Proper nutrition for weight loss: a menu for every day

25 October 2023

Diet for weight loss according to the correct nutrition system (PN) can be treated differently. You can criticize and find fault with it, or you can stick to it fanatically for the rest of your life, enjoying your appearance. But the fact that the PP system is effective and has helped thousands of obese people who have given up is a fact proven by time and confirmed by nutritionists.

Proper nutrition is not only about coleslaw and steamed fish. Millions of breakfast, lunch and dinner recipes have been created in the PP system, many of which satisfy the body's needs and are worthy of being included in the proper diet plan of every person!

PP program

Focus on the "food pyramid", according to which 40% of the food on your table should contain complex carbohydrates (this includes whole grain bread, all types of cereals except semolina, as well as cereals), 35% are fresh and steamed. or fried vegetables and fruits, and 20% are healthy proteins (lean meat, any type of poultry and fish, fermented milk and dairy products). The remaining 5% can be obtained from fat and sugar.
Combine meat with vegetables and fruits.
If you really want, you can drink some sweets. But you must not exceed the permissible limit of sugar-containing products per day - 5 teaspoons. Better yet, replace the sugar with honey. All desserts can be consumed only in the first half of the day in order to have time to burn the calories received by the evening.
Make sure that the body receives enough protein (a person needs at least 100-150 g per day). Protein is the building material that repairs cells and maintains muscle function. If you give up meat and poultry, you should use plant proteins, which are found in large quantities in legumes, nuts and soy.
Avoid processed foods, fast food and sauces, as well as canned foods. Sugar and salt are added in large quantities even to ketchup.

Deadlines

Each diet can only be used for a limited time. Once the results are achieved, you should switch to a healthy diet. If you start sticking to a proper diet, you won't have to give up your favorite and unhealthy foods at all. But you should strictly control the time and amount of consumption of such products, as well as compensate their calorie content with physical activity.

Proper nutrition is so healthy and beneficial that in the name of a slim figure and a healthy appearance, it can and even should be followed throughout life.

It's time to make a menu for yourself!

What diet can be called correct?

Proper nutrition (sometimes called healthy) includes natural foods that are only good for the body. The diet of a person who plans to eat according to this principle should include foods that contain the necessary amount of nutrients. We are talking about the following components:

It is necessary to count them to ensure the daily need. It is also important to follow other rules that make the diet correct. Therefore, you should not include fast foods, processed foods, carbonated drinks and other harmful foods in your diet. It is also recommended to limit the amount of salt, exclude fried foods, steam or boil, stew or fry foods. You should eat at the same time every day.

How to make a weekly menu

The peculiarity of proper nutrition is that it does not mean following a strict menu. It should be compiled taking into account the characteristics of the person and his choice of food. The main thing is to follow the basic principles of combining products. We are talking about the following rules:

breakfast should be rich in carbohydrates;
dinner should include a large amount of carbohydrates;
Each meal should include fiber-containing foods (vegetables, fruits, bran);
if you want to eat sweets, you should do so only in the first half of the day;
It is important to distribute calories correctly.

Usually, people who follow a healthy diet create a menu for the week in advance and then just cook according to it. Below is an example of such a diet, in which the necessary products have already been selected. Of course, changes can be made if, for example, a person does not eat a certain type of food.

How to make a meal plan for weight loss

Individual menu planning for the day, week, month will help to create a habit of eating correctly and in a strictly defined way. Partial - at least 3 times and preferably 5-6 times a day - diet is the key to food discipline. There is no need to break or rearrange the usual daily routine. When creating a plan, rely on your lifestyle.

Diet for "early risers" (people who wake up, for example, at 6: 00 a. m. and go to bed at 10: 00 p. m. )

Breakfast at 7: 00 in the morning
10. 00 have a second light breakfast
13. 00 to go for lunch
16. 00 time for afternoon tea
Have dinner at 19. 00

Diet for "night owls" (people who get up after 9: 00 a. m. and go to bed around 00: 00 a. m. )

Breakfast at 10. 00
13. 00 lunch time
15. 00 it's time for lunch
17. 00 go to afternoon tea
20. 00 is time for dinner

Thus, adjust your meal schedule to fit your daily routine.

Key recommendations

You should have breakfast an hour after getting up
Drink 250 ml of warm clean water in the morning on an empty stomach.
Leave 2-3 hours between meals
have dinner earlier or no later than two hours before bedtime

To properly lose weight, you need to keep track of the calories in all the foods you eat. To do this, get a notebook or a special application on your phone and take notes even on the amount of water or juice you drink.

What is important when creating a menu

When planning your menu for the week, prepare a grocery shopping list right away. And immediately decide on which day you will cook what. Some days should include chicken and fish, for example. One day you should have a light vegetable salad for dinner and a hearty beef steak for lunch, etc.
You shouldn't skip breakfast even if you don't feel hungry. Every breakfast should be balanced and nutritious - 50% of daily carbohydrate intake should be in breakfast, 30% should be left for proteins and 20% for fats.
Dinner should be mostly protein. For example, low-fat cottage cheese, fried chicken or steamed fish.
Afternoon snacks and second breakfast are correct and balanced snacks between main meals. But they should not turn into a full meal. For a snack, prepare fresh fruit (can be one banana, 150-200 g of grapes, one large apple), fresh or cooked vegetables (cabbage, tomatoes, carrots, radishes, etc. ), dried fruits or nuts (the latter should be unsalted and without bulk). more than 30 g per dose).
When counting calories, subtract the calories burned during physical activity. For example, if you're going to be walking around town all day or planning a long-distance cyclocross, increase your diet for that day. Plan the right amount of carbohydrates and proteins and eat a good breakfast before leaving the house.
Drink clean drinking water - not chilled or boiling water (it cleans the gastrointestinal tract and activates metabolic processes). Green tea is good for those who lose weight (speeds up metabolism, replenishes the body's need for antioxidants and perfectly suppresses appetite).
You can drink coffee, but caloric variations (latte or cappuccino) only before lunch.

Mistakes to lose weight

Distribution of sweets and starchy foods (they should not be completely excluded, but I dosed the dose so as not to exceed the daily calorie consumption norm).
Fried and smoked. Heat treatment of such food is possible if it is fried without oil, on an open fire and smoked for no longer than 20 minutes in a natural way (not with artificial smoke).
Prefer raw vegetables and fruits to boiled and fried foods, consume as much as possible all kinds of greens.
A heavy dinner with large portions. Boil or stew meat or fish, be sure to add a fresh vegetable (for example, 200 g of roast beef with one fresh cucumber).
Frequent alcohol consumption. It should be avoided because it is quite caloric and can cause a strong feeling of hunger.
You should not drink water while eating. The same goes for tea or juice. Make a glass of tea only an hour before eating and half an hour after.
Be careful with salt, spices and sauces. All this greatly stimulates the appetite and can lead to irregularities and overeating.
Meals should not be skipped. Always have a bag of nuts, water with lemon or a handful of raisins with you. In this way, you will curb your appetite and avoid overeating during a delayed meal.

Sample weekly menu

First day

Morning meal: rice 200 g, butter 10 g, one banana or one apple, black coffee.

Snacks: dried gray bread, boiled egg, tomato.

Daily meal: steamed mackerel 200 g, Chinese cabbage salad with peas and sunflower oil 180 grams.

Second snack: low-fat cottage cheese 120 g with a spoon of 10% cream, green apple, 200 ml of tea.

Dinner: boiled vegetables 220 g, fried piece of beef 140 g

The second day

Morning meal: sandwich from a piece of whole grain bread, creamy cottage cheese and plastic cucumber, 100 g of grapes, tea or coffee with honey.

Snack: cottage cheese 50 g with a teaspoon of honey.

Daily meal: meat broth 200 g, fresh Chinese cabbage salad with cucumber and tomato, seasoned with lemon juice.

Second snack: red apple and one kiwi, green or herbal tea.

Evening meal: lean beef 200 g, two fresh cucumbers.

Third day

Morning meal: boiled oatmeal without milk - 210 g, a spoonful of honey, avocado and unsweetened coffee.

Snack: pine nuts or walnuts 60 g, green apple, tea, lemon slice.

Daily meal: brown rice 150 g, the same amount of steamed vegetables.

Second snack: cottage cheese casserole, semolina, 150 g of bananas, herbal tea.

Evening meal: 200 g of peeled seafood, two cucumbers and one tomato.

The fourth day

Morning meal: oatmeal with milk 200 g, fresh raspberries, blackberries, blueberries or strawberries - 100 g.

Snacks: 100 g of low-fat unsweetened yogurt, a teaspoon of honey and freshly brewed black coffee.

Daily meal: fried low-fat fish 250 g, sauerkraut 130 g.

Second snack: salad of tomatoes, cucumbers, spices with low-fat sour cream 200 g.

Dinner: 200 g of fried chicken without skin, sprinkled with 30 g of parmesan, plus two cucumbers.

The fifth day

Morning meal: 200 g of mashed potatoes in water, adding 30 g of butter, one boiled egg, one cucumber.

Snacks: green tea and two kiwis.

Daily meal: mushroom soup with barley 260 g, dried slice of bread or crackers and 10 g of cheese.

Second snack: homemade casserole of cottage cheese, raisins and yogurt 150 g.

Dinner: fried hake 200 g and seaweed 100 g.

The sixth day

Morning meal: scrambled omelet from two eggs and 150 ml of milk, freshly brewed black coffee.

Snack: grapefruit or pomelo.

Daily meal: fried potatoes 150 g with champignons 100 g, fried chicken 70 g.

Second snack: kefir or low-fat drinkable yogurt 200 ml, one green apple.

Dinner: low-fat cottage cheese 150 g without added sugar, two apples baked in the oven.

The seventh day

Morning meal: millet porridge on water 200 g with butter 30 g, a glass of black tea without sugar.

Second morning meal: kiwi and banana.

Daily meal: steamed vegetable casserole + 20 g of cheese - 250 g, boiled chicken fillet - 100 g.

Second snack: boiled shrimps 200 g, carrot or tomato juice 200 ml.

Evening meal: steamed fish cutlet 150 g, boiled white rice 100 g, one tomato.

How to start eating right

The acceleration of the pace of life and the abundance of products on store shelves and in fast food chains, advertised products, easy to use, but useless and often harmful, make many people wonder how to start. eat right and include this item in your daily schedule.

In addition to knowing how to divide and balance your menu most effectively, it is also useful to consider the psychological aspect and ensure the right approach to changing eating habits. Whatever the goal of the diet is - to realize the desire to lose weight or to improve one's well-being, it is very important to have the right attitude towards the problem.

Therefore, you should not:

hope to immediately improve your health, immediately completely change your eating preferences and habits;
Divide your attention between several complex tasks at the same time;
suddenly give up all the usual foods at once;
to increase the coordination of nutrition as an end in itself and subordinate the whole lifestyle to it;
By paying attention to thoughts about food, it is better to direct the energy of the mind in another useful and important direction.

Why you need to eat right

Adhering to a daily routine and diet, along with the absence of bad habits and sufficient physical activity, are the main conditions for maintaining the body in optimal condition. Very often, these simple truths are not remembered until health problems begin, depriving a person of the opportunity to enjoy the joys of everyday life.

For those who have already faced the problem of lack of energy and physical strength, excess weight, poor sleep, deterioration of the condition of the skin and hair, or any other of the many disorders caused by an unhealthy lifestyle, as well as for those who previously thought about their prevention, it will be vitally important withoutdelay in making a decision to switch to a harmonious diet, follow it in practice.

The basis of a healthy lifestyle has been and remains proper nutrition. Because it is the substances that enter the body with food that serve as the main source of strength and raw materials for the tissues of our body.

A necessary start would be to competently prepare the daily diet.

Rules for choosing a daily diet

Creating a balanced menu is quite simple. When making a decision to improve your health and correct your figure, you should take care of the quality, quantity and time of food intake. Food should be fresh, nutrition should be varied and properly distributed throughout the day.

It is better to start eating more often and in small portions (not three times, but 4-6).
Don't eat a lot before going to bed.
Include vegetables in every meal.
Drink more pure still water.
Reduce simple carbohydrates.

Your decision to follow a healthy diet will be rewarded with improved health, overall well-being, weight loss and enhanced immunity.

The correct daily diet should correspond to a pattern in which the first meal is denser than all subsequent meals.

For beginners, it is important to gain an understanding of the substances each organism needs to function properly and their ratios. The key to a balanced menu is the right combination of proteins, fats and carbohydrates, as well as the presence of trace elements such as magnesium, calcium, potassium, various vitamins and iron.

Start your day with a delicious and healthy breakfast

The first thing that enters the body should be plain, not cold water (if the acidity of the stomach allows, with the addition of natural fresh lemon juice). This will help invigorate and prepare the digestive system for further action. It is also useful for rapid removal of waste from the body, weight loss and improvement of skin condition.

A glass of water should be drunk correctly - about thirty minutes before eating, slowly, in small sips.

Contrary to popular belief, the nutritionist's advice regarding the morning meal refers to excluding sweets from it. This is due to the fact that after receiving one portion of glucose, the body will ask for the next one a little later, when the digestive system processes the sugar that arrived first.

How to choose a healthy lunch

According to nutritionists, a meal in the middle of the day should be between 25 and 50% of the total energy value of the daily diet.

To make lunch as healthy as possible, remember the following recommendations:

the beginning of the meal is soup;
drinking hot (except cold) drinks;
the interval between lunch and the previous meal should be at least 2-3 hours;
It is useful to balance a very hearty lunch with a light dinner.

In no case should you neglect a full lunch.

What is the best thing to eat for dinner?

An evening meal with a balanced diet contains a minimum amount of calories. Avoid eating carbohydrates. However, this meal should not be completely excluded from the regime - it provokes serious disturbances in the functioning of the digestive system.

You can prefer natural yogurts, steamed poultry dishes, cottage cheese concoction and seafood.

A good choice would be a protein omelet or a small portion of legumes - beans, lentils, chickpeas.

The key to success will be a combination of nutrient-dense foods with low calorie content.

How many calories and minerals should the body receive?

The calories needed by the body are calculated using formulas that include data on the following parameters of a specific person:

Special attention should be paid to the current state of the body, professional stress, lifestyle and the goal that a person who has decided to eat right sets for himself. If he is driven by the desire to lose weight, the normal indicators are reduced by 20%, if he is trying to gain muscle mass, they are increased by the same amount.

The average standards show that women consume from 1000 to 2000 kcal per day, men from 2500 to 5000. However, accurate calculations must be made individually.

What foods should be avoided when creating a healthy diet?

Adapting your body to a new diet takes time, just like building any habit. If you can't eliminate all junk food at once, you should do it gradually, allowing yourself something from the forbidden list about once a week.

It will help reduce stress and have fun. However, this weakening should then be compensated by increasing the amount of vegetables, fruits and clean drinking water.

A list that will help you limit harmful foods in your diet:

hearty, yeast-based and additive-containing pastries, loaves and wheat bread (it would be correct to give preference to whole grain and rye without yeast);
confectionery products;
sausage products;
mayonnaise and sauces based on it;
canned meat and fish;
smoked and salted meat dishes;
yolk;
food with a high animal fat content;
alcohol;
fast snacks, semi-finished products;
carbonated drinks, especially sweet ones, containing dyes and flavorings.

It is especially important to understand the importance of freshness of products and prepared dishes. Even healthy foods can be harmful if not prepared properly. Always prefer boiled and steamed rather than fried.

An example of the correct day's menu

Everyone's taste preferences are individual. In addition, it is difficult to create a menu correctly for a long time. However, when you go on the path of diet correction, you will gradually learn many recipes and new dishes, and you will also be able to choose the ones you like the most.

Roughly, a day's food can look like this:

boiled egg with buckwheat porridge for breakfast, natural cocoa as a drink, fresh apple or orange should also be added;
for lunch - marinated soup, steamed, boiled or fried chicken meat without adding fat, preferably fillet, a piece of rye or rye wheat bread, green tea with honey or lemon;
during the afternoon snack, you can eat cottage cheese with fresh berries or fruit;
A great dinner would be lean meat (uncooked) and vegetables.

For snacks, you can focus on vegetables and fruits, in case of great hunger - nuts and seeds. Do not forget about the daily consumption of clean water (about 2 liters), which is necessary for health.

Weekend

Some people believe that on weekends they can afford to deviate from their diet and eat unhealthy foods that were not part of their diet on other days. This opinion is wrong, because such an action can negate all the advantages of the previous menu. Of course, sometimes you can afford something not very useful, but in small quantities. Heavy food can be eaten on holidays, but not every weekend.

Saturday's menu in a proper diet can look like this:

Breakfast includes oatmeal and a baked apple. Tea should be consumed as a drink. It is important to understand that sugar should not be added to tea. If you want to sweeten the drink, it is recommended to use honey.
Second breakfast – yogurt and banana.
For lunch, you can make chicken soup with vegetables. Experts recommend choosing fish as a second dish. Salad - vinaigrette. The drink is compote.
For an afternoon snack, you can eat yogurt and add nuts to it. You can opt for dried fruits instead.
For dinner, a ham and vegetable stew would be an excellent option. The drink is tea.

On Sunday, you can treat yourself to a cottage cheese casserole for breakfast. It should be flavored with honey. You can also eat toast with tea. For second breakfast, you can choose yogurt and crackers. Lunch consists of borscht, chicken cutlets with buckwheat, compote. An excellent option for an afternoon snack, as usual, would be cottage cheese with the addition of dried fruit. For dinner, it is recommended to eat boiled veal and vegetable salad.

What to do if there is not enough time to cook

For those who want to eat healthy, the key to success is consistency. Only long-term lifestyle changes can bring real benefits. Often, the rhythm of the modern life of a working person does not leave much time. In no case should you give up on the decision to become healthier or the desire to lose weight.

The beginning of the journey is always the most difficult, we very often leave what we want without starting, just because of limited time and energy resources, but there are professionals who are ready and willing to provide competent help.

If there is no time to take care of the food, you can order ready-to-eat meals, fresh and well-balanced. It's very easy to choose food from the section that matches your goal (lose weight, stay fit after dieting, gain muscle mass, etc. ). A menu with a detailed description of the composition of the products and the nutrients contained in them is offered for the calendar and the working week.

At your request, we will deliver healthy, fresh food that you can eat both at work and at home. Comfortable service conditions will allow you to enjoy a variety of balanced dishes, many of which you may not prepare yourself soon, without wasting time and effort in the kitchen.

The ability to use the services offered by reputable and competent specialists will eliminate the need to study many videos, view pictures and read articles to expand your culinary range.

There's no reason to put off a healthy eating plan. Do it today.