The rules for the composition of the weekly menu for weight loss

For many women and men remains a relevant topic of nutrition and closely associated with weight loss. Depending on the good health, the will and attractive appearance, which brings with it confidence. The topic of proper nutrition, diet, food, options of menu is intended for an incredible number of books, reveals the secrets behind weight loss. But, where to start? The best option is to select a menu for the week for weight loss. Later you can use as the basis for the power system.

The basic principles of diet for weight loss

Healthy food

Universal recipe how to and what to eat to lose weight, do not exist. To determine the best menu for quick weight loss is necessary to take into account the individual characteristics of the organism. In recent years, research in this area, scientists were able to develop a framework that reflects the principles of proper nutrition, taking into account important factors:

Menu for weight loss must stay diversified with a balanced content of protein, fat, carbohydrates.

Way of eating includes the enjoyment of those who want to lose weight cereals.

To maintain the balance of vitamins in the body, you will need to include in your daily menu fruits and vegetables.

In weight loss, you can't turn off from the menu dairy products, but with age, it is better to use them in limited quantities.

The weekly menu will be fish, which is a source of healthy omega-3 fatty acids.

Completely eliminate fat from the diet completely, but for weight loss it is better to replace the animals, the plants.

Violate the proper diet and the prevention of weight loss bad habits, but physical activity are welcome. Not to make a visit to the gym to lose weight, it will be difficult: the menu, the food diet and proper nutrition is only part of the required program for weight loss. If there is no desire long to drop the weight, you should consider two important factors. For a rapid weight loss plan menu at least for a week and eat fresh food, including nutrition, lean meats, fish, vegetables, cheese, fruit.

How to make a menu?

Menu planning for a week — here's where to start. This will depend on how effectively work to lose weight, lose those extra pounds. The other positive side of the menu planning for weight loss saving time and resources, because meat, vegetables, fruit, fish, dairy products, beverages in a need to buy in advance.

Before going into the store to pre-compile or review the menu. When choosing food, rely on the daily amount of protein, fat, carbohydrate, and the compatibility of the products. Also for weight loss, so it is recommended to snack between Breakfast, lunch, dinner fresh fruit or nuts, which should also be taken into account in the preparation of the menu.

Sample menu for a week for men and women

If you decide to lose weight, start running the task with the use of sample menu for a week for effective weight loss. The extra pounds will go away immediately. Is it true that it is the correct diet would menu, in everyday life will not have pain. Ideally this regime should adhere to all the time, to include in the diet of various foods. About the weekly menu for dieters looks like this:

1. day (Monday)
  1. The daily calorie content: 1,200 kcal.
  2. Breakfast: oatmeal (100 g), green tea. Porridge you can add raisins.
  3. Snack: 1 Cup of low fat yoghurt, muesli bars (2 pcs.)
  4. Lunch: 100 g of cooked rice, chicken breast, tomatoes, a glass of mineral water without gas.
  5. Snack: kiwi fruit or low fat yogurt.
  6. For dinner: crab meat, salad, vegetables, mineral water. 2. day (Tuesday)
2. day (Tuesday)
  1. The daily calorie content: 1,200 kcal.
  2. Breakfast: 2 bread, 1 boiled egg, tea or coffee without sugar. You can swap drinks, tea for weight loss.
  3. Snack: nuts, pears.
  4. Lunch: beef steak, cucumber or other vegetables.
  5. Snack: cereals, bread, juice the carrots.
  6. Dinner: fish stew (low-fat varieties), salad, mineral water without gas.
3. day (Wednesday)
  1. Daily calories: up to 1185 calories.
  2. For Breakfast: buckwheat porridge (100 g), green tea or coffee.
  3. Snack: low fat cottage cheese, mineral water.
  4. Lunch: salad with octopus, soft cheese (60 g), tea.
  5. Afternoon snack: natural yoghurt (125 g), vegetable salad seasoned with lemon.
  6. For dinner: scrambled eggs, tomatoes, mineral water.
4. day (Thursday)
  1. Daily calories: up to 1185 calories.
  2. Breakfast: oatmeal (100 g), grapefruit, green tea or coffee.
  3. Snack: 1 boiled egg, vegetable juice.
  4. Lunch: risotto with mushrooms, mineral water.
  5. Snack: Apple, cheese (125 g), tea.
  6. Dinner: vegetable salad with cheese, mineral water.
5. day (Friday)
  1. Daily calories: 1150 calories.
  2. Breakfast: cheese (30 g), muesli bars, dried apricots (60 g), green tea.
  3. Snack: cottage cheese (125 g), mineral water.
  4. Lunch: boiled beef (150 g) with green peas, vegetable juice.
  5. Snack: fried with tomatoes and onions mushrooms mineral water.
  6. Dinner: shrimp (200 g), greens and mineral water.
6. day (Saturday)
  1. Daily calories: 1120 calories.
  2. For Breakfast: buckwheat porridge (100 g) vegetable oil (1 tbsp), tea.
  3. Snack: fresh tomatoes with Basil, mozzarella cheese (100 g).
  4. Lunch: fish (100 g) grilled potatoes (cooked), vegetable salad with lemon juice
  5. Snack: low fat yogurt (125 g), mineral water.
  6. Dinner: vegetable stew and tea.
7. day (Sunday)
  1. Daily calories: up to 1140 kcal.
  2. Breakfast: low fat cottage cheese (150 g), dry fruits (100 g), coffee or tea without sugar.
  3. Snack: yogurt (1 Cup), muesli bars (2 pcs.)
  4. Lunch: bean stew with greens and lemon, green tea.
  5. Snack: boiled egg (1 piece), Apples, tomatoes mineral water.
  6. Dinner: boiled beef (150 g), cabbage salad (100 g), mineral water.

Recipes diets for weight loss


For weight loss it is important to consume fresh vegetables, fruit, meat, dairy products, you should also plan menus and diet. The principle of proper nutrition involves avoiding harmful foods, the restructuring regime, eating small parts. Along with the recipes of a diet to lose weight, thus the weight for the optimal settings, work faster, and the prize will be a slim figure and serenity.

Diets for weight loss is based on two principles: low calorie and easy cooking process. That the maximum amount of nutrients in meat, fish, vegetables, fruit in the process of creating a menu is another important point, which is different diet recipes. In this way will be useful for those who want to lose weight.

Beef with rice and greens

On the basis of 800 g of beef tenderloin, to adopt the following:

  1. round rice (2 cups),
  2. half a stalk of leeks,
  3. fresh cucumber (2 small pieces)
  4. dill, parsley,
  5. thyme (2 sprigs),
  6. soy sauce,
  7. Bay leaf, black polka dots.


  1. Rice in the evening, to fill with plenty of water and left over night in the fridge.
  2. In a pot of cold water, put the meat, cook over high heat, degrease, after 2 minutes remove, drain the soup in the sink.
  3. Again put the piece of beef in cold water, pre-cut into four parts, boil the meat again.
  4. Sprigs of herbs tied with string to the stalk of the leeks and plunge into the boiling water, add 10 minutes before the meat is cooked and the black pepper, Bay leaf.
  5. Cooking dishes diet does not last more than 60 minutes.
  6. In parallel with the beef is cooked garnish. To this supernatant, on the night of the rice, drained the water, t.j. the remainder washed, pour water into pan (4 cups) and put on fire and bring to the boil.
  7. After 15 minutes, remove from heat, add finely chopped cucumbers, leeks, soy sauce. As a dressing for the food dish of lemon juice.
Diet salad (eggplant, Apple, peas)

For preparing food, salad, 300 g eggplant, you need to take:

  1. Apple (1 Pcs.)
  2. green peas (100 g),
  3. the boiled egg;
  4. bow.


  1. From eggplant to remove the shell and lightly pripustit with a small amount of oil in the pan.
  2. Add diced onion, stir and immediately remove from the heat.
  3. When the vegetables are cooled, mix them with chopped Apple pieces, peas and egg.
  4. Supplement the diet salad dressing to taste. For this purpose, a suitable vegetable oil (1 tablespoon) or lemon juice, salt.
Omelette with cheese and spinach Omelette with greens

Excellent recipe menu for weight loss will air omelet, which is prepared from:

  1. low fat cottage cheese (50 g),
  2. eggs (2 pcs.)
  3. olive oil (1 tbsp),
  4. spinach (70 g).


  1. Egg yolks whipped with a little water, mix with the sautéed spinach, then add egg whites.
  2. Put the omelet on the frying pan with cheese in the center, fry in pancake. Before serving, folded in half.
  3. For topping diet omelette for the use of the grated cheese.