Proper nutrition: daily menu to lose weight, diet principles, recipes.

Tormenting yourself with diets and exhausting sports is far from a solution to losing weight.

Crash diets and hunger strikes will in most cases only make the situation worse.To get rid of sagging sides, it is enough to put your diet in order, give up junk and fast food, learn to cook properly and drink enough water.

If you follow the simple rules of the miraculous PP, you can easily lose weight, restore metabolism, digestion, improve well-being, mood and the condition of skin, hair and nails.

Proper nutrition: a menu for every day to lose weight

If you follow the simple rules of the miraculous PP, you can easily lose weight, restore metabolism, digestion, improve well-being, mood and the condition of skin, hair and nails.

If you approach the menu wisely, you will forget about the feeling of hunger.Another important advantage when creating a diet: you can rely on your taste preferences and the amount that suits you best.

To create a menu, calculate your daily calorie intake, taking into account your height, weight and age.Don't be lazy when it comes to weighing your food and counting calories, proteins, fats and carbohydrates.To count, get a notebook or download a special app that will help you count the calories you eat.Choose foods so as not to go beyond the norm.

Breakfast for every day with proper nutrition.

Don't forget about a hearty and hearty breakfast, pay attention to cereals, eggs, fruits and cottage cheese.It is preferable to eat bananas and grapes in the first half of the day.Have some tea.

Snacks for every day

Suitable for snacking:

• Kefir seasoned with honey or jam.
• A slice of dark chocolate and a green apple.
• Cottage cheese or yogurt with fruit.
• A glass of yogurt or fermented baked milk.
• Cottage cheese with herbs on bread.
• A handful of nuts or dried fruits.

Lunch for every day with proper nutrition to lose weight.

Pay attention to lunch: it should be filling and nutritious.When planning a second meal, add hot soups and broths to the menu.

• Meat goulash with garnish.
• Breaded baked cauliflower.
• Vegetable lasagna.
• Chicken broth soups.
• Lean meat.

Dinner for every day with proper nutrition.

Dinner is a low-calorie and easily digestible meal, so give preference to the following dishes:

• Omelet with vegetables.
• Cottage cheese casserole and vegetable salad.
• Boiled meat.
• Stewed vegetables and chicken breast.
• Steamed white fish with vegetables.
• Seafood and rice.

Principles of proper nutrition to lose weight: weekly menu

You can lose extra pounds and normalize your metabolism if you follow PP.

The principles of such nutrition are easy to follow even for the laziest:

1. Eat in portions of 200 grams.Reduce your usual portion little by little so as not to feel hungry.
2. Count the calorie content of the foods consumed.
3. Eat in small portions.You must have at least 5 meals.Have snacks: second breakfast and snack.
4. Be sure to eat a hearty and satisfying breakfast.If you are partial to any high-calorie food, eat it in the morning.
5. Meat is an integral part of the menu, but do not abuse fatty varieties, give preference to beef, poultry and rabbit.
6. Eat fruits and vegetables daily to avoid digestive problems.
7. Drink more water.Drink in the morning, half an hour before and after meals.You can dilute the water with lemon and ginger juice.
8. Cook it yourself!Eliminate fast food and processed foods.
9. Eat food at the same time.
10. Don't give up some foods completely.Do not put your body in a state of stress, sometimes allow yourself sweet, salty and harmful foods, but moderate your ardor so that it fits into your KBZHU.

Permitted and prohibited products

This is just an example of what a weekly menu could look like.

You can assemble it as you like, excluding unwanted products.Your list includes:

• store-bought mayonnaise;
• chips, crackers, dried fish;
• instant noodles;
• preserves, sausages;
• sweets, lollipops, chocolates;
• alcohol (as an exception, you can drink a little red wine).

When switching to PP, give up cigarettes.

When creating your menu, be sure to include:

• meat, poultry, fish, eggs.
• cereals and potatoes;
• milk products;
• vegetables and fruits;
• Honey;
• Oils and fats: fish oil, butter and vegetable oil in small quantities.

Simple recipes for proper nutrition for every day.

The principles of the PP sound boring, in bad taste and insipid.But in rebuttal, there are many delicious and satisfying recipes that you can treat yourself to.To lose a couple of kilos and obtain all the beneficial elements for our body from simple foods, it is enough to properly prepare simple and familiar dishes, following some rules.

Use a minimum amount of oil, give preference to stewing, boiling, baking and steaming recipes.Reduce the amount of salt you consume and replace it with soy sauce.

PP principles do not prohibit the use of spices, so feel free to add pepper, herbs, onions and garlic.

Here are some simple and delicious recipes for every day.

Buckwheat soup with vegetables

This aromatic buckwheat soup does not differ in taste from the classic recipe.The diet version of Greek soup is prepared without potatoes, and additional vegetables are not fried.

Due to this, the calorie content is significantly reduced, but this does not in any way affect the taste and appetizing appearance.

Ingredients:

• chicken fillet – 1 piece;
• buckwheat – 80 g;
• onion – 1 piece;
• large carrots – 1 piece;
• sweet pepper – 1 piece;
• zucchini – 1 piece;
• tomatoes – 2 pcs.;
• a bunch of fresh herbs;
• salt and spices - to taste.

Preparation:

1. Rinse the chicken fillet, remove the skin, bones and fat deposits.Cut into small pieces and place in a saucepan of boiling salted water.When blanching the meat, remove the foam so that the broth is clear and clean.While the meat is cooking, take care of the vegetables and grains.
2. Sort the buckwheat, rinse, dry with a dry towel or paper napkins, fry in a pan until a rich characteristic aroma is obtained.Place the cereal in the pan after 20 minutes of cooking the broth.Time it for 10 minutes.
3. Peel the onion and cut it into small halves.Grate the peeled carrots on a coarse grater and place in a saucepan.After 3 minutes, add the finely chopped sweet peppers and zucchini, peeled and seeded, cut into small cubes, to the pan.
4. After 2 minutes, add 2 small sliced tomatoes to the soup.At the end of cooking, you can add salt to taste, add pepper and spices.
5. Cover the saucepan with a lid, reduce heat to low and simmer for 10 minutes.
6. After removing the finished soup from the heat, add finely chopped herbs to it.

Vegetable puree soup with mushrooms

Diversify your diet with a tender and light soup.It is low in calories because it is prepared without a drop of oil and the ingredients are extremely light and healthy.

Ingredients:

• mushrooms – 300 g;
• potatoes – 3 pcs.;
• a handful of peas;
• a handful of green beans;
• carrots – 1 piece;
• garlic – 2 cloves;
• salt, spices - to taste.

Preparation:

1. Wash and dry the mushrooms, cut them into small pieces at random.Place in a saucepan of boiling salted water.
2. Vegetables (potatoes, a handful of peas, carrots and a handful of green beans) are peeled, also cut into small pieces at random and added to the mushrooms.Cook the ingredients until the carrots and potatoes are completely cooked.The potatoes should be soft.
3. Take some nice pieces of mushrooms and some beans from the broth.Transfer the rest to a blender and grind until smooth.Transfer the puree to a saucepan, stir and gradually add the broth until desired thickness is reached.
4. Crush a couple of cloves of garlic with a press.Boil the puree soup over heat, add spices if desired and add salt to taste.
5. Put the finished soup on plates, decorate with mushrooms and vegetables taken from the broth and sprinkle with fresh herbs.The soup turns out to be very satisfying, rich and healthy.

Chicken fillet with vegetables

Prepare a healthy and nutritious chicken dinner.

Ingredients:

• chicken fillet – 1 piece;
• sweet pepper – 2 pcs.;
• carrots – 1 piece;
• onion – 1 piece;
• green beans – 200 g;
• olives – 100 g;
• cherry tomatoes – 200 g;
• salt, spices.

Preparation:

1. Rinse the fillet well, pat dry and rub with a mixture of spices and salt.Set aside.
2. Cut two sweet peppers into strips, after peeling and rinsing them from the seeds, removing the walls.Chop a large carrot into small circles or strips.
3. Peel the onion and cut it into thin half rings.Cut the small tomatoes in half, as if they were olives.
4. Combine all the vegetables in a bowl, add the green beans and olives, stir and season with a little salt and pepper.
5. Preheat the oven to 200 degrees.Season a comfortable baking dish with olive oil and add some vegetables.Place the chicken fillet on top and cover with the remaining vegetables.
6. Bake the chicken for 35-40 minutes.

Rice with chicken and vegetables

An incredibly tasty and juicy option to prepare a hearty dinner.Light dietary chicken, an appetizing cocktail of vegetables and rice are an excellent combination that will please the most demanding gourmets.

Ingredients:

• chicken fillet – 1 piece;
• bell pepper – 2 pcs.;
• olive oil – 1 tablespoon.l.;
• onion – 1 piece;
• garlic – 2 cloves;
• tomatoes – 2 pcs.;
• rice – 1 glass;
• salt, spices, herbs.

Preparation:

1. Cut the chicken fillet into arbitrary pieces and place in a bowl.Chop two bell peppers into strips.Season the ingredients with hot ground pepper and olive oil.Remove.
2. Place the ingredients in a hot pan.Fry for 7-8 minutes until half cooked.Transfer back to bowl.Place the large chopped onion and garlic in the pan.Cut the tomatoes into cubes.
3. Place the pre-cooked rice and chopped tomatoes in the pan.Add salt and, to taste, add aromatic spices and half a glass of clean water.Mix the ingredients well and fry the fillet again.Cover with a lid and simmer until the water has completely evaporated.
4. Serve the finished dish hot, garnished with fresh herbs.

Diet salad with eggplants

Salad is a great appetizer, dinner side dish, or healthy snack.

Ingredients:

• eggplants – 2 pcs.;
• garlic – 1 clove;
• vegetables: cilantro, parsley, onion – 1 bunch each;
• cherry tomatoes – 10 pcs.;
• lemon juice – 1 tablespoon.I;
• flax seeds - a pinch;
• salt, spices.

Preparation:

1. Cut the eggplants into cubes.
2. Place the peeled and chopped garlic clove and onion in a hot pan.Sauté without oil, stirring continuously.
3. Place the eggplants, pour half a glass of clean water, season with spices and salt.Simmer for 10 minutes covered, stirring several times.
4. Wash the tomatoes, cut them into small quarters, rinse the cilantro, parsley, chives, dry and chop finely.
5. Place the eggplants, tomatoes and herbs in a deep bowl, season with lemon juice and, if desired, olive oil.Arrange the salad on plates and decorate with flax seeds.

Conclusion

Most people believe that healthy food is bland, boring and with many prohibitions.This is a wrong opinion: it can be tasty, satiating and, unlike diets, allows you to indulge in some sweets.

A well-designed diet aimed at losing weight will help you lose extra pounds, improve your metabolism and significantly improve your health.