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

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

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

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

recommended foods for proper nutrition

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.

Approaching the menu sensibly, you will forget about the feeling of hunger.Another important advantage of making 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.Do not be lazy to weigh your food and count calories, proteins, fats and carbohydrates.To count, get a notebook or download a special application 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 hearty, 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.

Breakfasts for every day

healthy food snacks

Suitable for breakfast:

  • 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.
  • Cottage cheese with herbs on bread.
  • A handful of nuts or dried fruit.

Lunch for every day with proper nutrition for weight loss

buckwheat with chicken and vegetables as a healthy option for lunch

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

  • Meat goulash with garnish.
  • Cauliflower baked in breadcrumbs.
  • Vegetable lasagna.
  • Soups with chicken stock.
  • Lean meat.

Dinner for every day with proper nutrition

healthy food items for dinner

Dinner is an easily digestible, low-calorie meal, so prefer the following dishes:

  • Omelet with vegetables.
  • 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 by the laziest:

  1. Eat in portions of 200 grams.Reduce the usual portion gradually so that you do not feel hungry.
  2. Count the calorie content of the foods you eat.
  3. Eat in small portions.You should have at least 5 meals.Eat snacks: second breakfast and afternoon snack.
  4. Don't forget to have a hearty and satisfying breakfast.If you have a weakness for 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, prefer veal, poultry and rabbit.
  6. Eat fruits and vegetables every day to avoid digestive problems.
  7. Drink more water.It is drunk 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 completely give up some foods.Do not put your body in a state of stress, sometimes allow yourself sweet, salty, 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 by excluding the unwanted products.Their list includes:

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

When switching to PP, quit smoking.

When creating your menu, be sure to include:

  • meat, poultry, fish, eggs.
  • cereals and potatoes;
  • dairy products;
  • vegetables and fruits;
  • copper;
  • oils and fats: fish oil, butter and vegetable oil in small amounts.

Simple recipes for proper nutrition for every day

The principles of PP sound boring, tasteless and insipid.But in rebuttal, there are plenty of delicious, satisfying recipes you can treat yourself to.In order to lose a few kilograms and get all the useful elements for your body from simple foods, you just need to correctly prepare simple, familiar dishes, following a few rules.

Use a minimum amount of oil, prefer recipes for stewing, boiling, baking in the oven and steaming.Reduce the amount of salt consumed 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 easy and delicious recipes for every day.

Buckwheat soup with vegetables

buckwheat soup with vegetables on proper nutrition

This aromatic buckwheat soup does not differ in taste from the classic recipe.The diet version of the Greek soup is prepared without potatoes, and the additional vegetables are not fried.

Thanks to this, the calorie content is significantly reduced, but this in no way affects the taste or appetizing appearance.

Ingredients:

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

Preparation:

  1. Rinse the chicken fillet, remove the skin, bones and fat.Cut them finely and put them in a pot of boiling salted water.When you scald the meat, skim off the foam so that the stock becomes clear and clean.While the meat is cooking, take care of the vegetables and grains.
  2. Sort the buckwheat, rinse, dry on a dry cloth or paper napkins, fry in a pan until you get a characteristic rich aroma.Place the cereal in the pan after 20 minutes of cooking the broth.Time for 10 minutes.
  3. Peel the onion and cut it into small half rings.Cleaned carrots are grated on a large grater and put in a pot.After 3 minutes, finely chopped, peeled and seeded sweet peppers and zucchini cut into small cubes are added to the pan.
  4. After 2 minutes, add 2 tomatoes, finely chopped, to the soup.At the end of cooking, you can add salt to taste, add black pepper and spices.
  5. Cover the pan with a lid, reduce heat and simmer for 10 minutes.
  6. After removing the finished soup from the stove, add finely chopped herbs to it.

Vegetable puree soup with mushrooms

puree soup with croutons on the right diet

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;
  • carrots - 1 pc.;
  • garlic - 2 cloves;
  • salt, spices - to taste.

Preparation:

  1. Wash and dry the mushrooms, cut into arbitrary small pieces.Put them 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 arbitrary fine pieces and add to the mushrooms.Cook the ingredients until the carrots and potatoes are fully cooked.The potatoes should be soft.
  3. Take some nice pieces 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 it, gradually adding the broth until the desired consistency.
  4. Crush a few cloves of garlic through a press.Boil the soup-mash on fire, add spices as desired and salt to taste.
  5. Put the finished soup in plates, garnish with mushrooms and vegetables caught from the broth, 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 proper nutrition

Make a healthy, nutritious chicken dinner.

Ingredients:

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

Preparation:

  1. Rinse the fillet thoroughly, dry and rub with a mixture of spices and salt.Set aside.
  2. Cut two sweet peppers into strips after peeling them and rinsing them from the seeds, removing the walls.Cut a large carrot into small circles or strips.
  3. Peel the onion and cut it into thin semicircles.Cut the small tomatoes in half, just like the olives.
  4. Combine all vegetables in a 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

cooking rice and vegetables for proper nutrition

An incredibly tasty, juicy option for preparing a hearty dinner.Light dietary chicken, appetizing vegetable cocktail and rice are an excellent combination that will please even the most demanding gluttons.

Ingredients:

  • chicken fillet - 1 pc.;
  • black pepper - 2 pcs.;
  • olive oil - 1 tbsp.l.;
  • onion - 1 pc.;
  • garlic - 2 cloves;
  • tomatoes - 2 pcs.;
  • rice - 1 cup;
  • salt, spices, herbs.

Preparation:

  1. Cut the chicken fillet into random pieces and place in a bowl.Cut two peppers into strips.Season the ingredients with ground hot pepper and olive oil.Stir.
  2. Place the ingredients in a heated pan.Fry for 7-8 minutes until half done.Transfer back to a bowl.Place the coarsely 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 to taste, add aromatic spices and half a glass of clean water.Mix the ingredients well and return the fried to the fillet.Cover with a lid and simmer until the water evaporates completely.
  4. Serve the finished dish hot, garnished with fresh herbs.

Diet salad with eggplant

dietary salad with eggplants for proper nutrition

The salad is a great appetizer, side dish for dinner or a healthy breakfast.

Ingredients:

  • eggplants - 2 pcs.;
  • garlic - 1 clove;
  • greens: coriander, parsley, onion - 1 bunch each;
  • cherry tomatoes - 10 pcs.;
  • lemon juice - 1 tbsp.l;
  • flax seeds - a pinch;
  • salt, spices.

Preparation:

  1. Cut the eggplants into cubes.
  2. Place the chopped, peeled cloves of garlic and onion in a heated pan.Fry without oil, stirring constantly.
  3. Arrange the eggplants, cover with half a glass of clean water, season with spices and salt.Simmer for 10 minutes with the lid on, stirring several times.
  4. Wash the tomatoes, cut them into small quarters, rinse the coriander, parsley, green onions, dry them and cut them finely.
  5. Put the eggplants, 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 think that healthy food is bland, boring, with many prohibitions.This is a wrong opinion: it can be tasty, satisfying and, unlike diets, allows you to enjoy sweets.

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