PP menu, list of healthy food products and dishes, healthy eating tips for men and women

A slender, fit figure is the dream of many, but in the race for the desired result, people resort to extremes, torture themselves by starvation, depriving the body of necessary nutrients, which ultimately leads to numerous health problems.

In fact, to lose weight and stay healthy, you need to eat right. You can read about different diets, their pros and cons, here. And in this article we will tell you how to create a PP menu for a week - in order to maintain beauty and health and not harm the body.

The benefits of proper nutrition

PN (proper nutrition) has many benefits. That is why it is becoming increasingly popular among adherents of a healthy lifestyle.

A well-designed diet for weight loss and general health allows you to support the development, growth and vital functions of the body. To avoid many health problems, you should switch to the PP menu as early as possible. Ideally, you need to eat wisely throughout your life – this lifestyle, for example, implies the Mediterranean diet.
It is recommended to create a special menu to prevent various diseases. A well-thought-out, balanced PP diet is a good preventive measure against the occurrence of diseases of the gastrointestinal tract, pathologies of the heart and blood vessels, and uncontrolled weight gain.
By adhering to the principles of proper nutrition, you can keep your figure in shape. No diet can guarantee long-term results without compromising your health. PP in this regard is something like a golden mean. Thanks to him, it is possible not only to lose weight, but also to maintain the desired weight for as long as necessary.
Switching to a balanced diet also involves physical activity. Lack of mobility will not allow you to achieve the desired effect. Therefore, everyone who wants to be slim should exercise regularly.
According to recent studies, a menu compiled according to all the rules significantly reduces the risk of depression. This is a guarantee of good health and a stable psyche.

The total amount of the basic basket of the economy pp menu will be approximately 4,590 rubles.

Of course, you will have some other related expenses, but you have already collected the necessary basic basket, and therefore the expenses will be insignificant.

As you can see, proper nutrition is not such an expensive pleasure, and you can always think of a budget menu. The main rule is to plan your menu in advance so that you know exactly which products you need and which ones you shouldn’t spend extra money on. Do you practice proper nutrition and stick to a budget-friendly menu? Be sure to share your secrets and recipes!

How much can you lose on PP?

You should not expect that by switching to a PP diet, you will instantly get the desired result. The process involves serious, long-term work. In the first week, fluid leaves the body, swelling subsides, and metabolism is restored. A lot depends on playing sports. Regular training helps to quickly achieve the desired effect.

Excessively rapid weight loss poses a real health hazard. Therefore, the goal of switching to a dietary menu based on the rules of PP is to lose weight, but remain healthy. It is recommended to lose no more than 3-4 kg per month. This is possible with a well-designed diet and accompanying moderate physical activity: for example, cardio training 3-4 times a week and daily walks in the fresh air for 15-20 minutes.

You can lose excess weight more intensively. This requires increased physical activity.

In addition, one should not discount the individual characteristics of the body. Some people manage to lose weight faster, while others need more time to achieve the desired result.

In addition, with every kilogram lost, the body begins to resist such unceremonious handling of its reserves. As a result, the longer you stick to a balanced diet, the slower you lose weight. However, this situation does not mean that the technique has ceased to work. It’s just that the body tries to save as much as possible, reluctantly parting with extra grams. Forget about the scales for this time, it’s better to start measuring your own parameters. This will make tracking changes more clear.

Harm and contraindications

The permissible period for losing weight on dishes with a protein base is 2-4 weeks. This diet is used no more than 2 times a year.

Thanks to the correct consumption of protein dishes prepared according to dietary recipes, you can lose 5 kg of excess weight per month, however, this diet has the following disadvantages:

Lack of fiber and intensive processing of proteins increase the likelihood of constipation, which is prevented by drinking plenty of food and eating fresh herbs and vegetables;
The predominance of protein in the diet worsens the appearance of the skin, as well as the condition of hair and nails, this is compensated for by taking vitamins and minerals;
Low carbohydrate levels affect more than just the health of the body. Their deficiency reduces brain activity, which results in bad mood and absent-mindedness.
A decrease in the amount of sugar in the blood can worsen the condition of the heart, liver, brain tissue and cause the development of diseases of the circulatory system.
Processing food with high amounts of protein will increase the load on the liver and kidneys, as a result of which the diet is indicated for people in good health and with the approval of a doctor. For these reasons, the optimal period for losing weight using a diet of protein dishes is 2 weeks.
Due to rapid weight loss, the skin takes on a saggy appearance.
This dietary regimen leads to increased cholesterol.

Protein dishes for weight loss (recipes with a high amount of protein and low levels of carbohydrates and starch) have their contraindications.

You cannot lose weight with a protein-based diet if you have the following diseases and conditions of the body:

Age over 45 years. A protein diet reduces blood clotting, which causes blood clots to form. It can also cause severe bleeding if the blood vessels are damaged after this age limit.
Periods of pregnancy and lactation.
Kidney disease, which can worsen due to an increase in the amount of protein breakdown products.
Gastrointestinal diseases, which include dysbiosis, colitis, colon irritation and chronic pancreatitis.
Gout.

Losing weight through protein dishes is famous for its long-lasting results, and, despite its side effects, it is considered healthier than mono-diets. Like other diets, a protein menu that provides a long-lasting feeling of satiety promotes weight loss only in combination with physical activity. This weight loss option is not suitable for those with poor health and chronic illnesses.

Where to start with proper nutrition

When creating a weight loss menu for every day, it is important to adhere to a number of principles of proper nutrition:

Drink more fluids (regular drinking water). It promotes accelerated metabolism, resulting in the removal of harmful substances from the body.
Eat regularly, don't skip meals. The feeling of hunger forces our body to save reserves for the future.
When preparing dishes, do not exclude spices. Bland food, prepared even from the best ingredients, will seem inedible and will get boring very quickly. It will be much more difficult to resist the temptation to relapse.
Don't give up sweets. Use sugar substitute or honey instead of regular sugar. In cooking, use rye flour or bran.
Stop at foods high in dietary fiber: oats, legumes, nuts, fresh vegetables, olives, berries.
Give preference to soluble fiber and slow carbohydrates. Buy pasta only from durum wheat. Instead of white rice, use brown rice.
Don't forget about physical activity. Only regular exercise will help you achieve the desired result. After all, you need to burn more calories than you consume.
Don’t be lazy to try new recipes, expand the list of products used. Monotonous food can quickly get boring.
Eat your last meal of the day no later than 2-3 hours before going to bed (if you are not using intermittent fasting for your purposes).

Calorie table for ready meals per 100 grams: full version

If you want to prepare your own recipes, but at the same time watch the calorie content of your food, then use our calorie table for ready-made meals and drinks. It will help you very accurately calculate the number of calories in each of your recipes.

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Name	Weight	Squirrels	Fats	Carbohydrates	Calorie content
Calorie content of alcoholic drinks	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Brandy 40% alcohol	G.
Vermouth 13% alcohol	G.
White wine 10% alcohol	G.
White wine 12.5% alcohol	G.
Sweet white wine 13.5% alcohol	G.
Dry white wine 12% alcohol	G.
Red wine 12% alcohol	G.
Whiskey 40% alcohol	G.
Vodka 40% alcohol	G.
Gin 40% alcohol	G.
Cognac 40% alcohol	G.
Liqueur 24% alcohol	G.
Madeira 18% alcohol	G.
Beer 1.8% alcohol	G.
Beer 2.8% alcohol	G.
Beer 4.5% alcohol	G.
Port wine 20% alcohol	G.
Punch 26% alcohol	G.
Rum 40% alcohol	G.
Sherry 20% alcohol	G.
Calorie content of jams, marmalades, marmalades	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Quince jam	G.
Pear jam	G.
Strawberry jam	G.
Raspberry jam	G.
Tangerine jam	G.
Peach jam	G.
Plum jam	G.
Chokeberry jam	G.
Apple jam	G.
Apricot jam	G.
Tangerine jam	G.
Blackcurrant jam	G.
Apple jam	G.
Applesauce	G.
Calorie content of second courses	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
The vinaigrette	G.
Fried zucchini	G.
Fried white cabbage	G.
Boiled white cabbage	G.
Stewed white cabbage	G.
Boiled cauliflower	G.
Fried potato	G.
Boiled potatoes	G.
Mashed potatoes	G.
Potato chips	G.
Boiled carrots	G.
Boiled beets	G.
Roasted pumpkin	G.
Calorie content of mushrooms and nuts	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Peanut	G.
White mushrooms	G.
Dried porcini mushrooms	G.
Milk mushrooms	G.
Roasted chestnuts	G.
Pine nuts	G.
Cashew	G.
Coconut	G.
Chanterelles	G.
Butter	G.
Almond	G.
Honey mushrooms	G.
Walnuts	G.
boletus	G.
Dried boletus	G.
Boletus	G.
Dried boletuses	G.
Saffron milk caps	G.
Dried sunflower seeds	G.
Dried pumpkin seeds	G.
Morels	G.
Russula	G.
Pistachios	G.
Hazelnut	G.
Champignon	G.
Calorie content of caviar	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Beluga caviar granular	G.
Granular pink salmon caviar	G.
Chum salmon caviar granular	G.
Pollock caviar, punched	G.
Sturgeon caviar granular	G.
Pressed sturgeon caviar	G.
Sevruga caviar grainy	G.
Calorie content of sausage and sausage products	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Ham in shape	G.
Amateur ham	G.
Special ham	G.
Raw smoked brisket	G.
Armavir sausage	G.
Dietary sausage	G.
Breakfast sausage	G.
Doctor's sausage	G.
Sausage snack bar	G.
Grainy sausage	G.
Krakow sausage	G.
Kuban sausage	G.
Amateur sausage	G.
Maikop sausage	G.
Minsk sausage	G.
Milk sausage	G.
Moscow sausage	G.
Odessa sausage	G.
Sausage separate	G.
Poltava sausage	G.
Prima sausage	G.
Russian sausage	G.
Salami sausage	G.
Pork sausage	G.
Servelat sausage	G.
Soviet sausage	G.
Steppe sausage	G.
Capital sausage	G.
Table sausage	G.
Tallinn sausage	G.
Ukrainian sausage	G.
Tea sausage	G.
Southern sausage	G.
Raw smoked loin	G.
Ham meat bread	G.
Beef meat bread	G.
Meat loaf separate	G.
Meat bread tea	G.
Ham	G.
Hunter's sausages	G.
Beef sausages	G.
Pork sausages	G.
Beef sausages	G.
Amateur sausages	G.
Milk sausages	G.
Special sausages	G.
Russian sausages	G.
Calorie content of cereals and porridge	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Popcorn	G.
Dry peas	G.
Dried peas	G.
Buckwheat	G.
Boiled buckwheat	G.
Buckwheat done	G.
Buckwheat core	G.
Hercules milk porridge	G.
Hercules porridge on water	G.
Buckwheat porridge with water	G.
Crumbled buckwheat porridge	G.
Semolina milk porridge	G.
Semolina porridge on water	G.
Oatmeal milk porridge	G.
Oatmeal porridge on water	G.
Crumbled pearl barley porridge	G.
Wheat porridge viscous on water	G.
Wheat porridge crumbly	G.
Millet porridge viscous on water	G.
Millet porridge crumbly	G.
Rice porridge milk	G.
Rice porridge on water	G.
Viscous barley porridge on water	G.
Friable barley porridge	G.
Brown rice	G.
Corn grits	G.
Semolina	G.
Pearl barley	G.
Crushed corn	G.
Whole grain corn	G.
Corn grains	G.
Dried chickpeas	G.
Oat groats	G.
Millet	G.
Polished rice	G.
Rice fluffy	G.
Dried soybeans	G.
Oatmeal	G.
Boiled beans	G.
Dried beans	G.
Hercules cereal	G.
Crispy rice	G.
Boiled lentils	G.
Dried lentils	G.
Barley grits	G.
Calorie content of butter, margarine, fats	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Rendered lamb fat	G.
Rendered beef fat	G.
Fat New	G.
Fat Prima	G.
Vegetable fat	G.
Pork fat (visceral fat)	G.
Mayonnaise Provencal	G.
Margarine Milk	G.
Margarin Slavyansky	G.
Margarine Creamy	G.
Margarine Solnechny	G.
Margarine Extra	G.
Margarine Era	G.
Unsalted peasant butter	G.
Unsalted amateur butter	G.
Sandwich butter	G.
Unsalted butter	G.
Ghee	G.
Pork bacon (fat)	G.
Calorie content of milk and dairy products	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Acidophilus	G.
Cow's milk cheese	G.
Sheep's milk cheese	G.
Yogurt	G.
Yogurt 1.5% fat	G.
Yogurt 1.5% sweet	G.
Yogurt 3.2% fat	G.
Yogurt 3.2% fat Sweet	G.
Yogurt actimell	G.
Sweet yoghurt – 0.3%	G.
Sweet yoghurt – 1.2%	G.
Sweet yoghurt – 2% – drinking	G.
Sweet yoghurt – 2.2%	G.
Sweet yoghurt – 2.2% drinking	G.
Sweet yoghurt – 2.8	G.
Sweet yoghurt – 2.9%	G.
Sweet yoghurt – 3.5%	G.
Sweet yoghurt – 3.7%	G.
Sweet yoghurt – 4.2%	G.
Sweet yoghurt – 4.7%	G.
Sweet yoghurt – 7.3%	G.
Cocoa with condensed milk with sugar	G.
Cocoa with condensed cream with sugar	G.
Kefir 2.5% fat	G.
Full fat kefir	G.
Low-fat kefir	G.
Coffee with condensed milk with sugar	G.
Coffee with condensed cream. with sugar	G.
Special curd mass	G.
Milk 1.5% fat	G.
Milk 2.5% fat.	G.
Milk 3.2% fat	G.
Milk 3.5% fat.	G.
Milk 6% fat.	G.
Skim milk	G.
Condensed milk sugarless	G.
Condensed milk with sugar	G.
Condensed milk with sugar low-fat	G.
Skimmed milk powder	G.
Whole milk powder	G.
Buttermilk	G.
Curdled milk	G.
Russian processed cheese	G.
Ryazhenka 6% fat.	G.
Cream 10% fat.	G.
Cream 20% fat.	G.
Cream 35% fat.	G.
Whipped cream with vanilla	G.
Condensed cream with sugar	G.
Sour cream 10% fat.	G.
Sour cream 20% fat.	G.
Sour cream 25% fat.	G.
Sour cream 30% fat.	G.
Suluguni	G.
Dutch block cheese	G.
Dutch round cheese	G.
Kostroma cheese	G.
Latvian cheese	G.
Processed cheese Sausage smoked	G.
Processed cheese Kostromskaya	G.
Latvian processed cheese	G.
Russian processed cheese	G.
Poshekhonsky cheese	G.
Baltic cheese	G.
Roquefort cheese	G.
Russian cheese	G.
Cheddar cheese	G.
Swiss cheese	G.
Estonian cheese	G.
Yaroslavl cheese	G.
Glazed cheese curds	G.
Fat cottage cheese 18%	G.
Fat cottage cheese 9%	G.
Low-fat cottage cheese	G.
Table cottage cheese 2% fat.	G.
Calorie content of flour	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Buckwheat flour	G.
Corn flour (dietary)	G.
1st grade wheat flour	G.
Wheat flour 2nd grade	G.
Premium wheat flour	G.
Wheat flour	G.
Rye flour	G.
Peeled rye flour	G.
Rye wallpaper flour	G.
Rice flour (dietary)	G.
Wheat bran	G.
Calorie content of meat and offal	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Mutton	G.
Boiled lamb	G.
Beef Stroganoff	G.
Steam balls	G.
Steak	G.
Boiled beef	G.
Beef stew	G.
Goulash	G.
Beef goulash	G.
Pork goulash	G.
Tourist breakfast (beef)	G.
Tourist breakfast (pork)	G.
Beef cutlets	G.
Pork cutlets	G.
Roasted rabbit	G.
Boiled rabbit	G.
Beef brains	G.
Chicken gizzard	G.
Meat in white sauce	G.
Liver pate	G.
Boiled dumplings	G.
Beef liver	G.
Chicken liver	G.
Pork liver	G.
Beef kidneys	G.
Pork kidneys	G.
Pork is fatty	G.
Boiled pork	G.
Pork stew	G.
Beef heart	G.
Chicken heart	G.
Pork heart	G.
Beef leg jelly	G.
Boiled veal	G.
Pork shish kebab	G.
Schnitzel	G.
Pork schnitzel	G.
Escalope	G.
Beef tongue	G.
Calorie content of vegetables, greens, legumes	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Eggplant	G.
Beans	G.
Swede	G.
Green peas	G.
Zucchini	G.
White cabbage	G.
Brussels sprouts	G.
Kohlrabi cabbage	G.
Red cabbage	G.
Cabbage	G.
Cauliflower	G.
Potato	G.
Green onion (feather)	G.
Leek	G.
Bulb onions	G.
Carrots are yellow.	G.
Red carrots	G.
Ground cucumbers	G.
Greenhouse cucumbers	G.
Patissons	G.
Sweet green pepper	G.
Sweet red pepper	G.
Parsley (greens)	G.
Parsley (root)	G.
Rhubarb	G.
Radish	G.
Radish	G.
Turnip	G.
Salad	G.
Head lettuce	G.
Beet	G.
Celery (greens)	G.
Celery (root)	G.
Sweet potato	G.
Asparagus	G.
Tomatoes	G.
Pumpkin	G.
Dill	G.
Beans (pod)	G.
Horseradish	G.
Cheremsha	G.
Garlic	G.
Spinach	G.
Sorrel	G.
Calorie content of canned vegetables	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Canned eggplants	G.
Sauerkraut	G.
Ketchup	G.
Natural carrots	G.
Pickles	G.
Pickled green olives	G.
Canned black olives	G.
Natural beets	G.
Tomatoes without skin	G.
Tomatoes with skin	G.
Salted tomatoes	G.
Calorie content of first courses	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Borsch	G.
Borscht thick	G.
Sauerkraut borscht	G.
Fresh cabbage borscht with tomatoes	G.
Summer borscht	G.
Lenten borscht	G.
Borscht with cabbage and potatoes	G.
Siberian borscht	G.
Ukrainian borscht	G.
Beef broth	G.
Mushroom broth	G.
chicken broth	G.
Fish broth	G.
Meat okroshka (with kvass)	G.
Okroshka with kefir	G.
Homemade rassolnik	G.
Beetroot	G.
Potato soup	G.
Potato soup with beans	G.
Potato soup with mushrooms	G.
Potato soup with cereals	G.
Potato soup with pasta	G.
Peasant soup	G.
Vegetable soup	G.
Vegetable soup with beans	G.
Rice soup with meat	G.
Bean soup	G.
Pasta soup	G.
Ear	G.
Sauerkraut cabbage soup with potatoes	G.
Fresh cabbage soup	G.
Fresh cabbage soup with potatoes	G.
Cabbage soup daily	G.
Calorie content of poultry and eggs	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Roasted turkey	G.
Boiled turkey	G.
Chicken breast	G.
Chicken cutlets	G.
Fried chicken	G.
Boiled chicken	G.
Melange	G.
Fried legs	G.
Omelette	G.
Protein powder	G.
Dry yolk	G.
Roast duck	G.
Boiled duck	G.
Boiled chicken	G.
Tobacco chickens	G.
Fried egg	G.
Egg white	G.
Egg yolk	G.
Egg powder	G.
Hard-boiled chicken eggs	G.
Soft-boiled chicken eggs	G.
Raw chicken eggs	G.
Calorie content of vegetable oil	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Refined peanut oil.	G.
Mustard oil	G.
Refined hemp oil.	G.
Corn oil	G.
Olive oil	G.
Refined olive oil.	G.
Sunflower oil	G.
Refined sunflower oil.	G.
Refined rapeseed oil.	G.
Refined soybean oil.	G.
Refined cottonseed oil.	G.
Calorie content of fish and seafood	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Sturgeon balyk	G.
Beluga blanched	G.
Dried roach	G.
Vobla cold smoked.	G.
Pink salmon	G.
Pink salmon in tomato sauce	G.
Canned pink salmon	G.
Salted pink salmon	G.
Catfish	G.
Squid	G.
Flounder	G.
Flounder in tomato sauce	G.
Flounder hot smoked	G.
Flounder fried in oil	G.
crucian carp	G.
Carp	G.
Chum salmon	G.
Salted chum salmon	G.
Salted Baltic sprat	G.
Sprat hot smoked	G.
Spicy salted sprat	G.
Crab	G.
Shrimp	G.
Krill	G.
Bream	G.
Bream in tomato sauce	G.
Dried bream	G.
Bream hot smoked	G.
Cold smoked bream.	G.
Salted salmon	G.
Mackerel	G.
Mussels	G.
Pollock	G.
Sea kale	G.
Burbot	G.
Red sockeye salmon	G.
Sea bass	G.
Sea perch (balyk)	G.
Sea bass, mountain smoked.	G.
Sturgeon	G.
Sturgeon in tomato sauce	G.
Halibut	G.
Pasta Ocean	G.
Cod liver	G.
Blue whiting	G.
Carp in tomato sauce	G.
Saury blanched in oil	G.
Salaka	G.
Salaka in tomato sauce	G.
Salaka hot smoked	G.
Sardine	G.
Sardines (slices) in oil	G.
Sevruga in tomato sauce	G.
Atlantic salted herring	G.
Iwasi salted herring	G.
Fatty Pacific herring, cold-smoked.	G.
Salted salmon	G.
Mackerel	G.
Mackerel in oil	G.
Mackerel cold smoked.	G.
Polesie smelt	G.
Pskov smelt	G.
Som	G.
Catfish in tomato sauce	G.
Horse mackerel	G.
Horse mackerel in tomato sauce	G.
Horse mackerel fried in oil	G.
Horse mackerel cold smoked.	G.
Zander	G.
Pike perch in tomato sauce	G.
Cod	G.
Hot smoked cod.	G.
Salted cod	G.
Tuna	G.
Tuna in oil	G.
Salted sprat	G.
Hamsa salted	G.
Hake	G.
Sprats	G.
Pike	G.
Pike in tomato sauce	G.
Calorie content of sweets	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Peanuts in chocolate	G.
Bars	G.
Belyashi	G.
Pancakes with cottage cheese and sour cream	G.
Pancakes	G.
Cheesecake with cottage cheese	G.
Wafers in chocolate	G.
Waffles are fat	G.
Waffles with fat-containing fillings	G.
Waffles with fruit fillings	G.
Fruit waffles	G.
Biscuits	G.
Hematogen	G.
Nut dragee	G.
Sugar dragee	G.
Fruit and berry dragee in chocolate	G.
Edible gelatin	G.
Marshmallow	G.
Iris semi-solid	G.
Iris replicated	G.
Candy caramel	G.
Caramel with liqueur fillings	G.
Caramel with milk fillings	G.
Caramel with nut fillings	G.
Caramel with fondant fillings	G.
Caramel with cooling fillings	G.
Caramel with fruit and berry fillings	G.
Caramel with chocolate and nut fillings	G.
Milk candies	G.
Fondant candies	G.
Fruit and fondant candies	G.
Chocolate candies with grilled filling	G.
Chocolate candies with cream filling	G.
Chocolate candies with filling between layers of wafers	G.
Chocolate candies with fondant filling	G.
Chocolate candies with praline filling	G.
Chocolate candies with fruit filling	G.
Chocolate candies with chocolate-cream filling	G.
Chocolate candies with chocolate and nut filling	G.
Crackers	G.
Whipped Turkish delight	G.
Fruit and berry marmalade	G.
Natural honey	G.
Milk noodles	G.
Milk ice cream	G.
Cream brulee milk ice cream	G.
Milk chocolate ice cream	G.
Ice cream	G.
Creamy crème brulee ice cream	G.
Creamy chocolate ice cream	G.
Pancakes	G.
Paste	G.
Long-lasting cookies	G.
Sugar cookies	G.
Butter cookies	G.
Pie with meat	G.
Pie with jam	G.
Sponge cake with fruit filling	G.
Custard cake	G.
Crumb cake	G.
Shortbread cake with fruit filling	G.
Puff pastry with cream	G.
Puff pastry with fruit filling	G.
Cream	G.
Creme brulee ice cream	G.
Chocolate ice cream	G.
Donuts	G.
Gingerbread	G.
Sugar	G.
Sugar (sand)	G.
Rafinated sugar	G.
Sponge cake with nut cream	G.
Sponge cake with fruit filling	G.
Sponge cake with chocolate cream	G.
Layer cake with cream	G.
Sunflower vanilla halva	G.
Tahini halva	G.
Chebureks	G.
Charlotte	G.
Chocolate without additives	G.
Chocolate powder	G.
Milk-nut chocolate	G.
Milk chocolate	G.
Milk chocolate	G.
Porous milk chocolate	G.
Chocolate with crushed and whole nuts	G.
Eskimo	G.
Calorie content of juices and compotes	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Apricot juice	G.
Quince juice	G.
Canned pineapple	G.
Pineapple juice	G.
Orange juice	G.
Grape juice	G.
Cherry juice	G.
Pomegranate juice	G.
Grapefruit juice	G.
Apricot compote	G.
Quince compote	G.
Grape compote	G.
Cherry compote	G.
Tangerine compote	G.
Peach compote	G.
Plum compote	G.
Cherry compote	G.
Apple compote	G.
Compote and pears	G.
Lemon juice	G.
Tangerine juice	G.
Peach juice	G.
Plum juice	G.
Carrot juice	G.
Beetroot juice	G.
Tomato juice	G.
Chokeberry juice	G.
Blackcurrant juice	G.
Rosehip juice	G.
Apple juice	G.
Calorie content of dried fruits	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Dried pitted apricots (dried apricots)	G.
Dried apricots with pits (apricots)	G.
Dried pineapple	G.
Dried bananas	G.
Dried grapes (raisins)	G.
Dried cherries	G.
Dried pear	G.
Dried figs	G.
Dried peaches (dried apricots)	G.
Dried plums (prunes)	G.
Dried dates	G.
Dried rose hips	G.
Dried apples	G.
Calorie content of dough and pasta	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
1st grade pasta	G.
Premium pasta	G.
Fried pasta	G.
Boiled pasta	G.
Egg pasta	G.
Yeast dough	G.
Yeast dough	G.
Unleavened puff pastry	G.
Calorie content of fruits and berries	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Apricots	G.
Avocado	G.
Quince	G.
Cherry plum	G.
A pineapple	G.
Orange	G.
Watermelon	G.
Bananas	G.
Cowberry	G.
Grape	G.
Cherry	G.
Blueberry	G.
Pomegranate	G.
Grapefruit	G.
Pear	G.
Guava	G.
Melon	G.
Blackberry	G.
Garden strawberries	G.
Figs	G.
Kiwi	G.
Cranberry	G.
Gooseberry	G.
Lemon	G.
Raspberries	G.
Mango	G.
Mandarin	G.
Cloudberry	G.
Sea buckthorn	G.
Papaya	G.
Peaches	G.
Rowan garden	G.
Rowan chokeberry	G.
Garden plum	G.
White currant	G.
Red currants	G.
Black currant	G.
Turn	G.
Dates	G.
Persimmon	G.
Cherries	G.
Blueberry	G.
Mulberry	G.
Fresh rosehip	G.
Apples	G.
Calorie content of bread	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
White bread crispy	G.
Protein-bran bread	G.
Borodino bread	G.
Doctor's bread	G.
Bread Health	G.
Grain bread	G.
Reduced calorie bread	G.
Wheat bread made from premium flour	G.
Wheat hearth bread	G.
Wheat bread	G.
Moscow rye bread	G.
Hearth rye bread	G.
Rye bread	G.
Crispy rye bread	G.
Ukrainian hearth bread	G.
Ukrainian tin bread	G.
Bread	G.
Calorie content of bakery products	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Simple bagels	G.
Butter bagels	G.
Sliced loaf	G.
Simple loaf	G.
Table loaf	G.
Bran bar	G.
Bagels	G.
City bun	G.
Kuntsevskaya bun	G.
Bran bun	G.
Dietary buns with lecithin	G.
Kalach Moscow	G.
Pita	G.
Moscow bun	G.
Sprinkled horns	G.
Simple cod	G.
Vyborg baked goods with poppy seeds	G.
Vyborg baked goods with jam	G.
Donskaya baking	G.
Ordinary baking	G.
Sweet straw	G.
New dryers	G.
Simple dryers	G.
Calorie content of tea, coffee, cocoa	Weight: 0 g.	0 g.	0 g.	0 g.	0 kcal.
Cocoa drinks (dry)	G.
Cocoa powder	G.
Bread kvass	G.
Roasted coffee beans (dry)	G.
Instant coffee (dry)	G.
Black coffee without sugar	G.
Tea with lemon	G.
Tea with sugar	G.
Black long tea (dry)	G.
Total	0 g.	0 g.	0 g.	0 g.	0 kcal

Proper nutrition is an excellent alternative to strict diets. It is very important to change and rebuild your body not for 1-2 weeks, but to work on your lifestyle as a whole. With our recipes and calorie content table, you can prepare dozens of different, delicious dishes that will satisfy not only you, but also your household. The result of PP will be excellent health, normalization of weight and metabolism. Get healthy now!

What to exclude when eating right

The easiest way is to stay in the chosen mode, avoiding situations that could provoke a breakdown:

When creating a proper nutrition menu for weight loss, make sure you get enough sleep. Losing excess weight in itself poses serious stress to the body. The body tries to save energy. A person gets tired faster and wants to sleep more often. Therefore, it is very important to get enough sleep and avoid overexertion.
Get into the habit of taking vitamins. Even the healthiest foods don't contain enough of them. A vitamin-mineral complex will come to the rescue in such a situation. But keep in mind that not all vitamins should be consumed uncontrolled. You can read about how to properly maintain your health with vitamin supplements in this article.
If possible, completely eliminate alcohol from your diet. Alcohol contains sugar and increases appetite.
Don't go shopping hungry. You will definitely take in much more food than required and you will probably take something harmful and high in calories.
Strive to diversify your menu. The same thing gets boring quickly.

Products for proper nutrition

First of all, we list the foods that can be consumed with virtually no restrictions:

low starch vegetables;
cabbage (seaweed);
poultry (white), rabbit;
egg white;
bulgur, brown and wild rice, oats, couscous, buckwheat, spelt;
pasta from durum wheat;
rye and multigrain breads;
whole wheat bread;
lean fish, seafood;
olive and linseed oil;
nuts;
natural spices;
fermented milk and dairy products (low-calorie).

The above list is not relevant for all diets. It is fundamental in creating a balanced diet. So, for example, if you are practicing a detox for weight loss, the list of allowed foods will be different.

When creating a menu, it is important to remember that the following foods should be consumed in moderation:

vegetables with a high starch content (like potatoes);
fatty cheeses;
sweet fruits;
cottage cheese.

It is necessary to say a categorical “no” to the following positions:

alcohol;
corn;
high-calorie confectionery products not included in the PP diet;
regular sugar.

Protein omelet

This high-protein omelette is a good choice for a hearty diet breakfast, keeping you feeling full for a long time. The egg white omelet can also serve as a base for cooking various other ingredients with it as you wish. This simple dish can be prepared without using high-fat oil if you use a non-stick frying pan.

1 serving of an omelet according to a recipe for a protein diet has the following BZHU indicators without taking into account cooking:

Component	Weight	Carbohydrates	Fats	Squirrels	Calorie content
Chicken eggs	165	1,16	17,99	20,96	259,05
100 g	100	0,7	10,9	12,7	157

Composition of ingredients

For preparation you will need:

3 eggs;
oil for frying (optional);
pepper and salt according to preference.

Step-by-step cooking process

A protein omelet can be prepared in 10 minutes:

To make an omelet, you only need egg whites, so first you need to separate them from the yolks.
Beat the egg whites with a fork and pour them into an already heated frying pan (the power should be slightly above average), then quickly pepper, salt and mix them with a fork.
The frying pan is lifted above the stove, holding it by the handle with your hand, and slowly moving its bottom over the burner in a circle, using a fork in the other hand to open the bubbles that appear on the surface of the omelet. This helps the protein spread more evenly across the bottom and prevents the omelet from burning.

The omelette can be transferred to a plate when it is completely white.

What can I add?

Protein meals for weight loss (recipes with low carbohydrate content) can be supplemented with suitable ingredients. This omelet recipe allows you to customize it not only with low-carb spices, herbs and vegetables, but also with delicious ingredients that are high in protein and fat.

The dish can be fried with the following ingredients:

ham;
Fish and seafood;
bird;
mushrooms;
bacon, ham and other types of meat.

How to serve a dish

The omelette is separated from the pan with a spatula and served unfolded or folded in half. It can be decorated with herbs that suit your diet requirements.

What to pay attention to when planning your diet

First of all, it is necessary to assess the level of physical activity and calculate the daily calorie intake.

Physical activity can be:

Minimal - when a person leads a sedentary lifestyle and does not play sports.
Light - if you have to sit mostly at work, and you can train no more than 2-3 times a week.
Moderate – implying physical activity of low intensity (up to 5 workouts per week).
High - when everyday work is inseparable from intense training. A complete sports lifestyle.
Extremely high - very hard work plus daily training.

Having determined the level of load, calculate the calorie intake per day. This is done using the Mifflin-San Geor formula:

Simplified version:

for men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (g) + 5;
for women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (g) – 161.

Modified version:

for men: (10 x weight (kg) + 6.25 x height (cm) – 5 x age (g) + 5) x A;
for women: (10 x weight (kg) + 6.25 x height (cm) – 5 x age (g) – 161) x A.

A is the level of human activity, the degree of which is presented above.

To simplify the calculation, we have made a convenient calculator

Meal menu for weight loss for a week

The diet will vary depending on the desired result. For example, consider a menu for different amounts of daily calories consumed. All products in the tables are indicated in grams.

Weekly menu for 800 kcal

Days of the week	Caloric content of food intake (kcal)
Days of the week	Breakfast 249	Lunch 299	Dinner 249
Monday	cottage cheese - 100	vegetable salad - 201, 2 boiled eggs, herbal tea	stewed vegetables - 299 and a glass of kefir
Tuesday	milk porridge – 149	249 ml soup plus coffee without sugar	salad - 305, steamed meat - 99, 200 ml milk
Wednesday	berries - 125	stew - 203, boiled poultry - 154	148 lean fish with vegetable garnish
Thursday	Monday morning repeat	vegetable salad – 230 plus 2 eggs	stew with herbs – 362
Friday	106 cottage cheese with medium fat sour cream	green cabbage soup - 204 ml	a glass of kefir or fermented baked milk, ½ tbsp. l. Sahara
Saturday	Tuesday morning repeat	249 vegetable soup, whole grain bread plus cream cheese	minced poultry meatballs – 205, herbal tea
Sunday	cheese omelette – 215, tomato juice	230 boiled vegetables, steamed chicken breast - 143	meat stew with herbs, 200 ml milk

Daily diet for weight loss 1000 calories

Days of the week	Caloric content of food intake (kcal)
Days of the week	Breakfast 249	Lunch 99	Lunch 299	Afternoon snack 99	Dinner 247
Monday	cottage cheese with dried fruits – 150	berries - 100	chicken fillet and buckwheat - 100 each	boiled corn - 1 cob	fresh vegetables – 204
Tuesday	boiled egg with whole grain bread	glass of fruit smoothie	vegetarian ratatouille	cheese - 30	chicken fillet – 80
Wednesday	a piece of black bread with curd cheese	berries or fruits – 143	vegetable stew – 201	nuts - 30	boiled egg
Thursday	cottage cheese - 145	berry smoothie – 200 ml	green cabbage soup – 201	a glass of milk	stewed vegetables – 146
Friday	porridge with skim milk - 154	pressed muesli – 70	boiled chicken with side dish 100 each	whole grain bread with cream cheese	seafood – 130
Saturday	tomato and egg white salad – 149	apple	soup without meat – 201	yogurt	steamed beef – 99
Sunday	pancakes with apple (PP) – 149	orange	stewed fish with vegetables - 100 each	kefir or fermented baked milk - a glass	fruits – 150 and herbal tea

Menu for a week for 1200 kcal

Days of the week	Caloric content of food intake (kcal)
Days of the week	Breakfast 298	Lunch 156	Lunch 288	Afternoon snack 309	Dinner 283
Monday	omelette with tomatoes – 248	apple	fish salad – 143 plus vegetables – 150	nuts or dried fruits – 40	vegetable stew – 250
Tuesday	porridge on water with berries – 230	curd and berry smoothie - glass	boiled poultry with herbs – 230	low-fat yogurt	steamed fish - 201, fruit salad - 140
Wednesday	Greek cheese – 60	orange	chicken salad – 200, soup – 100	cottage cheese casserole – 99	steamed poultry fillet – 150
Thursday	oat pancakes – 100	1/2 grapefruit	rice with vegetables – 202	a glass of fermented baked milk or kefir	beef liver with side dish - 100 each
Friday	porridge with skim milk - 250	berry smoothie - glass	Stewed turkey - 120, whole grain bread	fruit salad – 130	boiled egg and nuts – 40
Saturday	omelette – 99	glass of kefir	vegetable soup - 203, steamed chicken fillet - 100	berries – 60, herbal tea	boiled fish - 150, coffee without sugar
Sunday	cottage cheese casserole – 120	smoothie of berries and milk - 200 ml	stew – 230, green tea	whole grain bread with cheese	stewed poultry with buckwheat – 201

Approximate 1500 calorie diet

Days of the week	Caloric content of food intake (kcal)
Days of the week	Breakfast 351	Lunch 249	Lunch 351	Afternoon snack 249	Dinner 351
Monday	2 boiled eggs with herbs	orange juice plus cottage cheese	baked fish - 120, fresh vegetable salad - 100	nuts - 30 and green tea	stewed chicken - 149, vegetable stew - 80
Tuesday	cottage cheese and tomato casserole – 250	a glass of kefir plus muesli - 30	pasta – 149 with beef – 100 and vegetables – 150	orange	fish salad - 180, whole grain bread
Wednesday	Monday morning repeat	½ grapefruit, green tea with sugar (1.2 tbsp.)	green cabbage soup - 201, low-fat cheese - 30	fruit smoothie	steamed poultry – 149, boiled egg
Thursday	porridge with skim milk - 249, coffee without sugar	casserole with berries – 149	stewed vegetables with white meat - 250, black bread with cream cheese	banana plus nuts - 20	boiled fish - 150, green salad - 130
Friday	boiled offal (chicken liver) - 180	cabbage, carrot and cucumber salad – 150	chicken goulash - 100, side dish of cereal - 100, herbal tea	cottage cheese - 100, jam - 1 tbsp. l.	baked poultry meat - 180, greens and curd cheese - 70
Saturday	brown rice with vegetables – 100, kefir	low-fat yogurt, apple	green cabbage soup - 250, fresh vegetables - 100	apple pancakes - 2 pcs.	buckwheat - 100, boiled turkey - 100
Sunday	2 boiled eggs	banana plus coffee without sugar	stewed chicken with vegetables – 230, whole grain bread	orange	stewed beef - 140, cottage cheese - 100

Chicken rolls with cheese and spinach

Due to its taste, meat stuffed with cheese and spinach is suitable not only for the everyday menu, but also for special occasions. This juicy and tender dish meets the requirements of a protein diet and is easy to prepare; rolls according to this recipe are made in the oven. In addition to enriching the taste of chicken, cheese performs a unifying function - it melts during heat treatment, thereby holding the ingredients of the rolls together.

Chicken rolls with cheese and spinach are considered second courses and have the following BJU indicators:

Component	Weight	Carbohydrates	Fats	Squirrels	Calorie content
Spinach	100	2	0,3	2,9	22
Cheese	50	0	14	16,5	196
Parsley	40	3,04	0,16	1,48	18,8
Chicken	600	2,4	11,4	141,6	678
Garlic	16	4,78	0,08	1,04	22,88
Kefir	50	2	0,5	1,4	20
Ground black pepper	2	0,77	0,07	0,21	5,02
Salt	2	0	0	0	0
Total	860	15	26,5	165,1	962,7
100 g	100	1,7	3,1	19,2	111,9
1 serving	143	2,5	4,4	27,5	160,5

Composition of ingredients

Ingredients are based on 6 servings:

40 g parsley;
0.6 kg chicken breasts or fillets;
100 g spinach;
50 g cheese;
50 g kefir 1% fat;
4 garlic cloves;
2 g ground black pepper (optional);
2 g salt (optional).

The best types of cheese for this recipe are Parmesan and Feta.

Step-by-step cooking process

Chicken rolls stuffed with spinach and cheese can be prepared within 1 hour:

First you need to prepare the meat. When using briskets, wash them, dry them with paper towels, or simply let the meat dry. After this, a longitudinal cut is made in the briskets for the filling, not reaching the opposite end of the piece of meat, so that the pieces can open in the shape of hearts. It’s enough to simply beat off the fillet.
Finely chopped spinach is mixed with cheese, grated on a grater with small holes.
Chopped parsley and pressed garlic are added to the future filling, then the ingredients are salted, peppered, poured with kefir and mixed again.
The filling is wrapped in fillet cut into wide strips for rolls. The cut breasts are coated with this mixture, placing it inside and fastening the cuts with toothpicks.
The products are placed in the oven, preheated to 180°C, where they are cooked for half an hour.

What can I add?

You can sprinkle 50 g of chopped dill into the filling and onto the surface of the rolls.

How to serve a dish

Chicken rolls with cheese and spinach are served separately or with a side dish of your choice.

Recipes for PP dishes

When creating an approximate diet for weight loss, it is not at all necessary to eat the same food every day. There are a lot of recipes for healthy dishes. Below we present examples that you can use.

First: green cabbage soup

lean beef - 200 g;
chicken eggs - 7 pcs.;
onions - 1 pc.;
potatoes - 4 pcs.;
sorrel - 50 g;
spices, salt to taste.

Cut the meat into small pieces and boil until half cooked. Add potatoes and seasonings to the broth, add salt. Fry the onion in olive oil until golden brown and add to the soup along with chopped sorrel. Finely chop the boiled eggs and send them after the greens. Boil the cabbage soup for another 5 minutes, and then let it brew for half an hour.

Second: fish with vegetables (baked)

fish (salmon) - 450 g;
cauliflower - 450 g;
lemon juice and soy sauce - 4 tbsp. l.;

Marinate cleaned and washed fish in a mixture of sauce and lemon juice (30 minutes). Divide the cabbage into inflorescences. Place vegetables and salmon on a baking sheet and bake at 180 degrees for 25-30 minutes.

Pepper and bean salad

frozen green beans - 300 g;
sweet pepper - 100 g;
lemon juice - 2 tbsp. l.;
a clove of garlic.

Boil the beans for a minute, drain and cool. Add finely chopped pepper and chopped garlic. Season the salad with lemon juice, salt and pepper if desired.

Dessert: cottage cheese appetizer

curd mass - 250 g;
chicken egg - 1 pc.;
sugar substitute - 2 tbsp. l.;
apple;
banana.

Mix the egg with cottage cheese, add sweetener and diced fruit into the mixture. Microwave for 3 minutes at 750 watts.

Snack: fruit smoothie with kefir

banana - 1 pc.;
pear - 1 pc.;
kiwi - 1 pc.;
honey - 1 tsp;
a glass of kefir.

Wash the fruits, peel and cut. Grind all ingredients (including kefir) in a blender.

Syrniki

This dish, widespread in the post-Soviet space, provides the body with a sufficient amount of both proteins and carbohydrates and fats. In the recipe adapted for the protein diet, the amount of the last 2 of these 3 components is reduced. Cheese pancakes are included in the category of healthy nutrition dishes; to prepare them, use a frying pan or similar container with a non-stick coating. This dish can also be prepared in the oven.

Cheesecakes have the following BZHU indicators:

Component	Weight	Carbohydrates	Fats	Squirrels	Calorie content
Chicken egg white	70	0	0	7,77	30,8
Semolina	15	11	0,15	1,55	49,2
Cottage cheese	200	6,6	3,6	36	202
Total	285	17,6	3,8	45,3	282
100 g dish	100	6,2	1,3	15,9	98,9
1 serving	48	2,9	0,6	7,6	47

Composition of ingredients

Ingredients are based on 6 servings:

whites of 2-3 eggs;
200 g cottage cheese 1.8% fat;
15 g semolina.

Step-by-step cooking process

Cheesecakes can be prepared in less than 30 minutes:

Cottage cheese is mixed with egg whites, then semolina is added to them.
The ingredients are thoroughly mixed.
Place the products with a spoon onto a well-heated frying pan.
Cheese pancakes are fried until deliciously crisp on both sides, turning over when cooked.
In order for the products to be properly fried, they are kept at low power for a couple more minutes, turning them over so that they do not burn.

How to serve a dish

Cheesecakes are usually served immediately after cooking. They go well with sour cream, yogurt and honey containing a high amount of carbohydrates.

How to count calories

During cooking, food loses volume - this is a natural consequence of heat treatment. However, the calorie content remains the same. So, if you boil a chicken fillet (200 g), its finished weight will be only 150, but the number of kcal will not change. To determine the calorie content of a finished dish, you need to weigh all its components and count the calories they contain. For clarity: