4 weeks “- 5 kg” for Diet
To make the diet easy for you, start a food diary a few days before it begins. Every day, write down everything that gets in your mouth, including snacks, drinks, and even a piece of chocolate that you, perhaps, ate, and did not even remember. Keep a diary every day while adhering to a dietary plan of nutrition. The day before the start, you should weigh in the morning on an empty stomach and do it every week at the same time. In addition to weight, it is necessary to take measurements of the body. For many people, it happens that the weight is, but the size goes. This means that fat “leaves”, giving way to heavier muscle mass.
Within 4 weeks, you should adhere to the developed nutrition plan, adjusting it a little for yourself. Thus, if you weigh more than 90 kg, you can slightly increase portions by adding protein products (60-90 g lean meat) and cereals (100-150 g). If you like meat more than vegetables, cut portions of greens (per 100-200 g per day), but do not forget to add protein (30-60 g).
Five meals a day, and the intervals between meals should not be more than 3-5 hours. If dairy products are on the menu, then choose low-calorie foods when buying. Give up on bananas and grapes for a month. Macaroni should only be from durum wheat, and require cooking from 7-8 minutes and above. When buying products, read their composition. Refuse for a while from those which contain many ingredients, including dyes and flavor enhancers.
Week 1
Monday
Breakfast: 60 g muesli with 200 ml. 0.5% milk and 20 g of raisins.
Lunch: natural drinking yogurt with the addition of cereal or fruit 200 ml., 2 cereal bread.
Lunch: 1 portion of vegetable soup, 1 piece of whole-grain bread, 90 g of boiled chicken, 200 g of fresh or stewed vegetables, 200 ml. tea with milk.
Snack: 6 pine nuts, a green apple.
Dinner: 100 g of steam fish, 200 g of boiled cauliflower for garnish.
Tuesday
Breakfast: 1 boiled egg, 1 whole-grain slice of bread, coffee with milk.
Lunch: green apple and pear.
Lunch: low-fat broth with 2 toasts, 120 g of boiled rice with 60 g of boiled chicken, 150 g of vegetables.
Snack: 2 bread with cottage cheese, 1 cucumber, greens.
Dinner: vegetable salad 200 g with vegetable oil, baked or boiled meat 60 g, kefir 200 ml.
Wednesday
Breakfast: 180 g. Oatmeal in milk, 12 pcs. hazelnuts, 100 g pears.
Lunch: boiled corn, or 1 green apple.
Lunch: 180 g of boiled meat, 250 g of vegetables, 30 g of grain bread, 200 ml. natural juice without sugar.
Snack: 200 ml. fermented baked milk.
Dinner: boiled or baked fish in the oven 120 g., Boiled vegetables for a side dish 200 g.
Thursday
Breakfast: omelet from 2 eggs with 100 ml. milk., cheese 30 g., coffee with milk.
Lunch: orange, kiwi.
Lunch: mushroom soup with cereal bread, boiled pasta 150 g with stewed vegetables.
Snack: 200 ml. yogurt, 6 nuts, 20 g of dried fruit.
Dinner: salad of boiled beef 60 g. With 200 g. Vegetables, seasoned with oil (2 tbsp.)
Friday
Breakfast: 120 g of buckwheat porridge with 100 ml. milk, tea with milk.
Lunch: 200 ml. yogurt, 100 g. peeled orange.
Lunch: mushroom soup, 200 g of stewed vegetables with 90 g of boiled meat.
Snack: tea with dried fruits, 2 bread.
Dinner: 200 g. Green salad with egg and sour cream.
Saturday
Breakfast: 60 g muesli with 200 ml. 0.5% of milk and 20 g of raisins., Coffee with milk.
Lunch: 200 g of fruit salad with 6 nuts.
Lunch: 120 g of baked fish with boiled potatoes 160 g and 200 g of fresh vegetables.
Snack: tea, cereal bread with cottage cheese.
Dinner: 250 g. Fresh vegetable salad with yogurt dressing.
Sunday
Breakfast: omelet from 2 eggs with 100 ml. milk and herbs.
Lunch: smoothie from 200 g of natural yogurt and 200 g of fresh berries.
Lunch: 180 g of rice with seafood and herbs.
Snack: 200 ml. yogurt with dried fruits.
Dinner: 250 g of green salad with 30 g of meat and 2 tbsp. l sour cream.
Week 2
Monday
Breakfast: 60 g muesli with 200 ml. 0.5% of milk.
Lunch: 200 ml. yogurt, 2 bread rolls, a green apple.
Lunch: broth with croutons, 100 g stew, 200 g boiled potatoes.
Snack: tea, 6 nuts, 20 g of dried fruit.
Dinner: 2 egg omelet with spinach and mushrooms.
Tuesday
Breakfast: 180 g of oatmeal in milk.
Lunch: 2 cereal bread with cereal curd and 2 slices of pear.
Lunch: boiled beef 100 g. With grilled vegetables.
Snack: 200 ml. fermented baked milk with 40 g of dried fruit.
Dinner: 200 g. Green salad with egg and 2 tbsp. l sour cream.
Wednesday
Breakfast: 60 g muesli with almonds and 100 ml. milk.
Lunch: 200 g of fresh berries or fruits.
Lunch: 210 g of boiled pasta with vegetables.
Snack: 200 ml. natural yogurt.
Dinner: 250 g. Stewed cabbage with 90 g. Boiled meat.
Thursday
Breakfast: grain toast 60 g. With grated cheese 30 g., Coffee with milk.
Lunch: natural yogurt 200 ml. with 2 whole grain bread rolls.
Lunch: a portion of vegetable soup with 90 g of boiled meat, vegetables, 200 ml. juice.
Afternoon snack: green apple, whole grain bread.
Dinner: 200 g of green salad with boiled chicken.
Friday
Breakfast: 2 boiled eggs with 1 tbsp. l green peas, coffee with milk.
Lunch: orange.
Lunch: 100 g of baked meat with boiled buckwheat 180 g.
Snack: 200 ml. natural yogurt, 20 g of raisins.
Dinner: 100 g. Boiled fish with cabbage salad and apple.
Saturday
Breakfast: 180 g of buckwheat porridge with 200 ml. milk.
Lunch: smoothie from 200 g of natural yogurt and 200 g of fresh berries.
Lunch: meat soup with potatoes, boiled chicken 60 g., Vegetables 200 g.
Snack: orange, 6 nuts.
Dinner: 200 g of green salad with tuna (60 g) and an egg.
Sunday
Breakfast: 180 g of oatmeal in milk.
Lunch: 200 g of fruit salad.
Lunch: 300 g of vegetable soup, 90 g of boiled chicken, 1 whole-grain loaf, 200 g of vegetables.
Snack: apple.
Dinner: 90 g. Braised Beef with 250 g. Green Baked Beans.
Week 3
Monday
Breakfast: 2 pcs. syrniki with oatmeal, coffee with milk.
Lunch: 200 ml. drinking yogurt, 2 pieces of bread, an apple.
Lunch: 90 g of stew with 240 g of boiled potatoes and 100 g of vegetables.
Snack: 6 nuts, 40 g of dried fruit.
Dinner: 350 g of vegetable salad with an egg.
Tuesday
Breakfast: 180 g of oatmeal in milk, 1 apple.
Lunch: 100 g of natural berry jelly without sugar.
Lunch: meat cabbage soup, 120 g of boiled beef, 200 g of vegetables.
Snack: 200 ml. yogurt.
Dinner: Greek salad of 200 g of vegetables and 50 g of cottage cheese.
Wednesday
Breakfast: 2 boiled eggs with 1 tbsp. l green peas, coffee with milk.
Lunch: 200 g of fruit.
Lunch: meat cabbage soup, boiled beef 90 g., Rice 180 g.
Snack: 200 ml. natural yogurt with 20 g of dried fruit.
Dinner: 100 g of baked or boiled meat with vegetable salad 250 g.
Thursday
Breakfast: 60 g muesli with nuts and 100 ml. milk.
Lunch: 200 ml. natural yogurt with 2 bread rolls.
Lunch: chicken broth with herbs, 100 g of boiled chicken, 160 g of boiled potatoes.
Snack: 1 baked apple with honey, nuts, and raisins.
Dinner: 300 g of vegetable casserole with 100 g of boiled chicken.
Friday
Breakfast: omelet from 2 eggs with 100 ml. milk and mushrooms.
Lunch: 200 ml. kefir, 2 bread, 1 pear.
Lunch: chicken broth, 120 g of boiled chicken with 180 g of rice and 150 g of vegetables.
Snack: 200 ml. natural yogurt with 20 g of raisins.
Dinner: 200 g. Baked pumpkin with cinnamon.
Saturday
Breakfast: 300 g vegetable casseroles, coffee with milk.
Lunch: 200 ml. natural yogurt.
Lunch: 210 grams of pasta with 60 grams of seafood.
Snack: 200 g of fruit salad.
Dinner: 100 g of fish, baked with lemon slices.
Sunday
Breakfast: 180 g of oatmeal in milk, 6 nuts.
Lunch: 200 g of fruit salad.
Lunch: 90 g. Boiled fish, 1 whole-grain bread, green salad with arugula 150 g.
Snack: 200 g baked pumpkin with cinnamon.
Dinner: 100 g. Baked chicken with vegetables.
Week 4
Monday
Breakfast: 180 g of oatmeal in milk, 1 apple.
Lunch: 100 g of natural berry jelly without sugar.
Lunch: meat cabbage soup, 120 g of boiled beef, 200 g of vegetables.
Snack: 200 ml. natural yogurt., 6 nuts.
Dinner: Greek salad of 200 g of vegetables and 50 g of cottage cheese.
Tuesday
Breakfast: 60 g muesli with nuts and 100 ml. milk and 20 g of raisins.
Lunch: fresh vegetables, fruits or berries 200 g.
Lunch: 180 g of boiled meat, 250 g of vegetables, juice.
Snack: 200 ml. fermented baked milk.
Dinner: boiled fish 120 g, boiled vegetables 200 g.
Wednesday
Breakfast: omelet from 2 eggs, 100 ml. milk and 30 g of cheese.
Lunch: orange, kiwi.
Lunch: mushroom soup, 150 g of boiled pasta and 150 g of vegetables.
Snack: 200 ml. natural yogurt with nuts and dried apricots.
Dinner: beef salad with vegetables and butter.
Thursday
Breakfast: 180 g of buckwheat porridge with 200 ml. milk.
Lunch: 200 ml. natural yogurt, 1 mandarin.
Lunch: mushroom soup, stewed vegetables 200 g., 100 g. Boiled or baked meat.
Snack: tea with dried fruits.
Dinner: 200 g. Green salad with egg and sour cream.
Friday
Breakfast: 60 g muesli with nuts and 100 ml. milk.
Lunch: 200 ml. natural yogurt, 2 bread.
Lunch: chicken broth, 100 g. Boiled chicken, 160 g. Boiled potatoes.
Snack: baked apple with nuts and 20 g of raisins.
Dinner: 300 g of vegetable casserole with 100 g of boiled chicken.
Saturday
Breakfast: 300 g. Vegetable casserole, 100 ml. milk.
Lunch: 200 ml. frozen yogurt, 1 apple.
Lunch: 210 grams of pasta with 60 grams of seafood.
Snack: 200 g. Fruit salad with 6 nuts.
Dinner: 100 g. Baked fish with lemon and herbs.
Sunday
Breakfast: 2 pcs. syrniki with oatmeal, coffee with milk.
Lunch: 200 ml. frozen yogurt, 1 apple.
Lunch: 100 g of stew with 240 g of boiled potatoes and 100 g of vegetables.
Snack: 6 nuts, 40 g of dried fruit with tea.
Dinner: 350 g of vegetable salad, 1 boiled egg.
