Women's maintenance diet with three meals a day

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2016-12-01

Number of meals: 3

Ratio of Proteins, Fats, and Carbohydrates (grams): 27% | 15% | 58%

This diet is designed for those who are satisfied with their body weight and cannot afford to eat more than 3 times a day. In other words, if you do not want to gain muscle or lose fat, this is for those who are content as they are. Of course, maintaining weight at the achieved level is the simplest task, at least for most people. But there are some nuances to consider.

For example, in addition to overall caloric intake, you also need to maintain a balance between proteins, fats, and carbohydrates. For a girl who is satisfied with her weight, the recommended intake is approximately: 1 g of fat, 1.5 - 2 grams of protein, and 4 grams of carbohydrates per kg of body weight. This is approximately how everything is distributed in this diet. I emphasize – approximately. There’s no point in chasing after exact figures.

So, the main features of this diet are:

1. Three meals a day. On one hand, this means that the menu is quite simple, as you won’t have to eat every 3 hours. On the other hand, the portions will be quite large since you need to consume your daily caloric norm in just 3 meals. If someone can eat more frequently than 3 times a day, it’s better to check this diet.

2. The menu consists of relatively simple dishes that are not hard to prepare and are available in many cafeterias. If something is unavailable, please use the "analogues" buttons.

3. Try to ensure that there are at least 5 to 7 hours between meals. It is also important that no more than 3 hours pass between dinner and bedtime. For instance, if you go to bed at 11 PM, you should have dinner no later than 8 PM. Example: 8 AM – breakfast, 2 PM – lunch, 8 PM – dinner, 11 PM – sleep.

Don't forget to drink clean water throughout the day, averaging about 1 to 1.5 liters. You can find out more about how much water you need here. The calculator is geared toward those who are losing weight, but you should subtract about 20% from that figure.

This is a straightforward diet. It can be used for a lifetime. To diversify it, you can use the "analogues" buttons. Alternatively, you can replace dishes with others. Remember, the main thing is the total caloric intake for the day and the ratio of proteins, fats, and carbohydrates. You can also break meals into smaller portions if conditions allow. Good luck!

When compiling the material, the following recommendations were used:
1. Rospotrebnadzor: RECOMMENDATIONS FOR CITIZENS: healthy eating
2. World Health Organization: Healthy diet

Pasta with vegetables and chicken breast

Composition per 100 grams

Proteins	10 gr (average)
Fats	1.5 gr (little)
Carbohydrates	12 gr (average)
Caloric content	102 kcal (low)

Analogues:
Pasta with vegetables and turkey breast
Pasta with vegetables and veal

Cottage cheese pancakes

Composition per 100 grams (little)

Proteins	11.5 gr (average)
Fats	2 gr
Carbohydrates	8 gr (little)
Caloric content	96 kcal (low)

Analogues:
Cottage cheese casserole
Curd-banana pudding
Lazy dumplings
Cottage Cheese and Rice Pudding

Black tea with milk and sugar

Composition per 100 grams

Proteins	1.4 gr (little)
Fats	1.3 gr (little)
Carbohydrates	7 gr (little)
Caloric content	46 kcal (low)

Analogues:
Green tea with milk and sugar
Coffee with milk and sugar
Chicory with milk and sugar
Fruit tea with milk and sugar

Kharcho soup with chicken meat

Composition per 100 grams

Proteins	3.5 gr (little)
Fats	4.6 gr (little)
Carbohydrates	5.7 gr (little)
Caloric content	79 kcal (low)

Analogues:
Kharcho soup with beef meat
Kharcho soup with turkey meat
Kharcho soup with lean lamb meatv

Bread with bran

Composition per 100 grams

Proteins	7.5 gr (average)
Fats	1.3 gr (little)
Carbohydrates	45.2 gr (very much)
Caloric content	227 kcal (average)

Analogues:
Rye-wheat bread
Wheat bread
Oat bread

Marshmallows

Composition per 100 grams

Proteins	1.2 gr (little)
Fats	0 gr
Carbohydrates	78 gr (very much)
Caloric content	317 kcal (high)

Analogues:
Marmalade
Fruit pastila
Rahat-lukum
Homemade marshmallows
Fruit jelly

Dried fruit compote

Composition per 100 grams

Proteins	0.5 gr (little)
Fats	0 gr (little)
Carbohydrates	4 gr (little)
Caloric content	18 kcal (low)

Analogues:
Rosehip tea without sugar
Fruit and berry compote

Fatty fish poached in soy sauce without oil

Composition per 100 grams

Proteins	18 gr (lots)
Fats	15 gr (average)
Carbohydrates	0 gr
Caloric content	200 kcal (average)

Analogues:
Steamed salmon with soy sauce and spices
Steamed trout with herbs and ginger

Steamed vegetables

Composition per 100 grams

Proteins	2 gr (little)
Fats	0.2 gr (little)
Carbohydrates	4.5 gr (little)
Caloric content	28 kcal (low)

Analogues:
Boiled vegetables
Baked vegetables

Boiled brown rice without oil

Composition per 100 grams

Proteins	3 gr (little)
Fats	0.5 gr (little)
Carbohydrates	23 gr (lots)
Caloric content	109 kcal (low)

Analogues:
Wild rice without oil
Marbled rice without oil
White rice without oil

Black tea with milk without sugar/li>

Composition per 100 grams

Proteins	1.4 gr (little)
Fats	1.3 gr (little)
Carbohydrates	2.4 gr (little)
Caloric content	26 kcal (low)

Analogues:
Green tea with milk without sugar
Coffee with milk without sugar
Chicory with milk without sugar
Fruit tea with milk without sugar
All the same with the substitute «Fit Parade»

1. Women's diet for maintaining weight