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. 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

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. 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

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. 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
  • 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. 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
  • 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. 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

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). 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

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. 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

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. 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

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. 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

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.

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
Approximate menu of software for 1500kcal for a week for weight loss

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

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. 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
  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. 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
  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
    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 weekly salmon or any red fish dish is ideal on the pp menu.
  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. 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
  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. 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
  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:

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