Sample menu for 1600 calories. How to use the prepared menu

We have specially compiled for you an approximately delicious 1600 calorie weight loss diet menu! So that you can see that it is not necessary to choke on rice and chicken breast boiled in 3 waters in order to lose weight.

The main thing is your comfort, variety of food and good health!

How to lose weight?

Do you want to eat delicious food and lose weight? Then remember the main rules:

1. most important for weight loss total calorie intake, and not correctly correct products - ;
2. do not demonize any products! Thus, you create for yourself a “forbidden fruit” (some people have a forbidden garden), which will make you think too much about this product. As a result, refusing candy today, tomorrow you can eat the whole box:.

   Therefore, once or twice a week, you can allow yourself to eat something that falls into the category of “junk food”. Way to lose weight through balance and moderation!

   Fear of food is not a healthy mindset and can lead to eating disorders:

3. never go hungry! Hunger is always a guarantee to eat much more in the near future. After a few days, a breakdown occurs, which is scientifically called “post-starvation hyperphagia”. Hunger is the main reason why people lack willpower and why they quit dieting.
4. don't believe the ads! Marks "healthy lifestyle", "For weight loss", "weight control" - do not mean anything, in detail (very detailed) -

So, what can you eat for 1600 kcal - a menu for weight loss with bju:

Breakfast

croc madam

Croc, from the French croquer, to crunch, hints to us that our culinary masterpiece is on hastily needs to be fried well. There is also a croc-monsieur. It is easy to distinguish between them: "madame" differs from monsieur in just one ingredient: egg.

KBJU per serving (200 gr.): 426 kcal / 24 gr. protein / 19 gr. fat / 36.8 gr. carbohydrates

Ingredients for 2 servings::
– 4 slices of bread (weight of 1 slice ≈ 30 gr.)
- 2 slices of ham (weight of 1 slice ≈ 25 gr.)
- 10 gr. butter
- 1 tsp mustard
- 2 tbsp. l. milk
- 1 tbsp. wheat flour
- 10 gr. parmesan or any other hard cheese
- 2 eggs

Cooking:

Cut off the crusts of the bread. grease 2 pieces butter and place in the oven for 5-7 minutes. We make sauce. Melt a small amount of butter in a frying pan, add flour, milk, mustard and grated cheese. Mix until smooth. Brush the remaining two slices of bread with the sauce. Put the ham, grated cheese and bread from the oven on top.

We put the finished toasts in the oven for 5-7 minutes until cheese is melted. Now make a fried egg and be careful - it is better to leave the yolk whole. We take out the toasts from the oven, put them on top of one of them fried egg- this is a croque madam with a hat. The sauce should be thick enough not to spread, and all the ingredients are added in small amounts.

Especially suitable for those who wake up and usually do nothing in the morning. Let this sandwich be quite high-calorie, but at breakfast you can afford it!

Snack

If you are prone to breakdowns and congestion, then be sure to include snacks in your diet for any number of calories!

Banana and strawberry smoothie

KBJU (per serving): 144 kcal / 6.1 gr. protein / 0.6 gr. fat/27 gr. carbohydrates

Ingredients for two servings:

— 2 ripe banana
- 100 gr. frozen strawberries
- 300 ml of milk 0.5% (can be replaced with protein)

Cooking:

Well, anyone can do it! Put the milk/protein, bananas and strawberries into a blender and blend. All is ready!

Dinner

Cream of pumpkin soup with ginger

KBJU (one portion 650 gr.): 283.5 kcal / 19.5 gr. protein / 15 gr. fat / 15.6 gr. carbohydrates

Ingredients for 4 large servings:

- 1 kg pumpkin
— 1.5 l chicken broth
- 24 gr. ginger root
- 75 gr. onion
- 10 gr. garlic
- 20 gr. cilantro
- 5 gr. olive oil
- 40 ml of milk 0.5%

Cooking:

Peel pumpkin, onion and garlic and cut into cubes. Pour a little olive oil into a heavy-bottomed pan, put the onion, garlic, ginger and cilantro in it and fry until the onion turns golden. Then put the pumpkin in the same place, and simmer everything together until the pumpkin becomes soft.

Arm yourself with a blender and, adding a ladle of broth, slowly turn the vegetables into a creamy soup. Heat the soup, but do not bring to a boil. It is very tasty to eat such a soup with croutons, but we did not take into account their calorie content.

afternoon tea

Orange brownies with walnuts

KBJU (one portion): 632.7 kcal / 11 gr. protein / 37.8 gr. fat / 62.1 gr. carbohydrates

Ingredients for 4 servings:

- 150 gr. wheat flour
- 1 orange
- 60 gr. walnuts
- 60 gr. Sahara
- 100 gr. butter
- 1 egg
- 60 gr. milk chocolate
- 5 gr. baking powder

Cooking:

Choose 12 beautiful halves of nuts for decoration, crush the rest of the nuts with the flat of a knife and finely chop or grind in a mortar. Finely grate the orange zest, squeeze out the juice.

In a small saucepan, combine the butter and sugar and place over low heat, pour in Orange juice and heat until the sugar is completely dissolved. Break the chocolate into small pieces with your hands; mix flour with baking powder, add chopped nuts, chocolate, orange peel, eggs, salt, and mix everything.

Pour the melted butter with sugar into the flour with nuts and chocolate, mix everything. Line a small deep baking sheet with baking paper, grease with the remaining butter, lay out the dough, level and spread the walnut halves on top, bake in an oven preheated to 190 degrees for 20 minutes. Cut into portions, serve.

Dinner

Omelet with tomatoes

KBJU (one portion): 170 kcal / 14 gr. protein / 11 gr. fat / 2.6 gr. carbohydrates

Ingredients for two servings:

- 4 eggs
- 2 tbsp milk
- 6 cherry tomatoes
- 2 pucks of frozen spinach or 2 handfuls of fresh
- salt, pepper, spices to taste

Cooking:

Turn on the oven to warm up to 180 degrees. While it is heating up, beat the eggs with milk and salt with a fork. Don't be too hard. Your task is simply to mix the ingredients, and not to beat the eggs into foam.

Cut the tomatoes into four parts, the frozen spinach must be thawed and squeezed, and fresh - washed and dried. Put the tomatoes and greens in a refractory form, and pour the egg-milk mixture. Now take a spoon and mix gently from bottom to top. Then put all this beauty in the oven and wait for about 15 minutes, but look - there are different ovens, an omelet can keep up much earlier. And if you have a slow cooker, then the omelette will turn out softer and more magnificent.

Outcome

KBJU: 1656.2 kcal / 74.6 gr. protein / 83.4 gr. fat / 144.1 gr. carbohydrates

For our taste, this menu is still low in calories, so we would add another 200 calories from protein, for example, protein or chicken.

A diet for 1600 calories and such a menu is more than pp, delicious, simple, affordable! Arrange yourself a couple of days of healthy and inexpensive goodies - why not ... yes! + to help you:

—
—
— Nutrition menu for 1500 kcal

Video

A little about counting calories:

Greetings, dear readers of my blog! Diet 1600 calories per day according to information on the Internet, it has helped thousands of people lose weight and turn their body into a real candy.

Adequate title and social proof in the form of many positive reviews forced me to properly disassemble this way to lose weight. What came of it - you will find out right from the article!

Distinctive feature of the diet

A very telling name indeed. And this is an incomparable plus. And now it has become fashionable to come up with some difficult-to-pronounce names that don’t even show the essence.

The secret of the 1600 calorie diet is based on the fundamental principle of any weight loss - the calories consumed should be less than the calories consumed. Actually, if this condition is met, then your body will lose weight in any case, whether you like it or not.

The less you eat, the easier it is to burn calories. I think you will agree with me that it is much easier to lose 500 kilocalories by training than 3000.

Yes, it's just necessary to plow to death in order to achieve such a result. It's much easier to just eat less and you'll be happy.

For weight loss It is recommended to break the number of meals into 3-4 pieces. Well, I think that it is quite possible to do this. But on one of the nutrition blogs, I came across information that you need to divide 1600 kilocalories into 5-6 meals. I'm wondering, how does he even imagine?

If a person is a fruitarian with 5 years of experience and he can easily live a day eating 3 apples, then yes, there are no questions at all. But someone who experiences problems with being overweight a priori cannot be a fruitarian or a raw foodist, and therefore such divisions can be quite a difficult task for him.

Although nutritionists beat their chests, arguing that it is better to eat little and often, but, in fact, this is not entirely true. It is better to eat little and rarely - this option can really be called ideal.

Moreover, 1600 kcal, in principle, for a healthy person are the absolute norm. Our body is a very self-sufficient system that has the function of obtaining energy from alternative sources that have nothing to do with traditional food.

Therefore, it is not entirely appropriate to talk about diet, in the classical sense of the word. It would be ideal to consume no more than 1600 kcal on a regular basis. Thus, the body does not slagging, and there will be no problems with being overweight.

Pros and cons

Surprisingly, I could not find the advantages and disadvantages of this diet anywhere. Either the authors are simply poorly informed about nutrition, or they simply forgot to mention it. However, I consider it important to highlight all the pros and cons.” This is necessary in order to eliminate all possible side effects.

Advantages

I have already, to some extent, covered them in the previous section. The less food we consume, the less our body spends its strength and energy on its processing. Sounds a little paradoxical, doesn't it?

After all, food, in theory, should give us energy, but not vice versa. But, unfortunately, this is another delusion into which we were introduced by means of mass zombies (I call them that).

As I said, our body can receive energy from alternative sources. For example, air may well become such a source. Thus, without wasting our energy on digesting food, we get more free energy for our own use.

As a result - good mood, vitality and unrealistic motivation to create and create. Yes, this is how seemingly ordinary food affects us.

Flaws

The fact is that the body of modern man is very polluted. First of all, we are talking about slags and toxins. Unfortunately, there are so many of them that, due to the sharp start of the purification process, there is a risk of simply “choking” in your own waste.

And I'm not kidding. That's why contraindication there is one and it sounds like this:

“You can apply a diet only to those people whose excess weight has not yet reached a critical point.”

It is necessary to systematically reduce the amount of food consumed, and only then can you get adequate results.

What products are allowed

Eating less is, of course, great. But this will be of little use if the ingredients consumed, to put it mildly, are not entirely beneficial to the human body. Therefore, I propose to find out which products are still included in the list of allowed.

1. Raw ripe fruits.
2. Dried fruits.
3. Fresh vegetables.
4. Cereals and cereals.
5. Milk.
6. Fish and meat.

Eh, at first I was even delighted. Fruits, vegetables... But why did they stuff meat and fish in here? And plenty of milk too. In general, almost everything is allowed.

I don't see any hard limits here. According to the standard, you need to remove any bakery products, sweets, alcohol and other synthetics from the supermarket. And then eat whatever you want.

I think this approach is not very correct. After all, there is absolutely nothing useful in meat. Why do I think so? You can read the article about the chicken diet (hyperlink), everything is detailed there. Well, if you have any questions, you can feel free to ask me in the comments under this article.

Diet Variations

Insanely glad that there are not a million variations of one basic diet. Otherwise, if you don’t go to a nutrition site, every diet has exemplary analogues, which in fact could be taken out in a separate diet.

Menu only one is being built here and it is calculated for a week . With your permission, dear reader, I will not paint the diet for all 7 days. Simply because all days are terribly similar to each other. It is enough to understand the principle of building a menu, and then everyone will be able to come up with something suitable for themselves.

1. Breakfast. 300 grams of oatmeal with milk or water and a spoonful of honey. 1 apple and green tea.
2. Lunch. 200 ml of kefir and 1 banana.
3. Dinner. 250 grams of turkey fillet, a plate of buckwheat with vegetables, 200 ml of tomato juice.
4. afternoon tea. Salad of 1 cucumber with herbs.
5. Dinner. Vegetable salad with salmon.

The principle is:

In the morning, a dense carbohydrate breakfast, then a fruit snack. A hearty lunch with meat, carbohydrates and fiber. Fruit snack. And for dinner, fish with vegetables or just vegetables.

I don’t know, is it really possible to fit in 1600 kcal, what do you think? Share your opinion in the comments on this subject, very interesting. Balanced diet? No no and one more time no. They just stuffed everything to the heap within the limits of what was allowed. Now, if we remove animal products, then we could still talk.

In principle, this is easy to implement without getting out of the allowed 1600 kcal - there would be a desire. According to my conservative estimates, adhering to the above menu, you will be able to lose about 4-5 kg ​​per month.

If you want to get the result faster, then I recommend that you familiarize yourself with Super Shred Diet bookfrom Dr. Smith, which has already become an absolute bestseller in the United States.

The Super Shred program is a revolutionary way to get rid of extra pounds. In just 4 weeks, you are guaranteed to lose at least 10 kilograms! This is what the author of the book promises. Everything is in your hands, act!

What to remember

The above diet can really help get rid of excess weight, since low calorie content is always effective. There are just no health benefits from it. Again, if you remove animal products from the diet, then everything will be fine.

Food is far from the only way to get energy for our body. The less we eat, the longer we live. Sun, air and water are our best friends!

For today I have everything. Subscribe to the blog and share the article with friends on social networks.

Stay with us. See you in the next article!

Menu proper nutrition for the normalization of metabolism and weight loss, compiled for a week, helps to get rid of extra pounds and improve well-being in the shortest possible time. A healthy lifestyle is gaining fans, but the debate around PP (proper nutrition) and its features does not subside.

The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms is due to the fact that fast carbohydrates, such as cakes and sweet buns, completely leave the diet. They are called fast because they are absorbed in a short time, while they do not give useful substances, and immediately go into body fat.

The exclusion of such carbohydrates from the menu gives the body the opportunity to process existing fats, rather than accumulate new ones.

Secondly, food occurs in small portions, at short intervals. Thanks to such a schedule of meals, satiety is always felt, 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, as the acid they contain irritates the mucous membrane, but it is not recommended to eat them for dinner because of sugar.

Best time to eat an orange - lunch or dinner. Likewise with the rest of the products. Carbohydrates should be eaten in the morning, while vegetables are much healthier for dinner. Fish is well digested in the evening, and for lunch you can eat meat. Through this eating pattern, the body can get the maximum benefit from the food received.

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

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. Before the metabolism accelerates, it takes time. Kilograms lost in the first week - water. Puffiness disappears and the correct metabolism is restored. The result also depends on physical activity, the more it is, the faster the process of losing weight.

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

You can increase weight loss by doing more exercise. For example, by doing a full strength workout 6 times a week, weight loss can increase by another 2 kg.

It is important to remember that weight loss is an individual process. The number of kilograms dropped depends on the initial overweight. The larger it is, the faster the weight loss.

And, with each kilogram dropped, it is more and more difficult for the body to part with its reserves, therefore, the longer you sit on the PP, the slower the process of losing weight will go.

But that doesn't mean that healthy eating stopped working, this means that the body begins to process the last reserves "for a rainy day." During this period, it is better to put down the scales and start measuring body volumes, the change in which is tracked more clearly.

There are several principles of proper nutrition, therefore, when compiling a PP menu for a week for weight loss, you need to consider all of them:

What to Avoid While Eating Right

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

What foods can and cannot be eaten with proper nutrition for weight loss

Can:

Available 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 products;
• sugar.

How to make a menu

Before compiling a PP menu for weight loss for a week or a month, you must:

1. Assess the level of physical activity.
2. Calculate the daily calorie requirement.

The level of physical activity can be:

Once the level of physical activity is determined, the kcal norm can be calculated using the formula:

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

Sample menu for a week with a daily calorie content of 800 calories

When eating at 800 kcal per day, 3 meals a day are provided, there are no snacks. Cook vegetables and meat without oil. Can be stewed, steamed and baked. Dairy products are defatted 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.

Monday	Morning 249 kcal	101 g cottage cheese
	Day 299 kcal	201 g vegetables + 2 eggs + drink
	Evening 249 kcal	299 g vegetables + 1 egg + a glass of kefir
Tuesday	Morning 249 kcal	149 grits in milk
	Day 299 kcal	249 ml soup + unsweetened coffee with milk
	Evening 260 kcal	305 g vegetables + 99 g red meat + a glass of milk
Wednesday	Morning 249 kcal	125 g salad
	Day 299 kcal	203 g stew + 154 g chicken meat
	Evening 259 kcal	148 g fish stewed with vegetables
Thursday	Morning 249 kcal	Repeat menu from Monday
	Day 299 kcal	230 g salad + 2 boiled eggs
	Evening 239 kcal	208 g stew + 154 g boiled meat
Friday	Morning 249 kcal	106 g cottage cheese with sour cream (20%)
	Day 299 kcal	204 g green borscht
	Evening 244 kcal	154 g cottage cheese + 1 cup kefir with ½ tbsp. l. Sahara
Saturday	Morning 249 kcal	Repeat Tuesday breakfast
	Day 299 kcal	249 g borscht according to PP + 3 rye bread with curd cheese, tomato and greens 70 g
	Evening 248 kcal	205 g hedgehogs from turkey and buckwheat + a glass of kefir
Sunday	Morning 249 kcal	215 g omelet with cheese, tomato and herbs
	Day 299 kcal	230 g stew without potatoes + 143 g chicken fillet+ unsweetened coffee
	Evening 240 kcal	152 g of meat + 201 g of vegetables + a glass of milk.

Approximate menu for a week containing 1000 calories per day

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

With this diet plan, 5 meals are provided.

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

Dairy products are either low fat or low fat.

Monday	Morning 249 kcal	150 g cottage cheese with raisins
	Lunch 99 kcal	99 g fruits or berries
	Day 299 kcal	99 g chicken + 99 g buckwheat without salt
	Snack 99 kcal	1 boiled corn
	Evening 247 kcal	204 g seasonal vegetable salad
Tuesday	Morning 249 kcal	1 egg + 1 slice of bread
	Lunch 99 kcal	1 cup skim or coconut milk smoothie with kiwi
	Day 289 kcal	201 g dietary ratatouille
	Snack 79 kcal	30 g cheese (up to 30% fat)
	Evening 301 kcal	80 g chicken breast
Wednesday	Morning 249 kcal	1 piece of black roll with cheese (cottage cheese)
	Lunch 99 kcal	143 g Grapes
	Day 269 kcal	201 g vegetable slices
	Afternoon snack 90 kcal	Walnut 2 pcs.
	Evening 305 kcal	1 boiled egg
Thursday	Morning 249 kcal	145 g cottage cheese
	Lunch 99 kcal	70 g of any berries
	Day 309 kcal	201 g vegetable soup
		1 cup skim milk
	Evening 279 kcal	146 g salad of stewed zucchini, carrots and sweet peppers
Friday	Morning 249 kcal	154 g oatmeal with skim milk
	Lunch 99 kcal	1 PC. muesli bar
	Day 319 kcal	99 g chicken breast + 99 g any side dish allowed
	Afternoon snack 97 kcal	1 piece rye bread with a thin layer of curd cheese
	Evening 249 kcal	130 g seafood salad
Saturday	Morning 249 kcal	149 g of eggs and tomato
	Lunch 99 kcal	1 orange
	Day 279 kcal	201 g green borscht PP
	Afternoon snack 100 kcal	99 g low fat yogurt
	Evening 249 kcal	99 g boiled beef
Sunday	Morning 249 kcal	149 g cheesecakes PP
	Lunch 99 kcal	1 apple
	Day 305 kcal	99 g fish + 99 g vegetables
	Afternoon snack 102 kcal	1 glass of kefir
	Evening 249 kcal	99 g chopped fruit

Approximate menu for a week containing 1200 calories per day

The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With such a diet, it is recommended to increase the daily load, as well as conduct full-fledged workouts 3 times a week.

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

Monday	Morning 270 kcal	249 g omelet with tomato
	Lunch 139 kcal	½ grapefruit
	Day 280 kcal	143 g fish + 150 g carrot and cabbage salad
	Afternoon snack 150 kcal	a few dried fruits
	Evening 287 kcal	249 g seasonal vegetable salad
Tuesday	Morning 284 kcal	249 g oatmeal with berries
	Lunch 149 kcal	1 glass of smoothie fat-free cottage cheese with coconut milk and currant
	Day 286 kcal	99 g boiled chicken + 157 g vegetables
	Afternoon snack 140 kcal	1 cup yogurt
	Evening 305 kcal	201 g baked fish + 141 g any salad
Wednesday	Morning 298 kcal	1 hot Greek sandwich
	Lunch 156 kcal	1 apple
	Day 288 kcal	201 g chicken soup+ 153 g cucumber and tomato salad
	Snack 309 kcal	99 g cottage cheese casserole
	Evening 283 kcal	150 g breast (turkey or chicken)
Thursday	Morning 279 kcal	1 oatmeal pancake
	Lunch 149 kcal	1 glass of kefir
	Day 300 kcal	201 g pilaf PP
	Snack 139 kcal	99 g beet and carrot salad
	Evening 306 kcal	99 g beef liver+ 99 g any garnish of cereals
Friday	Morning 301 kcal	249 g oatmeal with coconut milk
	Lunch 149 kcal	99 g Raffaello PP
	Day 310 kcal	201 g seafood salad + 1 slice of rye bread
	Second snack 144 kcal	99 g salad from Chinese cabbage and cucumbers
	Evening 305 kcal	201 g chicken casserole with vegetables
Saturday	Morning 290 kcal	99 g wheat porridge on the water + boiled egg
	Lunch 149 kcal	99 g fresh berries
	Day 298 kcal	201 g borscht PP + 1 black bread toast
	Afternoon snack 160 kcal	99 g fat-free cottage cheese
	Evening 295 kcal	2 eggs + 149 g fresh vegetable salad
Sunday	Morning 294 kcal	1 oatmeal pancake stuffed with 1 tomato
	Lunch 149 kcal	1 muesli bar
	Day 289 kcal	201 g chicken liver with vegetables
	Snack 139 kcal	99 g fresh vegetables
	Evening 279 kcal	201 g chicken casserole with vegetables

Sample menu for a week with a daily calorie content of 1500 calories

For the most active, a menu for 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. Also, the menu is suitable for those whose work is associated with heavy physical exertion.

Sample PP menu for 1500kcal per week for weight loss

The diet remains the same as with the 1200 kcal menu.

Monday	Morning 351 kcal	2 boiled eggs + 1 cucumber + 1 rye bread toast with curd cheese
	Lunch 249 kcal	1 cup banana smoothie with cottage cheese
	Day 351 kcal	2 chicken cutlets PP + 149 g brown rice + 149 g fresh vegetables
		10 pieces. walnuts
	Evening 351 kcal	249 g vegetable salad + 149 g baked fish
Tuesday	Morning 351 kcal	249 g omelet with herbs and tomatoes
	Lunch 249 kcal	1 toast of black bread with cheese (fat content up to 30%)
	Day 351 kcal	149 g pasta durum varieties+ 149 g vegetable salad+ 99 g beef goulash
	Afternoon snack 249 kcal	1 cup kefir with cinnamon
	Evening 351 kcal	249 g fish and vegetable casserole
Wednesday	Morning 351 kcal	Repeat Monday breakfast
	Lunch 249 kcal	149 g cottage cheese + ½ banana
	Day 351 kcal	201 g chicken soup + 1 whole grain toast
	Afternoon snack 249 kcal	10 cashew nuts
	Evening 351 kcal	149 g turkey + 249 g vegetable salad
Thursday	Morning 351 kcal	249 g of porridge on the water + 1 boiled egg
	Lunch 249 kcal	149 g cottage cheese casserole with fruit
	Day 351 kcal	249 g ratatouille in the oven with lean meat + 50 g cheese
	Afternoon snack 249 kcal	8 dried fruits
	Evening 351 kcal	149g steamed fish + 249g cucumber and tomato salad
Friday	Morning 351 kcal	201 g buckwheat boiled in water + 1 boiled egg
	Lunch 249 kcal	149 g Chinese cabbage roll with cottage cheese
	Day 351 kcal	99 g chicken goulash + 149 g Chinese cabbage salad + 149 g buckwheat porridge
	Afternoon snack 249 kcal	99 g cottage cheese with 1 tbsp. l. jam
	Evening 351 kcal	249 g chicken broth + 2 black bread toasts
Saturday	Morning 351 kcal	99 g brown rice boiled in water + 149 g fresh vegetables
	Lunch 249 kcal	99 g low-fat yogurt + 1 pear
	Day 351 kcal	277 g okroshka PP + 1 rye bread toast
	Afternoon snack 249 kcal	149 g cheesecakes cooked in the oven
	Evening 351 kcal	249 g Greek salad+ meat baked in the oven
Sunday	Morning 351 kcal	249 g oatmeal on the water with the addition of dried fruits
	Lunch 248 kcal	1 boiled egg + 99g beetroot salad
	Day 351 kcal	99 g of porridge from allowed cereals + 99 g of boiled chicken meat + 1 cucumber
	Afternoon snack 259 kcal	1 glass of freshly squeezed juice + 2 oatmeal cookies PP
	Evening 351 kcal	149g beef + 149g tomato salad

Recipes for first courses with proper nutrition for weight loss

Green borscht

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 done.
4. Sauté the onion until golden brown.
5. Boil eggs, cool, peel and finely chop.
6. Wash the sorrel and chop.
7. Add sorrel, onion, eggs to the broth.
8. Boil for 5 more minutes. with closed lid.
9. Let the borscht brew for 15-20 minutes.

Chicken noodle soup

1. Boil the meat in a whole piece until tender.
2. Remove meat from broth.
3. Add seasonings to the broth.
4. Add vegetables to broth and bring to a boil. Then lower the noodles there and cook for 5-7 minutes.
5. Cut the chicken meat into cubes and add to the finished dish.

Main dishes

Baked salmon with vegetables

1. Remove bones from fish, rinse and pat dry with paper towels. Place in a suitable container and sprinkle lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
2. Divide 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.

Meatballs with sour cream sauce

• Minced meat (chicken or turkey) - 399 g;
• ground ginger - 21 g;
• onion (chopped) - 201 g;
• carrot (chopped) - 99 g;
• garlic puree - 10 g;
• sour cream - 99 g.

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

Salads

Bean and Pepper Salad

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

Seafood salad

• Sea cocktail (frozen mixture) - 499 g;
• cucumber - 1 pc.;
• lettuce leaves - 51 g;
• olive oil - 2 tbsp. l.;
• tomato (vegetable) - 1 pc.;
• soy sauce - 2 tbsp. l.

1. boil Seafood Cocktail and let it cool down.
2. Mix oil and sauce.
3. Put lettuce leaves on the bottom of the salad bowl.
4. Cut the tomato and cucumber into strips and put on top of the lettuce leaves. Drizzle with a little dressing.
5. Put a sea cocktail on top of the vegetables, salt and season with the remaining mixture of oil and sauce.

desserts

Cottage cheese casserole in the microwave

1. Beat eggs and cottage cheese.
2. Add sweetener to the resulting mass.
3. Cut fruit into cubes and add to curd mass.
4. Put the dish in the microwave for 3 minutes. With a power of 750 watts.

Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.

Raffaello PP

• grapes - 15 berries;
• soft cottage cheese - 99 g;
• protein - 51 g;
• ground cashew nuts - 70 g.

1. Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
2. Dip each grape into the curd mixture.
3. Roll the resulting balls in ground cashews.
4. Let the sweets rest in the refrigerator for 20 minutes.

The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can become suitable if you replace prohibited foods with permitted ones.

The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but a new way of life.

Article formatting: Mila Fridan

Video about Proper Nutrition (PP)

The principles of proper nutrition:

Divided into breakfast, lunch, dinner, and snack options, the meal plans below are designed to give you 1,600 calories by eating three meals a day and snacking three more times. Each daily diet includes 160 g of carbohydrates, 120 g of protein and 53 g of fat.

Preparing breakfast and snacks

1 cup oatmeal with 1 tbsp. 1 tablespoon ground flaxseed (optional) or with 20 g whey protein powder.

2 pies with lean sausage or vegetarian.

1 package egg substitute (shaken), 1 thin slice each cheddar and lean ham wrapped in a tortilla whole grain wheat (at least 3 g fiber; we prefer a variety of tortillas containing 8-9 g fiber per tortilla).

2 small or 1 large kiwi.

1 cup skimmed or soy milk or 1 packet light yogurt.

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

Vegetarian scrambled eggs (use only the whites of 4 eggs), 1 whole wheat English marfin, toasted. 1 medium green or red apple 1 cup skimmed or soy milk.

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

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

1 whole grain wafer or whole wheat bread mix with 1 tbsp. a spoonful of peanut butter (preferably natural). 1 cup chopped strawberries. 1 cup skimmed or soy milk.

1 cup whole wheat pasta drizzled with 1 teaspoon olive oil (may be a great breakfast for all pasta lovers!); add 60 g lean meat such as chicken or shrimp.

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 a great breakfast on the go.

Protein Shake: 20g whey protein (should contain no more than 4g carbs per 20g), 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 more than four hours pass between meals, you should have something to snack on to keep your metabolism and insulin levels up. Below are some tips for preparing late morning snacks, afternoon snacks, and bedtime.

1 small red apple with 1 tbsp. spoon 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 fat-free 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.

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

1 large green apple, thinly sliced, mixed with 1/4 avocado (diced) and drizzled with pear-infused vinegar (commercially available in stores) dietary products).

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

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

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

Lunch and dinner

Lunch Options

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

Salad "Orient Express". Add 1 tbsp. a spoonful of chopped almonds.

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

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

Fried sweet potato with spices (see recipes). 1-2 cups green beans sautéed with garlic

1/2 cup whole wheat pasta drizzled with red sauce (1/2 cup) and topped with finely chopped turkey breast meat (120 g).

Spinach salad, drizzled 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 60 g of your favorite cheese, thinly sliced.

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

120 g prawns or lobsters fried with mushrooms, spinach, onions and minced garlic in 1 teaspoon of 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 120g of your favorite lean meat (turkey, chicken, tuna, lean roast beef, or ham) in 1/2 whole wheat pita (with one pocket). Add fresh leaves spinach, chopped bell pepper and sprinkle 1-2 tbsp. tablespoons light seasoning of vinegar, olive oil and spices (to taste).

Protein shake: 25g whey protein (should contain no more than 4g carbs per 20g), 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. Salad of various greens, sprinkled with a seasoning of red wine vinegar, olive oil and spices (to taste).

1/2 cup savory hyacinth beans, no rice.

140 g fried tuna or salmon.

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

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

Sterfried shrimp with vegetables - 140-170 g shrimp. Serve topped with 1/2 cup basmati rice.

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

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

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

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. a spoonful of light seasoning of vinegar, olive oil and spices.

Kebabs "Nirvana" with baked eggplant.

1/2 cup flax enriched fried rice.

140 g pork tenderloin medallions.

« Potato salad» from cauliflower. 1-2 cups steamed asparagus drizzled with lemon juice and balsamic vinegar. 1 whole wheat bun.

Protein Shake: 20g whey protein (should contain no more than 4g carbs per 20g), 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.

Night Snack Options

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

1 cup sugar-free pudding made with skimmed milk.

30 g of cheese of any kind.

Immediately make a reservation: recipes for those who eat dairy products and eggs.

This diet is suitable for a girl of average height who wants to reduce the percentage of fat and maintain muscle mass. If to maintain the current shape of this hypothetical average lady you need to eat 1800 kcal, then with a decrease in calorie intake by 10-20%, the weight will decrease.We strongly do not recommend eating in the “lose weight” mode for a long time, there is a limit to everything, and the main thing is health.

Breakfast

Buckwheat with 1.5% milk

Ingredients:

• 200 g cooked buckwheat porridge
• 150 ml 1.5% milk
• salt to taste

We advise you to cook buckwheat in the “cold” least energy-intensive way: take buckwheat, rinse it well and fill it with cold drinking water so that it rises about 5 cm above the buckwheat. Close the lid and leave it on the table overnight. In the morning, buckwheat will be ready. Warm the milk to a comfortable temperature and add it to the finished porridge.

One serving (350 g) contains: 270 kcal | 13 g protein | 4.6 g fat | 44.5 carbs

Banana chocolate smoothie

Ingredients for 4 servings:

• 1 banana
• 150 g soft tofu
• 200 g soy milk
• 2 tablespoons cocoa powder (can be replaced with 20 g chocolate protein)

Peel the banana, cut and freeze. In a blender, mix frozen banana pieces, tofu, soy milk and cocoa (protein). Whisk until smooth and serve immediately.

One serving (125 g) with cocoa contains: 97 kcal | 4 g protein | 2 g fat | 16 g carbohydrates

One serving (125 g) with protein contains: 144.5 kcal | 20 g protein | 3 g fat | 9 g of carbohydrates (we counted this option in the final calorie content of the diet)

Lunch

Roll with cottage cheese and cocoa

Recipe kotokhira

Ingredients:

• 3 eggs
• 15 g cocoa powder
• stevioside

• 300 g fat-free cottage cheese (here 0.6%)
• 4-5 tbsp ryazhenka or yogurt (depending on the moisture content of the curd - if the curd is smooth, then this ingredient can be excluded)
• stevioside
• 50 g berries (optional)

In order to make a cake, you need to separate the whites from the yolks. Grind the yolks with cocoa and stevia, and beat the whites to firm peaks. Then gently and gradually mix the whites into the yolks, ground with cocoa. Distribute the finished mass on a baking sheet lined with parchment. You should get a rectangle ~ 20x30 cm in size. Bake for about 20 minutes at 180C. Remove from the oven, invert onto a sheet of baking paper, and immediately remove the paper on which the cake was baked.

For the filling, mix cottage cheese until smooth, if you have it grained, stevia and fermented baked milk (here 1% fat). Distribute the filling over the cake, lay out the berries and roll into a roll. After the roll has been in the refrigerator for a couple of hours, it can be served on the table.

One piece of roll weighing 100 g contains: 120.3 kcal | 17 g protein | 4 g fat | 3.6 g carbs

Dinner

Burgers with white beans and sun-dried tomatoes

Ingredients:

• 2 cans (500 g) white beans
• ½ medium onion
• 3 garlic cloves
• 100 g dried tomatoes
• 4-5 medium basil leaves
• 80 g oatmeal (or just ground oatmeal)
• whole grain bun (50 g)
• 25 g tomatoes
• lettuce
• salt and pepper to taste

¾ whole beans, onion, garlic, Sun-dried tomatoes(dry them thoroughly from oil), mix the basil, salt and pepper with a food processor or blender in homogeneous mass. Add remaining beans and oat flour, mix thoroughly. It should be a fairly thick mass. Then heat a large non-stick skillet well and sear the bean-tomato mixture for 5-7 minutes on one side and 4-6 minutes on the other. Serve hot on a cereal bun with a slice fresh tomato and lettuce.

One burger with cereal bun contains: 488 kcal | 30.5 g protein | 6.3 g fat | 93 g carbohydrates

afternoon tea

Vegetarian rolls

Ingredients for 12 rolls

• 2 large sheets of nori (dried seaweed)
• 1 avocado
• 1/2 bell pepper
• 1/4 large carrot
• 1/4 medium zucchini
• a handful of any seedlings of anything (wheat, peas, radishes)

Secret Sauce:

• 1 tbsp Dijon mustard
• 4 tbsp nutritional yeast or natural yogurt 1,5%
• 2 tsp tamari sauce or soy sauce
• 1 tbsp lemon juice or lime juice
• 1 tbsp cilantro

AT original recipe the base of the sauce is 4 tablespoons of nutritional yeast - nutritional yeast or dietary yeast (not to be confused with ordinary yeast used in baking). This is a deactivated (killed by heat treatment), but not destroyed yeast, with a high content of protein and vitamins (especially group B). Some of them are enriched with vitamin B12 of bacterial origin. Nutritional yeast is added to pizzas and omelettes, soups, sauces, and casseroles to add a "cheesy" flavor or thick texture to dishes, and sprinkle spaghetti instead of parmesan. If your kitchen does not have such products, then replace this magical yeast with 4 tablespoons of natural yogurt.

To make the secret sauce, simply mix all the ingredients, then add the cilantro leaves and blend with a blender until smooth.

And to deftly twist the rolls, and get down to business: wash and clean all the vegetables and the avocado berry. Then cut the carrots, zucchini and bell peppers into neat thin and long sticks, and put the avocado in a bowl and use a fork to turn it into a homogeneous mass. Spread the avocado generously on the nori sheet and arrange the vegetables along with the sprouts. It should turn out like this:

Then you fold, cut each sheet into 6 parts and you can serve, otherwise the secret sauce is waiting.

6 rolls contain: 95 kcal | 2.5 g protein | 6 g fat | 6 g carbohydrates

150 g of sauce contains: 91 kcal | 7.2 proteins | 2.3 g fat | 10 g carbohydrates

Dinner

Thai soup with tofu

Ingredients for 4 servings:

• 100 g firm tofu
• 2 pieces of ginger root
• 2 stalks cilantro
• 1 red capsicum
• 1 garlic clove
• 3.5 cups vegetable broth or water
• 2 tablespoons soy sauce
• 50 g wheat noodles
• 100 g fresh champignons
• 2 medium carrots
• 2 tsp lemon juice

AT vegetable broth add ginger, cilantro, pepper and garlic. Bring to a boil, cover with a lid and simmer for 25 minutes. Marinate tofu in soy sauce for 25 minutes. Boil the noodles and arrange on 4 plates. Strain the broth into a clean saucepan, add tofu with soy sauce, carrots, mushrooms and simmer for 2-3 minutes until soft.

Tofu with vegetables and arrange in bowls with noodles. Drizzle with lemon juice and garnish with cilantro leaves.

One serving (270 g) contains: 167 kcal | 11 squirrels | 2 g fat | 28 g carbs

Banana ice cream with walnuts

Ingredients:

• 50 g banana
• 10 g walnuts

Peel and cut the banana into 3-4 pieces, then put it in the freezer for at least two hours. Get the stiff fruit and pierce it with a blender until smooth. In principle, any topping can be added to the banana base. For example: to one frozen banana, add 1-2 tablespoons of peanut butter and a little milk to improve the consistency. Another win-win option is to add to the banana mass coconut milk and sweetener. As a sweetener, you can use agave syrup, dried fruits, stevia, but if the banana is ripe, then it’s already sweet.

AT given recipes we just sprinkled the banana ice cream with chopped walnuts

One serving (60 g) contains: Calories 113 | 2.4 g protein | 6.3 g fat | 11.6 carbs

TOTAL WHOLE DIET: 1588 kcal | 103.6 g protein | 34.5 g fat | 205.7 g carbs 1000, 1200, 1400, 2000, 2500 kcal/day.

Other companies that deliver daily calorie rations: General Food (Moscow), YAMDIET (Moscow).