The menu in the proper nutrition every day weight loss: recipes

The time has finally come when the concept of healthy eating means that it's not the hospital food, or diet for those who have high cholesterol, but, like the desire to be healthy, energetic, athletic. The proper nutrition allows you to eat more delicious food, but don't exceed your daily calorie forget about the problem of overweight or lack of muscle mass. However, the main problem in such cases, the the kind of. In this article we will examine the menu in the proper nutrition every day weight loss the recipe that will radically change your opinion about healthy food and to review your diet. You will also learn that you don't need the food, but even food like pizza or a Burger can be incredibly useful, delicious, low-calorie.

the proper nutrition weight loss

The basics of proper nutrition

It's impossible to be completely aware of what should be a healthy food, without learning the basics. These are the rules that allow you to experiment all the food, dishes. In this case, all the recipes for eating healthy every day, weight loss will not be a test of the will, the desire to forget the diet, but a real gastronomic feast, which I want to exclude the menu in normal mode.

Let's start with the control calories. This is the basis of the physical stamina, which depends on the figure. If excessive calories can certainly increase the quantities of excess fat, even if you work the crowd. To eliminate the excess fat, it is important to ensure a calorie deficit. This means that every day you have to spend more calories than you consume. However, this requires careful consideration of nutrition, physical activity, because in such cases, the standard log will be an invaluable assistant.

It is important that the lack of calories is not too strong, otherwise the body will "alarm mode" the fat burning process slows down, or even. You need to learn how to deceive your body with adequate amounts of food, avoiding hunger, but low-calorie foods that won't raise your blood sugar levels. For example, if your normal daily calories (depending on metabolism, weight, number of muscles and excess fat) 2000 calories, then lose weight, reduce consumption, 1750-1850, depending on your goals. Looser weight loss reducing calories 50 every week until you get a powerful effect. In the case of a slow process, this is the ratio of the calorie content may be reduced even more, but you need to do, step by step, instead of the sudden transition. You need to give your body to get used to, is extremely important.

The next important step is to check the proteins, fats, carbohydrates. The menu every day healthy eating weight loss should be selected on the basis of the proportion of proteins, fats, carbohydrates, of which:

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

It is also worth to take into account that the protein should come from plant products such as beef, chicken breast, low-fat dairy products, fish, due to the large amount of healthy fats, oily fish are always welcome. The carbohydrates preferably slow (up to 80% of consumed carbohydrates). Quick best consume in the morning or immediately after exercise, while the open protein-carbohydrate window. Fats can only be useful (to obtain fish, nuts, seeds, vegetable oils).

The third aspect is that the trace elements. Intake of vitamins, mineral substances, indispensable in both the health and fat burning (muscle mass), because the food should be varied, useful. Every meal should include vegetables and some protein foods. The snacking is suitable for fruits, can be a good substitute for candy, but should be consumed in strictly defined quantities.

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

Recipes for healthy eating every day for weight loss

In fact, hundreds or even thousands of recipes for a healthy diet, because the desire culinary imagination can provide variety in the diet for several months or even years. However, highlighting a few recipes each day healthy eating weight loss, which reflect the essential essence, principle, tasty, healthy food that allows you to get rid of excess weight.

Protein muffins

healthy food

Previously it was thought that a small weight loss – incompatible, but this recipe can easily dispel this myth. Only 40 minutes to prepare, but is less than 100 calories allows you to enjoy the delicious cookie that won't interfere with your routine.

Buy:

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

Mix all the ingredients (the liquid added to the dry), preheat the oven to 175 degrees, put the baking spray for baking, and then pour the batter into the forms. If the cake, then cut the 16-part cubes. Every 2 blocks – a.

Italian salad with tuna

Incredibly healthy, delicious salad that contains a variety of vitamins, minerals, as well as approximately 300 calories per serving.

Cooking (recipe for 2):

  • Canned tuna (1 glass);
  • 8 pods of green beans;
  • 6 cherry tomatoes;
  • Two small potatoes;
  • 2 large tablespoons of olive;
  • 1 tablespoon capers;
  • A red onion;
  • An egg;
  • Salt and pepper to taste.

The best is to fill the mixture, red wine, olive oil (2 tablespoons). Cook the beans, and then boil the potatoes (in the water). Slice after cooling. Add the tuna, chopped tomatoes, and the rest of the components. Sprinkle salt, pepper to taste (optional), then season, a few tablespoons of red wine, olive oil.

Spicy pizza rye flour

I think that pizza is the enemy of the good figure? This recipe will convince you. Only 115 calories, 100 grams will allow you to enjoy this food, don't fear the extra weight.

For the dough:

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

The filling:

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

Marinated chicken with lemon juice, spices. Sift the flour, salt, soda, water, sunflower oil. Intervention until the dough becomes elastic, then place the foil in the fridge. Cut the vegetables, roll out the crusts, then put in a oiled pan. After that, spread the dough sour cream or Greek yogurt, put vegetables, meat to top of grate the cheese. Bake at 180 degrees until golden brown.

Diet-souffle

If you want something sweet while on a diet, the soufflé is a true gift. Low-calorie (80 cal / 100 g), the maximum taste is guaranteed always to serve.

To prepare you need to:

  • 300 g banana;
  • 4 egg whites;
  • 1-2 dose of protein.

The pürésítve banana into the blender, add the cinnamon, vanilla or other spices to taste. Whip the egg whites, then stir in the banana puree. Place in a baking pan, then place in the oven (180 degrees) for 8-10 minutes. Can be served with orange slices, mint leaves.

Diet, candy

Calorie foods is 90% dependent on parts, recipes PP every day, the weight loss is clearly demonstrated. Still cook delicious sweet chocolate lovers, which fits a narrow diet (160 calories, 100 grams).

To do this:

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

Cut the cheese (wipe or put it in the blender). Then chop the nuts and mix them with cottage cheese, fiber. Can be flavoured with vanilla or cinnamon flavor. Protein is used as a sweetener. Roll mixture into small balls, then put the cocoa is not, or coconut flakes, as desired. Leave the sugar in the fridge for 30-60 minutes.

Proper nutrition, weight loss menu every day

If you have enough recipes, but I need a special nutritional plan to the menu will help you to achieve the perfect result, enjoy healthy, delicious food.

Monday

Breakfast:

  • Omelet, 1 egg, 3 protein;
  • The oatmeal in the water (1 Cup);
  • A half Cup of berries;
  • 10 the tonsils.

Snack:

  • 120 g skinless chicken breasts grilled;
  • 3 potatoes (preferably sweet);
  • 15 grams of walnut.

Lunch:

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

Second snack:

  • Salad: 2 cups green vegetables, chopped almonds 10, a quarter Cup of cherry tomatoes, 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.

Tuesday

Breakfast:

  • Triple berry smoothie: half Cup of blueberries, raspberries, strawberries, banana, ground oatmeal, low-fat yogurt. A Cup of 1% milk, 1 serving of protein, a half Cup of ice cubes, as desired. Beat in a blender.

Snack:

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

Lunch:

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

Second snack:

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

Dinner:

  • 200 grams of boiled crab;
  • 1 Cup of mixed salad, seasonal vegetables (fill with 2 tablespoons of soy sauce, pepper to taste.
  • Low-calorie pudding.

Environment

Breakfast:

  • The omelet of 1 egg, 3 protein;
  • 1 Cup of oatmeal, half a Cup of fruit. 15 grams of almonds.

Snack:

  • 1 Cup hot chocolate (natural);
  • Cereal 2 cookies or 1 banana.

Lunch:

  • 120 g baked salmon;
  • Half a Cup of brown rice a few;
  • 1 Cup of broccoli (boil or steam).

Second snack:

  • 1 z of whey protein isolate;
  • Sandwich, tuna, whole wheat bread.

Dinner:

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

Thursday

Breakfast:

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

Snack:

  • Salad, chicken or vegetables (120 g breast, cherry tomatoes, salad, pepper and greens. Fill out the balsamic vinegar);
  • 1 Cup of green tea;
  • 1 Apple or 5-7 dates.

Lunch:

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

Second snack:

  • 1 z whey protein isolate:
  • 1 banana (cut in half and spread 1 tablespoon of peanut butter);
  • Tea.

Dinner:

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

Friday

Breakfast:

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

Snack:

  • English muffin peanut butter, 15 dkg of chopped almonds;
  • 1 banana, green tea.

Lunch:

  • 150-180 grams of beef steak;
  • Vegetable pita bread (half a Cup of chopped lettuce, peppers, cocktail tomatoes, 2 tablespoons of grated Parmesan. Add 1 tbsp olive oil, 0.5 tbsp garlic, oregano. Wrap a pita).

Second snack:

  • 1 z of whey protein isolate;
  • Fruit smoothie made of banana, kiwi, strawberry, 1% milk. Add ice cubes as desired.

Dinner:

  • The salmon on a vegetable pillow (150 grams);
  • 1 baked potatoes;
  • 1 Cup of steamed zucchini.

Saturday

Breakfast:

  • The omelet of 1 egg, 3 protein;
  • ¾ Cup of oatmeal;
  • A half Cup of berries;
  • 15 grams of peanut.

Snack:

  • Roll, pita, chicken or vegetables (150 grams);
  • 2 wholegrain cereal biscuits and green tea.

Lunch:

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

Second snack:

  • 1 z of whey protein isolate;
  • 1 Apple or orange;
  • Tea.

Dinner:

  • Vegetable pizza, seafood and vegetables, pasta, whole-wheat flour.

Sunday

Breakfast:

  • Scrambled eggs 1 egg 3 protein;
  • 2 whole wheat toast, 1 tablespoon peanut butter;
  • Half banana.

Snack:

  • A salad of arugula, cheese, dressed with almonds, raspberries, 1 tsp olive oil;
  • 1 glass of orange juice.

Lunch:

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

Second snack:

  • 30 g-peanut;
  • 1 dose whey protein concentrate;
  • 1 Cup skimmed milk, half a Cup of berries.

Dinner:

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