Menu for a week to lose weight with recipes and shopping list

Thus, the owner of the perfect figure, you need to adjust your diet. Not necessarily sit on a strict diet, but need to control everything eaten foods. To protect against interference, and careful consideration on the topic of what to cook, you should in advance a menu for a week for weight loss.

Menu for a week eating right to lose weight

Desire-to lose weight

The basis of the right diet for weight loss:

  • Exclusion of harmful products;
  • Their use in the right combination;
  • Calories count;
  • the observance of the regime of the day.

Such a System may also periodically small culinary can weaken. But it is important that the purity of the digestive tract and regular food for the rearing of him substances, waste products and toxin.

List of foods for the right diet menu

In the diet the correct diet necessarily meat, fish and seafood should be fruits. Best to choose lean. The fillet of skinless poultry, rabbit meat, lean beef, perch, Pollock, salmon, Dorado, and all of your favorite shrimp and Calamari. Sometimes you may lean Steak from the pork.

Vegetables, fruits can eat, and all in large quantities. Not prohibited, potatoes, bananas, and grapes. The truth is, you need to moderate portions are taken.

Also in the described menu includes:

  • Nuts (Pine Nuts, Walnuts, Almonds, Cashew Kernels);
  • Cereal (oats, Bulgur, rice, pasta from durum wheat, buckwheat);
  • Legumes (Chickpeas, Beans, Lentils).

Recipes the right diet for 7 days

Menu for 7 days, you can yourself according to your wishes.

Breakfast each day will consist of cereals. Lunch – fish or meat with low-calorie side dishes. Dinner – from light salads and/or milk products. Snacking on fruit, berries and nuts.

Oatmeal with pumpkin for Breakfast

Ingredients: 420 G pumpkin pulp, 90 ml of purified water, sugar or honey to taste, 1 tbsp milk, 90 G of quick oatmeal, pinch of salt, walnuts to taste.

  1. Vegetable marrow cut into small cubes. Covered with cold water and cook until soft. The pumpkin should be soft.
  2. In the container the milk is flowing. Once the liquid is boiling, is added, oatmeal, salt, sugar.
  3. Mass prowariwajetsja 1 Minute and remove from the heat. The porridge is served under the lid, 6 to 7 minutes, and hot to the table.

Lean beef with broccoli for lunch

Ingredients: 160 grams of lean beef, 220 G of broccoli, 1 tbsp olive oil, salt.

Beef-with-Broccoli
  1. The meat is covered with salt, wrapped in foil and baked 45 minutes. You can RUB it in and all the spices.
  2. Broccoli boiled in salted water until soft, then fried in olive oil.
  3. The meat is sliced, place on a plate and served with boiled cabbage.

Vegetable salad with feta for dinner

Ingredients: 2 tomatoes, 1 large cucumber, 140 G of lettuce, 1 purple onion, 80 G feta cheese, salt, a handful of bright sesame seeds, 4 tbsp. L. Olive Oil.

  1. Cheese cut into cubes. As you cut the cucumber, onion and tomato.
  2. Salad rips rough hands.
  3. Products are mixed, poured olive oil, salt to taste.

Before serving the appetizer with sesame seeds.

Smaller meals: the menu for the week

The basis of such a diet – consumption of foods, mini servings of paint, strictly according to time.

The usual for most people, full Board is usually not sufficient to fully meet all the needs of the human organism. Long breaks between meals lead to harmful bites in the Form of sweets and fast Food. Smaller meals you can exclude.

There are at least 5 – 6 times per day. The maximum portion of food – 280 – 320 G need to eat always at the same time.

The list of allowed products

Overall, for the group, anything is possible. But this rule applies only to useful products.

Totally fast-Food, ready-made meat products, drinks, sweets need to be ruled out.

But is allowed to eat all the vegetables, fruits, berries, herbs (without exception). They can be added to your diet, all sorts of dried fruits, nuts. Not without meat, fish, cereals and dairy products.

Recipes for the fractionation for a week

  1. Porridge on the water for Breakfast. 60 G of oatmeal poured in 470 ml of boiling water. 25 minutes to stew the porridge to thicken. You can add a little salt or sugar.
  2. Vegetable salad on the second Breakfast. In a bowl, diced cucumber, arbitrarily chopped tomatoes, chopped Dill, mix peas 60 G canned green. Court olive oil, refuels is salted.
  3. Chicken baked in foil with rice for lunch. 120 G of chicken fillet with salt and spices, wrapped in foil and baked until soft. 60 G of rice is brewed separately in boiling water. The finished products are served and are complemented by slices of fresh carrots.
  4. Sandwich with cheese and tomato on the bite. Disc Borodino bread, cut off crusts and with high-quality Butter. Top a slice of fits of low-fat hard cheese and spread the Slices of cherry tomatoes.
  5. Salad of beets and cabbage for dinner. ¼ Of A small fork cabbage finely sliced, kneaded with the hands, with salt. Each of the chopped herbs, coarsely grated red beets, salt added. A salad with olive oil, pepper to taste. Supplement it with a piece of crusty bread.

About as à la carte options to keep the whole week, slightly different ingredients in the dishes. After dinner, another Snack in the Form of unsweetened yogurt, Kefir or low-fat cottage cheese.

A balanced diet for weight loss menu for 7 days

A healthy diet must be varied and balanced. This means that you have an eye for the right ratio of Protein/carbohydrate/fat.

Eating-while-slimming

The carbohydrates are the main energy suppliers. Therefore, at least half of the "daily plate". And, in the ideal case, even a little more. Proteins consumed 4 G should be according to the following scheme – on each kg of the weight of the man or the woman. Fats are also a very important Element for the normal work of the organism. Enough food in an amount of 1.1 G per kilogram of body weight.

The correct selection of the products

  1. Necessary, with a balanced diet in the body is constantly negotiated and cereals. You will have a positive effect on his work in General and make a contribution to weight loss.
  2. Mandatory components of the food – fish and milk products.
  3. In large amounts need to eat vegetables and fruit.
  4. Animal fats are desirable to be replaced by herbal.
  5. Sugar, natural bee honey, dried fruits, nuts, berries, and fruity Desserts.
  6. Reduces the consumption of salt. Exactly this product promotes fluid retention in the body.
  7. Completely alcoholic beverages, shops, juices, Instant coffee, sausages are excluded, pickled products, canned food.

What's cooking with a well balanced diet?

There are many recipes which are ideal to diet a well-balanced diet. You can be the right menu for the week.

Quark in the oven for Breakfast

Ingredients: 380 G low-fat Quark, 90 ml of milk, 1 large egg, 1 tablespoon of oatmeal, sugar.

  1. Ricotta together with the milk in the bowl of a blender. Well-Whipped Cream.
  2. In the mass added to a minimal amount of sugar, oatmeal.
  3. Stir repeatedly.
  4. The mixture is filled into silicone molds and baked for 12 minutes at 190 degrees, and then a quarter of an hour at 150 degrees.

Delicious food for the Breakfast and hot and cold.

Cream soup with celery and carrot

Ingredients: 2 potatoes, ½ kg of carrots, 2 onions, 2 tuber celery, 4 tablespoons of unsweetened yoghurt, ½ L of vegetable broth, olive oil, salt, of each a handful of chopped herbs, pepper from the mill black.

  1. All the vegetables cut fine.
  2. Onion stew in a pan until soft in olive oil with the water. Other vegetables and broth are added. The mass boiled until soft all the components.
  3. The soup through the blender, salt, pepper.
  4. Added To Yogurt.

The finished dish is served with the herbs and dinner.

Menu for fast weight loss for a week

To lose weight quickly per week, must not starve. You just have to cut your calorie food intake and use it exclusively for the preparation of dietary, is not harmful to the character of the products.

Very important is the dinner not later than 3 hours before bedtime. The last meal should be the easiest.

Recipes low-calorie dishes

Casserole made with eggs and cottage cheese for Breakfast

Ingredients: 370 G of cottage cheese, 3 eggs, 25 G of semolina, 8 ml of vegetable oil.

Casserole-from-cottage cheese
  1. All the products are in the bowl of a Mixer. Very thoroughly mix.
  2. Blend is in a heat-resistant Form. The latter goes on a water bath in the oven.
  3. The preparation of the food for 45 minutes. Enough of a medium temperature.

On request, to the casserole, serve low-fat sour cream or unsweetened yogurt.

Turkey breast in lemon Sauce

Ingredients: 620 G Turkey breast, 1 lemon, ½ Cup water, salt, a mixture of pepper, preferred spices.

  1. Fillets of poultry, sliced into thin medallions, season with salt and pepper.
  2. Billet is roasted on the Grill without oil.
  3. In a separate pan juice from the lemon pour with a little water. In him the medallions fall off and 3 – 4 minutes.
  4. The meat is on the plate.
  5. The Sauce blended spices with your favorite and is uwariwajetsja up to the desired thickness.

The bird with the resulting lemon filling.

A list of simple and cheap products

  • In the list of slimming products all the fruit, are immediately grapes, bananas and figs are the exception. Of dried fruits given up, or use the mini servings of paint. Absolutely necessary, in the ration of sour apples and Grapefruits.
  • To choose from Kaş, buckwheat, and oatmeal. If you boil the water, turn out light, tasty and healthy dishes.
  • When choosing meat, it's chicken, Hecke, and lean beef. The affordable products will be able to find in any business.
  • The potatoes in the process of losing weight is better to replace it with zucchini or any variety of cabbage. These vegetables serve as a side dish or a separate dish.

Losing weight is a lengthy process and not always pleasant. Well-structured diet is the key to health, prevent failures, and will be the basis of harmony over a longer period of time.