Correct nutrition: daily menu for weight loss, dietary principles, recipes

Tormenting yourself with exhausting diets and sports is not a solution to losing weight.

Strict diets and hunger strikes in most cases will only make the situation worse.To get rid of hanging hips, it is enough to put your diet in order, give up junk food and fast food, learn to cook properly and drink enough water.

Following the simple rules of the miracle worker PP, you can easily lose weight, restore metabolism, digestion, improve your well-being, mood and the condition of your skin, hair and nails.

Proper nutrition: an everyday menu to lose weight

Following the simple rules of the miracle worker PP, you can easily lose weight, restore metabolism, digestion, improve your well-being, mood and the condition of your skin, hair and nails.

By approaching the menu wisely, you will forget about the feeling of hunger.Another important advantage of creating a diet: you can rely on your taste preferences and the amount that is convenient for you.

To create a menu, calculate your daily calorie intake, taking into account your height, weight and age.Don't be lazy about weighing your food and counting calories, proteins, fats and carbohydrates.To count, get a notebook or download a special application that will help you count the calories you eat.Choose food so as not to go beyond the norm.

Breakfast for every day with proper nutrition

Do not forget about a hearty and hearty breakfast, pay attention to cereals, eggs, fruits, cottage cheese.It is preferable to eat bananas and grapes in the first half of the day.Have some tea.

Snack for every day

Suitable for a snack:

• Kefir seasoned with honey or jam.
• A slice of dark chocolate and a green apple.
• Cottage cheese or yogurt with fruit.
• A glass of yogurt or fermented cooked milk.
• Herbed ricotta on bread.
• A handful of nuts or dried fruit.

Lunch for every day with proper nutrition to lose weight

Pay attention to lunch: it should be plentiful and nutritious.When planning a second meal, add hot soups and broths to the menu.

• Meat goulash with side dish.
• Cauliflower cooked in breadcrumbs.
• Vegetable lasagna.
• Chicken broth soups.
• Lean meat.

Dinner for every day with proper nutrition

Dinner is an easily digestible and low-calorie meal, so give your preference to the following dishes:

• Omelette with vegetables.
• Casserole with cottage cheese and vegetable salad.
• Boiled meat.
• Stewed vegetables and chicken breast.
• Steamed white fish with vegetables.
• Seafood and rice.

Principles of correct nutrition for weight loss: weekly menu

You can shed extra pounds and normalize your metabolism by sticking to PP.

The principles of such nutrition are easy to follow even for the laziest:

1. Eat in 200 gram portions.Gradually reduce your usual portion so you don't feel hungry.
2. Count the calorie content of foods consumed.
3. Eat in small portions.You should eat at least 5 meals.Have snacks: second breakfast and afternoon snack.
4. Make sure you have a hearty and satisfying breakfast.If you have a weakness for high-calorie foods, eat them in the morning.
5. Meat is an integral part of the menu, but do not abuse fatty varieties, give preference to veal, poultry and rabbit.
6. Eat fruits and vegetables every day to avoid digestive problems.
7. Drink more water.Drink in the morning, half an hour before and after meals.You can dilute the water with lemon juice and ginger.
8. Cook it yourself!Eliminate fast foods and processed foods.
9. Eat food at the same time.
10. Don't give up some foods completely.Do not put your body in a state of stress, sometimes indulge in sweet, salty and harmful foods, but moderate your ardor so that it suits your KBZHU.

Allowed and prohibited products

This is just an example of what a weekly menu could look like.

You can assemble it to your taste, excluding unwanted products.Their list includes:

• store-bought mayonnaise;
• chips, crackers, dried fish;
• instant noodles;
• canned food, sausages;
• sweets, lollipops, chocolates;
• alcohol (exceptionally you can drink a little red wine).

When you switch to PP, give up cigarettes.

When creating your menu, be sure to include:

• meat, poultry, fish, eggs.
• cereals and potatoes;
• dairy products;
• fruit and vegetables;
• Honey;
• oils and fats: fish oil, butter and vegetable oil in small quantities.

Simple recipes for proper nutrition for every day

The principles of PP seem boring, bland and bland.But in rebuttal, there are many delicious and satisfying recipes you can indulge with.To lose a few kilos and obtain all the beneficial elements for our body from simple foods, just prepare simple and familiar dishes correctly, following some rules.

Use a minimum amount of oil, give preference to stewed, boiled, baked and steamed recipes.Reduce the amount of salt you consume and replace it with soy sauce.

The principles of PP do not prohibit the use of spices, so feel free to add pepper, herbs, onions and garlic.

Here are some simple and delicious recipes for every day.

Buckwheat soup with vegetables

This aromatic buckwheat soup does not differ in taste from the classic recipe.The diet version of Greek soup is prepared without potatoes, and additional vegetables are not fried.

Due to this, the calorie content is significantly reduced, but this in no way affects the taste or appetizing appearance.

Ingredients:

• chicken fillet – 1 pc.;
• buckwheat – 80 g;
• onion – 1 pc.;
• large carrots – 1 pc.;
• sweet pepper – 1 pc.;
• courgettes – 1 pc.;
• tomatoes – 2 pieces;
• a bunch of fresh herbs;
• salt and spices - to taste.

Preparation:

1. Rinse the chicken fillet, remove the skin, bones and fat deposits.Cut it into pieces and place it in a pan with boiling salted water.When searing meat, skim off the foam so that the broth is clear and clean.While the meat cooks, take care of the vegetables and cereals.
2. Select the buckwheat, rinse it, dry it on a dry cloth or paper napkins, fry it in a pan until you get a characteristic rich aroma.Place the cereal in the pan after 20 minutes of cooking the broth.Time for 10 minutes.
3. Peel the onion and cut it into small half rings.Grate the peeled carrots on a coarse grater and place in a saucepan.After 3 minutes, add the finely chopped, peeled and seeded peppers and courgettes to the pan.
4. After 2 minutes add 2 sliced tomatoes to the soup.At the end of cooking you can add salt, pepper and spices.
5. Cover the pan with a lid, reduce the heat to low and cook for 10 minutes.
6. After removing the finished soup from the heat, add finely chopped herbs.

Vegetable puree soup with mushrooms

Diversify your diet with a light and tender soup.It is low in calories because it is prepared without a drizzle of oil and the ingredients are extremely light and healthy.

Ingredients:

• mushrooms – 300 g;
• potatoes – 3 pieces;
• a handful of peas;
• a handful of green beans;
• carrots – 1 pc.;
• garlic – 2 cloves;
• salt, spices - to taste.

Preparation:

1. Wash and dry the mushrooms, cut them into random pieces.Place in a pan with boiling salted water.
2. Vegetables - potatoes, a handful of peas, carrots and a handful of green beans - peel, also cut into random pieces and add to the mushrooms.Cook the ingredients until the carrots and potatoes are completely cooked.The potatoes should be soft.
3. Take some nice pieces of mushrooms and beans from the broth.Transfer the rest to a blender and grind until smooth.Transfer the puree to a saucepan, mix, gradually adding the broth until the desired thickness.
4. Crush a couple of garlic cloves with a press.Boil the puree soup on the stove, add spices if desired and add salt to taste.
5. Arrange the finished soup on plates, garnish with mushrooms and vegetables caught from the broth and sprinkle with fresh herbs.The soup turns out to be very satisfying, rich and healthy.

Chicken fillet with vegetables

Make a healthy and nutritious chicken dinner.

Ingredients:

• chicken fillet – 1 pc.;
• sweet pepper – 2 pieces;
• carrots – 1 pc.;
• onion – 1 pc.;
• green beans – 200 g;
• olives – 100 g;
• cherry tomatoes – 200 g;
• salt, spices.

Preparation:

1. Rinse the fillet thoroughly, dry it and rub it with a mixture of spices and salt.Set aside.
2. Cut two sweet peppers into strips, after having peeled them and freed them from the seeds, eliminating the walls.Chop a large carrot into small circles or strips.
3. Peel the onion and cut it into thin half rings.Cut the cherry tomatoes in half, just like the olives.
4. We combine all the vegetables in a bowl, adding the green beans and olives, mix, season with a little salt and pepper.
5. Preheat the oven to 200 degrees.Season a convenient baking dish with olive oil and add some vegetables.Arrange the chicken fillet on top and cover with the remaining vegetables.
6. Cook the chicken for 35-40 minutes.

Rice with chicken and vegetables

An incredibly tasty and juicy option for preparing a hearty dinner.Light dietary chicken, an appetizing vegetable cocktail and rice are an excellent combination that will satisfy the most demanding gourmets.

Ingredients:

• chicken fillet – 1 pc.;
• peppers – 2 pieces;
• olive oil – 1 tbsp.the.;
• onion – 1 pc.;
• garlic – 2 cloves;
• tomatoes – 2 pieces;
• rice – 1 glass;
• salt, spices, aromatic herbs.

Preparation:

1. Cut the chicken fillet into arbitrary pieces and place in a bowl.Chop two peppers into strips.Season the ingredients with ground chili pepper and olive oil.Mixed.
2. Place the ingredients in a heated pan.Fry for 7-8 minutes until half cooked.Transfer back to the bowl.Place the chopped large onion and garlic into the pan.Cut the tomatoes into cubes.
3. Place the pre-cooked rice and the chopped cherry tomatoes in the pan.Season with salt and, to taste, add the aromatic spices and half a glass of clean water.Mix the ingredients thoroughly and return the frying to the fillet.Cover with a lid and let it cook until the water has completely evaporated.
4. Serve the finished dish hot, garnished with fresh herbs.

Dietary salad with aubergines

Salad makes a great appetizer, dinner side or healthy snack.

Ingredients:

• aubergines – 2 pieces;
• garlic – 1 clove;
• greens: coriander, parsley, onion - 1 bunch each;
• cherry tomatoes – 10 pieces;
• lemon juice – 1 tbsp.the;
• flax seeds - a pinch;
• salt, spices.

Preparation:

1. Cut the aubergines into cubes.
2. Place the chopped and peeled garlic clove and onion in a heated pan.Brown without oil, stirring constantly.
3. Lay out the eggplants, pour half a glass of clean water, season with spices and salt.Cook over a low heat for 10 minutes covered, stirring several times.
4. Wash the tomatoes, cut them into small quarters, rinse the coriander, parsley, green onions, dry them and chop them finely.
5. Place the aubergines, tomatoes and herbs in a deep bowl, season with lemon juice and, if desired, olive oil.Arrange the salad on plates and garnish with flax seeds.

Conclusion

Many people believe that healthy food is bland, boring and has many prohibitions.This is a wrong opinion: it can be tasty, satisfying and, unlike diets, allows you to please yourself with some sweets.

A well-designed diet aimed at weight loss will help you shed extra pounds, improve your metabolism and significantly improve your health.