Lose weight by eating 800 kcal per day. The level of physical activity can be
In an effort to lose weight, women are ready to go to the most extreme measures. For the sake of a slender figure, they are ready to overcome hardships and the strictest restrictions. Moreover, the rigid framework in nutrition for many becomes pleasant and even necessary, and each new diet- as a test of the body and willpower "for strength." If you have already tried many options, but did not reach the desired weight, the 800 kcal diet may be suitable for you.
The advantage of this technique is that you can indulge in your favorite dishes and products. But the portion size needs to be seriously reduced. With a medically recommended minimum of 1200 kcal, this diet suggests reducing energy value food up to 800 kcal. Of course, with such a restriction, weight loss is inevitable: 3-5 kg are lost in 2 weeks.
At the same time, thanks to the inclusion of a variety of foods, including protein, in the diet, it is fat reserves that are burned, and not muscle tissue. The menu provides a significant proportion of carbohydrate foods, which provides enough energy even for active image life and good mood. In addition, the presence of vegetables and fruits provides a "shock" dose of fiber, which creates a feeling of satiety and stimulates the intestines. Dairy products included in the menu, and a variety of vegetables and fruits saturate the body essential vitamins and micronutrients.
Diet menu options 800 kcal
The recommended dishes are protein and carbohydrate, they can be combined at your discretion. However, it should be remembered that dinner must be protein. This is necessary for the normal functioning of the body.
Protein Nutrition Options
Breakfast for 250 kcal:
1. Fat-free cottage cheese - 100 gr., sour cream 20% - 1 tablespoon, coffee or tea with milk, but without sugar.
2. Boiled eggs - 2 pieces, grapefruit - ½ piece, coffee or tea with milk, but without sugar.
Lunch for 300 kcal:
1. Stewed, boiled or raw vegetables (excluding potatoes) - 200 gr., chicken breast - 150 gr., coffee or tea with milk, but without sugar. It is quite possible to cook soup from vegetables and chicken meat.
2. Vegetable salad ( Bell pepper, tomatoes, cucumbers can be consumed both separately and together) - 200 gr., sour cream 20% - 1 tbsp., boiled eggs - 2 pcs., coffee or tea without milk and sugar.
Dinner for 250 kcal:
1. Boiled egg - 1 pc., Fresh or boiled vegetables - 300 gr., Skimmed milk or kefir 1.5% - 1 cup.
2. Low-fat cottage cheese - 150 gr., kefir, slightly sweetened - 1 cup.
3. Boiled beef - 100 gr., Vegetables - 300 gr., Skimmed milk or kefir - 1 cup.
4. Boiled chicken breast - 150 gr., Vegetables - 200 gr., Skimmed milk or kefir - 1 cup.
Meat can be replaced with boiled fish or seafood (no more than 150 grams per serving). Haddock, saffron cod, cod, ice, hake, blue whiting, pollock can diversify your menu. From seafood, shrimp, squid, crab are perfect.
From vegetables, separately and combined, no more than 200 grams can be consumed: green peas and corn, cucumbers, tomatoes, sweet peppers, eggplants, radishes, zucchini, any cabbage, green beans, spinach, lettuce, fennel.
Carbohydrate options
Breakfast for 250 kcal:
1. Oatmeal boiled in water - 4 tablespoons, with the addition of grated apple or milk (1/2 cup), coffee or tea without sugar and milk.
2. Fruit salad (for example, pear, banana and peach), plain yogurt - 125 ml, coffee or tea without sugar and milk.
Lunch for 300 kcal:
1. Boiled or baked potatoes - 200 gr., Vegetable salad - 200 gr., sour cream 20% - 1 tablespoon, coffee or tea without sugar and milk.
2. Buckwheat porridge- 50 gr., Vegetables - 200 gr., 1 fruit (any, except banana), coffee or tea without sugar and milk.
During the diet, you can not use oil when cooking. Salt and spices are not prohibited, but remember that spices increase appetite. Sometimes during a diet of 800 kcal, you can afford 1-2 glasses of dry wine. On weekends or holidays, you can take a “diet break” and increase your diet to 1200 kcal.
You can stick to a diet of 800 kcal for a long time. You can not be afraid of "failures": with further compliance with the requirements of the diet, they will not affect the final result. However, this diet is not recommended for women who have not given birth. For pregnant and lactating women, such a dietary restriction is unacceptable, and any increase in calorie intake will lead to a sharp weight gain. But for women over 40 years old, the 800 kcal diet can be the best option for losing weight and weight control.
Important: before you go on a diet of 800 kcal, consult your doctor.
The 800 calorie a day diet is popular. In one two weeks, lose up to ten extra pounds, but this happens in rare cases. The basis of the diet is protein and carbohydrate nutrition, thanks to which your muscles do not lose their functionality and volume. The diet is simple, it involves the use of vegetables, fruits, and the variety of the menu depends only on your imagination. This method of losing weight has many positive reviews.
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Naturally, you can suffer a week on a diet, in gym, so do the majority, but this is a short-term result.
It is important to follow the regime and stick to the menu you have built. Of course, it is worth arranging small holidays for yourself to relieve the psychological burden.
The correct way out of the diet is important, slowly increase your menu with an increase in physical activity in order to accelerate the metabolism even more.
Those who go through a diet will have a different attitude to food and their usual lifestyle. Yes - food will change, yes - maybe you will go further and love sports, yes - you can eat more ... But you will start doing it right and the quality of your life will definitely improve!
The system consists of and necessary for the body vegetable quantity. A balanced menu for a week will provide you with useful substances and vitamins.
- Protein food- will not allow to lose muscle tissue, prevents flabbiness of the skin;
- carbohydrate food- gives your body glucose, will help to cope with the irritability that occurs with a low-calorie menu;
- Cellulose- cleanses the gastrointestinal tract and fights hunger;
- - calcium for bones.
A significant reduction in calories in the daily menu, gives positive results quite quickly, and the alternation of carbohydrate and protein days will speed up the metabolism, help the body avoid stress.
800 calories per day - three meals: breakfast - 250 kcal, lunch - three hundred kcal, dinner - two hundred and fifty calories.
The diet will help to quickly reduce weight and body volume, while maintaining attractiveness. After a week, you will see the first results. However, the low-calorie menu is not suitable for people who are engaged in vigorous physical activity at work or in the gym. It is forbidden for pregnant and lactating mothers, adolescents, people who are more than thirty kilograms, people with chronic diseases.
Grocery list
Diet 800 protein day
- Non-fat dairy products;
- Lean meats;
- Fish, seafood;
- Eggs;
- Vegetables low in starch.
Diet 800 Carb Day
- Kashi;
- Vegetables fruits.
- Dinner should be protein even on a carbohydrate day.
Diet 800 eliminates
- Fried, fatty meat, smoked meats;
- Canned food, semi-finished products;
- flour;
- Sugar, salt.
Menu for every day
Make an approximate menu for the days of the week from the proposed options for common products.
Dish recipes
Leaf salad with sesame oil
For the recipe: lettuce - 100 g, sesame oil - half a tablespoon, tomatoes - one hundred grams. Wash and coarsely chop lettuce leaves. Transfer to a dish, season with sesame oil, garnish with tomatoes, cut into rings.
Salad from bell pepper with apples
Ingredients: 100 g of bell pepper and ten grams of parsley and sugar, salad - 20 g, low-fat sour cream - 40 g, onion - 40 g.
bell pepper, lettuce, green onion, parsley, apples finely chopped and put in a plate. Mix and season with sour cream and sugar.
Dutch apple salad
Necessary: half a kilogram of apples, onions - 200 g, - forty grams, half a lemon. Finely chop the apples, onions in half rings. Mix and season with olive oil and lemon juice.
dreamweed salad
Required: goutweed leaves - 400 g, grated horseradish - one hundred grams, low-fat sour cream - four tablespoons. Rinse the gout leaves, put in boiling water for ten minutes. Then dry and cut, add grated horseradish. Stir, season with sour cream. Put in a salad bowl.
Pepper salad with walnuts and sorrel
Ingredients: five pieces of sweet pepper, two hundred grams of sorrel, parsley - 2 tablespoons, peeled walnuts - three tablespoons. Dressing: olive oil - 2 tbsp, - two tablespoons, ground pepper. Chop the sorrel and pepper. Add dressing, stir. Sprinkle with nuts and herbs.
- Strictly see calorie counting, do not exceed 800;
- Steam dishes from the menu, cook;
- Eliminate fat and refuse frying, canned food, semi-finished products, flour products;
- Eat three times a day at the same time;
- Do not abuse potatoes, and grapes;
- Limit the use of spices;
- Drink two liters clean water per day;
- Keep a diary, make a menu, weigh portions, make changes every week;
- Reduce portion sizes, buy a set of small plates and cups;
- During the diet, reduce the amount of physical activity to a minimum. Walks are allowed. After the diet, increase your activity;
- Optimal diet 800 should last a week, but no more than three, then take a break;
- Consult a physician or dietitian;
- Get tested at a medical center
- Slowly increase calories if you go off the diet;
- Always dine on the protein menu;
- Not recommended for pregnant women, nursing mothers, teenagers and people with health problems;
- Constantly motivate yourself.
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Do you have a desire to lose weight without consequences for the body so that you do not want to feel hungry? So this diet is your choice! With this technique, it is possible to reduce weight without severe tests for the body, since the foods that you will need to consume will be rich in both proteins and carbohydrates.
The main features of the 800 kcal diet
The main link in the diet is the volumetric amount of fiber, due to which not only there is no feeling of hunger, but also the metabolic processes of the intestines improve. Milk products present in the diet allow you to saturate the body with proteins (at least 16 g per 100 g of the product), but also enrich with calcium.
Such a composition of the products consumed is as gentle as possible for the body, since in many other diets not only fat reserves are reduced, but muscle tissue is also damaged. At the same time, such a low-calorie diet provides the maximum efficiency of weight loss - about 3-5 kg in just 2 weeks.
With a Diet of 800 kcal - an approximate menu looks like this:
With this diet, you yourself can choose which path you need: protein nutrition or carbohydrate. You can choose to make meals from the selected type of food for the whole day, but except for dinner, since it is important for dinner that it be protein, as this is an important condition for the regeneration of human tissues in a dream.
1. Possible options protein nutrition. Diet for 800 kcal
Breakfast (250 kcal)
- - fat-free cottage cheese - 100 g, sour cream (fat content 20%) - 1 tbsp, tea / coffee of your choice, you can add milk;
- - egg-2pcs, grapefruit - ½, tea / coffee, you can with milk.
Lunch (300 kcal)
- - soup from the following products: stewed or raw vegetables (no potatoes) - 200 g, chicken breast-150 g, tea / coffee, sugar and milk to exclude;
- - vegetable salad (you can add cucumbers, tomatoes, salad peppers), sour cream (fat content 20%) - 1 tbsp, boiled eggs - 2 pcs, sugar and milk should be excluded;
Dinner (250 kcal)
- - 1 boiled egg, vegetables - 300 g, skim milk or kefir - 250 ml;
- - low-fat cottage cheese - 150 g, sweetened kefir - 250 ml;
- - boiled beef - 100 g, vegetables - 300 g, skim milk or kefir - 250 ml;
- - Chicken breast - 150 g, vegetables - 200 g, skim milk or kefir - 250 ml;
- - your choice of sea fish / seafood or river fish - 150 g, for example:
- haddock, hake, navaga, ice, pollock, cod, crab, blue whiting, squid, shrimp;
- - vegetables - 200 g (you can combine the following components): corn, tomato, radish, pepper, cucumber, green peas, zucchini, cabbage (any), eggplant, lettuce, spinach, green beans.
For dinner, you can add fat-free kefir or milk - 250 ml.
2. Possible options for carbohydrate nutrition:
Breakfast (250 kcal)
- - oatmeal (brewed in boiling water or in milk 100 ml) - 4 tbsp you can add a grated apple, tea or coffee (sugar and milk are not allowed)
- - Fruit salad: peach, pear, banana, 125 ml plain yogurt, tea or coffee without milk and sugar.
Lunch (300 kcal)
- - Boiled or baked potatoes - 200 g, vegetable salad: tomato, cucumber, pepper, sour cream - 1 tbsp, tea or coffee (exclude sugar and milk)
- - buckwheat porridge 50 g with vegetables - 200 g, fruits of your choice (exclude banana), tea or coffee (exclude sugar and milk)
Meals should be prepared without oil, but salt and spices can be included. Dry wine is not forbidden (1-2 glasses are allowed). During the holidays, you can follow a diet not very strictly, but within certain limits.
You can follow this diet for a long time, since even a slight deviation from it will still not change the result in the end. Good luck!
A calorie is the amount of energy that enters the body with various foods and drinks. To maintain their weight, women should consume 1200-1500 kcal per day, for men this figure is higher - it already reaches 1500-2000 kcal. Serious physical activity increases the need for food, sedentary - lower. These indicators are not suitable for those who are trying to lose extra pounds. In this case, a special daily diet of 800 calories per day can be used.
The program allows you to provide the body with all the necessary valuable substances, but create an energy deficit. In this case, its shortage will be compensated by its own savings.
A diet of 800 kcal per day, developed and offered to everyone, involves alternating the use of proteins and carbohydrates, mixing everything with the necessary fiber. The program includes a menu designed for a weekly intake. You can alternate and combine allowed products, but their total energy value should not exceed the same 800 kcal per day.
The process of losing weight using the proposed program eliminates the occurrence of a strong feeling of hunger in a person. Eat low-calorie foods.
The essence of the diet
The 800 calorie diet is a technique that is widely used to reset excess weight. For a week, depending on the starting weight, you can lose up to 4-10 kg, but you should also exit the program with great care, keep counting calories consumed. This will consolidate the result, prevent a breakdown or a set of lost weight. The proposed system is the alternation of proteins and carbohydrates, ensuring the supply of a sufficient amount of fiber of plant origin. Among the foods used in the 800 kcal diet are:
- Carbohydrates - supply glucose. It is products with this content that allow you to eliminate irritability and Bad mood which often accompanies a low-calorie diet.
- Proteins - eliminates the loss of strength, sagging of the skin after the process of losing weight, provides renewal of muscle tissue.
- Milk - supplies vitamins and calcium - components that are needed for bones, teeth, blood vessels and other organs.
- Fiber - it is she who is responsible for cleaning the intestinal tract, quickly fills the stomach, eliminates a strong feeling of hunger.
Using the proposed program will make it possible to reduce excess weight, cleanse the body, but not deplete it with exhausting starvation. It is important that the 800 calorie diet involves dividing the total amount of energy into three meals: for breakfast - 200-250 kcal, lunch - 300-350 kcal, dinner - 250 kcal.
Advantages
The advantages of the proposed program include the following factors:
- Uniform weight loss without sudden jumps harmful to the body;
- Security Have a good mood, lack of irritability, which often becomes a companion of standard programs;
- Providing the body with valuable substances that exclude sagging of the skin and weakening of the muscles, a decrease in their total mass;
- Exclusion of the feeling of hunger due to the content of fiber in the products consumed;
- Providing bone tissues with all the substances they need.
The unique feature of the 800-calorie diet is that it prevents the body from going into a strict energy-saving mode. Food comes in constantly, it is tasty, satisfying and healthy, but there is a systematic weight loss.
Nobody cancels the need for physical activity for those who are going to lose weight through a low-calorie menu. Additional sports activities (but without fanaticism) allow you to strengthen muscles and bones, provide fast burning extra calories. Most of them are spent on:
- Swimming using various techniques- 500 kcal every hour. Additionally, such a sport allows you to straighten your posture, strengthen ligaments and all muscle groups.
- Intensive walking - 2 steps per second - 400-450 kcal. You can walk for only 30 minutes a day to provide a good load for the body.
- Running - up to 600 kcal per hour. Climbing uphill will increase the specified amount.
- Dancing and yoga - 250-350 kcal each - depending on the intensity of the classes.
Specified indicators 
can vary up or down - depending on the intensity and activity of the person, as well as the characteristics of the organism. But in any case, sport is not only training, but also strengthening the body. But even in this one should not overdo it in order to prevent exhaustion of the body.
Efficiency and efficiency
The final result largely depends on the characteristics of the organism. A diet of 800 kcal per day makes it possible to cleanse the body of excess weight. If you strictly adhere to the given rules, you can achieve excellent results.
On average, the program manages to get rid of 3-7 kg. This figure can be large if the starting weight of a person was decent. To achieve the desired results, you should exclude from the diet butter and sour cream vegetable oil and mayonnaise. It is not recommended to use spices, which always only activate the appetite. Prohibited alcoholic drinks and cocktails.
Approximate menu for a week of diet 800 kcal
The peculiarity of eating on a special diet for 800 kcal per week is that once every 7 days you can make a fasting day or a day off. At this moment, you can afford a little more than usual - not 800 kcal, but already 1000-1200 kcal.
Table. Diet food 800 kcal per week
| Day of the week/Meal | Breakfast | Snack | Dinner | Snack | Dinner |
| Monday | Boiled eggs - 2 pcs. Unsweetened yogurt - 100 ml. Tea. |
The apple is unsweetened. | Buckwheat porridge - 120 g. Fresh vegetable salad - 200 g. Coffee with milk. |
Fresh tomatoes. In order not to be sour, you can use pink ones - only 1-2 pcs. | Baked vegetables - 200 g. Kefir - 200 ml. |
| Tuesday | Honey with oatmeal. Coffee. |
Orange. | Boiled potatoes - 2 pcs. Vegetable salad - 200 g with sour cream dressing. Tea. |
Kefir - 150 ml. | Boiled chicken egg. Vegetables - 300 g. Skimmed milk - 1 tbsp. |
| Wednesday | Fat-free cottage cheese - 100 g. | Tomato juice - 1 tbsp. | Boiled or steamed chicken fillet - 120 g. Vegetable stew - 200 g. Tea. |
Green salad - 100-150 g. | Boiled egg. Sliced vegetables - 200 g. Tea, code or kefir. |
| Thursday | Salad based on your favorite fruits. Yogurt. Coffee. |
Banana. | Steam or boiled fish - 100 g. Soup with vegetables - 250 g. Coffee or tea with milk. |
Cucumber salad - use only fresh - 200 g. | Lean boiled fish - 100 g. Boiled vegetables - 200 g. Kefir - 1 tbsp |
| Friday | Yogurt - 150 g. Tea. |
Boiled cauliflower - 150 g. | Boiled veal - 100 g. Beans in tomato - 150 g. Coffee. |
Kefir - 1 tbsp. | Boiled seafood - 150 g. Tea. |
| Saturday | Boiled or steamed rice - 100 g. Tea with a spoonful of honey. |
Pear. | Jacket potatoes - 200 g. Rabbit meat - 100 g. Coffee. |
Fruit juice - 1 tbsp. | Buckwheat porridge - 150 g. Bulgarian pepper. Tea. |
| Sunday | Boiled egg - 1 pc. Steamed cauliflower - 100 g. Tea. |
Unsweetened yogurt - 100 ml. | Boiled or steamed veal - 150 g. Stewed zucchini - 150 g. Tea. |
Cabbage leaves - 150 g. | Sweet tea with cottage cheese. |
As a natural, but completely non-caloric product, stevia can be served with tea. A granular or powdered composition is on sale, which can be added to tea or coffee without increasing the calorie content of food. Stevia does not harm the body.
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Menu proper nutrition for the normalization of metabolism and weight loss, compiled for a week, helps to get rid of extra pounds and improve well-being in the shortest possible time. A healthy lifestyle is gaining fans, but the debate around PP (proper nutrition) and its features does not subside.
The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms is due to the fact that fast carbohydrates, such as cakes and sweet buns, completely leave the diet. They are called fast because they are absorbed in a short time, while they do not give useful substances, and immediately go into body fat.
The exclusion of such carbohydrates from the menu gives the body the opportunity to process existing fats, rather than accumulate new ones.
Secondly, food occurs in small portions, at short intervals. Thanks to such a schedule of meals, satiety is always felt, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.
The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membrane, but it is not recommended to eat them for dinner because of sugar. 
The best time to eat an orange - lunch or dinner. Likewise with the rest of the products. Carbohydrates should be eaten in the morning, while vegetables are much healthier for dinner. Fish is well digested in the evening, and for lunch you can eat meat. Through this eating pattern, the body can get the maximum benefit from the food received.
As a result, all of the above actions accelerate the metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis of a beautiful figure
How much weight can you lose with proper nutrition
Having developed a PP menu for a week for weight loss, you should not expect instant results. Before the metabolism accelerates, it takes time. Kilograms lost in the first week - water. Puffiness disappears and the correct metabolism is restored. The result also depends on physical activity, the more it is, the faster the process of losing weight.
Sudden weight loss is very unhealthy, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely about 3-4 kg per month with average physical activity. Such activity includes cardio training 3-4 times a week, daily walks lasting from 20 minutes. 
You can increase weight loss by doing more exercise. For example, by doing a full strength workout 6 times a week, weight loss can increase by another 2 kg.
It is important to remember that weight loss is an individual process. The number of kilograms dropped depends on the initial overweight. The larger it is, the faster the weight loss.
And, with each kilogram dropped, it is more and more difficult for the body to part with its reserves, therefore, the longer you sit on the PP, the slower the process of losing weight will go.
But that doesn't mean that healthy eating stopped working, this means that the body begins to process the last reserves "for a rainy day." During this period, it is better to put down the scales and start measuring body volumes, the change in which is tracked more clearly.
There are several principles of proper nutrition, therefore, when compiling a PP menu for a week for weight loss, you need to consider all of them:
What to Avoid While Eating Right
The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:
What foods can and cannot be eaten with proper nutrition for weight loss
Can:
Available in very small quantities:
- vegetables containing starch;
- cheese (fat content up to 30%);
- fruits in small quantities;
- cottage cheese.
It is forbidden:
- alcohol;
- corn;
- bakery;
- sugar.
How to make a menu
Before compiling a PP menu for weight loss for a week or a month, you must:
- Assess level physical activity.
- Calculate the daily calorie requirement.
The level of physical activity can be:
Once the level of physical activity is determined, the kcal norm can be calculated using the formula:
(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity
Sample menu for a week with a daily calorie content of 800 calories
When eating at 800 kcal per day, 3 meals a day are provided, there are no snacks. Cook vegetables and meat without oil. Can be stewed, steamed and baked. Dairy products are defatted or low fat. 
The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.
| Monday | Morning 249 kcal | 101 g cottage cheese |
| Day 299 kcal | 201 g vegetables + 2 eggs + drink | |
| Evening 249 kcal | 299 g vegetables + 1 egg + a glass of kefir | |
| Tuesday | Morning 249 kcal | 149 grits in milk |
| Day 299 kcal | 249 ml soup + unsweetened coffee with milk | |
| Evening 260 kcal | 305 g vegetables + 99 g red meat + a glass of milk | |
| Wednesday | Morning 249 kcal | 125 g salad |
| Day 299 kcal | 203 g stew + 154 g chicken meat | |
| Evening 259 kcal | 148 g fish stewed with vegetables | |
| Thursday | Morning 249 kcal | Repeat menu from Monday |
| Day 299 kcal | 230 g salad + 2 boiled eggs | |
| Evening 239 kcal | 208 g stew + 154 g boiled meat | |
| Friday | Morning 249 kcal | 106 g cottage cheese with sour cream (20%) |
| Day 299 kcal | 204 g green borscht | |
| Evening 244 kcal | 154 g cottage cheese + 1 cup kefir with ½ tbsp. l. Sahara | |
| Saturday | Morning 249 kcal | Repeat Tuesday breakfast |
| Day 299 kcal | 249 g borscht according to PP + 3 rye bread with curd cheese, tomato and greens 70 g | |
| Evening 248 kcal | 205 g hedgehogs from turkey and buckwheat + a glass of kefir | |
| Sunday | Morning 249 kcal | 215 g omelet with cheese, tomato and herbs |
| Day 299 kcal | 230 g stew without potatoes + 143 g chicken fillet+ unsweetened coffee | |
| Evening 240 kcal | 152 g of meat + 201 g of vegetables + a glass of milk. |
Approximate menu for a week containing 1000 calories per day
The PP menu for a week for weight loss with a daily calorie content of 1000 kcal is recommended for a sedentary lifestyle, as well as for those who have a slow metabolism.
With this diet plan, 5 meals are provided.
Vegetables can be steamed, baked and stewed. Adding oil should be avoided.
Dairy products are either low fat or low fat.
| Monday | Morning 249 kcal | 150 g cottage cheese with raisins |
| Lunch 99 kcal | 99 g fruits or berries | |
| Day 299 kcal | 99 g chicken + 99 g buckwheat without salt | |
| Snack 99 kcal | 1 boiled corn | |
| Evening 247 kcal | 204 g seasonal vegetable salad | |
| Tuesday | Morning 249 kcal | 1 egg + 1 slice of bread |
| Lunch 99 kcal | 1 cup skim or coconut milk smoothie with kiwi | |
| Day 289 kcal | 201 g dietary ratatouille | |
| Snack 79 kcal | 30 g cheese (up to 30% fat) | |
| Evening 301 kcal | 80 g chicken breast | |
| Wednesday | Morning 249 kcal | 1 piece of black roll with cheese (cottage cheese) |
| Lunch 99 kcal | 143 g Grapes | |
| Day 269 kcal | 201 g vegetable slices | |
| Afternoon snack 90 kcal | Walnut 2 pcs. | |
| Evening 305 kcal | 1 boiled egg | |
| Thursday | Morning 249 kcal | 145 g cottage cheese |
| Lunch 99 kcal | 70 g of any berries | |
| Day 309 kcal | 201 g vegetable soup | |
| 1 cup skim milk | ||
| Evening 279 kcal | 146 g salad of stewed zucchini, carrots and sweet peppers | |
| Friday | Morning 249 kcal | 154 g oatmeal with skim milk |
| Lunch 99 kcal | 1 PC. muesli bar | |
| Day 319 kcal | 99 g chicken breast + 99 g any side dish allowed | |
| Afternoon snack 97 kcal | 1 slice of rye bread with a thin layer of curd cheese | |
| Evening 249 kcal | 130 g seafood salad | |
| Saturday | Morning 249 kcal | 149 g of eggs and tomato |
| Lunch 99 kcal | 1 orange | |
| Day 279 kcal | 201 g green borscht PP | |
| Afternoon snack 100 kcal | 99 g low fat yogurt | |
| Evening 249 kcal | 99 g boiled beef | |
| Sunday | Morning 249 kcal | 149 g cheesecakes PP |
| Lunch 99 kcal | 1 apple | |
| Day 305 kcal | 99 g fish + 99 g vegetables | |
| Afternoon snack 102 kcal | 1 glass of kefir | |
| Evening 249 kcal | 99 g chopped fruit |
Approximate menu for a week containing 1200 calories per day
The PP menu with a daily calorie content of 1200 kcal is suitable for people with an average physical activity. With such a diet, it is recommended to increase the daily load, as well as conduct full-fledged workouts 3 times a week. 
There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to keep general principles proper nutrition.
| Monday | Morning 270 kcal | 249 g omelet with tomato |
| Lunch 139 kcal | ½ grapefruit | |
| Day 280 kcal | 143 g fish + 150 g carrot and cabbage salad | |
| Afternoon snack 150 kcal | a few dried fruits | |
| Evening 287 kcal | 249 g seasonal vegetable salad | |
| Tuesday | Morning 284 kcal | 249 g oatmeal with berries |
| Lunch 149 kcal | 1 cup fat-free cottage cheese smoothie with coconut milk and currants | |
| Day 286 kcal | 99 g boiled chicken + 157 g vegetables | |
| Afternoon snack 140 kcal | 1 cup yogurt | |
| Evening 305 kcal | 201 g baked fish + 141 g any salad | |
| Wednesday | Morning 298 kcal | 1 hot Greek sandwich |
| Lunch 156 kcal | 1 apple | |
| Day 288 kcal | 201 g chicken soup + 153 g cucumber and tomato salad | |
| Snack 309 kcal | 99 g cottage cheese casserole | |
| Evening 283 kcal | 150 g breast (turkey or chicken) | |
| Thursday | Morning 279 kcal | 1 oatmeal pancake |
| Lunch 149 kcal | 1 glass of kefir | |
| Day 300 kcal | 201 g pilaf PP | |
| Snack 139 kcal | 99 g beet and carrot salad | |
| Evening 306 kcal | 99 g beef liver + 99 g any garnish of cereals | |
| Friday | Morning 301 kcal | 249 g oatmeal with coconut milk |
| Lunch 149 kcal | 99 g Raffaello PP | |
| Day 310 kcal | 201 g seafood salad + 1 slice of rye bread | |
| Second snack 144 kcal | 99 g Chinese cabbage and cucumber salad | |
| Evening 305 kcal | 201 g chicken casserole with vegetables | |
| Saturday | Morning 290 kcal | 99 g wheat porridge on water + boiled egg |
| Lunch 149 kcal | 99 g fresh berries | |
| Day 298 kcal | 201 g borscht PP + 1 black bread toast | |
| Afternoon snack 160 kcal | 99 g fat-free cottage cheese | |
| Evening 295 kcal | 2 eggs + 149 g fresh vegetable salad | |
| Sunday | Morning 294 kcal | 1 Oatmeal pancake stuffed with 1 tomato |
| Lunch 149 kcal | 1 muesli bar | |
| Day 289 kcal | 201 g chicken liver with vegetables | |
| Snack 139 kcal | 99 g fresh vegetables | |
| Evening 279 kcal | 201 g chicken casserole with vegetables |
Sample menu for a week with a daily calorie content of 1500 calories
For the most active, a menu for 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. Also the menu will do for those whose work involves heavy physical exertion.
sample menu PP for 1500kcal for a week for weight loss 
The diet remains the same as with the 1200 kcal menu.
| Monday | Morning 351 kcal | 2 boiled eggs + 1 cucumber + 1 rye bread toast with curd cheese |
| Lunch 249 kcal | 1 cup banana smoothie with cottage cheese | |
| Day 351 kcal | 2 chicken cutlets PP + 149 g brown rice + 149 g fresh vegetables | |
| 10 pieces. walnuts | ||
| Evening 351 kcal | 249 g vegetable salad + 149 g baked fish | |
| Tuesday | Morning 351 kcal | 249 g omelet with herbs and tomatoes |
| Lunch 249 kcal | 1 toast of black bread with cheese (fat content up to 30%) | |
| Day 351 kcal | 149 g pasta durum varieties+ 149 g vegetable salad + 99 g beef goulash | |
| Afternoon snack 249 kcal | 1 cup kefir with cinnamon | |
| Evening 351 kcal | 249 g fish and vegetable casserole | |
| Wednesday | Morning 351 kcal | Repeat Monday breakfast |
| Lunch 249 kcal | 149 g cottage cheese + ½ banana | |
| Day 351 kcal | 201 g chicken soup + 1 whole grain toast | |
| Afternoon snack 249 kcal | 10 cashews | |
| Evening 351 kcal | 149 g turkey + 249 g vegetable salad | |
| Thursday | Morning 351 kcal | 249 g of porridge on the water + 1 boiled egg |
| Lunch 249 kcal | 149 g cottage cheese casserole with fruit | |
| Day 351 kcal | 249 g ratatouille in the oven with lean meat + 50 g cheese | |
| Afternoon snack 249 kcal | 8 dried fruits | |
| Evening 351 kcal | 149g steamed fish + 249g cucumber and tomato salad | |
| Friday | Morning 351 kcal | 201 g buckwheat boiled in water + 1 boiled egg |
| Lunch 249 kcal | 149 g Chinese cabbage roll with cottage cheese | |
| Day 351 kcal | 99 g chicken goulash + 149 g Chinese cabbage salad + 149 g buckwheat porridge | |
| Afternoon snack 249 kcal | 99 g cottage cheese with 1 tbsp. l. jam | |
| Evening 351 kcal | 249 g chicken broth + 2 black bread toasts | |
| Saturday | Morning 351 kcal | 99 g brown rice boiled in water + 149 g fresh vegetables |
| Lunch 249 kcal | 99 g low-fat yogurt + 1 pear | |
| Day 351 kcal | 277 g okroshka PP + 1 rye bread toast | |
| Afternoon snack 249 kcal | 149 g cheesecakes cooked in the oven | |
| Evening 351 kcal | 249 g Greek salad + meat baked in the oven | |
| Sunday | Morning 351 kcal | 249 g oatmeal on the water with the addition of dried fruits |
| Lunch 248 kcal | 1 boiled egg + 99g beetroot salad | |
| Day 351 kcal | 99 g of porridge from allowed cereals + 99 g of boiled chicken meat + 1 cucumber | |
| Afternoon snack 259 kcal | 1 cup fresh juice + 2 oatmeal PP cookies | |
| Evening 351 kcal | 149g beef + 149g tomato salad |
Recipes for first courses with proper nutrition for weight loss
Green borscht
- Chop the meat into cubes and cook until fully cooked.
- Add seasonings to the broth.
- Add potatoes to broth and cook until done.
- Sauté the onion until golden brown.
- Boil eggs, cool, peel and finely chop.
- Wash the sorrel and chop.
- Add sorrel, onion, eggs to the broth.
- Boil for 5 more minutes. with closed lid.
- Let the borscht brew for 15-20 minutes.
Chicken noodle soup
- Boil the meat in a whole piece until tender.
- Remove meat from broth.
- Add seasonings to the broth.
- Add vegetables to broth and bring to a boil. Then lower the noodles there and cook for 5-7 minutes.
- Cut the chicken meat into cubes and add to the finished dish.
Main dishes
Baked salmon with vegetables
- Remove bones from fish, rinse and pat dry with paper towels. Place in a convenient container and drizzle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
- Divide the broccoli florets and open them.
- Place marinated fish and broccoli on a baking sheet.
- Bake in the oven at 201° for 25 minutes.
Meatballs with sour cream sauce
- Minced meat (chicken or turkey) - 399 g;
- ground ginger - 21 g;
- onion (chopped) - 201 g;
- carrot (chopped) - 99 g;
- garlic puree - 10 g;
- sour cream - 99 g.
- Add salt, spices, ginger and garlic to minced meat. To stir thoroughly. Make small balls from the mixture.
- Lightly fry the meatballs in a dry frying pan.
- Fry vegetables until golden brown. Add sour cream and some water. Simmer some more.
- Place meatballs in a baking dish and pour over sour cream sauce. Bake at 180° for 25 minutes.
Salads
Bean and Pepper Salad
- Pour boiling water over frozen beans and bring to a boil again.
- Cut pepper.
- Mash the garlic in a press.
- Mix all ingredients and season.
Seafood salad
- Sea cocktail (frozen mixture) - 499 g;
- cucumber - 1 pc.;
- lettuce leaves - 51 g;
- olive oil - 2 tbsp. l.;
- tomato (vegetable) - 1 pc.;
- soy sauce - 2 tbsp. l.
- Boil a sea cocktail and let it cool.
- Mix oil and sauce.
- Put lettuce leaves on the bottom of the salad bowl.
- Cut the tomato and cucumber into strips and put on top of the lettuce leaves. Drizzle with a little dressing.
- Put a sea cocktail on top of vegetables, salt and season with the remaining mixture of oil and sauce.
desserts
Cottage cheese casserole in the microwave
- Beat eggs and cottage cheese.
- Add sweetener to the resulting mass.
- Cut the fruit into cubes and add to the curd mass.
- Put the dish in the microwave for 3 minutes. With a power of 750 watts.
Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.
Raffaello PP
- grapes - 15 berries;
- soft cottage cheese - 99 g;
- protein - 51 g;
- ground cashew nuts - 70 g.
- Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
- Dip each grape into the curd mixture.
- Roll the resulting balls in ground cashews.
- Let the sweets rest in the refrigerator for 20 minutes.
The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can become suitable if you replace prohibited foods with permitted ones.
The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but new image life.
Article formatting: Mila Fridan
Video about Proper Nutrition (PP)
The principles of proper nutrition:
