Good nutrition for weight loss: a menu for every day.

Good nutrition for weight loss - menu for every day

The diet for weight loss according to the proper nutrition system (PP) can be treated differently. You can criticize it and find fault with it or fanatically adhere to it all your life, enjoying your appearance. But the fact that the PP system is effective and has helped thousands of fat people whose hands have fallen off is a fact proven by nutritionists.

Good nutrition isn’t just about coleslaw and steamed fish. Millions of breakfast, lunch and dinner recipes have been created under the PP System, many of which satisfy the body’s needs and deserve to be included in every person’s proper diet!

Good nutrition for weight loss_menu for every day

PP program

Focus on the “food pyramid”, according to which 40% of the dishes on your table must contain complex carbohydrates (including wholemeal bread, all types of cereals except semolina, as well as cereals), 35% are fresh vegetables and steamed or baked and fruit, and 20% is healthy protein (lean meat, all types of poultry and fish, sour milk and dairy products). The remaining 5% can be fat and sugar.

Mix meat with vegetables and fruits.
If you really want to, you can take sweets. But do not exceed the permissible rate of sugar-containing products per day – 5 tbsp. Better yet, replace the sugar with honey. All desserts can be eaten only in the first half of the day in order to have time to burn the calories received before the evening.

Make sure that your body receives a sufficient amount of protein (a person needs at least 100-150 g per day). Protein is a building material that renews cells and maintains muscle performance. If you have given up meat and poultry, you must consume vegetable proteins, which are present in large quantities in legumes, nuts and soy.

Avoid ready meals, fast foods and sauces, as well as canned foods. Sugar and salt are added in large quantities even to ketchup.


Each diet can only be used for a limited time. After the result is achieved, you need to switch to a healthy diet. If you begin to adhere to proper nutrition, you will not have to give up your favorite and unhealthy food. But you need to strictly monitor the time and volume of consumption of these products, as well as compensate for their calorie content with physical activity.

Proper nutrition is so correct and beneficial that it can and indeed should be followed throughout life in the name of a slim figure and healthy appearance.

It’s time to create your own menu!

How to make a meal plan to lose weight

Individual planning of your own menu for the day, week and month will help to develop the habit of eating well and in a strictly defined way. Divided, at least 3 times, and preferably 5 to 6 times a day, the diet is the key to food discipline. Don’t break or rebuild your usual daily routine. Trust your lifestyle when making a plan.

Meal plan for “larks” (people who get up, for example, at 6:00 a.m. and go to bed at 10:00 p.m.)

  • Breakfast at 7:00 a.m.
  • At 10:00 a.m., have a second light breakfast.
  • At 1:00 p.m. go to lunch.
  • At 4:00 p.m. for afternoon tea.
  • Dinner at 7:00 p.m.

Diet for “owls” (people who get up after 9:00 a.m. and go to bed around 00:00 in the evening)

  • Have breakfast at 10:00 a.m.
  • At 1:00 p.m. for lunch
  • At 3:00 p.m. it’s lunch time
  • At 5:00 p.m. go have a snack
  • At 8 p.m. it’s dinner time

Therefore, adapt the diet to your daily routine.

Main recommendations

  • breakfast should be one hour after getting up
  • in the morning, on an empty stomach, drink 250 ml of lukewarm running water
  • Between meals, keep the time between 2 and 3 hours.
  • sit down for dinner earlier or no later than two hours before bedtime

For proper weight loss, you need to keep track of the calories in all the foods you eat. To do this, get a notepad or a special application on your phone and take notes even on the volume of water or juice you drink.

Good nutrition for weight loss_menu for every day

The important thing when planning a menu

When planning a weekly menu, immediately prepare a shopping list. And immediately distribute what day you are going to cook. Some days, for example, chicken and fish should come in. One day you should put a light vegetable salad for dinner and a hearty beef steak for lunch, etc.

Don’t skip breakfast even if you’re not hungry.