Sample menu for dieters

menu for weight loss

How hard is it to lose weight! Exhausting diets, mandatory exercise... Not always the human body ready for it, so many people believe that the process of losing weight is too difficult and abandon it. In fact, get rid of excess weight can go completely unnoticed, just enough to keep it properly. For example, the well-chosen menu for weight loss allows you to throw a few pounds without compromising your culinary preferences. It is necessary to buy certain products and use them during the time, designed the menu.

Features diet menu

What is the diet menu? Many believe that it is a set of unpleasant and fresh food, the use of which is only necessary in case of emergency or serious illness. In fact, this statement is completely wrong: diet meals can also be delicious and contain all the necessary human body vitamins and minerals.

Features of the diet consists of its usefulness and balance using the most natural and healthy products. The caloric content of such products is very low. Use low-calorie foods every day can help you expend more calories than enters the body, and this, in turn, leads to a gradual weight loss.

The statute, which is based on menu planning, weight loss, you should not feel hunger. A person who constantly wants to eat, can lose weight without harm to the body. In the end, it is not a slim and beautiful figure, and the problems of skin and hair, insomnia, irritability and sensitivity to stress. Correctly composed diet for weight loss every day can help you get rid of excess weight, while remaining cheerful, energetic, happy and healthy.

What do I need? This should be food for all the dishes during the application of the dietary menu was fresh, varied and well cooked. Of course, you need some way to focus on taste preferences, because the people who can not tolerate, such as fish or steamed carrots, can't enjoy them while eating. In this case, the container does not bring benefit and satisfaction and repulsion and in a bad mood. If necessary, some elements of the menu for weight loss, you can replace the products, which is similar to the original features and the number of calories.

Approximate menu for losing weight in 7 days

Want to lose weight, you can use the menu planned for a week. It was developed by nutritionists for people who want to adhere to the principles of healthy nutrition, for the reason that products contains the largest amount of useful substances to the body. So, the menu for 5 meals during the day, the following.

On Monday

Breakfast: buckwheat porridge with water or fat-free milk, salad, vegetables, tea without sugar.

Second Breakfast: a banana or pear, a Cup of yogurt.

Lunch: fish stew, boiled chicken breast, steamed vegetables, stewed fruit.

Snack: low-fat cottage cheese or natural yogurt.

Dinner: stew of vegetables or fresh vegetable salad, boiled fish, bread with bran, tea.

On Tuesday

Breakfast: cereal, natural yogurt, unsweetened pear or Apple, and coffee.

Second Breakfast: cheese, dressed with low-fat sour cream, a Cup of broth hips.

Lunch: soup, cereals with vegetable broth, fried fish, boiled brown rice, salad, juice or compote.

Snack: figs or apricots with yogurt.

Dinner: piece of lean meat, fresh vegetable salad, tea.


Breakfast: porridge oats with milk or water, baked Apple, tea or coffee with 1 teaspoon of honey.

Second Breakfast: a few nuts, yogurt.

Lunch: soup with fresh cabbage in meat broth, mashed potatoes, fish cakes, fruit juice.

Snack: fruit salad, 2-3 salty cracker.

Dinner: vegetable ragout, a slice of lean ham, a Cup of tea.

On Thursday

Breakfast: baked pudding cottage cheese with dried fruit or candied fruit, toast, butter, coffee, juice or tea.

Second Breakfast: an Apple, natural yoghurt.

Lunch: soup, chicken cutlet with buckwheat compote.

Snack: a few nuts, yogurt, a handful of dried fruit.

Dinner: steamed chicken fillet, salad, tea.


Breakfast: rice porridge with milk and sugar, a handful of dried fruit, coffee or tea.

Second Breakfast: a glass of yogurt or kefir, a banana.

Lunch: vegetable soup, goulash with mashed potatoes, fresh vegetable salad, juice or compote.

Snack: low-fat cottage cheese, a Cup of cocoa, crackers or 1 piece toast.

Dinner: salad of vegetables, fish, grilled or baked, unflavored yogurt.

On Saturday

Breakfast: omelet, fresh salad, piece of corn bread or toast, tea or coffee with milk.

Second Breakfast: 2-3 slices of marmalade or 2 rings pineapple, natural yoghurt.

Lunch: vegetable soup with chicken broth, meat, chicken, salad, compote or juice.

Snack: cottage cheese, sour cream, low-fat, a handful of different dried fruits.

Dinner: boiled chicken, salad, juice or tea.

On Sunday

Breakfast: porridge oats with milk or water, banana or other sweet fruits, coffee or tea.

Second Breakfast: toast, biscuits or sweet crackers, a glass of fruit or vegetable juice.

Lunch: soup and buckwheat with meat broth, baked vegetables, lean meat, juice or fruit juice.

Snack: 2-3 fresh fruits, natural yoghurt, tea.

Dinner: fish or meat cooked brown rice, fresh vegetable salad, tea.

Needless to say, that the above menu for weight loss can be the only basis, which is adjusted depending on the weight, age, daily calorie consumption. At high physical exertion, which leads to high consumption of calories, and the weight of the portions can be a little more than a passive way of life.

Recommended weight the dosage people, with different ways of life

If you have most of the day to spend at the computer or office Desk, you can recommend the following amounts of food:

  • lean meat or fish – 100 g;
  • low-fat cottage cheese – 100 g;
  • porridge oats or other cereal – 200 g;
  • boiled rice – 100 g;
  • cooked vegetables or vegetable stew – 300 g;
  • salad of fresh vegetables – 200 g;
  • brown bread – 30 g;
  • the natural yogurt – 150 g

If the activity involves active or heavy physical strain, the doses are a little longer or include a little bit more high-calorie foods. For example, athletes or people who spend sufficient time on their fitness, every day should consume plenty of proteins. In this regard, portions of fish, meat or cheese can be increased up to 200 g, but to reduce the consumption of cereals 100 g.

It is also noted that compliance with menu weight loss you can drink any quantity of mineral and plain water or herbal tea without sugar. But you should follow the most important rule: use liquid an hour before a meal and 30 minutes after her drink just before a meal and during it is very desirable.

What to do if you want to lose weight quickly? slimming products

It is no secret that too rapid weight loss is considered unhealthy. Nutritionists warn that you need to lose weight not exceeding 5 kg per month. Let the process is longer, but the most gentle of the body. At the same time, there are diets that you can throw more than 20 kg per month. These diets have a lot of fans, already tested them ourselves and rest satisfied with the result.

Of course, there are times when it is urgent to get rid of a few pounds: for example, I had the opportunity to fly in a hot country at the last moment, your favorite sundress too small. Here, similar to the diet is very useful. If we talk about global for weight loss, it is useful to consult with a nutritionist use in the diet of this species. It contains menu weight loss diets for quick weight loss? Above all, it is based on the use of products that inhibit the growth of fat cells.


  • cabbage and broccoli;
  • greens and salty apples;
  • eggs and broiler meat;
  • the fish of the sea;
  • beans;
  • brown rice;
  • buckwheat;
  • cucumbers and tomatoes;
  • milk;
  • cheese;
  • green tea;
  • fructose in its pure form.

There are products that are subject to strict prohibition, they need to be completely disabled. The list includes:

  • too salty and sweet foods;
  • flour;
  • fried and fatty meals;
  • hot sauces and spices that increase appetite;
  • smoked and canned goods;
  • coffee and black tea.

Before using this menu, you need to prepare the body. Should be no more than 2 days to eat only 2 small slices of rye bread or bread with bran and drink 1 liter of low-fat yogurt or kefir. Then follow the diet every day. In this case, it is based on the alternation of two vegetable of the day, two protein a day. This alternation takes place within 20 days.

Sample menu protein day as follows:

  • For breakfast you can eat a piece of rye bread, 1 teaspoon butter, 1 teaspoon of natural honey, drink a Cup of coffee without sugar and milk;
  • lunch – small beef broth with the bone, a piece of rye bread or bread with bran, 100 g of chicken white meat, 2-3 sprigs of greenery;
  • afternoon take 1 Cup of green tea and 1 teaspoon of honey;
  • dinner should consist of a small piece of lean ham or meat (or 2 eggs welded soft-boiled), a small piece of rye bread and 1 Cup yogurt.

Vegetable menu for the day includes:

  • Breakfast: 2 unsweetened Apple or orange;
  • lunch: soup, vegetables, cabbage soup without a meat or vegetable stew, 1 slice of rye bread;
  • snack: fresh vegetables – 300 g;
  • dinner: 200 grams of salad from fresh vegetables, slice of rye bread, 2 times a week salad can fill low-fat sour cream.

Using such products help you lose weight, you should daily drink at least 2 liters of fluid. 70% should be pure water, others can be juices and more. Using one or another sample of the menu, you need to remember that there are no universal recipes. Some help more, some less – it all depends on the age, weight and activity. In any case, remember the famous phrase – the road by walking. Constantly go to his purpose, and the result will not wait!