Lose weight in 3 weeks: detailed menu


The best gift that you can give to yourself, not put off until tomorrow what you need to do today. For example, to bring the body into perfect shape with the plan of losing weight in just 21 days.

No more healthy and effective way to lose weight and to tighten the muscles than a combination of proper nutrition, physical activity and discipline.

How to plan nutrition for weight loss

Your task is not to refuse to eat in the name of harmony, and to build such a power supply system, which will help the body burn excess fat and build muscle.

The basis of the diet should be: chicken, Turkey, lean red meat + fish, avocado, olive oil + eggs and dairy products + fruits and vegetables + whole grains + organic spices and herbs + pure non-carbonated water.

Prohibited: all kinds of canned food + nonalcoholic beverages (including water) + alcohol + smoked, salted and fried products refined sugar and white flour + sources of caffeine (coffee, tea, energy drinks, chocolate).

One serving is:

    useful products
  • 100-150 g of vegetables (size of your fist)
  • 150 ml of dairy products
  • 120 g of meat or fish (about palm size)
  • 1 tsp vegetable oil
  • 12 grapes
  • 1 Apple, banana, orange or pear
  • 1/2 mango or grapefruit
  • 1/4 avocado

Try to eat more fresh, not exposed to thermal processing of vegetables and fruits; the most suitable method of cooking meat, fish and side dishes – baking and cooking.

How to use the meal plan

The main thing – variety! The suggested menu for each week – only examples of how to combine healthy foods.

You can choose from three lists, meals and alternate them on your own, or come up with their own versions, taking into account the recommended calorie of each meal.

First week: menu example

Breakfast: 3 choices

  1. 200 g of oatmeal with dried fruit; 2/3 Cup low-fat milk; fruit.
  2. 2 whole grain toast; 30 g cheese; boiled egg; fruit.
  3. 150-200 g cottage cheese with honey; 30 g of nuts; a glass of fresh juice.

Lunch: 3 options

useful sandwich
  1. Vegetable salad with dressing of lemon juice and olive oil; hot sandwich (whole grain bread, greens, chicken breast, soft cheese); fruit.
  2. Salad with bulgur, chicken breast, cherry tomatoes and a dressing of honey and Dijon mustard; a fruit.
  3. A sandwich with whole grain bread, salmon, avocado and dill; natural yoghurt.

Dinner: 3 choices

  1. Baked fish with vegetable salad.
  2. Whole wheat pasta with lean ground beef, garlic, parsley, tomatoes and dry herbs; herbal tea.
  3. Chicken without the skin; a side dish of baked vegetables (pumpkin, broccoli, onion with olive oil and seasonings), fresh tomato with 1 tbsp feta.

Second week: menu example

Breakfast: 3 choices

  1. Omelet of two eggs; tomatoes; 30 g cheese; small baked Apple with honey and cinnamon.
  2. Smoothie, banana, drinking yoghurt and vanilla; roll with salmon, avocado and cucumber.
  3. 200 g buckwheat porridge with quickly fried onions, carrots and bell pepper; natural yoghurt; fruit.

Lunch: 3 options

  1. 250 ml of soup with chicken and vegetables; salad with tomatoes, cucumbers, bell peppers and onions, seasoned with olive oil, and flax seeds.
  2. Salad with roasted pumpkin, spinach, feta cheese and lemon-oil dressing; 2 rye bread with lean ham; fruit.
  3. 250 g couscous with roasted vegetables (carrots, onions, corn, green peas).
steak with garnish

Dinner: 3 choices

  1. Pita with finely chopped beef, sem leaves and a dressing of natural yoghurt with garlic and dill.
  2. Steak with a side dish of fresh vegetables; baked Apple with honey and cinnamon.
  3. 1 baked beets; 3, rye bread with soft goat cheese; 10 large olives.

If after 10 days of fighting, the abdomen is not drawn, it makes sense to abandon all types of beans, cabbage, and dried fruit – these foods can cause bloating and flatulence, which do not allow you to enjoy the first results.

Third week: menu example

Breakfast: 3 choices

  1. Pancakes with maple syrup; natural yoghurt; fruit.
  2. Warm sandwich with rye bread, sem leaves, boiled egg and sliced grilled chicken breast; fruit.
  3. 200 g muesli with milk and dried fruit; fresh figs; 30 g of hard cheese.

Lunch: 3 options

  1. Warm salad with quinoa, roasted vegetables, Turkey and cilantro; fruit.
  2. Broth with croutons and boiled egg; tomato with 50 g of mozzarella cheese under balsamic sauce.
  3. Gingiber fish fillet with chips and vegetable salad; toast with peanut butter; fruit.

Dinner: 3 choices

  1. Wholemeal spaghetti with minced chicken and tomato sauce, garlic and parsley; vegetable salad.
  2. Roasted peppers stuffed with brown rice and ground beef, and 6 tomatoes with 1 tbsp of soft cheese and herbs.
  3. Fish fillet with rosemary and vegetables; natural yoghurt.
healthy desserts

Selection of desserts on a diet of small fruits and berries, Yes, cheese. But if you pulveris their cinnamon or vanilla, it is easy to deceive the body of missing cunnus. Cinnamon, by the way, and regulates the level of sugar in the blood.