Are you planning to lose weight? So the menu has to be right. What to look for? How to make delicious and healthy food for weight loss? The weekly menu should be varied.
What to look for when preparing a menu?
Everything is very simple. Products should be selected fresh and healthy, not too greasy and sweet. The food should be delicious, but not too high in calories.
So there should be meat and fish in the diet. But not too greasy. Both meat and fish must be fried, cooked or steamed. Baking is best avoided. Meat or fish should be served with vegetables or herbs. Meat paste is not the best solution. But with meat cooked broccoli or stewed carrots.
Of course, vegetables should also be on the menu. There are many options. Stews, soups, casseroles, salads, stews, appetizers. The point is, foods are not very high in calories.
Don't forget the fruits. Salads, smoothies, light desserts help quench your thirst for sweets and improve your mood. In addition, fruits contain many valuable elements.
Dairy products should not be too greasy, but also do not choose fat-free ones. Cottage cheese, yoghurt, kefir, milk, various cheeses are all useful and can make the menu more interesting.
Cereals give a feeling of satiety, energy and are excellent in the first half of the day. Various vegetables, berries, fruits and dried fruits can be added to cereals.
It is best to eat five times a day. Three main meals and two snacks. However, you can create the menu in other ways. It is important not to starve or eat too much.
Easy and tasty menu options
Here are the simple menu options for the week:
Monday
- in the morning: oatmeal with dried apricots and walnuts, a slice of cheese and cocoa;
- snacks: smoothies made from fruits and berries;
- lunch: vegetarian cabbage soup, steamed fish, salad, blueberry juice;
- afternoon snack: two cheesecakes and coffee;
- dinner: casserole with vegetables and chamomile tea.
Tuesday
- breakfast: vegetable pancakes, bananas, tea;
- snack: boiled eggs and cucumbers;
- lunch: minestrone, chicken rolls with spinach, sweet peppers and compote;
- afternoon snack: orange;
- evening: curd with apples and cocoa.
Wednesday
- morning: sandwich with cheese and herbs, coffee, pear;
- snack: fruit salad;
- lunch: roasted carrots and sweet peppers, salad, freshly squeezed juice;
- afternoon snack: vegetable smoothie;
- dinner: omelette with vegetables, chicken soup.
Thursday
- breakfast: three cheesecakes, half a glass of berries, tea;
- snack: vegetable salad;
- lunch: borscht, stew, compote;
- afternoon snack: fruit-berry smoothie;
- evening: boiled fish and salad with kefir.
Friday
- in the morning: millet with pumpkin, cocoa and oatmeal cookies;
- snack: two boiled eggs and one tomato;
- lunch: fish soup, steamed vegetables and liver pancakes, juice;
- afternoon snack: a piece of charlotte and milk;
- dinner: chicken slices, salad and kefir.
Saturday
- breakfast: cottage cheese with banana, sandwich with cheese and cucumber, tea;
- snack: omelette with tomatoes;
- lunch: fried fish with vegetables, fruit salad;
- afternoon snack: kefir and wholemeal buns;
- evening: casserole with vegetables and a slice of boiled beef, mint tea.
Sunday
- morning: buckwheat with vegetables, cucumber salad;
- snack: two baked apples;
- lunch: green borscht, boiled chicken with salad, juice;
- afternoon snack: yogurt and an apple;
- dinner: chicken slices, boiled broccoli, kefir.
A balanced diet, delicious food and moderation will help you lose weight.