Individual diet for weight loss: menu, reviews and results

Healthy eating is the key to good health and a slim body. If you follow its simple principles, you can lose excess weight, improve your health, and cleanse your body of toxins. To benefit from proper nutrition, it must be maintained throughout your life. First of all, you need to find out which foods should be present in your diet and which should be avoided. This way, you will be able to create a menu and not deviate from the correct diet. Healthy eating: menu for every day.

Basic rules of healthy eating

Avoid fast food, smoked foods, sweets, flour, and refined white rice.
Eat as many seasonal fruits and vegetables as possible.
Replace bread made with wheat flour with one made from whole grain flour.
Try using honey instead of sugar.
Maintain drinking regime. You need to drink at least 2-2.5 liters of clean water per day.
Limit your consumption of strong coffee and sugar.
Strictly avoid sugary carbonated drinks.
Try to enrich your diet with foods that are sources of animal and vegetable protein.
Steam, boil and bake dishes. Eat vegetables raw as often as possible.
Replace regular salt with sea or Himalayan salt.
Be careful with alcoholic drinks, because they are quite high in calories and stimulate the appetite.

What foods should you avoid on PP?

Proper nutrition means avoiding foods that lead to fat deposition, clogging the body and slowing down metabolism.

You will have to remove from your diet:

Chips, crackers, salted nuts.
Semi-finished products in the form of instant noodles, pancakes, dumplings, dumplings.
Bakery products based on yeast and wheat flour.
Fried and smoked dishes.
Store-bought sauces, ketchups, mayonnaise.
Fast food, sausages, sausages.
Store-bought juices and sweet carbonated drinks.

How to create a healthy food menu for the week

Selecting a menu should not be particularly difficult; the main thing is to know the basic principles of proper nutrition. It is necessary to make a separate list of products and distribute them by day. Keep in mind that you should never skip breakfast. Moreover, it should be balanced and satisfying. To prepare dinner, you need to give preference to protein foods and fresh vegetables. A healthy diet does not prohibit snacking. Fruits, dried fruits, and nuts are ideal for this. Drink as much clean water as possible, replace black tea with green tea, and don’t forget about fresh juices.

Every day menu for the whole family with recipes

Monday

Breakfast: omelet of 2 whites and 1 yolk, a slice of whole grain bread with cheese, fresh juice or green tea.
Snack : fruit (apple, banana, pear), yogurt.
Lunch: vegetable soup with a slice of whole grain bread, buckwheat or pearl barley porridge with butter, baked fish with vegetables.
Second snack: baked apple, low-fat cottage cheese with honey.
Dinner : chicken fillet with bell peppers and onions, a glass of low-fat kefir.

Tuesday

Breakfast: oatmeal with dried fruits and grated apple, tea or coffee.
Snack: salad of fresh tomatoes and cucumbers with herbs, a slice of cheese.
Lunch: borscht, baked potatoes with butter and natural spices, vegetable salad.
Second snack : curd mixture with cottage cheese, green tea.
Dinner : grilled vegetables, steamed fish cutlets.

Wednesday

Breakfast: buckwheat porridge with milk, a sandwich of unleavened bread with cheese, tea or coffee without sugar.
Snack : a piece of casserole with apples.
Lunch : fish soup, a slice of rye bread, stewed veal with vegetables.
Second snack: fruit salad.
Dinner : steamed vegetables, chicken cutlet, low-fat homemade yogurt.

Thursday

Breakfast : omelet of 3 whites, 1 yolk and milk, a slice of rye bread with butter.
Snack : apple, banana, yogurt.
Lunch : rice, steamed fish, salad of cucumbers, tomatoes, herbs, radishes and olive oil.
Second snack : cheesecakes, green tea.
Dinner : baked potatoes with olive oil, boiled seafood (mussels, shrimp).

Friday

Breakfast : banana-curd casserole, apple, fresh juice.
Snack : slice of cheese, coffee, apple.
Lunch : chicken broth, carrots, steamed broccoli or cauliflower, boiled fish, a slice of rye bread.
Second snack: thick fruit smoothie with a handful of nuts
Dinner : Turkey with fresh seasonal vegetable salad.

Saturday

Breakfast : couscous with honey, nuts and raisins, green tea or coffee.
Snack : apple, bread with cheese and tomato.
Lunch: buckwheat with stewed mushrooms, carrots and onions, baked hake.
Second snack: jelly made from natural juice, cheesecakes.
Dinner : vinaigrette, boiled fillet.

Sunday

Breakfast : buckwheat, boiled egg, bread with cheese, coffee.
Snack : dried fruits, apple, green tea.
Lunch : lentil soup, bulgur, boiled beef, cabbage and carrot salad.
Second snack: cheesecakes, banana.
Dinner : omelet with tomatoes, seafood.

5 Low FODMAP Recipes

If a person suffers from symptoms of food intolerance, then a low-calorie diet is the only proven method to determine which foods cause these symptoms.

Below are some low FODMAP recipes to help you get started on a healthy diet.

Soup with rice, potatoes and chicken

Boil 60 grams of chicken for 30 minutes with the addition of spices.
Roughly chop 70 grams of potatoes.
Then chop 1 onion and fry it.
Next, add potatoes and 30 grams of rice into the broth and simmer for 15 minutes.
Add salt, add bay leaf and leave to steep for about half an hour.

Omelette with spinach and feta

For the omelet:

2 large eggs;
1 tablespoon lactose-free milk;
a pinch of pepper.

Filling:

40 grams of spinach leaves;
30 grams of chopped feta cheese;
10 grams of roasted pine nuts.

Lightly beat the eggs with milk and a pinch of pepper. In a nonstick skillet, melt the butter over moderate heat until it begins to sizzle. Pour in the egg mixture and spread over the pan to form a thin round omelette. Cover with a tight-fitting lid so that the surface of the egg is barely cooked.

Heat spinach and feta in a lightly oiled pan. Spoon the heated filling onto half of the omelette and cover again for 20 seconds. Remove lid and sprinkle with pine nuts. Fold the omelette in half to cover the filling.

New potato salad with arugula

Boil new potatoes (4 pcs), then add olive oil (20 g), juice of ½ lemon and a handful of chopped parsley. Let it cool.
Mix with hard-boiled eggs cut into quarters (2 pcs).
Serve with 1 bunch of arugula leaves and diced cucumber.

Meat and potatoes

Prepare:

680 grams of medium-sized new potatoes;
1 red and 1 green bell pepper;
500 UAH pork fillet, cut into cubes;
30 grams of olive oil with garlic;
salt and pepper to taste.

Preheat the oven to 250°C. Line a baking sheet with aluminum foil. In a large bowl, combine potatoes, peppers, meat and olive oil. Spread the mixture evenly onto the baking sheet. Season with salt and pepper.

Bake for 30 minutes or until meat is cooked through and taste potatoes with a fork.

Stuffed pepper

Ingredients:

450 grams of ground beef (or turkey);
½ cup tomato puree;
¼ glass of water;
2 medium red peppers, halved, stem and seeds removed;
½ cup shredded cheddar cheese.

Filling:

diced tomatoes;
chopped olives;
chopped green onions;
coriander.

Preheat the oven to 250°C. In a large skillet, cook ground beef until cooked through. Add tomato puree, water and seasoning. Spoon mixture onto pepper halves, spreading evenly. Sprinkle some cheese on top. Bake for 20 minutes or until peppers reach desired flavor. Remove from the oven and let cool slightly. Serve warm.

Healthy nutrition menu options

For women

Metabolism in women is not as fast as in men, which is due to lower muscle mass. This means that calorie needs are reduced by 15%. However, a woman’s body has a special need for certain vitamins (A, E, C). Their lack can cause various health problems, in particular, suppression of reproductive function. This is why most diets can negatively affect the female body. PN for women should be based on the consumption of fresh fruits, vegetables, and lean protein foods. Special attention should be paid to sources of omega3 fatty acids.

To dress salads you need to use olive and flaxseed oil. Breakfast should be hearty (porridge, omelette, yogurt). For lunch, it is advisable to eat meat or fish, fresh vegetables. Dinner should be light.

You can read about the healthiest vegetable oil in our article.

For men

Proper nutrition for men is an important factor on which their health and overall well-being depend. For each representative of the stronger sex, PP is also a source of energy. A balanced menu will allow you to stay fit without compromising your health. You can make adjustments to the menu - it all depends on how active the man is. Age plays a significant role. The basis of the diet should be proteins, fats and carbohydrates. For the normal functioning of the body, vitamins and minerals are necessary, so the menu should include vegetables, fruits, cereals, meat, fish, and nuts.

For teenagers

The nutrition of a teenager is not very different from a healthy menu that is intended for adults. At this age, a child needs to eat a balanced diet. The diet should be dominated by foods rich in vitamins and microelements. If a child tends to be overweight, high-calorie foods will have to be eliminated from the menu. Breakfast should be given special attention. It can consist of milk porridge, omelet, cottage cheese with fruit. For lunch, you must definitely eat first courses, side dishes with meat and vegetables. The main emphasis should be on protein foods. It is also important to find an alternative to store-bought sweets. You can replace them with honey, dried fruits, homemade marmalade, and marshmallows. Dark chocolate, natural jams, jellies, and puddings are welcome. Dates, dried apricots, walnuts, raisins, bananas, and apples are ideal as snacks.

How to create a restaurant menu?

There are several ways to create a menu design:

a) online services; b) graphic editors such as Photoshop; c) designers.

It all depends on how much time and material resources you have. For example, if you own a small cafe, then you obviously won’t be able to afford to hire a designer. The MustHaveMenus company, offering design services, asks for payment from $99 per page. Next, we will talk in more detail about the first two methods: online services and Photoshop. After all, in our opinion, they are the most optimal and convenient.

Online menu generators

Don't have experience designing restaurant menus and don't have the funds to hire a professional designer? The Internet is full of both paid and free online services that can easily do this job for you. With customizable templates, fonts, designs and even the ability to highlight dishes, etc. We offer a digest of online generators.

iMenuPro

iMenuPro is a platform that allows you to instantly create and print menus without special design skills. The service offers hundreds of customizable and professional templates that are suitable for any establishment concept. IMenuPro with a convenient drag-and-drop interface is easy to use. The service has the function of adding pictures or logos from external resources.

Price : $15 per month.

Canva

Canva is a design platform that offers a menu creation service. All you need is text and a photo of the food, as the platform offers ready-to-use templates. And you can choose from millions of stock images and graphics. Next, customize your creation: change fonts, filters, pictures, etc. The advantage of this platform is applications for Android, iPhone and iPad, which allows you to edit the menu on the go in any place convenient for you.

Price : free.

Menugo

An easy-to-use service will help you create a professional list of dishes. You can create a menu yourself for printing, order a sample online for downloading, for example, on a website or on pages on social networks. The proposed templates are divided into categories - type of restaurant, concept, etc.

Price : The service offers two tariff plans to choose from - Free (without removing watermarks and customization) and Unlimited for $9 (more than 200 templates, without watermarks, as well as customization and printing).

MustHaveMenus

MustHaveMenus is a universal platform for everything related to compiling a list of restaurant dishes. It covers the process from design to printing. You need to choose one of hundreds of available templates, enter the necessary information, customize and download. You have the opportunity to order a menu from MustHaveMenus designers, who will create a design according to all your requirements.

Price : $29 per month (self-created) and from $99 per page (design services).

Adobe Spark

Part of the Adobe Spark application suite is the ability to create restaurant menus. Lots of professional fonts to choose from, uploading images from your personal PC or third-party resources, customizing templates - everything to simplify your work.

Price : free.

Photoshop: video tutorials

Design is one of the first steps in communication with clients. This can have an impact on your impression of the restaurant. We invite you to watch video instructions on how to create a menu in Photoshop:

Cafe and bakery menu design

In this video you will see step-by-step instructions for creating a creative design for a bakery or coffee shop.

Restaurant Menu Design in Photoshop

The video shows the process of creating a menu design for a restaurant.

Brochure Menu in Photoshop

This video will teach you how to design a menu in the form of a brochure.

Small menu flyer

This video tutorial will show you how to make a one-page menu flyer for a fast food restaurant.

Double menu for a restaurant

The video will show you step by step how to make a menu brochure in Photoshop.

Menu for weight loss

Monday

Breakfast : oatmeal on water with raisins and apple, green tea or coffee.
Snack : a slice of cheese and a handful of nuts.
Lunch : vegetable soup, steamed chicken fillet, salad of cabbage, carrots, herbs and olive oil.
Second snack: cottage cheese casserole, fresh juice.
Dinner : seafood or lightly salted fish, two-egg omelette, kefir.

Tuesday

Breakfast : buckwheat porridge with a piece of butter, a slice of cheese with rye bread and tomato, tea or coffee. Snack: dried fruits, apple.
Lunch : bean soup, steamed cutlets, wild rice with olive oil.
Second snack: casserole, yogurt.
Dinner: salad of daikon radish, carrots, boiled egg and herbs, shrimp.

Wednesday

Breakfast : cheesecakes, apple, coffee or tea.
Snack : whole grain bread sandwich with cheese, dried fruits, green tea.
Lunch : soup with meatballs made from minced chicken and veal, buckwheat with sauerkraut, baked fish.
Second snack : yogurt, banana.
Dinner : baked turkey with a salad of cucumbers, tomatoes, fresh herbs, flaxseed or olive oil.

Thursday

Breakfast : omelet of 3 eggs (2 whites, 1 yolk), stewed vegetables (broccoli, cauliflower, carrots, onions, green peas), tea.
Snack : fruit salad, coffee with a sandwich (rye bread with a slice of bread).
Lunch : salmon fish soup, rice with vegetables, fresh seasonal vegetables.
Second snack : cottage cheese casserole, dried fruits, green tea.
Dinner: baked fish, low-fat yogurt.

Friday

Breakfast : whole grain oatmeal porridge with grated apple and honey, coffee with a slice of cheese.
Snack : cottage cheese casserole, fresh juice.
Lunch : borscht, salad of Chinese cabbage, fresh herbs and olive oil, boiled chicken fillet.
Second snack : baked apple, green tea.
Dinner : Steamed broccoli, Brussels sprouts or cauliflower, steamed fish cake.

Saturday

Breakfast: cottage cheese with fruit and honey, coffee or tea.
Snack : apple, sandwich with cheese and tomato.
Lunch: bulgur with champignons, seaweed, baked fish.
Second snack : baked apple, low-fat homemade yogurt.
Dinner: salad of boiled chicken fillet, eggs, cucumbers and herbs.

Sunday

Breakfast : buckwheat porridge with stewed vegetables, coffee with a piece of cheese.
Snack : salad of oranges, apples, kiwi.
Lunch : mushroom soup, chicken breast with Korean carrots.
Second snack : cottage cheese casserole with raisins, green tea.
Dinner : grapefruit, fish with steamed vegetables.

How to calculate the calorie content of ready-made dishes

Healthy food menu for every day. During heat treatment, products are fried or evaporated. Cereals, meat and vegetables change volume, but their calorie content remains unchanged. For example, if you want to cook a chicken breast (200 g), after you boil it, its weight will decrease to 150 g, but the calorie content will be the same. After you count the food and prepare the dish, you need to weigh it and count it again.

Summarize

A good weight loss meal plan creates a calorie deficit while providing you with all the nutrients you need.
If done correctly, it can be incredibly easy and will save you a lot of time.
Choosing a method that works for you can also reduce the likelihood of regaining excess weight.
Overall, meal planning is an incredibly useful weight loss strategy.

Tags: How to lose weight

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List of budget foods for a healthy diet

Proper nutrition is simple and accessible. To feel good and maintain weight, you can cook simple but healthy meals.

The list of budget products includes:

Cereals (oatmeal, rice, buckwheat, pearl barley).
Legumes (beans, peas, lentils).
Whole grain bread or crispbread.
Vegetables (beets, carrots, onions, radishes, cabbage).
Fresh herbs (dill, parsley, lettuce, basil).
Lean meats (chicken fillet), fish (hake, pollock).
Eggs.
Dairy products (cottage cheese, kefir, fermented baked milk, homemade yogurt).
Seasonal fruits (apples, pears, oranges, grapefruits, kiwis).
Seasonal berries (strawberries, raspberries, currants, cherries, blackberries).

Recipes: PP for weight loss

We offer several simple recipes for healthy dishes that can be included in the menu.

Cottage cheese casserole

To prepare low-calorie oatmeal you will need:

cottage cheese with a minimum fat content – 250 g;
low-fat milk – 0.5 tbsp;
chicken eggs – 2 pcs.;
vanilla sugar;
whole grain flour - 3 tbsp. l.

Cooking method:

Combine cottage cheese, milk, eggs and vanilla. Beat with a blender.
Add flour to the curd mixture.
Preheat the oven to 180 degrees.
Fill the baking dish with the mixture and place in the oven for half an hour.

Baked fish with lemon

To prepare we will need:

lean fish (hake, pollock).
onion – 1 pc.;
lemon – 1 pc.;
olive oil – 2 tbsp. l.;
fresh herbs;
salt, spices.

Cooking method:

Clean the fish.
Divide the lemon into two parts. Squeeze the juice out of one half and chop the other half.
Chop the greens, mix with oil and lemon juice.
Preheat the oven to 180 degrees. Place the fish carcass on a baking sheet, place lemon and onion slices on top of it. Drizzle with sauce. Bake for about 30 minutes.

You can learn about the healthiest fish from our article.

Rice with vegetables and mushrooms

For the dish you will need

rice - 1 tbsp.;
onion – 1 pc.;
bell pepper - 1 pc.;
champignons – 300 g;
spices and salt to taste.

Cooking method:

Boil the rice. Chop the onion, pepper and champignons, simmer them in a frying pan with olive oil.
Combine rice with vegetables, season with spices.

Don't know what else to cook?

Below are simple, very appetizing and at the same time healthy dishes. And for more advanced users, we suggest that you independently calculate any dish using a calorie calculator.

We recommend: Diet after cholecystectomy: menu, recipes. Diet after gallbladder removal, Boiled meat Stroganoff, Sauces / Seasonings,

Author of the article:
Vyalov Sergey Sergeevich
Candidate of Medical Sciences
gastroenterologist-hepatologist GMS Clinic
Member of the American Gastroenterological Association (AGA)
Member of the European Society for the Study of the Liver (EASL)
Member of the Russian Gastroenterological Association (RGA)
Member of the Russian Society for the Study of the Liver (ROSPI)
Author of more than 110 published works, in periodicals and national press, books, practical guides, methodological recommendations and teaching aids.

Co-author of the article:

Daily menu option for athletes

Athletes' nutrition should be calculated based on the percentage of proteins, fats and carbohydrates.
You need to eat at least 5 times a day.
Products need to be steamed, boiled or baked.
PP for people who play sports should be based on cereals, lean meats and fish, nuts, vegetables and fruits.
Products that act as a source of carbohydrates should be consumed in the first half of the day; after lunch, the emphasis should be on protein.

Natalia

Author

Ask a Question

If you have decided to switch to a healthy diet, you should not push yourself into strict limits. It is not at all difficult to adhere to the basic principles of PP; the main thing is to realize that this should become a way of life. Over time, the habit of eating healthy and nutritious foods will become unchanged, and you will notice how much your health and appearance have improved. And your family will probably support you in this useful habit: taking care of your health. Health to you and your loved ones!

How to eat properly on a diet

Those who want to lose excess weight need, first of all, to understand that dieting and fasting are radically opposite concepts. An individual nutrition system does not imply hunger; you must satisfy this feeling as soon as you have it. But you also shouldn’t confuse hunger with excessive appetite. You should not eat “for company” or out of boredom; food should be taken only when the body feels the need for it.

Eat smaller meals for weight loss. The diet should have 3 main meals and 2-4 snacks. Try not to eat after 19 hours, and if you have a late bedtime, then at least 1-1.5 before bedtime. However, remember that hunger needs to be satisfied if it torments you right before going to bed. Even when you get out of bed late in the evening, you can drink a glass of kefir; it will not harm your figure, and you will have a much better and more comfortable rest at night.

Don’t try to limit your culinary preferences; remember that food not only saturates the body with energy, but also brings pleasure. Don’t even think about denying yourself it! You can eat a piece of chocolate or white bread within your daily caloric intake, but it is best to do this before 14.00, so the food will be used up for useful energy and will not be deposited on the sides in unsightly folds.

Try to drink between meals - half an hour before a meal and an hour after it - clean boiled or still mineral water, it will help remove waste and toxins from the body, as well as maintain water-salt balance.

When losing weight, salt can be consumed only in minimal quantities. You will need to completely forget about marinades, pickles, smoked meats, fast food, store-bought nuts and crackers - they retain moisture in the body, create additional stress on the gastrointestinal tract and harm the figure.