Diet for weight loss menu for a week

If you need to freshen up and to lose weight, we turn to diets.

menu for the week

Of the many diets you need to choose the suitable only to you personally, then clearly stick to the basics for some time.

Do not expect instant weight reduction that you have been accumulating for a long time, so be patient and start working on yourself.

The principles of diet

Through dieting, you can lose a few hateful pounds. In order to stay in shape, you need to change your way of life. Before you choose a diet, read carefully our recommendations.

  • The basic rule of all power systems is to consume fewer calories than you expend. It is necessary to ensure this principle. Only then will you begin quietly, but daily to lose your weight. For middle-aged women, the number of those who received calories should not exceed 1400;
  • It is necessary to completely satisfy the body's need for fats, proteins, carbohydrates. Only in this case your skin will retain its elasticity and hair Shine;
  • Prepare food for two days. This will save you from unnecessary standing at the stove, release time for classes;
  • You need to follow the formulated diet. Our body very quickly gets used to everything. Subject to the regime, you will never have the brutal hunger that pushes open the fridge and throw in the mouth all edible;
  • Proper food preparation is a key to the success of your struggle with excess weight. Never fry. Baked or steamed meals are delicious, but the calories were much less;
  • Salad fill yogurt, yogurt or a spoon of low fat sour cream. Do not use your favorite mayonnaise;
  • Drink during the day water without gas. It promotes more rapid excretion of fat cells;
  • If you can't drink without sugar tea or coffee, use sweetener or honey. Honey, of course, very high-calorie product. But one small spoonful per day will provide your body with many essential minerals and vitamins;
  • Do not forget about physical training. If you have not played sports they should be gentle: swimming pool, fitness. This is quite enough. Physical exertion will normalize your internal organs, after ridding them of excess fat;
  • If for any reason you can't use the pool or fitness, Hiking, do required. In the morning, leave the house 10 minutes earlier, walk one stop. In the evening, coming from work, do the same trick.

Diet for weight loss menu for a week

Be sure to make a menu for the week, it's easier to buy products. Choose from a list of low calorie foods your favorite, build your menu based on them.

Develop your diet. For working women it can look like this:

  • Breakfast. It is required, as in the body starts metabolic processes;
  • Coffee at 11 o'clock. In many offices, this is a rule;
  • Lunch. Do not go to cafes, cook at home, take the job. You know what you put in, how prepared;
  • Tea in 16 hours. Do not skip until dinner is still far;
  • Dinner at home, about 19 hours. Try it, if it turns out not to push this time.
  • If you feel very hungry between dinner and bedtime, eat carrots. Sour fruit call appetite;
  • Every day bring to work a bottle of mineral water, drink a lot during the day;
  • Count your diet so that in the first half of the day to consume at least 50% of the calories.

Before the first time to feel the effect of the selected supply system, pick the menu, you can use our recommendations.

Below the menu is simple, contains no complicated ingredients or recipes to cook it can any aspiring housewife.

Monday – Tuesday:

  1. Breakfast. Hard-boiled egg. Tea with honey;
  2. Break at 11 o'clock. A Cup of coffee or tea;
  3. Lunch. Fish stew with vegetables, buckwheat porridge, mineral water;
  4. A break in 16 hours. A Cup of coffee or tea;
  5. Dinner. Salad of tomato and cucumber, chicken soup, yogurt.

Wednesday – Thursday:

  1. Breakfast. Hard-boiled egg. Tea with honey;
  2. Break at 11 o'clock. A Cup of coffee or tea;
  3. Lunch. Chicken breast with herbs, baked in the oven, barley porridge, mineral water;
  4. A break in 16 hours. A Cup of coffee or tea;
  5. Dinner. Coleslaw, pickle, yogurt.


  1. Breakfast. Hard-boiled egg. Tea with honey;
  2. Break at 11 o'clock. A Cup of coffee;
  3. Lunch. Boiled a piece of beef, tomato and cucumber, mineral water;
  4. A break in 16 hours. A Cup of coffee or tea;
  5. Dinner. Salad of crab sticks, tea with low fat cottage cheese.

Saturday – Sunday:

  1. Breakfast. Oatmeal on the water. A glass of skim milk;
  2. Snack. One fat-free yogurt;
  3. Lunch. The seaweed salad, soup, and water;
  4. An afternoon snack. Cheese balls, sweet tea;
  5. Dinner. Salad, fish baked with herbs, yogurt.

Do not add to porridge, sauces, sugar or oil. You can add a few sprigs of greenery.

Recipes soups



  • Kidney beef – 1 piece;
  • Pearl barley – 3 tablespoons;
  • The average pickled cucumber – 2 pieces;
  • Medium carrot – 1 piece;
  • Onion small – 1 piece.

Method of preparation:

  1. Kidneys are boiled, wash, cut;
  2. Grits pearl barley pre-soaked for 1-2 hours, then boil, to wash;
  3. Cucumbers, onions, carrots cleaned, cut into cubes;
  4. Put on fire a saucepan with a capacity of 2 liters, pour water about 2/3 of the volume;
  5. All cooked at the same time to throw in boiling water;
  6. After boiling, season with a little salt;
  7. Cook until carrots;
  8. Apply with 1 tablespoon 15% cream, if desired, it is possible without it.

Chicken Soup

chicken soup


  • Breast of chicken, medium size – 1 piece;
  • Medium carrot – 1 piece;
  • Herbs: dill or parsley – 2-3 sprigs;
  • Onion small – 1 piece;
  • Barley grits – 2 tablespoons.

Method of preparation:

  1. A breast boil, wash, cut into slices;
  2. Take a pot with a capacity of 2 liters, pour 2/3 of the volume of water put on the fire;
  3. Carrots and onions clean, chop sticks;
  4. Rinse;
  5. Add the boiling water all the ingredients, salt;
  6. Cook until carrots;
  7. Before use, chop the greens, add it to the dish.

Recipes other low-calorie dishes


Buckwheat is included in many diets. It contains lots of vegetable protein. There is even a buckwheat diet. Analyze how to cook and eat this mess.


  • Buckwheat – 3 tablespoons;
  • Herbs: a few sprigs of parsley or dill.

Method of preparation:

  1. Rump to sort out rinse;
  2. To fall asleep in a thermos, pour boiling water;
  3. Before use, chop the greens, add to porridge. You can salt them a bit.

Cheese balls


  • Cottage cheese with fat content of not more than 1%, about 150 grams;
  • One egg;
  • Oat bran, as much as take cheese.

Method of preparation:

  1. Ingredients mix;
  2. Mold balls;
  3. Boil in salted water after a dive, for 1 minute. With sweetened tea, very tasty. And oat bran normalize the stomach.

Chicken Breasts baked in the oven with herbs


  • Breasts medium in size, cooled by two portions;
  • Herbs for roasting chicken.

Method of preparation:

  1. Breast wash, roll in the grass, put in a bowl for baking;
  2. Place in oven, bake 1 hour;
  3. Before use, cut into thin slices.

Similarly, you can bake fish or any other meat.

Holiday feast

Following the principles developed by the food remember that you are just on a diet, but not sick. The holidays always visit. Fun with friends, colleagues, relatives, compliments on how you look good, make life brighter. The question remains, what to eat and drink at the festive table?

  • Vegetable salads with dressings. Such low-calorie dressings, and salads are delicious;
  • Fish with vegetables. This dish is baked, not fried. It is tasty and the calorie count does not exceeds the limit;
  • Instead of a piece of cake or baking eat a favorite fruit. Refuse of grapes;
  • Drink plenty of water without gas. Her feasts are always in sufficient quantities;
  • Dance, it will add fun, calories will not allow it to linger in the body;
  • At such events raises the question: to drink or not to drink? There is no single answer. In any case, 50 grams of vodka for the entire festive evening special will not bring harm, but will save you from a long, sometimes does not need explanation.

For more tips

  1. Compose your diet from foods of your region, their body perceives better;
  2. Calculation of consumed calories daily develops skills determine calorie portions without weighing them, and use spreadsheets;
  3. There is a category of interchangeable products, for example, any beef is lower in calories than pork. All the seafood have less calories than a meat diet.

If you decided to change your lifestyle and of any difficulties you are not forced to curtail from the chosen way forward! We know that you will succeed!