Today it is fashionable to have a slender body and a beautiful figure, so many people use various diets, which, in addition to losing kilograms, sometimes cause serious harm to the body. All doctors advise not to deplete your body, but simply switch to proper low-calorie nutrition. Here is a simple menu of 1,500 kcal per day for a week. Following it, without harm to the body, you can lose about three kilograms, while not doing physical activity. The 1500 kcal menu (see recipes below) will help you with this.
The first day
Breakfast should start with a plate of oatmeal with berries, a cup of coffee and 100 g of low-fat cottage cheese. Of course, sugar is forbidden everywhere, but if a person is a big sweet tooth and cannot imagine his life without sweets, then you can add stevia. This is a plant that is the best sugar substitute, with minimal calories.
At afternoon tea, you can eat curd dessert with fruit. To prepare it, you need to take 150 g of low-fat cottage cheese, 50 ml of kefir, one package of gelatin and 100 g of any fruit, it is preferable to use banana and strawberries. It is allowed to add 1 tablespoon of melted honey.
Making dessert is very simple, first you need to soak the gelatin in warm water, then completely dissolve it. Put cottage cheese, kefir in a blender bowl, pour gelatin and honey. Puree all to a homogeneous consistency. Take a small bowl, put the chopped bananas down, then part of the curd mass, then strawberries and cottage cheese again. The weight of the finished meal at noon should not exceed 300 g.
At lunch, you should eat 300 g of chicken stock with 30 g of vermicelli and one egg. You can take half a slice of black bread.
For dinner, you need to cook stewed fish with carrots with a tablespoon of sour cream. The finished dish should be no more than 300 g, it is also necessary to make 200 g of a salad of fresh vegetables and season it with 1 tablespoon of olive or vegetable oil.
Second day
For breakfast, eat two egg omelet with tomato.
For lunch, you should cook oatmeal with one banana. You can also drink tea or coffee with 30 g of low-fat cheese, such as suluguni.
For a bite to make a baked pumpkin. To do this, the vegetable must be cut into large cubes, sprinkled with Italian herbs and sprinkled with olive oil. Cover the baking sheet with foil, bake in the oven for 30 minutes. The weight of the finished product is 150 g.
On the second day, you should also cook chicken broth with vermicelli and egg.
In the evening, you should eat a salad of fresh vegetables with cabbage, it can be seasoned with kefir or natural yogurt. You can also boil one chicken fillet.
Day three
In the morning, again, you need to eat oatmeal with a small amount of berries or fruits, 100 g of low-fat cottage cheese with coffee or tea.
For a snack you need to cook a chicken liver pate. To do this, take 500 g of liver, 150 g of carrots and onions, as well as 100 g of cauliflower. Simmer all ingredients for 30 minutes, then mashed in a blender. From such a quantity of products a paste is obtained for 2-3 days.
During the day, prepare a light pumpkin soup. Take 200 g of pumpkin, 50 g of carrots and onions, boil until tender, drain the liquid, leave only 70 ml. Put vegetables with the required amount of water in a blender, add 50 g of suluguni cheese and 50 low-fat cream. Puree all to a homogeneous mass, transfer to a saucepan and bring to readiness.
For dinner, you need to cook stewed fish with a salad of fresh vegetables, season with kefir.
Day four
Today, most people begin to feel that their life is real and without sweets. In the morning you can treat yourself to the original oat pancake. To prepare it, you need to take one egg, 6 tablespoons of oatmeal and the same amount of milk. Grind oatmeal in a coffee grinder, mix with other products. Fry on both sides, like a normal pancake. As a filling, you should use a small amount of cottage cheese and slightly salted salmon.
For a snack we use yesterday’s paste with tea or coffee.
Today you can make mushroom cream soup. Take 200 g of champignons, fry them with 70 g of onions, pour 120 ml of water, add 50 ml of cream. Boil for a few minutes, after which all the components are mashed in a blender.
For dinner, you can make a salad with boiled chicken, Beijing cabbage, egg, cucumber and tomato. You can season with a little sour cream.
Fifth day
Surely many are already starting to get used to such a diet, so that it does not seem too monotonous, for breakfast you should make an omelet from two eggs with vegetables. You can use bell peppers, onions and carrots, and it will not be superfluous to add about 50 g of ordinary hard cheese.
For a snack, you can make a fruit salad of banana, grapes (about 100 g), one kiwi and an apple. All products should be well chopped, put in a bowl and season with one tablespoon of honey. Put in a bowl.
Soup and fish
When it is time for lunch, you should cook buckwheat porridge, in the finished form it needs about 250 g along with stewed chicken breast and mushrooms. Chicken fillet cut into small cubes, it is also necessary to chop 70 g of champignons. Fry both products with a minimum amount of vegetable oil. When the products are almost ready, it is recommended to pour 50 ml of cream and mix everything thoroughly. Add 100 g stewed chicken to the side dish.
At lunch, you should eat a paste, you can take one cucumber or tomato.
In the evening, cook baked fish with vegetables. Fish should be about 200 g and about 100 vegetables, it is recommended to use cauliflower, tomatoes, onions and carrots. It is allowed to drink a glass of tomato juice.
Sixth day
Today you can treat yourself to a little sweet. For breakfast, prepare oatmeal, add 1 banana and two cubes of grated dark chocolate to it. Note! You can use only dark chocolate, if milk or with various fillers will be used, then today will not give any result.
For a snack, you can make a delicious carrot salad. To do this, take one large carrot, grate it on a grater. Then put a handful of raisins. One apple should be peeled and core removed. Grate the apple as well, on a coarse grater. Mix all the ingredients and season with 1-2 tablespoons of the most non-fat sour cream that is in the store.
Dinner and supper
For lunch, you need to cook buckwheat or rice soup (without potatoes). The composition of this dish includes:
- rice and buckwheat;
- carrot;
- bow;
- green pea;
- cauliflower.
It is recommended to cook such an amount of soup so that it lasts for two days. Do not forget that one serving cannot be more than 350 g.
For the evening, you can cook an incredibly delicious, but at the same time, diet tuna salad. To prepare it, you need to take 100 g of this fish in its own juice, one avocado, one bell pepper, one egg and a little red (lettuce). You can also use various greens like lettuce, arugula and basil. Season the salad with 1-2 tablespoons of olive oil and freshly squeezed lemon juice.
The cooking process is very simple, all of the above ingredients should be crushed with a medium or small cube, tear the greens with your hands. Combine everything in one bowl, season with oil and lemon juice, mix. One serving of diet salad - 350 g.
Seventh day
The last day on the menu is 1500 kcal per week. Today it is recommended to weigh yourself. If everything was done correctly, the portions did not increase and the ingredients did not change, then surely the weight will be less than at least 2 kg.
In the morning of the seventh day you should prepare an omelet from 2 eggs with a small amount of vegetables and 30 g of hard cheese.
As a snack today, it is recommended to eat about 300 g of various fruits. You can make a fruit salad, as it was on the fifth day, or you can just eat fruit in its pure form. Here everyone decides for himself what will be tastier.
Since the soup was cooked for two days, today you will also need to eat one serving of the first dish.
The seventh day is quite easy, so between lunch and dinner you can have a little snack with peanuts or walnuts. However, the weight of these products should not exceed 50 g.
For dinner, it is recommended to use stewed cabbage with 100 g of chicken breast. To make the dish more delicious, you can add a little tomato paste.
Conclusion
Here was presented an approximate menu of 1500 kcal. It is quite balanced and useful. It contains a complete set of vitamins and minerals that a person needs for normal life. Adhering to such a simple menu, in a week you are guaranteed to get rid of 2-3 kilograms. According to reviews of people who have already tried this menu, sometimes the weight in 7 days is reduced even by 5 kilograms. These are very impressive results.