To find a dream figure, you do not need to go on a very strict diet, it is enough to fit into the framework of 1500 kcal per day.
So that you don't have to count calories on your own, we present you with 7 menu options - for each day of the week. By following them, you will consume 1500 kcal daily.
Attention! This diet may not be suitable for pregnant women, lactating women, people with chronic diseases, and those under 18 years of age. Need a preliminary consultation with a therapist.
Monday
Breakfast
- Hercules - 200 g ready-made
- Dried fruits - 10 g
- Honey -10 g
- Chicken egg - 1 pc.
- Cereal bread - 1 small slice
The porridge must be boiled in water, without milk and butter, in the process add dried fruits. When the porridge has cooled slightly, add honey.
You can drink tea or coffee without sugar.
Snack 1
- Banana - 1 pc.
- Prunes - 30 g
Dinner
- Buckwheat - 100 g ready-made
- Chicken breast - 100 g
- Beetroot salad with garlic - 100 g
- Cereal bread - 1 small slice
We cook buckwheat in water with a little salt, herbs, allspice. We cook chicken meat in the same way.
Season the beetroot salad with a minimum amount of vegetable oil.
Snack 2
- Cottage cheese 5% - 100 g
- Apple - 1 small
Dinner
- Pollock - 200 g
- Cucumber - 100 g
- Tomato - 100 g
- Fresh cabbage - 100 g
- Olive oil - 10 g
Snack 3
Kefir 2.5% - 1 glass
Tuesday
Breakfast
- Chicken egg - 2 pcs.
- Milk - 30 g
- Cheese - 20 g
- Cereal bread - 1 slice
Beat eggs with milk, grate cheese in the same container, mix well. Then bake in the oven.
Snack 1
- Kiwi - 2 pcs.
- Apple - 1 large.
Dinner
- Rice - 100 g ready-made
- Salmon - 200 g
- Seaweed salad - 150 g
Cook rice in water, bake fish or steam it.
Snack 2
- Cheese - 40 g
- Cereal bread - 2 slices
- Tomato - 50 g
- Greens
We make healthy sandwiches: put thin slices of tomato and cheese on bread, decorate with herbs.
Dinner
- Chicken breast - 100 g
- Tomato - 100 g
- Garlic - 10 g
Snack 3
Kefir 2.5% - 1 glass
Wednesday
Breakfast
- Hercules - 100 g ready-made
- Apple - 1/2 pc.
- Nuts - 30 g
- Pumpkin seeds - 1 handful
Boil hercules in water, add apple slices and a pinch of cinnamon. Sprinkle the scorch with seeds and nuts.
Snack 1
- Cottage cheese 5% - 100 g.
- Honey - 20 g.
- Apple - 100 g.
Finely chop the apple or grate, mix with cottage cheese. Add honey to cottage cheese or tea instead of sugar.
Dinner
- Buckwheat - 100 g ready-made
- Chicken breast - 100 g
- Broccoli - 70 g
- Cereal bread - 1 slice
- Garlic - 10 g
Boil buckwheat in water. Pour boiling water over broccoli, you do not need to boil it to preserve all the vitamins. The breast can be baked or boiled.
Snack 2
- Banana - 1 pc.
- Orange - 1 pc.
Dinner
- Turkey breast - 300 g
- Cherry tomatoes - 200 g
- Sweet pepper - 100 g
- Corn - 100 g
- Iceberg lettuce - 100 g
- Olive oil - 10 g
Snack 3
Kefir 2.5% - 1 glass
Thursday
Breakfast
- Eggs - 3 pcs.
- Cherry tomatoes - 200 g
- Lightly salted salmon - 50 g
- Cereal bread - 1 slice
Make an omelet with 3 eggs and tomatoes. Make a salmon and bread sandwich. Brew a mug of tea or black coffee.
Snack 1
- Apple - 1 pc.
- Orange - 1 pc.
- Banana - 1 pc.
Dinner
- Durum wheat spaghetti - 100 g ready-made
- Chicken breast - 100 g
- Cherry tomatoes - 100 g
- Olive oil - 10 g
Boil the spaghetti and chicken breast until tender. The meat can be cut into slices. put on spaghetti, top with tomatoes, cut in half. Drizzle 2 teaspoons of oil over the dish.
Snack 2
- Kiwi - 2 pcs.
- Persimmon - 1 pc.
Dinner
- Red beans - 250 g (you must first soak in water for 5-6 hours)
- Greens
- Onion
Snack 3
Kefir 2.5% - 1 glass
Friday
Breakfast
- Chicken egg - 2 pcs.
- Hercules - 100 g ready-made
- Apple - 50 g
- Honey - 10 g
- Grain bread - 1 slice
Boil Hercules in water, add honey and a pinch of cinnamon.
Snack 1
- Carrots - 150 g
- Apple - 150 g
Dinner
- Rice - 100 g ready-made
- Low-fat fish - 100 g
- Olive oil - 5 g
- Greens, lettuce, celery
- Avocado - 1/2 pc.
- Cucumber - 1 pc.
- Pumpkin seeds - 1 handful
Boil rice, steam fish, make salad from vegetables and season with oil. You can add spices without salt.
Snack 2
Mango - 1 pc.
Dinner
- Beef - 200 g
- Cherry tomatoes - 100 g
Snack 3
Kefir 2.5% - 1 glass
Saturday
Breakfast
- Buckwheat - 100 g ready-made
- Greens - 50 g
- Cheese - 20 g
- Chicken egg - 1 pc.
We boil buckwheat in water. Finely chop the boiled egg, cheese and greens, mix with buckwheat.
Snack 1
- Grapefruit - 1 piece
- Orange - 1 piece
- Banana - 1 piece
Dinner
- Rice - 100 g ready-made
- Avocado - 1/2 piece
- Mussels - 50 g
Boil rice and mussels. Cut the avocado into pieces, you can mix with the mussels.
Snack 2
Nuts - 40 g
Dinner
- Beets - 150 g
- Chicken breast - 100 g
- Red beans - 200 g
Snack 3
Kefir 2.5% - 1 glass.
Sunday
Before dinner - repeat the Saturday menu.
Dinner is at your discretion. Indulge in your favorite food. But only one!
You will also be interested to read:
- 5 foods for joint health
- nutritional rules for women over 40
- 7 unpleasant changes in the body due to a very strict diet
