If the extra pounds are sick and tired of hiding behind the tight clothes, you need to get rid of it there is a solution, and it is very easy: of pounds. The first helper in this, without a doubt Fitness. And next to him on a level with low-calorie diet. Lower the bar more than 1100 -1200 calories per day, it is not necessary.

Menu for a week to lose weight


Day 1

Breakfast:100 grams oatmeal porridge boil and add a tablespoon of raisins, black coffee or green tea. Sugar (360 kcal).

Second Breakfast:Kefir 1% - 1 Cup, Cereal, Bread – 2 Pieces. (157 kcal).

Lunch:boil, bake or cook chicken breast without skin – 100 G-boiled rice – 100g of tomato – 1 piece of mineral water. (246 kcal).

Snack:yogurt with no fillers, 1,5% fat content of 125 G, Kiwi – 1pc. (133 kcal).

Dinner: tuna in its own juice with salad of lettuce, bottled water. (196 kcal).

The number of calories per day:1192 kcal

Day 2

Breakfast: boil 100 G of buckwheat, add the vegetable oil – 1st. Spoon, black coffee or green tea. 356 kcal.

Second Breakfast:Apple -1 piece of lean cottage cheese 150 G, tea or mineral water. 148 kcal. Lunch beef steak with vegetables, mineral water. 364 kcal.

Snack:carrot or pumpkin juice – 1 Cup, whole-grain bread – 1 piece of 152 kcal.

Dinner: Lean fish (steamed or grilled) 200g salad greens, with lemon juice, mineral water. 155 kcal.

Day 3

Breakfast:- boiled egg – 1pc, bread, cereal – 2 pieces, coffee or tea. 368 kcal.

Second Breakfast:pomegranate, pear and unsalted nuts – 10 pieces, mineral water or tea. 162 kcal.

Lunch:soft cheese – 60 G, salad of octopus, bottled water. 162 kcal.

Snack:natural yogurt (fat content 1.5%) – 125 G, a salad of greens seasoned with lemon. 148 kcal. Dinner From the milk (fat content of 0.55) and 2 proteins, spring onion and tomato omelette roast, mineral water. 169 kcal.

The number of calories per day: 1185 kcal

Day 4

Breakfast:Grapefruit 1pc,porridge oats (recipe on Monday), coffee or green tea. 345 kcal.

Second Breakfast:low fat curd -200g, mix it with herbs, radishes, and parsley, tea – green or black. 172 kcal.

Lunch:veal meat (cooked or braised, grilled) – 200 G peas – 200 G salad: fresh herbs and lemon juice, Apple-1 PC, mineral water or tea. 134 kcal.

Snack:mushroom (200 G) stewing, along with tomatoes and onions and season with 1 tbsp spoon of sour cream (fat content -10%), an Apple, bottled water or tea. 134 kcal.

Dinner:salad from vegetables and Parmesan cheese, mineral water. 182 kcal.

The number of calories per day: 1185

Day 5

Breakfast:apricots – 60 G of corn-bread – 2 pieces, cheese (fat content 17%) -30 G, green tea or coffee. 336 kcal.

Second Breakfast:Egg, Vegetable Juice 1 Cup. 114 kcal.

Lunch:bottled water and the Risotto with mushrooms. 395 kcal.

Snack:Apple, 150 G low-fat cottage cheese, tea, green or black. 148 kcal.

Dinner:braised fish -200g, salad green with lemon, mineral water. 155 kcal.

The number of calories per day: 1148

Day 6


Breakfast:Porridge 100 G of buckwheat, and 1 tablespoon of vegetable oil, and green tea. 356 kcal.

Second Breakfast:Breakfast: Mozzarella cheese – 100 G of ripe tomatoes and Basil. 148 kcal.

Lunch:fish, lean (steamed or grilled) – 150 G, boiled potatoes, salad of green and lemon, and mineral water. 335 kcal.

Snack:orange, yogurt - 125 G, mineral water. 148 kcal.

Dinner:shrimps peeled – 200 G, herbal, and mineral water. 168 kcal.

The number of calories per day: 1155.

Day 7

Breakfast:Light Quark – 200 G of berries (fresh or frozen) 100 G of coffee or tea. 254 kcal.

Second Breakfast:Yogurt (2,5 %) – 1 Cup, Cereal Crispbread -2. 129 kcal.

Lunch:beans, lettuce green, lemon, mineral water. 454 kcal.

Snack:boiled Egg, tomato, Apple, tea. 141 kcal.

Dinner:veal meat – 150 grams, 100 grams of salad from fresh cabbage, and water. 163 kcal.

The number of calories per day: 1141