2000 calories per day is the golden mean in nutrition. This is exactly what you need to keep fit, not limit yourself to food and not go hungry. This type of diet is considered the most useful.
We present to you a sample menu for 2000 calories for five days. Days can be alternated in any order.
In order to achieve results faster, there are a couple of simple rules. Drinks - no added sugar or fructose. The amount of vegetable oil added to one dish should not exceed 6-7 g (at the rate of 20-25 g per day).
The first day
Breakfast:
- Crumbled buckwheat porridge (200 g)
- Stewed carrots (250 g) with low-fat sour cream (25 g)
- Adyghe cheese (60 g)
- Milk yoghurt (125 g)
- Coffee with milk (200 ml)
Lunch:
- Rye bread (30 g)
- Low-fat cottage cheese (30 g)
- Apple (150 g)
- Persimmon (80 g)
Dinner:
- Fresh cabbage soup (250 ml)
- Cereal bread (50 g)
- Steamed meat cutlets (150 g)
- Stewed potatoes with green peas and zucchini (400 g)
- Tea (200 ml)
Afternoon snack:
- Low-fat kefir (200 ml)
- Peach (100 g)
Dinner:
- Macaroni (150 g) with cheese (10 g)
- Grilled vegetables (zucchini, bell peppers, eggplants, tomatoes) (250 g)
- Fruit salad (peach, grapes, pineapple, tangerine) (250 g)
Weekly meal plan for gaining muscle mass. Dish recipes.
A 2000 calorie per day menu can be used during the period of active muscle gain in women. When doing regular strength training, you should pay attention to consuming enough protein and carbohydrates.
Day 1
| Breakfast |
Calorie content: 433 kcal. | To prepare oatmeal, take 40 g of long-cooking flakes, add 180 ml of hot water and boil for 5 minutes, and then combine with chopped banana and honey. |
| Snack 1 |
Calorie content: 251 kcal. | |
| Dinner |
Calorie content: 503 kcal. | A cut should be made in the chicken breast and a pocket should be formed into which 50 g of cottage cheese mixed with salt and herbs should be placed. Then you need to secure the pocket with a toothpick, wrap the fillet in foil and bake in the oven at 180C for about 40 minutes. |
| Snack 2 |
Calorie content: 305 kcal. | Boil 5 eggs and remove the yolks. 200 g of squid should also be boiled until tender. Combine chopped whites with chopped squid, season with 20 ml of olive oil and sprinkle with green onions. |
| Dinner |
Calorie content: 442 kcal. | Rub the cod fillet with salt and black pepper and place on the grill for 20 minutes. |
Day 2
| Breakfast |
Calorie content: 420 kcal. | The whites of 4 eggs need to be salted and turned into a homogeneous mixture. 50 g of chicken fillet should be cut and fried until cooked, and then poured with the protein mixture. |
| Snack 1 |
Calorie content: 273 kcal. | |
| Dinner |
Calorie content: 580 kcal. | 300 g of pork tenderloin should be cut into oblong pieces and fried with onions until cooked. |
| Snack 2 |
Calorie content: 290 kcal. | |
| Dinner |
Calorie content: 475 kcal. | Pink salmon must be rubbed with salt and spices, then wrapped in foil and baked in the oven at 180C for about 30 minutes. |
Day 3
| Breakfast |
Calorie content: 538 kcal. | Pour 40 g of corn grits into 150 ml and simmer over low heat for 25 minutes. |
| Snack 1 | whole grain toast with 20g peanut butter and ½ banana. Calorie content: 245 kcal. | |
| Dinner |
Calorie content: 405 kcal. | |
| Snack 2 |
Calorie content: 187 kcal. | |
| Dinner |
Calorie content: 488 kcal. | Cut 300 beef pulp into pieces, mix with chopped onion, place in a cauldron and simmer for about 1 hour. |
Day 4
| Breakfast |
Calorie content: 524 kcal. | 300 g of cottage cheese should be mixed with 2 eggs, 100 ml of sour cream, 40 g of semolina and 5 g of vanilla sugar. Bake the dish at 180C for 40 minutes. |
| Snack 1 |
Calorie content: 266 kcal. | |
| Dinner |
Calorie content: 465 kcal. | 300 g of pollock fillet must be cut into pieces, and then prepare a batter: mix 50 ml of milk with 2 eggs, add 50 g of flour and salt. Fry the fish in batter until cooked. |
| Snack 2 | smoothie from 1 apple, 1 pear, 50 g spinach and 100 g raspberries; Calorie content: 150 kcal. | |
| Dinner |
Calorie content: 417 kcal. | 150 g of beans should be boiled until tender, and then stewed with 1 onion and 50 g of tomato paste. |
Day 5
| Breakfast |
Calorie content: 515 kcal. | Form sandwiches from the listed ingredients. |
| Snack 1 |
Calorie content: 256 kcal. | |
| Dinner |
Calorie content: 400 kcal. | To prepare the cutlets, you need to mix 300 g of minced chicken, 1 egg, 1 chopped onion and salt. The formed cutlets should be fried in olive oil. |
| Snack 2 |
Calorie content: 237 kcal. | |
| Dinner |
Calorie content: 440 kcal. | Mix 250 g of cottage cheese, 1 egg, 30 g of flour and 20 g of sugar. From the resulting mass you need to form cheesecakes and fry until done. |
Day 6
| Breakfast |
Calorie content: 410 kcal. | To prepare the fried egg, you need to beat 2 eggs, add salt and cook in a frying pan until ready. |
| Snack 1 |
Calorie content: 205 kcal. | |
| Dinner |
Calorie content: 450 kcal. | 300 g of pasta needs to be boiled until tender. 200 g of sea cocktail should be fried in a frying pan for 15 minutes and combined with pasta. |
| Snack 2 | vinaigrette – 200 g. Calories: 260 kcal. | To prepare the vinaigrette, boil 3 beets, 2 carrots and 1 potato, then cut the vegetables into cubes and add 50 g of peas. |
| Dinner |
Calorie content: 569 kcal. |
Day 7
| Breakfast |
Calorie content: 427 kcal. | Mix 40 g of oatmeal, 1 egg, 30 ml of milk and ½ banana, then add the ingredients to a blender. From the resulting mass you need to form pancakes and fry in a frying pan. |
| Snack 1 |
Calorie content: 302 kcal. | |
| Dinner |
Calorie content: 470 kcal. | 300 g chicken fillet should be cut into pieces, placed in a frying pan and fried. 3 minutes before the end of cooking the meat, add 150 ml of cream. |
| Snack 2 |
Calorie content: 236 kcal. | |
| Dinner |
Calorie content: 402 kcal. |
The menu, based on the principle of eating 2000 calories per day, is suitable for both men and women leading an active lifestyle. This nutrition system allows you to build a complete, balanced diet and at the same time improve body quality or reduce weight.
Second day
Breakfast:
- Pancakes with low-fat cottage cheese and raisins (200 g) with low-fat sour cream (25 g)
- Carrot, celery and apple salad with lemon juice and vegetable oil (250 g)
- Tea with lemon (200 ml)
Lunch:
- Banana (150 g)
- Strawberry (150 g)
Dinner:
- Vegetarian borscht (250 ml)
- Borodino bread (50 g)
- Cod in tomato sauce with carrots and olives (150 g)
- Boiled rice (200 g)
- Vegetable salad (white cabbage, dill, sweet pepper, green onions) with vegetable oil (250 g)
- Dried fruit compote (200 ml)
Afternoon snack:
- Ryazhenka (200 ml)
- Apricots (150 g)
Dinner:
- White cabbage with mushrooms and potatoes (400 g)
- Boiled tongue (70 g)
- Riga bread (30 g)
- Rose hip decoction (200 ml)
7-day diet plan for 2000 kcal with recipes for weight loss
A 2000 calorie menu involves eating food 5 times a day, in small portions of 150-250 g. Steaming should be chosen as a method of heat treatment of foods.
Day 1
Breakfast:
- oatmeal with milk with banana and apple – 200 g;
- soft cottage cheese 5% – 150 ml;
- coffee with milk without sugar – 200 ml.
Calorie content: 530 kcal.
Preparing oatmeal:
- 40 g of oatmeal should be poured with 200 ml of milk and boiled over low heat for 5-7 minutes.
- 1 medium banana (about 90 g) and ½ green apple (about 50 g) should be cut into small pieces and added to the porridge.
Snack 1:
- 3 slices of rye bread – 50 g;
- curd cheese – 50 g;
- cucumber – 1 pc. (50 g).
From these products you need to form sandwiches.
Calorie content: 230 kcal.
Dinner:
- mashed potatoes – 200 g;
- chicken cutlets – 200 g;
- tomato and cucumber salad – 70 g.
Calorie content: 570 kcal.
To prepare the cutlets, you need to mix 150 g of minced chicken, 1 egg, chopped onion and 30 g of dark bread soaked in milk. The formed cutlets should be fried in 1 tbsp. l. olive oil.
Snack 2:
- 2 boiled eggs – 110 g;
- hard cheese – 30 g.
Calorie content: 240 kcal.
Dinner:
- salmon steak in the oven – 250 g;
- boiled rice – 150 g;
- stew of zucchini, peppers, carrots – 100 g.
Calorie content of the dish: about 480 kcal.
To prepare the steak, the salmon must first be marinated in spices and salt, and then baked in the oven at 180C for about 30 minutes. To prepare the stew, all vegetables should be cut into cubes and simmered in vegetable oil for about 20-30 minutes.
Daily calorie intake: 2010 kcal.
Day 2
Breakfast:
- oatmeal with cottage cheese and banana – 230 g;
- coffee with milk – 200 ml;
- sandwich with cheese (30 g rye bread + 20 g cheese) – 50 g.
Calorie content: 564 kcal.
To prepare oatmeal pancakes:
- You need to mix 40 g of oatmeal, 1 egg, 30 ml of milk and chopped banana, bake the products in dry water until ready.
- Place cottage cheese on an oatmeal pancake and roll it into an envelope.
Snack 1:
- cashews – 30 g;
- dates – 30 g.
Calorie content: 254 kcal.
Dinner:
- pasta in creamy mushroom sauce – 250 g;
- cabbage and cucumber salad – 120 g.
Calorie content: 350 kcal.
Pasta preparation steps:
- Boil 200 g of durum wheat pasta until tender.
- Fry 300 g of champignons in a frying pan, pour in 100 ml of heavy cream and add 30 g of hard cheese.
- Mix pasta with sauce.
Snack 2:
- soft cottage cheese – 200 g;
- raspberries – 50 g;
- banana – 80 g.
Calorie content: 293 kcal.
Dinner:
- boiled basmati rice – 100 g;
- smoked haddock – 150 g;
- boiled peas – 80 g;
- poached egg – 70 g.
Calorie content: 450 kcal.
Total daily calories: 1911.
Day 3
Breakfast:
- salted oatmeal with egg and cheese – 200 g;
- soft cottage cheese – 200 g;
- blueberries – 50 g.
Calorie content: 594 kcal.
50 g of oatmeal should be poured with 200 ml of water and boiled until tender. In the process of preparing porridge, you need to beat in 1 egg, and then add 50 g of hard cheese.
Snack 1:
- fruit smoothie made from 1 apple, 1 banana, 50 g raspberries and a handful of spinach.
Calorie content: 190 kcal.
Dinner:
- boiled buckwheat – 200 g;
- boiled chicken fillet – 150 g;
- eggplant stew with carrots and peppers – 130 g.
Calorie content: 520 kcal.
Snack 2:
- vinaigrette – 150 g.
Calorie content: 185 kcal.
Dinner:
- turkey baked with potatoes – 250 g;
- salad of tomato, cucumber and sour cream – 100 g.
Calorie content: 420 kcal.
To prepare a hot dish, you need to combine 150 g of chopped turkey fillet, 180 g of potatoes, salt and spices, and then place the mixture in the oven and bake at 180 C for about 40 minutes.
Daily calorie content: 1909 kcal.
Day 4
Breakfast:
- cheesecakes – 250 g;
- coffee with milk – 220 ml;
- natural yogurt – 100 ml.
Calorie content: 530 kcal.
To prepare cheesecakes, you need to mix 250 g of low-fat cottage cheese, 1 egg, 5 g of vanilla sugar and 40 g of semolina.
Snack 1:
- steamed chicken meatballs – 150 g;
- salad of Chinese cabbage, greens and cucumber – 200 g.
Calorie content: 216 kcal.
To prepare meatballs, you need to mix 250 g of minced chicken, 1 chopped onion, egg and spices. The formed meatballs should be boiled in a double boiler for 30 minutes.
Dinner:
- pasta with shrimp – 200 g;
- boiled squid salad – 200 g.
Calorie content: 440 kcal.
To prepare the pasta, boil 200 g of pasta. In a frying pan you need to fry 300 g of shrimp, 2 cloves of garlic and 1 tomato. Mix pasta with sauce.
To prepare a squid salad, you need to chop 2 boiled squid, 2 boiled eggs, green onions and combine them with 40 g of sour cream.
Snack 2:
- peanuts – 30 g;
- green apple – 1 pc.
Calorie content: 233 kcal.
Dinner:
- spicy pork with egg noodles – 250 g;
- vegetable slices from tomatoes, cucumbers and bell peppers – 150 g.
Calorie content: 520 kcal.
To prepare a hot dish, you need to chop 300 g of pork, and then fry it until tender with 1 carrot, onion, adding 5 g of sesame oil, 10 g of soy sauce and a pinch of ground ginger. Serve the meat with 100 g of boiled egg noodles.
Total daily calorie content: 1939 kcal.
Day 5
Breakfast:
- homemade granola – 70 g;
- natural yogurt – 200 ml;
- boiled egg – 2 pcs.
Calorie content: 580 kcal.
To prepare homemade granola, you need to mix 100 g of large oat flakes, 30 g of cashew nuts, 30 g of raisins and 50 ml of sweet syrup or honey, and then bake the mixture in the oven at 160C for 40-50 minutes.
Snack 1:
- smoothie made from 1 banana, 50 g cherries, 30 g oatmeal and 1 pear.
Calorie content: 254 kcal.
Dinner:
- pilaf with chicken – 200 g;
- vegetable salad of tomato and sweet pepper, with feta cheese – 150 g.
Calorie content: 565 kcal.
To prepare pilaf:
- You need to take 200 g of rice, 300 g of chicken fillet, 3 medium carrots, 2 onions.
- The onion should be cut into half rings, the carrots should be grated on a coarse grater, and the fillet should be cut into cubes. In a cauldron, fry meat with vegetables in 2 tbsp. l. vegetable oil for 15 minutes.
- Spread the rice evenly over the fried vegetables and chicken and add water. Cook pilaf for about 1 hour.
To prepare the salad, vegetables and feta cheese should be cut into cubes and seasoned with olive oil.
Snack 2:
- low-fat cottage cheese – 150 g;
- natural yogurt – 100 ml;
- coconut flakes – 20 g.
Calorie content: 280 kcal.
Dinner:
- cod in the oven – 200 g;
- stewed cabbage with carrots – 150 g.
Calorie content: 320 kcal.
Cod fillet should be rubbed with salt and spices, wrapped in foil and baked in the oven at 180C for about 40 minutes.
Daily calorie content: 1999 kcal.
Day 6
Breakfast:
- lazy oatmeal – 200 g;
- rye bread – 20 g;
- hard cheese – 20 g.
Calorie content: 480 kcal.
To prepare oatmeal, the night before, pour 40 g of oatmeal with kefir in a volume of 200 ml, then add ½ banana and 30 g of raspberries. Leave the oatmeal in the refrigerator overnight.
Snack 1:
- 200 g soft cottage cheese;
- pear – 1 pc.;
- almonds – 20 g.
Calorie content: 307 kcal.
Dinner:
- boiled bulgur – 150 g;
- champignons in sour cream – 100 g;
- boiled chicken breast – 120 g.
Calorie content: 620 kcal.
300 g of champignons should be cut into thin slices, 1 onion cut into squares. You need to fry the vegetables in butter until tender, and then add 200 ml of low-fat sour cream.
Snack 2:
- green apple – 1 pc.;
- fermented baked milk – 150 ml;
- peanuts – 20 g
Calorie content: 212 kcal.
Dinner:
- 2 egg omelet;
- boiled green beans – 100 g;
- avocado – 50 g.
Calorie content: 306 kcal.
Daily calorie content: 1925 kcal.
Day 7
Breakfast:
- whole grain bread – 3 slices (about 70 g);
- avocado – 1 pc.;
- lightly salted salmon – 50 g.
Calorie content: 430 kcal.
You need to remove the skin from the avocado and mash the pulp with a fork, and then put it on bread along with the salmon.
Snack 1:
- ricotta cheese – 100 g;
- banana – 1 pc.;
- peanut butter – 1 tsp.
Calorie content: 331 kcal.
Dinner:
- fish cutlets – 150 g;
- brown rice – 100 g;
- cabbage salad – 100 g.
Calorie content: 435 kcal.
Grind 200 g cod fillet in a blender, mix with 1 egg and 1 chopped onion. It is necessary to form cutlets from minced meat and bake in the oven at 180C for about 40 minutes.
Snack 2:
- persimmon – 1 pc.;
- Ryazhenka – 200 ml.
Calorie content: 230 kcal.
Dinner:
- 2-egg omelet with cheese and mushrooms;
- herbal tea – 200 ml;
- chicken breast baked in spices – 100 g.
Calorie content: 421 kcal.
Lightly fry 100 g of champignons in a frying pan and then add eggs to them. When the omelette is ready, you need to sprinkle it with 30 g of grated cheese.
Chicken breast should be marinated with spices (turmeric, ginger, dried garlic) for 30 minutes, then wrapped in foil and baked in the oven at 180C.
Daily calorie content: 1890 kcal.
Day three
Breakfast:
- Oatmeal porridge with skim milk and dried fruits (200g)
- Boiled beets with vegetable oil (150 g)
- Cheese (40 g)
- Black coffee (200 ml)
Lunch:
- Natural yogurt (125 g)
- Cream cracker (15 g)
- Plums (100 g)
Dinner:
- Vegetarian rassolnik (250 ml)
- Bran bread (30 g)
- Turkey (100 g), baked with prunes and potatoes (100 g)
- Salad (tomatoes, cucumbers, herbs, sweet peppers) with lemon juice (250 g)
- Fresh berry compote (200 ml)
Afternoon snack:
- Crispy bread (10 g)
- Low-fat cottage cheese (30 g)
- Watermelon (200 g)
- Melon (200 g)
Dinner:
- Grilled squid (200 g)
- Mixed vegetables with steamed rice (200 g)
- Wholemeal bread (40 g)
- Tomato juice (200 ml)
Afternoon snack:
- Crispy bread (10 g)
- Low-fat cottage cheese (30 g)
- Watermelon (200 g)
- Melon (200 g)
Dinner:
- Grilled squid (200 g)
- Mixed vegetables with steamed rice (200 g)
- Wholemeal bread (40 g)
- Tomato juice (200 ml)
What to do before starting a diet
Before you start following a particular diet, you should consult your doctor or nutritionist.
The psychological aspect plays an important role in preparing for a diet. The right mindset aimed at success will help you avoid breakdowns and overeating.
Before starting the diet, you need to pay attention to some points:
- clean the refrigerator and kitchen cabinets of harmful products;
- keep a diary where you can make a meal plan for the week;
- purchase most of the necessary products;
- measure volumes and record the initial weight;
- purchase kitchen scales for weighing food;
Day four
Breakfast:
- Omelette with spinach and cheese (200 g)
- Sauerkraut with vegetable oil (200 g)
- Cereal bread (50 g)
- Green tea (200 ml)
Lunch:
- Low-fat cottage cheese with herbs and bell pepper (150 g)
- Fruit tea (200 ml)
Dinner:
- Fish soup (250 ml)
- Rye bread (30 g)
- Chicken kebab (100 g)
- Cauliflower with potatoes and tomatoes (400 g)
- Kiwi (100 g)
- Cranberry juice (200 ml)
Afternoon snack:
- Yogurt (200 ml)
- Pear (150 g)
- Apple (150 g)
Dinner:
- Boiled white beans (150 g)
- Stewed vegetables (eggplant, bell pepper, tomatoes, mushrooms, onions) (200 g)
- Wholemeal bread (40 g)
- Fruit jelly (200 g)
- Tea (200 ml)
The essence of the 2000 calorie per day diet
Losing weight should be correct, safe and gradual; it is on these principles that this diet is based.
Unlike mono-diets, a diet that provides 2000 calories per day includes a variety of foods: vegetables, cereals, meat and fish dishes. By adhering to this diet, you can lose weight by 1-1.5 kg per week. The diet has a number of advantages:
- fragmented meals and sufficient calorie content to meet daily needs will allow you not to feel hungry;
- smooth weight loss occurs due to a balanced diet and its optimal calorie content;
- a large number of permitted products will allow you to saturate the body with the necessary macro- and micronutrients and avoid stress and nervous breakdowns.
Recommended Products
The diet is convenient because the daily diet can be made up of any permitted products:
- Meat, poultry;
- Fish, seafood
- Dairy products, cheese
- Vegetables fruits
- Cereals, legumes
- Whole wheat bread
- Dark chocolate, honey, nuts
- Teas, herbal infusions, natural juices
Not recommended products
- Sweets, milk and white chocolate, cakes, pastries
- Sugar, sugar substitutes
- White bread, cookies
- Canned food, semi-finished products, fast food
- Trans fats, margarine
- Sweet sodas, energy drinks, alcohol
Apple
A medium-sized apple contains approximately 126 calories. We will need 16 of these.
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Grocery list
Use in your example menu:
- Vegetables, fruits, berries;
- Legumes;
- Cereals, cereals;
- Fish;
- Beef, pork, chicken fillet, turkey;
- Bread;
- Nuts, dried fruits, honey;
- Dairy, fermented milk products;
- Tea, natural juices, compotes, decoctions.
The 2000 calorie diet prohibits:
- Fried, fatty meat;
- Sweets;
- Carbonated sweet water;
- Semi-finished products, canned food;
- Salt, sugar;
- Alcohol.
List of permitted and prohibited products
Nutrition is individual for each organism. Some people cannot live without sweets, others cannot live without meat. The 2000 kilocalorie program allows you to choose the appropriate option for a specific person, based on his needs.
Some cooking methods are strictly prohibited: frying in vegetable oils, marinating in mayonnaise or ketchup, baking in industrial seasonings.
Strictly not recommended:
- white yeast bread;
- fatty sauces;
- smoked meat;
- salted (dry and pickled) fish;
- sausages, sausages;
- grape;
- white and milk chocolate, sweets;
- cakes and pastries (industrial, store-bought; homemade is allowed, but in limited quantities);
- ice cream;
- fatty pork and lamb, lard;
- white unprocessed sugar and artificial sweeteners.
Useful and mandatory menu components include:
- poultry, beef, rabbit;
- soft and hard cheeses;
- dairy products;
- cereals (rice, buckwheat, wheat, oatmeal);
- vegetables and fruits (in any volume, fresh and prepared);
- legumes and nuts;
- honey, dark chocolate;
- natural coffee and green tea;
- pasta and bakery products from durum wheat, bran bread.
Be sure to read: Daily calorie intake: how much to consume, how to calculate
Menu for every day
It is important to calculate your total caloric intake every day, not even missing out on extra mugs of coffee or tea with sugar. With increased consumption, the diet is adjusted.
If the daily nutritional value is below the norm, and you feel fine and are not hungry, then you can reduce it to 1500-1600 kcal.
Healthy breakfast
A large first meal will give you a boost of energy for the whole day. The optimal nutritional value for breakfast is 350-400 kilocalories. In the first half of the day, carbohydrates (even simple ones) are well absorbed, so you can refresh yourself with sweets and high-calorie fruits.
Cereals are suitable: milk and regular porridges (oats, buckwheat, semolina) with honey, berries, nuts. You can bake pancakes with oatmeal or cheesecakes, serve with fruit puree or jam. Breakfast will not be spoiled by healthy sweets made from dried fruits and cottage cheese.
Protein for the morning comes from eggs and cheese. Toasts are made from whole grain bread and cheese products. And it is better to refuse fermented milk. Often kefir and yoghurt cause indigestion and slow down metabolism.
Full lunch
A good daily portion replenishes the energy expended and motivates you to work until the end of the day. Therefore, food should be satisfying, healthy and tasty. The total nutritional value can reach 500-600 calories. It is better to make a lunch of several dishes: a cold appetizer, a hot liquid, a side dish and a dessert. The emphasis is on proteins and complex carbohydrates.
First meal
The most popular, simple and affordable recipe is chicken soup. There are various variations of its preparation, the additives depend on the taste of the cook. Hot broth has healing warming properties.
To prepare you will need:
- drumsticks (wings, breast; the fattier the part, the richer and more satisfying the soup);
- carrot;
- onion;
- potato;
- spices and herbs to taste.
Preparation:
- Boil the carcass in water until it boils, skim off the foam.
- Add the longest-cooking ingredient (potatoes, beans, mushrooms) and salt.
- Vegetables are finely chopped (can be fried in a frying pan, crushed with butter for flavor), placed in a saucepan and boiled for 10-15 minutes.
All housewives have their own secrets and recipes; sometimes instead of potatoes they put spaghetti or noodles, and at the end they throw in tomato rings.
During the diet, any soups are suitable (buckwheat, rice, with meatballs, pickle) except thick and fatty ones (kharcho, pea, solyanka). Borscht (with a calorie content of up to 150 kcal per 100 grams), regular or lean (without meat), is also popular.
Be sure to read: 500 kcal per day: menu with recipes, nutritional features, food list
Second courses
Side dishes and meat additives are varied, depending on traditions within the family or personal preferences. As long as you follow the nutritional plan, you can use lasagna, pasta, and pizza.
It is better to avoid burgers, chebureks, belyashi (all recipes that actively use hot vegetable oil). It collects chemicals that become strong toxins.
The following options are suitable for dietary portions:
- stewed meat in its own juice with onions and carrots, boiled barley;
- fried white cabbage, poultry fillet chops;
- steamed meatballs or cutlets, vegetable stew;
- buckwheat eggs with butter, fish fingers in breadcrumbs;
- homemade dumplings with potatoes and mushrooms;
- liver (heart, stomachs) stewed in sour cream with rice;
- lean beef pilaf.
Salads
Sliced vegetables are a valuable source of fiber, but warm, hearty salads with peas, meat, and cheeses are also used for the program. Lunch is complemented by dishes made from fresh Chinese cabbage, tomatoes, cucumbers, beets, and carrots.
Nutritious recipe - “Greek” salad made from feta cheese, bell peppers, tomatoes, cucumbers, onion rings, olives, seasoned with olive oil and lemon juice. A diet Caesar with boiled breast, dark croutons, iceberg leaves and low-fat yogurt dressing is suitable.
“Brush” cleanses the intestines in all variations. A popular composition is made from boiled beets, fresh carrots, cabbage and vegetable oil. Supplement the recipe with raisins and walnuts.
Dessert
Even during this technique, you are allowed to pamper yourself with healthy sweets. The most popular is dark chocolate, more than 50% cocoa. They use honey and dried fruits with high sugar content (dates, prunes, dried apricots, papaya, pomelo).
Flour products from stores are replaced with homemade baked goods, this makes it easier to calculate the nutritional value using only healthy ingredients (oatmeal or buckwheat flour, cottage cheese, cane or brown sugar, eggs, berries).
Light dinner
Ideally, the evening meal occurs 3 hours before bedtime and includes protein foods and fiber. At this time, your metabolism is slow, and protein will help strengthen your muscles and keep you full for a long time.
For dinner, baked or boiled meat and fish with vegetables (without potatoes), yoghurt and kefir (without additives), hard and soft cheeses, low-fat cottage cheese, mushrooms, and beans are suitable. You can cook vegetable stew in a slow cooker (60-80 kcal), boil poultry breast (80-100 kcal) and cut cabbage salad (30-40 kcal). The resulting portion will not exceed 400 kcal.
Advice! If you need an additional meal, it is better not to go for cutlets and sweets, but to boil 2 eggs. Nutritionists believe that chicken or quail eggs fight hunger, and especially night hunger. An alternative option is 2-3 fresh cucumbers or tomatoes and a glass of water.
Dish recipes
Strawberry soup
Strawberries - 50 grams, water - 300 milliliters, sugar - 25 g, potato starch - 4 g, cream - 50 g. Strawberries are peeled, washed, immersed in water on a sieve and allowed to drain well, sprinkled with sugar and six to eight hours candied. The prescribed amount is boiled with the remaining sugar, potato starch is added and allowed to boil again, candied strawberries and juice are added and cooled. Serve with whipped cream or cookies. Raspberry and cherry soup is also prepared.
Beetroot salad with horseradish
You will need half a kilogram of beets, half a glass of vinegar, two horseradish roots, a bay leaf, five and six peppercorns. Boil the beets, peel and cut into small pieces. Boil water with vinegar and add spices. Grate the horseradish. Place the beets in layers in a glass dish, sprinkle each layer with horseradish. Season with marinade. Place the salad in the refrigerator for one to two days.
Banana and beet salad
Two bananas, six hundred grams of red beets, four tablespoons of cream, large lettuce leaves. Cut the bananas into pieces, mix with cream until the consistency of puree. Peel and grate raw beets. Add beets to the puree and place on lettuce leaves.
Spicy cucumber salad
Cut three cucumbers into slices, one onion into thin rings, a quarter cup of white vinegar, half a teaspoon of salt, two tablespoons of sugar, a quarter cup of water, parsley or cilantro, finely chopped herbs to taste, one cayenne pepper. Add vinegar, water, salt, sugar to a bowl. When the sugar melts, pour the mixture into the chopped cucumbers, add onions and peppers. Stir, cool. Decorate with greens. Can be served separately or as a side dish with pork, chicken, beef.
Tomatoes and cucumbers with cheese
Four cucumbers and tomatoes, one sweet pepper, eighty grams of cheese, half an onion, green salad, five olives, four tablespoons of olive oil, a third of lemon. Cut the tomatoes into large pieces, cucumbers into circles, onions, peppers into rings. Crush the cheese and mix with olive oil. Place the mixture in a dish on lettuce leaves and season with sauce. Garnish with pitted olives, lemon rings or half rings and herbs.
Useful tips
- Change products depending on the time of year;
- Train correctly, gradually increase physical activity;
- The diet is balanced, but you cannot stay on such a diet for a long time;
- Eat five times a day;
- Drink water, at least two liters;
- Consult your doctor;
- If your weight is twenty kilograms or more above normal, then you should be on a diet under the supervision of a specialist;
- Create a menu for the week;
- The diet prohibits eating at night and after seven o'clock in the evening;
- Take breaks from your diet every two to three months;
- Steam, cook;
- Be slim and healthy!
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
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