Proper nutrition for the week: an example of a diet for every day

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

What should an example of proper nutrition for a week look like? It depends on what goal the person who adheres to this plan pursues. If you plan to lose weight, then the dietary requirements should be as follows.

Each day's nutrition is based on approximately 1400 calories. However, you can easily adjust their number to suit your needs. In general, it is allowed to consume from 1200 to 1600 calories per day or more. It depends on your physical activity and metabolism.

Each meal will be approximately 400 calories and each snack will be approximately 200 calories. However, proper nutrition for a week for weight loss should include hearty meals that can give the body energy for a long time. All recipes should offer a balanced set of foods with good slow carbs, significant amounts of protein, and he althy fats. It is very important to consume all he althy food groups in order to lose weight in a he althy way.

If youIf you are a vegetarian or vegan, you should look for wholesome alternatives to animal products among plant-based ones. It is worth noting that the following weekly proper nutrition menu with recipes is designed primarily for women. Men should eat a little more to lose weight without harm to he alth. Proper weekly meals for children should include four to five snacks instead of 2-3.

Where should I start?

You'll need a few containers to store your meals to begin with, as you'll need to prepare your meals ahead of time and take your cooked food with you. A set of proper nutrition for a week requires home cooking. If you will be at home and eating all the time, you can use resealable bowls or other utensils.

How can this be arranged?

You can cook all the food for a week (proper nutrition) in one day if you use foods that have a long shelf life. Also, some dishes can be frozen and then reheated.

You can reheat food in a pan or any other way you prefer, or eat it cold - this does not affect its nutritional value. Of course, a microwave oven can help you a lot.

How to calculate calories?

Proper nutrition options for the week may vary, depending on the required caloric content. Below is a sample menu that you can customize to your own needs. If you want to follow the 1400 cal per day diet, you can eat eachday all 3 meals and snacks that are offered. If you want to stick to a 1200 calorie diet, you can stick to just the main meals and skip the snacks.

If you want to eat more (for example, 1600 kcal per day), you can add two more 200 kcal snacks to your diet each day. So, a proper nutrition menu for a week with recipes might look like this.

Monday

On the first day for breakfast, oatmeal with fresh or sugar-free fruit is ideal. By switching from instant cereal to whole grains, you will consume about 100 fewer calories each day. One such simple change in your daily diet can help you lose about 5 kilograms per year. In addition, a whole grain product gives a feeling of greater satiety. It tends to fill you up better and longer than dry refined cereal.

Wash down porridge with tea or coffee. If desired, add some skimmed or soy milk and a sachet of sweetener (stevia is a good choice).

Second breakfast should only be eaten when you feel hungry. Your feelings will help you better plan the right nutrition for the week. For this, a diet tortilla with salsa sauce is suitable. This simple Mexican dish looks like a corn tortilla with fresh or grilled vegetables (like onions, green peppers, and tomatoes) and s alt-free salsa.

To prepare it, do the following. Heat the tortilla between lightly moistenedpaper towels in the microwave for about a minute, then add the vegetables and sauce. Wrap everything so that it is comfortable to hold it in your hands. For dessert, you can eat one orange or two tangerines.

For lunch, two glasses of mixed greens with one glass of various vegetables, chopped and seasoned with aged balsamic vinegar, and bean soup are recommended. Recipes for proper nutrition for the week look like this.

For vegetable salad, use leafy greens and tomatoes. However, all types of vegetables and even some fruits will also work. Try diced sweet potatoes, yellow squash, sweet red or orange peppers, cucumbers, cabbage, red onions, and more. And always keep in mind that no oil, even the so-called "good" one, should be considered a food for weight loss. Dressing your salad with butter can add as many calories as a scoop of full-fat ice cream.

How to cook soup? Set aside 2 tablespoons of canned beans in their own juice and mash the rest of the contents of the jar into a puree. In a medium non-stick skillet, sauté 5 cloves of minced garlic until translucent. Transfer to a saucepan, add two cups of uns alted chicken broth and one head of chopped escarole or a bag of frozen spinach. Boil for about 15 minutes. Add bean puree, red pepper flakes, black pepper to taste and cook for another minute. Throw in the whole beans you've set aside and, if you like, some chopped red bell peppers. This dish canrefrigerate or freeze if you are making it ahead of time.

Snack might look like this: one apple and 180 ml of natural low-fat yogurt, you can add a handful of fresh or frozen berries. If you can't go without sweets, add a diced banana or some stevia to your dairy product.

Proper balanced nutrition for a week has one more requirement. Dinner, oddly enough, should be satisfying. On the first day of the diet, prepare leafy lettuce, salmon, and baked potatoes. It should be cooked like this.

For salad, use leafy greens like baby arugula. Season it with red wine vinegar and some horseradish.

Fish can be cooked in any way, but without the addition of vegetable or butter. The most beneficial processing options include steaming, grilling, or oven cooking.

Approximate proper nutrition for a week does not exclude starchy vegetables. Eat a baked potato with two tablespoons of fat-free sour cream and a small amount of green onions. Contrary to popular belief, potatoes are a great food to help you lose weight. It is the things you habitually add to it - butter, cheese, sauces - that lead to weight gain.

At night you can eat a handful of any berries.

Tuesday

An example of proper nutrition for the week continues like this. For breakfast, make yourself an egg white omelette topped with vegetables like onions, bell peppers, mushrooms, and broccoli(their total volume is no more than a glass), as well as a spoonful of low-fat ricotta cheese. Cook the potato patty in a dry frying pan. The recipe looks like this.

Bake a potato in the oven, chop it, mix with chopped onion, chopped green pepper, freshly ground black pepper and paprika. Shape into a patty and fry without oil.

Wash down your breakfast with unsweetened blueberry brew.

For lunch, eat a medium handful of grapes. Oddly enough, but this fruit can be useful for weight loss, as it contains a lot of fiber and water. This means that you will quickly feel full without overeating. Proper nutrition for a week for women does not exclude sweet fruits.

An example of such a comparison. A handful of peanuts (about 60 grams) contains as many calories as a kilogram of strawberries. Therefore, eat more bulky foods, such as juicy fruits and berries. They will help overcome hunger and prevent overeating.

Lunch is served as a salad with homemade low-calorie 1000 Islands sauce and a turkey sandwich. How to cook these dishes for proper nutrition for a week of weight loss?

Chop up a portion of young leafy greens for salad. To make the sauce, thoroughly mix together ¾ cup plain fat-free Greek yogurt, ½ cup low-fat sour cream, ¾ cup unsweetened and low-s alt ketchup, 1/2 pint. h. oregano and half a l. hours of granulated garlic. This dressing has four times less calories than a ready-made storesauce "1000 islands".

For a sandwich, take 100-120 grams of boiled or baked turkey fillet and put between two slices of whole grain bread with various vegetables, such as young greens and chopped tomatoes. Brush the bread with one tablespoon of uns alted mustard.

Remember that bread is one of the most insidious foods during a diet. Any example of proper nutrition for weight loss for a week will require you to limit it. It can be high in calories, s alt and sugar, and some types can match the calories of chips. Therefore, choose only whole grain baked goods and cut into thin slices.

For an afternoon snack, have a pear and a handful of oil-free microwave popcorn.

For dinner, make a whole wheat bun sandwich with sweet peppers and steamed vegetables. You end up with a veggie burger that has half the calories of a classic red meat patty. In addition, this product will not contain saturated fats. This is a great example of proper nutrition for the week.

To prepare it, take a bell pepper, cut into slices and fry in a dry frying pan until soft. Place it on a whole wheat bun and heat it up in the microwave for one or two minutes. Brush the sandwich with a little low-s alt Dijon mustard.

Also steam a glass or more of fresh vegetables such as asparagus, broccoli or cauliflower, season them with lemon juice and sauté without oilgarlic.

At night, eat a glass of fresh strawberries that you can drizzle with a tablespoon of balsamic vinegar.

Wednesday

An example of proper nutrition for a week on the third day looks like this. Breakfast - hot porridge with blueberries from any whole grain cereal. It can be ground wheat, barley or polenta cooked in one glass of skimmed or soy milk. Put a glass of fresh or frozen blueberries in the finished porridge.

There are many great whole grain cereal options on the market these days. Just make sure you buy the product without added sugar or s alt.

Wash breakfast with tea or coffee. If desired, add some skimmed or soy milk and 1 sachet of sweetener.

For a second breakfast, chop a glass of watermelon pulp or other seasonal fresh fruit, and make carrot sticks from two to three medium vegetables.

For lunch, prepare vegetables with chili sauce and one ear of boiled corn. Interestingly, this sweet grainy plant has a very high nutritional value. Four ears of corn has the same amount of calories as a large serving of french fries at a fast food chain.

Recipes for proper nutrition for the week on this day are as follows. To prepare vegetables in chili sauce, you will need the following (for 12 servings):

• a quarter cup of green bell pepper;
• a cup of diced red onion;
• half a cup of minced garlic;
• 2 spoonsArt. seasonings for vegetables universal;
• 1 chipotle pepper;
• half a cup of corn kernels (fresh or frozen);
• 3 cups cooked red beans (if using canned varieties, purchase uns alted);
• 1/4 cup chopped shallots;
• 1 l. h. dry oregano;
• 3 l. tsp thyme (fresh), chopped leaves only;
• 1 l. h. chili powder;
• 1 l. Art. balsamic vinegar;
• a glass of tomato puree without s alt;
• half a cup of medium-sized carrots;
• a glass of diced tomatoes;
• liter of vegetable broth (uns alted);
• 1/4 cup chopped cilantro leaves.

In a large non-stick skillet, sauté the bell peppers, onion and garlic over low heat until browned, about 3 minutes. Add vegetable seasoning. Add remaining ingredients, except cilantro, and simmer for one hour. Remove chipotle from mixture and sprinkle with cilantro.

To make your own all-purpose vegetable seasoning, combine granulated onion and garlic, white pepper and paprika.

For an afternoon snack, mix half a cup of 1% cottage cheese with a glass of fresh diced fruit. Do not add sugar.

For dinner, make spinach salad, chicken with cherry tomatoes and brown rice. This is a great weekly meal plan for women as it keeps you feeling full longer.

The salad is made with baby spinach and other fresh vegetables such as chopped carrots andtomatoes. You should add a spoonful of canned beans in their own juice. Fill with half a liter. h. wasabi and 3-4 tablespoons of rice vinegar.

To make Cherry Tomato Chicken, you will need the following (serves three):

• 3 chicken breasts 120 grams (skinless and boneless);
• half l. h. chili powder;
• 1 l. h. garlic powder;
• 1 l. h. onion powder;
• 1 l. h. universal seasoning for vegetables;
• half l. tsp white pepper;
• juice of one lemon;
• 2 cups cherry tomatoes, halved;
• ¾ cup vegetable broth without s alt;
• 3 l. Art. fresh parsley, chopped.

Spice chicken with chili powder, garlic powder, onion powder, all-purpose seasoning and white pepper. Preheat a large non-stick skillet over high heat. Reduce the heat slightly and sear the chicken breasts for three minutes on each side.

Add lemon juice and tomatoes. Turn the chicken breasts over again and pour in the vegetable broth. Reduce heat to low, cover and simmer until chicken is fully cooked, about 8-12 minutes. Transfer fillets to plates. Top with tomatoes and sauce. Sprinkle with parsley and serve.

Make your own all-purpose seasoning by mixing together paprika, garlic powder, onion powder, dried oregano and basil.

Give brown rice a nice savory flavor by addingfreshly ground garlic. In the last minute of cooking it, add fresh herbs such as thyme and parsley, any vegetables (such as chopped cucumbers, celery, onions and tomatoes).

At night, eat ¾ cup of frozen strawberry fat-free sugar-free yogurt with chopped fresh or frozen unsweetened strawberries.

Thursday

As you can see in the photo, proper nutrition for a week looks beautiful and appetizing.

Breakfast on the fourth day looks like this:

• a glass of fresh fruit;
• a glass of fat-free yogurt with no added sugar;
• half of a whole-grain bun smeared with low-fat ricotta cheese;
• tea or coffee (add some skimmed or soy milk if desired).

For lunch, have 1-2 cups of low-s alt vegetable soup.

The recipe could be as follows.

Pour 4 cups of uns alted vegetable broth into a saucepan, add a jar of beans canned in their own juice (without liquid). Add 2-3 teaspoons of oregano or Italian seasoning and 2 cups of whatever vegetables you have in the fridge (carrots, celery, and onions). Simmer until all ingredients are soft, about 10-15 minutes. Top with a tablespoon of fat-free sour cream, if desired.

Lunch looks like this:

• tuna sandwich;
• carrot-pineapple salad.

To make a sandwich, cut a whole grain bun in half lengthwise. For oneput half of the canned tuna in its own juice along with a tablespoon of fat-free mayonnaise or yogurt, chopped celery and onions. Top with baby spinach or arugula and the other half of the bun.

To make Carrot Pineapple Salad you will need the following (for three servings);

• 2 chopped carrots;
• half of a pineapple, peeled and cored, diced;
• juice of two limes;
• 1 l. Art. fresh basil, chopped into long thin strips;
• 1/4 l. h. freshly ground black pepper;
• 1 l. Art. fresh chopped mint;
• 1 l. Art. chopped green onions.

In a large bowl, mix all the ingredients. Leave for ten minutes to soak in. Serve cold.

For an afternoon snack, bake sweet potatoes (one root vegetable in the oven in foil). If you want a little spiciness, whisk together a teaspoon or two of uns alted Dijon mustard and 1/4 cup plain fat-free yogurt and pour over the vegetable.

For dinner, cook:

• salad with honey mustard salad dressing;
• quinoa with tofu and curry.

To make a salad, mix leafy greens with tomatoes, cucumbers and other vegetables. For dressing, combine the following ingredients:

• Dijon mustard;
• white vinegar;
• cold water;
• granulated garlic;
• dried oregano.

To make a main course, rinse a glass of quinoa in cold water. In the middlesaucepan, mix with a tablespoon of curry powder and 1 liter. hours of turmeric. Add two cups of chicken broth and bring to a boil. Cover and simmer until liquid is absorbed. This will take about 15 minutes. Add a cup of shredded carrots and a pack of hard cubed tofu. You will have four servings of dinner.

Make the nighttime berry mousse by blending your favorite fresh berries, runny tofu and a dash of vanilla extract until creamy.

Friday

The menu of proper nutrition for a week for a girl on the fifth day looks like this. For breakfast, make whole-grain oatmeal with a handful of fresh berries. Wash down with tea or coffee.

For second breakfast, take carrots cut into sticks and dip them in freshly made hummus without oil or s alt. To make it, simply process a can of s alt-free chickpeas, fresh tomatoes, lemon juice, garlic, jalapenos, and fresh herbs like cilantro and dill in a food processor. Add some water, if necessary, until desired consistency is reached.

Lunch will look like this:

• tomato cream soup;
• bean salad with lemon and green onions.

To make this soup you will need the following (for 10 servings):

• a few drops of vegetable oil;
• a glass of chopped onion;
• 1 l. hours of apple juice concentrate;
• 1 l. tsp minced garlic;
• 300ml water;
• 4 cups tomatoes (choppedcubes);
• liter of vegetable broth without s alt;
• 1 l. tsp chopped basil (fresh);
• glass of milk (skimmed);
• a glass of soy milk.

Lightly spray a nonstick skillet with vegetable oil. Saute onion slices over medium heat until translucent. Add apple juice concentrate to caramelize it. Add garlic and fry for another minute. Transfer to a saucepan, pour in water and broth, put tomatoes. Reduce heat and simmer for 15 minutes. Add basil and milk.

To cook beans you will need:

• a can of beans canned in their own juice;
• half a cup of chopped green onions;
• juice of half a lemon;
• red chili to your taste;
• 2-3 cups chopped fresh romaine or arugula;

In a medium bowl, combine beans, green onions, lemon juice and pepper. Arrange on top of the greens on a plate.

Eat 1-2 cups of fresh cut fruit for an afternoon snack.

For dinner, cook:

• salmon fillet in white wine;
• 1-2 cups fried spinach;
• spicy soba noodles.

To do this, place fish (120 grams) in a dry non-stick skillet, skin side up, and cook until browned on the bottom, 3 to 5 minutes. Flip and cook further 1 to 3 minutes. Transfer the fillet to a plate. Add half a liter to the pan. hours of grated orange zest, 100 ml of orange juice and half a glass of white wine. Simmer until the mixture is reduced by half, about three minutes. Stir witha teaspoon of fresh thyme leaves. Pour the sauce over the fish.

Cooking soba (buckwheat) noodles instead of white flour pasta is a great way to cut down on calories. A glass of it contains only 113 calories. In addition, it is full of fiber, protein and B vitamins.

Mix in a large bowl:

• 2 large pickled cucumbers, sliced;
• half l. Art. paprika;
• a pinch of cayenne pepper;
• a pinch of freshly ground black pepper;
• half a glass of fresh lemon juice.

Mix all ingredients while you cook 240 grams of soba noodles. Once cooked, drain and add to spicy vegetables.

Place 180 grams of pre-washed spinach in a hot skillet with a little water or white wine, add l. Art. lemon juice and minced garlic. Stir until the leaves are soft.

Eat a nighttime smoothie made in a blender with a cup of low-fat plain yogurt, ¾ cup crushed ice, half a banana, and fresh or frozen berries.

Saturday

For breakfast, have two whole wheat toast, two hard boiled eggs with hot sauce (optional). Wash down with coffee or tea.

For an afternoon snack, mix a glass of blueberries and a handful (30 grams) of nuts.

For lunch, make a roll of whole grain tortilla with smoked salmon (120 grams), the pulp of one avocado and a glass of mixed fresh herbs.

For an afternoon snack: cook a glass of broccoli and cauliflower in a double boiler, seasonhomemade low calorie 1000 Islands sauce.

For dinner, cook a lean beef steak on the grill or in the oven (120 grams), bake a glass of Brussels sprouts per liter for a side dish. Art. olive oil. This is an excellent proper nutrition for a man for a week. Representatives of the stronger sex can consume a small amount of red meat on other days, adding it to vegetable dishes.

To roast Brussels sprouts, cut them in half and place on a baking sheet. Drizzle with olive oil, season with s alt and pepper and toss. Bake at 230°C until tender, about 15 minutes.

Eat sugar-free yogurt with berries at night.

Sunday

For breakfast, cook scrambled eggs in a dry frying pan without oil. Add half a cup of canned beans in their own juice and half a whole grain bun. Wash down with coffee or tea.

For second breakfast, have an apple and a handful (30 grams) of nuts.

For lunch, make a sandwich with two slices of whole grain bread, 120 grams of boiled turkey, the pulp of one avocado and a glass of mixed fresh herbs.

For an afternoon snack, make carrot sticks with hummus (glass).

For dinner, eat any set of dishes suggested in the list of he althy meals for the week for the previous days.

Closing word

Most importantly, after seven days, you should not go back to eating hamburgers and ice cream. Return your favorite high-calorie dishes to the menu gradually to maintain the new weight.