PP menu for a week for weight loss. Table with recipes from simple products, approximate diet for 1000, 1200, 1500 calories per day

Does PP help with weight loss?

The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms occurs due to the fact that fast carbohydrates, such as cakes and sweet buns, are completely removed from the diet. They are called fast because they are absorbed in a short time, but do not provide useful substances, but immediately go into fat deposits.

Excluding such carbohydrates from the menu gives the body the opportunity to process existing fats rather than accumulate new ones.

Secondly, nutrition occurs in small portions, at short intervals. Thanks to this eating schedule, you always feel full, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.

The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membranes, but it is not recommended to eat them for dinner because of the sugar.

The best time to eat an orange is lunch or dinner. The same goes for other products. Carbohydrates should be eaten in the first half of the day, while vegetables are much healthier for dinner. Fish is well digested in the evening, and you can eat meat for lunch. Thanks to this nutritional pattern, the body can get the maximum benefit from the food it receives.

As a result, all of the above actions accelerate metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis of a beautiful figure

Snacks

Fruits increase blood sugar levels, so doctors recommend eating fruits in the morning. The sugar they contain will be processed faster.

Fruits are a source of vitamins and fiber

Fruit calorie table

We calculate the proportion:

180 g - 2 tangerines = X calories 100 g = 41 calories 180×41/100 = 73,8

400 g - 2 apples = X calories 100 g = 45 calories 400×45 / 100 = 180

How much weight can you lose with proper nutrition?

Having developed a PP menu for a week for weight loss, you should not expect instant results. It takes time for your metabolism to accelerate. Kilograms lost in the first week - water. Puffiness goes away and proper metabolism is restored. The result also depends on physical activity; the more it is, the faster the process of losing weight goes.

Sudden weight loss is very harmful to health, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely approximately 3-4 kg per month with average physical activity. This activity includes cardio training 3-4 times a week, daily walks lasting 20 minutes or more.

You can increase your weight loss through more physical activity. For example, doing a full strength training session 6 times a week can increase your weight loss by another 2 kg.

It is very important to remember that losing weight is an individual process. The number of kilograms lost depends on the initial excess weight. The larger it is, the faster the weight loss.

And, with each kilogram lost, it becomes more and more difficult for the body to part with its reserves, therefore, the longer you stay on PP, the slower the weight loss process will be.

But this does not mean that healthy eating has stopped working, it means that the body begins to process the last reserves “for a rainy day.” During this period, it is better to put the scales aside and start measuring body volumes, the changes in which can be monitored more clearly.

Who is the table suitable for?

The calorie content of foods is an indicator you need to know:

1. Those who want to lose weight. Thanks to such a table, you will be able to create a competent diet, excluding inappropriate foods from it. In addition, you can prepare a menu for the day or week, develop a suitable diet for weight loss, taking into account sports activities.
2. Those who want to gain weight. In order to achieve results, it is also necessary to correctly adjust the diet by including more protein, slow carbohydrates and vegetable fats. A convenient table of calorie content per 100 grams of food will come to the rescue.
3. Taking care of your own health. People who are forced to adhere to certain diets for indications must adjust their diet in accordance with the recommendations of doctors. The calorie table will help you avoid harmful foods and choose the most healthy menu.

General recommendations for proper nutrition for weight loss

There are several principles of proper nutrition, so when creating a weekly diet plan for weight loss, you need to take them all into account:

• Drink more water - water speeds up metabolic processes, due to which harmful substances are eliminated from the body faster.

• Don't skip meals - skipping meals will make you feel hungry, which will lead to new fat deposits for a rainy day.
• Use spices - bland food, no matter how varied it is, gets boring very quickly, which leads to breakdowns. Spices and aromatic herbs help make healthy food more appetizing.
• Don’t give up sweets—you can replace unhealthy sugar with a sweetener or honey, and use rye flour or ground bran for baking.
• Choose fruits that contain healthy dietary fiber.
• Long carbohydrates - you don’t need to completely give up pasta; it’s better to choose varieties made from whole grains. You can also replace white rice with brown rice.
• Expend more calories than consumed.
• Diversify your diet.
• The last meal should be 3-4 hours before bedtime.

Memo

1. Keep a food diary - write down all your portions throughout the day. This helps you avoid overeating.
2. Try to eat 5 times a day - breakfast, first snack, lunch, second snack, dinner. Irregular meals contribute to poor digestion
3. Calculate your caloric intake - this technique will help you avoid overeating and control your portions.
4. It is better to eat fruits before lunch.
5. For breakfast and lunch, choose slow carbohydrates, this will give you energy.
6. Don't forget about dinner - it should be light, 2-3 hours before bedtime.

Do you want to know how to lose weight without strict restrictions, unnecessary nerves and tension? How to eat what you want and not train to the point of exhaustion.

Enter your email, click the download button ↓

What to avoid while eating healthy

The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:

• Lack of sleep and overexertion. Losing weight is stressful for the body, and it tries with all its might to save energy. Therefore, you want to sleep more, and the feeling of fatigue comes earlier than usual. During this period, you should not exhaust your body; it is better to sleep an extra few hours.
• Avitaminosis. To maintain good health during the transition to proper nutrition, you need to drink vitamins, since the body is in a stressful state. It is also recommended to drink fish oil, which replenishes essential fatty acids.
• Alcohol. Alcoholic drinks have a high sugar content, so it is better to avoid them altogether.

• Don't go to the store hungry.
• Monotony. You cannot create one PP diet for a week for weight loss and eat like that for a month. The menu needs to be changed every week to avoid breakdowns.

What foods can and cannot be eaten when eating properly for weight loss

Can:

• seaweed;
• vegetables without starch;
• dietary meat (chicken/duck/turkey/rabbit);
• egg white;
• cereals (brown rice, wild rice, buckwheat; quinoa; bulgur; oatmeal; couscous);
• pasta (hard varieties up to 2 times a week);
• rye bread, multigrain;
• fats: red fish, low-fat white fish, cold-pressed olive/linseed oil, roasted nuts, egg yolk;
• seasonings;
• low-fat dairy and fermented milk products.

Possible in very small quantities:

• vegetables containing starch;
• cheese (fat content up to 30%);
• fruits in small quantities;
• cottage cheese.

It is forbidden:

• alcohol;
• corn;
• bakery;
• sugar.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

How to make a menu correctly

Before you create a weight loss menu for a week or a month, you need to:

1. Assess your level of physical activity.
2. Calculate the kcal norm for the day.

The level of physical activity can be:

• Minimum - sedentary work, no sports (coefficient 1.2).
• Light - sedentary work, but there are light workouts up to 3 times a week or long walks (coefficient 1.3).
• Medium - work that requires little physical effort, light training up to 5 times a week, morning or evening exercises (coefficient 1.5).
• High – work with physical activity, active lifestyle, intense sports up to 5 times a week (coefficient 1.7).
• Extremely high - hard physical work, hard training every day (coefficient 2).

Once the level of physical activity is determined, you can calculate the kcal norm using the formula:

(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity

The principle of the calorie diet

Let's take a closer look at what the essence of the 1200 calorie per day weight loss diet is and what its basic principles are:

Firstly, when following a diet, it is very important to maintain a balance of nutrients . For example, the daily intake of fat in your body should be about 30%, protein - 15 and carbohydrates - 55%.

How I lost half my weight in six months

Let us remind you that complex carbohydrates are best suited for the diet. As for fats, most of them should be of plant origin and only 2-3 percent should be of animal origin.

Secondly, do not forget about the contraindications of a diet for weight loss in terms of calories. If you are pregnant or have not yet reached the age of majority, this kind of calorie restrictions is strictly prohibited for you.

popular:

• ✅ Effective Biocomplex formula helps get rid of food addiction
• ✅ Strange but effective weight loss methods used by celebrities
• ✅ Minus 24 kg without leaving home! A Muscovite who lost weight in quarantine “blew up” Russia with her recipe

How many calories do you need to eat to lose weight?

Due to physical characteristics, representatives of the stronger sex spend more calories per day, pumping muscles in the gym, or performing complex physical work; the calorie norm per day is different for women and men. Based on this, each gender needs to calculate the individual calorie content of diet dishes.

In order to calculate how many calories women need per day to lose weight on the above diet , follow these steps:

• multiply your weight in kilograms by 10;
• then add your height in centimeters multiplied by 6.25;
• subtract the number of years multiplied by 5 from the resulting number;
• then subtract 161.

The resulting number should be multiplied by the number corresponding to your level of physical activity:

An innovative drug for losing weight by 30-40 kg! Removes even age-related fat without chemicals, liposuction, diets or exercise. Exercises

• 1.2 - sedentary lifestyle;
• 1,375 – classes three times a week;
• 1.4625 - fitness five times a week;
• 1,550 – increased physical activity 5 times a week;
• 1.6375 - daily exercise;
• 1.725 - intense physical activity twice a day;
• 1.9 - increased daily load in combination with physical activity.

To lose weight with the above diet, men should calculate the number of calories this way:

• multiply the number 10 by the weight in kilograms;
• then add the resulting number by multiplying the height in centimeters by 6.25;
• subtract the number of years multiplied by 5;
• add 5.

And, as mentioned above, in order to get the final number of calories for weight loss, you should multiply the resulting figure by the coefficient of your physical activity. The numbers for calculating the load level are the same as for women.

Do not forget that the minimum number of calories a person needs per day is 1200.

Sample menu for a week with a daily calorie content of 800 calories

When eating 800 kcal per day, 3 meals a day are provided, no snacks. Cook vegetables and meat without oil. You can stew, steam and bake. Dairy products are low-fat or low-fat.

The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.

Calorie table

You can use a convenient calorie table for the most common and acceptable foods in this diet (see also the most effective foods for weight loss).

Diet 1200: calorie table:

For a more detailed table of caloric content of foods, see here. You can also use the online food calorie analyzer (see here).

Sample 1200 calorie menu with calories counted

Below you can see an approximate 1200 calorie diet menu for a week. Additionally, you can drink coffee or tea without sugar, herbal infusions, and rose hips.

Monday

• Breakfast: omelet from one egg and two tablespoons of milk - 184 kcal, tea with milk - 30 kcal (214 kcal)
• Second breakfast: low-fat cottage cheese 100g - 110 kcal and orange -36 kcal (146 kcal)
• Lunch: chicken soup (300 ml) – 210 kcal, baked chicken thigh 158 kcal, cucumber and tomato salad – 47 kcal, orange juice 200 ml – 35 kcal (452 ​​kcal)
• Afternoon snack: yogurt 1.5% - 79 kcal
• Dinner: grilled salmon – 283 kcal, baked vegetables – 62 kcal (345 kcal)

Total for the day: 1236 kcal

Note: If you have a little more or a little less calories, that's okay.

Tuesday

• Breakfast: Oatmeal (50g dry cereal) with low-fat milk – 198 kcal, coffee with milk – 30 kcal (228 kcal)
• Second breakfast: banana – 95 kcal
• Lunch: Borscht with meat (300g) – 147 kcal; boiled potatoes 1 pc. 82 kcal, beef cutlet – 260 kcal; cabbage salad with cucumber 100g – 49 kcal (538 kcal)
• Afternoon snack: medium apple 70 kcal
• Dinner: baked salmon – 230 kcal; leaf lettuce 100g – 47 kcal

Total for the day: 1208 kcal

Wednesday

• Breakfast: buckwheat porridge with milk – 157 kcal, tea with milk 30 (187 kcal)
• Second breakfast: grated carrots 100g – 32 kcal
• Lunch: pea soup (300ml) – 193 kcal; fish cutlet 100g – 130 kcal; tomato salad – 47 kcal; boiled rice – 116 kcal; apple juice 200 ml – 86 kcal (572 kcal);
• Afternoon snack: tomato juice 200 ml – 44 kcal
• Dinner: boiled or grilled chicken breast 150g - 169 kcal; egg salad 100g – 185 kcal (354 kcal)

Total for the day: 1189 kcal

Thursday

• Breakfast: omelet from one egg and two tablespoons of milk - 184 kcal, tea with milk - 30 kcal (214 kcal)
• Second breakfast: cottage cheese 100g – 110kcal
• Lunch: Vegetable soup – 129 kcal; 2 beef sausages – 226 kcal; Boiled potatoes 2 pcs. – 164 kcal; vinaigrette 100g – 75 kcal (465 kcal)
• Afternoon snack: cottage cheese with sour cream 10% 100g - 197 kcal
• Dinner: chicken ham 100g – 188 kcal; lettuce 200g – 24 kcal (212 kcal)

Total for the day: 1198 kcal

Friday

• Breakfast: grain cottage cheese 3% 100g – 109 kcal; fruit yogurt – 63 kcal; tea with milk 30 kcal (202 kcal)
• Second breakfast: walnuts 30 g – 163 kcal
• Lunch: mushroom soup 300ml – 163 kcal; boiled beef 100g – 264 kcal; buckwheat porridge 100g – 132 kcal; cabbage salad with cucumbers 54 kcal (613 kcal)
• Afternoon snack: baked apple – 59 kcal
• Dinner: pilaf with mushrooms and meat 100g – 156 kcal; 2 cucumbers 30 kcal

Total for the day: 1223 kcal

Saturday

• Breakfast: Oatmeal (50g dry cereal) with low-fat milk – 198 kcal, coffee with milk – 30 kcal (228 kcal)
• Second breakfast: pear baked with cottage cheese 150g – 80 kcal
• Lunch: bean soup 300ml – 186 kcal; veal cutlets 100g – 375 kcal; 2 tomatoes 40 kcal (601 kcal)
• Afternoon snack: Activia drinking 1.5% 200ml – 88 kcal
• Dinner: fish baked with mushrooms and cheese 200g – 184 kcal; 1 cucumber and 1 tomato – 35 kcal

Total for the day: 1216 kcal

Sunday

• Breakfast: low-fat cottage cheese 100g – 110 kcal and orange – 36 kcal (146 kcal)
• Second breakfast: baked apples stuffed with low-fat cottage cheese 200g – 208 kcal
• Lunch: fresh cabbage borscht with meat 300ml – 209 kcal; boiled chicken without skin 150g – 275 kcal; vinaigrette with beans 150g – 123 kcal (607 kcal)
• Afternoon snack: pineapple juice 200ml – 96 kcal
• Dinner: hake baked in the oven 150g - 132 kcal; 2 tomatoes 40 kcal (172 kcal)

Total for the day: 1229kcal

The 1200 calorie diet menu for a week may change, you must choose those foods that you like and suit you personally, and include them in your diet. But do not forget that many types of food are completely prohibited; if you continue to eat baked goods, cakes, treat yourself to high-calorie desserts in the evenings in a cafe or at home in front of the TV, you will still not be able to lose weight.

The video clip shows another version of the 1200 diet menu for one day:

Approximate menu for a week containing 1000 calories per day

The PP menu for a week for weight loss with a daily calorie content of 1000 kcal is recommended for a sedentary lifestyle, as well as for those with a slow metabolism.

This meal plan includes 5 meals.

Vegetables can be steamed, baked and stewed. Adding oil should be avoided.

Dairy products are either low-fat or low-fat.

Allowed and prohibited foods of the 1200 calorie diet

During the diet, you can include the following foods and dishes in the menu:

• Bread made from bran, rye flour or wholemeal wheat flour.
• Low-fat veal and rabbit meat, beef, chicken and turkey. It is allowed to prepare dishes from lean parts of lamb and pork. Portions should be small.
• You can prepare porridge from buckwheat, pearl barley and barley.
• Skinny varieties of fish and seafood are allowed on the menu.
• Do not limit the consumption of low-fat kefir and cottage cheese. You can afford hard cheese less often.
• Chicken eggs are eaten as an omelet or boiled.
• The basis of the diet is fresh vegetables and herbs.
• It is good to use fresh unsweetened fruits and berries as snacks. They are used to make compotes and prepare fresh juices. Nuts are also eaten for this purpose.
• Vegetable oil is used only for salad dressing.
• It is best to drink green tea. Herbal teas, unsweetened coffee, mineral but still water are allowed.

There are some foods that you should completely avoid eating:

• Sugar and its analogues.
• Spicy foods, fried and fatty foods.
• Any fatty meat.
• Fried egg yolk.
• Fatty fish and seafood.
• All canned goods.
• Pasta and products made from premium quality wheat flour.
• Fatty foods and milk-based drinks.
• Cheese with high salt and fat content.
• Ready store-bought sauces.
• Vegetables in marinade, saltiness.
• Any confectionery products.
• Alcohol.
• Juices, cocoa, nectars prepared in industrial conditions.
• Cooking fat, animal fat.

Products that need to be partially limited on the menu:

• Spicy spices, salt.
• Beans and potatoes.
• Berries, fruits and dried fruits with a high sugar content (grapes, figs, bananas, raisins, etc.).
• Semolina, rice, oatmeal.
• Sweets containing natural sugar, such as honey or jelly.

The number of kilocalories in foods that should be abandoned or partially limited:

Approximate menu for a week containing 1200 calories per day

The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With this diet, it is recommended to increase daily exercise, as well as conduct full training 3 times a week.

There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to maintain the general principles of proper nutrition.

Dinner

Lunch is the main meal of the day both in terms of calories and portion size. The optimal lunch is a combination of carbohydrates and protein - meat and vegetables. Boil, stew, bake chicken with broccoli in the oven, prepare salads from fresh vegetables and herbs.

Turkey steak

1. Lightly salt and pepper the turkey steak and let sit for 15 minutes.
2. Fry over medium-high heat for 7 minutes, turning twice during this time.
3. Reduce heat to low, cover and cook for 3-4 minutes.

It is not necessary to cook meat dishes every day - take “fasting” days

Calorie table for boiled meat

We calculate the proportion:

184 g - cooked turkey = X 100 g = 170 calories 184 x 170 / 100 = 312.8 calories

There is no way to weigh boiled vegetables in a composite dish, so we calculate the approximate calorie content in dry form.

Rice with vegetables

1. Rinse the rice until the water runs clear
2. Grate the carrots and garlic, cut the onion into cubes, cut the olives in half.
3. Place all the ingredients in the multicooker bowl, stir, close the lid, and set the program.

During cooking, grains swell and their weight changes.

We calculate the proportion:

160 g - boiled rice = X calories 100 g = 125.87 calories 160 × 125.87 / 100 = 201.39 calories

50 g - onion = X calories 100 g = 37 calories 50×37 / 100 = 18.5 calories

We calculate the proportion:

130 g - carrots = X calories 100 g = 29 calories 130×29 / 100 = 37.7 calories

50 g - olives = X calories 100 g = 155 calories 50×155 / 100 = 77.5 calories

Cooked rice with vegetables

The benefits of vegetables are their high fiber content. The body needs it like proteins, fats and carbohydrates. Fiber enhances intestinal motility, promotes the removal of cholesterol from the body and normalizes fat metabolism.

Vegetable salad

1. Wash and dry 2 tomatoes, 2 cucumbers and lettuce leaves.
2. Chop all the vegetables, add salt and pepper.
3. Season to taste with sunflower oil or natural yoghurt. I do it without dressing.

Tomatoes are useful for cardiovascular diseases and anemia

Cucumbers are low-calorie and no less healthy than tomatoes

Salad is rich in folic acid - it regulates metabolism

Vegetables contain minimal calories and a lot of fiber - incorporate them into your diet

Vegetable calorie table

We calculate the proportion:

330 g - 2 tomatoes = X 100 g = 22 calories 330 × 22 / 100 = 72.6 calories

146 g - 2 cucumbers = X 100 g = 16 calories 146 × 16 / 100 = 23.36 calories

We calculate the proportion:

26 g - salad = X 100 g = 14 calories 26×14 / 100 = 3.64 calories

Sample menu for a week with a daily calorie content of 1500 calories

For the most active, a menu of 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. The menu is also suitable for those whose work involves heavy physical activity.

Sample PP menu for 1500 kcal per week for weight loss

The diet remains the same as with the 1200 kcal menu.

Don't miss the most popular article in the section: Laser hair removal on the face and body - how it is done, effectiveness, before and after photos, contraindications.

How to plan a weekly diet

Write down a plan for main meat dishes and side dishes

Monday - turkey + rice Tuesday - no meat + buckwheat porridge Wednesday - turkey + chickpeas Thursday - chicken + buckwheat porridge Friday - no meat + chickpeas Saturday - chicken + rice Sunday - fish + beans

Think about what breakfasts could be like

• Oatmeal with honey and dried fruits
• Oatmeal with fruit
• Fruit salad and natural yogurt

Lunch - the main meal

In terms of calories and serving sizes.

Plan a light dinner

Focus on how much you eat breakfast and lunch. For me it’s either cottage cheese or vegetable salad.

Consider

• Going to a restaurant - these days you don’t need to cook lunch or dinner.
• Amount of time - are you ready to cook complex dishes on weekdays?
• Gym workouts – these days you need more protein to maintain and build muscle mass.

The effort spent on detailed planning will pay off - you will save on buying groceries, since you will not buy too much, and you will be able to eat a balanced diet.

Recipes for first courses with proper nutrition for weight loss

Green borscht

• lean pork - 201 g;
• egg - 7 pcs.;
• onion (chopped) - 1 pc.;
• potatoes (chopped) - 4 pcs.;
• sorrel - 50 g;
• drinking water—1.7 l;
• seasonings - to taste.

1. Chop the meat into cubes and cook until fully cooked.
2. Add seasonings to the broth.
3. Add potatoes to broth and cook until tender.
4. Sauté the onion until golden brown.
5. Boil the eggs, cool, peel and finely chop.
6. Wash the sorrel and chop it.
7. Add sorrel, onion, and eggs to the broth.
8. Boil for another 5 minutes. with the lid closed.
9. Let the borscht brew for 15-20 minutes.

Chicken noodle soup

• carrots (straws) - 1 pc.;
• onion (chopped) - 1 pc.;
• bell pepper (straws) - 1 pc.;
• chicken fillet - 201 g;
• noodles—99 g;
• seasonings - to taste.

1. Boil the meat in one piece until done.
2. Remove meat from broth.
3. Add seasonings to the broth.
4. Add vegetables to the broth and bring it to a boil. Then put the noodles in there and cook for 5-7 minutes.
5. Cut the chicken meat into cubes and add to the finished dish.

Second courses

Baked salmon with vegetables

• salmon – 450 g;
• broccoli – 450g;
• mixture of lemon juice and Japanese sauce - 4 tbsp. l.

  
  A dish of salmon or any red fish would be ideal on the menu for the week.

1. Remove bones from fish, rinse and dry with paper towel. Place in a convenient container and sprinkle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
2. Separate the broccoli florets and open them.
3. Place marinated fish and broccoli on a baking sheet.
4. Bake in the oven at 201° for 25 minutes.

Meatballs with sour cream sauce

• Minced meat (chicken or turkey) – 399 g;
• ground ginger – 21 g;
• onion (chopped) – 201 g;
• carrots (chopped) – 99 g;
• garlic puree – 10 g;
• sour cream – 99 g.

1. Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
2. Lightly fry the meat balls in a dry frying pan.
3. Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
4. Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.

Salads

Bean and Pepper Salad

• Green beans (frozen) – 299 g;
• Mild red pepper – 99 g;
• soy sauce - 3 tbsp. l.;
• lemon juice – 2 tbsp. l.;
• crushed garlic – 10 g.

1. Pour boiling water over the frozen beans and bring to a boil again.
2. Chop the pepper.
3. Mash the garlic in a press.
4. Mix all ingredients and season.

Seafood salad

• Sea cocktail (frozen mixture) – 499 g;
• cucumber – 1 pc.;
• lettuce leaves – 51 g;
• olive oil – 2 tbsp. l.;
• tomato (vegetable) – 1 pc.;
• soy sauce – 2 tbsp. l.

1. Boil the seafood cocktail and let it cool.
2. Mix butter and sauce.
3. Place lettuce leaves on the bottom of the salad bowl.
4. Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
5. Place seafood cocktail on top of the vegetables, add salt and season with the remaining mixture of butter and sauce.

Wednesday

Number of kilocalories: 1532 kcal

Breakfast

• Cheese – 40 g
• Cereal bread – 40 g
• Tomato – 50 g

Make sandwiches and serve with coffee or tea without sugar.

Snack

• Cottage cheese 5% – 100 g
• Honey – 20 g
• Apple – 100 g

Finely chop or grate the apple and mix with cottage cheese. Add honey to cottage cheese or tea instead of sugar.

Dinner

• Potatoes – 300 g
• Chicken breast – 100 g
• Broccoli – 70 g
• Cereal bread – 20 g
• Garlic – 10 g

Peel the potatoes and cut into cubes. Simmer together with chicken breast, garlic and broccoli over medium heat without adding oil. Serve with herbs and a slice of grain bread.

Snack

• Banana – 100 g
• Orange – 150 g

Dinner

• Turkey breast – 300 g
• Cherry tomatoes – 200 g
• Sweet pepper – 100 g
• Frozen corn – 100 g
• Iceberg salad – 100 g
• Cheese – 20 g
• Olive oil – 10 g

Bake the turkey in the oven without oil. Chop tomatoes, peppers and lettuce, mix with corn and olive oil. Before serving, sprinkle turkey with grated cheese.

Snack

• Kefir 1.5% – 350 g

Dessert

Curd casserole in the microwave

• curd mass - 249 g;
• egg – 2 pcs.;
• sweetener - 2 tbsp. l.;
• pear – 1 pc.;
• banana – 2 pcs.

1. Beat eggs and cottage cheese.
2. Add sweetener to the resulting mass.
3. Cut the fruit into cubes and add to the curd mixture.
4. Place the dish in the microwave for 3 minutes. With a power of 750 watts.

Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.

Raffaello PP

• grapes - 15 berries;
• soft cottage cheese – 99 g;
• protein – 51 g;
• ground cashew nut – 70 g.

1. Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
2. Dip each grape into the curd mixture.
3. Roll the resulting balls in ground cashews.
4. Let the candies sit in the refrigerator for 20 minutes.

The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can be suitable if you replace prohibited products with permitted ones.

The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but a new way of life.

Article design: Mila Friedan