Diet for 2300 calories per day. Standard calorie intake: official recommendations

The diet is suitable for men who want to lose weight and for women who want to gain muscle mass. However, an important condition for gaining muscle mass is not so much nutrition as well-structured strength training. This diet can also be used by people who want to develop the habit of eating right and do not want to lose weight.

The high calorie content of the diet encourages six meals a day. To avoid feeling heavy after eating, distribute your meals evenly throughout the day. The best option is three main meals and three snacks. The last snack should be the lightest. It can be done 2 hours before bedtime. Please note that protein comes with every meal, and carbohydrates are reduced in the evening. Don't forget to drink water between meals.

Menu for 2000 kcal

Breakfast (468 kcal): Oatmeal on water with milk, honey and raisins, two soft-boiled eggs and black coffee

• - 50 gr.
• - 110 gr.
• - 100 gr.
• - 15 gr.
• - 9 gr.
• - 160 ml.

Cook oatmeal with raisins in water, and add milk and honey to the already prepared one. Boil the eggs. This way they retain more nutrients and are better absorbed.

Snack (296 kcal): Whole grain toast with chicken fillet, cheese and tomato, orange and tea

• - 35 gr.
• - 100 gr.
• - 50 gr.
• - 30 gr.
• - 130 gr.
• (to taste) - 1 gr.
• (to taste) - 1 gr.
• - 240 ml.

Dry the bread in a dry non-stick frying pan. Layer layers of tomato, pre-cooked chicken fillet and cheese on top of it. Salt and pepper are the same as those used to cook the chicken. Add an orange or other citrus fruit and sugar-free tea to your meal.

Lunch (523 kcal): Vegetable soup, brown rice with chicken and black tea

• - 50 gr.
• - 450 gr.
• - 100 gr.
• - 5 gr.
• (to taste) - 2 gr.
• (to taste) - 1 gr.
• (to taste) - 1 gr.
• - 240 ml.
• (for cooking rice).

Boil rice with chicken. Vegetable soup replaces a portion of vegetables. Since this meal already contains complex carbohydrates in the form of rice, do not use potatoes or grains to make the soup. You can add a non-nutritive sweetener to your tea if you wish.

Snack (252 kcal): Cottage cheese with honey and strawberries

• - 150 gr.
• - 9 gr.
• - 100 gr.

Mix cottage cheese with a teaspoon of honey, add fresh or frozen berries.

Dinner (317 kcal): Baked carp, dietary vinaigrette and green tea

• - 150 gr.
• - 50 gr.
• - 50 gr.
• - 50 gr.
• - 50 gr.
• - 5 gr.
• - 5 gr.
• (to taste) - 2 gr.
• (to taste) - 2 gr.
• (for cooking vegetables).
• - 240 ml.

Separately, boil the vegetables in their jackets, then cool, peel, chop, pepper and salt, and season with oil. Carp is a moderately fatty fish. Its fat is very healthy, so bake the fish in foil. First, rub it with salt, pepper and lemon juice. You can add a non-nutritive sweetener to your tea if you wish.

Snack (144 kcal): A glass of natural yogurt

• - 240 ml.

Two hours before bedtime, you can drink a glass of natural yogurt without additives.

• Calorie content of the diet - 2000.1 kcal
• Proteins - 152.3 g.
• Fats - 69.9 gr.
• Carbohydrates - 197.8 g.

The ingredients in all meals are indicated in unprepared form, except for a portion of chicken fillet in the first snack and vegetable soup for lunch. Convert the calorie content of the dishes you prepare in advance to adjust healthy eating principles to your taste preferences.

When calculating the caloric content of dishes, focus on raw and dry ingredients, since food changes its volume during cooking.

The concept of rational nutrition, officially adopted in Russia, is reflected in the methodological recommendations of Rospotrebnadzor. This document establishes the physiological needs for energy and macronutrients for men and women (taking into account age and intensity of exercise), as well as for children (taking into account age).

The standards developed by Rospotrebnadzor are drawn up taking into account the fact that the energy value of the diet must correspond to energy consumption, and the amount of proteins, fats and carbohydrates consumed must have a certain ratio.

Where do official calorie standards apply?

The indicators given in the tables are indicative and averaged; they are used primarily for planning in the food industry and agriculture, for organizing catering in government organizations, including medical and health resorts. These norms are used to promote principles among the population healthy eating, they are aimed at practically healthy people.

Classification of the population by physical activity groups

The population is divided into physical activity groups, where group I consists of people with very low physical activity, mental workers; Group II - people engaged in light physical labor; Group III - medium-heavy manual workers; Group IV - workers of heavy physical labor, and this category also includes athletes, that is, according to modern terminology, people actively involved in fitness. Group V is intended only for men, it includes workers of very heavy physical labor and professional athletes during training.

Norms of physiological need for energy and nutrients for men

Norms of physiological needs for energy and nutrients for women

Additional daily calories are provided for pregnant and lactating women

Norms of physiological needs for energy and nutrients for children

*Indicators of energy, proteins, fats and carbohydrates for children 1 year of age are given per 1 kg of body weight. At the same time, protein indicators are standardized for formula-fed children; protein rationing is not provided for breastfed children.

Average basal metabolic rates

Rospotrebnadzor also establishes average basal metabolic rate (BMR) values. This is the minimum amount of energy required to carry out vital processes, that is, energy expenditure for the performance of all physiological, biochemical processes, for the functioning of the organs and systems of the body in a state of temperature comfort (20 degrees Celsius), complete physical and mental rest, on an empty stomach. These indicators take into account not only gender and age, but also weight.

The most accurate way to determine individual energy and macronutrient needs using Rospotrebnadzor data is by multiplying the BOO by a suitable physical activity coefficient.

Basal metabolic rate (BMR), in kcal

On the relationship between the average and the individual

The creators of the above standards specifically emphasize that the indicators are of a group nature and take into account precisely the physiological need. The individual need of each person, and even the average level of need, will differ from these indicators in one direction or another. Statistics show that approximately half of the population has an individual need above average, while the other half has a lower one.

Expert: Galina Filippova, general practitioner, candidate of medical sciences

Breakfast. Rice porridge with milk and butter, sandwiches with jam.

Dinner. Rassolnik, chop with potatoes, salad, cookies, tea.

Dinner. Pilaf with meat.

Friday

Breakfast. Barley porridge with chicken and mushrooms, sandwiches, drinks.

Dinner. Pea soup with chicken broth, pasta with cutlets, salad, tea.

Dinner. Homemade or store-bought dumplings, drinks.

Saturday

Breakfast. Buckwheat porridge, beef stroganoff, tea, sandwiches.

Dinner. Kharcho soup, stewed vegetables with meatballs, salad, drinks.

Dinner. Stuffed cabbage rolls with sauce, sandwiches, tea.

Sunday

Breakfast. Oatmeal, pancakes with jam, tea.

Dinner. Champignon soup, goulash with potatoes, salad, cake for tea.

Dinner. Stuffed peppers or rice hedgehogs with meat, drinks.

Proper nutrition, the weekly menu for which is presented above, is easy to prepare, so even a representative of the stronger sex who is inexperienced in culinary matters can cope with its preparation and preparation.

Yulia Kuderova visited the “NeForum” of bloggers in Minsk and, inspired, made a diet for Zozhnik readers from the national dishes of this small but very proud country.

Barley porridge with cream

Ingredients for 2 servings:

• 40 grams (about 2 handfuls) barley flakes
• 4 tbsp. l. cream (10%)
• 10 g butter
• 1 tsp. Sahara
• ⅔ tsp. salt

The video uses a grain crusher, but if you don’t have one, buy regular barley flakes.

Pour 0.5 liters of cold water over the flakes and bring to a boil. Cook for 5 minutes over low heat, stirring constantly. Add salt and sugar, mix. Pour in the cream, add butter, stir, bring to a boil, cover with a lid, remove from heat, and let stand for 5-10 minutes. Serve the porridge with a knob of butter.

One 1 serving contains: 177 kcal | 3 g protein | 8.5 g fat | 21 g carbohydrates

Lunch

Cottage cheese with raisins

Ingredients for two servings:

• 500 g cottage cheese 5%
• 50 g raisins
• 30 g honey (1 tablespoon).

In the Belarusian tradition, make cottage cheese without heating, like this:

But you can take regular store-bought cottage cheese and just add raisins and honey to it.

One serving contains: 434 kcal | 43.8 g protein | 12.7 g fat | 33.2 g carbohydrates

Dinner

Machanka (mokanka) with pancakes

Ingredients for 4 servings of machanka:

• • 500 g pork ribs (without meat)
  • 100 g raw smoked bacon
  • 1 medium onion
  • 1 large carrot
  • 1 liter of strong meat broth
  • 2 tbsp. l. flour
  • 1 tbsp. l. mushroom powder (ground dry mushrooms)
  • 1 tbsp. l. pork fat
  • 1 tsp. juniper berries
  • bay leaf, pinch of cumin, salt, black pepper

Fry the ribs with 0.5 tbsp. l. pork fat, add carrots cut diagonally, stir, after a couple of minutes pour in almost 1 liter. water (so that the water just covers the contents of the pan). Bring to a boil, add onion, bay leaf, cook for 60 minutes over low heat.

Strain the broth and remove the contents of the pan. Fry finely chopped onion over medium heat in the remaining fat, add mushroom powder, smoked meats cut into thin strips, stir, add and fry flour, pour in broth, salt, pepper, add cumin and crushed juniper berries with a knife.

Bring to a boil, pour everything into a pot with a lid. Cook in the oven for 15-20 minutes at 150°C. Serve with pancakes, sprinkled with finely chopped cracklings.

Ingredients for 12 pancakes:

• 400 g oat flour
• 125 g of dough (6 g of fresh yeast + 2 tbsp. wheat flour)
• 1 tsp. salt
• 1 tsp. Sahara
• 3 eggs
• 2 tbsp. milk
• 1 tbsp. l. ghee

Make the dough: dissolve the yeast in 1 tbsp. water, add 2 tbsp. l. wheat flour, let rise by 2 times. Separate the yolks from the whites (save the whites), add sugar, salt, pour in the oil, grind, pour in 2 tbsp. warm milk, let the sugar dissolve. Pour all the sifted flour into the dough, pour in the egg-milk mixture, mix well, cover with film, let rise in a warm place by 2 times.

Pour in about 1 glass of water (until the consistency of liquid sour cream), stir, and let stand again under the film for about an hour. Beat the whites and gently fold them into the dough. Bake pancakes over medium heat on both sides. Immediately after baking, grease the finished pancakes with melted butter, stack them, cover with a plate and a towel on top.

One serving of machanka with 3 pancakes contains: 889 kcal | 30.2 g protein | 71.1 g fat | 25.3 g carbohydrates.

Dinner

Khaladnik

Ingredients for 4 servings:

• a bunch of young beets with leaves (about 80 grams of beets + 40 grams of tops)
• 2 cucumbers (about 150 grams)
• 1 tbsp. beet kvass
• 0.5 l. curdled milk 1%
• green onions, dill, salt, pepper
• 4 boiled eggs

Beetroot kvass recipe:

Peel the beets (save the tops), wash, grate, pour in a liter of cold water, and bring to a boil. Add the chopped tops, let it boil again, cook for a couple of minutes over low heat. Drain in a colander, save the broth, and cool everything.

Add coarsely grated cucumber, finely chopped onion and dill to the beets, pour in yogurt and kvass, stir, add salt, and refrigerate for 2 hours. Serve cold with a boiled egg.

One serving contains: 198 kcal | 11.9 g protein | 7.7 g fat | 18.9 g carbohydrates

Draniki

Ingredients for 4 servings:

• 1 kg potatoes
• 1 tbsp. l. pork fat
• ½ onion

Wash and peel the potatoes and onions. Grate the potatoes into a bowl using a fine grater, grate the onion there, and mix. Grate all the remaining potatoes, each time adding freshly grated mashed potatoes to the potato-onion mixture and stirring.

Add salt, mix well, add a couple of tablespoons of water if you want crispy edges. Fry over medium-high heat in pork fat, adding 1 tbsp to the pan. l. potato mixture onto hash browns, cook until golden brown on each side.

One serving contains: 490 kcal | 7 g protein | 23.8 g fat | 58.5 g carbohydrates

Cabbage salad

Ingredients for 4 servings :

• ½ head of young cabbage (about 500 g)
• dill or parsley stems
• 1 tbsp. l. vegetable oil
• 1 tbsp. l. any aromatic oil (optional)
• 2-3 tbsp. l. apple cider vinegar
• salt, sugar, black pepper

Chop the cabbage thinly, sprinkle with sugar, and mash a little with your hands.

Make salad dressing: chop the parsley stems, grind in a mortar with coarse salt and pepper, add oil and vinegar, beat with a fork. Mix the dressing with the cabbage and place under a press in the refrigerator for at least 30 minutes.

One serving contains: 114 kcal | 2.6 g protein | 8.2 g fat | 6.7 g carbohydrates

TOTAL IN THE WHOLE DIET: 2302 kcal | 98.5 g protein | 132 g fat | 163.6 g carbohydrates

And this is an example of a daily diet for 2040 kcal from

Three diet options for men 80-85 kg (weight loss) 2200-2500 kcal

This program is suitable for men working out in the gym with the goal of losing excess weight.
Calorie standards are written based on a weight of 85-90 kg