Menu of proper nutrition for a week

menu for the week

Improper diet is the main cause of the appearance of extra pounds. Why the problem of excess weight is still relevant today? There are several reasons. First, the pace of life that often deprives people of the opportunity to have a balanced diet. Second, the quality of the food.

Any diet designed for a short period, then to maintain the achieved result, it is recommended to switch to a balanced, healthy diet. Proper nutrition does not mean the rejection of the beloved, but does not assume the benefit of the body of food such as biscuits or boiled condensed milk. However, there's a restriction and strict control of consumption of these products.

How to make a menu for the week

Individual menu healthy diet will help you to learn to eat at a certain time. After all, regular diet – a food science. When planning meals, focus on your usual routine. If you are a "lark" (Wake up at 6:00 and going to bed at 21:00, follow this principle of power:

  • Breakfast: 7:00 am.
  • second Breakfast:10:00;
  • lunch: 13:00;
  • afternoon tea: 16:00;
  • dinner: 19:00.

If you "owl" (Wake up at 9:00 and fall asleep at 00:00) is accustomed at this time:

  • Breakfast: 10:00;
  • lunch: 13: 00;
  • lunch: 15:00;
  • afternoon tea: 17:00;
  • dinner: 20:00.

Distribute food depending on the mode. But don't forget that Breakfast should be an hour after waking up (after got up to drink 250 ml of still water at room temperature) between meals should be 2-3 hours, and dinner should be no later than two hours before bedtime.

Remember: to lose weight, it is important to keep records of calories eaten. Write down everything you ate, don't skip anything, even if it's a SIP of fruit juice or a breath mint without sugar. This develops a habit to be attentive to what and how much you eat and to stop in time.

In order to achieve the desired effect, in the menu, avoid the following errors:

  • Sweet and flour: if you do not want to completely eliminate pastries, take them low in the diet: these products use are not, and to hinder weight loss can. Moreover, to get carried away and disrupt the acceptable norm very easily.
  • Thermal processing of food: try to eat less fried. Don't eat a lot of boiled, eat more greens, fresh fruits and vegetables.
  • Dinner: it should be easy, and the portion is small.
  • Alcohol: be very careful with it. First, it is high in calories, and secondly, stimulates the appetite.
  • Water while eating: do not drink the water or any other liquid during the meal and earlier than 20 minutes before meals, and less than 30 minutes after.
  • Salt, condiments and sauces: add them, but very sparingly, because salt retains fluid in the body.
  • Try not to skip meals.

Menu for the week

for men

For men

Depending on the level of physical activity, a man should consume 3,000 to 3,500 calories a day.

Day 1

Breakfast: scrambled eggs (3 eggs) + 25 g of bacon + 2 toast ( 25 g) + 15 g jam + sweet coffee or tea.

Lunch: sandwich (20 grams of bread + 10g butter + 15 g cheese + 10 g of ham), 2 tomatoes.

Lunch: 300 g of soup with meatballs of minced beef, 20 g of any bread, 200 g of buckwheat porridge on the water + 1 teaspoon of butter, 150 g chicken cutlets.

Snack: 3 baked apples, 100 g of cheese (9% fat) + 1 teaspoon of honey.

Dinner: 250 g of baked potatoes, 150 g of baked chicken fillet.

Day 2

Breakfast: 200 grams of rice porridge with milk (2.5% fat), 1 toast (25g) with jam and tea.

Second Breakfast: 150 grams of salad (chicken fillet + tomato + cucumber + cabbage + sour cream 15% fat).

Lunch: 300 g of soup, 200 g mashed potatoes + 1 teaspoon butter, 50 g of roasted Turkey breast.

Snack: 200 g sweet cottage cheese mixture (cottage cheese 5-7%) with raisins and dried apricots (optional) 200 ml sour milk (4-5% fat).

Dinner: 250 g of vegetable casseroles (any vegetables), 150 g cutlets (minced fish) for a couple.

Day 3

Breakfast: 250 g of buckwheat porridge with milk (2.5% fat), 1 sandwich (20 grams of bread + 10g butter + 15 g of cheese or cheese), coffee or tea.

Second Breakfast: 150 g of cottage cheese and banana pudding.

Lunch: 250 g of fish broth, 25 g rye bread, 200 g baked potato, 100 grams of stewed chicken.

Snack: 150 grams of salad (cabbage + cucumber + olive oil + lemon juice), 20 g of rye bread.

Dinner: 200 g mashed potatoes + 1 teaspoon of butter, 150 g boiled shrimps, 100 grams of salad ( tomatoes + cucumber + sour cream 15-20% fat).

Day 4

Breakfast: omlet (3 eggs + 150 ml of milk 3.2% fat), sandwich (20 grams of bread + 10g butter + 15 g of hard cheese).

Second Breakfast: 2 bananas, 1 Apple, 150 ml of yogurt (3% fat).

Lunch: 300 g of mushroom soup, 200 g of boiled rice + 1 tsp butter, 50 g stewed beef, 100 grams of salad (cabbage + cucumbers + tomatoes + olive oil).

Afternoon snack: 100 g of cheese (5-7% fat), kiwi.

Dinner: 200 g of buckwheat porridge on the water + 0.5 teaspoon of butter, 150 g of boiled mussels.

Day 5

Breakfast: 250 grams of sweet oatmeal with milk (3.2% fat), 20 g cheese, 1 Apple, coffee or tea.

The second Breakfast: 100 g of natural yoghurt (3-5% fat) + 20g dried apricots + 20 g of prunes.

Lunch: 250 g of soup, 200 grams of vegetable pudding, 100 g of baked hake.

Snack: 200 grams of salad (tomatoes + cucumber + sour cream 15% fat).

Dinner: 200 grams of rice porridge on the water + 1 teaspoon butter, 100 g stewed Turkey breast.

Day 6

Breakfast: 200 g of cottage cheese-banana casserole, 1 Apple, coffee or tea with milk (2.5% fat).

Second Breakfast: 200 g fruit salad (bananas, apples, pears, oranges, kiwi fruit + natural yoghurt + 1 tablespoon of honey).

Lunch: 300 g of soup with vermicelli, 150 g of buckwheat porridge on the water, 150 grams of salad (cabbage + cucumber + olive oil).

Afternoon snack: 100 grams of biscuit, 250 ml sour milk (3-4% fat).

Dinner: 250 g of vegetable casserole, 150 g steamed cod, 200 ml of tomato juice.

Day 7

Breakfast: 2 toast (30 g each) + 15 g of marmalade, 30 g of cheese (fat content of not more than 50%), 1 boiled egg, coffee with milk (2.5% fat) or tea.

The second Breakfast: 100 g cottage cheese (9% fat) + 1 teaspoon of honey, 1 banana.

Lunch: 300 g of soup, 200 grams of baked cod, 100 grams of salad (cabbage + cucumber + olive oil).

Snack: 3 baked Apple, 1 bread + 1 tsp jam, 250 ml sour milk ( 3-4% fat).

Dinner: 200 g of vegetable pudding, 100 g baked hake, 2 cucumber, 1 tomato.

for women

For women

For even weight loss and keeping in shape, women should eat according to this pattern.

Day 1

Breakfast: 200 g of oatmeal on the water with grated Apple + 1 teaspoon honey + 50 g cottage cheese (9% fat), coffee or tea.

The second Breakfast: 100 g cottage cheese (5% fat).

Lunch: 250 g of cheese soup, salad (tomatoes + cucumbers + green beans + sour cream 15% fat).

Snack: 1 banana, 50 g of almonds.

Dinner: 200 g boiled shrimp, 1 boiled egg, 2 cucumbers, 2 tomatoes.

Day 2

Breakfast: 200 g of buckwheat porridge on the water + 1 teaspoon butter, 1 toast (25g),1 potato.

Second Breakfast: 1 banana, 1 persimmon.

Lunch: 250 g of mushroom soup 100 g chicken cutlets steamed, 100 grams of cooked brown rice in water, without oil.

Snack: 200 grams of salad (cabbage + cucumbers + tomatoes + natural yoghurt).

Dinner: 200 g boiled mussels, 150 g of vegetable casseroles, green tea.

Day 3

Breakfast: 150 g of cottage cheese-banana pudding + 20 g dried apricots, 1 banana, coffee with milk (2.5% fat).

The second Breakfast: 100 g of yogurt (3-4% fat) + 1 teaspoon of honey, 1 banana.

Lunch: 250 g of soup with meatballs of chicken mince, 150 g of vegetable stew (potato + cabbage + carrot + onion) 50 g steamed chicken.

Snack: 2 bread + 10g jam, 1 Apple, 250 ml of yogurt (2.5% fat).

Dinner: 200g baked chicken breast, 100 g of salad (cucumber + tomatoes + sour cream 15% fat), 1 rice bread.

Day 4

Breakfast: 2 baked cheesecake (25 g), 1 banana, 100 g of cottage cheese (5% fat), tea.

Second Breakfast: 2 apples, 2 kiwi.

Lunch: 250 g of soup, 200 g boiled mussels, 2 cucumbers.

Afternoon snack: 100 g cottage cheese (9% fat) + 20g walnuts + 1 tsp of honey.

Dinner: 200g baked Pollock, 1 bread, 2 cucumbers, 2 tomatoes, green tea.

Day 5

Breakfast: 200 grams of rice porridge with milk (2.5% fat), 20 g cheese, 1 Apple, green tea.

Second Breakfast: 3 baked Apple, 250 ml of yogurt (2.5% fat).

Lunch: 250 g of soup, 70 g of boiled chicken, 100 grams of salad (cabbage + cucumber + olive oil).

Afternoon snack: 100 g of cheese (5-7% fat) + 1 banana.

Dinner: 150 g boiled potatoes, 100 g boiled mussels, 2 fresh cucumber, 1 tomato.

Day 6

Breakfast: 100 g cottage cheese (9% fat) + 1 teaspoon of honey 1 toast (25g), coffee.

Lunch: 50 g of biscuit, 1 Apple.

Lunch: 250 g of buckwheat soup with chicken broth, 150 grams of barley porridge, 50 g of beef stew.

Snack: 3 baked Apple, 250 ml milk (3-4% fat).

Dinner: 100 g boiled chicken, 2 tomatoes, 1 cucumber.

Day 7

Breakfast: 200 g of buckwheat, 1 chicken cutlet on a couple (30 g), 1 boiled egg.

Second Breakfast: 1 Apple, 1 orange.

Lunch: 200 g of mushroom soup, 100 grams of baked chicken breast, 2 cucumbers.

Snack: 2 bread, 50 g cottage cheese (9% fat), 1 cucumber, 1 tomato.

Dinner: 200 g of roasted Turkey breast, 150 grams of salad, 0.5 grapefruit.

for children

For children

  • Chicken, Turkey, lean veal, beef must be in the diet of the child.
  • Frankfurters, wieners and sausage is highly recommended to exclude from the children's menu.
  • Children should eat fish low-fat varieties (1-3 times per week): cod, hake, Pollack, cod. It contains iodine, which is necessary for mental activity.
  • Necessarily the presence of natural dairy products (milk, cheese, yogurt, fermented baked milk, natural yoghurt), as they are necessary for the growth of calcium, phosphorus, vitamin B2.
  • Fresh fruits and vegetables is an integral part of the children's menu. In salads it is better to add natural vegetable oil.
  • Children of preschool and school age (1st – 2nd grade) age should consume 280 g of carbohydrates, 70 g protein, 70 g fat daily.
  • A child needs to eat Breakfast: 25% of daily calories should be Breakfast, 40% lunch, 15% lunch and 20% dinner.
  • Daily caloric intake of children aged 7 10 years should be 2400 calories. Children aged 11 – 13 years of age should consume: boys — 2300-2600 kcal, girls – 2100 – 2400 kcal.
  • The child is involved in sports, should consume 300-400 calories more to my peers.

Day 1

Breakfast: bread (20 g) with butter (10 g) + cheese (15 g), 200 ml of milk (not less than 2.5% fat), tea.

Lunch: 200 g of meatball soup, 150 g of mashed potatoes, 50 g cooked hake.

Afternoon snack: 100 g sweet cottage cheese (9% fat) with raisins ( 15 grams), 1 banana.

Dinner: 150 g buckwheat porridge on the water + 0.5 teaspoon of butter, 100 g of boiled chicken breast.

Day 2

Breakfast: 150 grams of oatmeal with milk (any fat) + 1 banana, 15 g of hard cheese, tea.

Lunch: 200 g of soup, 100 g of any steamed vegetables, 100 g of baked chicken fillet.

Snack: 1 bagel with poppy seeds (60 g), 200 ml of yogurt (any fat content).

Dinner: 200 g of vegetable casseroles (any vegetables), 100 grams of steamed cod.

Day 3

Breakfast: 150 g of cheese (9% fat) + 2 teaspoons of honey or 20 g raisins, 1 banana, tea.

Lunch: 200 g rice soup in chicken broth, 100 g of boiled chicken breast, 100 grams of salad (tomatoes + cucumber + sour cream 15% fat).

Snack: 150g of fruit salad (bananas, kiwi, apples, oranges + natural yogurt + 1 tablespoon honey), tea.

Dinner: 150 grams of rice porridge on the water + 0.5 teaspoon of butter, 70 g of baked veal.

Day 4

Breakfast: 170 g buckwheat porridge on the water + 1 teaspoon butter, 50 g of boiled chicken breast, tea.

Lunch: 200 g of noodle soup, 100 g baked Pollock, 1 cucumber.

Snack: 150g cottage cheese-banana casserole, 200 ml sour milk ( 4-5% fat).

Dinner: 150 g mashed potatoes + 0.5 teaspoon of butter, 70 g baked chicken breast, 100 g of salad (cucumbers, tomatoes + sour cream 15% fat).

Day 5

Breakfast: omelet (2 eggs + 100 ml of milk of any fat content), 1 banana, 1 toast with jam, tea.

Lunch: 200 g of rice porridge on the water + 1 teaspoon butter, 50 g of roasted beef.

Snack: 70 g white chocolate 200 ml milk (3.2% fat).

Dinner: 200 g of vegetable casseroles + 100 g steamed cod.

Day 6

Breakfast: 150 g sweet rice porridge with milk (2.5% fat), 1 banana, tea.

Lunch: 150 g of buckwheat soup with chicken broth, 100 g mashed potatoes 100 g chicken cutlets, steamed.

Afternoon snack: 100 g of milk-fruit jelly, tea.

Dinner: 150 grams of barley porridge on the water + 0.5 teaspoon of butter, 100 grams of roasted Turkey breast.

Day 7

Breakfast: 1 muffin with jam (80 g), 100 g of cheese (9% fat), tea.

Lunch: 150 grams of barley porridge on the water + 1 teaspoon butter, 100 g of baked Alaska Pollock, 100 grams of salad (cabbage + cucumbers + tomatoes + sour cream 15% fat).

Afternoon snack: 150 g sweet cottage cheese mass (curd of 9% fat + 20 g raisins 10 g of dried apricots + 1 tablespoon of honey), 200 ml of kefir.

Dinner: 200 g of buckwheat porridge on the water + 1 teaspoon butter, 100 g baked Pollock, 1 cucumber.

General guidelines

General guidelines

  1. Regardless of age, try to get rid of bad habits (Smoking, eating in front of computer or TV). This reduces the effect of a healthy diet.
  2. Try to sleep at least seven hours a day, and before going to bed ventilate the room.
  3. Move more. If possible, do not use the transport, and overcome the distance on foot. So those extra pounds will go even faster.
  4. Spend more time with the hobby. It is also a great distraction from the compulsive desire to eat.
  5. Buy a good cream and use it every time after a shower. This will protect your skin from excessive moisture loss and gives it a healthy look.
  6. Try different tea blends (e.g. black tea + Jasmine + strawberry). You can with honey, but without the sugar and without sweets a bit of sugar. Teas also help to suppress shouldn't have any appetite and elevate mood.
  7. While eating do not concentrate only on food. It will not allow you to eat too much.
  8. Do not rush to lose weight: the slower the weight goes – the more reliable the result.
  9. Remember that proper nutrition is not a diet, but the norm.
15.08.2018