Proper nutrition for weight loss, with a menu for every day of the week, can make life much easier. A familiar situation: weight loss diets with a menu for every day have been tried, but none of them turned out to be magical, there is still no result.
There is often no time to understand the details of proper nutrition, but you need to lose weight yesterday. To help beginners, we have developed an approximate balanced menu of proper nutrition for every day of the week for weight loss. We also tell you what mistakes happen and how to create your own menu for weight loss.
The most important thing in our menu for every day/week for weight loss is calories. Total approximately 1500 kcal. This is enough to lose weight if your daily intake is about 1800-2000 kcal (i.e. for women). Men need more calories - that is, more “weight in grams”. The composition and products of the menu for women do not differ from the menu for men.
A balanced diet is approximately 40% carbohydrates and 30% proteins and fats. We took these proportions into account in our table with the weight loss menu.
Related articles: How to lose weight by 10-15-20 kg - tips for beginners Diet for drying the body - top food products Table of calorie content and composition of foods
Sample menu for the week: list of products and taboo foods
So, let's move on to practice. Let's start with the products that will be prohibited:
- any flour products, including dietary baked goods made from whole grain flour or ground oatmeal, since even healthy slow carbohydrates have a high calorie content. There are exceptions, they will be on the menu;
- butter, any cheeses with high and medium fat content;
- some fruits - grapes, bananas in large quantities, sweet varieties of pears. They have too much sugar in their composition and a high insulin index, so it is better to replace them with lower-calorie citrus fruits and apples;
- any fatty meats, even skinless chicken thighs;
- nuts and dried fruits are too many calories.
also have to limit the consumption of egg yolks, vegetable oils, fatty fish, pasta (albeit made from durum wheat), and cereals.
Your refrigerator and shelves will be filled, in principle, with the same products as usual (here is a complete list with tables, we will not repeat), but the emphasis should be on fresh or frozen vegetables, herbs, chicken breast, low-fat milk (cottage cheese, kefir , yogurt), lean fish (pollock, hake, cod).
Additional terms
- Relaxation techniques and good sleep . Without rest, the pituitary system of the brain produces cortisol, which provokes stress overeating after a sleepless night.
- Water is the key to losing weight because it speeds up metabolism and cleanses the body. You can start with 30-40 ml per kilogram of body and remember that thirst is the main indicator of dehydration by 10%. Cells deprived of moisture do not participate in metabolic reactions, and resources for weight loss are lost.
- Vitamins and minerals - also the keys to speeding up your metabolism:
- Vitamin C promotes the breakdown of fats and strengthens blood vessels.
B vitamins are important for the nervous system and intestinal function, where nutrients are absorbed.
- Magnesium and potassium are needed for proper muscle function and energy metabolism.
- Chromium stops cravings for sweets.
- Manganese is involved in carbohydrate metabolism.
Minerals are active cellular helpers:
Nuts, vegetable oils, vegetables and fruits are the most valuable sources of vitamins and minerals.
Ready-made diet for every day with calories and nutrition
And now about what a low-calorie diet for a week of 1200 kcal looks like. In principle, you can take a ready-made menu for 1500 kcal, remove dried fruits and nuts and reduce the portions by 10-15%. But it is better to use a specially designed one.
Shall we start on Monday? Monday is a hard day
The very first thing you will do when you wake up is measure yourself: weigh yourself, measure your waist, hips, etc., write it down somewhere so you don’t forget - compare the data on Sunday.
Breakfast
Mix 200 g of low-fat cottage cheese and 1 medium apple, grated, add any zero-calorie sugar. Coffee or tea without sugar.
KBJU: 262 kcal/36 g protein/4 g fat/20 g carbohydrates
Snack
Tea, coffee, 2 oranges, 1 boiled egg.
KBZHU: 190/10.3/7/21
Dinner
A serving of cream of cauliflower soup (here is the third recipe), 2 breads, 2-3 thin slices of oven-baked chicken breast.
KBZHU: 245/ 25/ 1.6/ 34.2
Snack
Mix homemade low-fat yogurt or kefir (200 ml) in a blender or just in a shaker with any sakhzam (where the calorie content is 0) and a handful of fresh or frozen blueberries.
KBZHU:120/7/2/17
Dinner
Serving (300 g) of light vegetable salad with beef (second in this collection)
KBZHU: 360/18/18/9
Total for the day: Proteins 95.2 Fats 32.4 Carbohydrates 100.6. Calories (or rather kcal) - 1171
Tuesday: also a difficult day
The second day will also require some strength and concentration.
Breakfast
A portion of oatmeal from a jar with yogurt (here is the first recipe) and coffee without sugar. In general, oatmeal in a jar is a great thing, but you just need to remember to make it the night before.
KBZHU: 170/5.5/1.5/32
Snack
Suluguni or any other cheese with a similar calorie content (no more than 100 g). Green tea.
KBZHU: 276/20/22/0
Dinner
A serving of creamy spinach and broccoli soup (at the very beginning of the selection), a couple of small grain breads, a boiled egg.
KBZHU: 336/ 16.1/ 17/ 33
Snack
Baked apple - 2 large. If you can’t bake it, you can do it raw, but then it would be better to swap the pre-lunch snack and afternoon snack , since you shouldn’t eat carbohydrates after lunch when losing weight.
KBZHU: 140/1.2/ 0/ 34
Dinner
A serving of low-fat fish baked with vegetables (300 g), a glass of homemade tomato juice or 100-150 g of fresh vegetables cut into slices.
KBZHU: 330/55/5.3/15.2
Total for the day: Proteins 97 g Fats 45 g Carbohydrates 111 g and 1252 kcal
Wednesday: that feeling when you almost get sucked in
On Wednesday you should already get used to the reduced volumes, the multiplicity and the grocery set.
Breakfast
Oatmeal with cottage cheese and berries (here are all the porridge recipes, cooking details) coffee or tea
KBZHU: 316/15.9/8.2/44
Snack
Fruit salad of 1 apple, 1 tangerine and half a banana
KBZHU: 148/2/0/35
Dinner
A plate (300 ml) of mushroom cream soup with milk (the first recipe here), a piece of black bread or a couple of crispbreads, 2-3 thin slices of any low-fat hard cheese.
KBZHU: 315/19/10/41
Snack
I offer a simply magical snack - 200 g of homemade ice cream! This huge portion will delight you with its taste and remind you that proper nutrition is not just about restrictions! Well, there’s a lot of protein in this dessert. Get the recipe here, the second one. I advise you to prepare a double portion so that you can save it for tomorrow.
KBZHU: 315/19/10/41
Dinner
For the evening, make a delicious beet salad with chicken breast (first recipe here). A serving of 300 g is what you need: satisfying, nutritious and very tasty.
KBZHU: 298/18/12.5/28.8
Total for the day: Proteins 70 g Fats 32 g Carbohydrates 154 g 1217 kcal
Thursday: no longer hungry
Today the body has already completely retracted itself. And your favorite jeans probably fit looser.
Breakfast
And again, let's start the day with a recipe for the lazy - oatmeal from a jar, but with chia seeds (third recipe). A cup of freshly brewed ground coffee is also a good idea.
KBZHU: 318/10/5/45
Snack
Sandwiches with a mixture of cottage cheese (2 loaves or slices of bread, each with 1 tablespoon of a mixture of cottage cheese with spices, herbs and salt, you can add a drop of garlic), tea.
KBZHU: 215/20/2.2/29
Dinner
Light aromatic soup made from noodles and chicken breast. For dessert, a handful of any berries.
KBZHU: 208/20.4/1/31
Afternoon snack
We finish yesterday’s delicious treat - ice cream “almost a sundae” (200 g).
KBZHU: 315/19/10/41
Dinner
For the evening, a standard protein option with something vegetable. Chicken fillet with basil (200 g) and a couple of cucumbers or tomatoes, simply cut into pieces.
KBZHU: 301/53.2/6.6/6.7
Total for the day: Proteins 121 g Fats 25 g Carbohydrates 141 g 1306 kcal
Friday: weight loss in full swing
Yesterday there was a slight excess in calories, so today the daily calorie content will be slightly lower.
Breakfast
200 g low-fat cottage cheese and 2 handfuls of berries. Don’t forget about any zero-calorie sugar. Coffee or tea without sugar - as usual.
KBJU: 260 kcal/36 g protein/4 g fat/19 g carbohydrates
Snack
Baked pumpkin with herbs (
here is the latest recipe with step-by-step photos). Coffee Tea.
KBZHU: 120/5/9/22
Dinner
A serving of aromatic cabbage soup with chicken and millet, 2 loaves of bread.
KBZHU: 221/19/5.5/33
Snack
Banana milk smoothie with oatmeal is tasty, filling, and healthy. Well, it’s convenient - you can take it with you, for example, to work in a thermos or a regular bottle with a wide neck.
KBZHU: 210/7.2/1.5/39
Dinner
On Friday evening we will treat ourselves to a delicious gourmet salad with broccoli and chicken breast Parmesan (here is the last recipe). The portion is huge - 300 g.
KBZHU: 282/36/12/9
Total for the day: Proteins 104 g Fats 32 g Carbohydrates 133 g 1171 kcal
Saturday: our “proper” weekend
You already have initial experience, which means you can select options yourself. If you are not yet confident in your own abilities, use ready-made examples.
Breakfast
Omelet from 2 eggs in the microwave (here it is described in detail how to prepare. Recipe No. 1), coffee or tea.
KBZHU: 261/20/16/9
Snack
300 g of sweet carrot-apple salad with yogurt (the first in this article).
KBZHU: 231/3.3/0.6/18
Dinner
Let's repeat Monday's lunch (very tasty mushroom soup). A plate (300 ml) of mushroom cream soup with milk (the first recipe here), a couple of crispbreads, 2-3 pieces of cheese with a fat content of no more than 20%.
And since no one really wants to stand at the stove on weekends, I advise you to cook a double portion at once so that you can have lunch on Sunday as well.
KBZHU: 315/19/10/41
Snack
Sprinkle cottage cheese (150 g) with cinnamon, add a grated small apple. Green tea.
KBZHU: 267/25.4/13.5/11
Dinner
The evening will be no worse than Friday. The menu includes the legendary Caesar! I recommend the recipe with chicken, serving size - 250 g.
KBZHU: 275/25/10/22
Total for the day: Proteins 93 g Fats 50 g Carbohydrates 101 g 1244 kcal
Sunday is results day
Analyze your feelings. Listen to what your body wants. If it’s sweet, then you need to adjust your daily menu for the next week to include more carbohydrates. If smoked or sausages, then the “skew” is needed towards proteins. Of course, nothing can be done about fats - there is no way to add them, they are too high in calories.
And of course, I advise you to weigh yourself and take measurements - now you will see how effective the menu was! How much is on the scale? Share your successes, don't be shy!
Breakfast
Let's start the morning with berry-curd oatmeal (remember, the recipe is here), don't forget about ground coffee or tea
KBZHU: 316/15.9/8.2/44
Snack
2 apples, a slice of cheese with a cup of coffee.
KBZHU: 223/7.2/6.6/34
Dinner
If you took yesterday's advice and made more soup, then you simply pour yourself a bowl, take a piece of bread and cheese and have lunch.
KBZHU: 315/19/10/41
Snack
We are preparing a delicious treat - chocolate curd jelly. Portion - 300 g! Step-by-step preparation is here at the very beginning of the article. Advice: make several servings at once, let it remain for tomorrow and the day after tomorrow.
KBZHU: 304/46/8/15
Dinner
I suggest making dinner as light as possible - 300 ml of kefir, a little cinnamon and 5-6 strawberries or a small handful of other berries.
KBZHU: 105/9.4/0.5/15
Total for the day: Proteins 97 g Fats 33.3 g Carbohydrates 149 g 1263 kcal
Second courses
Baked salmon with vegetables
- salmon – 450 g;
- broccoli – 450g;
- mixture of lemon juice and Japanese sauce - 4 tbsp.
l. A dish of salmon or any red fish would be ideal on the menu for the week.
- Remove bones from fish, rinse and dry with paper towel. Place in a convenient container and sprinkle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
- Separate the broccoli florets and open them.
- Place marinated fish and broccoli on a baking sheet.
- 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;
- carrots (chopped) – 99 g;
- garlic puree – 10 g;
- sour cream – 99 g.
- Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
- Lightly fry the meat balls in a dry frying pan.
- Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
- Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.
And now for some bonuses!
We are all unique and special. It is unlikely that even the best menu from the most eminent nutritionists will suit absolutely everyone. Therefore, our specialists have 2 pleasant surprises for those who have special food preferences.
Approximate Lenten menu for 1200 kcal
If you don’t eat meat or just decided to stick to a non-strict fast, and want to understand what your diet will look like for a day of 1200 kcal, then here’s an example.
Breakfast
A portion of oatmeal from a jar with water, where you can then add a little banana and cocoa. A cup of coffee.
KBZHU: 215/12/2/32
Snack
2 oranges or 1 grapefruit, some tofu with a cup of coffee.
KBZHU: 148/6.8/2.1/25.5
Dinner
A serving of bulgur with mushrooms and vegetables, a glass of homemade tomato juice.
KBZHU: 262/13/5.3/36
Snack
There are delicacies and sweets that are not only “correct”, budget-friendly, low-calorie and tasty, but also completely lean. For example, marmalade on agar-agar. A snack of 200 g of such fruit and berry delicacies with a cup of tea is satisfying and healthy!
KBZHU: 106/2.2/0/24.2
Dinner
Bean salad from 5 ingredients (second recipe), serving - 300 g.
KBZHU: 450/15/15/42
Total for the day: Proteins 49 g Fats 25 g Carbohydrates 138 g 1181 kcal
Example of a protein menu for the day at 1200 kcal
Many people who lose weight practice a protein diet or protein-carbohydrate alternation (PCA), and when losing weight, weight loss dieters can arrange protein fasting days (when there is a minimum of carbohydrates in the diet). If you do this day once a week, the weight loss process will speed up a little. Here's how you can put together a protein menu from what has already been described:
Breakfast
Omelet from 2 eggs in the microwave (here it is described in detail how to prepare. Recipe No. 1), coffee or tea.
KBZHU: 261/20/16/9
Snack
200 g of low-fat cottage cheese and 1 medium apple, grated, add any zero-calorie sugar. Coffee or tea without sugar.
KBZHU: 262/36 /4/20
Dinner
Fish stewed in a slow cooker with onions and carrots (300 g), a couple of cucumbers, simply cut into pieces.
KBZHU: 220/35/2/10
Snack
Cocktail in a blender from 200 ml of low-fat kefir or yogurt, 30 g of any crushed nuts, 2 egg whites and 5-6 berries for aroma and color.
KBJU: 277/17/19/11
Dinner
For dinner, you can boil or bake 200 g of chicken fillet. Serve with 2 thinly sliced tomatoes.
KBZHU: 223/47/2/4.2
Total for the day: Proteins 154 g Fats 42 g Carbohydrates 54 g 1241 kcal
Does PP help with weight loss?
The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms occurs due to the fact that fast carbohydrates, such as cakes and sweet buns, are completely removed from the diet. They are called fast because they are absorbed in a short time, but do not provide useful substances, but immediately go into fat deposits.
Excluding such carbohydrates from the menu gives the body the opportunity to process existing fats rather than accumulate new ones.
Secondly, nutrition occurs in small portions, at short intervals. Thanks to this eating schedule, you always feel full, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.
Advice from nutritionists for losing weight by 1200 kcal
Don't be lazy to cook and create a menu. The more variety the better! Add seasonal berries and herbs and vegetables.
Buy yourself a quality multivitamin complex. For example, you can find something good on your favorite iHerb. There's a good selection here. And don’t forget about chromium picolinate.
Get out of this caloric intake gradually! Under no circumstances should you suddenly return to your usual caloric intake - add 200-300 calories per week. Otherwise, all your work will be in vain!
Drink plenty of water, especially on a protein fasting day.
Get enough sleep! With a calorie deficit and lack of sleep, breakdown and gluttony are guaranteed!
How to lose weight quickly with proper nutrition?
The speed of weight loss is an individual factor. First, the water leaves, then the muscles begin to fill with blood when adding workouts, and only then the fat melts. The hardest thing is to stick to proper nutrition; even training, as a ritual of self-sacrifice, is easier. How to speed up the process? Use the 80/20 principle : eat healthy foods 80% of the time and indulge in less healthy foods 20% of the time.
20% is not a daily tradition, but perhaps one day of the week. This approach is called among athletes a cheat meal or a cheat meal; it is a planned violation of the diet.
A 2014 study found that cheat meals on weekends offset cravings for unhealthy foods throughout the week. A kind of reward for your efforts, stress relief and motivation to continue.
However, 80% of the time the diet should consist of the right food for weight loss: fresh foods or dishes with minimal cooking. They contain a lot of water, fiber, low calorie content and a low glycemic index - they are slowly absorbed, prolonging satiety. And the 20 percent treat should be included in the total daily caloric intake.
A planned disruption is better than any other. Planning is the key word when using the 80/20 rule because it gives you the opportunity to stop the temptation or reconsider the decision in time.
Reviews from those who have lost weight
If you have experience losing weight and, most importantly, maintaining weight with such a diet, I would really like to hear your impressions, because my personal experience is not entirely successful and it was a long time ago. I was on 1200 kcal for about a month. 10 kg gone! It was very noticeable in volume. But after six months everything came back and even more!
My friend ( Zhanna, 36 years old) , on the contrary, really likes 1200, now she won’t eat anymore. She looks very slim, she also lost about 10 kg and has not returned. She's happy with it. But the muscle mass is in a deplorable state, and the older she gets, the more obvious it is.
There is another slender woman ( Alesya, 29 years old ) who shared her experience. She “sits” on 1200 kcal several times a year for 2-3 weeks. Usually, this is before the holidays to lose 3-4 kg. And she comes out of such a diet gradually, without bingeing (according to her, it only helps with willpower). Usually it maintains the weight for another 2-3 months, and then the lost weight comes back.
If a ready-made menu for 1200 kcal does not suit you, order a personal pp menu for the week.
Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).
results
In order to lose about 5 kilograms, you need to stick to this diet for 1 month. However, the developers of the system recommend extending it for another month so that weight loss is reasonable and slow, otherwise it can harm your health. If you need to lose more than 5 kilograms, then the course needs to be increased by another month. It is important to maintain an interval of 10 days between courses.
In fact, this diet is quite balanced and nutritious, so it is likely that you yourself will not want another diet.
Dessert
Curd casserole in the microwave
- curd mass - 249 g;
- egg – 2 pcs.;
- sweetener - 2 tbsp. l.;
- pear – 1 pc.;
- banana – 2 pcs.
- Beat eggs and cottage cheese.
- Add sweetener to the resulting mass.
- Cut the fruit into cubes and add to the curd mixture.
- Place 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 nut – 70 g.
- Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
- Dip each grape into the curd mixture.
- Roll the resulting balls in ground cashews.
- Let the candies sit in the refrigerator for 20 minutes.
The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can be suitable if you replace prohibited products 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 design: Mila Friedan
Salads
Bean and Pepper Salad
- Green beans (frozen) – 299 g;
- Mild red pepper – 99 g;
- soy sauce - 3 tbsp. l.;
- lemon juice – 2 tbsp. l.;
- crushed garlic – 10 g.
- Pour boiling water over the frozen beans and bring to a boil again.
- Chop the pepper.
- Mash the garlic in a press.
- 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.
- Boil the seafood cocktail and let it cool.
- Mix butter and sauce.
- Place lettuce leaves on the bottom of the salad bowl.
- Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
- Place seafood cocktail on top of the vegetables, add salt and season with the remaining mixture of butter and sauce.
