The menu for the proper diet every day for losing weight: recipes

Finally the time has come when the concept of a healthy diet does not mean the hospital food or food for those who have high cholesterol, but as well as the desire to be healthy, energetic and athletic. The proper diet allows you to eat even more delicious food, but it does not go away from the daily calories and forget about the problems with excess weight or lack of muscle mass. However, the main problem in such cases is a variety. In this article, we will review the menu for the proper diet every day for losing weight with recipes that will make you radically change your mind about healthy food and to reconsider your diet. You'll also find out that you don't have to limit yourself to food and even dishes like pizza or a Burger can be very useful, delicious and low-calorie.

proper diet for weight loss

The basics of proper nutrition

It is impossible to fully realize what should be healthy food, without learning the basics. It is those rules that will allow you to experiment with any kind of food and dishes. In this case, any recipes for healthy eating every day for weight loss will not be a test of will and desire to forget about the diet, but a real gourmet feast, which will want to exclude from your menu, even in normal mode.

To start with the control of calories. This is the cornerstone of physical fitness, which will depend on your physique. When the excess of calories, of course, will increase the quantities of excess fat, even when working on the table. To eliminate excess fat, it is important to ensure caloric deficit. This means that every day you need to spend more calories than you consume. In turn, this requires careful consideration of diet and physical activity, because in such cases usually the diary will become an invaluable assistant.

It is important that the lack of calories is not too strong, otherwise the body will go into "alarm mode" and all the fat-burning process will slow down or even stop. You need to learn how to trick the body by getting adequate amounts of food, avoiding hunger, but with the use of low-calorie foods that will not raise the level of blood sugar. For example, if your normal daily calories (depending on metabolism, weight, number of muscles, and excess fat) is 2000 calories then to lose weight you have to reduce the consumption of 1750-1850, depending on your goals. For a more relaxed weight loss to reduce the intake of calories by 50 every week until you get a pronounced effect. In the case of the slow process, the rate of calorie content can be reduced even more, but it must be done step by step, rather than using the sudden transition. You must give the body time to get used to, is extremely important.

The next important step is to control protein, fat and carbohydrates. Your menu for every day healthy eating for weight loss should be selected on the basis of the percentage of protein, fat and carbohydrates, which is:

  • Protein – 30-35%;
  • Fats 15-20%;
  • Carbs – 45-55%.

It is also worth considering that the proteins need to are derived from plant products, such as beef, chicken breast, low-fat dairy products and fish, due to the large amount of healthy fats, fatty fish are always welcome. Carbohydrates should preferably be slow (up to 80% of all consumed carbohydrates). Fast is best consumed in the morning or immediately after the completion of the training, while open protein-carbohydrate window. Fat should only be useful (to be obtained from fish, nuts and seeds and vegetable oils).

The third aspect is the trace elements. Intake of vitamins and minerals are essential for health and for fat burning (and muscle gain), because the food should be varied and useful. In each meal should include vegetables and some protein. For snacking suitable fruit, they can be a good replacement for sweets, but they should be consumed in a strictly defined amount.

The last of the vital tips on the diet is water consumption. In the course of the day drink at least 2-3 liters of water (coffee, tea, and drinks are not included in this rule), evenly distributing the dose throughout the day.

Recipes for healthy eating every day for weight loss

In fact, there are hundreds and even thousands of recipes for a healthy diet, because the desire and culinary imagination can provide a variety of nutrition for more months or even years. However, we have outlined a couple of recipes for every day healthy eating for weight loss, which reflect the basic essence and principles of tasty and healthy food which will allow you to get rid of excess weight.

Protein muffins

healthy food

Previously it was thought that sweets and weight loss – incompatible, but this recipe is easily dispels this myth. Only 40 minutes to prepare and less than 100 calories will allow you to enjoy a delicious cupcake that will not interfere with your routine.

Take:

  • 1 Cup oat flour;
  • A glass of water;
  • Cocoa to taste;
  • 4 egg whites;
  • 200 grams of berry puree;
  • 2 scoops serving of any protein (concentrate or isolate);
  • Salt (a quarter teaspoon) and soda (half a tsp).

Mix all the ingredients (liquid added to the dry), preheat the oven to 175 degrees, put the baking spray for baking pan and pour the batter in the molds. If you make the cake, and then cut into 16 parts cubes. Every 2 blocks – a single serving.

Italian salad with tuna

Incredibly healthy and delicious salad that contains a variety of vitamins and minerals, as well as around 300 calories per serving.

Cooking (recipe for 2 servings) you will need:

  • Canned tuna (1 jar);
  • 8 pieces of green beans;
  • 6 tomatoes;
  • Two small potatoes;
  • 2 tbsp large olives;
  • 1 tbsp capers;
  • One red onion;
  • One egg;
  • Salt and pepper to taste.

It is best to fill with a mixture of red wine and olive oil (2 tbsp). Cook beans, and then boil the potatoes (in same water). Piece after cooling. Add the tuna, chopped tomatoes and the rest of the components. Sprinkle them with salt and pepper to taste (optional), then season with a few tablespoons of red wine and olive oil.

Spicy pizza from rye flour

I believe that pizza is the enemy of the good figure? This recipe will convince them that this. Only 115 calories per 100 grams will allow you to enjoy this dish, do not be afraid for the extra weight.

For the dough:

  • 2 cups rye flour;
  • A glass of water;
  • 3 tbsp olive oil;
  • 1 tsp. salt and ¾ tsp of baking soda;
  • Saffron, nutmeg, coriander.

For the filling:

  • Chicken breast – 300g;
  • Tomatoes (3 Pcs);
  • Sweet peppers (3 pieces);
  • Onion (2 small onions);
  • Low-fat cheese – 100g;
  • Fresh parsley or other herbs to taste;
  • Half a lemon;
  • Low-fat sour cream or Greek yogurt – 3 tbsp

Marinate chicken with lemon juice and spices. Sift flour, add salt and soda water and sunflower oil. To interfere until then, until the dough becomes elastic, then place in plastic wrap in the refrigerator. Cut the vegetables, roll out the crust and place it on a greased baking sheet. Next, spread the dough with sour cream or Greek yogurt, put the vegetables and meat on the top grate cheese. Bake at 180 degrees until Golden brown.

Diet souffle

If you want something sweet while on a diet, the soufflé is a true gift. Low calorie (80 cal per 100 grams) and the maximum flavor is guaranteed in every serving.

To prepare you need:

  • 300 g of bananas;
  • 4 egg whites;
  • 1-2 servings of protein.

Make a puree of the bananas in a blender, add cinnamon, vanilla or other spices to taste. Whip the egg whites and mix it with banana puree. Place in baking pan and place in the oven (180 degrees) for 8-10 minutes. Can be served with slices of orange and mint leaves.

Diet candy

Calories meals 90% dependent components and recipes PP for each day for weight loss is clearly proven. You can even cook delicious chocolates for sweet lovers, which will fit even in the tight diet (160 calories per 100 grams).

This will require:

the menu for each day
  • 200 grams of 0% cottage cheese;
  • 150 grams of fiber (or oat flour);
  • Any nuts – 50 g (preferably walnut, forest, or almonds);
  • 20 g of cocoa and coconut;
  • 1-2 servings of protein is a good choice.

Chop the cheese (wipe or put in a blender). Then chop the nuts and mix them with the cheese and fiber. Can be flavored with vanilla or cinnamon after taste. Protein is used as a sweetener. Roll the mixture into small balls and put them in cocoa or coconut flakes as desired. Leave the candy in the refrigerator for 30-60 minutes.

Proper diet for weight loss menu for each day

If you have enough recipes and you need a specific diet plan is that your menu will help to achieve an excellent result and enjoy healthy and delicious food.

Monday

Breakfast:

  • Omelet of 1 egg and 3 protein;
  • Oatmeal water (1 Cup);
  • Half a Cup of berries;
  • 10 of the tonsils.

Snack:

  • 120 grams chicken breast skinless grilled;
  • 3 baked potato (preferably sweet);
  • 15 grams of nuts.

Lunch:

  • 120 grams chicken breast or beef on the grill;
  • A half Cup of brown or black rice;
  • 1 Cup of cooked broccoli.

Second snack:

  • Salad: 2 cups green vegetables, chopped 10 almonds, a quarter Cup of tomato and red onion. Fill 2 tbsp of the balsamic vinegar.

Dinner:

  • 150 grams of canned fish (salmon or tuna);
  • Whole wheat tortilla;
  • 1 Cup diced boiled zucchini.

Tuesday

Breakfast:

  • Triple berry smoothie: half Cup of blueberries, raspberries, strawberries, bananas, milled oats and low fat yogurt. One Cup of 1% milk, 1 serving of protein and a half Cup of ice cubes as you want. Beat in a blender.

Snack:

  • Chicken salad with 200g chopped boiled breast, ¼ Cup of fat-free yogurt, 1/3 Cup pineapple and mango, 2 cups spinach and 12 grams of almonds. Add a few slices of avocado.

Lunch:

  • 120 grams of Turkey breast;
  • A half Cup of brown rice;
  • 1 Cup spinach salad, arugula and pine nuts. Season with 1 tbsp of balsamic vinegar.
proper diet

Second snack:

  • 1 serving of whey protein isolate;
  • Half a large banana;
  • 1 tbsp natural peanut butter.

Dinner:

  • 200 grams of boiled shrimp;
  • 1 Cup mixed salad of seasonal vegetables (to fill 2 tbsp of the soy sauce and pepper to taste.
  • Low-calorie pudding.

Environment

Breakfast:

  • The omelette with 1 egg and 3 protein;
  • 1 Cup of oatmeal and half a Cup of any fruit. 15 grams of almonds.

Snack:

  • 1 Cup hot chocolate (only natural);
  • Cereal 2 cookies or 1 banana.

Lunch:

  • 120 grams baked salmon;
  • A half Cup of brown rice for a few;
  • 1 Cup broccoli (boil or steam).

Second snack:

  • 1 serving of whey protein isolate;
  • Sandwich with tuna and whole grain bread.

Dinner:

  • 150 grams chicken breast (grilled);
  • Half a Cup of pasta (from durum wheat);
  • 1 Cup salad greens (to fill wine vinegar and olive oil).

Thursday

Breakfast:

  • Vegetable soup (1 Cup);
  • Two whole-wheat toast;
  • 1 banana.

Snack:

  • Salad with chicken and vegetables (120 grams breast, tomatoes, salad peppers, green. Fill with balsamic vinegar);
  • 1 Cup of green tea;
  • 1 Apple or 5-7 dates.

Lunch:

  • Sandwich from 2 slices of whole wheat bread, 2 egg whites 100 grams baked chicken breast (add sliced thin slices of tomato, red onion and lettuce);
  • 1 Cup of cooked spinach.

Second snack:

  • 1 serving whey protein isolate:
  • 1 banana (cut in half and spread 1 tbsp peanut butter);
  • Tea.

Dinner:

  • 180 grams salmon baked with lemon juice, salt and pepper;
  • A half Cup of quinoa.
  • 1 Cup of green vegetables.

Friday

Breakfast:

  • Burrito with 2 goals eggs and 2 egg whites, quarter Cup black beans (canned), 2 tbsp finely chopped red onion, 2 tablespoons shredded low-fat cheese. Wrapped in a grain tortilla.

Snack:

  • English muffin with peanut butter and 15 g chopped almonds;
  • 1 banana and green tea.

Lunch:

  • 150-180 grams beef meat steak;
  • Vegetables in a pita bread (half a Cup of chopped salad of peppers, tomatoes, 2 tbsp of grated Parmesan. Add 1 tbsp olive oil, 0.5 tbsp garlic and oregano. To wrap it all in the pie).

Second snack:

  • 1 serving of whey protein isolate;
  • Fruit smoothies made from bananas, kiwi, strawberries and 1% milk. Add ice cubes as you want.

Dinner:

  • Salmon on a vegetable pillow (150 grams);
  • 1 baked potatoes;
  • 1 Cup of zucchini cooked.

Saturday

Breakfast:

  • The omelette with 1 egg and 3 protein;
  • ¾ Cup of oatmeal;
  • Half a Cup of berries;
  • 15 grams of any nuts.

Snack:

  • Rolls in pita bread, chicken and vegetables (150 grams);
  • 2 wholegrain cereal biscuits and green tea.

Lunch:

  • 150 grams Turkey breast on the grill and a spicy sauce;
  • A half Cup of pasta;
  • A salad of canned beans, tomatoes, red onions and feta cheese. Fill with balsamic vinegar and olive oil (1 tbsp).

Second snack:

  • 1 serving of whey protein isolate;
  • 1 Apple or orange;
  • Tea.

Dinner:

  • Vegetable pizza with seafood and vegetables in dough from whole wheat flour.

Week

Breakfast:

  • Scrambled eggs 1 egg 3 protein;
  • 2 whole grain toast and 1 tbsp peanut butter;
  • Half of a banana.

Snack:

  • A salad of arugula and cheese dressed with almonds, raspberries and 1 tsp of olive oil;
  • 1 cup of orange juice.

Lunch:

  • 150 grams chicken breast on the grill;
  • 1 Cup salad of seasonal vegetables (season with 1 tbsp vinegar);
  • Low-fat dessert (soufflé, custard or jelly).
to lose weight easily

Second snack:

  • 30 grams of any nuts;
  • 1 part whey protein concentrate;
  • 1 Cup of skim milk and half a Cup of berries.

Dinner:

  • Spicy chicken curry;
  • A half Cup of brown rice;
  • 1 Cup of cooked spinach.
18.10.2018