Eating healthy is a way of life, not just a list of foods you can and cannot eat. At the same time, proper nutrition can easily be tasty - and cheap. The cost of cereals and vegetables is always lower than the cost of sausage and other semi-finished meat products.
In addition, the number of calories eaten per day also plays a role. On average, men need about 2500 kcal per day, and women - 2000 kcal. To lose weight, the number of calories is reduced by 10-15%. Below in the material you will find a healthy nutrition menu for the week by day.
Recipe Tips
- All recipes are for 1 serving.
- And KBJU is also per serving, not per 100 g.
- Some recipes are repeated (buckwheat with meat, a large salad, rice on the side). Therefore, we advise you to immediately boil (steam overnight) all the buckwheat and rice. But it’s still better to cut the salad anew each time, otherwise it will be wilted and tasteless.
- You can use any seasonings and herbs - they do not affect the KBJU, but the taste is decent. So customize the dish to suit you. But keep in mind that sour cream, soy sauce, oils and all kinds of ready-made sauces increase the calorie content of the dish.
- We did not include drinks such as tea, coffee (black) and water in the menu, because they have no calorie content and drink them as much as you want.
- Shopping list after all recipes
Grocery list
Recommended Products:
- Meat without fat, preferably chicken, turkey;
- Fish and seafood;
- Eggs;
- Milk, fermented milk products, low-fat without sugar;
- Low-fat cheese, cottage cheese;
- Vegetables, excluding potatoes, carrots;
- Unsweetened fruits;
- Vegetable oil, preferably olive.
Products that should be strictly excluded:
- Alcohol;
- Sugar, sweets;
- Flour, baked goods;
- Salted, smoked;
- Potato;
- Sausage, all sausage products;
- Fast food;
- Sweet carbonated drinks.
You should drink up to 2 liters of clean drinking water without gas per day. Getting enough water is very important for losing weight. Water fills the stomach, reducing the feeling of hunger, dissolves toxins and helps remove them from the body. This has a beneficial effect on metabolism and, in general, on all body systems. Limit salt.
Breakfast
Oatmeal with 1.5% milk with banana and cinnamon
Ingredients:
- 60 g large oat flakes
- 150 ml milk 1.5% fat
- 40 g banana (about 1/2 of a medium-sized fruit)
- 0.5 tsp ground cinnamon
- a pinch of salt
Bring milk to a boil and add oatmeal, seasoned with a small pinch of salt. Immediately reduce heat and cook, stirring, for about 5 minutes. Close the lid, turn off the stove, and let stand for 5 minutes until the porridge thickens. During this time, make yourself some coffee and cut the banana into slices. Place the brewed oatmeal in a plate, place bananas on top and sprinkle with cinnamon.
One serving contains: 323.34 kcal | 12.5 g protein | 6.2 g fat | 52.3 g carbohydrates
Rules for creating a diet
During the diet you need to follow simple rules:
- Eat in small portions, but 5-6 times a day (3 main meals and 2-3 snacks). This helps cope with hunger and speed up metabolism.
- Eat food at the same time. Gradually, the body will learn to receive and digest food on a schedule, and the feeling of hunger will arise only before a meal.
- Include predominantly protein foods in your diet (this will help increase muscle mass, make your body stronger and more resilient).
- Start your morning with a glass of warm water.
- Avoid fried foods. Products can be boiled, steamed or grilled, or baked.
During the diet, you must avoid fried foods.
Permitted and prohibited products
The following products should predominate in the daily menu:
- dietary meat (poultry fillet, beef, veal, rabbit);
- low-fat varieties of hard cheese;
- dairy and fermented milk products (fat content no more than 1.5%);
- porridge (oatmeal, rice, buckwheat, millet, corn);
- vegetables, raw or cooked;
- fruits (except sweet grapes);
- dark chocolate without sugar, natural honey.
You need to exclude the following products from the menu:
- baked goods made from white flour (including bread);
- fatty meats, fish and seafood;
- smoked meats;
- candies, sugar, sweets, ice cream;
- sausages;
- pickled foods and pickles;
- carbonated drinks, alcohol.
Alcohol is a product that should be avoided.
BJU ratio
A calorie deficit helps you lose weight.
But it is important that the body receives energy substrates and “building” substances in sufficient quantities. Therefore, it is necessary to calculate the ratio of BZHU daily, which must meet the following standards:
- fats - 15% (about 1.1 g of fat per 1 kg of human weight, sources of lipids should be plant products and fish);
- proteins - 30-35% (daily value - 2 g/kg);
- carbohydrates - 50-55% (preference is better given to complex, hard-to-digest sugars).
Energy distribution
When composing your diet, you should divide the calorie content of food in this way:
- breakfast - 380 kcal;
- lunch - 190 kcal;
- lunch - 580 kcal;
- afternoon snack - 220 kcal;
- dinner - 430 kcal.
Drinking regime
Drinking plenty of fluids is an important part of any diet.
Water accelerates metabolism, cleanses the body of waste and toxins, improves the functioning of the digestive tract and prevents constipation. You need to drink at least 1.5-2 liters of liquid per day. It is better if it is pure water without gas, but herbal infusions, unsweetened compotes, and green tea are suitable.
During the diet, you need to drink 1.5-2 liters of clean water per day.
Duration
1800 kcal is enough to support the normal functioning of the body (if we are talking about women). Therefore, the diet can be followed for 2-3 months without any threat to health. But the calorie content of the diet needs to be increased during intense physical activity.
Dinner
Pasta with chicken fillet and broccoli
Ingredients:
- 200 g farfalle pasta (ready weight)
- 80 g broccoli
- 80 g red sweet pepper
- 80 g chicken fillet
- 1 tbsp. soy sauce
- 10 ml olive oil
- pepper, spices - to taste
Boil the pasta until al dente, cut the vegetables and meat into medium-sized pieces and fry in a frying pan without oil. The order is this: first of all, fry the chicken, when it is ready, throw vegetables into it, pour in soy sauce and pepper. Cover with a lid and let simmer on medium heat for about 3 minutes. Then open the lid and dump the finished farfalle on top, stir, close the lid again, turn off the heat and let the dish sit for five minutes, and then eat.
One serving contains: 544 kcal | 23.9 g protein | 21.6 g fat | 65.8 g carbohydrates
The essence of the diet
With a balanced diet, the daily diet covers the energy consumption for vigorous activity in terms of energy value. If food has excess calories, weight increases.
The required amount of calories depends on age, gender, lifestyle, metabolism, and height. The daily calorie intake is spent on basal metabolism and providing the necessary activity. Basal metabolism is the minimum amount of energy spent per day at rest on processes that are always ongoing in the body.
To lose weight, the number of calories consumed during the day should exceed the amount of energy obtained from food. In order not to harm your health, you cannot reduce the number of calories you receive per day below your basal metabolic rate. On average, people weighing more than 70 kg have a basal metabolic rate of 1,800 calories per day. A nutrition program with such a daily caloric intake helps to reduce weight gradually, without compromising your health. You can stick to it for as long as necessary if necessary.
The diet is designed for 18 days. Over such a period of time, it is possible to understand the principles of proper balanced nutrition, understand how this can be applied in your individual conditions, and form new healthy eating habits.
5-6 meals are provided. Reduction of excess weight occurs due to a reduction in the calorie content of the daily diet to 1800 calories by eliminating fast carbohydrates and limiting fats. The amount of proteins increases. This helps to avoid the feeling of hunger, the negative impact of restrictions on health.
In 18 days they lose up to 10 kg. It all depends on the initial weight and the amount of extra pounds. The more overweight a person is, the faster he loses weight. This diet removes excess water from the body well. Fiber obtained from vegetables and fruits cleanses the intestines.
Dinner
Buckwheat and beef stew
Ingredients:
- 120 g prepared buckwheat
- 150 g lean beef
- 5 prunes
- 1 clove of garlic
- 1/3 medium sized onion
- salt, pepper, spices - to taste
You can cook it in the traditional way: pour the cereal into boiling water, add salt, stir, reduce heat and cook for 20 minutes. Or you can simplify it: in the evening, rinse the buckwheat and put it in a saucepan for which you have a lid. Fill the cereal with water, close the lid and leave it on the kitchen table until the morning - overnight the buckwheat will absorb all the water and you can warm it up and eat it, or just serve it cold.
There is more fuss with the meat: cut the onion into half rings, chop the garlic in any way, prunes can be put whole or cut into two parts, the meat into pieces of about 2x2 cm. Put it all in a small fireproof form, season with salt and pepper and cover with a lid/wrap with foil. This entire structure must be placed in an oven preheated to 200 degrees for about 30 minutes. Happy owners of a multicooker can add all the ingredients in the evening and set the timer so that the meat is ready in the morning.
One serving contains: 388.5 kcal | 44.7 g protein | 9.7 g fat | 31.6 g carbohydrates
Big salad
Ingredients:
- 150 g tomatoes
- 150 g cucumbers
- 50 g yellow bell pepper
- 100 g salad
- 2 tbsp. apple (raspberry or balsamic) vinegar
Wash everything and then cut it. Season with salt, pepper and vinegar.
One serving contains: 76.6 kcal | 4.2 g protein | 0.5 g fat | 14 g carbohydrates
Breakfast
Lazy oatmeal in a jar
Ingredients:
- 80 g large oat flakes (i.e. NOT instant)
- 60 g plain yoghurt 1.5% fat (no sugar or fillers)
- 100 ml milk 1.5% fat
- 50 g banana
- 50 g apple
- teaspoon cinnamon
We take the most ordinary liter jar with a lid and pour oatmeal into it, pour yogurt and milk on top and add topping. Mix thoroughly, cover with a lid and let sit in the refrigerator for at least an hour, or better yet, overnight.
One serving contains: 368 kcal | 13.8 g protein | 6.7 g fat | 60.8 g carbohydrates
Dinner
Chicken cutlets with rice
Ingredients:
- 200 g chicken fillet
- 2 egg whites
- 1 tbsp. spoons of oatmeal
- seasonings to taste
Chop the fillet into minced meat with a knife and carefully mix in the remaining ingredients. Instead of grinding the flakes into flour, you can steam them with boiling water for 5 minutes and then add them to the meat - then the cutlets will turn out more fluffy. Season the minced meat with turmeric or a mixture of Provençal herbs, or simply add salt and pepper. With hands dipped in water, form small cutlets, place in a steamer and cook for 15-20 minutes. If you don’t have a double boiler at home, then cook it in any other way, but remember that frying oil adds about 120 kcal per serving.
One serving (2 cutlets, 80 g each) contains: Kcal 200 | Protein 37.4 g | Fat 2.4 g | Carbohydrates 6.1 g
Boiled rice 120 g: 156 kcal | 2.9 squirrel | 0.2 fat | 34.3 carbohydrates
Big salad
Ingredients:
- 150 g tomatoes
- 150 g cucumbers
- 50 g yellow bell pepper
- 100 g salad
- 2 tbsp. apple (raspberry or balsamic) vinegar
Wash everything and then cut it. Season with salt, pepper and vinegar.
One serving contains: 76.6 kcal | 4.2 g protein | 0.5 g fat | 14 g carbohydrates
Recommendations and contraindications
The diet is complete in terms of energy consumption for the average person. If the menu is compiled correctly, then the food is suitable even for the treatment of gastroenterological diseases, but only after consulting a doctor.
Even a pregnant woman needs 2000 calories per day. But usually a child in the womb requires increased nutrition and increased vitamin supplementation.
The recommendation of nutritionists is to eat healthy. After all, even if you eat fast food, it is possible to reach your daily norm, but this does not mean that fats and simple carbohydrates will not be deposited in fat cells.
Dinner
Buckwheat and beef stew
Ingredients:
- 120 g prepared buckwheat
- 150 g lean beef
- 5 prunes
- 1 clove of garlic
- 1/3 medium sized onion
- salt, pepper, spices - to taste
In the evening, rinse the buckwheat and place it in a saucepan for which you have a lid. Fill the cereal with water, close the lid and leave it on the kitchen table until the morning - overnight the buckwheat will absorb all the water and you can warm it up and eat it, or just serve it cold.
There is more fuss with the meat: cut the onion into half rings, chop the garlic in any way, prunes can be put whole or cut into two parts, the meat into pieces of about 2x2 cm. Put it all in a small fireproof form, season with salt and pepper and cover with a lid/wrap with foil. This entire structure must be placed in an oven preheated to 200 degrees for about 30 minutes. Happy owners of a multicooker can add all the ingredients in the evening and set the timer so that the meat is ready in the morning.
One serving contains: 388.5 kcal | 44.7 g protein | 9.7 g fat | 31.6 g carbohydrates
White cabbage and cucumber salad
Ingredients:
- 100 g cucumbers
- 100 g cabbage
- 10 g parsley
- 5 g garlic
- 1 tsp olive oil (5 g)
- salt, pepper, sesame to taste
Chop the cabbage, add salt and mash well with your hands. Chop the cucumbers too, but there is no need to mash them. Mix olive oil with finely chopped garlic and parsley and pour this aromatic dressing over your salad. Garnish with sesame seeds if desired.
One serving contains: 100 kcal | 3.3 g protein | 5.3 g fat | 9.5 g carbohydrates
Nutrition for gaining muscle mass
A menu of 1800 kcal per day for the purpose of gaining muscle mass is suitable for girls, since for adult men this portion size will be too small. But this process is impossible without sufficient physical activity.
If you compare losing weight with gaining muscle mass, these are 2 completely different processes. In general, the basic principles of nutrition are similar, but only those whose basic metabolism corresponds to this value will be able to achieve muscle growth with a daily diet of 1800 kcal.
The menu proposed above can be optimized for this purpose if you slightly change the ratio of BZHU, as indicated in the table, while creating a small calorie surplus.
Author: Nadezhda Ukraeva
Dinner
Rice with chicken in tomato sauce
Ingredients:
- 160 g cooked white rice
- 100 g chicken fillet
- 100 g fresh or canned tomatoes in their own juice
- salt, pepper, herbs to taste
Cut the fillet into bite-sized pieces, that is, approximately 1.5 by 1.5 cm. Place the meat in a fireproof dish, dump half a can of tomatoes on it and, tightly closing the lid or wrapping it in foil, place in a hot (220 degrees) oven for 20-30 minutes. What does 20-30 mean: when the first 20 minutes are up, you will need to take out the container with the chicken and tomatoes, remove the lid, stir, add salt and pepper (at this stage you can add garlic, onion and bay leaf) and return to the oven for another 10 minutes. Then everything is simple: put rice on a plate, chicken and sauce on top and add some greens if you like.
One serving contains: 491 kcal | 22 g protein | 13.7 g fat | 70.6 g carbohydrates
Big salad
Ingredients:
- 150 g tomatoes
- 150 g cucumbers
- 50 g yellow bell pepper
- 100 g salad
- 2 tbsp. apple (raspberry or balsamic) vinegar
Wash everything and then cut it. Season with salt, pepper and vinegar.
One serving contains: 76.6 kcal | 4.2 g protein | 0.5 g fat | 14 g carbohydrates
Menu for every day
The diet allows you to consume a large list of foods. Using your imagination, you can easily create a varied menu from these products.
Breakfast
- 150 g buckwheat porridge;
- 100 g boiled tongue;
- 200 g boiled grated beets with vegetable oil;
- 200 ml green tea.
Lunch
- 60 g low-fat cottage cheese;
- 150 g apples;
- Crispy bread.
Dinner
- 250 ml cabbage soup;
- 280 g Greek salad;
- 150 g pasta;
- 100 g tuna;
- 100 g broccoli;
- 50 g grain bread;
- 200 ml compote.
Afternoon snack
- 250 ml low-fat kefir;
- 150 g raspberries.
Dinner
- 350 g stewed cabbage;
- 200 g fruit salad;
- 30 g of bread with bran.
The menu is changed depending on taste preferences and possibilities. The main thing is to keep your daily caloric intake unchanged.
Methods of preparing food: stewing, boiling, baking in the oven, grilling, avoid frying.
Afternoon snack
Coffee and a quick chocolate cake “hello, Andrey!”
Ingredients:
- 1 egg
- 1 tbsp. l. cocoa
- 3 full tbsp. regular flour
- 1 tbsp. l. milk 0.5% fat
- 1/3 tsp. baking powder
- cinnamon, cardamom, vanilla, nutmeg - optional
Break one egg into a mug, pour cocoa, flour, baking powder on top, pour in a spoonful of milk, and then stir this dough very thoroughly. Quickly put the mug in the microwave, turn it on at full power and let it swirl there for three minutes. All. It’s best to drink this miracle cake with strong coffee. Thanks to Andrey Ivchenko for the recipe.
One serving contains: 360 kcal | 18.5 g protein | 11.5 g fat | 43.4 g carbohydrates
Dinner
Meat with eggplant (120 g rice as a side dish)
Ingredients:
- 1 medium eggplant
- 1 tomato
- 150 g beef tenderloin
- 1 clove of garlic
- 0.5 onions
- Fresh thyme
- 0.5 tsp cumin
- Greens, salt, black pepper
- 1 tsp olive oil
Two out of three tomatoes will need to be pureed in a blender. Or instead of three tomatoes at once, take one fresh one and a can (200 g) of canned tomatoes in its own juice.
We cut the eggplants into cubes, the meat into strips (across the grain). In a saucepan or frying pan with high sides and a thick bottom, pour a spoonful of oil, 2 tablespoons of water, throw in finely chopped onion and garlic, and thyme leaves (you can straight up the sprigs - then pull them out). Fry until fragrant.
Cut the tomato into cubes. Next is the meat, fry for another five minutes, add the tomato, and the remaining grated tomatoes (if you also add a little tomato juice to them, it’s generally ideal, it will add a slight marinity), simmer a little, eggplant and add cumin. Simmer for 20 minutes over medium heat. Salt and pepper.
At the very end, add a lot of chopped greens - cilantro, parsley or whatever you like. All. Ideal for a meat-based diet lunch. And, of course, it could be veal, lamb, lean pork or even chicken breasts. The main thing is that the meat is not fatty.
And if you have plenty of time, try pre-baking the eggplants (and bell peppers are great here too). They need to be rubbed with olive oil, pricked with a knife and placed in an oven preheated to 200 degrees, charred. Then put them hot in a plastic bag (then the skin will come off perfectly), remove the seeds, chop and add to the almost finished meat fried with onions and garlic. Simmer for 10 minutes.
One serving (320 g) contains: 322 kcal | 36.2 g protein | 12.3 g fat | 14.2 g carbohydrates
+ Boiled rice 120 g | 156 kcal | 2.9 protein | 0.2 fat, 34.3 carbs
