A proper diet to lose weight menu for a week-day

Even people who know nothing about proper nutrition, understand this: to lose weight, you need to eat less. Family situation: diet for weight loss menu for each day, tried all, but none of them was magical, the result is no.

To understand in detail the correct power supply, there is often not time, and lose weight, it is necessary already yesterday. To help beginners and put them back on the right path, we have developed approximate balanced diet menu for a week/day for weight loss. And tell what are the errors and how to customize the menu for weight loss.

a proper diet for weight loss

The most important thing in our menu for each day/week to lose weight calories. At about 1500 kcal. This is sufficient to lose weight, if the daily rate of about 1800-2000 kcal (for women). Men need more calories – i.e. more "hang up in grams". The composition and the products menu for women is different from menu to men.

A balanced diet is about 40% carbohydrates and 30% proteins and fats. We considered these proportions in our table with the menu for weight loss.

Proper diet for weight loss: what you can and what not

How to replace menu foods for weight loss in a week? We have collected a quite simple diet menu. But if necessary, edit the products on the ones you like the most/is at hand. Everything is simple – low content of protein, fat substitute, low-fat proteins: chicken, fish, and seafood, the eggs, the ricotta cheese. Complex carbohydrates (which can change each other): buckwheat, brown rice (no brown – take which we are), pasta of durum wheat semolina (in case of emergency is possible and normal), beans and lentils. Raw vegetables without limits – have very few calories. For example, if in the evening the belly growls and unable to fall asleep – take the cucumber, the tomato. The stomach filling, and no more than 50-100 calories.

For "first contact" with a proper diet for weight loss is not necessarily to laboriously count calories, and proteins, fats, carbohydrates, as they are throughout the day, knocking to the computer, and finishing courses of accountants. Starts at least to eat at our simple menu of the day. Try to buy products with low calorie content. No cracks at the fast food, fried foods, mayonnaise , etc., Not necessarily to eat strictly for hours, for 5 times a day, no eating after 6, etc the Main thing – stowed in terms of calories, then you will certainly lose weight.

The daily rate is calculated according to the formula, and subtract 20-30%. How many calories is necessary for you personally to lose weight of about 1-2 kg per month. Yes, it is very little. BUT! Traditional diet for weight loss that promise less than a 5-10kg for 2-4 weeks – it is a waste of time. Are too low in calories (up to 1000 kcal), the little that survives of it all. And if the weight went quickly, often it comes back even faster. So it's not a balanced diet and proper nutrition – the best way to lose weight. You've probably heard this a hundred times, but believe only those who by personal experience I figured.

Menu to lose weight in a week/day

Below you will find a Table with a different menu for three days. Every day you can change between them, and the substitution products similar to caloric content and composition, not strict "diet". Sample menu for a week: mon – menu #1, the w – menu, #3, cp – menu #2, thurs – menu, #3, fri – menu #1, sat menu #3, sun – menu #2. Yes, such a plan – ready the proper diet for weight loss. Only she is flexible and can change the days of places and also squeeze in it favorite products.

Table. Menu for weight loss

If you click on the name of the dish (blue), then it opens the page with the recipes. All you can prepare at home, from simple products.

Menu #1

Kcal 1421

Proteins, fats, carbohydrates 116/50/132

Fat Carbohydrates Proteins Kcal
Breakfast The 5.25 35,08 25,85 289
Ricotta cheese (no-Fat), 100g 1,84 3,34 18,01 101
Yogurt Easy to 0,1%, 50g 0,05 8,5 1,25 38
Hercules Oat Flakes 30g 1,86 18,54 3,69 106
Milk 1,5%, 100 ml 1,5 4,7 2,9 44
Lunch 18 59,47 49,58 580
Chicken fillet, 170g 2,11 39,25 187
Buckwheat, 50g 1,7 35,75 6,62 172
Red pepper, 100 g of 0,3 6,03 0,99 26
Onion, 100g 0,08 10,11 0,92 42
Green beans (Frozen), 100 g of 0,21 7,58 1,8 33
Sunflower oil, 1 tablespoon. l. 13,6 120
Dinner 18,76 17,04 16,52 292
Scrambled eggs, salad:
Egg yolk, 1 piece 4,51 0,61 2,7 55
Egg white, 3 pcs 0,17 0,72 10,79 51
Tomatoes, 1pc. 0,25 4,82 1,08 22
Cucumber, 2pcs 0,33 10,89 1,95 45
Olive Oil, 1 tablespoon l 13,5 119
Ricotta cheese Casserole, 200 g 8,64 20,49 24,02 260

Menu #2

the right diet

Kcal 1440

Proteins, fats, carbohydrates 120/48/135

Fat Carbohydrates Proteins Kcal
Breakfast 3,47 42,65 The 21.76 276
Ricotta cheese cocktails:
Ricotta cheese (no-Fat), 100g 1,84 3,34 18,01 101
Hercules Oat Flakes, 20g 1,24 12,36 2,46 70
Banana, 1 medium (18 cm — length 20 cm) 0,39 26,95 1,29 105
Lunch 17,36 55,32 58,96 615
Cod, 300 g The 2.4 51,54 243
Rice, 50 g 1,1 38,35 3,9 172
Peas (Frozen), 50 g of 0,18 6,86 2,6 38
Onion, 100g 0,08 10,11 0,92 42
Peas (Frozen), 50 g of 0,18 6,86 2,6 38
Sunflower oil, 1 tablespoon. l. 13,6 120
Dinner 18,51 16,26 15,49 289
Egg yolk, 1 piece 4,51 0,61 2,7 55
Egg white, 3 pcs 0,17 0,72 10,79 51
Tomatoes, 1pc. 0,25 4,82 1,08 22
Onion, 100 g 0,08 10,11 0,92 42
Olive Oil, 1 tablespoon l 13,5 119
Cake of ricotta, 200 g 8,64 20,49 24,02 260

Menu #3

Kcal 1465

Proteins, fats, carbohydrates 122/51/132

Fat Carbohydrates Proteins Kcal
Breakfast 2,21 33,9 14,76 212
Oatmeal with protein:
Egg white, 3 pcs 0,17 0,72 10,79 51
Hercules Oat Flakes 30g 1,86 18,54 3,69 106
Lunch 23,96 61,11 40,65 615
Salmon, 150 g of 22,65 31,19 337
Pasta of durum Wheat semolina, 50 g 0,65 35,25 5,5 169
Tomatoes, 1 piece 0,25 4,82 1,08 22
Onion, 100g 0,08 10,11 0,92 42
Cucumber, 1 piece 0,33 10,93 1,96 45
Dinner 17,56 21,33 36, 33 382
Pizza chicken (¼ of the whole, with low-fat cheese) 3,48 5,58 33,29 196
Tomatoes, 1pc. 0,25 4,82 1,08 22
Cucumber, 1 piece 0,33 10,93 1,96 45
Olive Oil, 1 tablespoon. l. 13,5 119
Ricotta cheese Casserole, coffee, and lemon, ¼ of a whole) 7,55 15,77 30,32 256

How to create approximate amount balanced menu for weight loss per day/week?


He considered his everyday life, taken away from you 20-30%. So you learn, how many calories is necessary for weight loss.

The daily rate of calories

Table calorie foods for weight loss

Balanced diet: proteins/fats/carbs

The approximate ratio of proteins, fats, carbohydrates with the nutritionally balanced diet – 30/30/40 (%). That is, carbohydrates – 40% proteins, and fats – 30%.

Foods that contain large amount of protein

Foods containing carbohydrates

Foods containing fat

Food products

To compose the menu for weight loss, it is not necessarily expensive or rare products. The most expensive item of expenditure is fresh meat, fish and vegetables. To count calories, prepare the necessary at home, alone. By the time you remember, in which products is how many calories and make a menu to lose weight in a day will become easy. If you cook at home, containers with food on the job – there seems to be too difficult, you can expect to lose weight? For those looking for the easy road, there are green coffee and goji berries. Test first, and then go in the direction of a correct diet and plastic containers. We do not have cookies, but there is the subtle reflection in the mirror.

What could possibly go wrong

Failures due to a strict regime of

If you are on a correct diet slimming survive long, sooner or later will come the "uncle Jora". Even if the food and the "correct", the weekly menu of balanced proteins, fats, carbohydrates, the body still want to recover the lost weight. And how to do it? To gorge to you all again! The for this hormones will be delivered into your brain. That is why it is so difficult to maintain weight after a diet.

How not to fall ... Allow yourself at times to "rest". Eat something "harmful" once a week ("tricks mil"). But not to transform the "vacation" in a week food binge. Maybe something harmful better to eat in a bar or with friends, to not be tempted to continue the holiday. In our menu there is no fruit (just not put the calories), but in a proper nutrition they need. For example, it is possible to organize a "fruity tricks mil".

If it is still broke with the diet, the most important thing – do not go into a state "well, though, because they violated the food, you can eat in 2 times, nothing, for this will not be". With this approach, a one-time payment of stall turns into a week, and then a month of continuous gorge. Like, if you usually are not looked – but "not feel guilty". Do not pay attention to what already does not solve the problem. It is important then, as you start to eat in the here and now.

Do not be afraid to substitute similar products

Nothing bad will happen, to count calories. "And if I can diet sushi?", "Can the watermelon?". There are products that we call "the proper nutrition to lose weight" – fast food, sweets, etc, But if it has been replaced a few product's "harmful" or what is not there in the standard menu, you will lose weight!!! On one condition: calories per day, not more, with respect to the plan (in our menu is of 1500 kcal). For example: your lunch the plan was 500 kcal. And eating sushi, which is also the total calorie is 500 kcal. So no more of that! The only "but" – "proper" lunch is always better nourished (low calorie food, you can eat more). So if there is "harmful" every day, will not last long, and stay sober.

Constant snack

How often do you hear people say: "I eat little and can't lose weight!". If there are health problems, it is not true. Then you eat really a lot, only that you do not consider snacks (a banana, a sandwich, a cake on workplace) or in the wrong way of counting calories, especially if you do not eat at home. Our menu for each day – this is all that you can eat per day to lose weight. If you are still in high will be snacks, nothing happens.

useful food

We hope that our menu for each day to help beginners lose weight and understand how things are in the right nutrition.