Diet 1500 calories menu for a week

The essence of the diet and its duration

British nutritionists interviewed several women with different body types, lifestyles, and incomes.
Most did not adhere to their personal norms (indicators were derived for each individually): some overeated, others undernourished. In addition to problems with metabolism, such inconsistencies cause diseases of all organ systems, chronic fatigue, and psychological disorders.

The daily diet is divided into 5 parts, with the total calorie intake divided as follows: 400:150:550:150:550. Sometimes the number of meals is reduced to 3 servings without additional snacks.

Protein consumption increases. Standard rules of healthy eating are used: nothing fatty, fried, salty, spicy, floury, sweet. It is better to stop drinking alcohol.

The weight loss technique is effective with long-term use. The first results can be noticed only after 20 days. With monthly use and heavy weight, it takes up to 10-15 kg.

The advantage of the diet is that you can stick to it on a regular basis and without interruption. It can be changed depending on the needs of a particular person (for vegetarians - carbohydrate, for athletes - protein). Such nutrition cleanses the intestines, removes excess water, salts, and toxins.

Menu for weight loss: simple tricks

I think this simple menu of proper nutrition for weight loss clearly proves that within the average daily calorie intake you can be full and satisfied :)

By swapping meals from different days, you will get a varied weight loss menu for the week (within ~1600 kcal).

Don’t be afraid to experiment: introduce “new” cereals into your diet (barley - it is underestimated by many, pearl barley, corn, quinoa), legumes (chickpeas!).

“Other” types of flour (flaxseed, rice, coconut, spelled, chickpea, soy) will help you diversify your breakfasts and make them as healthy as possible. It is advisable not to use premium wheat flour when losing weight (it is a “fast” carbohydrate, and besides, it is a “dummy” - there is no benefit or fiber in such flour).

Come up with salads by combining different vegetables (and fruits!), greens (radish, celery, cabbage, seaweed, arugula, grapefruit, pomegranate, types of lettuce).

Learn to “deceive” your body: asks for sweets for dinner - prepare a “sweet” salad from an apple, celery root and carrots (you can top it with soft cottage cheese/natural yogurt or a spoonful of olive oil) ~ 50 kcal/100 g. Also using stevia, for example , you can cook a sweet omelet. And if you add a little coconut or poppy seeds, cottage cheese, fiber or bran to it, you will get a kind of “evening treat” without harming your figure :)

By the way, fiber (1-2 spoons) or psyllium (see what it is here) can also be added to kefir, cottage cheese, fermented baked milk, their calorie content can be ignored (the body does not process coarse fiber, but uses it as a “brush” and removes along with waste and toxins).

I think the simple rule “if you want to eat, drink water” is hardly worth repeating, everyone has heard about it. When you eat fiber, be sure to drink more!

Several principles of proper nutrition for weight loss

The main aspects that must be observed during a period of safe weight loss are:

• Drink clean water every day, in other words, you need to start every day with a glass of water, drunk half an hour before your first meal.
• It is recommended to eat food at least 5 times a day to prevent feelings of hunger.
• Portions should be no more than 500 ml, including a mug of tea. A smaller amount of food is allowed, but more is completely unnecessary.
• Carbohydrates should be ingested only with fruits and vegetables, cereals, and no later than 15:00.
• Flour products, sugar, honey, carbonated drinks and alcohol should be completely excluded.
• Protein foods are recommended in the form of fish, meat, offal, cottage cheese and cheese, but cheese in small quantities and only low-fat.

Dinner should be after six o'clock in the evening: please note, it is dinner, and not a snack of kefir or an apple.

Video

https://youtu.be/3h0SHk2ZpTA

What foods can and cannot be eaten when eating properly for weight loss

Can:

• seaweed;
• vegetables without starch;
• dietary meat (chicken/duck/turkey/rabbit);
• egg white;
• cereals (brown rice, wild rice, buckwheat; quinoa; bulgur; oatmeal; couscous);
• pasta (hard varieties up to 2 times a week);
• rye bread, multigrain;
• fats: red fish, low-fat white fish, cold-pressed olive/linseed oil, roasted nuts, egg yolk;
• seasonings;
• low-fat dairy and fermented milk products.

Possible in very small quantities:

• vegetables containing starch;
• cheese (fat content up to 30%);
• fruits in small quantities;
• cottage cheese.

It is forbidden:

• alcohol;
• corn;
• bakery;
• sugar.

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Nutrition is individual for each organism. Some people cannot live without sweets, others cannot live without meat. The 2000 kilocalorie program allows you to choose the appropriate option for a specific person, based on his needs.

Some cooking methods are strictly prohibited: frying in vegetable oils, marinating in mayonnaise or ketchup, baking in industrial seasonings.

Strictly not recommended:

• white yeast bread;
• fatty sauces;
• smoked meat;
• salted (dry and pickled) fish;
• sausages, sausages;
• grape;
• white and milk chocolate, sweets;
• cakes and pastries (industrial, store-bought; homemade is allowed, but in limited quantities);
• ice cream;
• fatty pork and lamb, lard;
• white unprocessed sugar and artificial sweeteners.

Useful and mandatory menu components include:

• poultry, beef, rabbit;
• soft and hard cheeses;
• dairy products;
• cereals (rice, buckwheat, wheat, oatmeal);
• vegetables and fruits (in any volume, fresh and prepared);
• legumes and nuts;
• honey, dark chocolate;
• natural coffee and green tea;
• pasta and bakery products from durum wheat, bran bread.

Be sure to read:

Menu for 800 kcal per day: recipes for a week from simple products

Why exactly 1500 calories?

Medical studies have proven that if a person leads a passive lifestyle, then the number of calories burned does not exceed 1800.
Of course, these numbers are not dogma. Several key factors play an important role here.

The main factors when calculating the required number of calories:

• Gender.
• Life activity.
• Health.
• Full age.

The average person needs to consume between 2,000 and 2,500 calories daily. This amount is capable of holding the already existing mass. Of course, there are exceptions, but they are extremely rare.

Based on all that has been said, we can conclude that eating 1500 calories daily is a gentle diet.

A simple diet for a given amount of calories allows you to painlessly remove extra pounds. A person will not have to starve, but there will not be an overabundance.

In order for the chosen diet for weight loss to be effective, you should remember the mandatory rules:

• Be sure to prepare mentally. It is necessary to perceive your actions not as torture, but rather as a victory over yourself. Regardless of the initial results, be positive.
• Switching to proper nutrition (pp). This condition is mandatory and undeniable. Below we will provide you with the main criteria for the pp menu.
• Always carry a small amount of vegetables or fruits with you. This will help, especially at the initial stage, not to experience constant hunger.
• Drinking fluids. Daily water consumption should be one and a half to two liters. Excluding regular juices, tinctures, tea.
• Refusal of spicy food. Hot spices increase the feeling of hunger, and this is extremely undesirable.
• Forget about quick snacks.
• All heavy and main foods should be consumed only before or during lunch.

This is the optimal caloric intake for men and women who want to lose weight. Limiting the caloric content of meals promotes rapid weight loss without harm to health. 1,500 calories should be divided into five meals, with dinner containing a minimum amount of calories.

The diet must include a hot dish. It would be better if it was prepared for lunch. Creating a menu for 1500 kcal per day with recipes for a week of simple products is not difficult.

Menu for every day

It is important to calculate your total caloric intake every day, not even missing out on extra mugs of coffee or tea with sugar. With increased consumption, the diet is adjusted.

If the daily nutritional value is below the norm, and you feel fine and are not hungry, then you can reduce it to 1500-1600 kcal.

Healthy breakfast

A large first meal will give you a boost of energy for the whole day. The optimal nutritional value for breakfast is 350-400 kilocalories. In the first half of the day, carbohydrates (even simple ones) are well absorbed, so you can refresh yourself with sweets and high-calorie fruits.

Cereals are suitable: milk and regular porridges (oats, buckwheat, semolina) with honey, berries, nuts. You can bake pancakes with oatmeal or cheesecakes, serve with fruit puree or jam. Breakfast will not be spoiled by healthy sweets made from dried fruits and cottage cheese.

Protein for the morning comes from eggs and cheese. Toasts are made from whole grain bread and cheese products. And it is better to refuse fermented milk. Often kefir and yoghurt cause indigestion and slow down metabolism.

Full lunch

A good daily portion replenishes the energy expended and motivates you to work until the end of the day. Therefore, food should be satisfying, healthy and tasty. The total nutritional value can reach 500-600 calories. It is better to make a lunch of several dishes: a cold appetizer, a hot liquid, a side dish and a dessert. The emphasis is on proteins and complex carbohydrates.

How to make a menu correctly

Developing a nutrition program for several days (or weeks) will help avoid breakdowns and distribute weekly purchases.

Be sure to read:

Daily calorie intake: how much to consume, how to calculate

It’s much easier to buy and prepare in advance than to think about the menu every day.

Before you create a weight loss menu for a week or a month, you need to:

1. Assess your level of physical activity.
2. Calculate the kcal norm for the day.

The level of physical activity can be:

• Minimum - sedentary work, no sports (coefficient 1.2).
• Light - sedentary work, but there are light workouts up to 3 times a week or long walks (coefficient 1.3).
• Medium - work that requires little physical effort, light training up to 5 times a week, morning or evening exercises (coefficient 1.5).
• High – work with physical activity, active lifestyle, intense sports up to 5 times a week (coefficient 1.7).
• Extremely high - hard physical labor, hard training every day (coefficient 2).

(9.99 * weight in kg) (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity

Christina Aguilera lost 1600 kcal per day

Christina Aguilera, who had gained 30 kg of weight, proudly showed off her curvaceous body to the shocked public for several years. The singer stated that she loved herself this way more than thin, but with her height of 157 cm, it was hard to believe.

Fans wondered what the real reason was that made the singer grow by leaps and bounds.

And this spring, Christina, who had already lost 11 kg, finally told her secret, and at the same time how she managed to achieve such amazing results in six months.

It turned out that the depression that overcame the singer after her divorce from her husband Jordan Bratman was to blame. Aguilera coped with the pain with alcohol and junk food. Even his new boyfriend, Matthew Rutler, did not help him cope with gluttony. And only the threat of losing lucrative contracts and constant criticism in the press forced the singer to pull herself together and go on a diet.

Christina Aguilera decided to lose weight with the help of the Fresh Diet diet food delivery service. It’s just a dream: you don’t need to count calories yourself, you don’t need to analyze the composition of foods, you don’t need to cook. All you need is the website https://www.thefreshdiet.

com/ order yourself one dish for breakfast, lunch, dinner and two snacks - only 1600 kcal per day. At a certain time, freshly prepared dietary food will be brought home.

1600 kcal is small enough to start losing weight, but high enough to keep your metabolism from slowing down.

A menu for 1600 calories a day might look like this:

— breakfast: oatmeal with bran and raisins (250 g), low-fat cheese (30 g), coffee with milk;

- dessert: baked apple with buckwheat bread and a glass of pulpy freshly squeezed juice;

- lunch: boiled lean beef (120 g) with cabbage, tomato and herb salad, dressed with low-fat yogurt (total 250 g), black bread, green tea with lemon and a spoon of honey;

- dessert: 100 grams of 4% cottage cheese and an orange;

- dinner: 100 grams of shrimp with 200 grams of stewed vegetables (peppers, tomatoes, onions, parsley), seasoned with olive oil, and 100 grams of boiled brown rice.

Advice!

For a small girl, losing 11 kg in six months is a very good result. The singer does not hide the fact that, although food restrictions were decisive in such a spectacular weight loss, physical activity played a big role.

Christina returned to her favorite dance classes and began doing strength training. This helped not only to lose weight faster, but also to restore an attractive, fit figure. And in the latest photos the singer looks happy.

We also breathed a sigh of relief.



Like

Source: https://www.dietplan.ru/stars/kristina-agilera-poxudela-na-1600-kkal-v-den/

General recommendations for proper nutrition for weight loss

The diet is complete in terms of energy consumption for the average person. If the menu is compiled correctly, then the food is suitable even for the treatment of gastroenterological diseases, but only after consulting a doctor.

Even a pregnant woman needs 2000 calories per day. But usually a child in the womb requires increased nutrition and increased vitamin supplementation.

The recommendation of nutritionists is to eat healthy. After all, even if you eat fast food, it is possible to reach your daily norm, but this does not mean that fats and simple carbohydrates will not be deposited in fat cells.

There are several principles of proper nutrition, so when creating a weekly diet plan for weight loss, you need to take them all into account:

• Drink more water - water speeds up metabolic processes, due to which harmful substances are eliminated from the body faster.
• Don't skip meals - skipping meals will make you feel hungry, which will lead to new fat deposits for a rainy day.
• Use spices - bland food, no matter how varied it is, gets boring very quickly, which leads to breakdowns. Spices and aromatic herbs help make healthy food more appetizing.
• Don’t give up sweets—you can replace unhealthy sugar with a sweetener or honey, and use rye flour or ground bran for baking.
• Choose fruits that contain healthy dietary fiber.
• Long carbohydrates - you don’t need to completely give up pasta; it’s better to choose varieties made from whole grains. You can also replace white rice with brown rice.
• Expend more calories than consumed.
• Diversify your diet.
• The last meal should be 3-4 hours before bedtime.

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.

The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membranes, but it is not recommended to eat them for dinner because of the sugar.

The best time to eat an orange is lunch or dinner. The same goes for other products. Carbohydrates should be eaten in the first half of the day, while vegetables are much healthier for dinner. Fish is well digested in the evening, and you can eat meat for lunch. Thanks to this nutritional pattern, the body can get the maximum benefit from the food it receives.

As a result, all of the above actions accelerate metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis of a beautiful figure

Advantages and Disadvantages of the 1500 Calorie Diet

The main advantage of this nutrition system is that the lost kilograms do not return, since the weight decreases gradually and the body does not experience stress. In addition, it is not muscle tissue that is broken down, but fat tissue. The second advantage is that you will eat a balanced diet, your body will receive all the necessary vitamins and microelements. In addition, this diet can also be used by people with diseases of the digestive system. In this case, it is necessary to choose the right set of products that will not affect the gastrointestinal tract.

Since the 1500 calorie diet is balanced and satisfying, you can set your own deadline. Keep track of your results. But remember that you need to leave the diet slowly and gradually so that you do not have problems with regaining excess weight.

How much weight can you lose with proper nutrition?

Having developed a PP menu for a week for weight loss, you should not expect instant results. It takes time for your metabolism to accelerate. Kilograms lost in the first week - water. Puffiness goes away and proper metabolism is restored. The result also depends on physical activity; the more it is, the faster the process of losing weight goes.

Sudden weight loss is very harmful to health, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely approximately 3-4 kg per month with average physical activity. This activity includes cardio training 3-4 times a week, daily walks lasting 20 minutes or more.

You can increase your weight loss through more physical activity. For example, doing a full strength training session 6 times a week can increase your weight loss by another 2 kg.

And, with each kilogram lost, it becomes more and more difficult for the body to part with its reserves, therefore, the longer you stay on PP, the slower the weight loss process will be.

But this does not mean that healthy eating has stopped working, it means that the body begins to process the last reserves “for a rainy day.” During this period, it is better to put the scales aside and start measuring body volumes, the changes in which can be monitored more clearly.

What to avoid while eating healthy

The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:

• Lack of sleep and overexertion. Losing weight is stressful for the body, and it tries with all its might to save energy. Therefore, you want to sleep more, and the feeling of fatigue comes earlier than usual. During this period, you should not exhaust your body; it is better to sleep an extra few hours.
• Avitaminosis. To maintain good health during the transition to proper nutrition, you need to drink vitamins, since the body is in a stressful state. It is also recommended to drink fish oil, which replenishes essential fatty acids.
• Alcohol. Alcoholic drinks have a high sugar content, so it is better to avoid them altogether.
• Don't go to the store hungry.
• Monotony. You cannot create one PP diet for a week for weight loss and eat like that for a month. The menu needs to be changed every week to avoid breakdowns.

Approximate menu for a week containing 1200 calories per day

When eating 800 kcal per day, 3 meals a day are provided, no snacks. Cook vegetables and meat without oil. You can stew, steam and bake. Dairy products are low-fat or low-fat.

The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.

The PP menu for a week for weight loss with a daily calorie content of 1000 kcal is recommended for a sedentary lifestyle, as well as for those with a slow metabolism.

Vegetables can be steamed, baked and stewed. Adding oil should be avoided.

Dairy products are either low-fat or low-fat.

The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With this diet, it is recommended to increase daily exercise, as well as conduct full training 3 times a week.

There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to maintain the general principles of proper nutrition.

For the most active, a menu of 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. The menu is also suitable for those whose work involves heavy physical activity.

Approximate PP menu for 1500 kcal for a week for weight loss.
The diet remains the same as for the 1200 kcal menu.

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Approximate menu of diet No. 8 with energy value 1600-1700 kcal

Breakfast

1. Cottage cheese 100 g.
2. Stewed carrots 150 g.
3. Coffee with milk without sugar 200 g.
4. A piece of gray bread 25-30 g with butter 5 g.

Snack

Dinner

1. Vegetarian soup 250 g.
2. Steamed meatballs 100 g.
3. Green peas 50 g.
4. Compote of dried fruits without sugar 200 g.
5. A piece of gray bread 25-30 g.

Afternoon snack

1. Rose hip decoction 200 g.
2. Crackers 4 pieces.

Dinner

1. Boiled fish without salt (pike perch, tilapia, haddock) 100 g.
2. Stewed vegetables 200 g.
3. Tea without sugar 200 g.
4. A piece of gray bread 25-30 g.

Snack at night

1. Low-fat kefir 200 ml.
2. Crackers 4 pieces.

Second day

Breakfast

1. Buckwheat porridge with water 150 g.
2. Boiled egg 1 piece.
3. Leafy vegetable salad without oil 200 g.
4. Black coffee without sugar 200 g.

Snack

Dinner

1. Vegetarian soup 250 g.
2. Baked meat 90 g.
3. Boiled beets 150 g.
4. Green peas 25 g.
5. A piece of gray bread 25-30 g.
6. Dried fruit compote without sugar 200 ml.

On topic: Step-by-step diet for losing weight for a month

Afternoon snack

1. Pear 100 g.
2. Crackers 4 pieces.

Dinner

1. Boiled chicken breast without skin 100 g.
2. Cabbage stewed with champignons (without oil), 200 g.
3. A piece of gray bread 25-30 g.
4. Tea without sugar 200 g.

Snack at night

1. Low-fat kefir 200 g.
2. Crackers 4 pieces.

Day three

Breakfast

1. Cottage cheese with grated apple 100/100 g.
2. Coffee with milk without sugar 200 g.
3. A piece of gray bread 25-30 g with butter 5 g.

Snack

1. Vinaigrette with vegetable oil 150 g.
2. Soaked herring 30 g.

Dinner

1. Vegetarian soup 250 g.
2. Stewed meat 90 g.
3. Buckwheat porridge with water 100 g.
4. Boiled beets, slices 50 g.
5. A piece of gray bread 25-30 g.
6. Compote of dried fruits without sugar 200 g.

Afternoon snack

Dinner

1. Boiled fish without salt (pike perch, tilapia, haddock) 100 g.
2. Stewed vegetables 200 g.
3. A piece of gray bread 25-30 g.
4. Tea without sugar 200 g.

Snack at night

1. Low-fat kefir 200 g.
2. Crackers 4 pieces.

Day four

Breakfast

1. Millet porridge with water 150 g.
2. A piece of butter 5 g.
3. Fresh cabbage salad with cucumbers 150 g.
4. Coffee with milk without sugar.

Snack

1. Low-fat cottage cheese 100 g.
2. Tea without sugar 200 g.
3. Crackers 4 pieces.

Dinner

1. Vegetarian soup 250 ml.
2. Steam cutlets 90 g.
3. Green peas without oil 50 g.
4. Boiled beets 50 g.
5. A piece of gray bread 25-30 g.
6. Compote of dried fruits without sugar 200 g.

Afternoon snack

1. Apple 100 g.
2. Crackers 4 pieces.

Source: https://diabetis.info/primernoe-menyu-diety-8-s-energeticheskoj-cennostyu-1600-1700-kkal/

Second courses

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.

• 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.

• 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.

1. 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.
2. Separate the broccoli florets and open them.
3. Place marinated fish and broccoli on a baking sheet.
4. Bake in the oven at 201° for 25 minutes.

• 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.

1. Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
2. Lightly fry the meat balls in a dry frying pan.
3. Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
4. Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.

1600 calorie diets

The following meal plans, divided into breakfast, lunch, dinner, and snack options, are designed to provide you with three meals a day and three snacks to consume 1,600 calories. Each daily meal includes 160 g of carbohydrates, 120 g of protein and 53 g of fat.

Preparing breakfast and snack

1 cup oatmeal with 1 tbsp. a spoonful of ground flaxseed (optional) or with the addition of 20 g of whey protein powder.

2 pies with low-fat sausage or vegetarian.

1 cup skim or soy milk or 1 packet of light yogurt.

1 package egg replacer (scrambled), 1 thin slice each cheddar and lean ham, wrapped in a whole grain wheat tortilla (at least 3 grams of fiber; we prefer a tortilla variety that contains 8-9 grams of fiber per tortilla).

2 small or 1 large kiwi.

1 cup skim or soy milk or 1 packet of light yogurt.

Attention!

1 small (30g) whole wheat breakfast tortilla with filling. Add 1/3 cup canned hyacinth beans. 1 cup skim milk or soy milk (or add 30g cheese to the tortilla).

Vegetarian Scrambled Eggs (use only the whites of 4 eggs), 1 English Whole Wheat Marfin, toasted. 1 medium green or red apple. 1 cup skim or soy milk.

2 slices whole grain bread (at least 3g fiber per slice).

1 whole egg plus 2 egg whites, cooked any way you like (scrambled eggs, lightly fried on both sides, etc.). 1 cup skim milk or soy milk (or add 30 g cheese to scrambled eggs).

1 whole grain waffle or whole wheat bread mix with 1 tbsp. spoon of peanut butter (preferably natural). 1 cup chopped strawberries. 1 cup skim or soy milk.

1 cup whole wheat pasta, drizzled with 1 teaspoon olive oil (this would be a great breakfast for any pasta lover!); add 60g lean meat, such as chicken or shrimp.

A sandwich of 2 slices of whole grain bread, 2 slices of turkey and 1 thin slice of cheese with a glass of milk. Put it all together and you have the perfect breakfast for the road.

Protein shake: 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1-2 tbsp. tablespoons ground flaxseed and 1/2 cup fresh or frozen berries (no sugar). Add ice and stir. 1 slice whole grain bread or 1/2 cup fresh fruit.

Snack options

Whenever you go more than four hours between meals, you should eat something to keep your metabolism and insulin levels up. Below are some tips for preparing snacks for late morning, afternoon snacks, and before bed.

1 small red apple with 1 tbsp. spoon of almond oil.

5 whole grain crackers with a slice of mozzarella cheese (approximately 30 g).

A mixture of 2 tbsp. spoons of raisins and 30 g of various nuts (approximately 1/4 cup).

1 cup low-fat cottage cheese with 1 cup fresh berries.

Jerky (approximately 30 g) with 5 whole grain crackers.

15-16 low-fat chips with 1/4 cup bean sauce or humus.

Important!

1 whole wheat tortilla with 1/4 cup melted shredded cheddar cheese and 1 tbsp. spoon of sour cream. Spread the tortilla with cheese, roll it up and dip it in sauce and sour cream.

1 large green apple, thinly sliced, mixed with 1/4 avocado (diced) and drizzled with pear-infused vinegar (available at health food stores).

At a milkshake bar or cocktail bar at a gym, Myoplex Lite diet mixture mixed with water and berries will always help you out. Maki's favorite flavor: iced cappuccino.

Protein Shake: Mix 20 grams of whey protein powder (should contain no more than 4 grams of carbohydrates per 20 grams) with 1 cup skim or soy milk. Add, stirring, 1 tbsp. a spoonful of ground flaxseed (optional). Add ice and stir.

1 bar of dark chocolate (cocoa content - at least 70%) with 112 tbsp. spoons of natural peanut butter.

We have lunch and dinner

Lunch options

120g lightly seared tuna on a mixture of assorted greens, sprinkled with chopped walnuts (1 tbsp) and whole wheat croutons (1/2 cup), drizzled with red wine vinegar, olive oil and herbs (to taste).

Orient Express salad. Add 1 tbsp. spoon of chopped almonds.

Salad from canned tuna, chicken or salmon: mix 120 g of canned food with 1/2 tbsp. spoon mayonnaise, pepper and sprinkle with lemon juice. Serve on top of the ramen salad and with 5 whole grain crackers.

120g skinless chicken breast, lightly brushed with BBQ sauce.

Roasted Sweet Potatoes with Spices (see recipes). 1-2 cups green beans, sautéed with garlic.

Advice!

1/2 cup whole wheat pasta, topped with red sauce (1/2 cup) and shredded turkey breast (120g).

Spinach salad, sprinkled with 1-2 tbsp. spoons of light Italian seasoning.

Cabbage and red bean soup. 120 g fried pork chop.

Southwestern spiced roast.

Greek turkey burger served on a low calorie wheat bun (approximately 80 calories per bun). Add 60g of your favorite cheese, thinly sliced.

120g fried fish with 1/2 cup lentils and 1 medium fried tomato.

120g shrimp or lobsters, fried with mushrooms, spinach, onions and minced garlic in 1 teaspoon olive oil, drizzled with soy sauce. Serve topped with 1/3 cup husked rice.

90g turkey, chicken or lean ham and 1 thin slice of cheese, wrapped in a whole wheat tortilla. Serve with broccoli mixture.

Pita Sandwich: Place 4 ounces of your favorite lean meat (turkey, chicken, tuna, lean roast beef or ham) in 1/2 whole wheat pita (one pocket). Add fresh spinach leaves, chopped bell pepper and drizzle with 1-2 tbsp. tablespoons of light seasoning made from vinegar, olive oil and spices (to taste).

Protein shake: 25 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1-2 tbsp. tablespoons ground flaxseed and 1/2 cup fresh or frozen berries (no sugar). Add ice and stir.

Dinner options

Scallop on Key West skewers (140-170 g scallop) with spicy fried cabbage. A salad of assorted greens, sprinkled with a dressing of red wine vinegar, olive oil and herbs (to taste).

1/2 cup savory hyacinth beans, no rice.

140 g grilled tuna or salmon.

Mushrooms and bell peppers, fried or baked with 1 teaspoon olive oil and seasonings. 1/2 cup musk.

Mexican lettuce wrap: 140g chicken, 1 small whole wheat tortilla for 1 roll and lettuce for the rest.

Stir fry shrimp with vegetables - 140-170 g shrimp. Serve over 1/2 cup basmati rice.

Attention!

Pizza with mushrooms and spinach. Add 120g shrimp, turkey sausage or diced chicken.

Sausage bread with a side of Grandma's green bean pie.

90g baked sweet potatoes, seasoned to taste with cinnamon and vanilla extract.

On topic: Diet for gluten intolerance

Chicken with artichokes.

1/2 cup whole wheat pasta (feathers), drizzled with olive oil and sprinkled with Parmesan (1-2 tablespoons).

Salad of various greens with 1 tbsp. spoon a light seasoning of vinegar, olive oil and spices.

Nirvana kebabs with baked eggplant.

1/2 cup flax-fortified fried rice.

140 g pork tenderloin medallions.

Cauliflower Potato Salad. 1-2 cups steamed asparagus drizzled with lemon juice and balsamic vinegar. 1 whole wheat muffin.

Protein shake: 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1-2 tbsp. tablespoons ground flaxseed, 1/2 cup fresh or frozen berries (no sugar). Add ice and stir. 5-8 whole grain crackers with 1 thin slice of cheese.

Late Night Snack Options

1 cup skim or soy milk; drizzle with vanilla or almond extract for flavor.

1 packet of light yogurt.

1/2 cup sugar-free ice cream.

1/2 cup low-fat cottage cheese; add 1 tbsp. a spoonful of light yogurt or a little Splenda for taste.

1 cup sugar-free pudding made with skim milk.

30 g of cheese of any kind.

Source: https://www.medmoon.ru/dieta/raciony_na_1600_kalorij.html

Salads

• Green beans (frozen) – 299 g;
• Mild red pepper – 99 g;
• soy sauce - 3 tbsp. l.;
• lemon juice – 2 tbsp. l.;
• crushed garlic – 10 g.

1. Pour boiling water over the frozen beans and bring to a boil again.
2. Chop the pepper.
3. Mash the garlic in a press.
4. Mix all ingredients and season.

• 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.

1. Boil the seafood cocktail and let it cool.
2. Mix butter and sauce.
3. Place lettuce leaves on the bottom of the salad bowl.
4. Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
5. Place seafood cocktail on top of the vegetables, add salt and season with the remaining mixture of butter and sauce.