Menu for proper nutrition during the week

Vegetable salad to lose weight on a proper diet

A healthy lifestyle and proper nutrition is one of the most effective ways to lose weight. Sometimes it is enough to prepare a healthy diet menu for a week to lose weight.

Healthy eating is not only the key to a slim body, but also the key to good health. To lose weight, you need to reduce the daily rate of calories consumed, as well as increase their consumption due to physical activity.

For women who want to lose weight, a proper diet for a week should be designed so that the daily caloric intake does not exceed the allowable norm - it is about 1500 kilocalories.

The right menu for the week is the basis of healthy weight loss

Dietitians say that safe weight loss per week can not exceed 2 kg. Express diets that promise to lose 5-10 kg per week, while effective, can also cause significant damage to health. In addition, the weight lost at the end of such weight loss programs can be quickly restored. And this is often the case: after a while on an express diet, women gain back all the pounds, and even more than they could lose before.

Some doctors believe that even 2 kilograms is a lot of weight loss in a week. According to them, it should not exceed 800 grams in 7 days. Only in this case, weight loss can be considered completely safe, and most importantly, the result will be lasting. A proper nutrition menu for women will help you lose weight gradually and maintain results.

It is not recommended to diet for a long time and starve yourself, it can only aggravate health problems. In addition, when following a diet, you should not expect a miracle and do not expect a quick and long-term result to lose weight.

But the weight still needs to be monitored, not only appearance, but also health depends on it. It is better not to torture yourself with diets, to switch to a healthy diet to lose weight, improve your health and maintain a normal weight at all times.

A healthy diet menu for a week involves eliminating all fatty, excessively salty, fried and starchy foods from the diet. Many people are addicted to fatty and harmful foods, so the transition to a healthy diet can be very difficult for them. To lose weight effectively, the new diet must be delicious. If deprivation of favorite foods causes stress, a person will not only be unable to maintain such a rhythm, but the weight lost will soon return to increasing volume.

It should be noted that the concept of "proper nutrition" can not be clearly defined. According to vegetarians, meat causes irreparable damage to the body, and many doctors constantly emphasize the benefits of meat products. Therefore, the main factor uniting all opinions on this issue is that the amount of calories consumed does not exceed the amount consumed. Men's weekly nutrition menu includes more calories and more food, but the essence remains the same.

The postulate of a healthy diet menu for a week is that the food should be as varied as possible. Provides a balanced diet that can saturate the body with all the necessary substances and vitamins. Strange as it may sound, you should not feel hungry for a week to lose weight with the help of a proper nutrition menu.

What foods should be consumed with proper nutrition?

a person who prepares food for proper nutrition

Foods that should be consumed with a healthy diet include fruits: grapes, kiwi, apples, pears, bananas, oranges, berries. You can eat almost any amount of vegetables - carrots, cucumbers, tomatoes, cabbage, radishes, peppers, celery and even potatoes.

It is better to replace bread with whole grain breads, but you can also buy bran bread. The menu of proper nutrition for the week also includes dried apricots, raisins, nuts and seeds. You can eat low-fat cottage cheese, sour cream, milk, yogurt.

It is better to give up coffee, or at least not drink coffee with milk. The best drink for proper nutrition is sugar-free green tea.

A weekly proper nutrition menu for men and women

There is no difference in diet for men and women. However, the weekly menu of proper nutrition for men should contain more calories than women. The daily caloric intake for a man is 2500 kilocalories.

An approximate menu of proper nutrition for the week:


  • Breakfast - vegetable salad, tea, buckwheat or rice porridge.
  • Lunch - vegetable stew, soup, boiled poultry.
  • Dinner - fish, fresh or cooked vegetables, bread, tea.
  • As a snack - kefir, dried fruit or fresh fruit.


  • Breakfast - yogurt or kefir, cereal flakes with an apple.
  • Lunch - Vinaigrette, rice, fish, vegetable soup, tea.
  • Dinner - cottage cheese, vegetables, tea.
  • Snacks - fruits, yogurt.


  • Breakfast - apples, oatmeal, tea.
  • Lunch - meat steak, mashed potatoes, vegetable soup, compote.
  • Dinner - ham, vegetable stew, tea.
  • Snacks - nuts, crackers, fruits.

You can prepare the menu yourself for the remaining days. The above is just an approximate daily diet suitable for both women and men. The only difference is that a healthy weekly menu for women will consist of smaller portions.

It should be noted that the weekly diet menu for teenagers is not a diet. It must become a way of life. Foods for children should be more nutritious as they grow and consume significantly more energy. Children need to be taught proper nutrition from childhood, not to give them bad food. The weekly menu of proper nutrition for a teenager should be based on the preferences of the child, only then he will be happy to eat healthy.

A proper nutrition menu for teenagers for a week is the key to a healthy and happy life in the future.