Menu of proper nutrition for weight loss every day with recipes

Girl chooses between an Apple and cake

The main question that interests many women, what is proper nutrition? Speaking in simple language — it is a balanced food that helps the body to function efficiently.

Right foods are products that include all the essential vitamins and minerals. They help the body make energy, maintain health and promote weight loss.

The basics of proper nutrition for weight loss

There are many diet menus for weight loss, which are built on proper nutrition.

The process of losing weight at home is a stressful period. Therefore, the body needs to fill out all the nutrientsthat are lost along with the pounds. And before you change your diet it is important to calculate the body mass index.

You cannot limit yourself to one kind of diet. Proper nutrition includes a large variety of helpful recipes and products for weight loss.

The basics of proper nutrition for weight loss at home:

  • The diversity of the diet. You can find food according to your taste and to enrich their menu.
  • Of non-starvation and overeating;
  • The freshness of the products. Fresh fruits and vegetables contain a lot of fiber. They boost the metabolism and contain necessary quantity of vitamins;
  • Compatibility of food. Some products are not consumed in one meal. They can have a negative impact on the body together;
  • Calculation of calories is the most important factor in the process of weight loss. You need to choose the daily requirement and follow it.
  • The use of the necessary quantity of liquid. Water is the main product of proper nutrition. The more water you drink per day, the better.

Where to start?

To make certain changes in their way of life women is no easy task. Especially when it comes to food.

In the modern world are widely developed cult of food. To begin slimming nutrition, it is important not to succumb to temptations. A woman needs to consume healthy and nutritious food.

  1. The first thing to do when losing weight is to make a menu for the day/week/month.
  2. Next, make a daily schedule of meals. It is best to divide it into 5 receptions.
  3. It is important to paint the menu on every day for hours.
  4. To go on a proper diet for weight loss at home important gradual. Need smoothly be removed from the usual menu of foods containing simple carbohydrates. It's sweet, vipco, fried, smoked and other unhealthy food.

The correct transition to proper nutrition

Knowing how to start eating healthy food for weight loss at home, you will be able to improve health and get rid of extra pounds.

To protect yourself from disruptions, a woman needs to avoid a sharp transition to the new diet. Need to gradually remove bad foods and replace them with useful.

It is important to prevent fasting help with weight loss. The body always needs to be fed, otherwise avoid overeating.

What should be the diet?

Diet correct nutrition for weight loss every day should contain a full range of proteins, fats and carbohydrates. They are well absorbed in the body and enrich it with vitamins and minerals.

How to make diet for weight loss? — Proper diet should include 5 meals, for example:

  1. Breakfast. Oatmeal or buckwheat porridge on the water without sugar and salt. You can add fruit, berries or nuts;
  2. Snack — yogurt, fruit or vegetable;
  3. Lunch — a light soup or one — vegetables with low-fat m the jar;
  4. Snack only vegetables or unsweetened yogurt;
  5. Dinner — more fiber — vegetables and fish; can a piece of chicken.

Such good food and a balanced menu will fill the body with all necessary nutrients and begin to promote weight loss.

Do not forget about the water during weight loss. It is necessary to drink 2 liters of clean water a day.

A list of products

List of foods for proper nutrition and weight loss should be enriched with the necessary supply of nutrients.

The food should contain slow carbohydrates, proteins and fatty acids.

To foods that contain "slow" fatsinclude:

  • olive, corn and sunflower oil;
  • varieties of nuts (sunflower seeds, etc.);
  • avocado;
  • dark chocolate with the maximum cocoa content.

A large amount of protein is contained in:

  • lean meat Yasi;
  • eggs without yolk;
  • fish and seafood;
  • cheese products up to 30% fat;
  • dairy products with minimal fat content.

The number of slow carbsthat are not reflected on the weight, you want to know:

  • cereals (buckwheat, rice, oatmeal and millet);
  • pasta from durum;
  • bread-based bran without yeast;
  • baked potatoes without butter and salt.

A list of useful food is very diverse. This allows you to significantly diversify the menu and make it not only useful but also delicious.

Tips for women after 30

Proper nutrition for weight loss at home for women over 30 should include foods rich in calcium. Exactly after 30 years, is a significant reduction of this substance in the body.

Proper nutrition in the home provides an exception from the diet of women of alcohol and coffee drinks.

When losing weight, use of canned foods, smoked foods and foods with high cholesterol — is prohibited.

Menu for weight loss, you need to include more vegetables and fruitsto restore your metabolism and stabilise vitamin balance in the body.

Proper nutrition for weight loss at home for women over 40 depends on the individual.

At this age due to hormonal changes slows down the metabolism. Full transition to proper nutrition improves health and promotes weight loss.

The food should contain a small amount of Calories, but to be as useful as possible.

Menu for weight loss, you must include the foods that accelerate metabolism and improve digestion:

  • dairy products;
  • lean meats/fish;
  • cereals;
  • vegetables, fruits;
  • greens;
  • seafood etc.

Menu and ration for a week

To make the menu for the week for weight loss, you need to determine your taste preferences. It is important to consider the compatibility of the products and distribute them for days. For example, one day chicken, the second — fish.

Calculate your daily daily allowance of essential nutrients and Calories. The amount of proteins, fats and carbohydrates for each day is:

  • 50% — carbohydrates;
  • 30% — proteins;
  • 20% fats.

Snacks should be light to slightly damp down feelings of hunger during weight loss.

According to the scheme of proper nutrition the main diet should be vegetables and fruits. All high-calorie foods are best consumed in the morning, while not exceeding daily caloric intake.

So, the weekly menu for proper nutrition when losing weight:

PN

  1. Breakfast: rice porridge with pumpkin;
  2. Snack: low-fat cottage cheese;
  3. Lunch: low-fat soup; baked salmon with vegetables;
  4. Snack: 1 large Apple;
  5. Dinner: vegetable salad and boiled chicken.

W

  1. oatmeal and a slice of hard cheese;
  2. dried fruits;
  3. vegetable soup, buckwheat boiled and baked low-fat fish;
  4. low-fat yogurt;
  5. cheesecake and green tea.

MS

  1. the low fat cottage cheese and 1 egg;
  2. 1 banana;
  3. soup, rice porridge, and baked fish;
  4. 2 apples;
  5. boiled chicken breast with vegetables;

Thu

  1. omelet with vegetables;
  2. a handful of nuts;
  3. vegetable soup, mashed potatoes with a cutlet for a couple;
  4. yogurt;
  5. vegetable salad and 120 g of fish per pair.

PT

  1. Buckwheat porridge with milk and 1 egg;
  2. fruits;
  3. Vegetable soup, buckwheat porridge, boiled brisket;
  4. 1 low-fat yogurt;
  5. Salad from fresh vegetables, fish for a couple.

SB

  1. the low fat cottage cheese and 1 egg;
  2. 1 banana;
  3. vegetable soup, the vegetables and brisket for a couple;
  4. dried fruits;
  5. baked fish and rice with vegetables.

Sun

  1. oatmeal, 2 cheesecakes;
  2. 1 banana;
  3. soup, buckwheat with low-fat fish;
  4. low-fat cottage cheese;
  5. salad of fresh vegetables and brisket.

Making the weekly menu for weight loss, it is important to consider the physical and mental strain on the body during the day.

The program for a month

Nutrition programs for weight loss for the month includes the following:

  • fractional power;
  • compatibility of products;
  • the distribution of proteins, fats and carbohydrates;
  • eating foods with low Calories;
  • the predominance of fiber;
  • a ban on salt and sugar;
  • regular consumption of clean water;
  • the ban on flour, fat, smoked;

The main point of this program of weight loss is caloric balance. It is important to maintain the stability of calorie consumption throughout the month. Calorie consumption must be greater than consumption.

Best recipes

The right food and menu for each day includes recipes for delicious and healthy meals.

A simple recipe based on nutrition — casserole of chicken and vegetables.

For cooking casseroles you will need:

  • carrots (1 medium size);
  • chicken fillet (200 grams);
  • cauliflower and broccoli (250 grams);
  • cherry tomatoes (can be normal);
  • parsley;
  • 30 g of Parmesan.

For the sauce:

  • chicken broth (150 ml);
  • spices — pepper, nutmeg;
  • hard cheese;
  • flour;
  • milk or low-fat cream;
  • 2 egg yolks.

Method of preparation:

Cabbage washed and divided into florets, boil until soft. Add in cabbage water broth, cream, seasonings and cook for 5 minutes, stirring constantly the sauce. Beat egg yolks and add to the sauce, then leave until thickened in a water bath.

Form for casseroles oil and put boiled chicken, cabbage and carrots. Pour over the sauce. Add the tomatoes and sprinkle with cheese. Bake for 15 minutes until the cheese crust.

Such a simple and delicious recipe is ideal for lunch or dinner.

Breakfast recipes

Everyone knows that the best time eating Breakfast. After awakening, the body is able to quickly digest incoming food. To complete the work of all organs, it is important to start school each morning with a glass of clean water at room temperature.

The menu includes a full Breakfast, are able to enrich the body with needed energy.

Breakfast recipes, healthy and weight loss include the following dishes:

Vegetable Frittata

Ingredients:

  • chicken eggs;
  • Parmesan cheese (optional);
  • broccoli;
  • pepper;
  • tomatoes;
  • greens;
  • leek;
  • olive oil or vegetable (vegetable composition can be changed).

Method of preparation:

Take the bowl. Beat it 4-5 eggs. Cut vegetables the same size. Take a pan, pour oil and heat. Next, pour in the well mixed eggs, place the vegetable stock and herbs. It's all optional sprinkle with cheese. Put in preheated oven for 8-10 minutes.

Cottage cheese casserole for weight loss

Ingredients:

  • cheese — 250 g;
  • milk — 100 ml;
  • eggs — 2 PCs;
  • vanilla;
  • butter (for lubrication forms).

Method of preparation:

Blend cheese, milk, sugar, vanilla and egg yolks. Making everything into a homogeneous mass. Further, separately whisk 2 protein to a state of "lightness." And all this added to the cheese mass. Stir. Spread in a greased form. Bake for 30-35 minutes at a temperature of 160-170 degrees.

Rice porridge with pumpkin

Ingredients:

  • rice — 200 g;
  • water;
  • pumpkin:
  • milk.

Method of preparation:

Peel pumpkin, cut into cubes. Spread in the pan. Add milk, rice and a little sugar. Cook porridge until until it's ready rice.

During Breakfast it is better to refrain from coffee or tea, not to drink food.

Healthy lunch

Lunch, nutrition should be complete and useful. For normal operation of the digestive system need to consume soups. When losing weight it is important to avoid fried food. It is better to boil, stew, bake or cook for a couple.

Cream soup of broccoli and spinach

Ingredients:

  • broccoli — 500 g (fresh/frozen);
  • 2 bunches of spinach;
  • 2 small onions;
  • vegetable broth;
  • low-fat cream — 200 g;
  • salt, spices.

Method of preparation:

Boil broccoli (frozen — 30 minutes, fresh — 15 min). Dont pour the broth. Cut the onion and finely chop spinach. After the broth is cooked, take out of it broccoli. Take a bowl, put chopped onions, spinach and cooked broccoli. Grind everything in a blender until a homogeneous consistency. All this added to the broth, pour the cream into it and set on fire.

Soup on a slow fire, bring to a boil. Add spices. Then cook for another 5 minutes and switch off. The soup is ready!

Fish baked in the oven

Ingredients:

  • salmon/carp;
  • lemon;
  • parsley;
  • 2 tbsp olive oil;
  • onion — 1 piece;
  • spices.

Method of preparation:

Clean fish. Sprinkle with salt and pepper it to taste. Cut a lemon into 2 halves. From one side press out the juice, the second cut into slices. Lemon juice mixed with parsley, olive oil.

Next, take a baking sheet and cover it with baking paper. Upload fish. In the abdominal part is put in the lemon slices (or a sprig of rosemary/m " yati). All this sprinkled with butter (with parsley and lemon juice). Arrange the onion in a circle. Put in oven (preheated to 180 degrees). Bake for 30 minutes.

Burgers for a couple for weight loss

Ingredients:

  • chicken fillet — 500 g;
  • white bread 2.5 slices;
  • milk — 1/3 St;
  • onion — 1 piece;
  • 1 egg;
  • salt, pepper.

Method of preparation:

Take the bread and soak it in milk. The fillets are chopped in a blender (available in m asorbs). Cut the onion and also add it to the blender. Next, beat the egg, salt. You can add greens and garlic. All this mix and make patties. Next, put them in a steamer for half an hour.

What can I eat for dinner?

Dinner recipes with a proper diet for weight loss a variety. Dinner should be light, with a high content of fiber. Slow carbs are better to exclude from the menu.

Side dishes can be a great dinner option for weight loss:

  • all kinds of cabbage;
  • zucchini, eggplant, potatoes, peppers;
  • cereals;
  • durum pasta.

For vegetable dishes, you can add animal protein in the form of:

  • fish;
  • lean meat meat;
  • eggs;
  • cheese;
  • legumes.

Baked salmon

Ingredients:

  • 1 salmon steak;
  • salt, pepper, dry Basil.

Method of preparation:

Salmon steak sprinkle with salt and put in 20 mn in the refrigerator. After that, take out, pepper, add Basil. Next, the fish must be wrapped in foil, drizzle with olive oil and put in preheated oven for 25 minutes.

After 25 minutes, if you perform in foil a small hole and leave the fish for a few minutes, you can achieve a Golden crust.

Rice with vegetables for proper nutrition and weight loss

Ingredients:

  • Fig;
  • 1 bell pepper;
  • greens;
  • 1 onion;
  • carrots — 1 piece;
  • salt, spices (pepper, turmeric);
  • corn (or green peas).

Method of preparation:

Boil the rice (should be crumbly). Next, cut the onion into cubes. Put it in a pan with butter and simmer 4-5 minutes. Add grated carrot and chopped pepper. Stew until soft.

Then add to the boiled rice, peas (corn). Simmer for 5-7 minutes. Salt, pepper, sprinkle with turmeric and simmer for another 5 minutes. Then the rice is ready to eat.

Such recipes for a healthy diet not only promote weight loss, but also improve digestion.

Correct snacking

Snacks with proper nutrition is especially important for weight loss. To achieve the desired result, it's important to be fed, but not to overeat.

Snacking helps replenish energy and to the efficient work of the brain, so it should be easy, healthy and hearty.

For a light snack for weight loss ideal:

  • fresh fruit/vegetables;
  • unsweetened yogurt or kefir;
  • low-fat cottage cheese;
  • dried fruits;
  • a handful of nuts (pistachios, cashews, hazelnuts, etc.);
  • bars from natural ingredients (dried fruit, varnish, etc.);
  • high quality bitter chocolate and green tea.

What are the results?

Proper nutrition and active physical exercise will allow you to achieve effective weight loss.

Healthy eating for weight loss and balanced menu that can rejuvenate a woman's body to make it slim and attractive.

The results of people who managed to lose weight on proper diet, are just amazing.

Proper nutrition is good for health of each person. It promotes weight reduction and body fat reduction. When healthy diet weight stabiliziruemost and come back to normal.