Ready-made lean menu for a week for 1400-1500 kcal per day

To be honest, I’ve been planning to create a free Lenten menu for my readers for a long time, but I still never got around to it. But how long can you wait? And just the Nativity Fast began on November 28th. In general, to all my dear subscribers who know how to wait, I am dedicating a weekly fasting menu for every day, which not only fully meets the requirements of proper nutrition, but will also help you lose weight.

Lenten menu for 1400-1500: features

Before moving on to developing this diet, I thought about what calorie content to take as a basis. After analyzing all your requests, I concluded that the most popular caloric intake is 1400-1500 kcal. I love this calorie content more than any other:

• not hungry;
• weight loss guaranteed;
• everything happens gently and correctly - extra pounds melt away due to fat;
• With such a calorie content, the body receives all the necessary substances.

The only disadvantage of a lean “weight loss” menu is the insufficient amount of protein, even if the menu is very carefully thought out. There are a lot of opinions on this matter - from “you don’t need that much protein” to “you can get protein from plant foods.” I think it’s clear that on my website I express exactly my opinion.

In my opinion, there are 2 options. The simplest and most rational way is to buy ready-made protein and add it to your diet. Protein shakes are great for snacking, plus you don't have to cook anything. Just make sure it is marked “suitable for vegetarians.” There are many of these on IHerb (I love this store more and more!), here is a link to the selection

The second way out is to completely ignore the issue of protein during fasting. There is not such a serious deficit that any irreversible changes would occur during the fasting period. Of course, if you planned to gain weight during this time, then this will not work. But, however, the caloric intake itself will not suit you for gaining weight.

How much weight can you lose while fasting?

And now about the timing and other figures. How long your post will last is up to you. I give you a menu for 7 days. Based on this diet, it’s not at all difficult to build a nutrition plan for even a month! You can simply repeat it every week, or you can make other combinations from the written dishes. Almost all breakfasts, lunches, dinners and snacks are interchangeable.

If you strictly adhere to your diet, drink enough water, and don’t forget about physical activity, then I guarantee minus 3-4 kg per month! Usually 1-1.5 kg is lost in the first week, then the minus will be less.

Briefly about the basics of a lean pp menu for weight loss

The site has detailed articles both about pp weight loss in general and about losing weight during fasting. I won’t repeat myself, but I’ll highlight the basic points:

1. We drink water daily at the rate of 30 ml per 1 kg of weight. The water must be clean without gases;
2. single serving - 500-600 ml (this is the volume of all food for one meal);
3. In total there should be a minimum of 3 and a maximum of 6 meals, the interval between them is 2-4 hours;
4. The last dose is 2-3 hours before bedtime . No “I don’t eat after 18”!

Ready-made pp-menu for 1400-1500 kcal for fasting and vegetarians

I know that for Christians, fasting is not just a refusal of meat, dairy products, eggs and fish. There are days when fish is allowed, and there are days when hot food is not allowed. This article is not about the rules of the Christian faith, by no means! This Lenten menu will not contain meat, etc. food. But it is suitable for everyone who wants to fast, regardless of religion. Vegetarians can also safely use this diet.

Before you start using this menu, I advise you to study it carefully and prepare - purchase groceries, for example, I will provide a shopping list below. There are also dishes in this diet that require preliminary preparation. Don’t be afraid, they are simple (I’m lazy in the kitchen, remember?), but, for example, in the salad with chickpeas and mung bean (from the menu of the second day), the mung bean should be sprouted. And the germination procedure takes time. Here, by the way, is about germination of mung beans.

Day one: let's start!

Today will not be very difficult if you are mentally prepared and ready for restrictions.

BREAKFAST

Oatmeal with nuts, fruits or berries in water, coffee or tea without sugar. Porridge can be sweetened with sakhzam.

From 3 tbsp. oatmeal, a glass of water, a pinch of salt, cook the porridge. Just bring to a boil, turn off, and let sit for 10 minutes. After turning off, throw in nuts (20-30 g). Add berries (100 g) and sakhzam before serving. Don't forget to add coconut or any other vegetable oil (1 tsp).

KBZHU whole serving: 368 kcal/7.3 g protein/17.8 g fat/44.8 g carbohydrates

SNACK

An appetizing fruit salad made from apple, pear, banana and a handful of any berries. Just cut everything and mix, adding 2 tsp. liquid honey. .

KBJU servings: 204/2.3/0/48.7

DINNER

A serving of pea soup without meat, 2 slices of bread. I recommend preparing the soup . From the specified amount of products you will get 4 large servings.

For lean pea soup you need:

• 1.5-2 liters of water;
• 100 g dry peas;
• 1 carrot;
• 1 onion;
• half a bell pepper;
• 3-5 potatoes;
• 5-6 pcs. prunes;
• salt, spices, herbs - to taste;
• 1.5 tbsp. vegetable oil.

It's not difficult to prepare:

1. Soak the peas in water for an hour, then rinse, add fresh water and cook until half cooked (about 20-30 minutes after boiling).
2. Then add vegetable oil, all the vegetables cut into cubes, cook for another 20 minutes, stirring.
3. Salt, add spices, prunes (can be chopped, or whole), herbs. Let it simmer for 2-3 minutes and turn it off. In 10 minutes you can have lunch.

KBJU of the whole lunch: 345/12.4/6.1/60.3

SNACK (AFTERNOON SNACK)

A cup of tea without sugar, 50 g of any nuts.

KBZHU: 256/4.9/26/3.6

DINNER

A serving of stewed cabbage with mushrooms (300 g), 2-3 pickled cucumbers or tomatoes. On the site, if necessary, there is a recipe for pickled tomatoes, as well as an explanation of why pickled vegetables are ok, but pickled vegetables are not.

For lean stewed cabbage (for 4 servings) :

• 1 kg of white cabbage;
• 1 carrot and onion;
• 1.5 tbsp. vegetable oil;
• 300 g of any fresh or frozen mushrooms;
• salt, spices, herbs - to taste.

The recipe is simple:

1. In a deep, thick-walled saucepan (you can also use a slow cooker) we put all the products except the greens.
2. Simmer for 1.5 hours, stirring, over low heat under the lid. At the end, add the greens.

KBJU per serving: 181/7.8/8/19.5

Total for the day: 35.8 g of protein, 64 g of fat, 123.9 g of carbohydrates. Calories (or rather kcal) - 1427.8 kcal. There will be approximately the same amount of calories, protein, fats and carbohydrates on other days; I won’t go into detail.

Menu for 1500 kcal per day with recipes for the week. Diet Requirements 1500 Calories

Nutritionists convince that a person should consume 2000-2500 calories daily. This indicator depends on weight, gender, lifestyle, health, age and other characteristics. If the average person reduces the value of their diet to 1,500 calories, they will begin to lose weight. In general, this diet is based on this statement.

As a rule, you can lose weight by reducing the calorie content of the menu to this indicator without even making adjustments to your diet. But in order for the “1500 calorie” diet to be as effective as possible and not cause harm to health, it is recommended to rearrange your menu in a certain way.

It is worth limiting your fat intake. It is better to avoid lard, mayonnaise, fatty sauces and their other “friends” altogether. However, a small amount of fat, especially unsaturated fat, should be left in the diet. Every day you are allowed to consume up to 20 g of nuts and up to 2 tbsp. l. vegetable oil.

It is advisable that 50% of your menu consist of complex carbohydrates, as they take the longest time to be processed by the body. About 20% is allocated to low-fat protein foods and up to 30% remains fat.

Recommended carbohydrate foods include: - rice (preferably brown), buckwheat; - solid pasta; - whole grain, bran bread; - various vegetables (but potatoes should be a rare guest on your table); - fruits and berries (except bananas, melons, grapes).

Protein products that are worth making friends with: - various fish (except salmon, herring, sturgeon); - lean meat (chicken breast, rabbit, veal, turkey); - eggs; - low-fat dairy and fermented milk products without various additives.

As for liquids, in addition to plain water, emphasis should be placed on tea and herbal infusions (try to drink everything without sugar).

During the “1500 calorie” diet, in addition to the already mentioned fatty foods, it is recommended to completely avoid all kinds of sweets, white dough, alcohol, fast food and other high-calorie foods.

It is recommended to eat meals in fractions. Eat at least 4 times a day (or better - 5). You need, as always, to drink 1.5-2 liters of clean water. It is recommended to eat food that contains a large amount of carbohydrates before 16-17 hours. And you should not eat food immediately before bed. On the 1500 calorie diet, you can lose weight for as long as it takes to achieve the desired result.

Day two: the most difficult

This day will not be easy. No, he is not hungry, but usually it is on the second day that a clear understanding comes that not all food is allowed.

BREAKFAST

Raw couscous with poppy seeds, raisins and flaxseed meal, a cup of tea or coffee without sugar. I recommend preparing the porridge the night before, it’s very simple:

1. Pour 3 tbsp into a deep plate. couscous, 2 tbsp. poppy seeds and flaxseed flour.
2. Salt, add a handful of raisins, pour in a glass of boiled warm water and mix.
3. Cover with a plate and let it sit on the kitchen table until the morning. If the house is hot, put it in the refrigerator just in case.

SNACK

Sandwich made from black bread and sliced ​​avocado. Be sure to add salt - it tastes better! Make tea or coffee with sandwiches. For one serving: 2 slices of bread and half an avocado.

DINNER

Today's lunch will be the same as yesterday - a portion of pea soup and bread. By the way, you can add any greens to the soup (parsley, arugula, garlic, onion). If you like spicy foods, then mustard or horseradish are also not prohibited - you won’t eat much, and such additives will not greatly affect the overall calorie content.

SNACK

Pumpkin baked with raisins, apples and nuts, finished portion - 250-300 g. Tea without sugar. To be honest, this recipe is one of our favorites at home right now, it turns out very tasty!

What you need (recipe for one serving ):

• pumpkin pulp - 200 g;
• 1 apple;
• a small handful of nuts and raisins;
• sahzam.

Cooking everything in the oven:

1. Place the coarsely chopped pumpkin on a baking sheet lined with parchment or silicone sheet.
2. There's also an apple, peeled and cut into 6-8 pieces.
3. Sprinkle everything with nuts and raisins. A little sakhzam if you want a sweet, sweet taste.
4. Bake at 200 degrees for 20-30 minutes.

DINNER

If you have stewed cabbage left over from yesterday, you don’t have to bother with dinner, but if not, then prepare a beetroot-chickpea salad with mung bean according to this recipe (the first in the collection).

Recipe Menu for the day 1400 || 110-50-120. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition “Menu for the day 1400 || 110-50-120.”

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

Nutrient	Quantity	Norm**	% of the norm in 100 g	% of the norm in 100 kcal	100% normal
Calorie content	107.8 kcal	1684 kcal	6.4%	5.9%	1562 g
Squirrels	8.3 g	76 g	10.9%	10.1%	916 g
Fats	3.9 g	56 g	7%	6.5%	1436 g
Carbohydrates	9.9 g	219 g	4.5%	4.2%	2212 g
Organic acids	0.2 g	~
Alimentary fiber	1.6 g	20 g	8%	7.4%	1250 g
Water	43 g	2273 g	1.9%	1.8%	5286 g
Ash	1.285 g	~
Vitamins
Vitamin A, RE	646.3 mcg	900 mcg	71.8%	66.6%	139 g
Retinol	0.604 mg	~
beta carotene	0.282 mg	5 mg	5.6%	5.2%	1773
Lutein + Zeaxanthin	41.86 mcg	~
Vitamin B1, thiamine	0.086 mg	1.5 mg	5.7%	5.3%	1744 g
Vitamin B2, riboflavin	0.215 mg	1.8 mg	11.9%	11%	837 g
Vitamin B4, choline	25.29 mg	500 mg	5.1%	4.7%	1977
Vitamin B5, pantothenic	0.361 mg	5 mg	7.2%	6.7%	1385 g
Vitamin B6, pyridoxine	0.165 mg	2 mg	8.3%	7.7%	1212 g
Vitamin B9, folates	31.301 mcg	400 mcg	7.8%	7.2%	1278 g
Vitamin B12, cobalamin	1.114 mcg	3 mcg	37.1%	34.4%	269 ​​g
Vitamin C, ascorbic acid	6.79 mg	90 mg	7.5%	7%	1325 g
Vitamin D, calciferol	1.217 mcg	10 mcg	12.2%	11.3%	822 g
Vitamin D3, cholecalciferol	0.028 mcg	~
Vitamin E, alpha tocopherol, TE	0.738 mg	15 mg	4.9%	4.5%	2033
gamma tocopherol	0.01 mg	~
Vitamin H, biotin	0.436 mcg	50 mcg	0.9%	0.8%	11468 g
Vitamin K, phylloquinone	10.3 mcg	120 mcg	8.6%	8%	1165 g
Vitamin RR, NE	2.5939 mg	20 mg	13%	12.1%	771 g
Niacin	1.171 mg	~
Betaine	0.28 mg	~
Macronutrients
Potassium, K	182 mg	2500 mg	7.3%	6.8%	1374 g
Calcium, Ca	65.92 mg	1000 mg	6.6%	6.1%	1517 g
Silicon, Si	4.31 mg	30 mg	14.4%	13.4%	696 g
Magnesium, Mg	21.5 mg	400 mg	5.4%	5%	1860
Sodium, Na	268.5 mg	1300 mg	20.7%	19.2%	484 g
Sera, S	46.91 mg	1000 mg	4.7%	4.4%	2132 g
Phosphorus, P	120.9 mg	800 mg	15.1%	14%	662 g
Chlorine, Cl	339.47 mg	2300 mg	14.8%	13.7%	678 g
Microelements
Aluminium, Al	153.6 mcg	~
Bor, B	37.7 mcg	~
Vanadium, V	10.62 mcg	~
Iron, Fe	1.617 mg	18 mg	9%	8.3%	1113 g
Yod, I	3.73 mcg	150 mcg	2.5%	2.3%	4021 g
Cobalt, Co	10.123 mcg	10 mcg	101.2%	93.9%	99 g
Lithium, Li	0.116 mcg	~
Manganese, Mn	0.2173 mg	2 mg	10.9%	10.1%	920 g
Copper, Cu	83.24 mcg	1000 mcg	8.3%	7.7%	1201 g
Molybdenum, Mo	6.871 mcg	70 mcg	9.8%	9.1%	1019 g
Nickel, Ni	10.128 mcg	~
Tin, Sn	1.9 mcg	~
Rubidium, Rb	7.1 mcg	~
Selenium, Se	7.072 mcg	55 mcg	12.9%	12%	778 g
Strontium, Sr	10.85 mcg	~
Titanium, Ti	8.98 mcg	~
Fluorine, F	20.88 mcg	4000 mcg	0.5%	0.5%	19157
Chromium, Cr	4.16 mcg	50 mcg	8.3%	7.7%	1202 g
Zinc, Zn	0.8741 mg	12 mg	7.3%	6.8%	1373 g
Zirconium, Zr	1.36 mcg	~
Digestible carbohydrates
Starch and dextrins	4.402 g	~
Mono- and disaccharides (sugars)	1.9 g	max 100 g
Glucose (dextrose)	0.237 g	~
Lactose	0.194 g	~
Sucrose	0.911 g	~
Fructose	0.156 g	~
Essential amino acids	0.175 g	~
Arginine*	0.27 g	~
Valin	0.288 g	~
Histidine*	0.135 g	~
Isoleucine	0.253 g	~
Leucine	0.424 g	~
Lysine	0.358 g	~
Methionine	0.115 g	~
Methionine + Cysteine	0.077 g	~
Threonine	0.199 g	~
Tryptophan	0.072 g	~
Phenylalanine	0.241 g	~
Phenylalanine+Tyrosine	0.212 g	~
Nonessential amino acids	0.343 g	~
Alanin	0.25 g	~
Aspartic acid	0.467 g	~
Hydroxyproline	0.003 g	~
Glycine	0.208 g	~
Glutamic acid	0.843 g	~
Proline	0.332 g	~
Serin	0.217 g	~
Tyrosine	0.188 g	~
Cysteine	0.056 g	~
Sterols (sterols)
Cholesterol	35.24 mg	max 300 mg
beta sitosterol	2.442 mg	~
Saturated fatty acids
Saturated fatty acids	1.4 g	max 18.7 g
4:0 Oil	0.037 g	~
6:0 Kapronovaya	0.023 g	~
8:0 Caprylic	0.013 g	~
10:0 Kaprinovaya	0.022 g	~
12:0 Lauric	0.041 g	~
14:0 Miristinovaya	0.134 g	~
16:0 Palmitinaya	0.493 g	~
17:0 Margarine	0.001 g	~
18:0 Stearic	0.218 g	~
20:0 Arakhinovaya	0.001 g	~
22:0 Begenovaya	0.005 g	~
Monounsaturated fatty acids	0.828 g	min 16.8 g	4.9%	4.5%
16:1 Palmitoleic	0.067 g	~
17:1 Heptadecene	0.001 g	~
18:1 Oleic (omega-9)	0.729 g	~
20:1 Gadoleic (omega-9)	0.002 g	~
Polyunsaturated fatty acids	0.633 g	from 11.2 to 20.6 g	5.7%	5.3%
18:2 Linolevaya	0.602 g	~
18:3 Linolenic	0.015 g	~
20:4 Arachidonic	0.011 g	~
22:6 Docosahexaenoic acid (DHA), Omega-3	0.001 g	~
Omega-6 fatty acids	0.6 g	from 4.7 to 16.8 g	12.8%	11.9%

Energy value Menu for the day 1400 || 110-50-120 is 107.8 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Day three: the most delicious

As my practice shows, today is usually the last day when you need to show willpower and somehow restrain yourself. Then everything is much simpler! That is why our third day will be one of the most delicious - with pancakes!

BREAKFAST

Poppy-banana pancakes, coffee or tea. It is unlikely that you have tried such pancakes somewhere - this recipe was developed by me specifically for one of the custom menus.

What you need ( for 1 serving ):

• 50 ml boiling water;
• 1 small banana;
• 20 g poppy seeds;
• a little salt;
• 2 tbsp. rice flour;
• sakhzam (I have Fitparad) to taste;
• baking powder - ½ tsp.

We prepare in 3 stages:

• First you need to pour boiling water over the poppy seeds. Let it sit and swell. 10 minutes is enough.
• Then we put it all in a blender and grind for 2-3 minutes.
• When the poppy seeds are ready, add the rest of the ingredients, blend well and fry the pancakes on both sides in an up-pan. You can lightly grease the frying pan with oil. Fire is medium, no need to cover with a lid.

SNACK

A couple of apples or one banana.

DINNER

A serving (300-350 g) of vegetarian borscht with beans (the fourth recipe in this collection), a couple of slices of bread. Prepare immediately so that there is leftover for tomorrow - the fourth day will be as free from cooking as possible.

SNACK

About 50-60 g of any nuts or peanuts, tea.

DINNER

Broccoli and beet salad. The recipe is here, called “Savory salad with beets and nuts.” Our portion is 250 g.

Day four: no cooking necessary!

Today is the day when you will fully feel how good this diet is! Lightness, cheerfulness, lots of energy and delicious healthy food! And today you will practically not cook . I want to show that proper nutrition is not about hanging out at the stove every day, as many people think.

BREAKFAST

This time we will have sandwiches for breakfast. Brown bread (2 slices), half an avocado (mash with a fork), chopped tomato, a little herbs, salt and spices. We put it all together into such beauty as in the photo below, make tea or coffee.

SNACK

Today we have a great lazy snack - a store-bought PP bar. Now there are so many options that it’s simply dizzying! There are, of course, those that have training and fitness only in their name, but there are also really cool, tasty and healthy ones. The main thing is that there is no sugar, molasses or syrup in the composition. On my Zen channel I already wrote how to choose the right delicacy, you can read it.

DINNER

We have lunch with yesterday's borscht. The portion is the same.

AFTERNOON SNACK

A handful of seeds (30-40 g) or tofu cheese (150-200 g) and tea.

DINNER

For the evening we will prepare vegetable stew. Serve with a cup of tomato juice.

Do you think I promised you a lazy menu, but I myself give you complex recipes? Don't worry, the stew only sounds like something complicated, it is prepared quickly and very simply! Especially if there is a frozen mixed vegetable. If not, then peel and cut into cubes any vegetables (carrots, cabbage, peppers, maybe 1-2 potatoes, onions, zucchini). Put it all in a thick-walled frying pan or in a slow cooker, add salt, a little water, a couple of tablespoons of vegetable oil. Simmer, stirring occasionally, for 1-1.5 hours.

LiveInternetLiveInternet

the 1400 calorie diet because you can eat almost all foods. It is important to minimize your diet - eat everything, but do not overeat. Junk foods such as fast foods, baked goods, processed foods, alcohol, and carbonated water should not be on the daily menu at all. It is better to provide the body with a large amount of useful substances, which are found in lean meats and fish, fermented milk products, vegetables, berries, fruits and herbs.

The 1400 calorie diet is not only healthy, but also delicious, so you can stick to it for a whole month. To lose five extra pounds, thirty days will be enough. Need to lose more weight? Increase your diet after a break. A prerequisite is the consumption of clean drinking water up to two liters per day. Instead of sugar, only natural honey should be added to tea or coffee. In just one week, the best results will be achieved by those who do morning exercises and walk at least twenty minutes a day or swim in the pool. With the weight loss lady all the time! For this purpose, buy a scale and you will know in grams how much weight you managed to lose in one day, in a week and, finally, in a month. Maybe you can set your own record. After all, everyone loses weight differently. The rate of weight loss depends on a number of factors: daily routine, metabolism, adherence to diet rules. At the same time, save your time: prepare simple, quick and healthy dishes!
Clearly plan your nutrition schedule, lose weight without stress and emotional disorders. Eating 1,400 calories a day every day will help you eat a safe and balanced diet. Here is a sample menu for each day: 1st day.

Breakfast: 30 g oatmeal, 1 egg, 25 g low-fat cottage cheese or cheese, 1 slice of whole grain bread. Snack: 100 g yogurt, 30 g nuts. Lunch: 150 g buckwheat, 200 g boiled chicken fillet, 200 g fresh vegetables or salad. Snack: 1 apple, 25 g white cheese, 1 slice of whole grain bread. Dinner: 150 g low-fat cottage cheese.

2nd day.

Breakfast: 200 g cheesecakes, 1 egg. Snack: 150 g fruit salad. Lunch: 200 g of rice, 150 g of fried, baked or boiled fish, 200 g of vegetable salad. Snack: 150 g of yogurt, whole grain crackers. Dinner: 200 g vegetable stew, 150 g stewed chicken.

3rd day.

Breakfast: 30 g buckwheat, 150 g kefir. Snack: 30 g nuts, 1 apple. Lunch: 200 g fish soup, 100 g buckwheat, 150 g fish. Snack: 150 g of cottage cheese, 30 g of raisins or prunes. Dinner: 200 g of vegetables: cabbage (preferably broccoli), tomato, cucumber, flax seeds.

4th day.

Breakfast: 2 scrambled eggs, 200 g of rice porridge, tea/coffee. Snack: 200 g yogurt, 100 g fruit. Lunch: 200 g of mushroom soup, 250 g of noodles with vegetables. Snack: 30 g pistachios. Dinner: 250 g baked salmon, 100 g fresh cucumbers.

5th day.

Breakfast: 200 g of zucchini pancakes, 50 g of whole grain bread. Snack: baked apple with 100 g of cottage cheese. Lunch: 200 g vegetable soup, 150 g baked salmon, 100 g fresh vegetable salad. Snack: 1 apple, 100 g cottage cheese. Dinner: 150 g of boiled chicken breast or fillet, 150 g of fresh vegetable salad.

6th day.

Breakfast: 150 g fresh carrot-apricot juice, 2 eggs with herbs. Snack: Rose hip drink, baked apple with 100 g of cottage cheese. Lunch: 200 g of pumpkin soup with carrots, bell peppers, tomatoes and herbs, 150 g of baked salmon, 200 g of boiled asparagus salad, carrots, canned peas. Snack: dried fruit compote, 150 g of yogurt with muesli. Dinner: 100 g chicken shashlik, 200 g salad of bell peppers, tomatoes, herbs.

7th day.

Breakfast: 100 g of rice porridge, 50 g of lean fish in any form, 150 g of peach or tomato juice. Snack: 200 ml cocoa with milk, whole grain cracker. Lunch: 200 g of cauliflower soup with herbs, 100 g of grilled beef steak, 150 g of boiled cauliflower salad, radishes and herbs. Snack: 150 g yogurt, 30 g raisins or prunes. Dinner: 200 g of any low-fat baked fish, green tea with thyme.
I began to gather all my willpower into a fist. And purposefully go towards your goal. It is not difficult to achieve the desired result. After the week has passed, repeat the course of simple dishes again from the first day. All recipes for their preparation are simple. Such a varied low-calorie menu will saturate the body with proteins and carbohydrates. At the same time, those who are losing weight will be full. You can use any recipe to make pancakes, soups or baked fish. To salads made from fresh vegetables, add 1 teaspoon of olive oil or sprinkle with lemon juice; in extreme cases, replace with 1 teaspoon of vegetable oil. Potatoes, onions, carrots, and cabbage are allowed in soups. SOURCE Here's another sample menu:

Day five: every day it gets easier

Well, shall we continue? Not hungry?

BREAKFAST

In the morning, make yourself chocolate oatmeal with banana and nuts.

You will need (for one serving):

• 200 ml water;
• 4 tbsp. oatmeal;
• 1 tsp cocoa;
• half a banana;
• a pinch of salt;
• sahzam to taste.

How to cook:

1. Place everything except the banana and sakhzam into a saucepan and cook for 5 minutes after boiling.
2. Let it stand for another 7-10 minutes, add finely chopped banana and sweetener.
3. We make tea/coffee and have breakfast.

SNACK

Let's snack on a banana-orange smoothie with cranberries (here is the first recipe in the collection).

DINNER

For lunch, I suggest making buckwheat with mushrooms. The site has a selection of vegetarian recipes, but they are not entirely suitable for Lent, since the ingredients include dairy products. I advise you to replace butter with vegetable oil in this recipe (the first one in the article) and then the rules of fasting will not be violated.

Our portion of ready-made buckwheat is 300 g. You can accompany it with a glass of tomato juice or 100-150 g of some pickled vegetables.

AFTERNOON SNACK

Apple baked with nuts and honey, tea. It's not difficult to prepare:

1. Cut the apple (take 2 pieces per serving) in half and carefully remove the core.
2. Place on a baking sheet lined with parchment.
3. Place nuts in the hole and add a little honey.
4. Bake in the oven for 20 minutes at 200 degrees.

DINNER

For dinner, prepare a vinaigrette - a classic on any Lenten or vegetarian menu. Here are the recipes, take your pick. Serving for dinner - 250-300 g.

Monday

1 meal

• Cottage cheese 2% – 190 g
• Sour cream 15% – 60 g
• Dill, salt and garlic (optional) - to taste

2 meals

• 1 serving of fruit from the list

3rd meal

• Chicken fillet – 100 g
• Buckwheat – 30 g
• Onion - 50 g

4 meals

• Yogurt 2.5% – 250 g

5 meals

• Tomato – 100 g
• Cucumber – 100 g
• Bell pepper – 100 g
• Onion - 50 g
• Cheese cheese - 30 g
• Olives - 10 g
• Vegetable oil - 8 g
• Vinegar, salt, pepper - to taste

Bake the peppers in the oven at 200 degrees for about 25 minutes. Wrap the finished pepper in a bag and leave for 10 minutes (this will make it easier to remove the skin). Peel the peppers and cut into long strips. Grate the cheese on a coarse grater. Cut the onion into thin feathers. Cut the tomatoes into slices. Peel the cucumbers and cut into half circles. In a large bowl, combine tomatoes, cucumbers, peppers and onions. Add vinegar and olive oil to taste, salt and pepper, stir. Sprinkle the salad with cheese and garnish with olives.

6 meals

• Chicken fillet – 120 g
• Chinese cabbage - 100 g
• Champignons – 100 g

Marinate the fillet in spices, bake in the oven, serve with a side dish of stewed vegetables (cabbage, mushrooms).

Day six: a day off!

I hope you have a day off today. If not, swap it with anyone else. Why is that? Because today we will be baking! Or rather, apple charlotte.

BREAKFAST

We will have breakfast with avocado sandwiches and tea/coffee. And immediately after breakfast you can start preparing charlotte.

SNACK

A piece of charlotte and a cup of tea.

Recipe for lean pp-charlotte for 2 servings:

• 2-3 large apples
• cinnamon - 1 tsp.
• Fitparad No. 7 - 4-5 scoops or to taste
• vanillin - on the tip of a knife
• a pinch of salt
• baking powder - 1 tsp.
• 4-5 tbsp. rice flour

Cooking process:

1. Peel and seed the apples and cut them into cubes. Mix with cinnamon, sakhzam, salt and vanilla. Let it sit and release the juice. This will take 20-30 minutes.
2. Next, add flour, baking powder, mix well and transfer the dough into any suitable form. Silicone ones for PP baking are the best, you don’t need to lubricate them with anything, nothing will stick anyway.
3. Place in the oven, preheated to 170 degrees, cook for half an hour.

DINNER

Let's cook pickle soup for lunch. For a change, I’m sharing a video recipe. I cook it the same way, just don’t fry it too much - just sauté the vegetables.

Portion - 300 ml. For pickle sauce, 2 slices of bread, fresh herbs.

SNACK

Since today is our day off, we will prepare not only pastries, but also pp-jelly beans. I give you 3 recipes to choose from, choose any one from this article except the last one. Our portion is 200 g!

Please note that the recipe specifies exactly agar-agar. It is not replaced with gelatin during fasting, since gelatin is an animal product.

DINNER

For dinner, let's make a delicious avocado salad.

What do you need:

• avocado - half a large one
• 2 medium tomatoes
• a handful of any greens
• dressing -1 tsp. grain mustard, 0.5 tsp. lemon juice, 1 tsp. vegetable oil

We peel the avocado, cut it into pieces, chop the tomatoes too, put it on a plate along with the herbs and pour over the dressing. Salt - to taste.

Dinner

For dinner we give preference to protein foods and vegetables. An omelette is not festive. But a frittata (the same omelette, only baked) is a different matter. And it’s also healthier – after all, baking is healthier than frying.

Fluffy frittata with asparagus

Number of servings:	4
Serving weight:	150 g
Calorie content per serving:	280 kcal

Ingredients

asparagus	150 g
Cherry tomatoes	12 pcs.
eggs	6 pcs.
salt, pepper, olive oil	taste

• 1 Preheat the oven to 200 degrees.
• 2Wash the asparagus and break off the hard ends. Cut it lengthwise and, if it is too long, in half. In a dry grill pan, fry the asparagus for 5-7 minutes on each side.
• 3Grease an oven-safe pan (without plastic on the handle) or a baking dish with olive oil. Place the tomatoes cut in half. Place asparagus on top. Beat the eggs with salt and pepper and carefully pour over the asparagus and tomatoes.
• 4Place on the stove so that the bottom layer of eggs sets. Then place in the oven for 15 minutes or until the frittata is completely cooked.

Total: 1400 kcal

We remind you that diet depends on many variables. We just provide a base from which you can build. If you don't have enough calories, increase your portions, allow yourself more fruit, add 20 g of dark chocolate as a dessert or a slice of whole grain bread for dinner. Experiment, but listen to your body.

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Day seven: final

Today is the last day of our week of fasting. Then you can repeat everything in order or swap the days. I recommend taking measurements in the morning. I'm sure both the scales and the measuring tape will please you.

BREAKFAST

Today you can make yourself any breakfast from those described in previous days. But if you want, bake peanut cookies using this recipe.

SNACK

A couple of fruits, maybe in the form of a fruit salad.

DINNER

For lunch, I suggest making potato pancakes (here is the first recipe). They are delicious served with tomato juice.

SNACK

Nuts (40-50 g), tea.

DINNER

Bean salad prepared according to the first recipe from this collection. Serving: 250 g of prepared salad. Serve it with fresh or pickled vegetables.

Well, wasn't it difficult? I hope you enjoy the food on this Lenten menu. If you have questions, feel free to ask them in the comments, I will try to answer as quickly as possible.

List of products for the Lenten menu

In principle, there are no exotic or expensive foods in the diet. Well, maybe only mung beans, chickpeas and tofu cheese, but it’s not difficult to buy them in 2021. Avocado, I think, has also become quite familiar to many. Everything else is usually in our kitchen. Just in case, I compiled a list of products for our menu:

• oatmeal;
• couscous;
• buckwheat;
• rice flour;
• fruits, berries - in season;
• fresh vegetables (onions, carrots, beets, cabbage, cucumbers/tomatoes, bell peppers, etc.)
• pickled vegetables (cucumbers, cabbage, tomatoes);
• various greens (I like ready-made mixes in supermarkets);
• any nuts;
• chickpeas, mung beans;
• tofu cheese;
• beans;
• mushrooms;
• avocado;
• vegetable oil (a couple of types, so that you can use it both for salads and for cooking);
• cocoa, baking powder, sahzam.

By the way, usually the cost of a pp-ration is cheaper than the cost of a traditional food set! This is noted by many who switch to proper nutrition. I wonder how it will work out for you?

Menu for the week: 1400 calories

Within a week you will need:

bell pepper	150 g
Broccoli	100 g
Bulgur	40 g
Hercules	40 g
Beef/veal	440 g
Buckwheat	70 g
Turkey fillet	920 g
Yogurt 2.5%	100 g
Zucchini	100 g
Cabbage	300 g
Quinoa	40 g
Chicken fillet	590 g
Pita	120 g
Red onion (can be replaced with regular onion)	60 g
Bulb onions	180 g
Pasta t/s	40 g
Olives	10 g
Vegetable oil	50 g
Butter	6 g
Milk 2.5%	400 g
Carrot	350 g
Flour (oatmeal, rice, corn, white flour, etc.)	45 g
Frozen vegetables	150 g
cucumbers	1150 g
Walnuts	10 g
Tomatoes	950 g
Rice (brown, red, wild)	100 g
Red fish (pink salmon/chum salmon/trout)	1330 g
Ryazhenka 4%	350 g
Salad	1 bunch
Beet	100 g
Cream 10%	15 g
Sour cream 15%	100 g
Hard cheese	130 g
Cottage cheese 2%	800 g
Green beans	150 g
Fruits	4.5 servings
Bread c/w, Borodinsky	30 g
Bread Dr. Koerner	8 pcs
Champignon	200 g
Spinach	1 bunch
Apple green	200 g
Eggs	13 pcs

And also: salt, black pepper, chili pepper, spices, poultry spices, sweetener, cinnamon, garlic, vinegar, green onions, parsley, lemon juice, soy sauce, mustard (no sugar included) - to taste.

MONDAY

1 meal

Syrniki:

• Egg - 2 pcs
• Flour (oatmeal, rice, corn) - 20 g
• Cottage cheese 2% – 180 g
• Cinnamon, sweetener - to taste

Mix all the ingredients, form cheesecakes and bake them in a frying pan or in the oven.

2 meals

• 1 serving of fruit from the list

3rd meal

• Turkey fillet – 170 g
• Egg white - 1 pc.
• Flour (oatmeal, rice, corn) - 10 g
• Buckwheat – 30 g
• Cabbage - 100 g
• Cucumbers – 100 g
• Tomatoes - 100 g

Beat the fillet, add salt and roll in flour. Beat the whites with a fork. Chop the greens and tomatoes. Place meat, tomatoes and herbs on a plate with protein. Pour everything into a heated frying pan. Fry in a frying pan on both sides. Serve with buckwheat.

4 meals

• Ryazhenka 4% – 250 g

5 meals

• Champignons – 100 g
• Turkey fillet – 100 g
• Tomatoes - 100 g
• Bread, c/w, Borodinsky - 30 g
• Olives - 10 g
• Walnuts – 10 g
• Vegetable oil - 3 g
• Lemon juice, salt - to taste

Boil turkey fillet in salted water, cool and cut into cubes. Cut the champignons into small pieces, add a little salt and fry in a frying pan. Also cut the tomatoes into cubes. Add olives to the chopped ingredients, season with lemon juice and sprinkle with walnuts.

6 meals

• Turkey fillet – 150 g
• Hard cheese – 15 g
• Vegetable oil - 3 g
• Cucumbers – 100 g
• Tomatoes - 100 g
• Spinach
• Soy sauce, mustard, green onions, salt, spices - to taste

Cut the fillet, marinated in advance in soy sauce and spices in the middle, not all the way through, and open it like a book. Place spinach, chopped onion, and cheese inside the “book.” Secure the edges of the “book” with toothpicks. Place the prepared meat on a baking sheet greased with vegetable oil, coat with mustard, and bake in the oven until cooked. Serve with sliced ​​vegetables as a side dish.

TUESDAY

1 meal

Lavash with omelette:

• Egg - 1 pc.
• Egg white - 2 pcs
• Cottage cheese 2% – 150 g
• Milk 2.5% – 100 g
• Cucumber – 100 g
• Lavash – 40 g
• Greens, salt - to taste

Beat the egg, whites, cottage cheese and milk until smooth. Pour the mixture into the pan and cover with a lid. At the end, sprinkle with herbs. The omelette can be wrapped in pita bread, or pita bread in an omelette, or simply eaten separately. Cut the cucumber into long slices and also wrap in an omelette.

2 meals

• 1 serving of fruit from the list

3rd meal

• Chicken fillet – 140 g
• Broccoli – 100 g
• Rice - 30 g
• Cream 10% – 15 g
• Hard cheese – 15 g
• Butter/vegetable oil - 2 g (for greasing)
• Salt, pepper - to taste

Boil chicken fillet, rice and broccoli until tender, cool. Cut the chicken fillet into cubes, divide the broccoli into florets. Mix chicken, rice and broccoli, add salt and pepper, pour in cream and mix again.

Grease a baking dish with oil, place the resulting mixture in it, and bake in the oven for 20-25 minutes.

4 meals

• Yogurt 2.5% – 100 g

5 meals

• Chicken fillet – 50 g
• Tomatoes - 100 g
• Cucumbers – 100 g
• Hard cheese - 10 g
• Vegetable oil - 3 g
• Salad
• Lemon juice, salt, spices - to taste

Cut the chicken into cubes and fry in a frying pan until cooked, cool. Cut the lettuce, cucumbers and tomatoes and place on a plate. Place chicken and thin slices of cheese on top.

To make the dressing, mix the oil, lemon juice, salt and spices, beat with a fork until the mixture becomes thick. Dress the salad.

6 meals

• Chicken fillet – 100 g
• Tomatoes - 100 g
• Champignons – 100 g
• Onions - 30 g
• Hard cheese - 10 g
• Mustard, salt, spices - to taste

Cut the chicken fillet into portions, beat, pepper and salt, coat with mustard. Cut the onion into rings and fry, cut the champignons into slices and fry separately, tomatoes into half rings, grate the cheese on a coarse grater. Layer on the prepared meat: mushrooms, onions, tomatoes and cheese on top. Bake the meat in French in the oven for 20-25 minutes.

WEDNESDAY

1 meal

• Bread Dr. Koerner - 2 pcs.
• Red fish (pink salmon, chum salmon, trout) - 115 g
• Butter - 3 g
• Greenery
• Salt

Pre-marinate the fish: cut the fish into thin slices, sprinkle with salt on both sides. Place in a container, put under a press and put in the refrigerator overnight. The fish is ready in the morning.

2 meals

• Bread Dr. Koerner - 2 pcs.
• Red fish (pink salmon, chum salmon, trout) - 115 g
• Butter - 3 g
• Greenery

3rd meal

• Red fish (pink salmon, chum salmon, trout) – 210 g
• Pasta t/s – 40 g
• Cucumbers – 100 g
• Tomatoes - 100 g

4 meals

• Ryazhenka 4% – 100 g

5 meals

• Red fish (pink salmon, chum salmon, trout) - 110 g
• Tomatoes - 100 g
• Onions - 30 g
• Sour cream 15% – 20 g
• Ground black pepper - to taste

Cut the onion into half rings, fish and tomatoes into squares, season the resulting salad with sour cream and pepper to taste.

6 meals

• Red fish (pink salmon, chum salmon, trout) - 110 g
• Onions - 30 g
• Lemon juice, salt, pepper - to taste

Finely chop the onion, season with lemon juice and mash. Season the fish with salt and pepper and place it on foil, first making sides so that the juice does not leak out. Pour the marinade over the fish and place the onion on top.

Bake in the oven at 190 degrees for 30-40 minutes.

THURSDAY

1 meal

Omelette roll

• Egg - 2 pcs
• Milk 2.5% – 100 g
• Flour (corn, rice, oatmeal) - 15 g
• Tomatoes – 50 g
• Bell pepper – 50 g
• Red fish (pink salmon, chum salmon, trout) - 70 g
• Herbs, salt, spices - to taste

Beat eggs with milk and flour and pour into a frying pan. Place vegetables on top (diced tomatoes, bell peppers, herbs) and slices of lightly salted fish, carefully wrap the omelette in a roll.

2 meals

• Lightly salted red fish (pink salmon, chum salmon, trout) - 100 g
• Bread Dr. Koerner - 2 pcs.
• Cucumber – 50 g
• Lettuce leaves
• 0.5 servings of fruit from the list

3rd meal

• Turkey fillet – 125 g
• Buckwheat – 40 g
• Vegetable oil - 9 g

4 meals

• Turkey fillet – 250 g
• Carrots – 100 g
• Beetroot – 100 g
• Sour cream 15% – 40 g
• Salt, pepper - to taste

Ingredients are indicated for 2 servings.

Boil turkey, beets and carrots, cool and cut into cubes. Season with sour cream, salt and pepper to taste.

5 meals

• 2 servings of turkey salad

6 meals

Turkey stewed with vegetables:

• Turkey fillet – 125 g
• Bell pepper – 100 g
• Zucchini - 100 g
• Onions - 30 g
• Carrots – 50 g
• Vegetable oil - 9 g

FRIDAY

1 meal

• Hercules - 40 g
• Milk 2.5% – 100 g
• Cottage cheese 2% – 150 g
• 0.5 servings of fruit from the list
• Sweetener - to taste

Pour hot milk over the rolled oats and cover with a lid, leaving for 5 minutes. Add cottage cheese, sweetener, mix, sprinkle with fruit.

2 meals

• Hard cheese - 50 g

3rd meal

• Red fish fillet (pink salmon, chum salmon, trout) - 250 g (for 2 meals)
• Garlic, lemon juice, mustard, salt, chili pepper, ground black pepper, parsley - to taste
• Rice - 40 g
• Cucumbers – 100 g
• Tomatoes - 100 g
• Vegetable oil - 5 g

We prepare fish for 2 meals, 125 g each.

Make the marinade: finely chop the garlic, add mustard, lemon juice, salt and pepper. Lubricate the fish with marinade and let it sit until the marinade is absorbed. Bake the fish in the oven for 12 minutes.

Serve with rice and vegetable salad as a side dish.

4 meals

Roll with fish (we make 2 rolls at once for 2 meals, ingredients are indicated for 2 servings):

• Lavash – 80 g
• Lightly salted red fish (pink salmon, chum salmon, trout) - 250 g
• Salad
• Cucumber – 100 g

5 meals

• 2 fish rolls

6 meals

• 2 servings of baked fish

SATURDAY

1 meal

• Rice - 30 g
• Frozen vegetables - 150 g
• Egg - 2 pcs
• Egg white - 3 pcs
• Milk 2.5% – 100 g
• Salt, spices - to taste
• Vegetable oil - for lubrication

Boil the rice until tender (do not add salt). Mix boiled rice with frozen vegetables and place in a greased baking dish. Beat eggs, whites and milk with salt and spices. Pour the resulting mixture over rice and vegetables, bake in the oven until cooked.

2 meals

• 0.5 servings of fruit from the list
• Cottage cheese 2% – 120 g

3rd meal

• Beef – 110 g
• Bulgur – 40 g
• Mustard (preferably beans) - to taste
• Cabbage - 100 g
• Carrots – 100 g
• Vegetable oil - 4 g
• Salt, spices - to taste

You can take 220 g of meat for 2 servings.

Place the meat in a pan of water, bring to a boil and cook for a couple of minutes, then drain. Rub the meat with mustard, salt and pepper. Place the meat on a baking sheet and wrap it in foil, bake in the oven at 170 degrees. 5 minutes before cooking, remove the foil from the meat to get a nice crust.

Serve with bulgur and vegetable salad.

4 meals

Beef salad:

• Beef – 220 g
• Green apple – 200 g
• Cucumber – 200 g
• Red onion – 60 g
• Sour cream 15% – 40 g
• Vegetable oil - 3 g (for marinade)
• Mustard, ground black pepper, vinegar - to taste

Ingredients are indicated for 2 meals.

Bake or boil the meat, cool and cut into thin cubes. Cut the cucumber and apple into strips, and the onion into half rings. Pickle chopped onions in a mixture of salt, vinegar and oil. Mix pickled onions with the rest of the ingredients, season with sour cream, salt and pepper to taste.

5 meals

• 2 servings of beef salad

6 meals

• 2 servings of baked beef - 110 g
• Cabbage - 100 g
• Carrots – 100 g
• Vegetable oil - 4 g

SUNDAY

1 meal

• Cottage cheese 2% – 200 g
• Egg - 1 pc.
• Sweetener, salt - to taste
• 1 serving of fruit from the list

Beat cottage cheese with egg, sweetener and a pinch of salt. Pour into a pan lined with parchment and bake in the oven. Let cool and serve in portions with fruit.

2 meals

• LONG AWAITED CHEAT MIL!!!

3rd meal

• Chicken fillet - 240 g (for 2 meals)
• Onions - 60 g (for 2 meals)
• Quinoa – 40 g
• Cucumbers – 100 g
• Tomatoes - 100 g
• Vegetable oil - 3 g
• Soy sauce, poultry spices, herbs, salt - to taste

We will cook the chicken for 2 meals at once. Cut the chicken fillet into cubes, and the onion into half rings. Add salt, poultry spices and soy sauce. We form a boat out of foil, put the chicken and onions there and bake until done.

Serve with quinoa and vegetable salad.

4 meals

• Bread Dr. Koerner - 2 pcs.

5 meals

• Chicken fillet – 60 g
• Cucumber – 100 g
• Hard cheese - 30 g
• Vegetable oil - 5 g
• Spinach (can be replaced with salad)
• Pepper, lemon juice, soy sauce - to taste

Boil the chicken fillet, cool and disassemble into fibers. Grate the cucumber and cheese on a coarse grater. Separately make the dressing by mixing oil, lemon juice, soy sauce and spices. Dress the salad. Place spinach on a plate and top with salad.

6 meals

• 2 servings of chicken baked with onions
• Green beans - 150 g