Menu for a week with a balanced diet. Balanced nutrition formula. Balanced diet menu for a week for weight loss

Today, most young married women are interested in mastering time management at home. Keeping up with everything, trying to run a household economically and at the same time remaining attractive is not an easy task. Every housewife knows how much time it takes to cook and run around supermarkets after work. By learning how to create a weekly menu for your family, you will immediately solve several problems: save time, money and get rid of unnecessary workload.

Organizing and planning your family diet helps you save time and money.

Planning a menu for several days will save you from having to decide every day what to cook for breakfast, lunch, and dinner. This approach to cooking has a number of advantages - saving time and money. At the same time, you will be able to fulfill a long-standing dream - to switch your household to a healthy diet.

Save time

Switching to purchasing products according to a list saves a lot of time. How does it usually happen? An inexperienced housewife makes spontaneous purchases, and then decides at home what can be prepared from it. In addition, he spends time searching for an interesting recipe on the Internet. As a result, we spend most of our free time near the stove.

You need to do everything the other way around. First, we create a weekly menu for the family with recipes, and then we buy the necessary products for it. This way you can prepare some meals ahead. You won't have to run to the supermarket again if you forgot to buy something in a hurry. Cooking will turn into a deliberate process. Thanks to this planning, you can arrange a more gentle work schedule in the kitchen.

Financial benefit

Spontaneous grocery shopping has another unpleasant side. Have you noticed that when you enter the store just to buy bread and dairy products, you take out a whole cart? And then it turns out that only part of the contents will be eaten. And the rest will deteriorate. After all, each product has its own expiration date.

Sometimes women, tired after a day of work, in the desire to cook something quickly, buy semi-finished products or all sorts of “goodies”. They are not cheap. And their health benefits are questionable. Such unplanned expenses always hit the family budget.

If you create a weekly menu for your family in advance and make purchases based on it, the savings will be significant. For example, a year of such a deliberate approach to expenses will allow you to save for a long-awaited vacation, which was previously not available due to lack of finances.

Balanced and healthy diet

Another important advantage in diet planning is the opportunity to create a more healthy menu for all family members and join in a healthy lifestyle. For those who want to lose excess weight, this is a must.

When creating a sample menu for the week, it is important to consider several factors

If there are only healthy foods in the refrigerator, then you will not have any opportunity to eat something that is not permissible.

A balanced menu for the week for the whole family is a chance to switch to a healthier diet. It will be easier for you to control the amount of food you eat. You will be able to plan your menu for the whole day so that your diet will become more varied. After a few months, you will notice that giving up chaotic eating will have a beneficial effect on your health and appearance.

Planning a weekly menu includes 3 key points:

• Selecting recipes suitable for a specific family. Based on the selected recipes, create a list of dishes. Here you can enter dishes that are especially popular among family members. Ideally, for everyone. If you're unlucky, you can cook your favorite dishes one at a time. You can choose the recipes you want to master. In order to save time, it is worth alternating complex dishes with simple ones that will take a minimum of time.
• Make a list of ingredients using ingredients.
• Decide on their quantity and the required amount. Take this list to the supermarket. It is worth timing this event to coincide with the time when there are promotions in stores. Under no circumstances change the list on the fly. Consistency is an important point in planning.

You can do it differently. Carry out preparatory work. For a month, write down every day all the products you purchased, their quantity, and cost. At the end of the month, analyze the information received. You will immediately notice which products were extra, where you spent more than you needed (spontaneous purchases). It will become clear to you how often you buy, for example, dairy products and cereals. Inspect the refrigerator, all kitchen cabinets, and take into account all remaining supplies that have not expired.

Once you get used to shopping from a list, you can adjust your entries over time.

Making a grocery list

After drawing up a menu plan, you need to make a list of products necessary for its preparation.

When creating a simple weekly menu for your family, focus on the tastes of your household. Family income also needs to be taken into account. The time of year plays an important factor in compiling the list: it is better to buy fruits and vegetables that are in season. If you want not only to save money, but also to accustom your household to a healthy lifestyle, then give preference to healthy products.

Your cart should contain:

• low fat fermented milk products;
• eggs;
• meat (preferably chicken or turkey);
• fatty sea fish, seafood;
• various cereals;
• vegetables, herbs, fruits, berries;
• spices, herbs;
• vegetable oil;
• whole wheat bread;
• nuts, dried apricots, raisins;
• low-calorie sweets, honey.

If holidays are planned or guests are planned, then you need to draw up an additional list of products.

Selecting a convenient menu form

Now on the Internet you can download various programs with a calorie calculator or recipes indicating the quantities of ingredients. Use them to save time. A ready-made menu for a week for a family can become decor for the kitchen if you decorate it like in a restaurant. More practical housewives will opt for an electronic menu or one written down in a diary. For ease of planning, it is worth combining the list of dishes with the recipe.

Each family has its own taste preferences. Therefore, we offer one of many options.

From the presented weekly home menu for the family, we will select several dishes that can be prepared in a matter of minutes.

Oat pancakes

Ingredients (for 1 serving) - 1 egg, 3 tbsp. spoons of oatmeal, 1 tbsp. spoon of sugar.

Preparation – Grind the flakes, add egg, sugar, beat with a mixer. Leave for 5-10 minutes to swell. Then fry as usual pancakes.

Champignon puree soup

Ingredients – 300 g champignons, 3 potatoes, 2 onions, 300 ml 20% cream, vegetable oil, salt, black pepper, ground nutmeg (optional).

Preparation – Boil the potatoes. Peel the onions, mushrooms, chop everything coarsely. Fry the onion until transparent, then add champignons and spices. Fry, stirring, until the mushrooms are ready. Combine boiled potatoes, a glass of potato broth, fried mushrooms with onions, and cream. Beat with a mixer. If the puree soup is too thick, add a little more potato broth.

25 . 04.2017

A tale about a balanced diet for weight loss, the menu for the week is posted below. You will learn how to properly balance the diet for men and women, the basic principle of nutrition for weight loss and 1500 kcal - whether this is a lot or not. Go!

An old joke about a “new diet for weight loss”: “3 days only juices, 5 days only porridge, 7 days only apples. Then 9 days, then 40 days...”

Hello friends! Let's talk seriously. There is a long-proven balanced diet for weight loss, a menu for a week and even a month, with which you can get rid of excesses without taking things to extremes. It can't even be called a diet. This is a general trend in healthy eating that takes into account all our needs.

A tale about a wise gardener and our blooming body

Every gardener knows that excess moisture and fertilizers are just as harmful as too little. When taking care of plants, we look into smart books and calculate which flower needs what. Don't we ourselves deserve the same careful, competent care?

It will look something like this (I’m taking the figures for an average statistical person with a sedentary lifestyle, who normally consumes about 2500 kcal per day):

• for working and active men - an average of 95-100 g of protein (60% animal origin);
• 90 g (30% - vegetable);
• 250 g.

In total it should be about 2200 kcal instead of 2500.

For women, all values ​​are reduced by 10%. The fair sex, unfortunately, accumulates fat more easily and uses it up more slowly. This has to be taken into account.

Both of them need at least 2 liters of liquid (not taking into account soups and other semi-liquid foods), salt - about 8 g. Stimulating the appetite, spicy dishes are completely excluded. How much water to drink to lose weight and why, I wrote.

The amount of dietary fiber should increase significantly. This topic has already been covered in this one.

General principles for selecting dishes

We prepare food that needs heat treatment as follows:

• cook;
• stew;
• bake.

It is not advisable to fry or puree food. When frying, the calorie content increases, while when mashed, the effect of insoluble fibers decreases.

You need to eat six times a day, eating at one time as much as you need to get enough. Hunger provokes discomfort and constant pain. If your will is even a little softer than stone, sooner or later you will not be able to resist, and all the work on yourself will go down the drain.

Problems with excess weight are not limited to adults. For teenagers and children, there should be especially strict control over vitamins and microelements. We cannot allow a growing organism to lack something and become defective and sick. The harm from such weight loss will be much greater than the benefit.

What can you eat

• vegetable soups, with water or weak broth, flavored with meatballs;
• meat, fish, chicken, everything lean, boiled, stewed or baked in pieces;
• seafood (to whom they are available), and even “crab sticks” from surimi - you just need to make sure that they do not contain soy and preservatives;
• milk, sour milk, sour cream (as a dressing), low-fat cottage cheese, 9% is possible - only natural, without additives; some low-fat cheeses (not processed or soft - they contain margarine and calories);
• 2 eggs per day, scrambled or hard-boiled;
• cereals - buckwheat, pearl barley;
• vegetables, especially raw - cabbage, cucumbers, lettuce, zucchini, pumpkin, tomatoes, sweet peppers, carrots;

• as snacks - salads from raw and pickled vegetables, meat snacks;
• fruits and berries (before lunch), boiled and raw, jelly with xylitol, fructose;
• sauces - tomato, cranberry, pomegranate in small quantities;
• tea, coffee with milk, freshly squeezed juices with pulp;
• butter, unrefined olive oil, first cold pressed, unrefined flaxseed oil - without heat treatment.

What to forget

You need to completely exclude:

• all pasta (except durum varieties);
• white flour, puff pastries, biscuits, biscuits, dryers;
• from cereals - white refined rice (only wild and not refined);
• fatty meat and fish, sausages, sausages, delicacies, smoked meats;
• cream and sweet cheeses, yoghurts with fruits;
• salty and fatty cheeses;
• raisins, figs, dates, bananas;
• savory snacks, cocoa, chocolate, candy.

Balanced diet for weight loss - menu for the week

As an example, I will give a weekly diet with a nutrition schedule.

Monday:

Breakfast (8:30 - 9:00)

• salad of carrots, apples and sweet peppers with vegetable oil;
• low-fat cottage cheese, slightly salted, with chopped cilantro (very tasty, plus dietary fiber from the greens);
• coffee with crackers.

Second breakfast (11:00)

• apple or pear;
• a mug of water.

Lunch (13:00-14:00)

• soup with broccoli (you can use frozen) and a spoonful of sour cream;
• boiled meat;
• steamed vegetables;
• liquid jelly made from cranberries and cornstarch, with xylitol.

Afternoon tea (16:30-17:00)

• baked cheesecakes;
• milk;
• apple.

Dinner (19:00-19:30)

• vegetable stew + 10 g butter;
• boiled fish;
• Tea with lemon.

Before bed (22:00)

• kefir or yogurt without additives.

Tuesday:

• steam omelette;
• doctor's sausage plastic;
• a piece of bran bread;
• tea or juice.

Lunch

• water;
• fresh tomato salad with sour cream;
• bread with bran.

• soup with zucchini, eggplant and herbs;
• steamed veal;
• buckwheat porridge;
• tea with milk.

• orange or apple;
• cottage cheese casserole;

• baked vegetables sprinkled with flaxseed oil;
• baked beef liver;
• juice with pulp.

Before bedtime

• apple;
• mineral water without gas.

Wednesday:

• fresh vegetable salad with egg and flaxseed oil;
• a piece of gray bread;
• a piece of cheese;
• coffee.

Lunch

• orange or pear;
• water.

• cheese appetizer (1 egg, cheese, clove of garlic, spoon of sour cream - cut, mix);
• fish soup;
• Tea with lemon;
• crackers.

• chicken breast fillet;
• green pea;

• curd soufflé;
• baked zucchini;

Before bedtime

• A glass of kefir.

Thursday:

• green salad (green paprika, apple, kiwi, dill, stalked celery, olive oil);
• beef liver galette;
• drink made from rose hips with honey.

Lunch

• apple or pear.

• Stewed sweet pumpkin with onion and garlic;
• baked beef with cranberry sauce;
• day-old bread;
• tea with milk.

• omelette with vegetables.
• decoction of hawthorn fruits with a teaspoon of honey.

• braised cabbage;
• a circle of doctor's sausage;
• green tea with milk.

• kefir with added bran.

Friday

• buckwheat porridge;
• milk;
• baked cheesecake.

Lunch

• beet salad with eggs and sour cream;
• a piece of gray bread.

• “sea” appetizer (shrimp, mussels or squid, avocado, lemon juice);
• fish soup with white roots (parsley, celery) and parsley leaves;
• vegetable aspic with gelatin;
• tomato juice.

• 70 grams of any nuts;
• mineral water without gas.

• sauerkraut salad with cranberries;
• gray bread;
• baked chicken breast;
• “Sports” drink (roasted crushed barley brewed like coffee, plus a teaspoon of honey).

• low-fat unsweetened yogurt.

Saturday

• cottage cheese casserole;
• orange;
• green tea.

Lunch

• a handful of prunes;
• mineral water.

• fruit salad;
• vegetarian borscht with sour cream;
• steamed veal with herbs;
• coffee with milk.

• baked apple;
• a piece of protein bread;
• compote

• steamed vegetables;
• cottage cheese with herbs;

• kefir or fermented baked milk.

Sunday

• 2 egg omelet;
• apple;
• a piece of cheese;
• gray bread;
• coffee.

Lunch

• apple or pear;
• a cup of water.

• cucumbers with lettuce and sour cream;
• milk and vegetable soup;
• steamed beef;
• pearl barley porridge for garnish;
• apple compote or xylitol jelly.

• “marble sandwich” (a circle of sausage, a plastic piece of cheese, a leaf of lettuce, a plastic tomato, a thin piece of gray bread);
• tomato juice.

• cottage cheese casserole;
• a handful of dried apricots and nuts;
• green tea.

• A glass of kefir with bran or a piece of bran bread.

Since it will not be possible to lose weight in one week, and this is dangerous, it is advisable to immediately develop a menu for the month, taking into account the time of year and the vegetables and fruits available. Additional recipes for healthy dishes can be found in dietary reference books, or on my blog. I have already written about cream soup from or.

Precautionary measures

For women 40 years of age and older, an adequate supply of calcium and magnesium is needed. Take into account concomitant diseases, which, as a rule, already exist.

Only people who have less than 1200 kcal - by weight, height and age - can lower their diet to 1200 (but I have not met such people). For women, 1500 kcal is the limit.

If a woman at 35 years old allows herself to go on starvation diets, by the age of 40 she will have several concomitant diseases, and it’s good if she doesn’t upset the balance of her metabolism so much that she gains extra pounds “out of thin air.”

The main principle is do no harm! We must remember that the less you eat, the faster the body begins to rebuild and slow down metabolic processes in order to accumulate reserves. Therefore, if you don’t eat enough, the savings will be used up more and more slowly, or, on the contrary, they will begin to be fabricated by the body “just in case.”

Great news!

I hasten to please you! My "Active Weight Loss Course" is already available to you anywhere in the world where there is Internet. In it, I revealed the main secret of losing weight by any number of kilograms. No diets and no hunger strikes. The lost kilograms will never come back. Download the course, lose weight and enjoy your new sizes in clothing stores!

That's all for today.
Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog.
And let's move on!

You should have dinner 3 hours before bedtime. The menu should consist of a large amount of proteins, so meat or fish dishes should be included in the diet. Cooked food should not be heavy, and overeating should be avoided. Potatoes, rice, pasta are suitable as a side dish. As an addition, you can use salads and season with any vegetable oils.

The calorie content of the daily diet should be: breakfast - 40%, afternoon snack -10%, lunch and dinner 25%.
There can be any cooking method, but it is advisable to use alternatives: stewing, boiling and baking. Eating fried and smoked foods is permissible only in small quantities and in rare cases.

As a basis, you can take an approximate menu for the whole family for 7 days. Depending on culinary preferences and habits, additions and changes can be made to the menu.

• Monday:

1. Breakfast: Buckwheat porridge, tea
2. Afternoon snack: Fruit salad with yoghurt
3. Lunch: Mushroom soup or cheese soup with sausage, vegetable pancakes
4. Dinner: Mashed potatoes with chicken or potato zrazy with liver
5. Tuesday:
6. Breakfast: Rice porridge with raisins and prunes
7. Afternoon snack: Berry and fruit smoothie or egg toast
8. Lunch: Shchi with mushrooms and meat or Ukrainian borscht
9. Dinner: Pasta with tomato sauce, baked salmon fillet, fresh cabbage salad

• Wednesday:

1. Breakfast: Cheesecakes or zucchini pancakes with sour cream
2. Afternoon snack: Apples with yogurt
3. Lunch: Bean soup, cauliflower casserole
4. Dinner: Steamed fish cutlets with buckwheat

• Thursday:

1. Breakfast: Millet porridge with milk and butter
2. Afternoon snack: Pancakes with fruit or cottage cheese muffins
3. Lunch: Soup with meatballs or meatballs
4. Dinner: Vegetable zucchini stew

• Friday:

1. Breakfast: Semolina porridge with raisins
2. Afternoon snack: Strawberry jelly or vegetable smoothie
3. Lunch: Rassolnik or chicken kharcho soup
4. Dinner: Chicken chops with rice, vegetable salad

• Saturday:

1. Breakfast: Cottage cheese casserole, fruit smoothie
2. Afternoon snack: Apple ratatouille
3. Lunch: Chicken noodle soup or fish soup
4. Dinner: Lazy cabbage rolls or veal roast beef

• Sunday:

1. Breakfast: Omelette with cheese or scrambled eggs with sausages
2. Afternoon snack: Pancakes in batter
3. Lunch: Pea soup
4. Dinner: Stewed potatoes with meat, vegetable salad

The sample menu is for one person and four meals a day. Depending on how many family members there are, meals from the diet should be multiplied by the required number.

Before going to bed, as a second afternoon snack, all family members can be offered to drink a glass of kefir or fermented baked milk. Fermented milk products should be in the diet daily. They contain vitamin D, which is easily absorbed by the body, and vitamin D, which helps improve digestion. Before purchasing, be sure to pay attention to the expiration date.

A secondary role in the cooking process is played by the beautiful presentation of the dish on the table. Beautiful and tasty dishes increase appetite, and this stimulates the secretion of gastric juice. Thanks to this, food is better absorbed. This should also not be forgotten.

If you adhere to the rules of a balanced diet, this will help maintain the health of all family members and improve the quality of life.

To maintain health and excellent physical shape, you need to eat right. helps strengthen the immune system, improves the functioning of internal organs and improves mood. At any age, it is important to take care of your diet; this will help you remain a healthy and beautiful person. A balanced diet is a rational ratio of proteins, fats, carbohydrates, minerals and vitamins that a person needs per day. The goal is to create a balance of nutrients in the body that will fully meet human needs. Unlike various diets, rational nutrition does not have many restrictions. The main principles are the schedule and eating only healthy food in a certain quantity. When creating a meal schedule, gender, age, occupation and health status are taken into account.

It is worth completely giving up alcohol, carbonated drinks, processed foods, fatty and spicy foods. You can eat sweets and fried foods, but in limited quantities. The consumption of salt, sugar and spices should also be limited and kept to a minimum.

When purchasing food, carefully study the ingredients on the packaging. Do not buy products with chemical additives, preservatives and synthetic fats. Choose a product that does not contain GMOs, high amounts of fat and sugar. Give preference to natural seafood, vegetables, dried fruits, legumes, honey, and berries. These are the products that should be part of your daily routine.

How to properly balance your diet

A person needs many nutritional components every day. Each of them has a different task. Fats, proteins and carbohydrates are involved in the formation of new cells, provide metabolism and are a source of energy. Vitamins and minerals are essential for maintaining immunity and overall health.

You should eat no more than 15% protein per day (half of which is plant protein and the other half is animal protein). There is 1 g of protein per 1 kg of weight. For clarity: a person weighing 80 kg needs to consume 80 g of protein per day. Of these, 40 g will be plant proteins (nuts, beans, rice) and 40 g animal proteins (cheese, fish, eggs).

Eat no more than 30% fat daily, of which 60% are vegetable fats (olive oil, cereals, some vegetables), and 40% are animal fats (seafood, lean meat). Carbohydrates account for the main share of calories - 50-60%, of which 95% are complex carbohydrates (pasta, cereals) and 5% are simple carbohydrates (carrots, sweet pastries). Don't forget about your drinking regime. An adult needs up to two liters of clean water per day. In hot weather this number increases.

For proper absorption, eat these foods according to the time of day. Then all the components will be absorbed and nothing will turn into fat.

Example of a daily chart:

1. Breakfast. The first meal contains 40% calories.
2. Lunch. Have a snack with protein and carbohydrate foods within 100 kcal. For example, eat nuts with cottage cheese.
3. Lunch includes 30% calories. Be sure to eat a hot dish, a vegetable side dish with protein products, and a dessert in the form of natural juice.
4. Afternoon snack: carbohydrates up to 150 kcal.
5. includes 20% calories. Dishes should be easily digestible, combine carbohydrates and vegetable proteins.

Do you dream of losing weight deliciously and with pleasure! And the main thing is to get a long-term and healthy result? It is possible if you follow a balanced diet for weight loss. I will help you create a menu for the week... A super cheat sheet for losing weight is in this article!

Hello, my dear readers, Svetlana Morozova is with you. Why now, in our well-fed age, when almost everyone can eat nutritiously, do many still prefer to starve for the sake of being slim?

Friends! I, Svetlana Morozova, invite you to mega useful and interesting webinars! Presenter: Andrey Eroshkin. Health restoration expert, registered dietitian.

Topics of upcoming webinars:

• How to lose weight without willpower and prevent the weight from coming back?
• How to become healthy again without pills, the natural way?
• Where do kidney stones come from and what can be done to prevent them from appearing again?
• How to stop visiting gynecologists, give birth to a healthy child and not grow old at 40?

Do you want to lose weight? Interested in diets?

Bottom line

The menu is quite simple to create. You just rarely have time for this, right?

It will be easier if you always have a list of prohibited foods and healthy ones that you can combine as you please.

What products do we focus on:

• Fat burners: hot spices, citrus fruits, pineapple;
• Salt. If possible, it is better not to add salt at all. If you can’t live without salt, then you need to limit it to 1 tsp. in a day.
• Fast food;
• Fatty, fried, smoked, salted;
• Canned food;
• Sweets;
• Bakery;
• Soda, packaged juices, sweet teas;
• Rich broths.

A balanced and varied diet is, of course, good. 70% success in any business. But don’t forget about sports, good sleep and positive emotions - without them you won’t be able to disperse. Which means you won’t lose weight.

Leave questions in the comments, share your experiences and favorite healthy food recipes.

See you soon!