Menu For A Week For Weight Loss

And you also have to be healthy. If you're willing to give up sweets, alcohol, sauces, sugar, drink water while co-workers eat birthday cake, and focus on work or hobbies, then you'll be fine.

Losing weight requires strong willpower and a goal. And you also have to be healthy. If you're willing to give up sweets, alcohol, sauces, sugar, drink water while co-workers eat birthday cake, and focus on work or hobbies, then you'll be fine.

Otherwise, do not give up everything at once, but only one ingredient, for example, sugar. Natural sugars don't count. And cane and beet sugar are found in bakery products, and in mayonnaise and ketchup, and in marinades ... Thus, the rejection of one ingredient will entail incredible changes in the diet that will allow you to lose weight.

 

For those who are motivated, we offer a strict weekly menu for weight loss. A few tips. Buy a couple of different types of green tea, stock up on vegetables and herbs. Try new herbs. Drink at least 8 glasses of water a day, always a glass before and after meals. Eat slowly, stretch out lunch and dinner. Schedule your last meal before 8 pm. Cook lunch at home and take it to work in containers, avoid going to restaurants. If possible, check with your family doctor before starting a diet.

At the end of the diet, try not to go all out, but stick to the rules of a healthy diet. Good luck!

Monday

Breakfast: boiled egg; a piece of bread cooked in a toaster made from coarse flour; green tea without sugar.

Lunch: salad mix with cucumber and tomato, seasoned with natural yogurt; fried, baked or steamed turkey breast (150 g); green tea without sugar.

Dinner: steamed vegetables: green beans, cauliflower, bell peppers, carrots, etc.; green tea without sugar.

Steaming vegetables is easy! Use a double boiler, slow cooker or a special pan with holes for steaming for this. Cut the vegetables into bite-size pieces, separate the cauliflower and broccoli into florets. Place the vegetables in a saucepan and steam until soft. String beans, broccoli will be ready in a few minutes, for hard vegetables - carrots, potatoes - more time will be needed. Use both fresh and frozen vegetables.

Recipe. Grilled breast

 

Marinate the chicken breast for a few minutes in a mixture of chopped rosemary sprig, a pinch of sea salt, a tablespoon of olive oil and the zest of half a lemon. Then place on a well-heated grill pan and fry until golden brown, 3 minutes per side.

Tuesday

Breakfast: plum juice (200 ml).

Lunch: fresh salad of greens and vegetables (cucumber, tomato, salad mix); tuna fillet in its own juice (100 g); green or herbal tea without sugar.

Dinner: steamed vegetables; chicken breast (100 g); green tea without sugar.

Recipe. Light vegetable salad

 

Cut the washed cucumber, tomato, small bell pepper into large pieces. Rinse the salad forks and pat dry with paper towels. Put in a bowl. Season with a sauce of a spoonful of olive oil, passed through a press of a small clove of garlic, a teaspoon of vinegar. Pepper, salt to taste.

Wednesday

Breakfast: tomato; wholemeal toast; natural yogurt.

Lunch: green salad of lettuce mix, cucumbers and tomatoes, seasoned with natural yogurt; turkey breast (100 g); 3 wholemeal loaves; green tea without sugar.

Dinner: steamed vegetables; hard cheese (50 g); green tea.

Recipe. Festive vegetable salad

 

Shred a quarter of a small white cabbage. Mix with chopped cucumber and carrots. Add a couple of tablespoons of canned corn. Mince a clove of garlic and mix with 2 tbsp. spoons of natural yogurt and chopped dill. Dress up the salad and serve.

Thursday

Breakfast: boiled egg; a piece of bread cooked in a toaster made from coarse flour; green tea without sugar.

Lunch: natural yogurt (200 ml); steamed vegetables; green tea without sugar.

Dinner: baked or fried cod (200 g); fresh salad dressed with natural yogurt (salad mix, cucumbers, tomatoes).

Recipe. Steamed cod with vegetables

 

It will take 150 g of cod fillet, 100 g of carrots, cauliflower inflorescences and broccoli. Vegetables can be fresh or defrosted. Salt the fish and sprinkle with spices. Put all the ingredients on a pallet, send to a double boiler or slow cooker. Pour in water. Set the time - 15 minutes.

Friday

Breakfast: tomato; a piece of bread cooked in a toaster made from coarse flour; natural yogurt.

Lunch: green salad with cucumber and tomato, seasoned with natural yogurt; 100 g fried shrimp; green tea.

Dinner: steamed vegetables; hard cheese (50 g); green tea.

Recipe. Sandwich with vegetables and poached egg

 

Place slices of cucumber or avocado, a few slices of tomato on a slice of whole grain bread. Prepare chopped greens and a poached egg. This is how we cook the egg. Fill a small wide saucepan halfway with water, lightly salt and bring the water to a boil. Then lower the heat to a very low boil. Crack an egg into a glass or mug. With a sharp movement, turn the contents of the glass into the water. Don't worry about the appearance of the egg. Depending on the size and its temperature, the egg will cook from 2 to 4 minutes. If you want to check the doneness of the egg, select with a slotted spoon and lightly press down. If it's too soft, return to the pot for another minute. Put the finished poached egg on a sandwich, pepper, add a pinch of sea salt and eat right away!

Saturday

Breakfast: melon (200 g); a piece of bread cooked in a toaster made from coarse flour; green tea without sugar.

Lunch: green salad with cucumber and tomato, seasoned with natural yogurt; turkey breast (150 g); green tea without sugar.

Dinner: baked or fried tilapia (100 g); tomato; green tea.

Recipe. Steamed fish cakes

 

200 g fillet of white or red fish finely chopped with a knife. Add half a spoonful of breadcrumbs soaked in soy sauce (a few drops are enough). Mix with fish, add chopped or dried dill, salt. Roll into balls the size of a walnut. Send to the double boiler for 10-12 minutes.

Sunday

Breakfast: plum juice (200 ml).

Lunch: green salad with natural yogurt (salad mix, cucumber, tomato); tuna in its own juice (100 g); green tea without sugar.

Dinner: steamed vegetables; chicken breast (100 g); green tea without sugar.

 

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