Creating a menu for a week of proper nutrition that should be followed two main goals: attenuation due to the exception to create a calorie deficit from your diet high-calorie foods and is a nutrient that is useful to the body.
You must have the proper nutrition in your daily diet basic high protein foods (meat, fish, cheese), promote metabolism and valuable resources, essential amino acids.
It is recommended to use not only complex carbohydrates (whole grains, non-starchy vegetables to provide the body with energy that causes the accumulation of fatty tissue.
Menu one diet to exclude simple carbohydrates, why Quick Attack, Hunger, weight gain, and a feeling of constant fatigue.
Should be preferred, saturated fat, vegetable and animal origin (more than 30 grams / day), such as a shortage of fatty acids metabolism slows down, reduces the production of female hormones causes menstrual irregularity. Sources, healthy fats, nuts, sunflower seeds, oily fish.
Basic principles
Effective weight loss and maintenance of optimum weight reduction results as well as a comprehensive approach that should be applied in the process of healthy living, nutrition, principles of languages:
- Except for the forbidden food menu and drinks.
- Suitable for drinking the amount of water a day (30 ml, 1 kg of weight).
- A daily fee to maintain calorie (1200 kcal 1600 kcal). Use a table to count the energy value of the products of calories.
- Protein, fat and carbohydrates in your daily menu, you should have 40-45% protein, 15-20% fat and 30-40% carbs.
- Use the plate rule: you have to get the main course half portions of vegetables and a quarter protein (meat, cheese) and carbohydrates (grain).
- Fruit consumption, and allowable 16.00 sweets (honey, dried fruits), — 12.00.
- To avoid overeating, use of larger quantities of food leads to an increase in daily calorie slimming process and obstacles.
- To get food, to chew slowly and thoroughly to encourage the normal absorption of nutrients.
- Watch salt use of salt excessive edema.
What you have cannot be as (table)
One of the principles of proper nutrition, slimming products use, which is why fat accumulation, that provide both the required energy level throughout the day.
| What's | What can't have |
|---|---|
| Bakery products | |
| Pastries, whole wheat, rye, buckwheat, almonds, oatmeal, sugar-free | Wheat flour, white bread, upper-class, sweet pastries |
| Meat | |
| Lean pork, rabbit, beef | Fatty pork, beef. Sausage |
| Bird | |
| Chicken, turkey | Duck, Goose |
| Fish and seafood | |
| Cod, rights, keta, Pike, pike-perch, mullets, tuna, horse mackerel, herring, trout, herring, walleye pollock. Seaweed, shrimp, oysters | Salted, smoked fish, canned crab stick |
| Eggs | |
| Boiled, omelet dishes | |
| Dairy products | |
| Cottage cheese (1-8% fat), yogurt, yogurt, fat-free sour cream | Fat cottage cheese, sour cream, cream. Shopping, additives, yogurt, cheese glaze, I made use of |
| Semolina | |
| Yesil and brown wheat, cracked wheat, pearl barley, grits, "Osmosis", oatmeal, brown rice. Peas, chickpeas, mung beans, lentils, beans | Quick cooking oatmeal, granola, candy, white rice, semolina |
| Oil | |
| Olive, flax seed, coconut, sunflower and other vegetable oils. Butter and plain butter | Margarine, mayonnaise |
| Vegetables | |
| Cucumbers, tomatoes, carrots, onions, white, red, Beijing, cauliflower, eggplant, avocado, zucchini, bell peppers, spinach, lettuce, spinach, parsley, dill. Sauerkraut | Protection. Mashed potatoes or fried potatoes as |
| Fruit | |
| Apples, pears, plums, raspberries, cherries, strawberries, cherries, blackberries, mulberries, peaches, oranges, tangerines, grapefruit, apricot, Kiwi. Limited to: banana (1 day), grape | |
| Dried fruits and nuts | |
| Walnuts, cashews, hazelnuts, coconuts, pistachios, almonds (no more than 20 g / day). Prunes, dates, figs, apricots, mangoes, dried apricots (up to 25 g / day) | Peanuts, dates, raisins and large amounts of |
| Desserts | |
| Honey, syrup, palm sugar, white chocolate | Cake, ice cream, chocolate, milk and white chocolate cookies |
| Beverage | |
| Black, Yesil, peppermint, chamomile tea, coffee, chicory, barley, sugar-free drink | Alcohol, sugary fizzy drinks |
To make a menu like
Food brought in favor of considering the Basic Rules which are important to create a weekly menu and promotion follow a diet the body's physiological needs:
- protein consumed daily norm (1-1,5 gram, per kilogram weight), deploy ... ... throughout the day;
- recommended for cooking breakfast, consisting of protein and slow carbs, and a feeling of satiety for a long time, for example, an omelette, oatmeal, pancakes with cheese filling, etc.;
- lunch should consist of protein, carbohydrates and Yesil vegetables to provide the body in terms of vitamins and fiber;
- depending on the number of meals a day expect a separate mod;
- not to get to the goods without food, hunger leads to overeating, drinking or even a useful physiological needs without food.
Menu a week of proper nutrition
Sample menu of proper nutrition and healthy meals for every day given with a hearty balance of protein, fat and carbohydrate is not only convenient, effective weight loss the body the necessary energy levels throughout the day.
Monday
- Breakfast: sandwich of whole-grain bread, boiled eggs, cheese, coffee with milk;
- Lunch: prime rib, turkey, toasted wheat, vegetables, apples;
- Dec meal: cottage cheese casserole with strawberries;
- Dinner: chicken salad, cucumber and cabbage.
Tuesday
- Breakfast: cheese cake (banana, sugar) instead of sour cream, tea or coffee;
- Lunch: salad, tuna, bananas;
- Mid-afternoon snack: pie, liver, lettuce, tomato and cucumber;
- Dinner: baked salmon, broccoli.
Wednesday
- Breakfast: Rye bread, avocado, cheese, coffee with milk;
- Lunch: turkey fillet, grilled, boiled wheat, cucumber, kiwi;
- Afternoon: vegetable roll, pita, whole-wheat flour;
- Dinner: cheese-protein casserole.
Thursday
- Breakfast: brioche, whole wheat flour, cheese and strawberries;
- Lunch: chicken, pasta, durum wheat, tomato salad, cheese, pears;
- Dec meal: baked apple and peach;
- Dinner: fried or boiled shrimp, lettuce, egg, onion and lemon juice.
Friday
- Breakfast: omelet 3 eggs, tomatoes, Yesil tea;
- Lunch: smoked turkey stuffed zucchini and bell peppers, also quinoa, cherry;
- Afternoon: mashed potatoes with cream cheese and banana;
- Dinner: salmon cakes and cauliflower.
Saturday
- Breakfast: Rye bread sandwich with cheese and avocado, coffee;
- Lunch: boiled shrimp, brown rice, lettuce, Chinese cabbage, apples;
- Dec meal: cottage cheese, yogurt, and nuts;
- Dinner: baked mushrooms, salad.
Sunday
- Breakfast: pancakes, cheese, nuts;
- Lunch: chicken, ribs, steamed vegetables, fruit;
- Dec meal: Greek yogurt with strawberries;
- Dinner: halibut, salad.
Recipes
The current food menu gives you an opportunity to cook many delicious meals like meat, fish, cereals and cheese, use heat treatment almost all the way to eat.
Tomato soup
Soup for dinner is required for 800 GR tomatoes, two onions and garlic (2 cloves), carrots, and Greens.
Cut onion into rings, grated carrots, crushed and fried in oil 5-7 minutes. Mixed with tomato sauce and stew over low heat for 10 minutes forward. The soup after it is cooked vegetables, add salt seasoning, and then crushed using Blender. Tomato soup served with sour cream.
Chicken, spinach
Ingredients: chicken breast (half a pound) fresh or frozen spinach (250 grams), cheese (100 g), onion (1), a few garlic cloves, sour cream (200 g), vegetable oil and spices.
The thickness of a piece of chicken fillet cut lengthwise about 1 cm, salt. Also crushed onions and washed spinach. More pre-heated pan, put 1 tablespoon butter, spinach, cream, garlic and salt, Press through a missed. Throughout stew 5-7 minutes.
For the subform, put the roaster chicken pieces, spinach and grated cheese and then fried. The food are cooked in the oven for 15-12 minutes.
Cooked beef
To cook the meatballs, use 1 kg ground beef, onion, white cabbage, 200 grams, 2 eggs, salt, pepper.
Immersion blender and crushed cut the onions, cabbage, twisting, meat mincer, meat. Mix all ingredients forming ribs put on a baking sheet, with parchment paper.
Ribs baked in the oven during 40 minutes. Service plate with vegetable salad.
Mixed yogurt on
For a meal must be mixed stewed or boiled chicken breast, boiled egg, radish, avocado, cucumber, parsley, dill, onion, kefir, mineral water.
Cream, eggs, cucumber, radish and avocado chopped herbs, crushed cut. Advanced materials poured, milk and mineral water (half cup), salt is added.
Shrimp omelette
For the omelette ingredients: 200 grams frozen shrimp and broccoli, 4 eggs, 0.5 cups milk, salt, parsley.
Whipped eggs, milk and salt. Put the shrimp in a nonstick pan over broccoli and mix with whipped filling. A small fire under the lid for 5-7 minutes to cook an omelet you need throughout. Just before serving, sprinkle you can make an omelette on the table.
Baked mushrooms
You will need to prepare meals mushrooms (700 g), balsamic vinegar (40 ml), 3 garlic cloves, vegetable oil (2 tablespoons), salt, pepper and other spices to taste.
Preparation for marinade: chop the garlic and mix with salt, spices, oil and vinegar.
You will need to wash mushrooms, chop the mushrooms and a big, 2-3 pieces. Then the mushrooms, pour the marinade, stir, and time of 25-30 minutes. Parchment paper baked 20 minutes at a temperature of 200 degrees or pan for the mushrooms next.