Rules of drawing up the weekly menu for weight loss

For many women and men remains a relevant topic of nutrition and closely associated with weight loss. It affects the health, mood and attractive appearance, which brings with it confidence. The topics of proper nutrition, diets, food choices for the menu is dedicated to the incredible number of books, reveals the secrets of weight loss. But where to start? The best option is to select a menu for the week for weight loss. In the future you will be able to use it as the basis of the power system.

The basic principles of nutrition for weight loss

Healthy food

Universal recipe how and what to eat to lose weight, do not exist. To determine the best menu for quick weight loss have to take into account the individual characteristics of the organism. Over the years research in this area, scientists were able to develop a framework that reflects the principles of proper nutrition taking into account important factors:

Menu for weight loss should remain diverse with a balanced content of proteins, fats, carbohydrates.

The mode of nutrition involves the use of those who want to lose weight cereals.

To maintain the balance of vitamins in the body, you need to include in your daily menu fruits and vegetables.

When losing weight, you cannot exclude from the menu dairy products, but with age it is better to use in limited quantities.

The weekly menu must be fish, which is a source of healthy omega-3 fatty acids.

Completely eliminate fat from the diet absolutely not, but for weight loss it is better to replace animal plant.

Violate proper nutrition and prevent weight loss bad habits, but physical activity are welcome. Without visiting the gym to lose weight will be difficult: a menu of diet food and proper diet is only part of the necessary programme of weight loss. If there is no desire long to drop weight, you should consider two important factors. For quick weight loss plan menu at least for a week and eat fresh foods including diet lean meats, fish, vegetables, cheese, fruit.

How to make a menu?

Menu planning for a week — here's where to start. This will depend on how effectively you will be able to lose weight, lose those extra kilos. Another positive side of the menu planning for weight loss involves the saving of time and money because meat, vegetables, fruits, fish, dairy products, drinks in a certain amount have to buy in advance.

Before going to the grocery store, in advance, make or revise menu. When choosing foods, rely on the daily amount of protein, fats, carbohydrates, and the compatibility of the products. Even for weight loss, it is recommended to snack between Breakfast, lunch, dinner fresh fruit or nuts, which also must be considered when compiling a menu.

Sample menu for a week for men and women

If you decide to lose weight, start to implement the task using sample menu for a week for effective weight loss. The extra pounds will go away immediately. Adhering to a right diet, make the menu so that in everyday life not to feel uncomfortable. Ideally this regime should be followed all the time, to include in the diet a variety of foods. Approximate weekly menu for dieters looks like this:

1st day (Monday)
  1. Daily the calorie content to 1200 kcal.
  2. Breakfast: oatmeal (100 g), green tea. In porridge, you can add raisins.
  3. Snack: 1 Cup of low-fat yogurt, muesli bars (2 PCs.)
  4. Lunch: 100 g boiled rice, chicken breast, tomato, a glass of mineral water without gas.
  5. Snack: kiwi fruit or low fat yogurt.
  6. For dinner: crab meat, salad, vegetables, mineral water. 2nd day (Tuesday)
2nd day (Tuesday)
  1. Daily the calorie content to 1200 kcal.
  2. Breakfast: 2 bread, 1 boiled egg, tea or coffee without sugar. May swap drinks tea for weight loss.
  3. Snack: nuts, pears.
  4. Lunch: beef steak, cucumber or other vegetables.
  5. Snack: grain bread, carrot juice.
  6. Dinner: fish stew (low-fat varieties), salad, mineral water without gas.
3rd day (Wednesday)
  1. Daily caloric: 1185 kcal.
  2. For Breakfast: buckwheat porridge (100 g), green tea or coffee.
  3. Snack: low-fat cottage cheese, mineral water.
  4. Lunch: salad with octopus, soft cheese (60 g), tea.
  5. Afternoon snack: natural yoghurt (125 g), vegetable salad seasoned with lemon.
  6. Dinner: scrambled eggs, tomato, mineral water.
4th day (Thursday)
  1. Daily caloric: 1185 kcal.
  2. Breakfast: oatmeal (100g), grapefruit, green tea or coffee.
  3. Snack: 1 boiled egg, vegetable juice.
  4. Lunch: risotto with mushrooms, mineral water.
  5. Snack: Apple, cheese (125 g), tea.
  6. Lunch: vegetable salad with cheese, mineral water.
5th day (Friday)
  1. Daily caloric: up to 1150 calories.
  2. Breakfast: cheese (30 g), muesli bars, dried apricots (60 g), green tea.
  3. Snack: cottage cheese (125 g), mineral water.
  4. Lunch: boiled beef (150 g) with green peas, vegetable juice.
  5. Snack: scrambled eggs with tomatoes and onions mushrooms mineral water.
  6. Dinner: shrimp (200 g), greens and mineral water.
6th day (Saturday)
  1. Daily caloric: up to 1120 calories.
  2. For Breakfast: buckwheat porridge (100 g) with vegetable oil (1 tbsp), tea.
  3. Snack: fresh tomatoes with Basil, mozzarella cheese (100 g).
  4. Lunch: fish (100 g) on the grill, potato (boiled), vegetable salad with lemon juice
  5. Snack: low-fat yogurt (125 g), mineral water.
  6. Dinner: vegetable stew, tea.
7th day (Sunday)
  1. Daily caloric: up to 1140 kcal.
  2. Breakfast: low-fat cottage cheese (150 g), dried fruits (100 g), coffee or tea without sugar.
  3. Snack: yogurt (1 Cup), muesli bars (2 PCs.)
  4. Lunch: bean stew with greens and lemon, green tea.
  5. Snack: boiled egg (1 piece), Apple, tomato mineral water.
  6. Dinner: boiled beef (150 g), cabbage salad (100 g), mineral water.

Recipes diet meals for weight loss

Vegetable salad

For weight loss it is important to consume fresh vegetables, fruit, meat, dairy products, you should also plan a menu and stick to your diet. The principle of proper nutrition involves avoiding harmful foods, the restructuring regime, eating small portions. Along with recipes diet meals to lose weight, bringing the weight to the optimum settings, work faster, and the reward will be a slim figure and cheerfulness.

Diet meals for weight loss is based on two principles: low calorie and easy cooking process. To keep the maximum amount of nutrients in meat, fish, vegetables, fruits in the process of creating a menu is another important point that distinguishes diet recipes. In this way they will be useful for those who want to lose weight.

Beef with rice and greens

Based on 800 g of beef tenderloin to take:

  1. round rice (2 cups),
  2. half stalk of leek,
  3. fresh cucumbers (2 small pieces)
  4. dill, parsley,
  5. thyme (2 sprigs),
  6. soy sauce,
  7. Bay leaf, black polka dots.


  1. Rice in the evening to fill with plenty of water and left overnight in the fridge.
  2. In a pot of cold water, put the meat, cook over high heat to degrease it, after 2 minutes, remove, drain the broth into the sink.
  3. Again put the beef in cold water, pre-cut into four pieces, boil the meat again.
  4. Sprigs of herbs tied with string to the stalk of the leeks and plunge into boiling water, adding 10 minutes before the meat is cooked, black pepper, Bay leaf.
  5. Cooking diet dishes takes no more than 60 minutes.
  6. In parallel with the beef is cooked garnish. To this supernatant, per night rice drained the water, rump washed, pour water into a saucepan (4 cups) and put on fire, bring to a boil.
  7. After 15 minutes, remove from heat, add finely chopped cucumber, onion, soy sauce. As a dressing for light meals suitable lemon juice.
Diet salad (eggplant, Apple, green peas)

To prepare diet salad, 300 g eggplant, you need to take:

  1. Apple (1 PC),
  2. green peas (100 g),
  3. a boiled egg;
  4. bow.


  1. From eggplant to remove the peel and lightly pripustit with a small amount of oil in the pan.
  2. Add diced onions, stir and immediately remove from heat.
  3. When vegetables are cooled, mix them with chopped Apple pieces, green peas and egg.
  4. Supplement diet salad dressing to taste. For this purpose, suitable oil (1 tablespoon) or lemon juice with salt.
Omelette with cheese and spinach Omelette with greens

Great recipe menus for weight loss will air omelet, which is prepared from:

  1. low-fat cheese (50 g),
  2. eggs (2 PCs),
  3. olive oil (1 tbsp),
  4. spinach (70 g).


  1. Egg yolks whipped with a little water, mix with sautéed spinach, then add the whites.
  2. Put the omelette in the pan with cheese in the center and fry the cake. Before serving, folded in half.
  3. For topping diet omelette to use grated cheese.