Ready-made weekly rations of different caloric content are already available on the portal, for example, 1500 kcal. I’m adding another simple and inexpensive menu for a week for weight loss, in which you definitely won’t be hungry, as the diet provides for 1600 calories per day (or rather, kilocalories)! On some days - up to 1700 kcal.
How to lose weight?
Do you want to eat deliciously and lose weight? Then remember the main rules:
- The most important thing for losing weight is the total caloric content of the diet , and not the right foods - What is more important: the quality of food or calories? ;
- do not demonize any products! In this way, you create a “forbidden fruit” for yourself (some people even have a forbidden garden), which will make you think about this product too much. As a result, if you refuse candy today, you can eat the entire box tomorrow: “If you want to lose weight, don’t eat carbohydrates”.
Therefore, once or twice a week you can allow yourself to eat something that falls into the “junk food” category. The path to losing weight - through balance and moderation!Fear of food is not a healthy mindset and can lead to eating disorders: Fear of food. Overeating: what to do after?
- Do not under any circumstances go hungry ! Hunger is always a guarantee to eat much more in the near future. After several days, a breakdown occurs, which is scientifically called “post-starvation hyperphagia.” Hunger is the main reason why people lack willpower and why they quit dieting.
- don't believe the advertising! The labels “Healthy lifestyle”, “For weight loss”, “weight control” - do not mean anything, in detail (very detailed) - How to read labels in the supermarket correctly
So, what can you eat for 1600 kcal - a menu for weight loss with bju:
The essence of the diet
The 1600 calorie per day diet menu is designed taking into account the daily needs of the human body, guarantees weight loss by maintaining a strict balance between the energy entering the body and expended, promoting its self-rejuvenation and cleansing and allowing weight loss not only naturally and quickly, but also without harm to health.
The 1600 calorie diet menu includes the necessary amount of fats and carbohydrates, minerals and vitamins, which allows you not only to lose weight, but also maintain an active lifestyle.
Breakfast
Croque madame
Croque, from the French croquer, to crunch, hints to us that our quick culinary masterpiece needs to be thoroughly fried. There is also a croque monsieur. It’s easy to distinguish them: “Madame” differs from Monsieur in just one ingredient: egg .
KBJU per serving (200 g) : 426 kcal/24 g. protein/19 gr. fat/36.8 g. carbohydrates
Ingredients for 2 servings : - 4 pieces of bread (weight of 1 piece ≈ 30 g) - 2 slices of ham (weight of 1 slice ≈ 25 g) - 10 g. butter - 1 tsp. mustard - 2 tbsp. l. milk - 1 tbsp. wheat flour - 10 gr. parmesan or any other hard cheese - 2 eggs
Preparation :
Cut off the crusts of the bread. Grease 2 pieces with butter and place in the oven for 5-7 minutes. Let's make the sauce. Melt a small amount of butter in a frying pan, add flour, milk, mustard and grated cheese. Mix until smooth. Spread the sauce over the remaining two slices of bread. Place ham, grated cheese and bread from the oven on top.
Place the finished toast in the oven for 5-7 minutes until the cheese has melted. Now make the glaze and be careful - it’s better to leave the yolk whole. We take the toast out of the oven, place a fried egg on top of one of them - this is a croque madame with a hat. The sauce should be thick enough not to spread, and all ingredients should be added in small quantities.
Especially suitable for those who wake up and usually don’t have time to do anything in the morning. This sandwich may be quite high in calories, but you can afford it at breakfast!
Cholesterol in eggs: benefit, harm or myth?
Ready-made menu for the week
You can take this balanced menu as the basis for your own, but I still advise you not to deviate from it first, so that such nutrition becomes a habit. Here are some more tips to make it easier to get used to a new diet :
- cook a day ahead, and some dishes for 2 days (the same borscht, for example);
- put everything in small containers. This is convenient not only for workers, but also for those who rarely leave the house - take a small container and don’t need to weigh or divide anything;
- purchase all the necessary products to the maximum, so that at the right moment you do not frantically remember whether a piece of lard will replace a chicken breast)));
- I also advise you to put away at least all the “forbidden” items on the far shelves, or even better, throw them away;
- it wouldn't hurt to reread
Snack
If you are prone to breakdowns and gluttons, then be sure to include snacks in your diet for any amount of calories!
Banana and strawberry smoothie
KBJU (per serving) : 144 kcal/6.1 g. protein/0.6 g. fat/27 gr. carbohydrates
Ingredients for two servings:
- 2 ripe bananas - 100 gr. frozen strawberries - 300 ml milk 0.5% (can be replaced with protein)
Preparation :
Well, anyone can handle this! Place the milk/protein, bananas and strawberries in a blender and blend. All is ready!
“I should have more children” or why you shouldn’t be afraid of protein
Saturday
Number of kilocalories: 1547
Breakfast
- Buckwheat – 50 g
- Greens – 50 g
- Cheese – 20 g
- Chicken egg – 55 g
Boil buckwheat and egg. Finely chop the greens, egg and cheese and mix with buckwheat. Add salt to taste.
Snack
- Grapefruit – 200 g
- Orange – 200 g
- Banana – 100 g
Dinner
- Buckwheat – 50 g
- Green beans – 200 g
- Cheese – 30 g
- Chili pepper – 20 g
- Sunflower oil – 10 g
Fry beans and peppers in oil, boil buckwheat. Mix and sprinkle with grated cheese.
Snack
- Walnuts – 40 g
Dinner
- Beetroot – 150 g
- Chicken breast – 100 g
Boil beets and breast separately. Cut the beets into slices or grate them.
Snack
- Kefir 1.5% – 350 g
Dinner
Creamy pumpkin soup with ginger
KBJU (one serving 650 g) : 283.5 kcal/19.5 g. protein/15 gr. fat/15.6 gr. carbohydrates
Ingredients for 4 large servings:
- 1 kg pumpkin - 1.5 liters of chicken broth - 24 gr. ginger root - 75 gr. onions - 10 gr. garlic - 20 gr. cilantro - 5 gr. olive oil - 40 ml milk 0.5%
Preparation:
Peel the pumpkin, onion and garlic and cut into cubes. Pour a little olive oil into a thick-bottomed pan, add onion, garlic, ginger and cilantro and fry until the onion turns golden. Then put the pumpkin there and simmer everything together until the pumpkin becomes soft.
Arm yourself with a blender and, adding broth with a ladle, slowly turn the vegetables into cream soup. Heat the soup, but do not bring it to a boil. It’s very tasty to eat this soup with croutons, but we didn’t take their calorie content into account.
Butt with a shelf: how to lift the buttocks and remove the hollows on the sides of the hips?
Monday
Number of kilocalories: 1513 kcal
Breakfast
- Hercules – 50 g
- Raisins – 10 g
- Honey – 10 g
- Chicken egg – 55 g
- Cereal bread – 20 g
Boil Hercules in water, add raisins and honey to the finished porridge. Boil the egg soft-boiled or hard-boiled. Serve with a mug of black coffee or tea.
Snack
- Banana – 100 g
- Prunes – 30 g
Dinner
- Buckwheat – 50 g
- Chicken breast – 100 g
- Sauerkraut salad – 100 g
- Cereal bread – 20 g
Boil chicken breast and buckwheat. Serve with salad and bread.
Snack
- Cottage cheese 5% – 100 g
- Apple – 100 g
Dinner
- Pollock – 200 g
- Cucumber – 100 g
- Tomato – 100 g
- Fresh cabbage – 100 g
- Olive oil – 10 g
Steam pollock. Chop the vegetables, mix and season with olive oil.
Snack
- Kefir 1.5% – 350 g
Kefir before bed helps you fall asleep and improves digestion.
Afternoon snack
Orange brownies with walnuts
KBJU (one serving) : 632.7 kcal/11 g. protein/37.8 g. fat/62.1 gr. carbohydrates
Ingredients for 4 servings:
— 150 gr. wheat flour - 1 orange - 60 gr. walnuts - 60 gr. sugar - 100 gr. butter - 1 egg - 60 gr. milk chocolate - 5 gr. baking powder
Preparation:
Select 12 beautiful halves of nuts for decoration, crush the remaining nuts with the flat of a knife and finely chop or grind in a mortar. Grate the orange zest on a fine grater and squeeze out the juice.
In a small saucepan, combine the butter and sugar and place over low heat, pour in the orange juice and heat until the sugar is completely dissolved. Break the chocolate into small pieces with your hands; mix flour with baking powder, add chopped nuts, chocolate, orange zest, eggs, salt, and mix everything.
Pour melted butter and sugar into the flour with nuts and chocolate, mix everything. Line a small deep baking tray with baking paper, grease with the remaining butter, lay out the dough, level and place the walnut halves on top, bake in an oven preheated to 190 degrees for 20 minutes. Cut into portions and serve.
Visual portions of nuts and their calorie content
Friday
Number of kilocalories: 1441 kcal
Breakfast
- Chicken egg – 110 g (2 pcs)
- Hercules – 30 g
- Apple – 50 g
- Honey – 10 g
- Cinnamon – 2 g
- Cereal bread – 20 g
Boil eggs soft-boiled or hard-boiled. Boil oatmeal in water, add honey, apple, sprinkle with cinnamon. Serve with a slice of grain bread.
Snack
- Fresh carrots – 300 g
Dinner
- Rice – 50 g
- Chicken breast – 100 g
- Olive oil – 10 g
- Onion – 100 g
- Carrots – 150 g
- Pickled cucumber – 200 g
Rinse the rice. Cut the breast, onion, carrots into cubes, fry in oil in a deep frying pan. Add rice to the pan and add water. Simmer until done. The result will be a dish similar to pilaf. Serve with pickles.
Snack
- Mango – 200 g
Dinner
- Canned tuna in its own juice – 200 g
- Cherry tomatoes – 100 g
Snack
- Kefir 1.5% – 350 g
Dinner
Omelette with tomatoes
KBJU (one serving) : 170 kcal/14 g. protein/11 gr. fat/2.6 gr. carbohydrates
Ingredients for two servings:
- 4 eggs - 2 tbsp milk - 6 cherry tomatoes - 2 pucks of frozen spinach or two full handfuls of fresh - salt, pepper, spices to taste
Preparation:
Turn on the oven to preheat to 180 degrees. While it is heating up, beat the eggs with milk and salt with a fork. Don't try too hard. Your task is simply to mix the ingredients, and not to beat the eggs into foam.
Cut the tomatoes into four parts, defrost and squeeze out frozen spinach, and wash and dry fresh spinach. Place the tomatoes and herbs in a fireproof dish and fill with the egg-milk mixture. Now take a spoon and stir gently from bottom to top. Then put all this beauty in the oven and wait about 15 minutes, but look - ovens are different, the omelette can ripen much earlier. And if you have a slow cooker, the omelet will turn out softer and fluffier.
Wednesday
Number of kilocalories: 1532 kcal
Breakfast
- Cheese – 40 g
- Cereal bread – 40 g
- Tomato – 50 g
Make sandwiches and serve with coffee or tea without sugar.
Snack
- Cottage cheese 5% – 100 g
- Honey – 20 g
- Apple – 100 g
Finely chop or grate the apple and mix with cottage cheese. Add honey to cottage cheese or tea instead of sugar.
Dinner
- Potatoes – 300 g
- Chicken breast – 100 g
- Broccoli – 70 g
- Cereal bread – 20 g
- Garlic – 10 g
Peel the potatoes and cut into cubes. Simmer together with chicken breast, garlic and broccoli over medium heat without adding oil. Serve with herbs and a slice of grain bread.
Snack
- Banana – 100 g
- Orange – 150 g
Dinner
- Turkey breast – 300 g
- Cherry tomatoes – 200 g
- Sweet pepper – 100 g
- Frozen corn – 100 g
- Iceberg salad – 100 g
- Cheese – 20 g
- Olive oil – 10 g
Bake the turkey in the oven without oil. Chop tomatoes, peppers and lettuce, mix with corn and olive oil. Before serving, sprinkle turkey with grated cheese.
Snack
- Kefir 1.5% – 350 g
Grocery list
The diet menu includes the following foods:
- Cereals (wheat, rice, buckwheat);
- Milk and dairy products (yogurt, kefir, cottage cheese, cheese);
- Dried fruits (raisins, dried apricots, prunes);
- Fresh fruits (apple, banana);
- Meat (chicken, turkey, beef);
- Vegetables (tomatoes, cucumbers, cabbage, potatoes, carrots, bell peppers);
- Fish;
- Whole wheat bread.
Any diet involves excluding sweets, flour and fatty foods. However, the right combination of products adds variety to the menu and saturates the body with useful substances. In a week, with a properly balanced diet, up to 4 kg per week is lost.
Ready-made food rations for 1 day with calculated KBZHU:
8 simple diets for 1300-1500 kcal
Chinese style diet for 1400 kcal
Caucasian style diet for 1430 kcal
Diet for 1500 kcal
Israeli style 1500 kcal diet
Arabic style diet for 1550 kcal
Very simple diet for 1555 kcal
1565 kcal diet for those who don’t like to cook
Brazilian style diet for 1577 kcal
1593 calorie raw food diet
Vegetarian diet for 1600 kcal
Fish day for 1600 kcal
Diet for 1600 kcal in Karelian style
French style diet for 1600 kcal
Delicious diet for 1665 kcal
Anti-crisis menu for 1717 kcal
Diet for 1800 kcal (for 3 days)
1800 kcal diet in Bulgarian style
Finnish style diet for 1800 kcal
1800 kcal diet of 5 dishes made in a multi-baker
Simple diet for 1855 kcal
Hearty diet for 1910 kcal
Italian style diet for 2000 kcal
Belarusian style diet for 2300 kcal
3500 calorie diet
A separate dinner for 5500 calories (calorie bomb - Zozhnik experiment).
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