Weekly menu for weight loss with recipes and grocery list

To become the owner of a perfect figure, you will need to adjust your diet. Do not have to go on a strict diet, but you need to control everything and eat the food. To protect yourself from cuts and long deliberation on the topic of what to do, you need to make the weekly menu for weight loss.

Menu for a week healthy diet for weight loss

desire-to lose weight

The foundations of a healthy diet for weight loss:

  • the exception harmful products;
  • their use in the appropriate combination;
  • counting the number of calories;
  • the benefits of a day.

According to this system, you can even occasionally afford a small gastronomic weakness. But, it is very important to monitor the cleanliness of the digestive tract and regular use of the products for removal from it of toxins.

List of foods for the menu of proper nutrition

In a healthy diet should definitely contains meat, fish and seafood. It is best to choose low-fat varieties. This poultry fillets without skin, rabbit meat, lean beef, perch, Pollock, salmon, Dorado, favorite shrimp, squid. Sometimes you can eat lean pork steak.

Vegetables, fruit is allowed to eat in any large quantity. Not prohibited, potatoes, bananas and grapes. However, they need to consume moderate amounts.

Also, in the discussion menu includes:

  • nuts (pine, walnuts, almonds, cashews);
  • grains (oatmeal, bulgur, rice, pasta from durum wheat, buckwheat);
  • legumes (chickpeas, beans, lentils).

Recipes for 7 days

Menu for the 7 days can be made according to your needs.

Breakfast each day will consist of cereals. Lunch – fish or meat with low-calorie side dishes. Dinner – from light salads and/or dairy products. Snacks include fruit, berries and nuts.

Oatmeal with pumpkin for Breakfast

Ingredients: 420 g pumpkin pulp, 90 ml of purified water, sugar or honey to taste, 1 tbsp. of milk, 90 g of quick oats, a little salt, nuts to taste.

  1. Vegetables the pulp cut in small cubes. Covered with cold water and cook until tender. The pumpkin should be soft.
  2. In the capacity poured the milk. As soon as the liquid boils, add the oats, salt, sugar.
  3. Weight boil 1 minute and remove from heat. The porridge is filled under the hood 6 – 7 minutes and serve hot.

Lean beef with broccoli for lunch

Ingredients: 160 grams of lean beef, 220 g broccoli, 1 tbsp olive oil, salt.

  1. The meat is covered with salt, wrapped in foil and baked for 45 minutes. You can use friction and all the spices.
  2. Broccoli cooked in salted water until soft, then fried in olive oil.
  3. The meat is cut, is laid out on a plate and served with boiled cabbage.

Vegetable salad with feta cheese for dinner

Ingredients: 2 tomatoes, 1 large cucumber, 140 g of lettuce, 1 purple onion, 80 g feta cheese, salt, a few bright sesame seeds, 4 tbsp olive oil.

  1. Cheese cut into cubes. Also, chop the cucumber, onion and tomatoes.
  2. Lettuce coarsely torn with your hands.
  3. The products are mixed, pour the olive oil, season with salt to taste.

Before serving the appetizer sprinkled with sesame seeds.

Smaller meals: a menu for a week

The basis of such power – eating minimal parts strictly on time.

Known to most people, three meals a day, usually not enough to fully satisfy all the needs of the human organism. Long breaks between meals lead to harmful snacking in the form of sweets and fast food. Smaller meals allows you to exclude them.

There you will need at least 5 to 6 times a day. The maximum part of the food – 280 – 320 g. you should always Eat at the same time.

The list of allowed food

In General, when the fractional power you can have it all. But, this rule only applies useful products.

To completely eliminate the have junk food, prepared meat products, soda, sweets.

But, it is allowed to eat any vegetables, fruits, berries, vegetables (without exception). You can add to your diet, all sorts of dried fruits and nuts. Can not do without meat, fish, cereals and dairy products.

Recipes on fractional power for a week

  1. Oatmeal in water for Breakfast. 60 g of oatmeal is filled with 470 ml of boiling water. The porridge is cooked for 25 minutes, until thick. You can add salt or a little sugar.
  2. Vegetable salad for lunch. In a bowl, mix the diced cucumber, arbitrarily chopped tomatoes, chopped dill and 60 grams of canned green peas. The dish is seasoned with olive oil, salted.
  3. Chicken baked in foil with rice for lunch. 120 g chicken fillet rubbed with salt and spices, wrapped in foil and baked until tender. 60 grams of rice is cooked separately in boiling water. The finished products are served together and are supplemented with pieces of fresh carrot.
  4. Sandwich with cheese and tomatoes for a snack. A piece of Borodinsky bread trimmed of crusts and covered with high-quality butter. At the top is placed a piece of low fat cheese and distributed pieces of tomato.
  5. Beet salad and cabbage for dinner. ¼ Small cabbage finely cut, ground, kneaded by hand with salt. Added some chopped fresh herbs, coarsely grated beetroot, salt. Salad dressed with olive oil, to taste purchase. You can Supplement it with a piece of corn bread.

For such a menu you can stick to all week, a little change of ingredients in the dishes. After dinner is allowed to make one more meal in the form of yogurt, kefir or low-fat cottage cheese.

A balanced diet for weight loss menu for 7 days

A healthy diet must be varied and balanced. This means that you will need to follow the correct ratio of protein/carbs/fat.

diet-weight loss

It is carbohydrates – the main energy suppliers. Therefore, they must be at least half of the "daily plates". And, ideally, even a little more. Protein should be consumed according to the following scheme – 4 g for each kilogram of body weight men or women. Fats are also a very important element, necessary for normal functioning of the body. Enough of them to be used in an amount of 1.1 g of kilogram of body weight.

The correct choice of products

  1. It is essential for a balanced diet the body is constantly applied to cereal products. They have a positive effect on his work as a whole and to promote weight loss.
  2. The mandatory components of the diet of fish and milk products.
  3. In a large number of need to eat fruits and vegetables.
  4. Animal fats, it is desirable to replace the plant.
  5. The sugar is replaced with natural bee honey, dried fruits, nuts, berries and fruit desserts.
  6. Reduced salt. This product contributes to fluid retention in the body.
  7. Completely exclude alcoholic beverages, store, juices, and instant coffee, smoked, pickled products, canned food.

What to cook with a balanced diet?

There are many recipes perfectly suited for the nutrition of a balanced diet. You can make a proper menu for a week.

The curd in the oven for Breakfast

Ingredients: 380 g low-fat cheese, 90 ml milk, 1 large egg, 1 tablespoon of oatmeal, sugar.

  1. Cream cheese together with the milk goes in the bowl of a blender. And whipped cream.
  2. In the table of added a minimal amount of sugar, grains.
  3. Spanking is repeated.
  4. The mixture is poured into silicone molds and baked for 12 minutes at 190 degrees, and then another quarter of an hour at 150 degrees.

Eat a delicious Breakfast and hot and cold.

Cream soup with celery and carrots

Ingredients: 2 potatoes, ½ kg of carrots, 2 onions, celery 2 tuber, 4 tbsp yogurt, ½ liter of broth of vegetables, olive oil, salt, a few any chopped herbs, black pepper.

  1. All kinds of vegetables are finely cut.
  2. The onions cooked in the skillet until soft in the olive oil with the water. Of it add the other vegetables and soup. The mass is boiled until soft all the components.
  3. Soup interrupted the blender, salted, buying.
  4. Added yogurt.

The finished dish sprinkle with herbs and serve for dinner.

Menu for fast weight loss in a week

To lose weight fast in a week, you do not need to starve. Just need to reduce caloric food and are used for cooking exclusively diet, is not harmful for the image products.

It is very important to eat no later than 3 hours before bedtime. It was the last meal should be the easiest.

Recipes for low calorie meals

Meals of eggs and cheese for Breakfast

Ingredients: 370 g cheese, 3 eggs, 25 g of semolina, 8 ml vegetable oil.

  1. All products range in the united states of blender. Very carefully whisk.
  2. The mixture is poured into a refractory form. The second is in the water bath and sent in the oven.
  3. The preparation of the dishes for 45 minutes. Enough is the average temperature.

As you want, the meals can be made low-fat sour cream or unsweetened yogurt.

Turkey fillet in a sauce of lemon

Ingredients: 620 g Turkey breast, 1 lemon, ½ Cup water, salt, mix of pepper, favorite spices.

  1. Poultry fillets cut into thin medallions, rubbed with salt, black pepper.
  2. Blanks are fried on the grill without oil.
  3. In a separate pan and poured drain the juice from the lemon, with a small amount of water. It falls medallions and stewed 3 to 4 minutes.
  4. The meat is transferred to the plate.
  5. The sauce mixed with your favorite spices and uvarivaetsja the desired consistency.

Bird served with the result lemon filling.

A list of simple and budget products

  • In the list of food for weight loss include all fruits, except grapes, bananas and figs. From the dried fruit is better to refuse or to spend the minimum part. Be sure to include in the diet of sour apples and grapefruits.
  • Of trot you should choose a buckwheat and oatmeal. If you cook the water, you get diet, a delicious and healthy food.
  • When choosing meat, you should get the chicken, hake and lean beef. It is an affordable products that will definitely be able to find in every store.
  • Potatoes in the process of losing weight should be replaced with zucchini or any variety of cabbage. These vegetables can be served as a side dish or a separate dish.

Weight loss — the process is tedious and not always pleasant. Well-composed diet is the key to health, prevents defects, and becomes a basis of harmony for a long period of time.