In the menu right nutrition each day for weight loss: recipes

Finally, the time has come when the concept of healthy eating doesn't mean hospital food or diet for those who have high cholesterol, but because of the desire to be healthy, energetic and athletic. The right food you can eat even more delicious food, but it does not go beyond the daily calorie and forget about the problems of excess weight or lack of muscle mass. However, the biggest problem in these cases is often. In this article we will consider the menu of proper nutrition for each day of weight loss recipes that will make you radically change your mind to healthy food and to consider the diet. You will also learn that you don't need to limit yourself to food and even dishes like pizza or Burgers can be incredibly useful, delicious and low-calorie.

proper nutrition for weight loss

The basics of proper nutrition

It is impossible to fully understand what should be healthy food, without learning the basics. It is their rules, which allows you to try any kind of food and dishes. In this case, any recipes for healthy eating every day of weight loss is not a test of will and want to forget the diet, but the real gastronomic feast, who wants to leave their own menus, even in normal mode.

Start to control calories. This is the cornerstone of physical fitness, which depends on your figure. When too many calories will certainly increase the amount of extra fat, even when working in mass. Remove the excess fat, it is important to ensure a caloric deficit. This means that every day you need to spend more calories than you consume. This in turn requires careful consideration of nutrition and physical activity, because in such cases, the usual day the book becomes the irreplaceable assistant.

It is important that the lack of calories is not too strong, otherwise the body goes into "alarm mode" and all the fat-burning process slows down or even stops. You need to learn how to cheat the body to get adequate amounts of food, to avoid starvation, but by using the low-calorie foods, which does not raise blood sugar levels. For example, if the normal daily calories (depending on metabolic rate, weight, amount of muscles and excess fat) is 2000 calories then to lose weight you need to reduce the consumption of 1750-1850, depending on your goals. For a more relaxed weight loss reduce the intake of calories by 50 every week until you get a powerful effect. In case of a slow process, the amount of caloric content can be reduced even more, but it must be done step by step, rather than using an abrupt transition. You need to give your body time to get used to, is very important.

The next important step is to control proteins, fats and carbohydrates. Menu every day healthy eating for weight loss would be to choose the proportion of proteins, fats and carbohydrates, which is:

  • Protein – 30-35%;
  • Fats 15-20%;
  • Carbohydrates – 45 to 55%.

It is also worth taking into account that the protein should be obtained from vegetable products, such as beef, chicken breast, low-fat dairy products and fish, because of the large amount of healthy fats, fatty fish is always welcome. Carbohydrates should preferably be slow (up to 80% of all consumed carbohydrates). Fast best consumed in the morning or immediately after training, while the open protein-carbohydrate window. Fats should only be useful (to get fish, nuts and seeds, and vegetable oils).

The third aspect is the trace elements. Vitamins and minerals is important for both health and fat burning (and muscle gain), because the food should be varied and useful. Every meal should contain vegetables and protein foods. Snacking suitable for fruits, they can be a good substitute for sweets, but they should consume in a strictly defined amount.

The last vital advice on nutrition is water consumption. During the day, drink at least 2-3 liters of water (coffee, tea and drinks are not included in this rule), to evenly distribute the intake throughout the day.

Recipes for healthy eating every day for weight loss

In fact, there are hundreds and even thousands of recipes for a healthy diet, because the desire and culinary imagination can provide a different diet for several months or even years. However, we have featured a few recipes for every day healthy diet for weight loss, which reflect the basic essence and principles, tasty and healthy food, which can help you to get rid of excess weight.

Protein muffins

healthy food

Previously it was thought that sweets and weight loss – does not fit together, but this recipe is easily dispel this myth. Only 40 minutes to prepare and less than 100 calories you can enjoy a delicious cupcake that does not interfere with your routine.

Take:

  • 1 Cup oat flour;
  • A glass of water;
  • Cocoa to taste;
  • 4 egg whites;
  • 200 grams of the berry puree;
  • 2 scoop dose of protein (concentrate or isolate);
  • Salt (a quarter teaspoon) and soda (half a teaspoon).

Mix all ingredients (liquid added to the dry), preheat the oven to 175 degrees, put on a baking sheet with spray for baking and pour the batter into molds. If you make the cake, then cut it into 16 parts of cubes. Every 2 blocks – one dose.

Italian salad with tuna

Incredibly delicious and wholesome salad, containing a variety of vitamins and minerals, as well as about 300 calories per serving.

Cooking (recipe for 2 servings) you will need:

  • Tuna, canned (1 jar);
  • 8 pods of green beans;
  • 6 cherry tomatoes;
  • Two small potatoes;
  • 2 tablespoons of large olives;
  • 1 tablespoon capers;
  • One red onion;
  • One egg;
  • Salt and pepper to taste.

It is best to have a mixture of red wine and olive oil (2 tablespoons). Cook the beans, then boil the potatoes (in the same water). Slice after cooling. Add the tuna, chopped tomatoes and the rest of the parts. Sprinkle with salt and pepper to taste (optional), then through a couple of tablespoons of red wine and olive oil.

Spicy pizza with rye flour

I believe that pizza is the enemy of the good image? This recipe is to persuade you. Only 115 calories per 100 grams will allow you to enjoy this dish, don't be afraid of the extra weight.

For the dough:

  • 2 cups rye flour;
  • A glass of water;
  • 3 tablespoons olive oil;
  • 1 tsp. salt and ¾ teaspoon of baking soda;
  • Saffron, nutmeg, coriander.

Filling:

  • Chicken breast – 300 g;
  • Tomatoes (3 Pieces);
  • Peppers (3 pieces);
  • Onion (2 small onions);
  • Low-fat cheese – 100 g;
  • Fresh parsley or other herbs to taste;
  • Half lemon;
  • Low-fat sour cream or Greek yogurt – 3 tbsp

Marinated chicken, lemon juice and spices. Sift flour, add salt and soda, water and sunflower oil. To interfere until then, until the dough becomes elastic, place in plastic wrap in the refrigerator. Cut the vegetables, roll out the crust and place it on a greased baking sheet. Next, spread the dough with sour cream or Greek yogurt, put vegetables and meat on top, grate the cheese. Bake at 180 degrees until golden brown.

Food souffle

If you want something sweet while on a diet, souffle is a real gift. Low-calorie (80 cal per 100 grams) and maximum flavor is guaranteed in every serving.

To prepare you will need:

  • 300 g bananas;
  • 4 egg whites;
  • 1-2 servings of protein.

Make the mashed banana into a blender, add the cinnamon, vanilla or other spices to taste. Whisk the egg whites and mix in the banana puree. Place on baking pan and place in preheated oven (180 degrees) no. 8 to 10 minutes. Can be served with orange slices and mint leaves.

Diet candy

Calorie meals 90% dependent on parts and recipes PP each day for weight loss is clearly proven. You can even prepare delicious chocolates for sweet lovers, which fits even on a strict diet (160 calories per 100 grams).

This requires:

menu every day
  • 200 grams of 0% cottage cheese;
  • 150 grams of fiber (or oat flour);
  • All nuts – 50 g (preferably nut -, forest -, or almonds);
  • 20 g of cocoa and coconut;
  • 1-2 servings of protein is a good choice.

Chop the cottage cheese (wipe or put in a blender). Then chop the nuts and mix them with cottage cheese and fiber. Can be flavored with vanilla or cinnamon to taste. Protein used as a sweetener. Roll the mixture into small balls and put them in cocoa powder or coconut flakes as desired. Leave the candy in the refrigerator for 30-60 minutes.

Proper nutrition for weight loss menu every day

If you have enough recipes and you will need a special nutrition plan is that your menu will help to achieve a perfect result and enjoy the delicious and healthy food.

On Monday

Breakfast:

  • Omelet with 1 egg and 3 protein;
  • Oatmeal on the water (1 Cup);
  • Half a Cup of berries;
  • 10 of the tonsils.

Snack:

  • 120 grams of chicken breast without skin grilled;
  • 3 baked potato (preferably sweet);
  • 15 grams of walnuts.

Lunch:

  • 120 grams of chicken breast or beef on the grill;
  • Half Cup brown or black rice;
  • 1 Cup of steamed broccoli.

Another snack:

  • Salad: 2 cups green vegetables, chopped 10 almonds, a quarter Cup of cherry tomatoes and red onion. Fill with 2 tablespoons of balsamic vinegar.

Dinner:

  • 150 grams of canned fish (salmon or tuna);
  • Whole wheat tortilla;
  • 1 Cup diced boiled zucchini.

On Tuesday

Breakfast:

  • Triple berry smoothie: half a Cup of blueberries, raspberries, strawberries, bananas, milled oat flakes and low-fat yogurt. One Cup of 1% milk, 1 serving of protein and half a Cup of ice cubes as desired. Beat in a blender.

Snack:

  • Chicken salad 200g chopped boiled breast, ¼ Cup fat-free yogurt, 1/3 Cup pineapple and mango, 2 cups spinach and 12 grams of almonds. Add a couple slices of avocado.

Lunch:

  • 120 grams of turkey breast;
  • Half a Cup of brown rice;
  • 1 Cup spinach salad, arugula and pine nuts. Season with 1 tablespoon of balsamic vinegar.
proper nutrition

Another snack:

  • 1 serving whey protein isolate;
  • Half a large banana;
  • 1 tablespoon of natural peanut butter.

Dinner:

  • 200 grams of boiled shrimp;
  • 1 Cup salad of seasonal vegetables (to fill in 2 tbsp of soy sauce and pepper to taste.
  • Low-calorie pudding.

Environment

Breakfast:

  • Omelet with 1 egg and 3 protein;
  • 1 Cup of oatmeal and half a Cup of fruit. 15 grams of almonds.

Snack:

  • 1 Cup hot cocoa (just a natural);
  • Cereal 2 cookies or 1 banana.

Lunch:

  • 120 grams of fried salmon;
  • Half a Cup of brown rice a couple;
  • 1 Cup broccoli (boil or steam).

Another snack:

  • 1 serving whey protein isolate;
  • Sandwich with tuna and whole grain bread.

Dinner:

  • 150 grams of chicken breast (grilled);
  • Half a Cup of pasta (durum wheat);
  • 1 Cup salad greens (fill the wine vinegar and olive oil).

On Thursday

Breakfast:

  • Vegetable Soup (1 Cup);
  • Two whole-wheat toast;
  • 1 banana.

Snack:

  • Salad with chicken and vegetables (120 grams of breast, cherry tomatoes, lettuce, peppers, greens. Need balsamic vinegar);
  • 1 Cup of green tea;
  • 1 Apple or 5-7 dates.

Lunch:

  • Sandwich 2 slices wholemeal bread, 2 egg whites 100 grams baked chicken breast (add sliced thin slices of tomato, red onion and lettuce);
  • 1 Cup of steamed spinach.

Another snack:

  • 1 serving whey protein isolate:
  • 1 banana (cut in half and spread 1 tbsp peanut butter);
  • Tea.

Dinner:

  • 180 grams of salmon baked in lemon juice, salt and pepper;
  • Half a Cup of quinoa.
  • 1 Cup of green vegetables.

Friday

Breakfast:

  • Burrito 2 whole eggs and 2 egg whites, quarter Cup black beans (canned), 2 tablespoons finely chopped red onion, 2 tablespoons grated low-fat cheese. Wrapped in a grain tortilla.

Snack:

  • English muffin with peanut butter and 15 g chopped almonds;
  • 1 banana and green tea.

Lunch:

  • 150-180 grams of beef steak;
  • Vegetables, pita bread (half a Cup of chopped salad bell peppers, cherry tomatoes, 2 tablespoons of grated Parmesan cheese. Add 1 tbsp olive oil, 0.5 tbsp garlic and oregano. Wrap it all in a pita).

Another snack:

  • 1 serving whey protein isolate;
  • A fruit smoothie made of bananas, kiwi, strawberries and 1% milk. Add ice cubes as desired.

Dinner:

  • Salmon vegetable cushion (150 grams);
  • 1 baked potatoes;
  • 1 Cup of steamed zucchini.

On Saturday

Breakfast:

  • Omelet with 1 egg and 3 protein;
  • ¾ Cup of oatmeal;
  • Half a Cup of berries;
  • 15 grams of nuts.

Snack:

  • Roll the pita bread with chicken and vegetables (150 grams);
  • 2 wholegrain cereal biscuits and green tea.

Lunch:

  • 150 grams of turkey breast on the grill and a spicy sauce;
  • Half a Cup of pasta;
  • Salad with canned beans, tomatoes, red onion and feta cheese. Have balsamic vinegar and olive oil (1 tablespoon).

Another snack:

  • 1 serving whey protein isolate;
  • 1 Apple or orange;
  • Tea.

Dinner:

  • Vegetable pizza with seafood and vegetables in batter whole wheat flour.

On Sunday

Breakfast:

  • Scrambled eggs 1 egg 3 protein;
  • 2 whole grain toast and 1 tbsp peanut butter;
  • Half of a banana.

Snack:

  • Salad with arugula and cheese, dressed with almonds, raspberries and 1 teaspoon of olive oil;
  • 1 glass of orange juice.

Lunch:

  • 150 grams of chicken breast on the grill;
  • 1 Cup salad of seasonal vegetables (season with 1 tablespoon of vinegar);
  • Low-fat dessert (souffle, a pudding or jelly).
lose weight easily

Another snack:

  • 30 grams of nuts;
  • 1 part whey protein concentrate;
  • 1 Cup of skim milk and half a Cup of berries.

Dinner:

  • Spicy chicken curry;
  • Half a Cup of brown rice;
  • 1 Cup of steamed spinach.