Ready-made lean menu for a week for 1400-1500 kcal per day

To be honest, I’ve been planning to create a free Lenten menu for my readers for a long time, but I still never got around to it. But how long can you wait? And just the Nativity Fast began on November 28th. In general, to all my dear subscribers who know how to wait, I am dedicating a weekly fasting menu for every day, which not only fully meets the requirements of proper nutrition, but will also help you lose weight.

Lenten menu for 1400-1500: features

Before moving on to developing this diet, I thought about what calorie content to take as a basis. After analyzing all your requests, I concluded that the most popular caloric intake is 1400-1500 kcal. I love this calorie content more than any other:

• not hungry;
• weight loss guaranteed;
• everything happens gently and correctly - extra pounds melt away due to fat;
• With such a calorie content, the body receives all the necessary substances.

The only disadvantage of a lean “weight loss” menu is the insufficient amount of protein, even if the menu is very carefully thought out. There are a lot of opinions on this matter - from “you don’t need that much protein” to “you can get protein from plant foods.” I think it’s clear that on my website I express exactly my opinion.

In my opinion, there are 2 options. The simplest and most rational way is to buy ready-made protein and add it to your diet. Protein shakes are great for snacking, plus you don't have to cook anything. Just make sure it is marked “suitable for vegetarians.” There are many of these on IHerb (I love this store more and more!), here is a link to the selection

The second way out is to completely ignore the issue of protein during fasting. There is not such a serious deficit that any irreversible changes would occur during the fasting period.
Of course, if you planned to gain weight during this time, then this will not work. But, however, the caloric intake itself will not suit you for gaining weight.

The essence and principles of the 1400 calorie diet

On such a diet you will not have to give up your usual foods. The diet includes cereals, vegetables, fruits, meat, and dairy products. The essence of the diet is to count the calories consumed daily.

You need to count everything: snacks, main meals, drinks. The energy value of the daily diet should be no more than 1400 kcal.

It is better to eat often, but in small portions. In the first days of the diet, you may feel hungry.

It is recommended to remove unhealthy foods from your diet: chips, crackers, carbonated drinks. They are not nutritious, do not satisfy hunger for a long time, but contain a lot of carbohydrates and modified fats.

On a diet, you need to drink at least 1.5 liters of clean water - teas, compotes, fruit drinks do not count.

The advantages of such nutrition

The main advantage of such nutrition is safety. Despite the restriction of the diet, the body receives all the necessary vitamins, useful micro- and macroelements that are important for the normal functioning of the body. The feeling of hunger will not haunt you constantly, as happens on mono-diets.

Other benefits:

• no need to give up your favorite dishes;
• a small number of restrictions in the choice of products;
• it is not necessary to play sports;
• you can eat almost anything and lose weight;
• feeling hungry only for the first few days.

A person can continue to have lunch in a cafe, meet with friends. The main thing is not to forget to count what you eat.

How much weight can you lose while fasting?

And now about the timing and other figures. How long your post will last is up to you. I give you a menu for 7 days. Based on this diet, it’s not at all difficult to build a nutrition plan for even a month! You can simply repeat it every week, or you can make other combinations from the written dishes. Almost all breakfasts, lunches, dinners and snacks are interchangeable.

If you strictly adhere to your diet, drink enough water, and don’t forget about physical activity, then I guarantee minus 3-4 kg per month! Usually 1-1.5 kg is lost in the first week, then the minus will be less.

results

In order to lose about 5 kilograms, you need to stick to this diet for 1 month. However, the developers of the system recommend extending it for another month so that weight loss is reasonable and slow, otherwise it can harm your health. If you need to lose more than 5 kilograms, then the course needs to be increased by another month. It is important to maintain an interval of 10 days between courses.

In fact, this diet is quite balanced and nutritious, so it is likely that you yourself will not want another diet.

Briefly about the basics of a lean pp menu for weight loss

The site has detailed articles both about pp weight loss in general and about losing weight during fasting. I won’t repeat myself, but I’ll highlight the basic points:

1. We drink water daily at the rate of 30 ml per 1 kg of weight. The water must be clean without gases;
2. single serving - 500-600 ml (this is the volume of all food for one meal);
3. In total there should be a minimum of 3 and a maximum of 6 meals, the interval between them is 2-4 hours;
4. The last dose is 2-3 hours before bedtime . No “I don’t eat after 18”!

Meals for 1400 calories per day menu for a week from available products. Description

Tired of exhausting yourself with kefir or buckwheat diets? It's a shame that you're starving, losing weight, but the weight quickly comes back? Then the 1400 calorie diet is just for you! If bullying yourself and hard training do not give the desired result, you should try a menu of regular food. Even without fitness, eating according to this diet, you will lose weight. And the weight will remain normal in the future.

The body will not return the deficiency of nutrients and store it for use, because there will be no stress, depression and debilitating hunger. Nutritionists have proven that a properly designed menu is an accurate calculation of safe weight loss without compromising your health. A balanced weekly diet of healthy foods will allow you to lose excess weight without much effort.

By the way, this is the favorite diet of students. It is not suitable only for athletes and those people whose work involves heavy physical activity. All those who are engaged in mental work can easily cope with the assigned tasks. Just a few days - and such proper nutrition can become a habit.

The 1400 kcal diet method allows you to eat five times a day. In this case, the last meal should be four hours before bedtime. Plan your daily diet according to time. It can be approximate - deviations of 15-20 minutes are quite acceptable. If you have a problem going to bed with an empty stomach, drink a glass of low-fat kefir an hour before bed.

Many people like the 1400 calorie diet because you can eat almost all foods. It is important to minimize your diet - eat everything, but do not overeat. Junk foods such as fast foods, baked goods, processed foods, alcohol, and carbonated water should not be on the daily menu at all. It is better to provide the body with a large amount of useful substances, which are found in lean meats and fish, fermented milk products, vegetables, berries, fruits and herbs.

Ready-made pp-menu for 1400-1500 kcal for fasting and vegetarians

I know that for Christians, fasting is not just a refusal of meat, dairy products, eggs and fish. There are days when fish is allowed, and there are days when hot food is not allowed. This article is not about the rules of the Christian faith, by no means! This Lenten menu will not contain meat, etc. food. But it is suitable for everyone who wants to fast, regardless of religion. Vegetarians can also safely use this diet.

Before you start using this menu, I advise you to study it carefully and prepare - purchase groceries, for example, I will provide a shopping list below. There are also dishes in this diet that require preliminary preparation. Don’t be afraid, they are simple (I’m lazy in the kitchen, remember?), but, for example, in the salad with chickpeas and mung bean (from the menu of the second day), the mung bean should be sprouted. And the germination procedure takes time. Here, by the way, is about germination of mung beans.

Menu for three days

The 1400 calorie menu option will help you plan your schedule. Simple, healthy dishes will help save time.

First day

Second day

The third day

Day one: let's start!

Today will not be very difficult if you are mentally prepared and ready for restrictions.

BREAKFAST

Oatmeal with nuts, fruits or berries in water, coffee or tea without sugar. Porridge can be sweetened with sakhzam.

From 3 tbsp. oatmeal, a glass of water, a pinch of salt, cook the porridge. Just bring to a boil, turn off, and let sit for 10 minutes. After turning off, throw in nuts (20-30 g). Add berries (100 g) and sakhzam before serving. Don't forget to add coconut or any other vegetable oil (1 tsp).

KBZHU whole serving: 368 kcal/7.3 g protein/17.8 g fat/44.8 g carbohydrates

SNACK

An appetizing fruit salad made from apple, pear, banana and a handful of any berries. Just cut everything and mix, adding 2 tsp. liquid honey. .

KBJU servings: 204/2.3/0/48.7

DINNER

A serving of pea soup without meat, 2 slices of bread. I recommend preparing the soup . From the specified amount of products you will get 4 large servings.

For lean pea soup you need:

• 1.5-2 liters of water;
• 100 g dry peas;
• 1 carrot;
• 1 onion;
• half a bell pepper;
• 3-5 potatoes;
• 5-6 pcs. prunes;
• salt, spices, herbs - to taste;
• 1.5 tbsp. vegetable oil.

It's not difficult to prepare:

1. Soak the peas in water for an hour, then rinse, add fresh water and cook until half cooked (about 20-30 minutes after boiling).
2. Then add vegetable oil, all the vegetables cut into cubes, cook for another 20 minutes, stirring.
3. Salt, add spices, prunes (can be chopped, or whole), herbs. Let it simmer for 2-3 minutes and turn it off. In 10 minutes you can have lunch.

KBJU of the whole lunch: 345/12.4/6.1/60.3

SNACK (AFTERNOON SNACK)

A cup of tea without sugar, 50 g of any nuts.

KBZHU: 256/4.9/26/3.6

DINNER

A serving of stewed cabbage with mushrooms (300 g), 2-3 pickled cucumbers or tomatoes. On the site, if necessary, there is a recipe for pickled tomatoes, as well as an explanation of why pickled vegetables are ok, but pickled vegetables are not.

For lean stewed cabbage (for 4 servings) :

• 1 kg of white cabbage;
• 1 carrot and onion;
• 1.5 tbsp. vegetable oil;
• 300 g of any fresh or frozen mushrooms;
• salt, spices, herbs - to taste.

The recipe is simple:

1. In a deep, thick-walled saucepan (you can also use a slow cooker) we put all the products except the greens.
2. Simmer for 1.5 hours, stirring, over low heat under the lid. At the end, add the greens.

KBJU per serving: 181/7.8/8/19.5

Total for the day: 35.8 g of protein, 64 g of fat, 123.9 g of carbohydrates. Calories (or rather kcal) - 1427.8 kcal. There will be approximately the same amount of calories, protein, fats and carbohydrates on other days; I won’t go into detail.

Contraindications

The 1400 calorie per day diet is not recommended for women and nursing mothers. When choosing this method of losing weight, you should consult a doctor if you have the following pathologies:

• Chronic diseases of the digestive tract;
• Hypertonic disease;
• Diabetes.

Be sure to read: Why does a person weigh less in the morning than in the evening?

A strict diet is contraindicated for teenagers and older people.

Day two: the most difficult

This day will not be easy. No, he is not hungry, but usually it is on the second day that a clear understanding comes that not all food is allowed.

BREAKFAST

Raw couscous with poppy seeds, raisins and flaxseed meal, a cup of tea or coffee without sugar. I recommend preparing the porridge the night before, it’s very simple:

1. Pour 3 tbsp into a deep plate. couscous, 2 tbsp. poppy seeds and flaxseed flour.
2. Salt, add a handful of raisins, pour in a glass of boiled warm water and mix.
3. Cover with a plate and let it sit on the kitchen table until the morning. If the house is hot, put it in the refrigerator just in case.

SNACK

Sandwich made from black bread and sliced ​​avocado. Be sure to add salt - it tastes better! Make tea or coffee with sandwiches. For one serving: 2 slices of bread and half an avocado.

DINNER

Today's lunch will be the same as yesterday - a portion of pea soup and bread. By the way, you can add any greens to the soup (parsley, arugula, garlic, onion). If you like spicy foods, then mustard or horseradish are also not prohibited - you won’t eat much, and such additives will not greatly affect the overall calorie content.

SNACK

Pumpkin baked with raisins, apples and nuts, finished portion - 250-300 g. Tea without sugar. To be honest, this recipe is one of our favorites at home right now, it turns out very tasty!

What you need (recipe for one serving ):

• pumpkin pulp - 200 g;
• 1 apple;
• a small handful of nuts and raisins;
• sahzam.

Cooking everything in the oven:

1. Place the coarsely chopped pumpkin on a baking sheet lined with parchment or silicone sheet.
2. There's also an apple, peeled and cut into 6-8 pieces.
3. Sprinkle everything with nuts and raisins. A little sakhzam if you want a sweet, sweet taste.
4. Bake at 200 degrees for 20-30 minutes.

DINNER

If you have stewed cabbage left over from yesterday, you don’t have to bother with dinner, but if not, then prepare a beetroot-chickpea salad with mung bean according to this recipe (the first in the collection).

Day three: the most delicious

As my practice shows, today is usually the last day when you need to show willpower and somehow restrain yourself. Then everything is much simpler! That is why our third day will be one of the most delicious - with pancakes!

BREAKFAST

Poppy-banana pancakes, coffee or tea. It is unlikely that you have tried such pancakes somewhere - this recipe was developed by me specifically for one of the custom menus.

What you need ( for 1 serving ):

• 50 ml boiling water;
• 1 small banana;
• 20 g poppy seeds;
• a little salt;
• 2 tbsp. rice flour;
• sakhzam (I have Fitparad) to taste;
• baking powder - ½ tsp.

We prepare in 3 stages:

• First you need to pour boiling water over the poppy seeds. Let it sit and swell. 10 minutes is enough.
• Then we put it all in a blender and grind for 2-3 minutes.
• When the poppy seeds are ready, add the rest of the ingredients, blend well and fry the pancakes on both sides in an up-pan. You can lightly grease the frying pan with oil. Fire is medium, no need to cover with a lid.

SNACK

A couple of apples or one banana.

DINNER

A serving (300-350 g) of vegetarian borscht with beans (the fourth recipe in this collection), a couple of slices of bread. Prepare immediately so that there is leftover for tomorrow - the fourth day will be as free from cooking as possible.

SNACK

About 50-60 g of any nuts or peanuts, tea.

DINNER

Broccoli and beet salad. The recipe is here, called “Savory salad with beets and nuts.” Our portion is 250 g.

Menu for the day 1400 calories per day. Healthy nutrition menu for the week (1400 kcal/day

Losing weight tastefully is now easier than ever!
Save it for yourself? Monday.

Breakfast: muesli topped with yogurt, apple (sour or sweet and sour) or pear, coffee or tea. Second breakfast: cottage cheese topped with low-fat sour cream, a handful of dried fruits. Lunch: vegetable soup, baked potatoes, fresh vegetable salad, chicken breast. Afternoon snack: kefir. Dinner: boiled poultry fillet, vinaigrette, tea.

Tuesday.

Breakfast: buckwheat porridge, vegetable salad, tea.

Second breakfast: apple, yogurt. Lunch: soup with cereals in vegetable broth, baked fish with a side dish of brown rice, compote. Afternoon snack: cocoa, cottage cheese. Dinner: vegetable stew, chicken breast, tea.

Wednesday.

Breakfast: oatmeal, oven-baked apple, tea with honey. Second breakfast: yogurt, toast. Lunch: fish soup, boiled veal with stewed vegetables, juice. Afternoon snack: yogurt, cottage cheese. Dinner: meat, brown rice, vegetable salad, tea.

Thursday.

Breakfast: omelet, vegetable salad, toast, tea. Second breakfast: banana, kefir. Lunch: soup with chicken broth and vegetables, vinaigrette, grilled fish, compote. Afternoon snack: cottage cheese with sour cream, dried fruits. Dinner: meat with vegetables, baked in the oven, yogurt.

Friday.

Breakfast: rice porridge with dried fruits, coffee. Second breakfast: biscuits with juice. Lunch: borscht, chicken cutlet, buckwheat, compote. Afternoon snack: yogurt, fruit salad. Dinner: boiled veal, vegetable salad.

Saturday.

Breakfast: cottage cheese casserole with honey, toast, tea. Second breakfast: banana, yogurt. Lunch: buckwheat soup, mashed potatoes, fish cutlets, dried fruit compote. Afternoon snack: yogurt, nuts, dried fruits. Dinner: low-fat ham, vegetable stew, tea.

Sunday.

Breakfast: oatmeal, fruit, coffee. Second breakfast: yogurt, crackers. Lunch: cabbage soup in meat broth, boiled chicken, grilled vegetables, compote. Afternoon snack: cottage cheese with dried fruits. Dinner: omelet, vegetable salad, tea.

Day four: no cooking necessary!

Today is the day when you will fully feel how good this diet is! Lightness, cheerfulness, lots of energy and delicious healthy food! And today you will practically not cook . I want to show that proper nutrition is not about hanging out at the stove every day, as many people think.

BREAKFAST

This time we will have sandwiches for breakfast. Brown bread (2 slices), half an avocado (mash with a fork), chopped tomato, a little herbs, salt and spices. We put it all together into such beauty as in the photo below, make tea or coffee.

SNACK

Today we have a great lazy snack - a store-bought PP bar. Now there are so many options that it’s simply dizzying! There are, of course, those that have training and fitness only in their name, but there are also really cool, tasty and healthy ones. The main thing is that there is no sugar, molasses or syrup in the composition. On my Zen channel I already wrote how to choose the right delicacy, you can read it.

DINNER

We have lunch with yesterday's borscht. The portion is the same.

AFTERNOON SNACK

A handful of seeds (30-40 g) or tofu cheese (150-200 g) and tea.

DINNER

For the evening we will prepare vegetable stew. Serve with a cup of tomato juice.

Do you think I promised you a lazy menu, but I myself give you complex recipes? Don't worry, the stew only sounds like something complicated, it is prepared quickly and very simply! Especially if there is a frozen mixed vegetable. If not, then peel and cut into cubes any vegetables (carrots, cabbage, peppers, maybe 1-2 potatoes, onions, zucchini). Put it all in a thick-walled frying pan or in a slow cooker, add salt, a little water, a couple of tablespoons of vegetable oil. Simmer, stirring occasionally, for 1-1.5 hours.

Thursday

1 meal

Salad with tuna:

• Egg - 1 pc.
• Tuna in its own juice – 120 g
• Tomatoes - 100 g
• Green onions - to taste
• Vegetable oil - 4 g
• Hard cheese - 10 g
• Salt - to taste

2 meals

• Kefir 2.5% – 100 g

3rd meal

• Cod – 90 g (you can take 190 g at once for 2 meals)
• Rice - 20 g
• Cucumbers – 100 g
• Tomatoes - 100 g

Rice with baked cod and vegetables

4 meals

• Tuna in its own juice – 70 g
• Lavash – 30 g
• Lettuce leaves - 2-3 pcs.
• Cucumber – 100 g

Mash the tuna with a fork. Place lettuce leaves, tuna, chopped cucumber on the pita bread. Wrap it in a roll.

5 meals

• Iceberg lettuce
• Champignons – 100 g
• Cucumbers – 100 g
• Feta cheese - 10 g
• Vegetable oil - 4 g
• Provencal herbs (spice), salt - to taste

Cut the cucumbers into large cubes, tear the lettuce leaves with your hands, cut the cheese into large cubes. Cut the champignons into quarters and fry until tender. Mix all ingredients in a deep salad bowl, add oil, salt and spices.

6 meals

• Cod – 100 g
• Lettuce / Chinese cabbage - 100 g
• Tomatoes - 100 g
• Vegetable oil - 4 g

Second portion of cod with vegetable salad

Day five: every day it gets easier

Well, shall we continue? Not hungry?

BREAKFAST

In the morning, make yourself chocolate oatmeal with banana and nuts.

You will need (for one serving):

• 200 ml water;
• 4 tbsp. oatmeal;
• 1 tsp cocoa;
• half a banana;
• a pinch of salt;
• sahzam to taste.

How to cook:

1. Place everything except the banana and sakhzam into a saucepan and cook for 5 minutes after boiling.
2. Let it stand for another 7-10 minutes, add finely chopped banana and sweetener.
3. We make tea/coffee and have breakfast.

SNACK

Let's snack on a banana-orange smoothie with cranberries (here is the first recipe in the collection).

DINNER

For lunch, I suggest making buckwheat with mushrooms. The site has a selection of vegetarian recipes, but they are not entirely suitable for Lent, since the ingredients include dairy products. I advise you to replace butter with vegetable oil in this recipe (the first one in the article) and then the rules of fasting will not be violated.

Our portion of ready-made buckwheat is 300 g. You can accompany it with a glass of tomato juice or 100-150 g of some pickled vegetables.

AFTERNOON SNACK

Apple baked with nuts and honey, tea. It's not difficult to prepare:

1. Cut the apple (take 2 pieces per serving) in half and carefully remove the core.
2. Place on a baking sheet lined with parchment.
3. Place nuts in the hole and add a little honey.
4. Bake in the oven for 20 minutes at 200 degrees.

DINNER

For dinner, prepare a vinaigrette - a classic on any Lenten or vegetarian menu. Here are the recipes, take your pick. Serving for dinner - 250-300 g.

Tuesday

1 meal

Omelet with chicken and broccoli

• Chicken fillet – 50 g
• Egg - 2 pcs
• Milk 2.5% – 100 g
• Hard cheese – 15 g
• Broccoli – 100 g
• Pepper, salt - to taste

2 meals

• 1 serving of fruit
• Natural yoghurt 2.5% – 100 g

3rd meal

Thai pasta:

• Pasta t/s – 20 g
• Chicken fillet – 80 g
• Carrots – 50 g
• Bell pepper – 50 g
• Green beans - 50 g
• Sesame – 15 g
• Salt, pepper - to taste

Fry the chicken breast a little in a frying pan. Add grated carrots, chopped bell peppers and green beans. Simmer the chicken with vegetables until cooked. Boil the pasta until al dente, place in a colander and let the pasta drain, transfer it to the chicken and vegetables. Add sesame seeds, simmer for another 5 minutes over low heat.

4 meals

• Cottage cheese 2% – 60 g
• 0.5 servings of fruit
• Sweetener

5 meals

• Chicken fillet – 50 g
• Shrimp – 50 g
• Cottage cheese 2% – 30 g
• Curd cheese - 20 g
• Sour cream 15% – 15 g
• Cashew nuts - 10 g

Boil the shrimp and place on the bottom of the plate. Add 10 g sour cream and spread. Cut the chicken fillet into fibers and place on a plate. Spread cottage cheese over chicken fillet. Add the remaining sour cream and spread. Place a teaspoon of curd cheese (no need to spread). Before serving, decorate with nuts.

6 meals

• Chicken fillet – 50 g
• Bell pepper – 50 g
• Carrots – 50 g
• Onion - 50 g
• Tomatoes - 100 g
• Olives - 5 g
• Vegetable oil - 4 g

Season the chicken fillet with salt and pepper to taste and set aside to marinate. Cut the bell pepper into large strips, cut the carrots into slices, cut the onion into slices, cut the tomatoes and olives in half. Preheat the oven to 180 degrees. Grease a baking dish with vegetable oil and lay out half of the vegetables. Place the prepared fillet on the vegetables, distribute the remaining vegetables among the chicken, and add salt and pepper to taste. Bake in the oven for 35-40 minutes until golden brown.

Day six: a day off!

I hope you have a day off today. If not, swap it with anyone else. Why is that? Because today we will be baking! Or rather, apple charlotte.

BREAKFAST

We will have breakfast with avocado sandwiches and tea/coffee. And immediately after breakfast you can start preparing charlotte.

SNACK

A piece of charlotte and a cup of tea.

Recipe for lean pp-charlotte for 2 servings:

• 2-3 large apples
• cinnamon - 1 tsp.
• Fitparad No. 7 - 4-5 scoops or to taste
• vanillin - on the tip of a knife
• a pinch of salt
• baking powder - 1 tsp.
• 4-5 tbsp. rice flour

Cooking process:

1. Peel and seed the apples and cut them into cubes. Mix with cinnamon, sakhzam, salt and vanilla. Let it sit and release the juice. This will take 20-30 minutes.
2. Next, add flour, baking powder, mix well and transfer the dough into any suitable form. Silicone ones for PP baking are the best, you don’t need to lubricate them with anything, nothing will stick anyway.
3. Place in the oven, preheated to 170 degrees, cook for half an hour.

DINNER

Let's cook pickle soup for lunch. For a change, I’m sharing a video recipe. I cook it the same way, just don’t fry it too much - just sauté the vegetables.

Portion - 300 ml. For pickle sauce, 2 slices of bread, fresh herbs.

SNACK

Since today is our day off, we will prepare not only pastries, but also pp-jelly beans. I give you 3 recipes to choose from, choose any one from this article except the last one. Our portion is 200 g!

Please note that the recipe specifies exactly agar-agar. It is not replaced with gelatin during fasting, since gelatin is an animal product.

DINNER

For dinner, let's make a delicious avocado salad.

What do you need:

• avocado - half a large one
• 2 medium tomatoes
• a handful of any greens
• dressing -1 tsp. grain mustard, 0.5 tsp. lemon juice, 1 tsp. vegetable oil

We peel the avocado, cut it into pieces, chop the tomatoes too, put it on a plate along with the herbs and pour over the dressing. Salt - to taste.

Day seven: final

Today is the last day of our week of fasting. Then you can repeat everything in order or swap the days. I recommend taking measurements in the morning. I'm sure both the scales and the measuring tape will please you.

BREAKFAST

Today you can make yourself any breakfast from those described in previous days. But if you want, bake peanut cookies using this recipe.

SNACK

A couple of fruits, maybe in the form of a fruit salad.

DINNER

For lunch, I suggest making potato pancakes (here is the first recipe). They are delicious served with tomato juice.

SNACK

Nuts (40-50 g), tea.

DINNER

Bean salad prepared according to the first recipe from this collection. Serving: 250 g of prepared salad. Serve it with fresh or pickled vegetables.

Well, wasn't it difficult? I hope you enjoy the food on this Lenten menu. If you have questions, feel free to ask them in the comments, I will try to answer as quickly as possible.

List of products for the Lenten menu

In principle, there are no exotic or expensive foods in the diet. Well, maybe only mung beans, chickpeas and tofu cheese, but it’s not difficult to buy them in 2021. Avocado, I think, has also become quite familiar to many. Everything else is usually in our kitchen. Just in case, I compiled a list of products for our menu:

• oatmeal;
• couscous;
• buckwheat;
• rice flour;
• fruits, berries - in season;
• fresh vegetables (onions, carrots, beets, cabbage, cucumbers/tomatoes, bell peppers, etc.)
• pickled vegetables (cucumbers, cabbage, tomatoes);
• various greens (I like ready-made mixes in supermarkets);
• any nuts;
• chickpeas, mung beans;
• tofu cheese;
• beans;
• mushrooms;
• avocado;
• vegetable oil (a couple of types, so that you can use it both for salads and for cooking);
• cocoa, baking powder, sahzam.

By the way, usually the cost of a pp-ration is cheaper than the cost of a traditional food set! This is noted by many who switch to proper nutrition. I wonder how it will work out for you?

PP menu for 1300 kcal for a week in grams. Will the diet work?

Many people who are losing weight are captured by a very useless and dangerous misconception: they think that what you eat is important, and not how much. So Kostya Shirokaya is absolutely against this myth. You don't need to eat only grapefruits, oatmeal and chicken breast in order to finally get rid of those extra pounds around your waist!

Your friend is moderation in nutrition and choosing the right foods just for you! Well, buckwheat doesn’t bother you, although the phytony Masha, foaming at the mouth, claims that a real PPshnik should not live without this cereal. Or broccoli causes nervous diarrhea. And chia seeds are simply beyond your wallet!

So we give you an indulgence: don’t eat what you don’t want and don’t spend your last money on dubious superfoods. For your slimness, the number of calories you get per day is paramount; read more in the article “What is more important: food quality or calories?” .

Despite the fact that there are simply a shocking number of myths in the field of nutrition and weight loss, this statement is beyond doubt, read, for example, If you want to lose weight, don’t eat carbohydrates.

The 1300 kcal diet more than works. True, we personally think that this is a very small calorie content, but in the end it all depends on your goals and the period of time that you have.

Are the calories from cake and buckwheat the same?

Are 200 kcal from a piece of cake the same as 200 kcal from a huge plate of Caesar salad, for example? They look completely different!

Let's look at some simple examples! When we build a house, we need bricks, cement, workers, etc. We buy everything with money, but this is not the same as the fact that we can build a house out of rubles.

The calorie content of foods helps us understand only their energy equivalent. This does not change the fact that the body needs macronutrients (protein, carbohydrates, fats, vitamins, minerals) and a high fiber intake. Plus, don’t forget, you are not a spherical horse in a vacuum, and in addition to refueling BJU, we are also interested in emotions associated with food. Therefore, in assessing the diet, we use not only calorie content, but also many other parameters. Or at least a few key ones that allow you to predict the result quite reliably.