Ready-made menu with recipes for the whole day No. 1 (1230 kcal) – Om Activ

Goals and rules of the 1700 kilocalorie per day diet

The 1700 kcal diet is intended for those who want to get a slim figure, but find it difficult to tolerate low-calorie menus and strict food restrictions.
By reducing the energy value of your diet by 20%, you will be able to achieve slow but systematic weight loss without starvation and poor health.

The main rules of the diet can be formulated as follows:

1. The basis of the diet should be simple, healthy and inexpensive foods.
2. The menu includes raw vegetables, berries and fruits, as well as boiled, baked, steamed and stewed foods. Frying is kept to a minimum.
3. It is advisable to have dinner no later than 19:00. If it is difficult to fall asleep due to feeling hungry, then you can drink kefir before bed.
4. You need to drink 1.5-2 liters of liquid daily to cleanse the body of toxins.

Who is it suitable for?

The diet is recommended for people who:

• want to stay in good physical shape;
• want to reduce weight by 1-3 kg, but do not pursue the goal of rapidly losing weight;
• are obese and are looking for a diet that can be followed for a long time;
• lead an active lifestyle (play sports or physical labor, love walks and active games in the fresh air).

The diet is suitable for people who maintain physical fitness.

Advantages of the diet

The technique has many advantages:

1. Due to the absence of strict restrictions, it is easy to comply with.
2. A wide selection of permitted products allows you to create a balanced menu.
3. There is no need to give up foods that are prohibited in most diets.
4. Losing weight occurs slowly, so you can avoid the appearance of stretch marks on the skin.
5. The diet is designed for an unlimited time.
6. Eating healthy foods speeds up your metabolism.

Mayo Clinic

The diet was developed for women who want to lose weight and stay in good shape. The nutritional system can be followed throughout life, and there should be no significant diseases. The diet allows you to quickly get rid of incorrect eating habits.

You can roughly divide the diet into two steps. The first will take approximately two weeks. A person’s task is to get rid of about five kilograms of excess weight within a given period. It’s good if it doesn’t make you feel hungry. Lifestyle is essential here: he must become more active. So, experts recommend doing exercises and training with good sets of exercises for at least 30 minutes a day. The diet should include more low-fat dairy products, fish and green vegetables.

The second stage no longer has specific time limits, since it is initially focused on the constant application of optimal principles of proper nutrition. It is important not only to lose weight, but also to make it a rule to eat well and always stay in great shape.

Rules for preparing a diet

The 1700 kcal diet requires a strict approach to diet planning. For it to be effective, it is important not only to give up prohibited foods, but also to monitor the correct balance of proteins, fats and carbohydrates.

Recommended Products

The weight loss technique is based on proper nutrition (PN).
For those who choose this regimen, it is recommended to include the following products in the daily menu (calorie content per 100 g is indicated in brackets):

• citruses (31-38 kcal);
• apples (46);
• plums (43);
• any berries (40-45);
• eggplants, sweet peppers, zucchini (24-27);
• all types of cabbage (12-30);
• lettuce, cucumbers and tomatoes (14-19);
• carrots (33);
• onions and leeks, beets (40-48);
• green beans (32);
• lentils (116);
• dried beans (123);
• rice (130);
• buckwheat (343);
• oatmeal (318);
• eggs (155);
• lean fish (76-86);
• beef (254);
• rabbit meat (204);
• turkey (189);
• skinless chicken breast (115);
• cottage cheese 1% (79);
• milk 2.5% (54);
• kefir 2.5% (51);
• yogurt without filler 1.5% (57).

It is recommended to include citrus fruits in the menu.
You can also add fresh mushrooms (30 kcal), any fresh herbs (35), and wholemeal bread (313) to the menu. Those with a sweet tooth are sometimes allowed to treat themselves to a small amount of honey (up to 30 kcal in 1 tsp) or dried fruit (about 90 kcal per handful). For baked goods, you can eat some biscuits (40 kcal per 1 piece).

As for fats, nutritionists advise consuming olive oil (40 kcal per 1 tsp).

It is used in the preparation of soups, stews and other dishes, and is also added to vegetable salads.

Prohibited Products

The 1700 kcal diet excludes the same foods as most other diets.

Fast food should not be eaten.
You should not eat:

• salty, spicy and sweet dishes;
• animal fats;
• finished products containing flavor enhancers, dyes, preservatives and other components harmful to health (chips, sausages, canned fish and meat, mayonnaise, ketchup, etc.);
• fatty types of meat, fish and poultry;
• fast food.

The correct balance of BZHU

The amount of proteins, fats and carbohydrates in the diet is no less important than its calorie content, since the former are responsible for the condition of muscle mass, the latter ensure the transport of nutrients in the body, and the third fill the body with energy.
To achieve smooth weight loss, it is necessary that BJU enter the body in a ratio of 30/20/50.

The balance of the BZHU is very important.

With the energy value of the diet being 1700 kcal, their quantity should be as follows:

• proteins - 127 g;
• fats - 38 g;
• carbohydrates - 212 g.

Number of meals

You need to eat 4-5 times a day every 3-4 hours. This diet will help you avoid feeling hungry.

TLC: when cholesterol is high

Initially, the dietary program was developed to effectively lower the level of negative cholesterol in the blood. The first step is to reduce your intake of saturated fat. These are fatty cheeses, meats and margarine, as well as high-fat dairy products. It is believed that the optimal amount of calories for one day is 1700. If you are overweight, the number of calories is even reduced to 1200. It is also very important to include more fiber in your diet.

It is advisable to reduce your egg consumption. It is recommended to include fruits and cereals, rice, whole grains, as well as fresh vegetables with low-fat dairy products in the menu.

Weekly menu for 1700 kilocalories

To make the diet easier to follow, you need to prepare your diet in advance or use the ready-made menu below.

Diet recipes

Proper nutrition involves using healthy and simple foods. Dishes made from them are prepared quickly, but this does not make them any less tasty.

Chinese cabbage salad with chicken

A recipe for chicken and Chinese cabbage salad has already been given above, but these products are so widely used in dietary nutrition that there are many options for preparing light dishes from them.
You can prepare a salad in 15 minutes if you take:

• 150 g boiled chicken fillet;
• 250 g of Chinese cabbage;
• 2 hard-boiled eggs;
• cucumber;
• tomato;
• 5 ml olive oil;
• salt.

Chinese cabbage salad with chicken is prepared very quickly.
Cut Chinese cabbage, tomato and cucumber into thin strips, fillet and eggs into cubes. Place the ingredients in a deep plate, add salt, mix and season with oil.

Pancakes with kefir

Flour lovers are sometimes allowed to treat themselves for breakfast during a diet with pancakes prepared according to a special recipe.
They will need:

• 8 tbsp. l. flour;
• 200 ml kefir 0% fat;
• 1 egg white;
• citric acid on the tip of a knife;
• a pinch of salt, sugar and soda;
• 10 ml vegetable oil;
• 200 ml boiling water.

Pancakes with kefir are prepared according to a special recipe.
Beat egg whites, salt and sugar until foam appears. Alternately pour in kefir and boiling water, stir.

Combine flour with soda, sift through a sieve and add to the protein-kefir mixture along with citric acid. Mix the ingredients thoroughly until a homogeneous mass is obtained, then pour in the vegetable oil.

Bake thin pancakes from the resulting liquid dough. They can be served for breakfast with berries or sliced ​​banana.

Meatloaf with egg

You can include meatloaf with a whole egg inside in your diet menu.
Ingredients for the dish:

• 300 g ground beef or chicken;
• 3 eggs;
• 30 g tomato paste without sugar;
• 1 onion;
• salt;
• Provencal herbs.

Meatloaf with eggs is a great appetizer.
Boil 2 hard-boiled eggs, cool and peel. Mix the minced meat with the remaining raw egg, grated onion, salt and herbs.

Lay cling film on a work surface and place the minced meat on it in the form of a thin cake. Place 2 whole eggs in the center. Lifting the edges of the cling film, roll the tortilla into a roll (the eggs should remain in the middle).

Carefully transfer the roll into a non-stick pan and brush with tomato paste. Bake in an oven preheated to 210°C for 40 minutes.

Cool the finished roll to room temperature and cut into portions.

Meatball soup

The soup prepared according to this recipe will be low-calorie and light, since it does not require the use of high-calorie foods and frying.
For 1 serving take:

• 100 g minced beef;
• 200 g potatoes;
• 1 small carrot;
• Bay leaf;
• 4-5 green onions;
• salt, spices, parsley and dill.

The meatball soup will be light.
Cut the peeled potatoes into 4-6 pieces. Grate the carrots. Form the minced meat into balls with a diameter of 1.5-2 cm.

Place the prepared meatballs in a saucepan with boiling water, add salt, spices and bay leaf. After 15 minutes - potatoes and carrots. Cook the soup until all ingredients are ready. At the end, add finely chopped onions and herbs.

You can drop 1 tbsp into a bowl of soup. l. salad yogurt or low-fat sour cream.

Dietary baked fish

For those who want to lose weight, it is useful to include oven-baked fish in their diet.
To prepare it, take:

• fillet of any lean fish - 600 g;
• 100-150 g onions and tomatoes;
• 1-2 bell peppers;
• spices.

Dietary baked fish contains many useful substances.
Wash the fish fillets, pat dry with paper napkins, and sprinkle with spices. Cut onions and peppers into strips, tomatoes into slices.

Place onions, peppers and tomatoes in layers on the foil one by one. Place the fish on top of the vegetable “cap”. There is no need to salt it.

Wrap the fish and vegetables tightly in foil and bake in the oven at 180-200 °C for 35 minutes.

Turkey cutlets with vegetables, baked in the oven

Turkey meat can be used to prepare many dietary dishes, such as cutlets.
Required ingredients:

• 0.5 kg turkey fillet;
• 1 egg;
• 2 cloves of garlic;
• 0.5 pcs. onions, carrots and bell peppers;
• parsley;
• salt.

Turkey cutlets with vegetables are a dietary dish.
Finely chop the fillet with a knife. Cut the vegetables into pieces of arbitrary shape, then grind to puree using a blender.

Mix meat with vegetables, parsley and raw egg, add salt. Place the minced meat in silicone muffin tins greased with vegetable oil and bake for 20 minutes in the oven at 180°C.

Oat cookies

When you want something sweet, you can diversify your diet with oatmeal cookies, which do not require flour to prepare.
To bake it, take:

• 0.5 kg oatmeal;
• 100 g peeled walnuts;
• 150 g dates;
• 20 ml vegetable oil;
• ¼ tsp. soda;
• 1 tbsp. l. lemon juice;
• 200 ml water.

Oatmeal cookies are a popular type of homemade cookie.
In a deep plate, mix the dates and nuts chopped in a blender with oatmeal. Add warm water, vegetable oil, soda and lemon juice. Knead the dough from the resulting mass. Form cookies out of it.

Bake the dessert at 180°C for 20 minutes. Serve cold.

Results and reviews of those losing weight

Yulia, 28 years old, Bryansk After pregnancy, she gained 15 kg, which she could not get rid of.
I didn’t want to exhaust myself with hunger strikes, so I chose a menu with 1,700 calories. It’s difficult to call it a diet, since you don’t need to limit yourself too much. Almost everything is allowed, except for fatty and high-calorie foods. At first it was difficult only without sweets, but then I got used to it. The result is minus 12 kg per year. During this time, I learned to cook many healthy, low-calorie dishes. I plan to continue to practice this diet in order to be healthy and slim. Ekaterina, 24 years old, Cheboksary I was looking for a diet for weight loss that can be combined with exercise in the gym. The trainer advised to reduce the diet to 1600-1700 calories per day. Thanks to this, in the first 7 days I lost 2 kg, then the weight began to gradually decrease by 0.5-1 kg per week. I’ve been using this method for 3 months now and I’ve lost 7 kg. But the main thing is not this, but the fact that I lost the habit of eating a lot, fell in love with vegetables and fish, and began to feel better. Another pleasant surprise was the disappearance of acne, which I had struggled with since adolescence.

Useful tips

Check out some good tips. They will definitely help you eat right and stick to a given direction in your diet. And you will see the results very soon:

• The menu should be balanced. Make sure your weekly diet includes a variety of foods. This has a positive effect on digestion;
• It is advisable to include some kind of first course in lunch.
• Drinking regime is of great importance. It is believed that you should drink about two liters of liquid throughout the day.
• We must give up smoked, canned and fried foods. It is necessary to cook by steaming, using water, or in the oven.
• The compiled menu must be followed without violations.
• Pay more attention to physical activity and a healthy lifestyle. Walking and exercise are very useful. It is best to perform a set of exercises for about half an hour, every day.

Be sure to read: Products and supplements to replace sugar for weight loss

The optimal solution is to go for a consultation with a nutritionist or your doctor. Let each specialist give his advice, and you will be able to determine the optimal path for further balanced nutrition.