Are you planning to lose weight? So the menu has to be right. What is to be considered? How to make delicious and healthy food for weight loss? The menu for the week should be varied.
What should be considered when preparing a menu?
Everything is pretty simple. The products should be chosen fresh and healthy, not too greasy and sweet. The food should be tasty but not too high in calories.
So in the diet must be meat and fish. But not too greasy. Both meat and fish should be baked, boiled or stewed. It is best to avoid roasting. Meat or fish should be served with vegetables or herbs. Pasta with meat is not the best option. But meat with boiled broccoli or braised carrots is what you need.
Of course, vegetable dishes should also be on the menu. There are many opportunities. Stews, soups, casseroles, salads, roasts, appetizers. The main thing is that the dishes are not very high-calorie.
Don't forget the fruits. Salads, smoothies, and light desserts will quench your thirst for sweets and boost your mood. In addition, fruits contain many valuable elements.
Dairy products shouldn't be too fat, but don't choose fat-free either. Cottage cheese, yogurt, kefir, milk, different types of cheese are all useful and can make the menu more interesting.
Muesli gives you a feeling of satiety, gives you energy and is great for the first half of the day. You can add various vegetables, berries, fruits and dried fruits to muesli.
It is best to eat five times a day. Three main meals and two snacks. But you can also compose a menu in other ways. It is important not to starve or overeat.
Light and tasty menu options
Here are the simple menu options for the week:
Monday
- in the morning: oatmeal with dried apricots and nuts, a slice of cheese and cocoa;
- Snack: fruit and berry smoothies;
- Lunch: vegetarian cabbage soup, stewed fish, salad, cranberry juice;
- Afternoon snack: two cheesecakes and coffee;
- Dinner: vegetable casserole with sour cream, chamomile tea.
Tuesday
- Breakfast: vegetable pancakes, banana, tea;
- Snack: boiled egg and cucumber;
- Lunch: minestrone, chicken rolls with spinach, peppers and compote;
- afternoon snack: orange;
- In the evening: quark casserole with apple, cocoa.
the Wednesday
- in the morning: sandwich with cheese and herbs, coffee, pear;
- Snack: fruit salad;
- Lunch: carrot and pepper stew, salad, freshly squeezed juice;
- afternoon snack: vegetable smoothie;
- Dinner: omelette with vegetables, chicken broth.
Thursday
- Breakfast: three cheesecakes, half a glass of berries, tea;
- Snack: vegetable salad;
- Lunch: borscht, stew, compote;
- afternoon snack: fruit and berry smoothie;
- In the evening: boiled fish and salad, kefir.
Friday
- in the morning: millet with pumpkin, cocoa and oatmeal biscuits;
- Snack: two boiled eggs and a tomato;
- Lunch: fish soup, steamed vegetables and liver pancakes, juice;
- Afternoon snack: a piece of charlotte and milk;
- Dinner: chicken cutlet, salad and kefir.
Saturday
- Breakfast: cottage cheese with banana, sandwich with cheese and cucumber, tea;
- Snack: omelet with tomato;
- Lunch: baked fish with vegetables, fruit salad;
- Afternoon snack: kefir and wholemeal rolls;
- In the evening: vegetable casserole and boiled beef, peppermint tea.
Sunday
- in the morning: buckwheat with greens, cucumber salad;
- Snack: two baked apples;
- Lunch: green borscht, boiled chicken with salad, juice;
- afternoon snack: yoghurt and an apple;
- Dinner: chicken cutlets, boiled broccoli, kefir.
A balanced diet, tasty meals and moderation will help you lose weight.