Women's three-meal diet for weight loss

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2016-07-25

Number of meals: 3

Ratio of Proteins, Fats, and Carbohydrates (grams): 40% | 17% | 43%

We all know that the more frequently we eat, the more energetically our metabolism works. But what should those do who, due to work schedules or other reasons, cannot afford to eat five to six times a day? There is a solution: keep the main meals—breakfast, lunch, and dinner—but these meals should be strictly timed and balanced regarding all food components.

In this article, I will discuss how to lose weight with three meals a day. Below, I have created a sample menu for the main meals, each of which has several alternatives, so you can choose the option you prefer for breakfast, lunch, or dinner.

The entire daily menu is structured in a calculator form, where you can enter all the necessary data, and it will provide you with the required amount of kcal and macronutrients (proteins, fats, carbohydrates), as well as portion sizes for this diet. Of course, this diet is averaged, but it will help you get oriented at the start.

I would like to draw your attention to the fact that all food items are considered in their ready-to-eat form. For example, 100 g of buckwheat means exactly 100 g of cooked buckwheat groats, and so on.

1. If necessary, you can add something to the diet, such as small amounts of sweets (up to 200 kcal), but you must remain within the boundaries calculated for macronutrients and kcal.

2. You should drink at least 1.5 liters of pure water per day, not counting tea and coffee.

As you can see, to lose weight, fasting is not necessary. On the contrary, the more varied your menu while losing weight, the faster and more enjoyable the process will be, even with three meals a day. I hope my article will be helpful to you.

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

Sandwich with chicken breast, vegetables, and yogurt dressing

Composition per 100 grams

Proteins	10 gr (average)
Fats	2.5 gr (little)
Carbohydrates	25 (lots)
Caloric content	163 kcal (average)

Analogues:
Sandwich with turkey breast and salad with creamy dressing
Sandwich with tuna and cottage cheese cream dressing with cucumbers
Sandwich with red caviar and butter

Fruit salad dressed with yogurt and cottage cheese sauce

Composition per 100 grams

Proteins	8 gr (average)
Fats	1.5 gr (little)
Carbohydrates	15 gr (average)
Caloric content	98 kcal (low)

Analogues:
Fruit and berry mix with yogurt and ricotta
Fruit and cottage cheese mousse
Berry and cottage cheese spread
Baked apple or pear with cottage cheese and berry cream

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

Braised beef with vegetables in its own juice

Composition per 100 grams

Proteins	12 gr (average)
Fats	7.4 gr (average)
Carbohydrates	4.3 gr (little)
Caloric content	130.5 kcal (average)

Analogues:
Grilled beef with vegetables
Braised chicken (excluding breast) with onions and carrots
Rabbit in tomato sauce
Salmon in marinade with sweet pepper
Turkey goulash in its own juice without oil, with onions and soy sauce

Cucumber, tomato, and herb salad with lemon juice

Composition per 100 grams

Proteins	1 gr (little)
Fats	0 gr
Carbohydrates	2.5 gr (little)
Caloric content	14 kcal (low)

Analogues:
Fresh vegetable platter
Sauerkraut salad without oil
Fresh cabbage and cucumber salad
Sweet pepper, onion, and herb salad

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»

Fish patties steamed

Composition per 100 grams

Proteins	11 gr (average)
Fats	1.5 gr (little)
Carbohydrates	5 gr (little)
Caloric content	78 kcal (low)

Analogues:
Steamed chicken cutlets
Steamed veal cutlets
Meat soufflé

Vegetable salad with cottage cheese

Composition per 100 grams

Proteins	5.4 gr (little)
Fats	4 gr (little)
Carbohydrates	4 gr (little)
Caloric content	74 kcal (low)

Analogues:
Vegetable salad «Colorful»
Warm salad with mushrooms
Fresh vegetable salad with beef
Warm salad with turkey and sweet pepper

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