Diet For Every Day - Food Ration, Menu

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

Diet for every day

A balanced diet not only helps to cleanse the intestines, saturates the body with all the necessary trace elements and vitamins, but also helps to lose weight. Diets, for which a daily menu has been developed by nutritionists, are not only balanced, but also low in calories.

Light diet for every day

Such a diet for every day is a representative of a healthy diet, observing it, it is impossible to harm health, but getting rid of excess weight is very real. The diet for every day with a light diet is as follows:

• Breakfast - 150 g of oatmeal, a glass of 1% milk, one banana or 100 g of fruit salad, coffee or tea without sugar;
• The first snack - 50 g of rye bread, one orange or banana, 100 g of fat-free cottage cheese and a glass of mineral water;
• Lunch - 50 g of coarse bread, a portion of vegetable soup without sour cream and mayonnaise, salad of fresh vegetables and herbs, poured with olive oil and lemon juice, one apple and a glass of freshly squeezed juice;
• The second snack is a glass of low-fat yogurt or plain water;
• Dinner - baked chicken breast, 200 g of boiled brown rice, corn, cabbage and beet salad and herbal tea.

Such a diet for every day fully provides the body with all the necessary vitamins and minerals. If it is difficult to consume the same foods every day, then you can replace the meals with similar dietary foods.

Diet for every day: 1500 kcal

The essence of this diet for every day is that it is allowed to consume such an amount of food per day, the total energy value of which is 1500 kcal.

For this diet, the menu for every day looks like this:

• Day 1: Breakfast - 200 g of banana smoothie made from 1 banana, 100 ml of low-fat yogurt, a glass of 1% milk and 2 tbsp. oat bran (283 kcal). The first snack is one slice of whole grain bread, spread with 2 tablespoons. mass made from fat-free cottage cheese, one chopped dried fig and 1 tsp. honey (154 calories). Lunch - salad made from one hard-boiled egg, a bunch of fresh lettuce, two tomatoes and cucumbers, 2 tablespoons. raisins and 2 tbsp. almonds, poured with two tbsp. balsamic vinegar (402 calories) Second snack - one small apple and 22 pistachios (150 calories). Dinner - boil half a cup of quinoa, add one cup of diced boiled carrots and broccoli, mix well, add 50 g of grated Tofu cheese, then pour 1/2 tsp. sesame oil and 2 tsp. soy sauce (498 calories);
• Day 2: breakfast - 1 hard-boiled egg and chopped on a grater, mixed with 1 tsp. butter and spread on a slice of whole grain toast with tomato and 1/4 avocado (319 calories). The first snack is a glass of low-fat kefir and 1 apple (135 calories), lunch is pita bread made from whole grain flour, 100 g of feta cheese, 1 tomato, 3 olives and 250 g of fresh spinach leaves, poured with 1 tsp. olive oil and lemon juice (396 calories) Second snack - 3 corn tortillas and 1/4 cup guacamole (198 calories). Dinner - salad of fresh vegetables (tomato, cucumber, red pepper and greens), 2 tbsp. vinaigrette and a glass of homemade lemonade (484 calories);
• Day 3: Breakfast - a glass of homemade yogurt with berries (raspberries, blueberries or lingonberries), 100 g of muesli and 1 tbsp. chopped almonds (310 calories) The first snack is two pears. Lunch - steamed tuna fillet and a glass of boiled white beans topped with olive oil and lemon juice (371 kcal). Second snack - 250 g hummus (130 calories). Dinner - baked chicken breast with fresh vegetable salad topped with olive oil (497 kcal);
• Day 4: Breakfast - 100 g of Tofu cheese, one boiled egg and 150 g of smoked salmon with slices of tomato, cucumber and red onion (303 kcal). The first snack is one banana with 1 tbsp. peanut butter (190 kcal). Lunch - a portion of lentil soup, whole wheat toast and 2 slices of Mozzarella cheese (405 kcal). Second snack - 50 g of Tofu cheese and one kiwi (97 kcal). Dinner - Peking cabbage salad with crab sticks, 100 g of brown rice and 150 g of steamed chicken breast (455 kcal).
• Day 5: Breakfast - two baked apples with cinnamon, a glass of 1% milk and 100 g of oatmeal cooked in water (311 kcal). The first snack is 1 cup of low-fat yogurt and 1 cup of fresh berries (160 kcal). Lunch - three corn tortillas, a quarter cup of boiled black beans, one pepper stuffed with mushrooms and rice, a quarter of an avocado and a slice of Cheddar cheese (402 kcal). Second snack - 3 tbsp. hummus and 150 g of boiled carrots (130 kcal). Dinner - baked halibut with mushrooms (480 kcal).

Protein diet for every day

A protein diet is a representative of the most effective diets for weight loss, but it is not suitable for everyone, since proteins are found mainly in meat, fish and dairy products, which, for example, are not consumed by vegetarians.

The protein diet menu for every day looks like this:

• The protein diet breakfast for each day is the same on all days. Before the first meal, in 10-15 minutes, you need to drink a glass of plain water, after which the morning can continue with a cup of coffee with skim cream or dry milk, 200 g of skim yogurt without fruit or cottage cheese. Portions of cottage cheese and yogurt can be increased by 150 grams in the first days, but after 3-4 days the portions should correspond to the norm of 200 g;
• A snack with a protein diet is allowed in the form of 1-2 glasses of green tea with peppermint or lemon balm, one orange or grapefruit;
• For lunch, it is allowed to choose either two ladles of fish soup (fish soup) with 50 g of black whole grain bread, tomato salad and tea with dried fruits, or 100 g of baked beef fillet without salt, 150 g of boiled wild rice and a salad of cucumbers and herbs, poured with lemon juice, or 150 g of steamed fish with 100 g of boiled wild rice;
• The second snack consists of a small amount of any fresh vegetables or fruits and a glass of low-fat kefir;
• For dinner, subject to a protein diet, the following dishes are allowed to choose from - either a seafood salad (squid, mussels and shrimp) with an egg, 2 tbsp. canned corn, seasoned with garlic, onions, olive oil and lemon juice and 150 g of boiled wild rice, or baked whole chicken breast without oil and salt, sprinkled with lemon juice and low-fat kefir, one whole grapefruit and herbal tea, or 200 g steamed veal fillet with garlic, boiled broccoli and cauliflower, steamed in egg batter, or 150 g of steamed fish fillet, with salad of herbs, tomatoes, cucumbers, red pepper, pine nuts with boiled egg.

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