Balanced nutrition: ready-made menu for a week for women

A balanced diet for weight loss for a month is the most effective nutrition for achieving the desired weight. Instructions for use, help with a food table, a balanced protein diet and other varieties with a menu for the month, week or every day. Go!

Hello friends! The number of weight loss methods available can be confusing for anyone. Some are ideal for achieving express results, others for active physical activity. The search for a universal diet that meets the needs of every person has been going on for many years. What should an ideal balanced diet include for a month or week? This information can change your views on the fight against excess weight.

Rule 1. Eat as much as you need

And we're not talking about hunger. A person’s daily diet should contain as many calories as he can burn during that day.

. Otherwise, you will either start to lose weight or gain weight. And, most likely, gain weight, since a modern person moves very little and does not forget to eat.

The energy value of foods and energy consumption are measured in calories. You will spend from 1200 kilocalories per day, which includes basic expenses for maintaining the body’s work and temperature, as well as minimal physical activity. The more you move, the more calories you can afford.

The ABCs of healthy eating

20 simple facts about how to eat right will help you build a balanced diet for health and well-being.

The databases on our website will help you comply with this rule: the most accurate table of calorie content of foods, which was prepared with the support of the Research Institute of Nutrition of the Russian Academy of Medical Sciences, and a table of calorie consumption for various activities: from washing dishes to skiing.

Optimal meal plan

Breakfast is the most important meal of the day and should not be skipped. The calorie content of breakfast should be 400 kcal.

The following products must be selected for the joint venture. The best option is porridge: buckwheat, corn, oatmeal. It is recommended to add berries, fruits, honey and nuts to it.

For lunch, vegetable dishes and side dishes of cereals and hard pasta would be appropriate. Fresh herbs and mushrooms are tasty and healthy.

It is best to have a light vegetable salad and protein foods for dinner. If you really want to eat before bed, you can snack on a small handful of almonds. It is rich in protein and magnesium, helps relax muscles and helps you fall asleep quickly.

Approximate menu for a week

A sample menu for the week would look like this:

1. Breakfast dishes:

• porridge with honey or cottage cheese, juice from natural fruits;
• sandwich with low-fat cheese, tea, 1 large orange;
• nuts, casserole (cottage cheese), green tea;
• omelette, shortbread cookies, tea;
• pancakes with curd filling, coffee beans, tangerines.

1. Lunch dishes:

• chicken broth with noodles, vegetable salad, baked turkey;
• mushroom soup, vegetable stew, fruit salad, juices;
• buckwheat soup, oatmeal, boiled beef, berry juice;
• vegetable soup, steamed fish, bread (without yeast), compotes;
• beans, boiled meat, vegetable salad, fruit.

1. Dishes for dinner:

• seafood salad, cottage cheese casserole with carrots, compote;
• porridge, vegetable salad;
• boiled chicken fillet, Greek salad, green tea;
• vinaigrette seasoned with sunflower oil, baked fish, 100 g of cottage cheese;
• stewed vegetables, jelly.

Menu for the week, budget option

The weekly diet can be displayed in the following table:

Sample menu for a week for losing weight

To lose weight, you need to eat a balanced diet and eat low-calorie foods.

Approximate daily menu for a week to maintain weight at the same level

To keep yourself in good shape, you should do a set of exercises and diet every day. Sample menu:

Example of a daily diet

A balanced breakfast plays an important role in a complete diet. Approximate diet:

Rule 5. Eat more often

Paradoxically, in order not to gain weight, you need to eat more often

. Have a hearty breakfast and then eat small meals 4-5 times a day. This way you will never feel hungry and will be able to control the quality and quantity of food you eat.

How to give up excess sugar

Tea with sweets is a common ritual. But the amount of sugar in the diet must be reduced - it leads to excess weight. Find out how you can control your sugar calories.

Balanced diet for weight loss for a month - menu

Eating the same foods for a long time can get pretty boring for anyone. To avoid this, you need to change your main products once a week. A diet should be fun, so don’t torture yourself with the same menu. Example of main meals:

• Breakfast. In the morning, you need to get nutrients to recharge yourself with the energy you need. Low-fat cottage cheese, berries, fruits, oatmeal, a glass of milk, kefir or yogurt, and a handful of nuts are excellent options for a morning meal. No cereal or sandwiches!
• Lunch. It is recommended to have a second breakfast only if you feel hungry. Typically, this is a small snack that includes a few apples or other favorite fruits, or nuts, or vegetable salads.
• Dinner. The human body cannot function stably without liquid food. It is good for the stomach to prepare soups based on vegetables, meat, and with the addition of vegetables. As a tasty replacement, you can always prepare buckwheat or rice porridge. You should develop the habit of making vegetable salads. They are served before the main meal, reducing the serving size. Don’t forget about meat, which is best boiled, baked in the oven, or added to a dish.
• Afternoon snack. This meal should in no way interrupt your appetite before dinner. Otherwise, the established mode may go astray, which will lead to zero results. Therefore, a glass of kefir or yogurt is good for an afternoon snack.
• Dinner. The last meal should be two hours before bedtime. Then you sleep better and your stomach is easier. For the evening you should cook fish in foil with lemon juice, chicken with vegetables, white rice with beef, buckwheat. The main thing is to combine the consumption of lean meat with a dietary side dish and vegetable salad. Before going to bed, it is better to drink warm milk or a glass of kefir.

Rule 7. Limit fat content

Fat is essential: Sunflower, olive, corn oils and fish oils contain vitamins and essential fatty acids. However, in the daily diet of a city dweller there is an excess of fat without any useful load.

, but brings it closer to atherosclerosis and coronary heart disease.

Choose foods with a low percentage of fat, replace fried foods with boiled or baked ones, and use non-stick cookware to reduce the amount of fat when cooking. Remember that vegetable oils also contain fat, and limit yourself to a teaspoon of oil per person when dressing your salad.

Basic principles of proper nutrition

The main principle of proper nutrition is maintaining a balance between the consumption of proteins, fats and carbohydrates. On average, the total number of calories consumed per day is 2000. Of these, 45–65% comes from carbohydrates, 20–35% from fats and 10–35% from proteins. With such a system, the body receives all the beneficial substances in the required doses.

In addition to proteins, fats and carbohydrates, you need to add fiber and foods containing vitamins and microelements that the body needs for life to the menu.

In addition to maintaining a balance between minerals, it is necessary to control the amount of calories consumed. Eliminate unhealthy foods from your diet: high-fat foods, flour products, fast food, sweets, carbonated drinks. Reduce the amount of salt in your diet to a minimum. The fact is that salt retains fluid in the body - this leads to edema.

Restrictions also apply to serving sizes - 250–300 grams. In this case, it is necessary to eat in small portions - it is recommended to eat every 2–2.5 hours.

In addition to nutrition, do not forget that you need to drink 2 liters of fluid daily. Water cleanses the body of toxins and removes harmful substances.

The table below shows foods that are allowed and prohibited when losing weight.