Inexpensive pp-menu for a week for weight loss: meals for 1600-1700 kcal with recipes and tips

Diet for 1700 calories per day - daily, accurate calculation of the calorie content of the menu. The result will be visible in two to four weeks. You will lose five to ten kilograms. Thanks to a balanced diet, the body will receive a sufficient amount of proteins, fats, carbohydrates, vitamins and minerals.

• We recommend reading: diet for 1600 and 1800 calories per day

The essence of the diet

Food should not only be healthy, but also tasty. Research shows that food eaten without pleasure is absorbed worse. The likelihood of breakdown and stress increases . That's why it's important to constantly adjust and add new recipes to the menu. When you reduce your caloric intake per day, there is a risk of muscle loss. It is necessary to increase the consumption of protein foods, and reduce carbohydrates and fats. Limit the use of oils and choose non-greasy products.

Eat fruits and vegetables, they contain fiber and microelements. They will help improve digestion, the functioning of the cardiovascular and nervous systems, and strengthen the immune system. Porridges also contain fiber and B vitamins, potassium, magnesium. The amount of salt in food should be reduced; it retains water in the body and can cause various diseases.

A properly selected caloric intake per day will give you a feeling of fullness and will not overload your stomach.

A low amount of calories is just as harmful as a high amount. Your diet should consist only of healthy foods. The balance of substances should be as follows: thirty percent proteins, twenty percent fats, fifty percent carbohydrates. For heavy physical activity, reduce fats to a maximum of fifteen percent and increase proteins. Change the quality of fats, use plant-based instead of animal-based ones. The exception is fish oil, which is healthy and easily digestible. Eat little but often, three meals and two snacks.

To improve the functioning of the gastrointestinal tract and increase the speed of chemical reactions in the body, drink at least two liters of water, tea, juices, and compotes per day. Half an hour before meals, drink a glass of water. This way you won't overeat.

It is important to develop the habit of eating right!

The diet is balanced, but you cannot stay on it for a long time. Take breaks, for example, one to two months of diet, then one month of your usual diet. Or increase your caloric intake by a third one day a week. This will help not reduce metabolism and provide the body with additional vitamins and microelements. It will prevent stress and breakdown.

Stellar American food systems

American scientists not long ago asked a serious question: what specific nutritional methods allow you to maintain your body in good shape, but at the same time quickly lose weight? A total of 25 power systems with various features were selected, then they were ranked according to ratings, taking into account many factors. For example, the safety of the nutritional principle and its effectiveness, as well as simplicity of planning and ease of compliance, and accessibility are of great importance. Of great importance is the extent to which each specific diet can positively affect a person’s health and general well-being.

We took into account many criteria and conducted a detailed analysis. As a result, we got three leading nutrition systems, among which the DASH diet takes the undisputed first place. The second and third positions are occupied by the TLC system, as well as the famous Mayo Clinic diet. Be sure to consider the key features of each technique.

Grocery list

Your diet should consist of:

• Vegetables, fruits, berries;
• Legumes;
• Cereals, cereals;
• Fish, seafood;
• Lean meat - beef, veal, pork, rabbit, chicken, turkey;
• Durum wheat pasta;
• Whole grain or bran bread;
• Nuts, dried fruits, honey;
• Dairy and fermented milk products with low fat content;
• Tea, natural juices, compotes, decoctions.

Exclude from the diet:

• Fast food, fried, fatty meat;
• Sweets;
• Flour products;
• Carbonated sweet water;
• Semi-finished products, canned food, smoked meats, refined products;
• Alcohol.

TLC: when cholesterol is high

Initially, the dietary program was developed to effectively lower the level of negative cholesterol in the blood. The first step is to reduce your intake of saturated fat. These are fatty cheeses, meats and margarine, as well as high-fat dairy products. It is believed that the optimal amount of calories for one day is 1700. If you are overweight, the number of calories is even reduced to 1200. It is also very important to include more fiber in your diet.

It is advisable to reduce your egg consumption. It is recommended to include fruits and cereals, rice, whole grains, as well as fresh vegetables with low-fat dairy products in the menu.

Menu for one day

DASH: diet for women with heart problems

It is known that quite a lot of women suffer from all sorts of problems with blood vessels and heart. Diseases of the cardiovascular system are extremely widespread. At the same time, it is important to stay in shape and maintain your figure. This matters not only for appearance, but also for general well-being and health.

The nutrition system was developed by scientists from the National Institute, which studies blood, heart, and lungs. The scientific approach is extremely important here when solving such health problems. It is recommended to practice the principle of nutrition for eight days, while scientists note that the best period will depend on numerous individual factors and the general state of human health. It is optimal if it is already determined by a nutritionist.

Be sure to read: Diet for weight loss three fists without denying yourself the usual dishes

The main goal of the nutritional method is not only to directly reduce body weight and reduce volume. Here it is important to restore normal blood sugar levels, as well as restore good blood pressure. Initially, this nutritional system was created specifically for the effective prevention of heart and vascular diseases. The diet later confirmed its high level of effectiveness as the best diet for weight loss.

Key rules

Nutrition system developers note that the usual diet needs adjustment. For example, the optimal diet would be 1,700 kilocalories per day. This is an excellent norm for a woman between the ages of 26 and 50, and the person should not lead an overly active lifestyle. If, for example, increased physical activity is practiced, the calorie intake also increases accordingly. When determining the correct amount of calories, the general condition of the heart and vascular system is also taken into account.

A prominent place here is occupied by the dose of potassium. It is this substance that plays a key role in restoring the water-salt balance in the human body. The scientists who created this diet recommend increasing your potassium intake to 4700 mg per day. It is believed that just such an amount is necessary for the vessels with the heart to function without interruption. To increase potassium levels, you will need to enrich your usual diet with nuts and dried fruits, as well as leafy vegetables and beans.

It is very important to almost completely eliminate fatty, salty, spicy foods from the daily menu. Simple carbohydrates should also be present in the diet in minimal quantities: these are baked goods, sugar, and red meat. It is advisable to consume approximately 2/3 teaspoon of salt throughout the day.

Advice from nutritionists

Scientists recommend strictly following the established regimen so that optimal results can be achieved. About 5 times a week you will need to include simple carbohydrates, legumes with seeds, and nuts in your menu. Servings of whole grains and low-fat dairy products are required each day. You also need fresh vegetables, fish and poultry, and lean meat.

Menu for 1700 kilocalories

Let's look at a sample menu for this diet. We describe it in more detail, since this particular nutrition system is recognized as the most effective, safe, and suitable for most women, even despite some health problems:

1. On the first day, you need to have breakfast with milk and cereal, as well as a glass of orange juice and a banana. For lunch, you can prepare a salad of fresh vegetables with chicken, complement it with whole grain bread. It is better to have dinner with baked lean fish, rice and boiled cabbage, and vegetable salad. Dried fruits with nuts and yogurt are suitable as snacks.

2. Have breakfast on the second day with barley porridge with milk and crackers. You can have lunch with a vegetable salad with chicken breast and apple juice. For dinner you should boil beef and add green beans. For a snack, stock up on green apples.
3. Start the third day with a bun with low-fat cheese and orange juice. For lunch, boil lean beef and rice. It’s better to have spaghetti with stewed vegetables and tomatoes for dinner. Snack on dried apricots and yogurt.
4. On the fourth day, have breakfast with bread, omelet, tomatoes, and juice. For lunch you should boil beef with rice and make a cabbage salad. For dinner, bake fish and boil beans. For a snack, it is better to take prunes.
5. Start the fifth day with soft cheese with black bread, vegetable salad and juice. Lunch on lean pork with pearl barley porridge, cucumber and tomato salad. It's good to have cottage cheese and bread for dinner. Also prepare a salad of sweet peppers and different types of cabbage. Yogurt is always useful for snacking.
6. It’s good to start the sixth day of the diet with oatmeal, grapefruit, and apple juice. Have turkey with stewed vegetables for lunch, and for dinner leave low-fat cottage cheese with raisins as an addition. Snack on oranges.
7. The seventh day completes the standard diet. Start it with low-fat milk, corn flakes, an apple and orange juice. Lunch should be chicken breast with rice. For dinner, you can bake pancakes and snack on crackers and an orange.

Be sure to read: The correct menu for a fasting day with milk

Be careful when following any diet if you have heart disease. It is important that there is no feeling of severe weakness or heart rhythm disturbances.

Dish recipes

Salad with meat

Boiled veal, beef or lean pork, boiled potatoes, apples and cucumbers cut into slices. Mix sour cream with a small amount of ready-made mustard, finely chopped parsley, add spices to taste. Mix everything, season with sauce, place in a salad bowl and garnish with slices of boiled beets, apples, and onion rings.

For two hundred grams of meat - two hundred to three hundred grams of potatoes, one cucumber, one apple, one hundred grams of low-fat sour cream, a little mustard, one onion and one beet.

Salad with kvass

Boil three carrots, peel and chop, add olive oil - two tablespoons, a glass of bread kvass, stir. Sprinkle with chopped green onions. Spices to taste.

Meatball soup

Clean the flesh of lean beef and pork from films and tendons and pass through a meat grinder. Place wheat bread soaked in milk or water into the minced meat, add salt to the minced meat and, after mixing, pass through the meat grinder again. You can add a little onion and a pinch of ground pepper.

Divide the meat mass into meatballs (balls) slightly smaller than a walnut. Place the meatballs in boiling water, salted to taste, about two liters, then finely chopped and lightly fried carrots in olive oil, onions, and parsley. Season the boiling soup with noodles or diced potatoes. Cook for fifteen to twenty minutes.

For two hundred grams of meat - twenty to thirty grams of wheat bread, one and a half heads of onions, one carrot, one tablespoon of olive oil, fifty grams of noodles or two hundred grams of potatoes.

1200 calorie diet: advantages and disadvantages

Reducing the number of calories is good, but for safe weight loss it is not recommended to go beyond 1200 calories - this is the maximum safe and comfortable amount.

With this method, you can lose up to five kilograms of excess weight in a month. All types of products are acceptable for consumption, you just need to carefully keep the calculations.

The main disadvantages of this method are discipline and methodicalness, since you need to constantly control yourself so as not to eat too much and fill your diet with all vital products. The second disadvantage of a calorie diet is fatigue and drowsiness (at the beginning of the method), since the body must get used to such a diet and learn to use its “reserves” to restore energy.

All efforts will be in vain if you neglect the following important points:

• before losing weight, it is important to visit a nutritionist or doctor;
• You cannot independently change the diet thought out by a nutritionist;
• a sudden exit from the method will entail a lot of troubles with the body;
• Every day you need to do sports: running, swimming, fitness;
• It is forbidden to consume fatty, sweet, fried foods, fast food, alcohol, carbonated drinks and it is advisable to quit smoking.

Useful tips

• Consult your doctor;
• Don't eat in front of the TV or at night;
• Make a menu for the week and constantly adjust and add new recipes;
• Steam, boil, avoid fried foods;
• Drink fluids, at least two liters per day;
• At lunch, be sure to include the first course;
• Exercise regularly, moderately, walking, jogging, morning exercises;
• The diet excludes main meals after six o'clock in the evening.

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The essence of the weight loss method with calculations

To lose weight, you need to count your calorie intake every day. The individual daily calorie intake and portion size are determined individually depending on weight, health status and lifestyle.

To count calories, you just need to have a kitchen scale, a calorie table, a diary for recording your diet and calories eaten per meal, and a regular calculator. Yes, at first the process itself will be annoying, since it’s easier to just pour food into a plate and enjoy, later the counting procedure will become a habit. The most important thing is not to betray your goal.

Content:

• The essence of the weight loss method with calculations
• Important points for a calorie diet
• 1200 calorie diet: advantages and disadvantages
• Contraindications to the calorie diet
• Approximate diet menu by calories
• Approximate menu for 1600 kilocalories

When calculating the daily intake, it is important to take into account the following factors: gender (men have a higher daily calorie intake than women due to more muscle mass), age (after twenty years, every ten years the number of calories decreases by two percent), height (the taller a person is, the more calories are needed, since the body area is larger), desired and actual weight, the presence and intensity of sports activities. An experienced nutritionist can help you determine the norm, or you can do the calculation yourself using special formulas, taking into account all the above factors.

For men: BMR = 88.36 + (13.4 x current weight in kilograms) + (4.8 x height in centimeters) – (5.7 x age (full years at the time of weight loss)).

For women: BMR = 447.6 + (9.2 x current weight in kilograms) + (3.1 x height in centimeters) – (4.3 x age (full years at the time of weight loss)).

Sunday

Number of kilocalories: 1646 kcal

Breakfast

• Strawberries – 100 g
• Yogurt without additives – 300 g
• Honey – 10 g

Finely chop the strawberries and mix with yogurt, add honey.

Snack

• Pear – 200 g
• Honey – 20 g
• Walnuts – 30 g

Cut the pears into halves, scoop out the pulp with a spoon and mix with nuts and honey. Bake in the oven for 10 minutes. Serve with black or green tea.

• Spaghetti – 100 g
• Tuna in its own juice – 100 g
• Green peas – 100 g
• Olive oil – 10 g

Boil spaghetti, mix with tuna and peas, add oil.

Snack

• Yogurt without additives – 150 g
• Apple – 100 g

Eat alone or mix yogurt with chopped apple.

Tired of counting calories? Healthy food deliveries will be calculated for you.

• do not feel hungry, lethargic and weak;
• provide yourself with enough nutrients;
• effectively lose weight and maintain weight at a certain level, which is especially important for women;
• for men - choose a diet to gain muscle mass or lose weight, prepare the body for drying;
• get the correct ratio and balance of nutrients in the body.

Saturday

Number of kilocalories: 1547

Breakfast

• Buckwheat – 50 g
• Greens – 50 g
• Cheese – 20 g
• Chicken egg – 55 g

Boil buckwheat and egg. Finely chop the greens, egg and cheese and mix with buckwheat. Add salt to taste.

Snack

• Grapefruit – 200 g
• Orange – 200 g
• Banana – 100 g

Dinner

• Buckwheat – 50 g
• Green beans – 200 g
• Cheese – 30 g
• Chili pepper – 20 g
• Sunflower oil – 10 g

Fry beans and peppers in oil, boil buckwheat. Mix and sprinkle with grated cheese.

Snack

• Walnuts – 40 g

Dinner

• Beetroot – 150 g
• Chicken breast – 100 g

Boil beets and breast separately. Cut the beets into slices or grate them.

Snack

• Kefir 1.5% – 350 g

Friday

Number of kilocalories: 1441 kcal

Breakfast

• Chicken egg – 110 g (2 pcs)
• Hercules – 30 g
• Apple – 50 g
• Honey – 10 g
• Cinnamon – 2 g
• Cereal bread – 20 g

Boil eggs soft-boiled or hard-boiled. Boil oatmeal in water, add honey, apple, sprinkle with cinnamon. Serve with a slice of grain bread.

Snack

• Fresh carrots – 300 g

Dinner

• Rice – 50 g
• Chicken breast – 100 g
• Olive oil – 10 g
• Onion – 100 g
• Carrots – 150 g
• Pickled cucumber – 200 g

Rinse the rice. Cut the breast, onion, carrots into cubes, fry in oil in a deep frying pan. Add rice to the pan and add water. Simmer until done. The result will be a dish similar to pilaf. Serve with pickles.

Snack

• Mango – 200 g

Dinner

• Canned tuna in its own juice – 200 g
• Cherry tomatoes – 100 g

Snack

• Kefir 1.5% – 350 g

Tuesday

Number of kilocalories: 1503 kcal

Breakfast

• Chicken egg – 110 g (2 pcs)
• Milk – 30 g
• Cheese – 20 g
• Broccoli – 70 g
• Cereal bread – 20 g

Beat eggs with milk, add grated cheese and broccoli, bake in a deep bowl in the oven without oil for 20 minutes. Serve with a slice of grain bread, black coffee without sugar or tea.

Snack

• Peaches – 300 g

Dinner

• Rice – 50 g
• Pollock – 200 g
• Sea kale salad – 150 g

Boil the rice until tender, bake the pollock in the oven without oil or steam it. You can make your own seaweed salad or buy canned one.

Snack

• Cheese – 40 g
• Cereal bread – 40 g
• Tomato – 50 g

Cut the tomato and cheese into thin slices and place on bread. You can add garlic for a brighter taste.

Dinner

• Chicken breast – 100 g
• Sour cream 15% – 20 g
• Cheese – 20 g
• Tomato – 100 g
• Garlic – 10 g

Finely chop the tomato and garlic and mix. Coat the chicken breast with the resulting sauce and bake in the oven without oil for 20-30 minutes. Before serving, sprinkle with grated cheese.

Snack

• Kefir 1.5% – 350 g

Wednesday

Number of kilocalories: 1532 kcal

Breakfast

• Cheese – 40 g
• Cereal bread – 40 g
• Tomato – 50 g

Make sandwiches and serve with coffee or tea without sugar.

Snack

• Cottage cheese 5% – 100 g
• Honey – 20 g
• Apple – 100 g

Finely chop or grate the apple and mix with cottage cheese. Add honey to cottage cheese or tea instead of sugar.

Dinner

• Potatoes – 300 g
• Chicken breast – 100 g
• Broccoli – 70 g
• Cereal bread – 20 g
• Garlic – 10 g

Peel the potatoes and cut into cubes. Simmer together with chicken breast, garlic and broccoli over medium heat without adding oil. Serve with herbs and a slice of grain bread.

Snack

• Banana – 100 g
• Orange – 150 g

Dinner

• Turkey breast – 300 g
• Cherry tomatoes – 200 g
• Sweet pepper – 100 g
• Frozen corn – 100 g
• Iceberg salad – 100 g
• Cheese – 20 g
• Olive oil – 10 g

Bake the turkey in the oven without oil. Chop tomatoes, peppers and lettuce, mix with corn and olive oil. Before serving, sprinkle turkey with grated cheese.

Snack

• Kefir 1.5% – 350 g

Online calculator for calculating BZHU and daily calorie intake

An online calculator will help you determine and calculate the need for each component separately. After all, for weight loss it is very important to know the calorie content of the finished dish. It's easy to use:

• indicate your parameters;
• choose a lifestyle and goal;
• the system will do the calculation automatically.

The counter will allow you to get answers to the questions:

• How many calories do we need to lose weight?
• Should the nutritional value of food be increased/decreased?
• Are we eating enough BJU?