Calorie menu calculator. Learning to make a menu
Greetings to you, my dear readers. After so many days of preparation and a whole bunch of articles about, we finally got to the bottom. Today we will try to create a menu of 2000 calories, which will be fairly balanced in proteins, fats and carbohydrates.
note
We will make the menu not only on the basis of caloric content of dishes, but also considering the ratio of proteins, fats and carbohydrates. In our case, the menu will be to maintain the current body weight. To lose weight, reduce the calorie content of your diet by reducing carbohydrates, the amount of protein can even be increased.
A few words about the method of compiling the menu. First and foremost, we distribute food rich in protein in all meals, since it is usually not enough in our diet. And only after that we “finish off” with fats and carbohydrates. Fast carbohydrates are distributed between the first three meals.
All clear? Then let's go!
The perfect tasty menu for the day
- Breakfast
- First snack
Total we got 1924 kcal, of them
- Proteins 123.4 g ( 32% )
- Fat 92.1 g ( 24% )
- Carbohydrate 171.7 g ( 44%
)
Perfect!
As you can see, the menu is fairly simple and common products, portions are indicated not only in grams, but also in more understandable units of measurement, which can be defined "by eye". Also, you will not feel slighted: there are cookies, chocolate, and sandwiches - the beauty is the same! At the same time, everything is delicious, balanced and dietary.
How to work with this menu?
Replace cottage cheese with banana on cottage cheese casserole with dried fruits (without sugar)
Swap lunch and dinner, if you really want meat in the evening
Instead of pasta, put rice or potatoes.
If you’re boring just eating meat with pasta or rice, add pickled vegetables or sauerkraut. They almost will not add calories, but they will make dinner tastier, juicier and more interesting.
If you work in an office, then you can eat both snacks with milk / kefir right there, so as not to drag half a packet home, but then you can cook the salad and eat it at home. That is, you can interchange these meals. It is advisable not to leave sandwiches, cookies and chocolate for the evening.
I understand perfectly well that this menu is far from universal, it’s just a base, the first option from which to make a start. In the following articles we can discuss other options, for example:
- Menus for those who want to lose weight.
- Classic menu with porridge for breakfast, soup for lunch and chop for dinner.
- Menu for those who do not like dairy products.
Proper nutrition for every day is not only a guarantee of good health, but also weight loss. Fasting or reducing portions is not always]]\u003e
Composition
Food should be different in structure - hard, soft, liquid. It causes the stomach to work in different modes, which has a positive effect on the digestive organs.
The distribution between nutrients is:
- carbohydrates - 50–60%;
- proteins - 30% (animals - 55%, vegetable - 45%);
- fats - 10% (animals - 30%, vegetable - 70%).
The ratio is different in different people depending on the characteristics of the organism.
Proteins of animal origin are obtained from meat and fish, seafood, where they are associated with fats. Meat proteins are saturated, fish and seafood are unsaturated and easier to digest.
Unsaturated fats in fish, vegetable oils, become saturated after prolonged heat treatment.
Carbohydrates are simple and complex. Simple carbohydrates, unlike complex ones, consist of one or several links and cause a powerful insulin release. But in small quantities, the body needs them, even in a period of weight loss.
Starch (polished rice, potatoes, high-grade flour), which is also a carbohydrate, is dangerous. It strongly loads the pancreas, triggers the mechanism of formation of fat deposits.
What is the role of fiber (dietary fiber), the benefits of which say a lot? Dietary fibers are not digested, but deliver nutrients to the intestine, improve the functioning of the digestive organ. Fiber is rich in cereals and unrefined foods, fruits, vegetables.
Calorie content
Daily caloric intake is calculated by special formulas. Formula Mifflin - San Geor considered the most accurate.
- Calories for women:
Caloric content of food = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161
- The same for men
Caloric content of food = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) + 5
The result is multiplied by a factor that takes into account physical activity.
Nutritionists propose to distribute calories on the principle of 25-50-25%, which corresponds to breakfast, lunch and dinner. That is, a person before lunch gets 75% of calories. Before dinner, he manages to spend most of the energy. This is important for losing weight. Calorie learn, summing up the caloric content of individual products that are used for its preparation. In many magazines next to the recipes, these data are indicated.
Calculation of calories in the menu for weight loss
Calculate calorie slimming food is simple. From the result obtained by the formula above, subtract 20% for a gradual weight loss, and 40% for a quick one. But this result should not be less than the weight (kg) / 0.45 x 8.
The principles of the menu
There are evening and morning products. This is also taken into account when planning the menu of the day and making up recipes.
Diet for breakfast
It is useful in the morning to use cereal with fruit, milk, casseroles, cheesecakes from low-fat cottage cheese. Fried eggs replace steam omelet, boiled eggs. Food should be high in calories, and the portion is small.
Diet for lunch
The second meal should be light and nourishing at the same time in order to provide energy for the afternoon. At this time, use soups, meat with a side dish (eg, beans, pasta), vegetable salads.
Dinner meal
In the evening, cook steamed vegetables, low-fat dietary meat - chicken, turkey, fish. Fruits, especially citrus fruits, grapefruits are allowed. At night, do not eat legumes, which are better absorbed from 12 to 15 hours.
Snacks
Snacking helps to reduce the portion on the main meal and not to eat more than it should be.
The best products are fruits, natural yogurt without sugar, low-fat cheese, fresh vegetable salad, berries, bread, a head of boiled corn. At bedtime, a glass of reduced-fat milk, kefir, is allowed.
Adjust the diet depending on the last meal. After a hearty lunch, snacks are arranged for an hour and a half later, they eat more light food than usual. If the afternoon tea was nourishing, then dinner dishes are prepared lighter, costing a glass of kefir.
It is useful for weight loss in a snack to combine food of different texture and texture. So the taste buds, the enzyme system are activated, the food is absorbed more easily.
Pyramid
The optimal diet should consist of such food.
One serving of different products.
- 125 ml - half a glass
- 250 ml - 1 glass
- 15 ml - 1 tablespoon
Fruits and vegetables
This group of products must contain a diet for weight loss.
- 125 ml - juices, vegetables, fruits (frozen, canned);
- 250 ml - salad, spinach, other leafy vegetables;
- 1 piece of vegetable or fruit - citrus, tomato, apple.
Cereals, flour
- bread 35 g;
- 175 ml cold breakfast;
- 125 ml of boiled rice, pasta;
- 175 ml of porridge.
Milk, Derivative Products
- 250 ml of milk;
- 175 ml of natural unsweetened yogurt, kefir, ryazhenka;
- 50 g of hard cheese.
Protein (vegetable and animal)
- 75 finished fish, lean meat;
- 175 ml of boiled beans and other legumes;
- 2 pcs. eggs;
- 30 ml peanut butter.
In the literature on nutrition and healthy nutrition, it is noted that 1.5 liters of pure water (fluids) should be drunk every day. But with kidney, liver, heart disease, some other pathologies, fluid intake is reduced by the recommendation of the attending physician.
Sample menu for the day (on the structure of food)
Here’s what an exemplary daily menu looks like on the structure of food (approximately 2000 kcal).
The product's name | amount | Calorie, kcal | Product class | Number of servings |
Breakfast | ||||
Grapefruit (Medium) | 1 PC. | 41 | Fruits | 1 |
Muesli | 190 ml | 140 | Cereals | 1 |
Skimmed milk | 200 ml | 122 | Dairy | 1 |
Lunch | ||||
An Apple | 1 PC. | 95 kcal | Fruit | 1 |
Dinner | ||||
Bean soup - chicken broth, carrots, onions, beans, celery | By ingredients: 250 ml, ½ pcs., ½ pcs., 125 ml, 1 pc. | 94 (38+13+22+18+3) | Vegetables / Proteins | 1/1 |
Bread | 35 g | 65 | Cereals | 1 |
boiled rice | 125 ml | 338 | Cereals | 1 |
Chicken breast | 1 PC | 284 | Proteinaceous | 1 |
Vegetable oil | 15 ml | 119 | Fat | 1 |
Whole grain bread | 35 g | 65 | Cereals | 1 |
Afternoon tea | ||||
Banana | 1 PC. | 105 | Fruits | 1 |
Salad - tomato, cucumber and sweet pepper slices, vegetable oil | By ingredients: 1 pc., 125 ml, 125 ml, 15 ml | 152 (11+8+14+119) | Vegetables | 3 |
Whole Wheat Bun | 1 PC. | 146 | Cereals | 1 |
Butter | 1 tsp | 34 | Fat | 1 |
Before bedtime | ||||
Unsweetened Yoghurt | 190 ml | 116 | Dairy | 1 portion |
This is a diet for healthy eating, which takes into account all food groups.
Menu for the week (with recipes)
The menu for weight loss for a week can be like that. How many calories must contain a diet, calculated according to the formulas given above, depending on this determine the size of the portion. Data about the food eaten in a week (by day) is recorded in a diary. The menu does not include snacking. It also offers simple recipes, which prepare healthy and tasty food. Soups and the second here are divided into two dinners, because not everyone has the opportunity to cook fresh food every time (although this is welcome).
Monday
Recipes for other dishes are known. Carrot salad is easy to make. It will require:
- carrots - 1 piece;
- garlic - 1 tooth;
- mayonnaise (better homemade) - 1 tablespoon.
Carrot rubbed on a coarse grater, add sauce and garlic. Savory taste is obtained if you add raisins to the salad. But here they take into account the caloric content of the dried fruit (264 kcal / 100g).
Tuesday
Wednesday
Here is a list of products for steam fish cutlets:
- pollock - 1 pc .;
- white bread - 1 slice;
- milk - 125 ml;
- butter - 1 tsp;
- salt, pepper, other seasonings - to taste.
Bread is soaked in milk (can be in water). From the pollock skin is removed, the meat is separated from the bone and grind the fillets in a meat grinder. All components (except milk) are mixed, seasoned. They make meatcakes from mince, cook in a double boiler for 20 minutes. Other recipes are proposed to use lean freshwater fish - pike, pike perch.
Thursday
For lazy cabbage take the same ingredients that contain the classic recipes. Mix the minced meat with boiled rice, add chopped cabbage, steamed with boiling water (3 minutes), mix. From the mass form patties and stir fry over high heat. Prepare a gravy of tomato paste, passaged onions and carrots, sour cream, tomato sauce. Cutlets are spread on a baking sheet with sauce and put in the oven for 45 minutes at 180 degrees or stewed in a saucepan until cooked.
Friday
Rice grandmother with apples is prepared as follows. Would need:
- apples - 2 pcs .;
- rice - 150 g;
- eggs - 3 pcs .;
- sugar - 75 g;
- condiments to taste - nutmeg, cinnamon, salt, vanilla sugar;
- baking powder - half bag.
Apples cut into small cubes. The rice is boiled for 20 minutes, washed under running water to get rid of mucus. Beat eggs with sugar to form a thick foam, add spices to the same place. Egg mass is poured into rice, fruits are added, components are mixed. The baking dish is thickly oiled and sprinkled with breadcrumbs, the dough is poured. Grandma bake 40 minutes. Other recipes suggest using more sugar, milk, but these are additional calories.
Saturday
Sunday
Healthy food for every day allows dessert. Orange cake is made from the following components:
- cottage cheese (2.5–3% fat) - 0.5 kg;
- eggs - 2 pcs .;
- sugar (preferably brown) - 0.5 cups;
- orange - 1 pc .;
- sour cream (10%) - 1 cup;
- potato starch - 2 tbsp. l
- vanillin - on the tip of a knife.
Cottage cheese fray with sugar until smooth, add vanillin. Orange washed, dried, peel rubbed on a fine grater. Orange peel, potato starch, sour cream, eggs are added to the curd, and again crushed to homogeneity. The bottom of the form is covered with baking paper smeared with butter, sent to the oven for 50 minutes (temperature 180 degrees). There are recipes that use sand base - butter biscuits are mixed with butter, which makes these cheese dishes high-calorie.
List of products for the week
The table lists the weekly products to stock for the specified menu:
The product's name | Quantity, g |
Orange, pieces | 3 |
Broccoli | 400 |
Buckwheat | 210 |
White cabbage | 2000 |
Cauliflower | 400 |
Potatoes | 2000 |
Celery root, pieces | 1 |
Chicken bouillon | 3500 |
Chicken leg | 1 |
Chicken, pieces | 1 |
Bow | 500 |
Pasta, Spaghetti | 350 |
Manka | 100 |
Butter | 600 |
Small pasta | 150 |
Pollock | 400 |
Milk | 1500 |
Carrot | 600 |
Wheat flour | 30 |
Oatmeal (flakes) | 100 |
Fresh cucumbers, pieces | 3 |
Pearl barley | 80 |
Tomatoes | 100 |
Millet | 200 |
Vegetable oil | 200 |
Radish | 200 |
Sugar | 300 |
Pork for baking | 1500 |
Cream (20%), ml | 250 |
Cream or sour cream (10%), ml | 500 |
Sour cream (20%), ml | 250 |
Spice | |
Celery stalk, pieces | 6 |
Breadcrumbs | 150 |
Hard cheese | 180 |
Cottage cheese (10%) | 1300 |
Tomato Paste | 80 |
Minced meat (pork, beef) | 800 |
Minced poultry meat | 500 |
red fish fillet (salmon, salmon) | 1050 |
Garlic, pieces | 2 |
Apples, pieces | 5 |
Eggs, pieces | 10 |
Yachka | 150 |
Attention! Calculation for the week made without taking snacks.
Mode
Make a schedule that steadily execute. The tolerance is no more than 20 minutes. The body gets used to produce gastric juice by a certain time.
Breakfast is not earlier than an hour after waking up. Between meals the same time interval - 3 hours, which helps control appetite. Three hours before bedtime, they do not eat food - she will not have time to digest.
If a person’s activity begins in the morning, the diet may be as follows:
- breakfast - 7.30
- second breakfast - 10.30
- lunch - 13.30
- afternoon snack - 16.30
- dinner - 19.30.
Food diary
This is one of the important components of proper nutrition. The document helps to adjust the menu, improve the recipes of a particular diet for weight loss. A diary records what and when a person ate or drank. Even the smallest cracker counts.
It also indicates the initial and intermediate body volume and weight. Weighing and measurements carried out 1-2 times a week, immediately after waking up.
Why is proper nutrition important?
Proper nutrition for every day is important because:
We recommend to study:can be based on calorie counting of foods. It is not strange, but in order to lose weight products in the menu should you like.
At the beginning of the diet, when you are just getting used to eating properly, you can include some "harmful" foods (sandwich with sausage, fried potatoes, etc.), those products that you are not ready to give up, but of course you need to take them into account in the daily counting calories. You can hang on your refrigerator table calorie foods.
Knowing the calorie content of foods you can calculate the calorie content of ready meals. Over time, you will automatically determine the value you need. In addition, look at the packages calories of finished products, it is usually indicated per 100 grams of product.
For those who want to lose weight, but do not want to enclose themselves in the rigid framework of the menu, you can advise yourself to make a suitable diet menu. Try to diversify your diet, include salads and dairy products in the menu.
The choice of menu depends on the lifestyle. If you lead an active lifestyle, exercise at least 3 times a week, then you will need a diet of 1500 calories. For women who are not engaged in physical exercise or practicing occasionally, but leading an active lifestyle, a 1200-calorie diet is suitable. A diet of 1000 calories is suitable for those who lead a sedentary lifestyle.
Nutritionists advise to follow a 1200-calorie diet. With such a diet, proteins should be 45%, fats 20%, and carbohydrates 35% of the daily diet.
Calorie counting.
Calorie is a measure of the energy that the body receives from food. 1 g of protein contains about 4 calories, 1 g of fat - 9. If a person consumes the same amount of calories that he gets from food, he does not get fat. In reality, the flow usually exceeds the flow. Calculate the required number of calories by multiplying your weight by 24. With active exercise, add 20-25%. For example, if the weight of 70 kg is 2010-2100 calories - you need to consume as much per day, on the basis of reducing the caloric content of the diet, you can make a diet.
The second breakfast is 10%;
Lunch - 35%;
Safe, -10%;
For dinner - 20%
For example, for a 1200-calorie menu, this would be:
Breakfast - 25% of 1200 = 300 calories;
The second breakfast - 10% of 1200 = 120 calories; ;
Lunch - 35% of 1200 = 420 calories; ;
Safe, -10% from 1200 = 120 calories;
Dinner - 20% of 1200 = 240 calories.
You can calculate a sample menu for 1200 calories for weight loss per day
Breakfast - 300 calories:
150 grams of cabbage and carrot salad, seasoned with a drop of vegetable oil, a crispbread, spread with 5 grams of spread and a slice (50 grams) of boiled sausage.
The second breakfast is 120 calories:
A cup of coffee with 1 teaspoon of sugar.
Lunch for 420 calories:
80 grams of boiled chicken, 150 grams of potatoes, watered 20 grams of vegetable oil, a cup of green tea.
Snack 120 calories:
2 yoghurt (1.5% fat)
Dinner for 240 calories:
70 grams of spaghetti durum, without anything or 200 grams of fish and 150 grams of cabbage and carrot salad, poured with vegetable oil.
All high-calorie and fatty can be eaten only at the beginning of the diet, while the body gets used but then switch to proper nutrition, because it is not only tasty, but also useful and will allow you to keep a beautiful figure for many years.
Examples of calorie ready meals for different amounts of calories
Meals on 100 calories
- A large piece of borscht or vegetables on (on vegetable broth).
- A plate of vegetables stewed in water (cabbage, carrots, greens) with a drop of sunflower oil.
- 1.5 cups boiled mushrooms or one cup of fried mushrooms in vegetable oil.
- Boiled potatoes with dill.
- Boiled egg with 15 grams of lean mayonnaise.
- One boiled brown leg.
- One banana.
- A cup of sweet (2 tsp) or with black or green tea with cream.
- 2 glasses of milk (half a glass of milk half a glass of tea).
- 2 pieces of lean boiled fish.
- A cup of any berries.
- Half a cup of cocoa.
- 2 low-fat yogurt.
Meals on 200 calories
- 120 grams of eggplant caviar.
- 150 grams of radish salad with 30 grams of sour cream.
- 1 piece of wheat bread.
- 2 small slices (100 gr.) Boiled sausage.
- 1 sausage.
- 1 cracker.
- Fruit salad from one banana, 1 orange, 1 kiwi and persimmon, seasoned with low-fat yogurt.
- A large plate of vinigreta.
- Scrambled eggs from two eggs.
- A cup of soup with pasta on the vegetable broth.
- 1 small aspic.
Meals on 300 calories
- 2 meat or 3 fish meatballs stewed with tomato sauce.
- 2 meat patties or 2 bits.
- Liver pate - half a cup.
- A small plate of porridge (buckwheat, semolina, rice, barley and pearl barley) or pasta pasta.
- 2 small sausages and 2 tomatoes.
- 2 pancakes with cottage cheese or butter (30 g butter).
- 2 bl
- Omelet of two eggs in milk.
- Poltareliki milk soup with rice.
- 150 grams of cottage cheese casserole.
- A small plate of meat salad.
- 150 grams of beef goulash or 100 grams of pork.
- A plate of mashed potatoes.
- 2 cabbage rolls (without sauce).
Inogda we unknowingly evaluating this or that product can be greatly mistaken in counting