Proper nutrition for weight loss: a healthy menu for a week

Slim girl on the right diet

Keeping fit is a concern not only for beauty but also for health. It is very important to make a healthy diet menu for weight loss for a week. Diets show a rapid but not lasting effect. It is worth trusting specialists who will teach you to lose weight on proper nutrition and not impose strict restrictions on the menu.

For a beautiful figure and good health, it is necessary to provide the body with vital trace elements and vitamins. However, composing a menu for weight loss alone is not that easy. The lack of a healthy diet already leads to the appearance of extra pounds. And vice versa - we notice for ourselves how we lose weight if we only managed to organize the right nutrition for weight loss at home and stick to a healthy menu for a week.

This is the best way to jump back if you remember how important it is to be healthy and not just lose weight. After creating PP, it remains only to adhere to such a menu for one week in the future.

Basic Principles of Proper Nutrition for Weight Loss

Cooking in a steamer for weight loss

By suddenly refusing certain foods, a person can easily lose weight. This is tempting for women who are ready to seriously limit the menu for the day. But the consequences of such a rejection threaten health. On a diet you can lose weight, feel a clear lack of energy, digestive problems and malfunctions in various organs. Instead, it is better to remember the principles of proper nutrition and on the basis of them compose a menu for yourself in a week of weight loss:

  1. A person who loses weight must observe the correct proportions of proteins, fats and carbohydrates in the diet when preparing a menu.
  2. For weight loss, they increase the amount of vegetables and fruits consumed: they are indispensable for normalizing the gastrointestinal tract and cleansing it.
  3. The amount of fast carbs is kept to a minimum.
  4. Healthy food in the diet menu for every day - dairy products. It will provide the body with calcium and protein.
  5. Salt intake should be closely monitored and measured literally in grams. For good nutrition and to ensure the body needs this substance during the day, it is enough to add salt to the main courses in an amount of 5-10 g. Excess provokes swelling and negatively affects the function of the kidneys and other organs.
  6. For processing products it is recommended to use boiling, stewing, steaming. You have to give up frying to lose weight.
  7. It is necessary to control the amount of water - many people drink it too little.

To help a competent menu for healthy weight loss there will be a table with proper nutrition. Usually, those who lose weight are only interested in the number of calories. But nutritionists recommend paying attention to how this or that product is absorbed and digested by the body.

Product Protein, g Carbohydrates, g Fat, g Digestibility Digestibility
Chicken Eggs 12. 7 0, 7 11. 5 97 1
Milk / Kefir 2. 8 3. 6 3 94 1
Ost 25 - 20-30 98 1
Beef 18. 9 - 12. 4 95 0, 92
Wheat 12. 7 70. 6 1, 1 80 0, 54
Beans 22. 3 54. 5 1. 7 80 0, 68
Fish 21. 0 - 7. 8 95 0, 90

Digestibility is expressed as a percentage in the table. This indicator indicates how much the product is able to be broken down in the digestive tract into simple substances, which are then absorbed by the body. The higher the number, the better food is digested efficiently and turns into valuable chemicals.

The concept of digestibility was introduced to define protein quality. The highest value is one. This means that the amino acid composition of the protein optimally meets the needs of the human body and is absorbed as efficiently as possible.

Proper nutrition

Diet for weight loss

Sometimes it seems unrealistic to organize a healthy diet for weight loss, to think about a complete menu for a week. However, this is a matter of habit. First, you can set a minimum goal - to follow the diet for at least a week.

When planning a weight loss schedule, do not forget about breakfast: this is the main principle of PP - every morning should start with a meal. The ideal interval between meals is three hours so that it has time to digest, so a competent diet for weight loss should have 4-5 meals a day. This week's meal plan should be built individually taking into account your own daily routine, physical and mental stress.

Snacks on the right diet

After putting together a diet for weight loss, it's better to literally eat healthy meals every hour than to have a chaotic snack between things during the day. This is harmful for two reasons. First, a person does not notice how the number of calories consumed per day, in addition to those included in the menu, increases with each sandwich or cereal bar. Second, a clear regime organizes the activity of the digestive tract.

A variety of healthy foods

List of products for proper nutrition and weight loss at home

Good news for those who lose weight - the menu of proper nutrition for weight loss can and should be varied. The basis of the diet is healthy meals. Vegetables and fruits rich in fiber and vitamins are almost the most important products to lose weight at home.

But it's wrong to give up meat. Poultry is ideal for skinning. You can also prepare dishes from veal, rabbit, turkey.

Fish is also on this week's product list. For weight loss, it is desirable that it be white varieties. But once a week you can eat fatty salmon or other red fish. Ideally, fermented milk is included in the healthy weight loss menu: it should be consumed daily to support the digestive tract. Kefir or natural yogurt without sugar and food colors is great.

Legumes are very useful and promote weight loss. Natural dairy products and cheeses are also included in the menu. As for bakery products, it is better to have rye bread on the table and not a wheat bread or bread.

Which foods should be excluded to lose weight

In general, almost all dishes on the menu for a week are acceptable according to the principles of proper nutrition, but for some it is better to make an exception to lose weight both quickly and without harm to health. This applies to fatty and fried foods, chips and sodas, pastries and muffins - they should not be on the weight loss menu.

In a rough meal plan you can include butter, but strictly control the amount. Ideally exclude mayonnaise and chips. It is also necessary to avoid the use of sausages, hot dogs, fatty dairy products. It is better not to cook greasy pork, duck, goose to lose weight.

How to plan your menu correctly

Ideally, go to the PC by painting in detail the schedule of what and at what time should be on the table. This is discipline, especially in the beginning, until proper nutrition becomes a habit. To get an effect from the weight loss menu, it is very important to first think about how to distribute different products. And for this you must first determine the calorie rate and make calculations based on it.

When thinking of a diet menu to lose weight for a week, it is worth remembering this principle - every day the body should receive in a balanced ratio both fats and proteins and carbohydrates and vitamins, macro- and microelements. So it is necessary to formulate a diet, including dishes from a wide range of products. An individual diet menu should include a place for vegetables and fruits, fish and meat, healthy fats and grains.

How to achieve balance

Diet plan

If we are talking about a percentage, about half of the weight loss diet for each day should be taken by carbohydrates. An additional 30% is allocated to proteins, and the remainder to fats. When compiling such a simple menu, it is necessary to take into account the level of physical activity. During exercise, serious mental work is ahead, let the food be denser and more saturated.

To compose the menu properly for each day, it is better to start with a great breakfast in every way including it in the menu for healthy weight loss. Ideally, you should let some light in the evening - for example, a glass of kefir. Do not forget drinks. While it is better to prefer pure non-carbonated water, no one is forcing you to give up tea and coffee, compotes and fruit drinks. When planning a schedule for the day, it is better to drink tonic drinks in the first half of it.

The ideal menu item is to make one ration for the first seven days and another for 2 weeks. After all, it is important that the dishes do not get boring, a person can eat in a variety of ways. In addition, you can find options for ready-made menus with healthy and proper nutrition for weight loss.

Experts strongly recommend not skipping meals or drinking water with food: this simple principle is very important for proper nutrition, where weight loss will be obvious. If the schedule is such that sometimes there really is no way to eat, you need to have a healthy snack with you. These can be nuts, dried fruit, fresh fruit, kefir or yogurt.

Sample menu for a week with recipes

It is difficult for many contemporaries to independently develop a diet for themselves for a banal reason - lack of time. Therefore, it is easier to find a ready-made detailed menu to lose weight and use it, maybe adjust it yourself. This can be done quite simply - to replace products with similar analogues. For example, instead of fish - chicken fillet, instead of apple - pear.

It's much easier to organize the right nutrition for weight loss with a menu for every day. If only because you can go to the store with a specific list of products. This makes it much less likely that it will be tempted and buy something harmful.

Simplify the transition to a healthy diet A diet diary for weight loss for the week, where you can record how much food was eaten. Although it is recommended to consume 1500 kcal a day on average, it will not be enough for anyone for a day - if the lifestyle is active, mobile. Thanks to the diary, it will be easier to keep track of your well-being, your condition, your weight and if necessary adjust your diet, add or remove excess meals.

Chocolate and apples

No interruptions and unnecessary expenses

When choosing an approximate menu for effective weight loss, do not immediately set yourself to a maximum task. Otherwise, a collapse is almost inevitable. The most important thing is that there are many different dishes in the diet: thanks to the varied menu, it is easier to switch to proper nutrition. And even experts recommend allowing yourself small weaknesses.

In the weekly menu, you can definitely include some forbidden sweetness, even when you lose weight. For example, it could be a piece of chocolate or your favorite dessert. It is only recommended to eat sweets before noon so that fewer grams are deposited on the sides.

Conveniently you can download a whole budget menu for proper nutrition for weight loss. Thanks to a clear weight loss program for a week, you can share with the stereotype that healthy eating is expensive. More often than not, we simply do not notice how we spend, either on a questionable snack in fast food or on unplanned purchases in the supermarket - products that clearly contradict the principles of healthy eating.

Fish and vitamin salad


The first day of the week for weight loss is better to start with something tasty and healthy that can provide a positive attitude. Therefore, for breakfast, you can make a glass of low-fat kefir and berry smoothie and add a few tablespoons of bran to it. For lunch it will be good to eat chicken broth with noodles and vegetables. For dinner, you can include baked fish with aromatic herbs on the menu and prepare a vitamin salad for it - from cabbage, carrots and apples.

Vegetable oil is used as a dressing for proper nutrition. Sometimes it is allowed to add sour cream to the menu. When making snacks, you can afford to eat a few fruits or cottage cheese with a cup of lemon tea. Sugar is best avoided completely to lose weight. If you can not drink tea or coffee at all without sweetening, add honey.


For breakfast you can get a hot cup of coffee, omelette and fresh vegetables. From the finished menu, a salad with cabbage and cucumber, spiced with sour cream, is perfect. Eat is vegetable soup, a sandwich with hard cheese and an egg. In the evening for weight loss you can treat yourself to grilled salmon with paprika.


Start the day with boiled chicken breast that goes well with fresh tomatoes. At lunchtime, barley porridge with vegetables and veal will help you get enough. Kefir and a wholemeal bread will be the perfect end to the day.


To make it easier to lose weight, you can have breakfast with cottage cheese and add a spoonful of honey to it. A good lunch turns out from boiled rice and vegetable salad.Dishes for FridayFor dinner, bake pollock and add seaweed to it.


On this day, which ends the work week, breakfast can be made great. From the menu, two hard-boiled eggs with two bowls and a piece of hard cheese make it. Lunch is worth a soup with meatballs, vegetable salad and buckwheat porridge. The final note will be stuffed peppers with a spoonful of low-fat sour cream.


You can make tea with a pot for breakfast. For lunch, the menu for effective weight loss should include a plate of mushroom soup, some cooked rice with a piece of beef and a vegetable salad. A tasty and healthy dinner will be steamed fish with green peas.


For Sunday breakfast, coffee with two sandwiches with cheese and tomatoes is great. In the middle of the day, refuel with chicken breast with buckwheat porridge. For dinner, fish with your favorite grilled vegetables.

Simple and Healthy Weight Loss Recipes

It is sometimes difficult for beginners to master the principles of healthy eating. Then ready-made recipes for simple dishes will help that will benefit your health without burdening you with extra calories.

By the way, it is also important to get rid of prejudices that proper nutrition by default takes a lot of time to prepare. It is quite realistic to plan a healthy menu for the whole week, just by learning slightly adjusted recipes for all familiar dishes.

Chicken chops in the oven

Chicken Chops

Nutritionists strongly recommend lean lean meats. Therefore, chicken chops from such a part of the bird as the breast are an excellent option for proper nutrition.

The dish is valued for its high protein content and easy digestibility. But there is a minimum of fat and carbohydrates in such a meal. Therefore, the chops fit well into the menu with healthy weight loss. For cooking you need:

  • 400-500 grams of chicken breast;
  • an onion;
  • a clove of garlic;
  • 100 g fat-free cottage cheese;
  • 2 whites and 1 chicken egg.

After chopping the chicken into the minced meat, add the chopped onion and garlic, the rest of the ingredients. For aroma and pleasant taste, add nutmeg (pinch), a tablespoon of dry dill, salt and black pepper. After mixing the mass, chops are formed and baked in the oven at 180 degrees for 30-40 minutes.

There's also an interesting version of cooking your favorite chicken chops to organize proper nutrition to lose weight. Instead of cottage cheese in the same proportional ratio, add a chopped favorite vegetable to minced meat - for example, carrots, peppers. Thanks to this, the chops are very juicy, completely low in fat, so they can be safely included in a healthy diet for weight loss.

Homemade curd

Homemade curd

Nutritionists do not forbid eating cheese. However, they are wary of it when it comes to an industrial product. It all depends on the conscientiousness of the manufacturer, especially the recipe. Some types of purchased cheeses are categorically unsuitable for proper nutrition. To not doubt the quality, you can include your own product in the menu.

Homemade curd is a real treat that will serve as an excellent alternative to industrial products. You can cook it very quickly according to the simplest recipe to add to the weight loss menu. To do this, boil a liter of milk with a fat content of 3, 2 percent. Introduce 30 ml of apple cider vinegar and two tablespoons of butter into it. For a spicy taste, you can add a teaspoon of your favorite dry herbs and a little salt.

The resulting mass should be boiled, after which it is removed from the heat and filtered through cheesecloth. The resulting curd is pushed out and placed under suppression. When it cools, you can immediately serve it to the table.

Green borsch

Green borsch

Many people can not imagine their dinner without soup or borscht. Only not every first course is suitable for a nutrition program for weight loss. A nutritious main course or rich pea soup with pork ribs certainly does not fit into the menu.

Green borscht is cooked with pleasure by many housewives all year round. And when the goal is to improve the shape, the bowl is practical. You need to cook it lightly - not based on meat broth, but on plain water. You will need the following ingredients:

  • 2. 5 liters of water;
  • 2 klaser sorrel;
  • 2-3 pcs. carrots;
  • 1 onion;
  • 3-4 pcs. potatoes.

Bring water to a boil. Hard-boiled eggs are boiled separately. Vegetables are peeled, washed and cut. Sorrel should also be rinsed thoroughly. In a frying pan greased with olive oil, you need to fry chopped onions and carrots, which have been previously grated.

Vegetables are sent to boiling water, and then potatoes are placed there. At the end, add sorrel so it does not get overcooked. Chopped eggs are placed in the finished borscht. When serving, you can add sour cream and sprinkle the dish with dill, parsley or other favorite herbs.

Apple dessert with honey and cottage cheese

Since good nutrition sweets need to be replaced with fruit, hostesses are interested in how they can be cooked tasty and quickly for a change so as not to eat constantly raw. It is easy and simple to make an apple baked with honey and cottage cheese.

The fruit is washed, the top is trimmed and carefully cored. A tablespoon of cottage cheese is mixed with honey and filled with a lot of fruit. It is left to bake the apple in the oven until it is cooked at a temperature of 180 degrees. Usually twenty minutes is enough for this.

A girl who has lost weight on a proper diet


Experience shows that it is enough to adhere to the basic principles of a healthy weight loss diet. Kilo does not just melt before our eyes, as with rigid diets. On average, a healthy diet allows you to lose about two kg a month.

This is a mild weight loss option for the body.

In addition, the diet planned for a week, according to the statements of those who have lost weight, is good for health. Along with the withdrawal of extra pounds, the digestive system gets better, the skin is cleansed of rashes, the skin color improves. Starting with a small, you can introduce PP to a habit that imperceptibly changes everything harmful that we often eat on the run, to healthy and tasty dishes from a healthy menu to mild weight loss.