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Menu for every day of the week up to 1500 kcal



Bikini model and author books “I want you! Perfect body. Secrets of the Kremlin trainer ” Elena Lapysheva knows everything about nutrition! Many famous personalities follow her advice. Specially for BeautyHack Elena shares menu for the week

Monday

Number of kilocalories: 1513 kcal

BREAKFAST

  • Hercules – 50 g.
  • Raisins or dried fruits – 10 g.
  • Honey –10 g
  • Chicken egg – 55 g.
  • Grain bread – 20 g.

Boil hercules in water, add dried fruits and honey to the finished porridge. Egg boil: soft-boiled or hard-boiled – optional… Have a mug of black coffee or tea.

SNACK

  • Banana – 100 g. Prunes – 30 g.

DINNER

  • Buckwheat – 50 g.
  • Chicken breast – 100 g.
  • Beetroot salad with garlic – 100 g.
  • Grain bread – 20 g.

Boil chicken breast and buckwheat. Serve with boiled beets, garlic, and bread.

SNACK

  • Curd 2.5-4% – 100 g.
  • Apple – 100 g.

DINNER

  • Pollock – 200 g.
  • Cucumber – 100 g.
  • Tomato – 100 g.
  • Fresh cabbage – 100 g.
  • Olive oil – 10 g.

Steam pollock. Chop vegetables, stir and season with olive oil.

SNACK

Kefir 1.5% – 350 ml.

Kefir before bedtime helps to fall asleep and improves digestion.

TUESDAY

Number of kilocalories: 1503 kcal

Menu for every day of the week up to 1500 kcal

BREAKFAST

  • Chicken egg – 110 g (2 pcs).
  • Milk – 30 g.
  • Cheese – 20 g.
  • Grain bread – 20 g.

Beat eggs with milk, add grated cheese, bake in a deep dish in the oven without oil for 20 minutes. Serve with a slice of whole grain bread, no black coffee sugar or tea.

SNACK

Kiwi and apple – 300 g.

DINNER

  • Rice – 50 g.
  • Salmon – 200 g.
  • Seaweed salad – 150 g.

Boil the rice until cooked, bake the fish in the oven without oil or steam it. Seaweed salad can be made or bought canned.

SNACK

  • Cheese – 40 g.
  • Grain bread – 40 g.
  • Tomato – 50 g.
  • Greens.

Cut the tomato and cheese into thin slices, put on bread with herbs. You can add garlic for a brighter flavor.

DINNER

  • Chicken breast – 100 g.
  • Tomato – 100 g.
  • Garlic – 10 g.

Finely chop the tomato and garlic, stir. Bake the chicken breast in the oven without oil for 20-30 minutes.

SNACK

Kefir 1.5% – 350 ml.

WEDNESDAY

Number of kilocalories: 1532 kcal

Menu for every day of the week up to 1500 kcal

BREAKFAST

  • Hercules – 50 g.
  • Half an apple.
  • Nuts – 30 g.
  • A handful of pumpkin seeds.

Cook oatmeal porridge, add apple, cinnamon and a little salt. You can add coconut oil, but never butter. Garnish with nuts and seeds.

SNACK

  • 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.
  • Chicken breast – 100 g.
  • Broccoli – 70 g.
  • Grain bread – 20 g.
  • Garlic – 10 g.

Boil buckwheat, steam broccoli, stew the breast. Serve with herbs and a slice of cereal bread.

SNACK

  • Banana – 100 g.
  • Orange – 150 g.

DINNER

  • Turkey breast – 300 g.
  • Cherry tomatoes – 200 g.
  • Sweet pepper – 100 g.
  • Corn – 100 g.
  • Iceberg lettuce – 100 g
  • Olive oil – 10 g.

Bake the turkey in the oven or fry it without oil. Chop tomatoes, peppers and lettuce, mix with corn and olive oil.

SNACK

Kefir 1.5% – 350 ml.

THURSDAY

Number of kilocalories: 1570 kcal

Menu for every day of the week up to 1500 kcal

BREAKFAST

  • Eggs – 165 g (3 eggs).
  • Cherry tomatoes – 200 g.
  • Light salted salmon – 50 g.
  • Grain bread – 20 g.

Make an omelet with 3 eggs and tomatoes. Make a salmon and bread sandwich. Brew a mug of tea or black coffee.

READ  Top 10 light dinners and snacks before bed for 100-150 kcal

SNACK

Apple – 100 g. Orange – 150 g. Banana – 100 g.

DINNER

  • Spaghetti (from durum wheat) – 50 g.
  • Chicken breast – 100 g.
  • Cherry tomatoes – 100 g.
  • Olive oil – 10 g.

Boil the spaghetti and breast in salted water. Mix, add halved cherry tomatoes, season with olive oil.

SNACK

Kiwi and persimmon – 200 g.

DINNER

  • Red beans – 250 g (soak for 5-6 hours before cooking).
  • Cilantro, onions.

Boil the beans, garnish with cilantro and onions. Add salt to taste.

SNACK

Kefir 1% – 350 ml. Grapefruit – 1/2.

FRIDAY

Number of kilocalories: 1441 kcal

Menu for every day of the week up to 1500 kcal

BREAKFAST

  • Chicken egg – 110 g (2 pcs).
  • Hercules – 30 g.
  • Apple – 50 g.
  • Honey – 10 g.
  • Cinnamon – 2 g.
  • Grain bread – 20 g.
  • Boil eggs soft-boiled or hard-boiled. Boil hercules in water, add honey, apple, sprinkle with cinnamon. Serve with a slice of cereal bread.

SNACK

Fresh carrots and apple – 300 g.

DINNER

  • Rice – 50 g.
  • Low-fat fish – 100 g.
  • Olive oil – 10 g.
  • Greens.
  • Lettuce leaves.
  • Half an avocado.
  • Cucumber – 1 pc.
  • Celery.
  • A handful of pumpkin seeds.

Boil rice. Fry the fish in a small amount of oil in a deep frying pan. Make a vegetable salad.

SNACK

Mango – 200 g.

DINNER

Beef – 200 g. Cherry tomatoes – 100 g.

SNACK

Kefir 1.5% – 350 ml.

SATURDAY

Calories: 1547

Menu for every day of the week up to 1500 kcal

BREAKFAST

  • Buckwheat – 50 g.
  • Greens – 50 g
  • Cheese – 20 g.
  • Chicken egg – 55 g

Boil buckwheat and egg. Finely chop the greens, egg and cheese and mix with buckwheat. Add salt to taste.

SNACK

Grapefruit – 200 g. Orange – 200 g. Banana – 100 g.

DINNER

  • Rice – 50 g.
  • Half an avocado.
  • Mussels – 50 g.

Boil the rice, fry the mussels. Cut the avocado into slices.

SNACK

Nuts – 40 g.

DINNER

  • Beets – 150 g.
  • Chicken breast – 100 g.
  • Red beans – 200 g.

Boil the beets, breast and beans separately. Cut the beets into slices or grate.

SNACK

Kefir 1.5% – 350 ml.

SUNDAY

Cheat-nice! Eat whatever you want. Yes, you can! And you even need to proper nutrition was not entirely dreary. Day cheatMila can choose for herself. It doesn’t have to be Sunday. Arrange if you like yourself a holiday on Monday.

READ  Menu for the week - ready-made menus for the week, tips on how to make and what to cook for the week

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