Meals on pp sample menu. Proper nutrition menu for weight loss: how to create a diet

Getting your figure in order without starving is quite possible. A well-thought-out, balanced, healthy diet and weekly menu for weight loss will help, which implies a diet of 1500 kcal per day. And to be more precise, then calorie corridor - from 1400 to 1500 kcal.

Judging by the test, the majority of our readers share the same opinion.

Why exactly 1400-1500?

In general, such calorie content is not a panacea, as we know, everything is individual and depends on height, weight, age, lifestyle and gender. The older, shorter and thinner a person is, the fewer calories they need, and vice versa.

Typically, this norm is suitable for a girl of average height, middle age, with a body weight of 60 to 80 kg, subject to a couple of gentle workouts in the gym.

How much weight can you lose and how quickly?

The most pressing question is the numbers.

If you don’t mess around, follow the drinking regime and go strictly according to plan, then I guarantee that you will lose 10 kg in 3 months! Moreover, exactly 10 kg of fat will be lost!

Weight loss will look something like this: 2-3 kg in the first or second week, and then 300-400 g each next.

Yes, there will be jumps, there will be plateaus, but focus not only on the scales - the volumes will steadily decrease!

A balanced menu of 1400-1500 kcal per day can also be used to lose 2-3 kg before some event. Of course, I don’t welcome this, but it’s still better than strict diets, after which there is a steady return to the previous numbers.

For example, now there are 3 weeks left until the New Year! And if you buy groceries now and eat only what’s on the menu, then you’ll definitely see minus 4-5 kg on the scales on December 31st.

But that’s not even the most important thing! Already within 3 weeks of eating this way you will get used to it, It’s not for nothing that they say that a habit is formed in 21 days!

Briefly about the principles of the pp menu for weight loss

As soon as you understand the principle, get used to the multiplicity and volume of portions, you will be able to compose a continuation yourself.

The first day

Well, with the beginning of a new life!

Breakfast

Oatmeal with berries, cottage cheese, coffee or tea, of course, without sugar. Add stevia in powder or liquid form to your oatmeal.

In general, stevia powder is an excellent saxam that you can add to any dish. There are no calories in it, it’s natural and it’s a real lifesaver when you want something sweet.

It’s easy to cook porridge: 3 tbsp. Bring the flakes to a boil in a glass of a mixture of water and milk (50/50), add a little salt, stir, turn off.

Coffee\tea, a piece of low-fat cheese, for example, suluguni (25% fat) - 30 g

KBZHU: 357/15/9/56

Snack

Take 2 times less ingredients for 1 person!

KBZHU: 250/16.7/18/3

Snack

Fruits (1 small each, grapes - 100 g): banana, apple, pear, grapes. Their fruits can be made into a salad, or you can simply eat them. Coffee Tea

KBZHU: 259/3/0.6/60

Dinner

Buckwheat with (about 300 g of side dish and 100 g of gravy), cucumber or tomato.

KBZHU: 305/21.5/5.2/44

Afternoon snack

Sandwiches with pate (three loaves or slices of bread, each with 1 tablespoon of pate), tea.

KBZHU: 244/24/5.2/25.5

Dinner

(serving - about 300-350 g), a glass or fresh vegetables.

KBZHU: 330/55/5.3/15.2

Total for the day: Proteins 120 g Fats 34.3 g Carbohydrates 147.7 g 1388 kcal
B-J-U:
35% – 22% – 43%

Day#6

Let's start the day with a chocolate treat.

Breakfast

Banana-chocolate oatmeal (already prepared on the second day), coffee or tea, a piece of suluguni 30 g.

KBZHU: 357/15/9/5

Snack

Salad of carrots (1 large), raisins (1 tbsp, pre-steam with boiling water for 10 minutes, rinse well), apple (1 large). Season with 2 tsp. sour cream (fat content 10-15%). Coffee.

KBZHU: 231/4.5/2.7/47.4

Dinner

Buckwheat soup (you can take pearl barley, bulgur, brown rice, lentils - whatever you like) with meat. Cook it the same way as chicken with noodles, but without the egg. I advise you to cook it again for a couple of days. A slice of bread with the same slice of low-fat cheese. Don't forget - a serving of soup is about 300-350 g!

KBZHU: 405/38/8.6/45

Snack

Cottage cheese (150 g), grated small apple, mix, sprinkle with cinnamon. You can add any calorie-free sakhzam. Green tea.

KBZHU: 267/25.4/13.5/11

Dinner

Which is ideal for dinner - light, filling and tasty. A serving is 350 g, so you won’t be able to go hungry.

KBZHU: 256/28/10.5/10.5

Total for the day: Proteins 111 g Fats 44.5 g Carbohydrates 169.6 g 1516 kcal
B-J-U:
29% – 26% – 45%

Day #7

Weigh yourself before breakfast today! What's the minus on the scale?

Breakfast

Today we will have a protein breakfast again - an omelet with vegetables and cheese.

Let me remind you - take 2 times less food! Tea or coffee.

KBZHU: 250/16.7/18/3

Snack

A variety of fruits that you can eat just like that, or you can make a salad. 1 small apple, banana, pear.

KBZHU: 259/3/0.6/60

Dinner

If you cooked enough soup yesterday, then today we don’t cook lunch, but finish what we have.

KBZHU: 405/38/8.6/45

Snack

50 grams of any nuts - walnuts, cashews. Maybe peanuts.

KBZHU: 275/13.2/22.6/4.9

Dinner

For the evening, I suggest stewing cabbage with chicken breast.

KBZHU: 351/39/18/12

Well, aren't you hungry?

How delicious!

As you can see, this is not a sample menu at all, but a very detailed one!

If you have any questions, please clarify, ask in the comments, I will answer within 2-3 hours.

Let's buy for a week

All of the dishes listed above are usually made from affordable products that are not difficult to find on store shelves. To make it even easier for you to decide, here weekly grocery list:

chicken fillet – 1 kg
low-fat sea fish (hake, pollock, etc.) - 1 kg
chicken liver - 0.5 kg
tuna in its own juice - 1 jar
low-fat cheese, preferably 2-3 varieties, to make it tasty. A couple of pieces of 100-150 g will be enough not only for you, but also for your family.
any nuts - 200-300 g;
vegetables - cabbage, onions, carrots, pekin, a couple of cucumbers and tomatoes;
fruits (apples, pears, bananas, grapes) - see for yourself, if you take only for yourself, then 0.5 kg each. There won’t be enough, it’s better to buy more at the end of the week so that you have something fresh;
a small piece of red fish.

You will also need durum wheat cereals and pasta, oatmeal, milk, vegetable oil, spices and seasonings, cinnamon, vanillin, cocoa powder.

You will then see for yourself that this entire list of products will cost less than regular food for a week with sausage cookies. That is, you Not only will you lose weight, become healthier and more energetic, but you will also save money.

Have you ever tried to create a healthy nutrition menu for yourself for a week, and then follow it for the next seven days? After all, everyone has heard the phrase that we are what we eat. But unfortunately, most of us immediately forget about it as soon as we see fast food, sweet and fatty foods. Absorbing all these delights of modernity, we completely forget about the consequences that the consumption of excess fat and calories entails.

In fact, the cause of excess weight and health problems is not only ignoring the proper nutrition menu. Leaving aside the problem of insufficient physical activity for the majority of the population, there are also a number of other reasons that have a detrimental effect on our body. Here are some of them:

morning without breakfast;
numerous snacks on the go;
dry food;
drinking insufficient amounts of water per day;
adding harmful additives to food;

A healthy diet for a week will be useful for a person, which enriches the body every day with all the necessary microelements in the amount of the daily norm, satisfies hunger, and brings aesthetic and moral pleasure. Healthy foods include cereals, vegetables and fruits, meat and fish, whole grain buns and pasta. Can't give up sweets? Then reduce its consumption as much as possible, at least once a day.

The menu for a healthy nutrition program means eating not only buckwheat and vegetables, as some believe, and it does not cost enormous sums, as others believe. Healthy food actually lies in our refrigerators every day, we just need to prepare it in such a way that it enriches our body with energy and does not harm it. Therefore, we can safely say that everyone can see an inexpensive healthy nutrition menu on their table.

In order for nutrition to be truly healthy, you need not only to adhere to a proper nutrition program for a week, but also to follow a number of rules every day:

eat at the same time every day;
the break between meals should be no more than 4 hours;
make it a habit not only to have breakfast, lunch and dinner, but also to devote time to second breakfast and afternoon snack;
the last meal should be 2-3 hours before bedtime;
calculate portions so that they satisfy your hunger, but do not create heaviness in the stomach;
drink at least 1.5 liters of water per day, and drink the first 200 ml half an hour before breakfast;
a healthy diet for a week should take into account the age and physical characteristics of a person;
It is best to bake, boil, stew and steam food; fried foods should be, if not completely excluded from the diet, then minimized their consumption.

To make it easier to start eating healthy food, it is recommended to draw up a weekly healthy nutrition menu in advance.

This will save both time on preparing the next snack and money (after all, then you won’t need to buy “healthy yogurt” instead of a hot dog on the go).

Not everyone will immediately find it easy to correctly create their menu and think through a variety of dishes for every day, so study carefully the already compiled proper nutrition schedule for the week and, making your own adjustments to it, start eating right tomorrow.

Monday:

Breakfast: Omelette with tomato and bell pepper. Coffee or tea.
Second breakfast: Yogurt, dried apricots or peanuts.
Lunch: Chicken broth with a piece of chicken meat, fish cutlets and cabbage and cucumber salad, dressed with olive oil.
Afternoon snack: Oatmeal cookies and herbal tea.
Dinner: Greek salad and a small piece of boiled veal. Tea with milk.

Breakfast: Buckwheat porridge and a piece of cheese. Orange juice.
Second breakfast: Kefir with oatmeal and dried fruits.
Lunch: Boiled potatoes and stewed fish with vegetables. Coffee with milk.
Afternoon snack: Banana and a glass of low-fat yogurt.
Dinner: Grilled meat and fruit salad.

Breakfast: Rice porridge with a piece of boiled breast. Green tea.
Second breakfast: Ryazhenka and apple.
Lunch: Vegetable soup, vinaigrette and a piece of fish. Tea or coffee.
Afternoon snack: Sandwich with fresh tomato.
Dinner: Bell pepper and tomato salad with stewed beef. Any fruit except banana. Mint tea with honey.

Breakfast: Whole grain pasta with squash caviar and a slice of bread. Coffee with milk.
Second breakfast: Cheese sandwich and peach juice.
Lunch: Risotto and boiled turkey fillet. Dried fruits.
Afternoon snack: Half a marshmallow with kefir.
Dinner: Fish soup and fresh vegetable salad.

Breakfast: Cheesecakes with tea.
Second breakfast: Broccoli casserole.
Lunch: Cabbage soup and stewed potatoes with mushrooms.
Afternoon snack: Boiled egg and a glass of fermented baked milk.
Dinner: Lazy cabbage rolls and radish salad.

Breakfast: Oatmeal pancakes and coffee.
Second breakfast: Fruit with whipped cream
Lunch: Potato soup, sauerkraut.
Afternoon snack: Cottage cheese casserole.
Dinner: Shish kebab with a portion of “green salad”, dressed with lemon juice and oil.

Sunday:

Breakfast: Millet porridge and a piece of cheese. Juice.
Second breakfast: A handful of nuts.
Lunch: Pork baked with vegetables and a slice of bread.
Afternoon snack: Fresh fruit.
Dinner: Vegetable stew and yogurt.

Try not to skip planned meals and follow the nutrition school menu.

If you didn’t manage to eat on time, this does not mean that you need to add more food to the next meal and overeat, you can just make the portion a little larger.

By adhering to this diet, in the future it will be easy for you to create a healthy nutrition menu for a month and follow it. In addition, having studied all the possible options, you will easily prepare more and more new dishes that fit into the concept of “healthy nutrition for the week.”

Proper nutrition is a diet that promotes the normal functioning, development and renewal of body cells. This concept does not set strict restrictions when creating a menu for every day, but only indicates the principles that help you eat nutritiously, variedly and with health benefits. Therefore, not all diets can be classified as PP.

For additions and comments, the site thanks Lilia Karpussevich @lily_karpussevich - President of the National Association of Nutritionists and Dieticians of the Republic of Kazakhstan. Lilia is a professional nutritionist of the “elite” category, food coach. Experience in the field of fitness for more than 8 years, in the field of nutrition for more than 5 years.

Key principles

Most people sooner or later think about changing their eating habits. There are many reasons for this: girls dream of getting rid of subcutaneous fat on their sides and hips, men dream of getting rid of a “beer belly,” and professional athletes use diets to “dry out” their figure for competitions.

There are also those who are forced to turn to nutritionists for serious nutrition-related illnesses. Everyone has one thing in common - the desire to solve their physiological problems. To achieve this, we recommend that you adhere to the principles listed below.

Competent approach

In organizing a healthy diet, the main thing is gradualness and the right psychological attitude. You should not aim at strict restrictions and giving up your favorite foods.

Liliya Karpusevich: “Rule number one! PP is not a diet, but a change in eating habits and lifestyle!”

At first, you shouldn’t even think about calculating the calorie content of the menu. Start simple. For example, use small dishes. This way you will “accustom” your stomach to small amounts of food.

Divide your daily diet into 3 main meals and 2 snacks, or into 5 equal meals. Small meals will help cope with strong feelings of hunger.

At the same time, gradually reduce your consumption of sweets. For example, put not 3 tablespoons of sugar in tea, but two; eat not a whole piece of cake at a time, but half. This way, you will not feel deprived and will soon get rid of “gluttony”.

Approach physical activity carefully. Your task is to smoothly “incorporate” your body into an active lifestyle, and not exhaust yourself on exercise machines. If fitness classes are not available, do simple exercises to lose weight quickly at home. But don’t immediately rush to twirl a hoop around your waist or jump rope. Jumping will put dangerous stress on your joints if you are carrying excess weight. Start small:

walk more, walk in the park;
use stairs instead of elevators.

Do some light cardio at the gym:

exercise on an exercise bike or ellipse;
walk along the path.

Approximate calorie count

Don't worry, you don't have to calculate the exact caloric content of each serving. On the Internet you can find tables of caloric content of foods. Compare your daily diet with the data found and calculate the surplus.

To avoid mistakes, first determine your individual calorie needs. To do this, we recommend using the Mifflin-San Geor method. The counting scheme for women is as follows:

multiply your own weight by 10;
to the resulting value add your height multiplied by 6.25;
from the resulting figure, subtract 161 and age multiplied by 5;
multiply the total value by 1.2.

Example: we determine the daily calorie requirement for a woman - weight 70 kg, height 170 cm, age 30 years:

(70×10 + 170×6.25 – 30×5 – 161) × 1.2 = 1742 kcal

For convenience, use a calculator and fill in your data.

It’s easy to gain weight, but getting back to your desired weight is much more difficult. Happy holidays with plentiful feasts, alcoholic and carbonated drinks, endless snacks on the run and dry food, reluctance to have breakfast, as this “will have a bad effect on the figure,” and many other similar situations become the reason why the scales show 5-10, otherwise and 20-30 kilograms more than needed.

Today, for sure, even a child will answer that to lose weight you just need to stick to proper nutrition, exclude some foods - and then life will literally become easier. But what does this phrase mean? And what are the basics? It's time to find out the answers to the questions that concern many women and men!

Proper nutrition - how is it?

In short, this is the basis of a healthy lifestyle, on which not only weight, but also physical and even psycho-emotional state directly depends. Nutrition is a physiological need that occupies the first stage, and all other human desires are already “started” from it (this is explained by the peculiar “pyramid of needs” of the American psychologist Abraham Maslow). Food is the cure for all diseases. But recently, unfortunately, it has turned into a cult.

Healthy nutrition implies the intake and absorption of substances necessary to replenish expended energy, regulate the functioning of all systems of the human body, restore and build tissues.

The main principles of proper nutrition

Before entering a new, healthy life, it is necessary to study this issue in more detail. If you grasp all the nuances, it will not be difficult to understand how to handle food in everyday life. So, the basics of proper nutrition for weight loss:

Varied, balanced, fractional menu. Firstly, such a diet will not get boring, and secondly, it is a guarantee that the body receives all the substances it needs every day. You need to eat in small portions, keeping the main meals and adding 2-3 additional ones (snacks).
Fresh food. When stored for a long time, almost all of them lose their beneficial properties, so it is better to buy food daily.
A list of basic rules for proper nutrition for weight loss cannot exist without fresh vegetables and fruits. Due to their fiber content, they improve metabolic processes and have a positive effect on the gastrointestinal tract. And vitamins and elements are necessary for the absorption of food and strengthening the body's defenses.
Monitor product compatibility. Some of them cannot be consumed together, as this leads to the formation of a large amount of toxins and waste in the body.
Change your diet according to the seasons. In summer, most of the diet should consist of foods of plant origin, and in winter it is necessary to include foods containing fat and protein.
Learn to correctly calculate the required daily calorie intake. An imbalance in this matter most often becomes the reason for the appearance of extra centimeters on the hips.

The place of fluid in proper nutrition

Water plays a major role in the human diet. The basics of proper nutrition for weight loss include consuming enough liquid, namely 1.5 liters per day. It is advisable to consider only plain water.

In general, opinions differ significantly on whether tea and coffee are considered the same liquid that a person needs. Some say that this marketing ploy was thought out back in the 1990s, when bottled water appeared, and it had to be advertised somehow. On the other hand, drinks such as coffee and tea (and the first of them should not be included in a “healthy” diet) accelerate the process of removing fluid from the body, and therefore none of the systems receives the water it needs for proper functioning . However, it is best to adhere to the position that tea is an additional drink, and a simple liquid is the main one.

You can drink water any time you want. It is recommended to drink the first glass immediately after sleep, on an empty stomach.

Basics of proper nutrition for weight loss in diagrams

Today, quite a lot of systems have been developed, there are a huge number of recommendations from specialists, and a person can only choose the option that best suits his lifestyle. Let's look at several healthy nutrition plans to make it easier to understand how to act.

Scheme No. 1.

Meals
	Oatmeal porridge. A mug of green tea. Apple.
	A mug of low-fat drinking yoghurt. Peach (2 pcs.).
	Boiled rice with baked fish. Tomato and cucumber salad with flax seeds and one tablespoon of olive oil.
	Fresh grated carrots with honey.
	Boiled chicken fillet baked in a marinade of oranges and honey. Boiled broccoli. A glass of green tea.

Scheme No. 2.

Day of the week
Monday		Rice soup with green peas and squid.	Vegetable stew.
	Cottage cheese.	Oven-baked vegetables with meat.	Chinese chicken breast with boiled rice.
	Omelette with vegetables.	Casserole with buckwheat and fish.	Fish cutlets.
	Oatmeal porridge with nuts and fruits.	Vegetable soup with chicken.	Stuffed zucchini.
		Fish pudding.	Pink salmon steak.

Table No. 2 does not describe snacks; the menu does not even include teas. This doesn't mean they shouldn't exist. Light foods are great for snacking: fruits, vegetables and salads made from them, fermented milk drinks, diet cookies. It is also important not to forget about tea and plain water.

The third scheme is not a menu, but only a system that contains the basics of proper nutrition for weight loss.

Eating		Products

	You must drink tea, coffee or juice in an amount of no more than 500 ml.
		Boiled egg and porridge (150 g)
Fourth	Water, coffee, juice or tea (up to 500 ml).
	Water or tea (500 ml).	Mushrooms, vegetables or salad from them (200 g), lean meat or fish/seafood (100 g).
	Tea or juice (0.5 l).	The same as at 2 o'clock in the afternoon: carbohydrate (200 g) and protein (100 g) foods.
	200 ml of kefir, milk or fermented baked milk.	100 g of cottage cheese or other protein food.

The calorie content of such a diet is about 1300 kcal.

What do nutritionists recommend for losing weight through proper nutrition?

Many people refuse breakfast because they think it will make them fat. This theory needs to be thrown out of your head, since it is the most important food during the day, and without it you cannot consider the basics of proper nutrition for weight loss. The nutritionist recommends:

Be sure to have breakfast
Do not strictly limit your food consumption; you don’t even need to give up sweets forever.
Diversify the menu as much as possible so that it is balanced, nutritious and does not get boring.
Not starving is stressful for the body.
Include more fruits and vegetables in your menu.
Consume citrus fruits and pineapples, as they have the ability to burn fat.
Avoid overly fried, salty, fatty and smoked foods.
Don't forget to drink plain water.

The basics of proper nutrition for weight loss: menu

This table shows what your meals might be during the day.

Eating	Option 1	Option 2	Option 3	Option 4	Option 5
	Cereals covered in yoghurt, fruit and coffee/tea.	Rice porridge with dried fruits and green tea.	Buckwheat salad and tea.	Oatmeal with baked apple and tea/coffee.	Cottage cheese casserole and toast with butter, juice or green tea.
	Yogurt and walnuts.	Banana and kefir.	Rosehip decoction and cottage cheese.	Apple and yogurt.	Banana and yogurt.
	Fish soup, stewed vegetables, boiled chicken breast, compote.	Vegetable soup, goulash, mashed potatoes, juice, vegetable salad.	Dark rice, cereal soup, baked fish, vinaigrette.	Borscht, buckwheat porridge, chicken cutlet, compote.	Cabbage soup, fish cutlet, mashed potatoes, juice.
	Yogurt or cottage cheese.	Toast with cocoa, cottage cheese.	Yogurt with figs or dried apricots.	Fruit salad, crackers.	Dried fruits with nuts and yogurt.
	Vegetable salad with grilled fish, yogurt.	Vegetable stew with fish and bran bread, tea.	Chicken fillet with vinaigrette, green tea.	Vegetable stew and ham, tea.	Steak with vegetable salad and green tea.

Cooking method and its role in proper nutrition

The main nutritional rules of which were described above also include special food preparation methods. So, it is better to avoid using frying pans altogether, because overcooked food is bad for the stomach and liver. Ideal cooking assistants would be a slow cooker, a double boiler, an air grill and a simple saucepan. You can also bake food in the oven.

Conclusion

It’s not difficult to remember the basics of proper nutrition for women’s weight loss, but the result after switching to a healthy menu will be noticeable very soon, and you can notice it not only by your figure, but also by your general health.

The functioning of the gastrointestinal system plays a vital role for the entire body, although many people do not know about it. The strength of the immune system mainly depends on it, because protective cells originate in this organ. Eating healthy means inside and out!

Have you ever heard the expression that humanity is digging its own grave with a spoon and fork? No matter how gloomy it sounds, statistics from recent decades indicate that approximately a third of the world's population is obese, and 45% of modern people have high cholesterol levels in their blood.

Diseases of the cardiovascular system, gastrointestinal tract, hormonal metabolism disorders, kidney and liver function - all these are consequences of an unhealthy lifestyle and poor nutrition.

The most common mistakes in the eating behavior of our contemporaries are:

Refusal of breakfast.
The habit of snacking on the go.
Dry food.
Eating fast food.
Use of harmful additives.
Refusal of water.
Voluntary fasting (fraught with breakdowns).
“Eating” a bad mood.

Look video - proper nutrition, the worst mistakes: 403 Forbidden

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In order to correct the situation, it is never too late to change your eating habits and switch to proper nutrition.

What kind of nutrition can be considered correct?

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What principles should proper nutrition follow?

In addition to lunch, breakfast and dinner, it is advisable to include two intermediate meals in your diet: second breakfast and afternoon snack.

For second breakfast, fermented milk products are suitable: yogurt, cottage cheese and kefir, as well as light vegetable salads. You can eat a handful of dried fruits, a small amount of nuts, or snack on fresh fruit.
A good option for lunch would be a combination of proteins (in the form of meat, poultry or fish), vegetables and complex carbohydrates.
For the afternoon snack, you can use the same products as for the first snack. You can drink a glass of tea with a sandwich or a cup of cocoa with a couple of pancakes.

In the dinner menu, it is best to include dishes containing a large amount of proteins that can break down fats, so preference can be given to cottage cheese, fish and lean meats.

Proper nutrition should be combined with a drinking regime, according to which you should drink at least one and a half liters of clean drinking water daily.

In the morning, it is very useful to drink 200 ml of water on an empty stomach: this will prepare the intestines for the coming day.
Intermediate meals should be healthy: instead of a high-calorie bun, it is better to eat a couple of whole grain breads, and instead of sweets, a handful of dried fruits.
A balanced menu should take into account the age and physiological needs of a person.

Nutritionists advise planning your menu in advance for the week ahead, as this allows you not only to adhere to proper nutrition, but also helps to achieve significant savings in time and material resources.

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Sample healthy nutrition menu for a week for a teenager

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The body of adolescents (boys or girls aged 12 to 17 years) is in a state of active formation and development, so strict diets can cause irreparable harm to their health. Fasting days are also unacceptable. How can you help teenagers experiencing problems with excess weight?

Principles of proper nutrition for teenagers:

If there is a tendency towards obesity, a proper teenage nutrition menu should include dishes with a reduced calorie content, due to which the resulting food will be completely processed into energy, without being deposited in problem areas in the form of excess fat. The reduction in the total calorie intake of an overweight teenager can be no more than 20%.

When drawing up a menu for the week, it should be taken into account that carbohydrates should account for approximately half of the total calorie intake. The remaining half is divided equally between fats and proteins.

A complete breakfast for a teenager should consist of a protein or carbohydrate product with a side dish of fresh fruits or vegetables and a hot drink. Since the metabolism is activated during breakfast, the calories received during it are completely used up during the day.
If porridge is served for breakfast for a teenager, it is most beneficial to prepare it either with water or with milk diluted half with water. Instead of sugar, you can use dried fruits or pieces of fresh fruit. The most useful are buckwheat and oatmeal.
The main meal of the day is always lunch. It must certainly be freshly prepared and consist of two dishes, since soups are a very important and mandatory component of the teenage diet.
As an afternoon snack, a teenager can be offered a fermented milk drink with a bun, fruit, a light salad, or a glass of fruit juice.
It is preferable to make dinner light by including a dish consisting of a vegetable side dish and a protein product (fish or meat).

The daily caloric intake of teenage girls should be within 2500 calories, while teenage boys need 2700 calories. The nutritional value of meals for children actively involved in sports should be increased by 20%.

The teenage menu for the week should include dishes prepared by boiling, stewing and baking.
When planning a teenager's diet for the week, it is worth considering that teenagers experiencing weight problems should give up regular bread, replacing it with protein or bran bread.

And now it’s time to move from talking about the principles of rational nutrition to a balanced diet menu for teenagers with unstable weight for a week.

Monday

Breakfast: a small portion of 5% cottage cheese with pieces of fruit, a protein omelette (with ham, salmon or cheese), a glass of tea with milk. Serving size: 100-150 g.
Dinner: vegetable soup with broccoli, chicken fillet cutlet (weighing 150 g), 200 ml vegetable juice.
Afternoon snack: 250 ml fruit juice, sandwich with low-fat cheese.
Dinner: vegetable salad (green onions, fresh cucumbers and sweet corn, dressed with olive oil) with a piece of boiled fish, green tea.

Tuesday

Breakfast: 150 g beef goulash, side dish of buckwheat, glass of herbal tea.
Dinner: vegetarian soup, stewed vegetables, one fresh cucumber, 250 ml of dried fruit compote.
Afternoon snack: salad of your favorite fruits with yogurt dressing.
Dinner: 200 g of oatmeal, cooked in diluted milk, a glass of black tea.

Wednesday

Breakfast: a couple of sandwiches with pieces of boiled meat and lettuce, two fresh tomatoes, a glass of green tea.
Dinner: chicken noodle soup, boiled chicken leg, white cabbage and carrot salad, 200 ml vegetable juice.
Afternoon snack: hard-boiled eggs (two pieces), a glass of black tea, sweetened with honey.
Dinner: cottage cheese and pear casserole, a glass of milk.

Thursday

Breakfast: stewed vegetables with a piece of boiled chicken breast, coffee drink with milk.
Dinner: fresh mushroom soup, mashed potatoes, a glass of tomato juice.
Afternoon snack: 200 ml of drinking yoghurt with a bun.
Dinner: milk buckwheat porridge, a piece of cheese, toast, black tea.

Friday

Breakfast: cottage cheese and fruit casserole, a glass of kefir.
Dinner: Kharcho soup, a piece of boiled fish, 200 ml of carrot juice.
Afternoon snack: a glass of low-fat yogurt, a sandwich with a piece of cheese.
Dinner: 200 g of milk oatmeal, black tea with honey.

Saturday

Afternoon snack: 150 g 5% cottage cheese.
Dinner: soft-boiled egg, fresh tomato and canned corn salad, herbal tea.

Sunday

Breakfast: a piece of stewed chicken breast with a side dish of vegetables, coffee with milk.
Dinner: mushroom soup, mashed potatoes, a glass of tomato juice.
Afternoon snack: 200 ml drinking yoghurt, bran flour bun.
Dinner: milk buckwheat porridge, toast with a slice of cheese, black tea.

This weekly diet will help teenagers not only get rid of several kilograms of excess weight, but will also allow them not to experience a painful feeling of hunger, since in addition to four meals a day, it allows for the possibility of snacking on fruit (only bananas and grapes are not welcome).

Sample healthy nutrition menu for a week for the whole family

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Why do you need to create a menu for the week?

By clearly planning our diet by day of the week, we make it easier for ourselves to prepare dishes by choosing them from a compiled list.
A pre-compiled menu allows us to choose days when the hostess has the opportunity to prepare the necessary dish.
Another advantage of the weekly menu is saving money, since we purchase only the necessary products, and in the quantities we need, while simultaneously providing for the purchase of alternative healthy products used for snacking (dried fruits, dairy products, fresh vegetables and fruits).

Let's take a look at the healthy nutrition menu for the week.

This diet is designed for one person with five meals a day. In accordance with the number of family members, this layout is multiplied by the required number of servings.

Monday

Tuesday

Breakfast: oatmeal porridge with nuts and raisins, cooked in milk.
Second breakfast: a few slices of cheese, fresh pear.
Lunch: a portion of boiled chicken breast with stewed vegetables, fresh tomato, a glass of drinking water.
Afternoon snack: vegetable salad of olives and sweet peppers, dressed with olive oil.
Dinner: fresh cucumber salad, grilled fish with a side dish of stewed beans, bran flour bun.

Wednesday

Breakfast: soft-boiled egg, bran bun, natural honey, glass of green tea.
Second breakfast: a handful of almonds and raisins.
Lunch: fresh radish salad, a piece of boiled beef with a side dish of green beans, a glass of water.
Afternoon snack: a small portion of cottage cheese with pieces of fresh fruit and berries.
Dinner: fresh vegetable salad, grilled turkey breast, side dish of baked potatoes.

Thursday

Friday

Breakfast: a serving of cereal with milk, a banana, a glass of green tea.
Second afternoon snack: a piece of low-fat cheese, grapes.
Lunch: light vegetable salad, chicken breast (grilled) with a side dish of broccoli, drinking water.
Afternoon snack: 200 ml of natural yoghurt with fresh berries.
Dinner: grilled chicken breast with a complex side dish of rice and stewed vegetables.

Saturday

Sunday

Breakfast: a serving of omelet with bell pepper, a glass of skim milk.
Second breakfast: 200 g of cottage cheese, fresh apple.
Lunch: sandwich with slices of fresh cucumbers and tomatoes.
Afternoon snack: fresh fruit (apple and a couple of tangerines).
Dinner: a piece of boiled beef, green peas, a side dish of baked potatoes, a glass of water.

Many nutritionists argue that a healthy nutrition menu must contain a hot first course.

We offer another menu option for the week, in which this condition is met.

Monday

Breakfast: 3 cottage cheese pancakes with sour cream and fruit syrup.
Second breakfast: 250 ml of drinking yoghurt, a small banana.
Lunch: borscht with bone broth, mashed potatoes, stewed fish.
Afternoon snack: 200 ml black coffee, 50 g dark chocolate.
Dinner: light fruit salad dressed with yogurt, 3 steamed fish fillet cutlets.

Tuesday

Wednesday

Breakfast: a piece of boiled chicken breast with a side dish of steamed buckwheat, a tablespoon of 20% sour cream or soy sauce, cocoa with milk.
Second breakfast: low-fat cottage cheese (200 g), seasoned with a teaspoon of fruit syrup, a couple of teaspoons of sour cream and a small amount of raisins.
Lunch: fish soup, vinaigrette, stewed fish with a complex side dish of stewed vegetables and brown rice, fresh apple compote.
Afternoon snack: banana milkshake (homemade, blended in a blender).
Dinner: boiled chicken with a side dish of poached cauliflower and soy sauce dressing.

Thursday

Breakfast: sauerkraut salad, a couple of eggs omelet, whole grain bread, a glass of tea.
Second breakfast: bran bun with a piece of low-fat cheese and tomato slices.
Lunch: cucumber and tomato salad, chicken soup with rice, beef goulash, stewed buckwheat, compote.
Afternoon snack: a handful of dried fruits, unsweetened green tea.
Dinner: fish stew, pasta, tea.

Friday

Saturday

Breakfast: milk rice porridge, a handful of dried fruits, coffee.
Second breakfast: 200 ml of kefir with a handful of fresh berries.
Lunch: “curly” fish soup, stewed fish with vegetables, boiled rice, a glass of green tea.
Afternoon snack: a bun, a glass of grapefruit juice.
Dinner: poultry or veal kebab, baked vegetables, vegetable juice.

The daily calorie intake for women is 2500 calories, for men – 3500 calories. The nutritional value of the diet of pregnant women and men engaged in heavy physical activity increases by another 1000 calories and is equal to 3500 and 4500 kilocalories, respectively.

Sunday

Breakfast: cottage cheese casserole with condensed milk, a cup of coffee.
Second afternoon snack: fruit and berry salad.
Lunch: salad of fresh vegetables, chicken broth, fried meat, pasta (made from durum wheat), vegetable juice.
Afternoon snack: cornbread, a glass of tomato juice.
Dinner: vegetable salad, pilaf, 200 ml of green tea.

Shopping list for proper nutrition for the week

In order to create a proper family meal menu for the week, you need to devote an hour of free time to this, meeting to discuss it with all household members. The result of this discussion should be a detailed shopping list that:

Provides for the purchase of the most useful products necessary for preparing the dishes included in the weekly menu.
It will significantly save your time by eliminating the need to visit the grocery store every day. You will only have to go to the supermarket for bread and perishable dairy products.
It will not allow harmful products to enter the family menu, since in a well-thought-out healthy diet for a week there is unlikely to be a place for scrambled eggs with sausage or fried potatoes.

How much provisions do you need to purchase to implement a weekly family menu? We offer a sample list of the most useful products: