Menu PP for a week for weight loss. A table with recipes from simple products, an approximate diet for 1000, 1200, 1500 calories per day

A proper diet menu for normalizing metabolism and losing weight, compiled for a week, helps to get rid of extra pounds and improve well-being in the shortest possible time. A healthy lifestyle is gaining fans, but disputes over PP (proper nutrition) and its features do not subside.

Does PP help with weight loss

The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of pounds is due to the fact that fast carbohydrates, such as cakes and sweet buns, completely leave the diet. They are called fast due to the fact that they are absorbed in a short time, while they do not give useful substances, and immediately go into body fat.

The exclusion of such carbohydrates from the menu allows the body to process existing fats, rather than accumulate new ones.

Secondly, nutrition occurs in small portions, at short intervals. Thanks to such a schedule of meals, one always feels full, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.

The PP menu, designed for day and week, for high-quality weight loss includes certain foods that need to be consumed at a certain time of the day. For example, citrus fruits should not be eaten for breakfast, as the acid contained in them irritates the mucous membranes, but they are not recommended for eating because of sugar.

The best time to eat an orange is lunch or dinner. So it is with the rest of the products. Carbohydrates should be eaten in the morning, while vegetables are much healthier for dinner. Fish is well digested in the evening, and you can eat meat for lunch. Thanks to this nutritional scheme, the body can get the maximum benefit from the food received.

As a result, all of the above actions accelerate the metabolism, due to which the process of losing weight occurs. Proper nutrition is the foundation of a beautiful figure

How much can you lose weight with proper nutrition

Having developed a PP menu for a week for weight loss, you should not expect instant results. Before metabolism accelerates, time must pass. Kilograms lost in the first week – water. Swelling goes away and the correct metabolism is restored. The result also depends on physical activity, the more it is, the faster the process of losing weight.

Abrupt weight loss is very harmful to health, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely about 7 -9 pounds per month with moderate physical activity. Such activity can include cardio workouts 3-4 times a week, daily walks lasting from 20 minutes.

You can increase weight loss due to great physical exertion. For example, doing a full strength training 6 times a week, weight loss may increase by another 4 pounds.

It is very important to remember that losing weight is an individual process. The number of pounds lost depends on the initial excess weight. The larger it is, the faster the weight loss.

And, with every pounds lost, it is increasingly difficult for the body to part with its reserves, therefore, the longer you sit on the PP, the slower the weight loss process will go.

But this does not mean that a healthy diet has stopped working, it means that the body begins to process the last reserves “for a rainy day.” During this period, it is better to postpone the balance and begin to measure body volumes, the change of which is more clearly tracked.

General recommendations for proper nutrition for weight loss

There are several principles of proper nutrition, so when compiling a PP menu for a week for weight loss, you need to consider all of them:

• Drink more water – water accelerates metabolic processes, so that harmful substances are eliminated from the body faster.
• Do not skip meals – a skipped meal will provoke a feeling of hunger, which will lead to new fat deposits on a rainy day.
• Use spices – fresh food, no matter how varied it is, gets bored very quickly, which leads to breakdowns. Spices and herbs help make healthy foods more palatable.
• Do not give up sweets – harmful sugar can be replaced with sweetener or honey, and for baking take rye flour or ground bran.
• Choose fruits that contain healthy dietary fiber.
• Long carbohydrates – no need to completely abandon pasta, it is better to choose varieties from whole grains. Also, white rice can be replaced with brown.
• Spend more calories than consumed.
• To diversify the diet.
• The last meal should be 3-4 hours before bedtime.

What to avoid while eating properly

The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke disruptions:

• Lack of sleep and overvoltage. Losing weight is stress for the body, and it tries its best to save energy. Therefore, you want to sleep more, and a feeling of fatigue comes earlier than usual. During this period, you can not deplete your body, it is better to sleep an extra few hours.
• Avitaminosis. To maintain good health during the transition to proper nutrition, you need to drink vitamins, as the body is under stress. It is also recommended to drink fish oil, which replenishes the reserves of essential fatty acids.
• Alcohol. In alcoholic beverages, a high sugar content, it is better to abandon them altogether.
• Do not go hungry to the store.
• Monotony. You can not make one diet of PP for a week for weight loss and eat like that for a month. You need to change the menu every week to avoid breakdowns.

What foods can and should not be eaten with proper diet for weight loss

Can:

• sea kale;
• vegetables without starch;
• dietary meat (chicken / duck / turkey / rabbit);
• egg protein;
• cereals (brown rice, wild rice, buckwheat; quinoa; bulgur; oatmeal; couscous);
• pasta (hard varieties up to 2 times a week);
• rye, multi-cereal bread;
• fats: red fish, white fish of low-fat varieties, cold-pressed olive / linseed oil, cooked nuts, egg yolk;
• seasonings;
• low fat and dairy products.

It is possible in very small quantities:

• vegetables containing starch;
• cheese (fat content up to 30%);
• fruit in small quantities;
• cottage cheese.

It is impossible:

• alcohol;
• corn;
• bakery products;
• sugar.

How to make a menu

Before creating a menu for weight loss software for a week or a month, you must:

1. Assess the level of physical activity.
2. Calculate the rate of kcal for a day.

The level of physical activity can be:

• Minimum – sedentary work, no sports (coefficient 1.2).
• Light – sedentary work, but there are light workouts up to 3 times a week or long walks (coefficient 1.3).
• Medium – work requiring little physical effort, light workouts up to 5 times a week, morning or evening exercises (coefficient 1.5).
• High – work with physical activity, active lifestyle, intense sports up to 5 times a week (coefficient 1.7).
• Extremely high – hard physical labor, hard training every day (coefficient 2).

Once the level of physical activity is determined, you can calculate the rate of kcal by the formula:

(9.99 * weight in pounds) + (6.25 * height in inch) – (4.92 * age in years) -161 * coefficient. physical activity

Sample menu for a week with a daily calorie content of 800 calories

When eating at 800 kcal per day, 3 meals a day are provided, there are no snacks. Cook vegetables and meat without oil. You can stew, steam and bake. Dairy products are low-fat or with a minimum fat content.

The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot arrange a snack every 2-3 hours.

Monday	Morning 249 kcal	101 g cottage cheese
	Day 299 kcal	201 g vegetables + 2 eggs + drink
	Evening 249 kcal	299 g of vegetables + 1 egg + a glass of kefir
Tuesday	Morning 249 kcal	149 g cereals in milk
	Day 299 kcal	8,42 fluid ounce soup + unsweetened coffee with milk
	Evening 260 kcal	305 g of vegetables +99 g of red meat + a glass of milk
Wednesday	Morning 249 kcal	125 g salad
	Day 299 kcal	203 g stew + 154 g chicken
	Evening 259 kcal	148 g fish stewed with vegetables
Thursday	Morning 249 kcal	Repeat menu from Monday
	Day 299 kcal	230 g salad + 2 boiled eggs
	Evening 239 kcal	208 g stew + 154 g cooked meat
Friday	Morning 249 kcal	106 g of cottage cheese with sour cream (20%)
	Day 299 kcal	204 g green borsch
	Evening 244 kcal	154 g cottage cheese + 1 cup yogurt with tablespoon of sugar
Saturday	Morning 249 kcal	Repeat tuesday breakfast
	Day 299 kcal	249 g borsch according to PP + 3 rye bread with cottage cheese, tomato and herbs 70 g
	Evening 248 kcal	205 g hedgehogs from turkey and buckwheat + a glass of kefir
Sunday	Morning 249 kcal	215 g omelet with ch eese, tomato and herbs
	Day 299 kcal	230 g stew without potatoes + 143 g chicken fillet + unsweetened coffee
	Evening 240 kcal	152 g of meat + 201 g of vegetables + a glass of milk.

Approximate weekly menu containing 1000 calories per day

The PP menu for a week for weight loss with a daily calorie content of 1000 kcal is recommended for a sedentary lifestyle, as well as for those who have a slow metabolism.

With this food scheme, 5 meals are provided.

Vegetables can be steamed, baked and stewed. The addition of oil must be avoided.

Dairy products are either low fat or low in fat.

Monday	Morning 249 kcal	150 g curd with raisins
	Lunch 99 kcal	99 g fruits or berries
	Day 299 kcal	99 g chicken + 99 g buckwheat without salt
	Snack 99 kcal	1 boiled corn
	Evening 247 kcal	204 g seasonal vegetable salad
Tuesday	Morning 249 kcal	1 egg + 1 slice of bread
	Lunch 99 kcal	1 cup smoothie made from skim or coconut milk and kiwi
	Day 289 kcal	201 g diet ratatouille
	Snack 79 kcal	30 g of cheese (up to 30% fat content)
	Evening 301 kcal	80 g chicken breast
Wednesday	Morning 249 kcal	1 piece of black rolls with cheese (curd)
	Lunch 99 kcal	143 g of Grape
	Day 269 kcal	201 g vegetable sliced
	Afternoon snack 90 kcal	Walnut 2 pcs.
	Evening 305 kcal	1 boiled egg
Thursday	Morning 249 kcal	145 g cottage cheese
	Lunch 99 kcal	70 g of any berries
	Day 309 kcal	201 g vegetable soup
	Afternoon snack 102 kcal	1 cup skim milk
	Evening 279 kcal	146 g salad of stewed zucchini, carrots and sweet pepper
Friday	Morning 249 kcal	154 g oatmeal in skim milk
	Lunch 99 kcal	1 PC. muesli bar
	Day 319 kcal	99 g chicken breast + 99 g any permitted side dish
	Afternoon snack 97 kcal	1 slice of rye bread with a thin layer of cottage cheese
	Evening 249 kcal	130 g seafood salad
Saturday	Morning 249 kcal	149 g egg and tomato
	Lunch 99 kcal	1 orange
	Day 279 kcal	201 g green borscht PP
	Afternoon snack 100 kcal	99 g low fat yogurt
	Evening 249 kcal	99 g boiled beef
Sunday	Morning 249 kcal	149 g cheese cakes PP
	Lunch 99 kcal	1 apple
	Day 305 kcal	99 g fish + 99 g vegetables
	Afternoon snack 102 kcal	1 cup kefir
	Evening 249 kcal	99 g chopped fruit

Approximate weekly menu containing 1200 calories per day

The PP menu with a daily calorie content of 1200 kcal is suitable for people with moderate physical activity. With such a diet, it is recommended to increase daily loads, as well as conduct full-fledged workouts 3 times a week.

There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to maintain the general principles of proper nutrition.

Monday	Morning 270 kcal	249 g omelet with tomato
	Lunch 139 kcal	? grapefruit
	Day 280 kcal	143 g of fish + 150 g carrot and cabbage salad
	Afternoon snack 150 kcal	several dried fruits
	Evening 287 kcal	249 g seasonal vegetable salad
Tuesday	Morning 284 kcal	249 g oatmeal with berries
	Lunch 149 kcal	1 cup skimmed cottage cheese smoothie with coconut milk and currants
	Day 286 kcal	99 g boiled chicken + 157 g vegetables
	Afternoon snack 140 kcal	1 cup yogurt
	Evening 305 kcal	201 g of baked fish + 141 g of any salad
Wednesday	Morning 298 kcal	1 hot greek sandwich
	Lunch 156 kcal	1 apple
	Day 288 kcal	201 g chicken soup + 153 g cucumber salad and tomato
	Snack 309 kcal	99 g curd casserole
	Evening 283 kcal	150 g breast (turkey or chicken)
Thursday	Morning 279 kcal	1 oat pancake
	Lunch 149 kcal	1 cup kefir
	Day 300 kcal	201 g pil pil
	Snack 139 kcal	99 g beet and carrot salad
	Evening 306 kcal	99 g beef liver + 99 g any side dish of cereals
Friday	Morning 301 kcal	249 g oatmeal in coconut milk
	Lunch 149 kcal	99 g Raffaello PP
	Day 310 kcal	201 g seafood salad + 1 slice of rye bread
	Second snack 144 kcal	99 g Peking cabbage and cucumber salad
	Evening 305 kcal	201 g chicken casserole with vegetables
Saturday	Morning 290 kcal	99 g wheat porridge on the water + boiled egg
	Lunch 149 kcal	99 g fresh berries
	Day 298 kcal	201 g borscht PP + 1 toast of brown bread
	Afternoon snack 160 kcal	99 g fat-free cottage cheese
	Evening 295 kcal	2 eggs + 149 g fresh vegetable salad
Sunday	Morning 294 kcal	1 Oatmeal pancake stuffed with 1 tomato
	Lunch 149 kcal	1 muesli bar
	Day 289 kcal	201 g chicken liver with vegetables
	Snack 139 kcal	99 g fresh vegetables
	Evening 279 kcal	201 g chicken casserole with vegetables

A sample menu for a week with a daily calorie content of 1500 calories

For the most active, a 1500 kcal menu is suitable. To lose weight with this diet, you need daily exercise. Also, the menu is suitable for those whose work is associated with heavy physical exertion.

The power mode remains the same as with the 1200 kcal menu.

Monday	Morning 351 kcal	2 boiled eggs + 1 cucumber + 1 toast of rye bread with curd cheese
	Lunch 249 kcal	1 cup banana smoothie with cottage cheese
	Day 351 kcal	2 chicken cutlets PP + 149 g of brown rice + 149 g of fresh vegetables
	Afternoon snack 249 kcal	10 pieces. walnuts
	Evening 351 kcal	249 g vegetable salad + 149 g baked fish
Tuesday	Morning 351 kcal	249 g omelet with herbs and tomatoes
	Lunch 249 kcal	1 toast of brown bread with cheese (fat content up to 30%)
	Day 351 kcal	149 g of hard pasta + 149 g of vegetable salad + 99 g of beef goulash
	Afternoon snack 249 kcal	1 cup kefir with cinnamon
	Evening 351 kcal	249 g fish and vegetable casserole
Wednesday	Morning 351 kcal	Repeat Monday Breakfast
	Lunch 249 kcal	149 g of cottage cheese +? banana
	Day 351 kcal	201 g chicken soup + 1 whole grain bread toast
	Afternoon snack 249 kcal	10 cashew nuts
	Evening 351 kcal	149 g of turkey + 249 g of vegetable salad
Thursday	Morning 351 kcal	249 g of porridge on the water + 1 boiled egg
	Lunch 249 kcal	149 g cottage cheese casseroles with fruit
	Day 351 kcal	249 g ratatouille in the oven with lean meat + 50 g feta cheese
	Afternoon snack 249 kcal	8 dried fruits
	Evening 351 kcal	149 g steamed fish + 249 g cucumber and tomato salad
Friday	Morning 351 kcal	201 g of buckwheat, boiled in water + 1 boiled egg
	Lunch 249 kcal	149 g Peking cabbage roll with cottage cheese
	Day 351 kcal	99 g chicken goulash + 149 g Beijing cabbage salad + 149 g buckwheat porridge
	Afternoon snack 249 kcal	99 g of cottage cheese with 1 large tablespoons of jam
	Evening 351 kcal	249 g chicken broth + 2 brown bread toasts
Saturday	Morning 351 kcal	99 g of brown rice cooked in water + 149 g of fresh vegetables
	Lunch 249 kcal	99 g low-fat yogurt + 1 pear
	Day 351 kcal	277 g okroshka PP + 1 rye bread toast
	Afternoon snack 249 kcal	149 g cheesecakes cooked in the oven
	Evening 351 kcal	249 g Greek salad + oven-baked meat
Sunday	Morning 351 kcal	249 g of oatmeal in water with the addition of dried fruits
	Lunch 248 kcal	1 boiled egg + 99 g beetroot salad
	Day 351 kcal	99 g of porridge from allowed cereals + 99 g of boiled chicken meat + 1 cucumber
	Afternoon snack 259 kcal	1 cup freshly squeezed juice + 2 oat biscuits PP
	Evening 351 kcal	149 g of beef + 149 g of tomato salad

The first recipes with proper nutrition for weight loss

Green borsch

• low-fat pork – 201 g;
• egg – 7 pcs.;
• onion (chopped) – 1 pc.;
• potato (chopped) – 4 pcs.;
• sorrel – 50 g;
• drinking water – 0,4 gallon .;
• seasonings to taste.

1. Crush the meat into cubes and cook until fully cooked.
2. Add seasoning to the broth.
3. Add potatoes to the broth and cook until tender.
4. Passion onion until golden.
5. Boil eggs, cool, peel and finely chop.
6. Wash the sorrel and chop.
7. Add sorrel, onion, eggs to the broth.
8. Boil another 5 minutes. with the lid closed.
9. Let the borscht brew for 15-20 minutes.

Chicken Noodle Soup

• carrot (straw) – 1 pc.;
• onion (chopped) – 1 pc.;
• Bulgarian pepper (straws) – 1 pc.;
• chicken fillet – 201 g;
• noodles – 99 g;
• seasonings to taste.

1. Boil whole meat until tender.
2. Remove the meat from the broth.
3. Add seasoning to the broth.
4. Add vegetables to the broth and bring it to a boil. Then lower the noodles there and cook for 5-7 minutes.
5. Dice the chicken meat and add to the finished dish.

Second courses

Baked salmon with vegetables

• salmon – 450 g;
• broccoli – 450g;
• a mixture of lemon juice and Japanese sauce – 4 tablespoon

  

1. Peel the fish off the bones, rinse and dry with a paper towel. Place in a convenient container and sprinkle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
2. Divide the broccoli inflorescences and open them.
3. Place pickled fish and broccoli on a baking sheet.
4. Bake in the oven at 201 ° 25 min.

Sour Cream Meatballs

• Minced meat (chicken or turkey) – 399 g;
• ground ginger – 21 g;
• onion (chopped) – 201 g;
• carrot (chopped) – 99 g;
• garlic puree –10 g;
• sour cream – 99 g.

1. Add minced salt, spices, ginger and garlic. To stir thoroughly. Make small balls from the mixture.
2. Slightly fry the meat balls in a dry pan.
3. Fry vegetables until golden. Add sour cream and some water. Put out a little more.
4. Put the meatballs in a baking dish and pour in the sour cream sauce. Bake at 180 ° 25 minutes.

Salads

Bean and Pepper Salad

• Green beans (frozen) – 299 g;
• Hot red pepper – 99 g;
• soy sauce – 3 tablespoon;
• lemon juice – 2 tablespoon;
• mashed garlic – 10 g.

1. Pour the frozen beans with boiling water and bring to a boil again.
2. Chop pepper.
3. Knead the garlic in the press.
4. Mix all the ingredients and season.

Seafood salad

• Sea cocktail (frozen mixture) – 499 g;
• cucumber – 1 pc.;
• lettuce – 51 g;
• olive oil – 2 tablespoon;
• tomato (vegetable) – 1 pc.;
• soy sauce – 2 large tablespoons

1. Boil a sea cocktail and let it cool.
2. Mix butter and sauce.
3. Put lettuce leaves on the bottom of the salad bowl.
4. Cut the tomato and cucumber into strips and put on top of the lettuce leaves. Pour a little dressing.
5. Put a sea cocktail on top of vegetables, salt and season with the remaining mixture of oil and sauce.

Dessert

Microwave Curd Casserole

• curd mass – 249 g;
• egg – 2pcs.;
• sweetener – 2 tablespoon;
• pear – 1 pc.;
• banana – 2 pcs.

1. Beat eggs and cottage cheese.
2. Add sweetener to the resulting mass.
3. Dice the fruit and add to the curd.
4. Put the dish in the microwave for 3 minutes. With a power of 750 watts.

Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.

Raffaello PP

• grapes – 15 berries;
• soft cottage cheese – 99 g;
• protein – 51 g;
• ground cashew nuts – 70 g.

1. Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
2. Dip each grape in a curd mixture.
3. Roll the balls into ground cashews.
4. Let the sweets brew in the refrigerator for 20 minutes.

Menu PP, compiled for a week for weight loss can be varied and useful. Any recipe may be appropriate if you replace the prohibited products with the allowed.

The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but a new way of life.

Good Nutrition (PP) Video

The principles of proper nutrition: