Diet food: recipes for every day

How to eat properly while losing weight. What delicious dietary dishes can be prepared at home.

Many people associate weight loss with strict limits, monotonous food, hunger - difficulties that need to be endured for a short time to achieve results. But nutritional adjustments work and produce results if they are used systematically and do not lead to stress. Dietary recipes, being healthy and varied, help you eat right without restrictions.

Menu for the week

The menu for each day of the week contains from 1100 to 1600 calories. This amount of calories in the menu is optimal for weight loss. The total is 7700 – 11200 Kcal per week. Dietary nutrition for weight loss involves eating foods and dishes rich in vitamins, minerals and nutrients.

Be sure to drink 150-250 ml of clean water twenty minutes before your meal, 0.6-1 liter per day. Water is very necessary for the body, because we consist of 60% of it. For weight loss, water plays a very important role; it removes all unnecessary substances from the body. It is not recommended to drink during a meal and after thirty minutes, it is bad for digestion.

Menu for every day of the week:

Monday

• 1st meal – 150-200 grams of low-fat cottage cheese, half a banana, tea without sugar.
• 2nd meal – 2 carrots plus olive oil, 1 apple.
• Lunch – 80-120 grams of brown rice, steamed salmon, vegetable salad 240-310 grams with sunflower oil.
• Afternoon snack - a portion of fruit salad of pear, banana, apple, nectar with low-fat yogurt.
• Dinner – 145-260 grams of salad from tasty and healthy vegetables, vegetable omelette.

Tuesday

• 1st meal – 145-215 g oatmeal with 1% milk with berries 55 g, tea with lemon without sugar.
• 2nd meal – 3 apricots.
• Lunch – 75-135 grams of cooked lentils, a fresh and tasty salad of tomatoes and cucumbers with herbs with sunflower or olive oil.
• Afternoon snack - a sandwich of wholemeal bread with cottage cheese (1.5% fat), top with a couple of sliced ​​tomato slices and salt and pepper to taste.
• Dinner – steamed fish fillet, vegetable salad with olive oil, regular tea without sugar.

Wednesday

• 1st breakfast – omelet of 2-3 eggs, a glass of milk 0.5% with 1 oatmeal cookie.
• 2nd breakfast – 25-35 grams of nuts, 1 grapefruit.
• Lunch – a serving of vegetable soup, compote.
• Afternoon snack – yogurt 0.5% 1 glass, 1 apple.
• Dinner – chicken fillet 85 grams, vinaigrette, kefir 1 glass.

Thursday

• 1st meal – 135-190 grams of oatmeal in 0.5% milk with apple pieces, compote.
• 2nd meal – 1 grapefruit, vegetable juice.
• Lunch – borscht with fresh herbs and sour cream 5%, Borodino bread, green tea with lemon without sugar.
• Afternoon snack – fruit salad topped with 0.5% yoghurt.
• Dinner – steamed fish, vegetables, tea.

Friday

• 1st meal – 1 boiled egg, 1 cucumber, 1 tomato, tea with lemon without sugar.
• 2nd meal – 125-185 grams of natural yogurt 0.5%.
• Lunch – a portion of vegetable soup, 100 grams of fish fillet, compote.
• Afternoon snack – 1 grapefruit.
• Dinner – cooked rice, 100 grams of chicken fillet, 0.5% glass of milk.

Saturday

• 1st meal – 120-210 grams of oatmeal cooked in 1% milk plus fruit (apricot, apple).
• 2nd meal – two boiled carrots with olive oil.
• Lunch – 120 grams of lentils, 110 grams of lean meat, vegetable salad, compote.
• Afternoon snack – jelly with oatmeal cookies.
• Dinner – vegetable stew with chicken fillet, 1 cucumber and 1 tomato, green tea without sugar.

Sunday

• 1st meal – 140-210 grams of muesli with fruit, 1 apple, tea or coffee.
• 2nd meal – nuts 20-30 grams, 1 favorite fruit.
• Lunch – pearl barley porridge 75-110 grams, poultry fillet, vegetable juice.
• Afternoon snack – 0.5% fat yoghurt with oatmeal cookies.
• Dinner – vegetable soup, steamed fish 110 grams, vegetable salad, tea with lemon without sugar.

List of foods for proper nutrition

We are reviewing our daily diet and including only healthy foods:

• Fish and seafood;
• fruits and vegetables, herbs;
• dietary meat, turkey, rabbit;
• egg whites;
• bran bread;
• milk, sour cream, fermented baked milk and cheese with a low percentage of fat;
• baked potato;
• pasta made only from durum wheat;
• Brown rice;
• any porridge, except semolina;
• marmalade, dried apricots, dates.

Fast food, mayonnaise, fried and fatty foods, chips, and instant soups fall into the prohibited category.

The best diet recipes

Recipes for weight loss for every day - No. 1: Cottage cheese casserole with cauliflower and broccoli

Ingredients for the recipe (menu for 2 servings):

• Cottage cheese 0.5% – 80 grams
• Pure water – 120 ml
• Eggs – 2 pieces
• Cauliflower – 80 grams
• Broccoli – 80 grams
• Sunflower or olive oil (1 teaspoon)

Recipe:

1. Thaw the cauliflower a little in the microwave and then cook with the broccoli for 4-6 minutes.
2. Finely chop or, better yet, chop the cooked vegetables.
3. Add eggs and 0.5% cottage cheese to the vegetables and mix everything well.
4. Apply the oil to a fireproof pan and place the entire mixture there.
5. Bake in the oven at 170-190 degrees for about 20 minutes. An alternative option is in a slow cooker, then set the baking mode for 15 minutes and let the casserole cook.
6. After cooking, put the finished weight loss dish on the table and cut it beautifully.

Recipes for weight loss for every day - No. 2: Chicken fillet with leeks and carrots

Ingredients for the recipe (menu for 3 servings):

• 250 grams chicken fillet
• One carrot
• A little bit of vegetable oil
• One leek
• Dill, spices, herbs
• Pepper, salt to taste
• Grease removal cloth

Recipe:

1. Thaw the chicken fillet, rinse under running cold water and cut into cubes or just small pieces.
2. Peel the leek, wash it and cut it into rings.
3. Wash and peel the carrots and cut into small cubes.
4. Prick the frying pan, add sunflower oil and place the chicken fillet on it.
5. Fry until golden brown, watch carefully so that the fillet does not burn, and add the carrots.
6. Turn off the heat a little and let it simmer for 5-6 minutes, then add the onion and stir.
7. Add salt, pepper, herbs, dill, spices to taste and mix again.
8. Simmer for a few minutes until the onions and carrots become soft.
9. To lose weight, I recommend taking a new napkin and blotting the fillet so that all the fat is absorbed into the napkin. Then the dish will be even healthier.

Recipes for weight loss for every day - No. 3: Light vegetable soup with cauliflower

Ingredients for the recipe (menu for 4 servings):

• Zucchini – 120 grams
• Clean water – 2 liters
• Onion – 1 piece
• Dill – 1-2 sprigs
• Cauliflower – 270 grams
• Carrots – 70 grams
• Salt, spices to taste
• Celery stalk – 70 grams
• Canned peas – 40 grams
• Vegetable oil – 4-6 grams

Recipe:

1. Disassemble the cauliflower into florets, cutting large parts into several. The zucchini must be washed and the skin must not be removed. Cut it into medium pieces.
2. Take a pan, add water and put it on the stove and bring it to boiling temperature.
3. Throw the chopped and cooked vegetables into boiling water, add a little salt and cook for 4-6 minutes over medium heat.
4. Quickly peel the onions and carrots, chop them into cubes and circles. Cut the celery stalk into medium pieces.
5. Fry this mixture in vegetable oil for 3-5 minutes and make sure it doesn’t burn. Next, add the whole thing to the pan with the soup and cook for about 4-6 minutes.
6. Add spices to taste, salt, pepper, etc.
7. A couple of minutes before cooking, add peas and chopped dill.
8. The weight loss dish is ready, it is advisable not to cook too much at one time, so as not to reheat it later, because it then loses many useful properties.

Delicious Greek omelette

If you use our recipes every day, dietary nutrition will quickly become an integral part of your life. By eating this affordable egg dish for breakfast, you will provide your body not only with slow-acting carbohydrates and proteins, but also with important vitamins and microelements. To prepare we will need:

• chicken eggs – 2 pcs.;
• small sun-dried tomatoes - 2 pcs.;
• olive oil – 1 teaspoon;
• feta cheese or cheese – 25 g;
• a slice of grain bread.

Heat a teaspoon of olive oil in a frying pan. Beat eggs in any container with a whisk. The cheese should be cut into cubes, tomatoes into small pieces. Pour the beaten eggs into the pan, lifting the edges slightly. Fry the omelet until the center is almost ready. Place cheese and tomatoes on half of the semi-finished dish. Cover the filling with the other half. Transfer the finished omelette to a plate. Serve with a slice of bread.

All nutritionists unanimously say that people who are prone to excess weight should not go on strict diets. You just need to switch to dietary nutrition. The recipes for every day offered by us will help you with this. Such nutrition should become a person’s way of life. In this case, your figure will not suffer from constant weight fluctuations, and your cardiovascular and digestive systems will also remain healthy. Let's continue to get acquainted with the low-calorie menu. It is noteworthy that it can be varied and very tasty.

Diet tips for weight loss

1. To lose weight, you must spend more calories per week than you take in through food.
2. Make your menu varied and balanced - proteins, fats, carbohydrates. Every time you sit down at the table, you should get all the components, and not just proteins or carbohydrates; it is in a balanced diet that the secret to weight loss lies.
3. Try to take your last meal 4 hours before you go to bed, so that the food has time to digest and processes do not occur at night - digesting food while you sleep.
4. You should not starve for too long, then your metabolism will slow down. Eat often, but little by little, preferably every three to four hours.
5. It is advisable to perform physical activity three times a week: exercise bike, treadmill, swimming pool, etc.
6. Eliminate foods that are too fatty from your weekly menu. Remember about healthy unsaturated fats, which are found in fish (omega-3), legumes, nuts, various oils (sunflower, olive, etc.).
7. Reduce or eliminate sugary drinks, chips, candy, white bread, flour, sugar, etc. from your menu. They will interfere with your path to losing excess weight.

You can eat an unhealthy but very favorite dish once a week. To relieve stress and relax.

Healthy recipes for proper nutrition

Most people approach the matter incorrectly when losing weight. How exactly is fat burned? It burns out because you spent more energy during the day than you consumed. That is, your task is to expose your body to physical activity and eat low-calorie foods. The energy that your body does not receive is drawn from your fat deposits.

So, a nutrition plan (proper nutrition) for weight loss must be drawn up according to the following principle:

1. In the morning you need to eat the maximum amount of carbohydrates . They will give you a boost of energy for the whole day.
2. For lunch you should eat 30% carbohydrates and 70% protein.
3. In the evening you need to eat only protein foods.
4. If you really want to eat, between main meals you can eat some fruit or vegetable, and also drink a glass of kefir.
5. You need to drink at least three liters of water per day. It speeds up metabolism and thereby promotes fat burning. Feeling thirsty is unacceptable, because it signals you about dehydration.
6. It is necessary to give up unnatural food.
7. You need to train 2 hours after your last meal.
8. You can eat food only 2 hours after training.
9. Every week you need to reduce the number of calories you consume. It will be very good if you reduce the amount of energy consumed to 1200 kcal per day.
10. Replaces all sweets with honey, fruits, berries and nuts.

Sample meal plan for weight loss:

1. Breakfast - slow carbohydrates with a small amount of fiber. The optimal time is 7-8 am.
2. Lunch - a small amount of carbohydrates. For example, 70 grams of boiled rice and 150-200 grams of chicken cutlets. The optimal time is 13 hours.
3. Dinner - eating protein foods. This includes various types of meat, legumes and eggs. To help the stomach digest such heavy food, it is necessary to eat vegetables in addition to it. The optimal time is 19-20 hours.
4. Snacks - any low-calorie food.

Exercise stress

Many people make one mistake when losing weight: they start following some kind of diet, but do not give their body physical activity at all. Of course, if you eat right, you will gradually lose weight. However, this will take several months. Do you want to lose weight much faster? to be physically active every day . The options can be very diverse:

1. Run.
2. Jumping rope.
3. A ride on the bicycle.
4. Ice skating and skiing.
5. Fitness training.
6. Long walks.

A very important piece of advice is that you don’t need to turn the process of losing weight into something too complicated and unpleasant. Of course, it may be difficult for you at first. However, if you show a little patience, you will begin to enjoy this process.

Choose the type of physical activity that is most suitable for you and implement it into your life. The main thing is to give your body a load 2 hours after eating, and after training, eat only 2 hours later.

Proper nutrition for weight loss for stage 3 obesity - recommended

-Vegetarian soups, borscht, cabbage soup with mixed vegetables.

-Lean varieties of meat and fish, boiled seafood, in pieces.

-Vegetable dishes: carrots, cabbage, green peas, zucchini, pumpkin, seaweed, cucumbers, tomatoes.

-Kefir, cottage cheese, coffee with milk, tea.

-Sweet and sour fruits and berries. -Rye bread, wheat bread from wholemeal flour, bran up to 50g per day.

Excluded:

— Cereals and flour products (it is allowed to consume up to 50 g of bread per day).

Proper nutrition menu for weight loss for stage 3 obesity:

1st breakfast: curd cheese, stewed carrots, tea with saccharin. 2nd breakfast: fresh cabbage salad with vegetable oil. Lunch: vegetarian borscht (half a plate), green peas with boiled meat, fresh or baked apple. Afternoon snack: low-fat cottage cheese 100g. Dinner: squid salad or jellied fish with vegetable side dish. At night: low-fat kefir.

Light soup with vegetables and rice

Soups should be eaten several times a week; they improve digestion and promote weight loss. Here is a recipe for a simple soup, you can vary the names of vegetables in it if desired:

1. Chop a small onion, lightly cut a couple of tomatoes and keep in boiling water for a minute, then cut into small pieces.
2. Peel large sweet peppers and cut into pieces.
3. Fry the onion in olive oil and add tomatoes, peppers and parsley to taste.
4. Pour fried vegetables into water or vegetable broth, boil, add 3 tbsp. l. washed rice.
5. Bring to a boil, boil for a quarter of an hour, add salt and spices to taste.

This dietary soup is best eaten for lunch.

Proper nutrition for grade 3-4 obesity - diet No. 8o.

For obesity of 3-4 degrees, especially when the effectiveness of diets No. 8 and 8a decreases, diet No. 8o is used. This diet was developed at the Institute of Nutrition of the USSR Academy of Medical Sciences and is used only in hospitals and for no more than 1 month. Chemical composition of diet 8o: Proteins – 40-50g. Fats – 30-40g. Carbohydrates – 50-70g. Calorie content – ​​600-800 kcal. Diet regimen for diet No. 8o: Take food 5 times a day.

Diet menu No. 8o for one day

1 breakfast: 150g of raw vegetable salad with 10g of vegetable oil, 100g of black coffee without sugar. 2nd breakfast: 100g fresh apples. Lunch: 250g vegetarian cabbage soup, 100g boiled meat. Afternoon snack: 180g rosehip decoction. Dinner: 125g vegetable stew (1/2 serving). At night: 180g kefir. The following diet menu No. 8o contains: 50g protein, 40g fat, 60g carbohydrates, 780kcal. When obesity is combined with diseases of the stomach and intestines, vegetables, fruits and berries with coarse fiber are excluded from the diet, rye bread is replaced with wheat bread, vegetables are given boiled, meat and fish are given boiled and chopped. When obesity is combined with atherosclerosis, liver and gall bladder diseases, gout, meat, mushroom, and fish broths are excluded from the diet, meat and fish are boiled, the number of eggs is reduced, and the amount of cottage cheese is increased.

Recommendations on proper nutrition for weight loss by Professor Smolyansky B.L., Professor Abramova Zh.I. “Handbook of clinical nutrition for dietitians and cooks” 1984. Below are recipes for a variety of healthy meals for weight loss , recommended by leading nutritionists, with descriptions of preparation and photos.