Diet recipes for every day

Everyone knows that even after reading a dozen books about losing weight, it's quite difficult to organize daily proper nutrition on your own. Therefore, specially for the visitors of the site Dietplan.ru the doctor the gastroenterologist of the clinic "Beauty Park", the representative of the newest specialization - dermatogastroenterology, Svetlana Grishchenko has developed a diet menu for a week.

This menu details every day - breakfast lunch and dinner. This diet can be called full and balanced, because it includes all the vital products, and the number of calories is low enough that the weight gradually began to decline.Diet recipes for every day

Menu for losing weight for a week

Monday (1100 kcal)

7.00-9.00
First breakfast:
200 g oatmeal porridge cooked on 0.5% milk with 50 g fresh or frozen berries; Tea or skin without sugar and milk.
11.00-12.00
Lunch:
2 peeled carrots.
14.00-15.00
Dinner:
100 g of cooked buckwheat; A serving of vegetable stew or a fresh salad of vegetables, dressed with a tablespoon of olive oil.
16.00-17.00
Snack:
½ cup of sliced ​​fruit (pear, apple, nectarine, kiwi)
Tea without sugar or water.
19.00
Dinner:
A small portion of boiled chicken or turkey, a salad of fresh vegetables, spooned with olive oil.

Tuesday (1450 kcal)

7.00-9.00
First breakfast:
200 g cottage cheese 0-2% fat, ½ banana, tea or skin without sugar and milk.
11.00-12.00
Lunch:
2 peeled carrots, dressed with a tablespoon of olive oil.
1 orange or grapefruit.
14.00-15.00
Dinner:
100 g of brown rice cooked; Portion of salmon steamed, 300 g of warm vegetables (carrots, broccoli, cauliflower), seasoned with 1 teaspoon of vegetable oil;
16.00-17.00
Snack: Diet recipes for every day
A sandwich from a slice (30 g) of Borodino bread with 50 g of low-fat cottage cheese, a pinch of salt, pepper and circles of a tomato;
19.00
Dinner:
A serving of vegetable omelet, 200 g of vegetable salad, dressed with 1 tablespoon of olive oil.Diet recipes for every day

Wednesday (1350 kcal)

7.00-9.00
First breakfast:
200 g oatmeal porridge cooked on 0.5% milk with 1 medium apple and 1 tsp. Cinnamon;
11.00-12.00
Lunch:
Half a grapefruit, 20 g walnuts.
14.00-15.00
Dinner: Diet recipes for every day
A portion of vegetable soup (it is allowed to use any soup cooked on low-fat broth, strictly without meat)
16.00-17.00
Snack:
Berry smoothies: grind in a blender mixture of 100 g low-fat cottage cheese, ½ cup of berries (blueberries, lingonberries, raspberries or strawberries), ½ cup 0.5% milk.
19.00
Dinner: Diet recipes for every day
200 g of light curd casserole without sugar, with a carica, cottage cheese should be 0-2% fat,
A glass of yogurt 0-2% fat, cranberry juice without sugar.
Before bedtime:
Fruit or herbal tea without sugar and milk.

Thursday (1570 kcal)

7.00-9.00
First breakfast:
200 g muesli with berries or fruit on 0.5% milk, medium apple or grapefruit, tea or coffee without milk and sugar.
11.00-12.00
Lunch: Diet recipes for every day
2 peeled carrots, dressed with a tablespoon of olive oil.
14.00-15.00
Dinner: Diet recipes for every day
A portion of vegetable soup (it is allowed to use any soup cooked on low-fat broth, strictly without meat).
16.00-17.00
Snack: Diet recipes for every day
A sandwich from a piece (30 g) of Borodino bread with 50 g of low-fat cottage cheese, a pinch of salt, pepper and circles of a tomato;
19.00
Dinner: Diet recipes for every day
Boiled or baked chicken fillet (80g), 300g of stewed vegetables (parsnip, turnips, onions, carrots) with herbs, seasoned with 2 spoons of olive oil; 200 ml of 0.5% milk or kefir.
Before bedtime:
Fruit or herbal tea without sugar and milk.

Friday (1335 kcal)

7.00-9.00
First breakfast:
A piece (30 g) of rye bread;
1 boiled egg; Leaves of green salad 1 cucumber, 1 sweet pepper, coffee or tea without milk and sugar.
11.00-12.00
Lunch: Diet recipes for every day
2 peeled carrots, dressed with a tablespoon of olive oil.
14.00-15.00
Dinner: Diet recipes for every day
A portion of vegetable soup (it is allowed to use any soup cooked on low-fat broth, strictly without meat).
16.00-17.00
Snack: Diet recipes for every day
2 slices of dark chocolate; Freshly squeezed orange juice.
19.00
Dinner: Diet recipes for every day
A small portion of boiled chicken or turkey, a salad of fresh vegetables, spooned with olive oil.

Saturday (1100 kcal)

7.00-9.00
First breakfast:
200 g of oat porridge, cooked on 0.5% milk with 1 medium apple and 1 tsp. Cinnamon;
Tea or coffee without sugar and milk.
11.00-12.00
Lunch:
150 g fat-free natural yogurt.
Dinner: Diet recipes for every day
14.00-15.00
100 grams of cooked buckwheat, 100 lean beef, 200 g salad of lettuce, 1 zucchini and 1 pomade dressed with 1 tablespoon of olive oil.
16.00-17.00
Snack:
Berry smoothies: grind in a blender mixture of 100 g low-fat cottage cheese, ½ cup of berries (blueberries, lingonberries, raspberries or strawberries), ½ cup 0.5% milk.
19.00
Dinner: Diet recipes for every day
A small portion of sea bass steamed with boiled vegetables, 1 glass of tomato juice, 1 rye bread, seasoned with low-fat cottage cheese with herbs and garlic.

Sunday (1570 kcal)

7.00-9.00
First breakfast:
200 g muesli with berries or fruit on 0.5% milk, medium apple or grapefruit, tea or coffee without milk and sugar. Diet recipes for every day
11.00-12.00
Lunch:
Half a grapefruit, 20 g walnuts.
14.00-15.00
Dinner:
100 g of boiled brown rice; Portion of salmon steamed, 300 g of warm vegetables (carrots, broccoli, cauliflower), seasoned with 1 teaspoon of vegetable oil;
16.00-17.00
Snack:
100 g of grainy cottage cheese (up to 4% fat content);
½ cup of sliced ​​fruit.
19.00
Dinner: Diet recipes for every day
A serving of vegetable omelet, 200 g of vegetable salad, dressed with 1 tablespoon of olive oil.
Water, freshly squeezed juices, mineral water and herbal tea can be drunk in any quantities. You need to drink an hour before the reception and not earlier than 30 minutes after eating.

Tips from a nutritionist - the author of the menu

1) Proper nutrition for losing weight - this is a certain and constant hours of food intake.
2) Set realistic goals. Ideally, you should try to lose at least one kilogram per week. Even if this figure seems too small for you, remember that the results of gradual weight loss persist for a longer time than the effect of the express diet.Diet recipes for every day
3) Encourage achievement. When you are dieting and counting calories , it is important every one to two weeks to encourage one's perseverance and willpower - this strengthens the determination to withstand to the end and follow a diet with original zeal. Give yourself small incentive prizes.
4) Do not treat yourself too strictly. If you once ate a lot of chocolate or do not lose the planned kilogram per week, do not execute yourself. It is only necessary to find the strength to return to a healthy diet the next day.Diet recipes for every day
5) Eat often, but in small portions. Try to ensure that the diet for a week contains enough protein. Snacks can be made with light foods high in fiber, for example, dried fruits. Drink as much water as possible with lime and ice, herbal tea to fill the stomach.
6) Choose exercises to your liking. If you hate the very idea of ​​going to the gym, use every opportunity to do fitness. Forget the elevator! For two hours walking at a moderate pace, you lose the same number of calories as are contained in a festive dinner and a glass of wine.
7) Reduce the serving size. Change the usual plate to a smaller one.