausages;
• sweets, lollipops, chocolates;
• alcohol (as an exception, you can drink some 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 every day

PP principles seem boring, insipid and insipid.But to refute, there are many delicious and satisfying recipes that you can indulge in.To lose a few kilos and obtain all the beneficial elements for our body from simple foods, it is enough to prepare simple and familiar dishes well, following a few rules.

Use a minimum amount of oil, give preference to stewing, boiling, oven-baking and steaming recipes.Reduce the amount of salt you consume and replace it with soy sauce.

PP principles do not prohibit the use of seasonings, so feel free to add pepper, herbs, onion 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 dietary 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 in any way affect the taste or appetizing appearance.

Ingredients:

• chicken fillet – 1 unit;
• buckwheat – 80 g;
• onion – 1 unit;
• large carrots – 1 pc.;
• bell pepper – 1 pc.;
• zucchini – 1 pc.;
• 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 pan of boiling salted water.When poaching the meat, remove the foam so that the broth remains clear and clean.While the meat cooks, take care of the vegetables and grains.
2. Sort the buckwheat, rinse, dry on a dry towel or paper napkin, fry in a frying pan until a rich, characteristic aroma is obtained.Add the cereal to the pan after 20 minutes of cooking the broth.Time it for 10 minutes.
3. Peel the onion and cut into small half rings.Grate the peeled carrots on a coarse grater and place in a saucepan.After 3 minutes, add the chopped, peeled and seeded peppers 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 to taste, add pepper and seasonings.
5. Cover the pan with a lid, reduce heat and simmer for 10 minutes.
6. After removing the finished soup from the heat, add chopped herbs to it.

Vegetable puree soup with mushrooms

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

Preparation:

1. Wash and dry the mushrooms, cut them into small random pieces.Place in a pan of boiling salted water.
2. Vegetables - potatoes, a handful of peas, carrots and a handful of green beans - peel, also cut into small random pieces and add to the mushrooms.Cook the ingredients until the carrots and potatoes are completely cooked.The potatoes should be soft.
3. Take some beautiful pieces of mushrooms and some beans from the broth.Transfer the rest to a blender and grind until you obtain a homogeneous puree.Transfer the puree to a pan, stir, gradually adding the broth until the desired thickness.
4. Crush a few cloves of garlic in a press.Boil the puree soup over the fire, add spices if desired and salt to taste.
5. Put the finished soup on plates, decorate with mushrooms and vegetables removed from the broth and sprinkle with fresh herbs.The soup turns out to be very satisfying, rich and healthy.

Chicken fillet with vegetables

Make a healthy and nutritious chicken dinner.

Ingredients:

• chicken fillet – 1 unit;
• bell pepper – 2 pcs.;
• carrots – 1 pc.;
• onion – 1 unit;
• green beans – 200 g;
• olives – 100 g;
• cherry tomatoes – 200 g;
• salt, spices.

Preparation:

1. Wash the fillet well, dry it and rub it with a mixture of spices and salt.Book.
2. Cut two peppers into strips, after peeling them and rinsing them from the seeds, removing the walls.Chop a large carrot into small circles or strips.
3. Peel the onion and cut into thin half rings.Cut small tomatoes in half, like olives.
4. Mix all the vegetables in a bowl, add the green beans and olives, stir, seasoning 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 and juicy option for preparing a hearty dinner.Light dietary chicken, an appetizing vegetable cocktail and rice are an excellent combination that will please the most demanding gourmets.

Ingredients:

• chicken fillet – 1 unit;
• bell pepper – 2 pcs.;
• olive oil – 1 tablespoon.I.;
• onion – 1 unit;
• garlic – 2 cloves;
• tomatoes – 2 pieces;
• rice – 1 glass;
• salt, spices, herbs.

Preparation:

1. Cut the chicken fillet into arbitrary pieces and place in a bowl.Chop two peppers into strips.Season the ingredients with ground pepper and olive oil.To mix.
2. Place the ingredients in a heated frying pan.Fry for 7-8 minutes until half cooked.Transfer back to a bowl.Place the large chopped 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 to taste, add aromatic spices and half a glass of clean water.Mix the ingredients well and return the frying to the fillet.Cover with a lid and cook until the water evaporates completely.
4. Serve the finished dish hot, decorated with fresh herbs.

Diet salad with eggplant

The salad makes a great appetizer, dinner side dish or healthy snack.

Ingredients:

• eggplants – 2 pieces;
• garlic – 1 clove;
• vegetables: coriander, parsley, onion – 1 bunch each;
• cherry tomatoes – 10 units;
• lemon juice – 1 tablespoon.I;
• flaxseeds - a pinch;
• salt, spices.

Preparation:

1. Cut the eggplants into cubes.
2. Place the chopped and peeled garlic clove and the onion in a heated frying pan.Saute without oil, stirring constantly.
3. Lay out the eggplants, pour half a glass of clean water, season with spices and salt.Cook for 10 minutes under the lid, stir several times.
4. Wash the tomatoes, cut into small quarters, rinse the coriander, parsley, chives, dry and chop finely.
5. Place eggplants, tomatoes and herbs in a deep bowl, season with lemon juice and, if desired, olive oil.Place the salad on plates and decorate with flax seeds.

Conclusion

Most people believe that healthy eating is tasteless, boring and has many prohibitions.This is a wrong opinion: it can be tasty, satisfying and, unlike diets, it allows you to please yourself with some sweets.

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