How to compose a menu power slimming, the food was delicious, not to feel hunger and to have a meaningful result? Offer the menu of the week slimming in order to lose weight quickly and feel good.
Good menu slimming
In the opinion of experts, nutritionists, for express slimming a daily diet of calories, it is recommended to reduce up to 1200, no less. An adult who consumes less than 1000 calories per day, simply harm your body, depriving it of its minimum nutrients necessary to the normal life.
It is necessary to take into account that the menu diet to lose weight, with a capacity of 1200 calories, suitable for people of average height and physical leader of the sedentary way of life and rarely in charge of the exercise. This type of plan is applicable for those who want to lose weight, but does not regularly attend at the gym. If you are an adult woman, who has no serious health problems, you can adhere to such a diet plan. A diet restricted to the consumption of 1200 calories per day, you will lose weight, even those who lead a sedentary lifestyle. The list of menu recipes for weight loss are very simple, but the dishes are obtained at large on taste.
A sample menu for weight loss
This week, the diet plan, we have tried to collect the most simple kitchen recipes, the result of which great on the taste and the "boring" out of the kitchen. By focusing on this program, you can even call and card per month to the weight loss. Set the result to help you to training at least twice a week. It will be useful to take during the regime of multivitamins containing calcium.
Slimming: a menu of the day
In this diet plan in the preparation of the dishes are the most useful products with low fat content. The concept of "party" in our menu of good food for weight loss it is important to understand as well: the food must fit in a small deep cup (bowl) with a capacity of 200 to 250 ml of the Menu for the day slimming different balance and includes the best number of carbohydrates, proteins and fats.
Day 1
Breakfast:
- a serving of cereal with milk, low-fat diet;
- 1 banana.
Breakfast:
- sandwich unleavened wheat with leaves of green salad and with turkey meat (100 g), seasoned, easy mayonnaise, mustard and pepper;
- a piece of mozzarella;
- 2 kiwis.
Dinner:
- 120 g of fish stew with low fat varieties (e.g., flounder);
- 2 small tomatoes, cut into slices, sprinkle with grated parmesan cheese and slightly cook in the oven or in the microwave;
- 180 g broccoli boiled;
- 180 g couscous;
- 120 g of milk pudding.
Day 2
Breakfast
- prepare smoothies, mix it in a blender, 240 ml low-fat milk, 1/2 banana and 150 g of fresh fruit (you can frozen);
- half of English muffins ("muffin").
Breakfast
- a serving of vegetable soup;
- wrap in a pita bread thin merchant vegetable cutlet, some salad leaves, season with a light sauce;
- 150-180 ml of low-fat yogurt;
- 50 g of grapes.
The dinner
- 120 g of chicken meat without skin and bones make it back on the grill;
- 100 g of kidney beans;
- 3 small potatoes boiled, seasoned with a little oil and herbs.
Day 3
Breakfast
- 3 tablespoons of rolled oats to quick-cooking pour 150 ml of milk and cook in the microwave, add half of the apple, cut into pieces and 1 tablespoon of honey.
Breakfast
- prepare the chicken salad: cut 120 g of chicken meat, boiled, without skin, 50 g of red grapes, add 1 tablespoon of powdered almonds, place them on the salad leaves and season with 1 tablespoon low-fat sour cream and 1 tablespoon of mayonnaise lightened;
- 1 banana.
The dinner
- 120 g of cooked shrimp;
- bake in the oven 1 potato, with the addition of the sauce "salsa" (3 tablespoons) and mayonnaise (1. c. l.);
- 300 g of stew of spinach;
- a serving of ice cream is low in fat.
Day 4
Breakfast
- cut half of the English cake, put on a few thin slices of apple and sprinkle with grated cheese (preferably low fat) and cook in the microwave (30 seconds in the mode "high");
- 180 g of low-fat yogurt, you can sprinkle ground almonds
Breakfast
- a portion of vegetable soup, tomato soup, mushrooms, broccoli);
- roll the beef meat: wrap in a pita bread thin 80-90 g of beef cut into thin slices and fried in a frying pan, salad leaves, slices of tomatoes, season with the pulp of horseradish and/or mustard;
- 1 serving of raw vegetables;
- 1 pear.
The dinner
- 100 g of boiled or stewed salmon;
- 1 serving of salad: grate the carrots and the apple, finely slice the cabbage, add 1 tablespoon of sugar and a garnish of plain yogurt or mayonnaise lighter;
- 150 g of brown rice;
- 100 g pineapple canned in their own juice
Day 5
Breakfast
- a portion of breakfast cereal with milk to low fat (240 ml), with the addition of berries (100 g) and nuts chopped (1 tablespoon).
Breakfast
- a piece of bread with a slice of cheese to low fat varieties;
- ¼ Serving of kidney beans;
- cucumber;
- 100 g of low-fat cottage cheese with 5-6 slices of tangerine.
The dinner
- 100 g fillet of pork roasted in vegetable oil;
- 1 serving of pumpkin pie puree (you can season with ground cinnamon);
- 2-3 servings of green salad, seasoned with 2 tablespoons of sauce lean;
- 120 g of yogurt and 100 g of fresh fruit.
Day 6
Breakfast
- toast in the toaster, a piece of bread with the buckwheat flour with the peanut butter and thinly sliced bananas;
- 240 ml milk 0,5 % - 1,5 % fat.
Breakfast
- roll tuna: lightly oil a pita bread thin, easy mayo and mustard (to your taste), and then to the cake 60 g of canned tuna, leaf lettuce, a few onion rings and cucumber;
- 100 g carrots, fresh;
- 180 g plain yogurt;
- half of the banana.
The dinner
- jambalaya: combine ¾ of the portion of brown rice, rice, 100 g of corn kernels, diced sausage, chicken or turkey (60 g), 50 g of canned beans, and 70 g of sauce "salsa", to warm up.
- 2-3 servings of stew, spinach;
- 1 medium-sized apple.
Day 7
Breakfast
- half of the English cake pan, 2 slices of cheese, a slice of tomato;
- ½ Serving of stew spinach;
- 1 egg, brewed by the "hard" or "pocket";
- 1 small grapefruit.
Breakfast
- salad: mix 120 g of black beans, canned, 120 g of tangerine (sliced), chopped half a pepper, a few thin rings of red onion, and the feathers of chives, season with 1 tablespoon of vinegar, and arrange on leaves of green salad;
- a piece of wheat unleavened bread "pita";
- 1 pear.
The dinner
- 120 g of fish, boiled or roasted on the grill;
- 1 baked potato with a little butter or margarine;
- 1 portion of stewed zucchini;
- 120 g pineapple, canned in their own juice.
Good nutrition
The example the menu of the week slimming uses only fresh produce and virtually no semi-finished products, sauces and seasonings are recommended in moderate quantities. Instead of mayonnaise is better to use sour cream or yogurt. You can find many health-food recipes of sauces that will give any dish of originality and will not be adding a lot of calories. As beverages, you can use the green tea and mineral water without gas. Some, in vain, to exclude diet of fish and meat, believing that losing those extra pounds will be easier. If you care about your health and that you want to adhere to the principles of good nutrition in order to lose weight, the card must include protein-rich foods. Pieces of meat, choose skinless (chicken, turkey) and without fat (beef, pork). Low-fat varieties of fish are easy to digest, but at the same time food. A sufficient amount of protein contributes to the maintenance of muscle mass and fat burning.