Diet menus for a week

Today, many people try to follow the rules of rational nutrition, it is no secret that the quality of food directly affects our health. The following diet menu for a week will help to improve health, cleanse the body and bring the weight back to normal.

The main recommendations of the Dietary menu is designed for a week, is a Paragon of proper nutrition. The diet can be changed at will, focusing on food preferences and health conditions (in the presence of certain diseases require special nutrition plan). To maintain weight loss total daily caloric intake should match the energy expenses (the calories required for basal metabolism and for payment of costs of physical forces). If you want to lose weight, calorie intake should reduce by 200-300 calories (not recommended to lose weight more than 1 kg per week). A prerequisite is compliance with the balance of the elements: proteins, fats, carbohydrates, mineral substances, vitamins.

When cooking is not welcome only roasting for fat – the rest of the methods are acceptable.

In terms of the distribution of calorie diet might look like the following:
• Breakfast: 20-25%
• Second Breakfast: 5-10%
• Lunch: 30-35%
• Afternoon snack: 5-10%
• Dinner: 20-25%

Nutritionists recommend 1 time a week to afford any your favorite treat to a balanced diet is not turned into a boring duty. Half an hour before meals drink water – this will help to moderate the appetite. Vegetables can prepare salads, seasoning them with vegetable oil and lemon juice.

Sample menu Monday
• First Breakfast: 200 g of oatmeal in skim milk, 50-100 g of berries, tea or coffee with milk
• Second Breakfast: carrot salad
• Lunch: buckwheat – 100 g, steam chicken, vegetables, juice
• Afternoon snack: fruit salad (0.5 tbsp.)
• Dinner: boiled chicken breast – 150 g, vegetable salad, tea
• Before bedtime: green tea

Tuesday
• First Breakfast: a serving of cottage cheese – 200 g, half banana, coffee
• Second Breakfast: salad of carrots and half a grapefruit
• Lunch: 100 g of brown rice, 150 g steam fish, boiled vegetables (cauliflower, carrots)
• Afternoon snack: a slice of black bread with cottage cheese pasta and tomato
• Dinner: omelet with vegetables cooked in the oven
200 g of fresh vegetables
• Before bed: herbal tea

Environment
• First Breakfast: 200 g of oatmeal in skim milk with diced apples and ground cinnamon
• Second Breakfast: 20 g of nuts and half a grapefruit
• Lunch: vegetable soup without meat, fruit juice
• Snack: smoothie (100 g cottage cheese, 100 ml of milk and 0.5 Cup of berries)
• Dinner: yogurt – 1 C. cottage cheese casserole – 200 g
• Before bed: fruit tea

Thursday
• First Breakfast: 200 g of oatmeal or muesli in skim milk, an Apple and tea
• Second Breakfast: carrot-Apple salad
• Lunch: soup, vegetables, toast, juice
• Afternoon snack: toast of black bread with a slice of low-fat cheese
• Dinner: boiled chicken fillet – 100 g steamed vegetables with herbs – 300 g 1 tbsp. of yogurt
• Before bed: herbal tea

Friday
• Breakfast: toasted rye bread, boiled egg, cucumber, lettuce, bell pepper, tea
• Second Breakfast: salad with carrots and Apple
• Dinner: soup or another cold soup, grain bread, tea
• Afternoon snack: orange juice and a couple slices of dark chocolate (you can substitute a dry biscuit)
• Dinner: steamed meatballs of chicken or fish meat, vegetables, juice
• Before bedtime: green tea

Saturday
• First Breakfast: 200 g of the porridge of brown rice with Apple pieces and cinnamon, and milk
The second Breakfast: a serving of low-fat yogurt – 150 ml
• Lunch: 100 g of buckwheat, boiled beef – 100 g and 200 g of salad made of tomato, cucumber and lettuce
• Snack: smoothie (100 g cottage cheese, 100 ml of milk and 0.5 Cup of berries)
• Dinner: steam fish 100 g, vegetable garnish, tomato juice, whole grain bread
• Before sleep: a decoction of rose hips

Sunday
• First Breakfast: 200 g of oatmeal or muesli in skim milk, grapefruit and coffee
The second Breakfast: an Apple and 20 grams of nuts
• Lunch: steam fish cutlets, 100 g of brown rice
300 g boiled vegetables
• Afternoon snack: half a Cup of berries and 100 g of cottage cheese
• Dinner: omelet with vegetables and herbs, 200 g of fresh vegetables, tomato juice
• Before bed: chamomile tea

Diet menu for a week may be different – it is important to combine it healthy foods and control calories.

Source: updiet.info/