In order to part with excess kilograms forever, you should carefully monitor the amount of calories consumed with food. In order not to waste time counting the energy value of each dish, you can simply use the ready-made recipes of the diet menu for a week. In such nutrition plans, as a rule, the calorie content of meals is already taken into account, and a person will always know how many proteins, fats and carbohydrates he used.
Proper dietary meals - what does the menu include for a week?
For starters, let's make a reservation that dieticians and doctors do not recommend buying "miraculous" suitcases and cocktails. They often do not contain vitamins and substances necessary for the normal functioning of the body. It will be better to use recipes and cook meals yourself. So you will be assured of their freshness and safety.
Also it is recommended to include soups in the nutrition plan. This nutritious, useful and not too high-calorie dish, if you cook it not on fatty meat, but on vegetable or fish broth, which also has a wonderful taste.
The dietary menu for the week must necessarily be with the calorie counted. If a person is actively involved in sports, then he needs to consume a certain amount of protein, so it is better to choose a plan with more energy value and protein dishes. If the calorie intake is not calculated, then it is better to look for other options.
Examples of dietary menus for a week
The plan for a day's food can look like this:
- Breakfast - a protein omelet or oatmeal in the water with honey and nuts, or vegetable pancakes with boiled eggs.
- The second breakfast is a low-fat yogurt or a serving of fruit.
- Lunch - vegetable soup, white meat or fish fillet with vegetables, or unsweetened rice pudding .
- Snack - a vegetable salad, or fruit, or yogurt, or a glass of curdled milk with a spoonful of honey.
- Dinner - fillet of lean fish with beans, or white meat, steamed with vegetable salad or salsa.
As you can see, in each meal there are several dishes. During the week, you can alternate different dishes and thus eat deliciously and diversely. Thus, and make a diet menu for a week. You can make a meal plan yourself, but you just need to pick up recipes.
Dietary food - menu options for the week with recipes
Above is already an approximate plan for eating dishes for the day.
Dietary menu for a week for weight loss can be compiled independently, taking as a sample, the example given in the article. Cooking dishes from the food plan is simple. Meat and fish should be steamed, and in salads do not add dressing, or use lemon and olive oil to prepare the sauce. This will save you from excess calories.
Vegetable soup for diet menu
Ingredients:
- Bulgarian pepper, fresh tomatoes, celery, white cabbage - 100 g of each component;
- carrots - 1 piece;
- onions -1 pcs;
- greens - to taste.
Preparation
Vegetables cleaned, washed and cut in the usual way for you, pour 3 liters of water in a saucepan and bring it to a boil. In the water, add vegetables in the following sequence - first put pepper and celery, after 3-5 minutes, add cabbage, carrots, onions and tomatoes. Vegetables cook until ready and add salt and spices. The greens are finely shredded and put in a bowl.
In the soup you can not add potatoes, but you can include other non-starchy vegetables. This slightly increases the calorie content of the dish, but can greatly alter its taste.
| | | |
| | | |
| | | |
