PP menu for a week for weight loss. Table with recipes from simple products, approximate diet for 1000, 1200, 1500 calories per day

Very often, in pursuit of weight loss, people use all sorts of newfangled diets and limit themselves in everything. This leads to new difficulties: uncontrolled appetite, health problems appear, and health deteriorates. Experts warn that this approach is fraught with serious consequences. Obviously, you shouldn’t play with your health; it’s better to immediately seek help from weight loss specialists. And understanding the principles of proper nutrition (PN) will help you avoid unnecessary, and sometimes even dangerous, mistakes.

So, before looking for a ready-made free menu on the Internet, you need to determine the body’s average daily calorie requirement. You can do this at home using an online calculator, where you need to enter your height and weight parameters. When calculating calories, you need to take into account the degree of physical activity of a person.

Weight loss clinics have a better approach. The daily calorie intake is calculated using special equipment that analyzes the ratio of fat and muscle mass. Doctors will never give all clients the same menu, for example, 1200 kilocalories. It will be individual, taking into account the characteristics of the body. In addition, it will contain the optimal amount of proteins, fats, carbohydrates, macro- and micronutrients and vitamins.

Principles of proper nutrition

1. Energy balance.
2. A diet balanced in chemical composition.
3. Compliance with the regime.

Energy balance is the balance between calorie expenditure and calorie intake from food. In women and men aged 20–60 years, the basal metabolism is ~1300 and 1500 kilocalories per day, respectively. Nutritionists recommend distributing the daily caloric intake as follows:

• breakfast - 25–30%;
• lunch - 30–35%;
• dinner - 20–25%;
• 2nd breakfast, afternoon snack, snacks - 10–15%.

A chemically balanced diet is the correct ratio:

• proteins - 10–15%;
• fat - 20–30%;
• carbohydrates - 55–70%.

In practice, they use the “plate rule”:

• 1/4 of the plate is occupied by proteins;
• 1/4 - carbohydrates;
• 2/4 - vegetables with vegetable oil.

With a balanced diet, 95% of carbohydrates in the diet should be complex - rich in plant fiber. They digest slowly, provide a constant level of energy, and do not cause insulin spikes or convert excess glucose into fat. The share of simple, fast carbohydrates in the diet should not exceed 5%.

Proper nutrition regimen - eating 3-5 times a day at approximately the same time in weight-balanced portions of 200-250 ml. The last meal is 2-3 hours before bedtime.

Important nuances when creating an individual nutrition program

Proper nutrition for weight loss is a diet consisting of healthy and wholesome foods. It should not contain extra calories, but at the same time it must provide the body with all the necessary substances - proteins, fats, carbohydrates, vitamins and microelements are necessary for everyone. Therefore, when drawing up a proper nutrition program, a nutritionist thinks not only about the calorie content of foods, but also takes into account the individual characteristics of each patient:

• floor
• age
• BMI (body mass index) and other indicators of weight imbalance
• general condition of the body
• presence/absence of chronic diseases
• usual level of physical activity
• level of intellectual load
• special needs (pregnancy, vegetarianism or veganism, professional sports, etc.)
• taste preferences.

In addition, drawing up an individual nutrition program allows you to take into account such nuances as, for example, a business trip where cooking will be impossible, or planned holidays when it will not be possible to adhere to strict food restrictions. This also distinguishes the personalized approach from the unified approach, when those losing weight count the consumed proteins, fats and carbohydrates according to tables, multiplying the calorie content of each product by the number of grams.

By the way, losing weight is just one of the goals that people who come to nutritionists set for themselves. Many people face the issue of diet due to serious illnesses (diseases of the gastrointestinal tract, endocrine system, and others). In this case, eating right means preserving your health, and possibly your life.

Proper nutrition: allowed and prohibited foods

Main diet products:

• lean meat;
• fish;
• vegetables, greens;
• legumes;
• fruits, berries;
• nuts;
• dairy products;
• whole grain and rye bread;
• durum wheat pasta;
• porridge;
• bran;
• tea, coffee, fresh vegetable juices, smoothies;
• still water - at least 2 liters.

Dishes are prepared with a minimum of sugar and salt. Products are boiled, stewed, steamed, baked.

With proper nutrition, it is recommended to avoid:

• from fried;
• smoked meats;
• pickles;
• conservation;
• fast food;
• processed meat (sausages, sausages);
• baked goods, confectionery products;
• ketchup and mayonnaise.

Daily calorie content

Many people who are losing weight make up their diet based on their daily calorie intake. This is a very conditional indicator that is calculated individually. To determine the norm of calories consumed, it is necessary to take into account gender, age, height, and initial body weight.

Relying only on daily caloric intake when drawing up a healthy nutrition menu is unwise. You can calculate the number of calories taken in with food, but subtracting their consumption during physical activity from this indicator is problematic.

Even sleeping or working at a computer in the office takes energy away from the body.

For slow and safe weight loss, nutritionists advise reducing the approximate daily calorie intake by 10–20%. For example, a 30-year-old woman who works in an office and does not play sports needs to consume 1800 kcal every day (height to weight ratio is 170/75) in order not to gain excess weight. If she needs to get in shape, she will have to reduce the number of calories to 1400 per day. Losing weight will be rapid if you reduce calories by 30–40% and add physical activity. However, in this case, the likelihood of breaking the diet and deteriorating health increases.

You can calculate your daily calorie intake using online calculators and apps for losing weight.

Sample menu for a week with a balanced diet

Monday:

• breakfast - cottage cheese with dried fruits, tea;
• 2nd breakfast - yogurt, orange;
• lunch - buckwheat, boiled meat, vegetable salad, slice of whole grain bread;
• afternoon snack - a handful of almonds, pomegranate juice;
• dinner - vegetable stew.

Tuesday:

• breakfast - porridge with fruits or berries, cheese, tea;
• 2nd breakfast - baked apple with honey and nuts;
• lunch - vegetable soup, baked cod, a slice of whole grain bread;
• afternoon snack - kefir;
• dinner - boiled chicken, Greek salad.

Wednesday:

• breakfast - omelet, toast, fresh vegetables;
• 2nd breakfast - avocado;
• lunch - mushroom soup, spaghetti with pesto sauce;
• afternoon snack - cottage cheese;
• dinner - stewed rabbit meat, vinaigrette.

Thursday:

• breakfast - muesli with milk, cottage cheese dessert, herbal tea;
• 2nd breakfast - berries;
• lunch - soup with green peas, lasagna;
• afternoon snack - yogurt;
• dinner - salmon baked with spinach.

Friday:

• breakfast - oatmeal, rosehip decoction;
• 2nd breakfast - fruit smoothie;
• lunch - chicken broth, grilled vegetables;
• afternoon snack - cottage cheese;
• dinner - seafood and seaweed salad, a slice of rye bread.

Saturday:

• breakfast - toast with cream cheese, coffee with milk;
• 2nd breakfast - pomegranate;
• lunch - boiled veal, lobio;
• afternoon snack - assorted dried fruits;
• dinner - a slice of boiled turkey, vegetable salad with vegetable oil.

Sunday:

• breakfast - buckwheat porridge with milk;
• 2nd breakfast - hazelnuts;
• lunch - vegetable soup, steamed chicken breast, tomato salad, slice of bread;
• afternoon snack - grapefruit;
• dinner - carrot casserole.

Authorized Products

Three meals a day for weight loss include:

• Soups made with vegetable, low-fat meat, fish or mushroom broth with the addition of garden herbs.
• Sea/river fish, seafood.
• Rye and whole grain bread, crispbread, crackers.
• Skinny red meat is red, rabbit and poultry meat.
• Unrefined vegetable oils, unsalted butter.
• Low-fat or low-fat dairy/fermented milk products (cottage cheese, milk, sour cream, cheese, yogurt, acidophilus kefir, yogurt).
• Whole grain cereals, legumes (if well tolerated), pasta made from durum flour, soybeans and soy products.
• Chicken/quail eggs.
• Non-starchy vegetables in various forms, garden herbs.
• Various types of nuts, bee products, seeds, seaweed.
• Fresh sour fruits/berries in raw, heat-treated form, compotes, jelly, freshly prepared juices and fruit drinks.
• Green tea, wheat bran decoction, rosehip infusion, mineral water, herbal teas.

Table of permitted products

How to accustom yourself to proper nutrition?

To accustom yourself to a balanced diet, you need to plan your menu in advance, buy and prepare food. To make dishes varied and tempting, nutritionists recommend experimenting with spices and combining different foods. You should leave 1-2 favorite treats in your diet. The “correct” sweets allowed in small quantities are dark chocolate, apple marshmallows, natural jellies, marmalades and ice cream, dried fruits.

To cope with hunger during the day, you are allowed to eat unlimited amounts of negative-calorie vegetables and fruits. These foods are rich in plant dietary fiber, so when digesting them, the body spends more energy than it receives. These include:

• celery;
• rhubarb;
• cabbage;
• cucumbers;
• asparagus;
• radish;
• green apples;
• pineapples;
• all types of greens and leafy salads.

You are allowed to drink kefir before going to bed.

A balanced diet is the basis for a high quality of life, health and active longevity.

Proper nutrition: a professional approach

Naturally, specialists can solve such serious problems only after a thorough examination of patients. Making an appointment with a nutritionist does not mean leaving the consultation with a ready-made recipe for proper nutrition in your hands. An individual program is drawn up based on the results of a number of analyzes and studies.

In addition, the doctor must dynamically observe changes in the patient’s weight and well-being: then, if necessary, the program will be adjusted in time for greater effectiveness or comfort.

Moscow and the Moscow region have already appreciated the results provided by personal nutrition plans compiled at the Center for Dietetics and Weight Loss of the Central Clinical Hospital of the Russian Academy of Sciences. Among our satisfied patients there are also residents of other regions of Russia.

We can help you believe that healthy and tasty food is the right path to slimness and health!

Sunday

Number of kilocalories: 1646 kcal

Breakfast

• Strawberries – 100 g
• Yogurt without additives – 300 g
• Honey – 10 g

Finely chop the strawberries and mix with yogurt, add honey.

Snack

• Pear – 200 g
• Honey – 20 g
• Walnuts – 30 g

Cut the pears into halves, scoop out the pulp with a spoon and mix with nuts and honey. Bake in the oven for 10 minutes. Serve with black or green tea.

Dinner

• Spaghetti – 100 g
• Tuna in its own juice – 100 g
• Green peas – 100 g
• Olive oil – 10 g

Boil spaghetti, mix with tuna and peas, add oil.

Snack

• Yogurt without additives – 150 g
• Apple – 100 g

Eat alone or mix yogurt with chopped apple.

Recipes for first courses with proper nutrition for weight loss

Green borscht

• lean pork - 201 g;
• egg - 7 pcs.;
• onion (chopped) - 1 pc.;
• potatoes (chopped) - 4 pcs.;
• sorrel - 50 g;
• drinking water—1.7 l;
• seasonings - to taste.

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 tender.
4. Sauté the onion until golden brown.
5. Boil the eggs, cool, peel and finely chop.
6. Wash the sorrel and chop it.
7. Add sorrel, onion, and eggs to the broth.
8. Boil for another 5 minutes. with the lid closed.
9. Let the borscht brew for 15-20 minutes.

Chicken noodle soup

• carrots (straws) - 1 pc.;
• onion (chopped) - 1 pc.;
• bell pepper (straws) - 1 pc.;
• chicken fillet - 201 g;
• noodles—99 g;
• seasonings - to taste.

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

Fully or partially limited products

Three meals a day for weight loss excludes:

• Fatty meats, refractory fats, fast food products, margarine, mayonnaise, snacks, processed meats, fatty sausages, smoked meats, duck, goose, fried foods.
• Fatty meat/fish broths and dishes based on them.
• Fresh wheat bread, pastries (puff pastry, yeast, butter), white rice and pasta, pastries, cakes, chocolate, ice cream, sugar, sauces, hot spices.
• Fatty dairy products.
• Starchy vegetables (corn, potatoes, eggplant).
• Sweet fruits.
• Packaged juices, beer, cola, Pepsi, carbonated and alcohol-containing drinks.

Table of prohibited products

Thursday

Number of kilocalories: 1570 kcal

Breakfast

• Hercules – 50 g
• Raisins – 10 g
• Honey – 10 g
• Cheese – 30 g
• Cereal bread – 20 g

Boil Hercules in water, add raisins and honey to the finished porridge. Make sandwiches from cheese and bread. Serve with a mug of black coffee or tea.

Snack

• Apple – 100 g
• Orange – 150 g
• Banana – 100 g

Dinner

• Spaghetti – 50 g
• Chicken breast – 100 g
• Cherry tomatoes – 100 g
• Olive oil – 10 g
• Cheese – 30 g

Boil spaghetti and breast in salted water. Mix, add cherry tomatoes cut in half, sprinkle with grated cheese, add olive oil.

Snack

• Watermelon – 400 g

Dinner

• Chicken egg – 110 g (2 pcs)
• Fresh greens – 50 g
• Sunflower oil – 10 g
• Chicken breast – 100 g

Beat eggs with a little water, add herbs and breast, cut into strips. Grease a deep baking tray with oil, pour in the resulting mixture, bake in the oven for 20-30 minutes. Add salt/pepper to taste.

Snack

• Kefir 1.5% – 350 g