Sample menu for the diet

menus for weight loss

How difficult it is to lose weight! Exhausting diets, the requirement of physical activity... Not always is the human body ready for it, so many people believe that the process of weight loss 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, well-chosen menu for weight loss will allow you to throw a few pounds without compromising your preferences and culinary. It is necessary to buy certain products and use them during the time for which designed menu.

Features diet menus

What is diet menus? Many believe that it is a set of flavors and fresh dishes, to use, it is only necessary in case of emergency or serious illness. In fact, this statement is totally erroneous: diet can also be delicious and contain vital for the human body, vitamins and minerals.

Characteristics of the diet consist of their usefulness and balance through the use of the most natural and healthy products. The caloric value of these products is very low. Use low-calorie foods each day will allow you to expend more calories than enters the body, and this, in turn, will lead to a gradual loss of weight.

The basic rule, which is based on the planning of menus for weight loss, you should not feel hungry. A person who constantly wants to eat, can not lose weight without harming your body. In the end, not slender and beautiful figure, and the problems with the skin and hair, insomnia, irritability and susceptibility to stress. Correctly composed diet for weight loss for each day will allow you to get rid of excess weight, while the rest is cheerful, energetic, happy and healthy.

What do I need? This has to be the food of all the dishes during the application of the diet menu was fresh, varied and well cooked. Of course, you need some way to focus on taste preferences, because people who can't tolerate, such as fish or steamed carrots, they will not be able to enjoy it at the lunch hour. In this case, the dish does not carry the benefit and satisfaction and repulsion and in a bad mood. If necessary, some components of menu for weight loss you can replace the products with similar initial properties and the amount of calories.

The approximate menu for lose weight in 7 days

Who want to lose weight, you can use the menu planned for a week. It was developed by nutritionists for people who wish to adhere to the principles of healthy nutrition, for this reason, the products that contains the largest amount of useful substances for the organism. Thus, the menu of 5 meals throughout the next day.


Breakfast: buckwheat porridge with water or skimmed milk, salad, vegetables, tea without sugar.

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

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

Snack: low fat cottage cheese or natural yogurt.

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


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

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

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

Snack: figs or apricots with yogurt.

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


Breakfast: porridge oats, milk or water, a 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 juices.

Snack: fruit salad, 2-3 savory cookie.

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


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

Second Breakfast: an Apple, natural yoghurt.

Lunch: soup, chicken cutlet buckwheat with sauce.

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

Dinner: steamed chicken fillet with salad, tea.


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

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

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

Snack: low fat cottage cheese, a Cup of cocoa, a couple cookies or 1 piece of toasted bread.

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


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

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

Lunch: vegetable soup with the chicken broth, beef, chicken breast with salad, fruit compote, or juice.

Snack: cottage cheese with sour cream low fat, handful of different nuts.

Dinner: boiled chicken with salad, juices or herbal tea.


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

Second Breakfast: toasted bread, a couple of biscuits or crackers, a glass of fruit or vegetable juice.

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

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

Dinner: meat or fish with boiled rice, fresh vegetable salad, tea.

Needless to say, the above menu for weight loss can be just a base to adjust according to your weight, age, consumption of calories daily. To great physical effort, which leads to a high consumption of calories, and the weight of the parts can be a little more than the passive way of life.

It is recommended weight servings for people with different lifestyles

If the greater part of the day spent at the computer or office Desk, it can be recommended 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;
  • boiled vegetables or a vegetable stew – 300 g;
  • salad of fresh vegetables – 200 g;
  • brown bread – 30 g;
  • natural yogurt – 150 g

If the activity is associated with a active or heavy physical exertion, the portions are slightly longer or to include some more high-calorie food. For example, athletes or people who devote enough time to your fitness, every day should consume a lot of protein. In this sense, the portions of fish, meat or cheese that can be increased up to 200 g, but to reduce the consumption of cereals 100 g.

You must also take into account that, in accordance with the menu for weight loss you can drink any amount of minerals and plain water or herbal teas without sugar. But you should follow the main rule: to use the liquid for an hour before a meal and 30 minutes after him, to drink immediately before a meal and during highly undesirable.

What to do if you want to lose weight fast? products for losing weight

It is no secret that far too many rapid weight loss is considered unhealthy. Dieticians warn that you need to lose weight not more than 5 kg per month. Let the process will be longer, but that is more gentle to the body. Meanwhile, there are diets that allow you to throw more than 20 kg in a month. These diets has a lot of fans, already tested myself and was happy 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 minute, a favorite sundress too small. Here, similar to the diet will be very useful. If we are talking about overall weight loss, it is useful to consult a dietitian about the use of the diet of this species. That includes menus for weight loss diet designed for rapid weight loss? In the first place, is based on the use of products to stop the growth of fat cells.


  • cabbage and broccoli;
  • the greens and savory apples;
  • chicken eggs and chicken meat;
  • marine fish;
  • beans;
  • rice;
  • buckwheat;
  • fresh cucumbers and tomatoes;
  • milk;
  • cheese;
  • green tea;
  • fructose in its pure form.

There are products that imposes a strict prohibition, must be completely excluded from the use. The list includes:

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

Before using this menu, you must prepare your body. Should be in 2 days by eating only 2 small slices of bread or bread with bran and drink 1 litre of low-fat yogurt or kefir. Then follows the diet every day. In this case is based on the alternation of two vegetable days, two protein days. This alternation occurs in the period of 20 days.

Sample menu protein day as follows:

  • for Breakfast you can eat a piece of rye bread, 1 teaspoon butter, 1 teaspoon of honey natural, drink a Cup of coffee without sugar and milk;
  • for lunch – a bit of beef broth on the bone, a piece of rye or bread of bran, 100 g of chicken white meat, 2 or 3 sprigs of greenery;
  • in the afternoon, take 1 Cup of green tea with 1 teaspoon of honey;
  • the dinner will 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 of yogurt.

Vegetable menu for the day includes:

  • Breakfast: 2 sugar free Apple or orange;
  • lunch: choice of vegetable soup, cabbage soup, without meat or vegetables braised, 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.

The use of these products helps to lose weight, you should daily drink at least 2 liters of liquid. With 70% of that should be pure water, others can be fruit juices and more. Using one or another menu for example, you need to remember that there are no universal recipes. Someone will help more, someone less, it all depends on your age, weight and activity. In any case, remember the famous phrase of the road to walk. They persistently go to his purpose, and therefore, the result will not wait!