Sample menu for 1200 calories. Proper nutrition: menu for the week (1200 kcal). Features, recommendations and reviews. Weekly healthy diet menu

Content:

An example of compiling a menu for 1200 callas for a week from simple products. What can be the harm of low calorie content.

The dream of a losing weight woman is to find a diet without hunger: effective, simple and allowing for delicious meals. The menu for 1200 kcal per day fits perfectly into the concept of proper nutrition instructions.

Where did the number come from?

A diet of 1200 kcal is not a figure for everyone and not a diet at all. Actually this daily basal metabolism of a woman up to 160 cm tall and weighing up to 47 kg. And this is without taking into account the cost of shopping, walking, cooking and household chores. A woman weighing 50 kg already needs 1300 kcal. Height also affects basal metabolism, but an increase in basal metabolism at a constant low weight will reduce daily energy requirements.

1200 kcal is required for a woman weighing 60 kg and 165 cm tall to lose weight, but this is with a very sedentary lifestyle. Such a girl will look simply exhausted. Therefore, this diet will seem like hunger to most active people. Most often, it will lead to weakness, especially if it is combined with physical activity, both strength and cardio.

For the average woman who is slightly overweight, this kind of calorie restriction would create a deficit of more than 500 calories. If you add physical activity, the result will appear, but the body will lack nutrients a little.

Main nuances

On the positive side, eating 1200 kcal develops useful skills:

• Teaches you how to choose healthy foods, form portions and limit junk food.
• Provides possession of a kitchen scale, weighing for accurate calculation of calories.
• Helps to understand that for every cookie eaten there is a serving of other healthy food. Teaches choice.

The simplicity of the diet sets a positive mood for a woman who cannot get out of a diet just to start eating right. The name "diet for 1200 calories per day" is conditional, since sooner or later this figure will vary depending on goals, weight and amount of excess fat.

For example, the meal plan suggests:

• for breakfast, an omelet from one egg and a slice of ham;
• snack on whole grain bread with sweetener jam;
• lunch - tomato soup, pasta with paprika and cucumber;
• a baked apple for an afternoon snack;
• Grilled vegetables for dinner.

Without any analysis, it is clear that this menu lacks protein and healthy fats. Therefore, we can immediately name the main drawback of schematic diets - the lack of calculation of the body's need for macronutrients or BJU:

• without proteins, immunity decreases, the condition of the skin worsens, diseases of the internal organs appear;
• without fat, depression develops, wrinkles appear, vision deteriorates;
• without carbohydrates, the load on the kidneys and liver increases, weakness appears.

Therefore, proper nutrition should be built according to an approximate scheme:

• Breakfast: cereals + protein.
• Snack: protein + fats + fruits / vegetables.
• Lunch: cereals + protein + vegetables + fats.
• Afternoon snack: protein + fruits / vegetables / fats.
• Dinner: protein + vegetables.

Any low-calorie menu should be balanced, even based on simple foods. The creators of the 1200 kcal diet forgot that it is protein that gives long-term satiety, and carbohydrates are pure energy.

The addition of lean skinless poultry meat, veal, dairy products and eggs is necessary for the normal functioning of the nervous system, replenishment of essential amino acids - building materials for new cells.

Sample menu for the week

Proper nutrition includes three meals and snacks, scheduled by day of the week:

Monday:

• Breakfast: omelette with asparagus and chicken (two eggs, 50 g of asparagus and 50 g of fillet), tomato.
• Snack: whole grain bread (40 g) with low-fat cheese (30 g).
• Lunch: buckwheat (100 g) with steamed chicken cutlets (120 g), vegetable stew (100 g).
• Snack: nuts (30 g) and homemade low-fat yogurt (150 g).
• Dinner: baked meat (100 g) and grilled vegetables (250 g).

Tuesday:

• Breakfast: oatmeal (whole grains, not cereal - 50 g), dried fruits (50 g) and cheese (30 g).
• Snack: fat-free cottage cheese (150 g) and berries (50 g).
• Lunch: stew with vegetables and rice, tomato with pepper and yogurt.
• Snack: cheesecakes without frying with raisins.
• Dinner: chicken giblets with low-fat sour cream and asparagus beans.

Wednesday:

• Breakfast: cheesecakes with oatmeal and raisins, a handful of nuts and an apple.
• Snack: whole grain bread with chicken, cucumber.
• Lunch: chicken meatballs with rice (150 g), cabbage salad with cucumber and vegetable oil (200 g).
• Snack: unsweetened yogurt with berries (150 g).
• Dinner: baked fish (150 g) with vegetables (200 g).

Thursday:

• Breakfast: cottage cheese (100 g), dried apricots and two walnuts.
• Snack: egg and tomato juice.
• Lunch: durum pasta (100 g), cabbage salad with tomatoes, cheese (25 g).
• Snack: banana, oatmeal and cottage cheese cookies, cheese.
• Dinner: veal chop (150 g) and grilled vegetables (200 g).

Friday:

• Breakfast: two whole grain breads with soft cottage cheese and greens, a tomato and an egg.
• Snack: fruit salad (100 g) and soft cheese (30 g).
• Lunch: fish stewed in tomato sauce, whole grain bread, two potatoes, vegetable salad.
• Snack: coffee with milk, cheese (30 g), fruit (100 g).
• Dinner: stewed cabbage with meat, bean salad.

Saturday:

• Breakfast: flaxseed porridge, egg and orange.
• Snack: walnuts (30 g) with a small spoonful of honey, coffee with milk.
• Lunch: lean borscht with chicken breast, vegetable salad and grain bread with cheese (30 g).
• Snack: cottage cheese casserole with honey and raisins (150 g).
• Dinner: chicken chop with mushrooms and cheese, boiled cauliflower.

Sunday:

• Breakfast: scrambled eggs with tomatoes, chicken pastrami.
• Snack: guest almonds, a glass of kefir.
• Lunch: pumpkin soup, egg, leaf lettuce.
• Snack: whole grain toast (bread) with cheese (30 g).
• Dinner: okroshka from kefir, eggs, cucumbers and chicken fillet, lettuce.

Serving Size:

• meat dish - about 90-120 g;
• vegetable dishes - 150-250 g;
• liquid - 200 ml;
• dairy - 100-150 g.

This will help meet the specified calorie content and fill the diet with useful substances.

The harm of low calories

Nutritionists are unanimous that such a menu of proper nutrition for weight loss due to the low calorie content of 1200 kcal is not suitable for most people. With high physical activity, drowsiness, irritability, fatigue, muscle pain will be observed. When calculating daily calorie content, a combination of weight and height, age and gender, and lifestyle are taken into account.

When energy consumption exceeds intake, the body will begin to "eat" itself. First of all, muscle tissue is consumed and fluid is lost. The logical effect of a calorie deficit will be adaptation to hunger, namely, a decrease in the rate of metabolic processes. Therefore, a return to a high-calorie diet will inevitably lead to the accumulation of fat.

Experienced nutritionists will say out loud - fast, but not longer than three days. On this, schemes with alternating calories are built. Even the most accurate 1200 calorie weekly and hourly diet should be a temporary measure that disciplines and reinforces the habit. Start by cleaning your diet from high-calorie foods, sugar, convenience foods. Fill your meals with vegetables, healthy fats and proteins. Don't starve yourself: just add half an hour of physical activity a day to increase your calorie burn, and eat right.

To remove extra centimeters in problem areas, you must first pay attention to your diet. To get quick results, it is recommended to adjust the menu and carefully monitor the calories consumed. It gained particular popularity 1200 calorie daily menu from simple products, which was developed by nutritionist Kovalkov.

Thanks to his work, not only a low-calorie diet appeared, but also the right diet, which allows you to quickly get in shape. It is worth understanding what the menu is, although it is completely balanced, it is not suitable for certain periods of life. These include adolescence, lactation, childbearing, when diagnosing diseases of the endocrine system. In other cases, if you follow the 1200-calorie menu, you can lose weight quickly and effectively.

At the heart of his low-calorie menu is a simple rule for the ratio of BJU or proteins, fats and carbohydrates. To get the desired result, every day their proportion should be 15 to 30 to 55. At the same time, it is recommended to consume only complex carbohydrates. That is why fiber is included in an exemplary low-calorie nutrition menu.

In order for the low-calorie menu to be effective, it includes various plant fibers that allow you to get as much energy as possible, and also provide a fairly long feeling of satiety, activate the intestines, and prevent various congestion.

It is also worth paying attention to the fact that the menu includes a large and varied list of products. Moreover, reviews and results when following this menu confirm its effectiveness in losing weight. However, there are exceptions. In particular, the menu does not include meat, fish delicacies, a variety of pickles, any pastry made from pastry, alcoholic drinks, products obtained by pickling and canning.

What do experts advise for compiling a low-calorie menu for weight loss?

To get the maximum result and get rid of extra pounds as soon as possible, it is recommended to consider the following recommendations:

• Daily meals should be distributed over the hours.
• Dairy products are on the menu daily. Moreover, every day before going to bed you need to drink a glass of kefir, yogurt, milk or other similar product.
• A positive feature of dietary fiber is that it promotes rapid weight loss and at the same time is a source of complex carbohydrates. All this allows you to get enough for a long time and quickly lose weight. Therefore, it is very important for nutrition to balance the menu in terms of fiber content.
• For cooking, it is recommended to use such types of heat treatment as baking, boiling, cooking in a double boiler. Frying and deep-frying is best avoided.
• Mandatory daily calorie counting.

Thus, a low-calorie diet for 1200 calories per day with recipes does not have complicated rules and guidelines. If you follow simple recommendations, you can quickly achieve results. And thanks to the variety of allowed products on the menu, you can eat with pleasure.

Indicative low-calorie menu for 7 days

Tasty and nutritious meals can also be prepared from lean meats, fish, dairy products, fruits and vegetables. This eliminates the possibility of breakdowns. A varied menu will not allow you to get used to certain dishes. Moreover, even if the sample menu does not quite fit, you can pick up other recipes with allowed products that you like better. The only thing to keep in mind is the calorie content of the diet.

An indicative diet menu for weight loss is shown in the table below.

How to eat right and tasty? Simple menu recipes

One of the main problems of any menu is its monogamy. Because of this, losing weight people quickly get used to the menu and are much more prone to breakdowns. A large number of recipes that will come in handy when compiling a menu of proper nutrition for weight loss for 1100-1200 calories per day will make it possible to make it as varied and tastier as possible. In addition, all the dishes below are prepared using gentle heat treatment methods, which will maximize the usefulness of food.

Fish baked in the oven in Russian style

For this dish, you must purchase a carcass of river or sea fish in advance. Size is medium. In addition, you will need vegetable oil, 1 medium-sized onion, hard cheese (you can use cheese) - 20 g.

The cooking algorithm is shown below:

• The carcass must be cleaned and divided into small portions. Each must be salted, wiped with seasonings. After that, they should be laid out on a baking sheet or in a baking dish.
• Chop the onion and drizzle lightly with vegetable oil. It is placed on top of the fish.
• Products are covered with a sheet of foil.
• Place the baking dish in the preheated oven.
• When ready, take out a baking sheet, remove the foil, sprinkle with grated cheese and herbs on top. Put in the oven for a couple more minutes.

Delicate cheese soup

For the recipe you will need:

• potatoes - 2 pcs.;
• parsley root - 2 pcs. (can be replaced with celery);
• zucchini - 1 pc.;
• bell pepper - 1 pc.;
• carrot - 2 pcs.;
• processed cheese - 1 pc.

All root crops need to be crushed and boiled until tender. After that, the resulting products are crushed with a blender. Salt, spices, processed cheese are added. The resulting mixture is brought to a boil.

To facilitate the process of losing weight and proper nutrition, following a low-calorie menu, nutritionists recommend following these tips:

• It is believed that a slight weakness, a decrease in efficiency is a normal reaction of the body to a change in the usual nutrition menu when losing weight. You should only worry if this situation lasts for a long time.
• If important meetings are coming up in the near future, work with increased mental activity, then for this period it is best to abandon the weekly menu described above.
• For a proper diet menu, you need to drink plenty of water every day.
• 1200 calories per day is the norm that the body needs. Do not underestimate it and eat less food to improve the result.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

Content

One of the most harmless to the health of the body, and at the same time effective, is considered a 1200-calorie diet - the daily menu for weight loss is compiled so that the total calorie content of the foods eaten per day does not exceed the figure indicated in its name. At the same time, there are very few strict restrictions in the diet, nutrition is balanced, and extra pounds go away due to the reduction of body fat, and not due to the reduction of excess water in the body.

What is the 1200 calorie diet

The 1200 calorie a day diet takes into account all the basic principles of proper healthy eating. A daily healthy diet is typically between 1,700 and 2,200 calories per day, depending on the active lifestyle you lead. By reducing the calorie content of the menu to 1200 calories, you significantly reduce this figure, which over time will lead to a loss of up to 700 g of excess weight daily.

At the same time, your body continues to receive the necessary minimum of carbohydrates, proteins and vitamins, so you lose weight due to accumulated body fat. In cases where the number of incoming calories is much lower than the norm, sometimes the principle of accumulation works, and you do not lose weight, but, on the contrary, paradoxically begin to gain weight, which makes very many mono-diets ineffective.

Diet principles

Like most diets, there are a set of certain basic rules that, if not followed, will significantly impair the final results of the diet. The key principles of the 1200 calorie diet are as follows:

• The total calorie content of all meals eaten should not exceed 1200 calories.
• When compiling a daily menu, follow the 15-30-55% (BJU) scheme.
• Also use the principle of fractionation - three main meals, calorie content up to 300 calories, and two snacks of 150 calories.
• The basis of the diet should be raw vegetables and fruits.
• The menu should be as varied as possible.
• Replace meat with fish for at least three days a week.

The main advantage for those with a sweet tooth is the fact that when losing weight on such a diet, there is no strict ban on sweets. Although it is desirable to limit the consumption of fast carbohydrates (flour) and completely eliminate sugary carbonated drinks. It is advisable to avoid food fried in animal oil, to refrain from smoked meats and pickles. It is necessary to drink 1.5-2 liters of water without gas - this is a drinking regimen.

Sample menu for 1200 calories per day

What would a 1200 calorie a day diet look like? An example of a 1200 calorie diet is the most sparing diet. Breakfast should be hearty, your choice: eggs (hard boiled or scrambled eggs), porridge on the water, oatmeal, rice or buckwheat, cottage cheese casserole, cheese sandwich. For lunch, a hot dish (all kinds of soups) plus a vegetable salad is a must. For dinner, which, if possible, should take place three to four hours before bedtime - low-fat boiled or baked meat (beef, poultry) or fish.

In the morning and afternoon snacks, eat some fruit or 30-50 g of dried fruit. If the feeling of hunger is strong, you can eat a little salad or low-fat cottage cheese, drink a glass of kefir. For your own convenience, in advance, on weekends, make a clear menu for the week using the calorie table. It can be revised depending on your condition, but it will be easier for you if you understand how many calories one dish or product includes.

1200 calorie a day food set

In addition to food calorie tables, you can use the knowledge of the calorie content of a given amount of specific prepared meals to understand what kind of food for 1200 calories per day you like and create a menu based on personal nutritional preferences. Keep in mind that the energy value of the dish will vary depending on the method of its preparation and dressing.

• 180 g of mashed potatoes with milk;
• 180 g pasta with grated 30 g hard cheese;
• 150 g lean ground beef cutlets;
• 180 g homemade cabbage rolls.

• 150 g of vinaigrette in unrefined vegetable oil;
• 90 g of cottage cheese with a spoonful of sour cream;
• scrambled eggs for two eggs.

• one baked potato;
• 160 g chicken broth;
• 120 g vegetable borscht;
• one medium cottage cheese (80 g) with a spoonful of sour cream;
• one medium apple or banana.

Calorie food table for weight loss

The main difficulty will be counting calories. An important condition is that under no circumstances should you exceed the daily maximum allowable limit of 1200 calories. Pay attention not only to the initial number of calories contained in the product, but also how it changes with one or another method of preparing it. For example, potatoes are better to bake than boiled, a spoonful of sugar will add forty calories to your tea, and a bowl of steamed buckwheat contains three times fewer calories than buckwheat porridge cooked in the usual way.

Food calorie table:

1200 calorie menu for the week

An approximate weekly menu for 1200 calories for weight loss might look like this:

The first day:

• Breakfast: any cereal, coffee or tea, a slice of whole grain bread with hard cheese.
• The second breakfast is an apple.
• Lunch: vegetable soup, baked chicken breast fillet.
• Snack after two or three hours - a glass of yogurt or kefir.
• Dinner: stewed cabbage, carrot and apple salad, juice.

Second day:

• Breakfast: scrambled eggs or scrambled eggs, cheese sandwich.
• Second breakfast - a couple of spoons of oatmeal.
• Lunch: buckwheat porridge with mushrooms, fresh vegetable salad with sour cream.
• Snack - banana, 20 g of prunes or raisins.
• Dinner: salmon fillet baked with fresh vegetables, a glass of yogurt

Day three:

• Breakfast: rice porridge, one cheesecake with a spoonful of sour cream, a slice of hard cheese.
• Second breakfast - half a glass of any berries or 100 g of any fruit.
• Lunch: one stuffed pepper, beetroot salad with prunes, fruit drink or juice.
• Snack - orange, 30 g dried apricots.
• Dinner: chicken fillet baked with cauliflower, 150 g of fermented baked milk.

Day four:

• Breakfast: cottage cheese casserole with sour cream and honey, coffee or tea.
• The second light breakfast is 100 g of steamed buckwheat or a boiled egg.
• Lunch: sauerkraut soup, steamed vegetables.
• Snack - a pear or half a grapefruit.
• Dinner: steamed beef cutlet with warm carrot salad, a glass of kefir.

Day five:

• Breakfast: millet porridge with dried apricots.
• Second breakfast - cheese sandwich, coffee.
• Lunch: Finnish fish soup.
• Snack - 100 g of buckwheat steamed on kefir.
• Dinner: baked sea bass with rice, radish and cucumber salad.

Day six:

• Breakfast: oatmeal, green tea.
• Second breakfast - 100 g of grapes.
• Lunch: seaweed salad, chicken broth with egg, a slice of whole grain bread.
• Snack - half a glass of berries or an orange.
• Dinner: chicken fillet with grilled vegetables, a glass of natural fat-free yogurt.

Day seven:

• Breakfast: curds with sour cream, coffee.
• The second breakfast is a banana.
• Lunch: spinach soup, carrot salad with apple.
• Snack - 150 g of steamed buckwheat.
• Dinner: baked beef with mushrooms, vegetable salad, a glass of yogurt.

Getting out of the diet

In order not to harm your health, you need to ensure the correct entry and exit from the 1200 calorie diet. When you start to lose weight, reduce the total number of calories in your diet gradually. When leaving the diet, gradually increase the energy value of the food you eat. Add protein foods and vegetable fats, then the amount of animal fats, and lastly - carbohydrates.

How long can you stay on a 1200 calorie diet

The duration of the diet for more than three weeks is not recommended. Even if you feel great, take a break from the diet for one to three months in order to speed up the slowed down metabolism and bring the water-salt balance back to normal. This is also useful from a psychological point of view - a constant restriction subconsciously sets the body to accumulate fat reserves, so weight loss may stop.

Pros and cons of the diet

As already described, a low-calorie 1200-calorie diet is quite safe for health and is suitable for very many women. The undoubted advantages include the ability to eat almost any food without any restrictions. You can lose about 500 g per day on such a diet. Of the main disadvantages is the need to calculate the number of calories of all foods and dishes eaten.

Contraindications

This diet is not for active people. If the daily rate of calories expended exceeds 2000, it is dangerous to sit on such a diet, as this can lead to a sharp decrease in vitality and weakening of the body. Chronic diseases of the gastrointestinal tract, metabolic disorders and all kinds of hormonal disorders are also contraindications for this type of diet.

The easiest and fastest way to achieve significant and lasting changes in weight loss is to form healthy eating habits and stick to them for life.

That's why we designed a delicious 1200 calorie menu with simple, inexpensive ingredients. You do not have to puzzle over lunch or dinner. The menu is for the whole week.

Important: For long-term weight maintenance, eat a healthy diet on a regular basis.

What you need to know about the PP diet

A healthy, low-calorie diet should be about 500 calories less than your regular diet. This approach will help you lose 0.5 kg per week. For some, this figure will be 1200 calories.

1200-calorie diets are great for women over 50 who lead a sedentary lifestyle.

If you have a higher activity level, check out the calorie meal plans.

In short, this diet works. Eat fewer calories than you expend and your body will definitely start burning fat. Please note that it is not recommended to consume less than 1200 calories per day. It is very difficult to get enough nutrients such as calcium, protein and magnesium.

Add strength training and the right amount of protein to your diet so you don't lose muscle mass. Otherwise, your metabolism will drop, and the weight will soon return.

Plan your day

Food is fuel, but many of us don't eat because we're hungry. We eat when we are bored or nervous. We eat because something is so delicious that we just can't get enough. Sometimes we just eat because the food is in front of our eyes.

People call this type of food "snacking" and consider it a bad habit. But the right snacks can actually be good for your health.

The biggest problem you can face with a 1200 calorie restriction is hunger, which can undermine your resolve.

One way to combat hunger pangs is to parse calories. Don't limit yourself to just three meals. Add at least one snack. Be sure to include plenty of high-volume foods that will help you feel full on fewer calories. Salads, vegetables, soups, and fruits with a high water content, such as watermelon or grapefruit, will increase satiety even when low in calories.

Fluid is an important part of a healthy regimen. Before eating, drink a glass of water. Perhaps you are not hungry, but just thirsty. If after 10-15 minutes the hunger does not go away, start eating.

And remember, your goal is to reach a healthy weight, not starve yourself. Don't go overboard with food restrictions.

1. 1200 calorie menu

Day 1

Breakfast

Combine 3/4 cup bran flakes, 1 banana, and 1 cup skimmed milk in a bowl.

Dinner

Make a sandwich: 1 wheat pita bread, 75 g turkey breast, 1/2 roasted pepper, 1 tsp. mayonnaise, mustard and lettuce. Serve with one slice of mozzarella cheese and a kiwi wedge.

Dinner

• 125 g fried flounder with fresh tomatoes. Sprinkle everything with 2 tablespoons of grated Parmesan cheese. Boil a handful of buckwheat and broccoli for a side dish.
• For dessert, you can enjoy a portion of ice cream.

Day 2

Breakfast

• Smoothie: 1 cup frozen berries, 1/2 banana and 250 ml skim milk.
• Boil 1-2 extra eggs.

Dinner

Prepare a bowl of vegetable soup: potatoes, carrots, broccoli, herbs, green peas. + a slice of black bread.

Dinner

• Grill 125 g chicken breast in soy sauce. Serve 2 baked potatoes.
• Salad: a handful of fried spinach with garlic, tomatoes. Top with olive oil.

Day 3

Breakfast

• Oatmeal in skimmed milk with 1 tsp. honey.
• One apple.

Dinner

• Chicken salad: 125 g boiled skinless chicken breast, a handful of red grapes, 1 tbsp. l. almonds, 1 tbsp. l. mayonnaise and 1 tbsp. l. plain, unsweetened Greek yogurt.
• One banana.

Dinner

• Salad: 125 g boiled shrimp. 1 baked potato, spinach. Top with unsweetened Greek yogurt.
• 25 g of chocolate or any yummy for 100 - 150 calories.

Day 4

Breakfast

200 g curd mass with a pinch of peanuts.

Dinner

• Tomato soup: tomato, potato, onion.
• A piece of black bread.
• Cucumber.

Dinner

• 125 g boiled salmon.
• 100 g of boiled cereals (for example, buckwheat).
• One apple.

Day 5

Breakfast

Mix dry cereal with a handful of fruit and pour a glass of skim milk.

Dinner

• Quesadilla: Put boiled beans, a little grated cheese, red pepper, tomato on a corn tortilla. Cover with the second tortilla and microwave for 30 seconds.
• Cucumber.
• Yogurt without sugar.

Dinner

• 75 g fried pork tenderloin.
• Stewed zucchini puree with lettuce. dressing - olive oil
• Chocolate or ice cream for dessert (100 to 150 calories).

Day 6

Breakfast

• Bread (or whole grain waffle) with a banana and a spoonful of honey.
• 1 cup skim milk

Dinner

• Pack in pita bread: canned tuna, onion, lettuce, tomato, cucumber. Top with low-fat yogurt.
• One pear.

Dinner

Stew boiled chicken, beans, bell and hot peppers, garlic. Boil brown rice. Mix everything.

Day 7

Breakfast

Poached egg on bread toast with herbs.

Dinner

• Salad: boiled black beans, canned corn, bell peppers, green onions. Top with olive oil.
• Slice of bread

Dinner

• Grilled pork steak. Baked potatoes.
• A handful of berries or one piece of fruit.

2. menu for 1200 kcal for a week

1 day

Breakfast

Oatmeal on the water with a spoon of honey. (Pour oatmeal with a glass of boiling water, leave for 15 minutes. Add a tablespoon of honey)

TOTAL: 176 kcal, BJU (14.15: 1.9: 37.15)

Lunch

Natural yogurt 2%, 150 gr: 90 kcal, BJU (4.3:2:6.2)

Blackberry 100 gr: 31kcal, BJU (2.0:0:6.4)

TOTAL: 121 kcal, BJU (6.3: 2: 12.8)

Dinner

afternoon tea

• Fat-free cottage cheese 100 gr: 71 kcal, BJU (16.5: 0: 1.3)
• Orange: 36kcal, BJU (0.9:0.2:8.1)

TOTAL: 107 kcal, BJU (17.4: 0.2: 9.4)

Dinner

Boiled turkey fillet (boil the fillet in salted water) 200 gr:

260 kcal, BJU (50.6: 20.8: 0)

• Grated carrots, 100g: 32kcal, BJU (1.3:0.1:6.9)
• Beets, 100 gr: 43kcal, BJU (1.5:0.1:8.8)
• White cabbage, 100 gr: 27 kcal, BJU (1.8: 0.1: 4.7)
• Tomato juice: 21kcal, BJU (1.1: 0.2: 3.8)

TOTAL: 387 kcal, BJU (56.3: 21.3: 24.2)

2 day

Breakfast

• Dish: Boiled buckwheat, 150 gr: 198 kcal, BJU (5.4: 5.4: 26.5)
• Pumpkin Juice, 1 tbsp: 38 cal, BJU (0:0:9)

TOTAL: 236 kcal, b 5.4, f, 5.4, y 35.5

Lunch

• Fat-free cottage cheese, 150 gr: 106 kcal, BJU (27.75; 0; 1.95)
• Kissel from apples, 1 tbsp: 97 kcal; BJU(0.1; 0.1: 23.7)

TOTAL: 203 cal BJU (27.85: 0.1: 25.65)

Dinner

• Beetroot soup (vegetable soup: boil beets, add potatoes, half a chopped onion). 200 gr. 72 kcal, BJU (1; 4; 8.4)
• Lemonade 1 tbsp 39 kcal BJU 0:0:6.4

TOTAL: 276 kcal, BJU (14: 7: 46.4)

afternoon tea

• Fruit salad (fruit cut and mixed)
• Strawberries 100 gr: 41kcal, BJU (0.8: 0.4: 7.5)
• Apricot 100 gr: 44 kcal, BJU (0.9: 0.1: 9)
• Pear 100 gr: 42 kcal, BJU (0.4: 0.3: 10.9)

TOTAL: 127 kcal, BJU (2.1: 0.8: 27.4)

Dinner

Mushroom soup (bring water to a boil, add any mushrooms, fry onions and carrots, add to water, add barley, add potatoes, cook until tender).

100 gr: 50 kcal, BJU (0.7: 2.3: 3.1)

Boiled beef 100 gr: 175 kcal BJU (25.7: 8.1: 0.2)

Green tea 1 cup: 0.

TOTAL: 240 kcal, BJU (27.5: 10.6: 7)

3 day

Breakfast

TOTAL: 391 kcal, BJU (16.8: 23.5: 32.35)

Lunch:

Orange, 2 pcs: 36kcal, BJU (0.9: 0.2: 8.1)

Dinner:

TOTAL: 307 kcal, BJU (36.7: 23.15: 72.9)

Afternoon snack:

Natural yogurt 2% 150 gr: 90kcal BJU (4.3: 2: 6.2)

Dinner:

• Fat-free cottage cheese 150 gr: 106 kcal, BJU (27.75; 0; 1.95)
• Apple 3 pcs: 141kcal, BJU (1.2: 1.2: 29.4)
• Green tea

TOTAL: 247 kcal, BJU (28.95: 1.2: 31.35)

Day 4

Breakfast

• Barley porridge 200 gr: 152 kcal BJU (4.6: 0.6: 31.4)
• Plum compote 1 tbsp: 96 kcal BJU (0.5: 0.0: 23.9)

TOTAL: 248 kcal, BJU (5.1: 0.6: 55.3)

Lunch:

Dinner

• Celery soup 200 gr (boil celery, onion, potatoes and other vegetables): 74kcal BJU (3.2: 3.6; 9)
• Boiled quail 200 gr: 268 kcal BJU (43.6: 9: 0)
• Spinach 100 gr: 22 kcal BJU (2.9: 0.3: 2.0)
• Green tea

TOTAL: 364 kcal, BJU (49.7:12.9:11)

afternoon tea

Dinner

• Steamed chicken breast 200 gr: 226 kcal BJU (47.2: 3.8: 0.8)
• Boiled beans 200g: 246kcal BJU (15.6:1:43)

TOTAL: 472 kcal, BJU (62.8: 4.8: 43.8)

Day 5

Breakfast:

• Boiled egg 2 pcs: 160kcal BJU (12.7: 10.9: 0.7)
• Rye bread, 100 gr: 165 kcal, BJU (13:3:40)
• Pear juice: 69kcal BJU (0.8:0.6:22)

TOTAL: 394kcal, BJU (26.5:14.5:62.7)

Lunch

• Fruit salad (chop ingredients and mix)
• Kiwi 1 piece: 48kcal BJU (1: 0.6: 10.3)
• Apple 1 pc: 47 kcal BJU (0.4: 0.4: 9.8)

TOTAL: 131 kcal, BJU (2.3: 1.2: 28.2)

Dinner:

• Rassolnik 200 gr: 84 kcal BJU (2.8: 4.0: 10.0)
• Boiled rice 100 gr: 78kcal, BJU (5.3: 16.6: 62.1)
• Lemonade 1 tbsp 39 kcal BJU (0:0:6.4)

TOTAL: 201 kcal, BJU (8.1:20.6:72.1)

afternoon tea:

• Cottage cheese casserole 100 gr: 168 kcal BJU (17.6: 4.2: 14.2)
• Green tea

Dinner:

• Steamed chicken breast 100 gr: 113 kcal BJU (23.6: 1.9: 0.4)
• Tomato 3 pieces: 45 kcal BJU (3.3: 0.6: 11.1)
• Cucumber 2 pcs: 30 kcal BJU (1.6: 0.2: 5.6)

TOTAL: 188 kcal, BJU (28.5: 2.7: 17.1)

Day 6

Breakfast

• Omelet 150 gr (beat eggs with milk, fry in a pan): 276 kcal BJU (14.4:23.1:2.85)
• Tomato 2 pcs: 30kcal, BJU (2.2: 0.4: 7.4)
• Apple compote 1 cup: 85 kcal, (0.2: 0.0: 22.1)

TOTAL: 391 kcal, BJU (16.8: 23.5: 32.34)

Lunch

• Fat-free cottage cheese 50 gr: 35.5 kcal BJU (8.25: 0: 0.65)
• Kissel from apples 1 tbsp: 97 kcal, BJU (0.1; 0.1: 23.7)

TOTAL: 132.5 kcal, BJU (8.35: 0.1: 24.35)

Dinner

Boiled crucian carp (boil fish in salted water) 200 gr: 204 kcal, BJU (20.7: 2.1: 0)

• Lettuce 100 gr: 12kcal, BJU (1.2: 0.3: 1.3)
• Parsley 100 gr: 47 kcal, BJU (3.7: 0.4: 7.6)
• Cucumber: 15 kcal, BJU (0.8; 0.1: 2.8)
• Tomato: 15kcal, BJU (1.1: 0.2: 3.7)

TOTAL: 293 kcal, BJU (27.5: 3.1: 15.4)

afternoon tea

Tomato juice 200 gr: 42 kcal BJU (2.2: 0.4: 7.6)

Dinner

• Boiled rabbit 100 gr: 155 kcal BJU (21: 8: 0)
• Stewed beets 100 gr: 106 kcal BJU (5.7: 2.2: 15.5)
• Green tea

TOTAL: 303 kcal, BJU (26.7: 10.2: 15.5)

Day 7

Breakfast

• Boiled buckwheat (150 gr): 198 kcal BJU (5.4: 5.4: 26.5)
• Pumpkin juice, 1 tbsp: 38 cal, BJU 0.9.0.

TOTAL: 236 cal, b 5.4, f, 5.4, y 35,

Lunch

Natural yogurt 2% 150 gr: 90kcal, BJU (4.3: 2: 6.2)

Dinner

• Onion soup (add a lot of onion and pepper to the vegetable broth) 200g: 88kcal (2.8:5.4:8.0)
• Grilled turkey fillet 150 gr: 126 kcal BJU (27.8: 1.05: 0)
• Cucumber 1 piece: 15 kcal 15kcal BJU (0.8: 0.1: 2.8)
• Tomato 1 pc: 15 kcal BJU (1.1: 0.2: 3.7)

TOTAL: 244 kcal, BJU (32.5: 6.75: 14.5)

afternoon tea

• Orange 1 pc: 36kcal, BJU (0.9: 0.2: 8.1)
• Fat-free cottage cheese 200 gr: 142 kcal BJU (33: 0: 2.6)

TOTAL: 178 kcal, BJU (33.9: 0.2: 10.7)

Dinner

• Grilled trout 200 gr: 194kcal BJU (38.4: 4.2: 0)
• Boil celery in salted water 200 gr: 24kcal BJU (1.8: 0.2: 4.2)
• Carrot juice 150 gr: 42 kcal BJU (1.65: 0.15: 9.6)
• Tomato 2 pcs: 30kcal, BJU (2.2: 0.4: 7.4)

TOTAL: 290kcal, BJU (44.05: 4.95:21.2)

An example of a protein menu for 1200 kcal per day

Breakfast:

• Cheesecakes (150 g of cottage cheese, knead with a fork, combine with one egg and flour, sugar to taste, fry in butter, add berries, such as raspberries): 105kcal, BJU (4.8: 2.7: 6.2)
• Coffee without sugar: 2 kcal, BJU (0.2: 0: 0.3)

TOTAL: 107 kKol, BJU (5: 2.7: 6.5)

Lunch:

Milk jelly with orange (pour gelatin with 1 glass of milk, leave for 40 minutes, cut the orange and arrange it in molds, pour, cool in the refrigerator until it hardens) 200 gr: 96.6 kcal, BJU (6.8: 2.8 :12)

Dinner:

• Boiled chicken fillet, 200 gr: 306 kcal, BJU (60.8: 7: 0)
• Baked eggplant, 100 g: 39.4 kcal, BJU (1.3: 1.8: 4.6)
• Green tea

TOTAL: 345.4 kcal, BJU (62.1: 8.8: 4.6)

afternoon tea:

Fat-free cottage cheese, 100 gr: 71 kcal, BJU (16.5: 0: 1.3)

Dinner:

• 2 boiled eggs: 160kcal BJU (12.7: 10.9: 0.7)
• Tomato 2 pcs: 30kcal, BJU (2.2: 0.4: 7.4)

TOTAL: 190 kcal, BJU (14.9: 11.3: 8.1)

An example of a 1200 kcal lenten menu

Breakfast:

Oatmeal with banana and nuts (100 g of oatmeal pour boiling water when it swells, add 50 g of walnuts, 100 g of banana)

Orange juice

TOTAL: 279kcal, BJU (6.7: 9.6: 44.8)

Lunch:

Baked apples (remove the top from the apples and pick out the middle, put a teaspoon of honey, 20 g of raisins, a pinch of cinnamon in the center, bake:

337 kcal, BJU (1.8: 0.9: 88.2)

Dinner:

Vegetable borscht with lentils (cook ordinary borscht, but without meat, throw beets, lentils, potatoes and fried onions and carrots into boiled water) 200 gr: 66 kcal, BJU (3.8: 0.8: 11.8)

Barley porridge with mushrooms (boil mushrooms in advance, put barley a few minutes before boiling) 200 gr: 230 kcal, BJU (8.8: 7: 32.8)

TOTAL: 296 kcal, BJU (12.6: 7.8: 44.6)

afternoon tea:

Avocado crispbread (put a slice of avocado on a toasted piece of whole grain bread, salt, sprinkle with lemon juice) 75 gr: 126 kcal, BJU (2.5:7.6:11)

Dinner:

Stewed Beijing cabbage with bulgur (stew Beijing cabbage in plenty of water, add bulgur, tomato paste, salt, garlic, pepper) 300 gr: 150 kcal, BJU (7.2: 0.9: 30.6).

Even from simple products, you can make the right nutrition for the week ahead to get guaranteed results.

(10 ratings, average: 3,50 out of 5)

The menu of proper nutrition for the normalization of metabolism and weight loss, compiled for a week, helps to get rid of extra pounds and improve well-being in the shortest possible time. A healthy lifestyle is gaining fans, but the debate around PP (proper nutrition) and its features does not subside.

The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms is due to the fact that fast carbohydrates, such as cakes and sweet buns, completely leave the diet. They are called fast because they are absorbed in a short time, while they do not provide useful substances, but immediately go into body fat.

The exclusion of such carbohydrates from the menu gives the body the opportunity to process existing fats, rather than accumulate new ones.

Secondly, food occurs in small portions, at short intervals. Thanks to such a schedule of meals, satiety is always felt, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.

The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membrane, but it is not recommended to eat them for dinner because of sugar.

The best time to eat an orange is lunch or dinner. Likewise with the rest of the products. Carbohydrates should be eaten in the morning, while vegetables are much healthier for dinner. Fish is well digested in the evening, and for lunch you can eat meat. Through this eating pattern, the body can get the maximum benefit from the food received.

As a result, all of the above actions accelerate the metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis of a beautiful figure

How much weight can you lose with proper nutrition

Having developed a PP menu for a week for weight loss, you should not expect instant results. Before the metabolism accelerates, it takes time. Kilograms lost in the first week - water. Puffiness disappears and the correct metabolism is restored. The result also depends on physical activity, the more it is, the faster the process of losing weight.

Sudden weight loss is very unhealthy, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely about 3-4 kg per month with average physical activity. Such activity includes cardio training 3-4 times a week, daily walks lasting from 20 minutes.

You can increase weight loss by doing more exercise. For example, by doing a full strength workout 6 times a week, weight loss can increase by another 2 kg.

It is important to remember that weight loss is an individual process. The number of kilograms dropped depends on the initial overweight. The larger it is, the faster the weight loss.

And, with each kilogram dropped, it is more and more difficult for the body to part with its reserves, therefore, the longer you sit on the PP, the slower the process of losing weight will go.

But this does not mean that a healthy diet has stopped working, it means that the body begins to process the last reserves "for a rainy day." During this period, it is better to put down the scales and start measuring body volumes, the change in which is tracked more clearly.

There are several principles of proper nutrition, therefore, when compiling a PP menu for a week for weight loss, you need to consider all of them:

What to Avoid While Eating Right

The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:

What foods can and cannot be eaten with proper nutrition for weight loss

Can:

Available in very small quantities:

• vegetables containing starch;
• cheese (fat content up to 30%);
• fruits in small quantities;
• cottage cheese.

It is forbidden:

• alcohol;
• corn;
• bakery;
• sugar.

How to make a menu

Before compiling a PP menu for weight loss for a week or a month, you must:

1. Assess the level of physical activity.
2. Calculate the daily calorie requirement.

The level of physical activity can be:

Once the level of physical activity is determined, the kcal norm can be calculated using the formula:

(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity

Sample menu for a week with a daily calorie content of 800 calories

When eating at 800 kcal per day, 3 meals a day are provided, there are no snacks. Cook vegetables and meat without oil. Can be stewed, steamed and baked. Dairy products are defatted or low fat.

The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.

Approximate menu for a week containing 1000 calories per day

The PP menu for a week for weight loss with a daily calorie content of 1000 kcal is recommended for a sedentary lifestyle, as well as for those who have a slow metabolism.

With this diet plan, 5 meals are provided.

Vegetables can be steamed, baked and stewed. Adding oil should be avoided.

Dairy products are either low fat or low fat.

Approximate menu for a week containing 1200 calories per day

The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With such a diet, it is recommended to increase the daily load, as well as conduct full-fledged workouts 3 times a week.

There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to maintain the general principles of proper nutrition.

Sample menu for a week with a daily calorie content of 1500 calories

For the most active, a menu for 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. The menu is also suitable for those whose work is associated with heavy physical exertion.

The diet remains the same as with the 1200 kcal menu.

Recipes for first courses with proper nutrition for weight loss

Green borscht

1. Chop the meat into cubes and cook until fully cooked.
2. Add seasonings to the broth.
3. Add potatoes to broth and cook until done.
4. Sauté the onion until golden brown.
5. Boil eggs, cool, peel and finely chop.
6. Wash the sorrel and chop.
7. Add sorrel, onion, eggs to the broth.
8. Boil for 5 more minutes. with closed lid.
9. Let the borscht brew for 15-20 minutes.

Chicken noodle soup

1. Boil the meat in a whole piece until tender.
2. Remove meat from broth.
3. Add seasonings to the broth.
4. Add vegetables to broth and bring to a boil. Then lower the noodles there and cook for 5-7 minutes.
5. Cut the chicken meat into cubes and add to the finished dish.

Main dishes

Baked salmon with vegetables

1. Remove bones from fish, rinse and pat dry with paper towels. Place in a convenient container and drizzle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
2. Divide the broccoli florets and open them.
3. Place marinated fish and broccoli on a baking sheet.
4. Bake in the oven at 201° for 25 minutes.

Meatballs with sour cream sauce

• Minced meat (chicken or turkey) - 399 g;
• ground ginger - 21 g;
• onion (chopped) - 201 g;
• carrot (chopped) - 99 g;
• garlic puree - 10 g;
• sour cream - 99 g.

1. Add salt, spices, ginger and garlic to minced meat. To stir thoroughly. Make small balls from the mixture.
2. Lightly fry the meatballs in a dry frying pan.
3. Fry vegetables until golden brown. Add sour cream and some water. Simmer some more.
4. Put the meatballs in a baking dish and pour over the sour cream sauce. Bake at 180° for 25 minutes.

Salads

Bean and Pepper Salad

1. Pour boiling water over frozen beans and bring to a boil again.
2. Cut pepper.
3. Mash the garlic in a press.
4. Mix all ingredients and season.

Seafood salad

• Sea cocktail (frozen mixture) - 499 g;
• cucumber - 1 pc.;
• lettuce leaves - 51 g;
• olive oil - 2 tbsp. l.;
• tomato (vegetable) - 1 pc.;
• soy sauce - 2 tbsp. l.

1. Boil a sea cocktail and let it cool.
2. Mix oil and sauce.
3. Put lettuce leaves on the bottom of the salad bowl.
4. Cut the tomato and cucumber into strips and put on top of the lettuce leaves. Drizzle with a little dressing.
5. Put a sea cocktail on top of the vegetables, salt and season with the remaining mixture of oil and sauce.

Dessert

Cottage cheese casserole in the microwave

1. Beat eggs and cottage cheese.
2. Add sweetener to the resulting mass.
3. Cut the fruit into cubes and add to the curd mass.
4. Put the dish in the microwave for 3 minutes. With a power of 750 watts.

Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.

Raffaello PP

• grapes - 15 berries;
• soft cottage cheese - 99 g;
• protein - 51 g;
• ground cashew nuts - 70 g.

1. Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
2. Dip each grape into the curd mixture.
3. Roll the resulting balls in ground cashews.
4. Let the sweets rest in the refrigerator for 20 minutes.

The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can become suitable if you replace prohibited foods with permitted ones.

The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but a new way of life.

Article formatting: Mila Fridan

Video about Proper Nutrition (PP)

The principles of proper nutrition: