If you do not want to use a specific diet, and decided to pick up a menu for a week to lose weight, then this article is sure to come in handy. If you are a supporter of separate food, then you need to eat 3 times a day, and if you want to try another method, which, by the way, I advise dieticians, then eat 5 times a day.
The right menu options for the week
For 3 meals a day you can choose one of the following breakfasts:
- 350 g of fruit and 1 slice of wholemeal bread;
- 350 g of berries and 1 bowl of porridge;
- an omelet prepared from 2 eggs and 300 g of vegetables, in which there should be no carrots and eggplants;
- 250 grams of cottage cheese and 250 g of berries.
Lunch options:
- a plate of vegetable soup, 1 bowl of cereal and a salad of vegetables;
- soup from vegetable broth, a slice of 60 grams of bread and 1 plate of vinaigrette;
- soup of meat broth, but only without potatoes and 350 grams of broccoli ;
- 250 grams of fish or chicken, which must be steamed and also cooked vegetables in the same amount.
And now choose for yourself a dinner for a healthy menu for a week:
- 350 g of fish, chicken or seafood, as well as 350 g of cabbage or zucchini, which can be supplemented with spices;
- 1 bowl of dietary soup;
- 350 grams of porridge.
If you chose 5 meals a day, you should reduce the allowed amount of cereal and bread by 2 times. But you must add a second breakfast and an afternoon snack, which can consist of:
- 150 g of berries and 35 g of crackers from whole grains;
- 150 g of fruit, 1 cup of low-fat yogurt and 35 g of nuts;
- 250 g melon or watermelon;
- 250 g of fruit.
Such a balanced diet for a week will help you get rid of excess kilograms and at the same time not to harm your body in any way. So that you have the opportunity to choose, we give one more variant of a useful menu for a week. In this variant, the main emphasis will be placed on low-calorie foods.
The first day, you will receive 1192 kcal:
Breakfast number 1 - cook a porridge with 100 g of flakes and add a little raisins to it, drink a cup of tea or coffee, but only without sugar.
Breakfast №2 - a glass of one-percent kefir and 2 loaves.
Lunch - properly cook 100 g of chicken breast, 100 g of coffee, 1 tomato and 1 glass of water.
Snack - a glass of low-fat yogurt without filler and 1 kiwi.
Dinner - prepare a salad of crab meat or shrimp with arugula and drink 1 glass of water.
The second day, you will receive 1175 kcal:
Breakfast number 1 - a bowl of buckwheat with vegetable oil and drink tea or coffee.
Breakfast № 2 - 200 g of cottage cheese and apple, as well as a glass of mineral water.
Lunch - prepare a beef steak, and use vegetables as a side dish. Drink a glass of water.
Snack - a glass of pumpkin juice or carrots and 1 loaf.
Dinner - a small piece of fish, properly cooked, and a salad of greens, which can be seasoned with lemon juice, you can drink a glass of water.
The third day, you will receive 1185 kcal:
Breakfast №1 - 1 egg, 2 loaves and 1 cup of coffee or tea.
Breakfast number 2 - 1 pear and a handful of nuts, and drink 1 glass of water.
Lunch - eat 65 g of cheese and salad from an octopus, plus a satan of water.
Snack - a glass of yogurt and a salad of greens.
Dinner - prepare an omelet, which should include a little milk, 2 squirrels, green onions and 1 tomato, and water.
The fourth day, you will receive 1185 kcal:
Breakfast №1 - as on Monday plus 1 grapefruit .
Breakfast №2 - 250 grams of unsweetened cottage cheese with herbs and radishes, as well as a cup of tea.
Lunch - 250 grams of cooked veal, as much green peas and water.
Afternoon snack - on low heat extinguish 250 g of champignons with 1 tomato and onions, and add 1 tbsp. spoon of sour cream. You can also eat an apple and drink water.
Dinner - vegetable salad with parmesan cheese and water.
The fifth day, you will receive 1148 kcal:
Breakfast № 1 - 35 grams of dried apricots, 2 loaves and a piece of cheese, plus tea or coffee.
Breakfast №2 - 1 egg and a glass of juice from vegetables.
Lunch - cook risotto with mushrooms and, of course, water.
Snack - 200 grams of cottage cheese and apple. You can drink tea.
Dinner - cook a piece of fish and a salad of greens with lemon, and also water.
The sixth day, you will receive 1155 kcal:
Breakfast number 1 - as in the second day.
Breakfast №2 - 150 grams of mozzarella, tomatoes and basil.
Lunch is a piece of fish, 1 potato and a salad of greens, and, of course, water.
Snack - a glass of yogurt and 1 orange, as well as water.
Dinner - 250 grams of shrimp with herbs and water.
The seventh day, you will receive 1141 calories:
Breakfast №1 - salted curd - 250 g, 100 g of berries and a cup of coffee or tea.
Breakfast №2 - a glass of curdled milk and 2 loaves.
Lunch - Kenyan beans and a salad of greens, well, water.
Snack - 1 egg, tomato, apple and tea.
Dinner - 200 g veal and cabbage salad, and, of course, water.