Menu the right diet for every day for weight loss: recipes

Finally, the time is not, where under the concept of healthy eating means hospital food or diet for those who an increased level of cholesterol, but as a desire, healthy, strong and athletic. The right diet can eat even more delicious dishes, but not go beyond that day-calories, and forget about the problems with overweight or lack of muscle mass. Nevertheless, the main problem in such cases is the diversity. In this article, we will consider in Detail-the menu, the right diet for each day to lose weight with recipes that will force you to radically change your opinion about healthy eating and to reconsider your diet. Also, you know that it is not necessary to limit yourself to the diet and even such dishes, such as Pizza or hamburgers is an incredibly useful, tasty and low in calories.

the right diet for losing weight

The basics of proper nutrition

It is impossible to understand the full scope of what should be a healthy diet, without acquaintance with the basics. These are exactly the rules that allow it to experiment with all the products and dishes. In this case, all of the recipes are on the proper diet for every day to remove any examination of the will and the desire to quickly forget, about the food, and a gastronomic holiday as well, don't want to exclude from its menu, even in normal mode.

Must start with the control of the calories. This is a cornerstone of the physical Form, that will influence on your figure. With a surplus of calories will certainly increase amounts of excess fat, even when working on mass. To eliminate excess fat, a calorie deficit is important. This means that every day you must spend more calories than consume. This, in turn, requires a careful consideration of the nutrition and physical activity, because in such cases, the usual diary is an invaluable helper.

It is important that the lack of calories is not too strong, otherwise the body will switch to "Alarm-slow down mode" and all the fat combustion processes or to stop. We need to learn, not to fool the body by sufficient quantities of food, the avoidance of Hunger, but with a low-calorie food, which will increase the blood sugar level. For example, if your standard is daily calories (depending on metabolism, weight, number of muscle and too much fat) and 2000 calories for weight loss needed, reduce the consumption up to 1750-1850, depending on the objectives. For a quieter burning fat, you reduce calories to 50 per week, to achieve no pronounced effect. In the case of the delay of the process, the Norm of the calories will be reduced, but this should be gradual and not a sharp transition. You must give the body a period of acclimatization is extremely important.

The next important step should be the control of proteins, fats and carbohydrates. Your menu for each day is the right diet for losing weight must be selected on the basis of the ratio of proteins, fat and carbohydrates, which is:

  • Proteins, 30-35%;
  • Fat – 15-20%;
  • Carbs – 45-55%.

Also to note is that Protein must be obtained of the meatless products, such as beef, chicken breast, low-fat dairy products, and fish, due to the large number of healthy fats, oily fish is always welcome. Carbohydrates are preferably slowly (up to 80% of all consumed carbohydrates). Fast better in the morning or directly after Training, while open Protein-carbohydrate window. Fats should be helpful (always from fish, nuts and seeds, and vegetable oils).

The third aspect of the trace elements. The intake of vitamins and minerals is essential for health and for burning fat (and the rate of muscle mass underneath it), because the food should be varied and useful. In each meal, vegetables and some Protein products. For between meals, fruits are, you can be a good replacement for sweets, but you are there to consume value in strictly defined quantities.

The last, the most important advice concerning the right diet, the consumption of water. The day you drink at least 2-3 litres of water (coffee, tea, and drinks are not part of this standard), the uniform distribution of consumption for the whole day.

Recipes the right diet for each day to lose weight

In fact, there are hundreds and even thousands of recipes for a healthy diet, because if desired, and the culinary imagination, you can use a variety of food over many months or even years. However, we have some recipes for every day of healthy diet for losing weight, the overweight, the basic essence of the principles and a delicious and healthy diet, which will allow it to get rid of.

Protein Muffins

healthy food

Previously it was thought that sweets and slimming is dispersed incompatible things, but this recipe just this myth. Only 40 minutes cooking and less than 100 calories enjoy a delicious Muffin that will not break your mode.

You Can Take:

  • 1 Cup Of Oatmeal;
  • Half a Cup of water;
  • Cocoa to taste;
  • 4 egg whites;
  • 200 grams of berries puree;
  • 2-dimensional each serving Protein to taste (concentrate or isolate);
  • Salt (a quarter teaspoon) and Soda (half a teaspoon).

All of the ingredients (liquid, are added dry), preheat oven to 175 degrees, apply the Spray on a baking sheet for baking and pour the dough on the ramekins. If you like cake, then cut diced it into 16 pieces. All of 2 blocks – a portion.

Italian salad with tuna

Incredibly useful and delicious salad contains many vitamins and minerals, as well as about 300 calories per serving.

For the preparation (recipe for 2 servings) you need:

  • Canned tuna (1 can);
  • 8 pods of green beans;
  • 6 cherry tomatoes;
  • Two small potatoes;
  • 2 tbsp. L. large olive;
  • 1 Tablespoon Capers;
  • A red onion;
  • An egg;
  • Salt and pepper to taste.

Refuel with a mixture of red wine and olive oil (2 tablespoons). You cook the beans, then cook the potatoes (in the same water). After cooling, cut into slices. Add the tuna, add the chopped tomatoes and the rest of the components. Sprinkle salt and pepper to taste (may not), then spice up a few tablespoons of red wine and olive oil.

Spicy Pizza from rye flour

Are of the opinion that the Pizza – the enemy of the good figure? This recipe convinced you in this. Only 115 calories per 100 grams, you allow this dish to enjoy without the fear of being overweight.

For the dough:

  • 2 Cups Rye Flour;
  • Half a Cup of water;
  • 3 tbsp. L. Olive Oil;
  • 1 TSP salt and ¾ TSP of baking powder;
  • Saffron, Nutmeg, Coriander.

For the filling:

  • Chicken breast – 300g;
  • Tomatoes (3 Pieces);
  • Peppers (3 Pieces);
  • Onions (2 small onions);
  • Low-fat cheese – 100g;
  • Fresh parsley or other herbs to taste;
  • The half of the lemon;
  • The low-fat sour cream or Greek yogurt – 3 tbsp. L.

Pork ribs chicken with lemon juice and spices. Sift flour, add salt and baking powder, water and sunflower oil. To interfere, until the dough is elastic, then place in cling film in the fridge. Cut the vegetables, roll the cake and place the sheet on a greased baking. More you spread the dough sour cream or Greek yogurt, the vegetables and the meat, grate the cheese. Bake at 180 degrees until the formation of a ruddy crust.

Diet Soufflé

If you feel like something sweet during a diet, the Soufflé is a real gift. A Minimum of calories (80 kcal per 100 grams) and great taste is guaranteed in every serving.

For the preparation you will need:

  • 300 G Bananas;
  • 4 egg whites;
  • 1-2 Servings Of Protein.

A puree of the bananas in a blender, you can add cinnamon, vanilla or other spices to taste. Beat the egg whites and mix with banana mashed. Place in the baking dish and place in the oven (180 degrees) for 8-10 minutes. Serve with orange slices and mint.

Diet-Sweets

Calorie content of food to 90%, depending on the components and recipes PP for each day for losing weight is to vividly prove. You can even make delicious sweets for sweet lovers cooking, the fit even in the conditions of a hard diet (160 calories per 100 grams).

To do this, you need to:

The menu for each day
  • 200 Grams Of 0% Cottage Cheese;
  • 150 grams of fiber (or oat flour);
  • All nuts – 50 G (preferably walnuts, forest, or almonds);
  • 20 G of cocoa and coconut flakes;
  • 1-2 servings of Protein to taste.

Shred the cheese (grate or in a blender, place). Then chop the nuts and mix materials with Quark and ballast. You can flavour it with vanilla or cinnamon. The Protein to use as a sweetener. You roll from the resulting mass of small balls and put them in cocoa or coconut flakes to taste. You leave the candy in the refrigerator for 30-60 minutes.

The right diet for weight loss menu for each day

If you recipes not enough and you need a specific nutrition plan is this menu for a week you will achieve to achieve a perfect result and enjoy the delicious and healthy food.

Monday

Breakfast:

  • Scrambled eggs made from 1 egg and 3 egg whites;
  • Oatmeal on the water (1 glass);
  • Half a Cup of berries;
  • 10 almonds.

Snack:

  • 120 grams of chicken breast without skin grilled;
  • 3 baked potatoes (preferably sweet);
  • 15 Grams Of Walnuts.

Lunch:

  • 120 grams of chicken breast or beef on the Grill;
  • A half-Cup of brown rice or black rice;
  • 1 Cup of steamed broccoli.

Second meal:

  • Salad: 2 cups green vegetables, 10 chopped almonds, a quarter Cup of Cherry tomatoes, and red onions. Fill In 2 Tbsp. L. Balsamic Vinegar.

Dinner:

  • 150 grams of canned fish (salmon or tuna);
  • Whole-Grain Tortilla;
  • 1 Cup of sliced, boiled zucchini.

Tuesday

Breakfast:

  • Triple Berry Smoothie: blueberries, half a Cup, raspberries, strawberries, bananas, oatmeal, granulated, and low-fat yogurt. A Cup of 1% milk, 1 serving of protein and half a Cup of ice cubes according to your preference. Beat in a blender.

Snack:

  • Chicken salad 200g chopped cooked chicken breast, ¼ Cup fat-free cottage cheese, 1/3 Cup pineapple and Mango, 2 cups 12 grams of spinach and almonds. Add a few Avocado Slices.

Lunch:

  • 120 Grams Of Turkey Breast;
  • Half a Cup of brown rice;
  • 1 Cup salad of spinach, arugula, and pine nuts. Fill 1 Tbsp. L. Balsamic Vinegar.
proper nutrition

Second meal:

  • 1 serving of Whey isolate;
  • Half of a large banana;
  • 1 Tablespoon Of Natural Peanut Butter.

Dinner:

  • 200 grams of boiled shrimp;
  • 1 Cup Mix salad of seasonal vegetables (seasoning, 2 tbsp. L. soy sauce and pepper to taste.
  • Low-Calorie Pudding.

Wednesday

Breakfast:

  • Omelette made with 1 egg and 3 egg whites;
  • 1 Cup half a Cup of any kind of berry oatmeal. 15 Grams Of Almonds.

Snack:

  • 1 Cup hot chocolate (nature color);
  • 2 grain biscuit or 1 banana.

Lunch:

  • 120 grams of roasted salmon;
  • Half a Cup of brown rice;
  • 1 Cup of broccoli (boiled or steamed).

Second meal:

  • 1 serving of Whey isolate;
  • Sandwich with tuna and whole grain bread.

Dinner:

  • 150 grams of chicken breast (grilled);
  • Half a Cup of pasta (from durum wheat);
  • 1 Cup of vegetable salad with herbs (spice wine vinegar and olive oil).

Thursday

Breakfast:

  • Vegetable Soup (1 Cup);
  • Two Toast from whole grain bread;
  • 1 banana.

Snack:

  • Salad with chicken and vegetables (120 grams of chicken breast, cherry tomatoes, lettuce, pepper, herbs. Balsamic vinegar, seasoning);
  • 1 Cup of green tea;
  • 1 Apple or 5-7 dates.

Lunch:

  • Sandwich from 2 Slices wholemeal bread, 2 egg whites and 100 grams of baked chicken breast (chopped thin slices of tomato, red onions and lettuce);
  • 1 Cup of spinach steamed.

Second meal:

  • 1 serving of Whey isolate:
  • 1 banana (cut in half and RUB 1 tbsp. L. Peanut Butter);
  • Tea.

Dinner:

  • 180 grams of salmon, roasted with lemon juice, salt and pepper;
  • Half a Cup of Quinoa.
  • 1 Cup of green vegetables.

Friday

Breakfast:

  • Burritos from 2 whole eggs and 2 egg whites, a quarter Cup of black beans (canned), 2 tbsp. L. finely chopped red onion, 2 tablespoons of grated, low-fat cheese. Cultures wrap in Tortilla.

Snack:

  • English Muffin with peanut butter and 15 G of chopped almonds;
  • 1 banana and green tea.

Lunch:

  • 150-180 Grams Of Beef Steaks;
  • Vegetables in Pita bread (half a Cup of chopped salad bell peppers, cherry tomatoes, 2 art. L grated Parmesan cheese. Add 1 Tablespoon Of Olive Oil, 0,5 Tablespoons. L. garlic and Oregano. You wrap it all up in Pita bread).

Second meal:

  • 1 serving of Whey isolate;
  • A fruity Smoothie made of banana, Kiwi, strawberry and 1% milk. Add the ice cubes to your liking.

Dinner:

  • Salmon on a vegetable pillow (150 grams);
  • 1 baked potato;
  • 1 Cup zucchini, steamed.

Saturday

Breakfast:

  • Omelette made with 1 egg and 3 egg whites;
  • ¾ Cup of oatmeal;
  • Half a Cup of berries;
  • 15 grams of all the nuts.

Snack:

  • Wraps in Pita bread with chicken and vegetables (150 grams);
  • 2 whole-grain cereal biscuits and green tea.

Lunch:

  • 150 grams of Turkey breast grilled under a spicy Sauce;
  • Half a Cup of pasta;
  • Salad of beans, cherry tomatoes, red onions and feta cheese. Season with balsamic vinegar and olive oil (1 tbsp).

Second meal:

  • 1 serving of Whey isolate;
  • 1 Apple or orange;
  • Tea.

Dinner:

  • Vegetable Pizza with seafood, fish and vegetables on the dough from wholemeal flour.

Sunday

Breakfast:

  • Omelette made with 1 egg, 3 egg whites;
  • 2 wholemeal Toast and 1 tbsp. L. Peanut Butter;
  • The half of the banana.

Snack:

  • Salad of arugula and cheese, topped up with almonds, raspberries and 1 teaspoon of olive oil;
  • 1 Glass Of Orange Juice.

Lunch:

  • 150 grams of chicken breast on the Grill;
  • 1 Cup of salad vegetables of the season (season 1 tbsp wine vinegar);
  • Low-fat Dessert (Soufflé, Pudding or Jell-o).
To lose weight easily

Second meal:

  • 30 grams of all nuts;
  • 1 serving of Whey concentrate;
  • 1 Cup of low-fat milk and half a Cup of berries.

Dinner:

  • Spicy Chicken Curry;
  • Half a Cup of brown rice;
  • 1 Cup of spinach steamed.