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Women's diet for maintaining weight

DESCRIPTION

Author: Margarita Kuts - doctor-dietitian, gastroenterologist, and body mesotherapist.
2014-04-23

All articles by the author ➤

Number of meals: 5

Ratio of Proteins, Fats, and Carbohydrates (grams): 22% | 11% | 67%

Dear ladies, today we will not discuss how to lose weight and what needs to be done for that. This article is for those who want to maintain their current weight or keep off newly acquired weight. And this is the most important thing—maintaining results!

Below, I present you with a diet in the form of a very convenient calculator. Here, you can find options for breakfasts, lunches, dinners, and snacks with calculated calories, fats, proteins, and carbohydrates. Each dish in this menu has several alternatives, allowing you to significantly expand your daily diet options.

For greater accuracy, you need to enter your data: weight, age, type of activity, and level of physical activity, and the calculator will give you your required macronutrients, calories, and portion sizes. This menu is averaged; however, it will help you get oriented in creating your meal plan. If you wish, you can order the creation of an individual menu by clicking the "order a diet for yourself" button on the panel below.

If necessary, you can add any products to the specified meals. But you must not exceed the allowable daily amount of kcal and fats.

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

PORTION SELECTION
DIET

Breakfast

  1. Fat-free cottage cheese 5% with sour cream and fruit mix without sugar
    2.  
     
    Composition per 100 grams
    Proteins8 gr (average)
    Fats6.5 gr (average)
    Carbohydrates10 gr (little)
    Caloric content131 kcal (average)
    Analogues:
    Fat-free cottage cheese with sour cream and berry mix without sugar
    Fat-free cottage cheese with fruits / berries with sugar substitute
    Cottage cheese and berry mousse
  2. Pancakes with jam / jelly / syrup / honey
    3.  
     
    Composition per 100 grams
    Proteins2 gr (little)
    Fats3 gr (little)
    Carbohydrates34 gr (very much)
    Caloric content170 kcal (average)
    Analogues:
    Pancakes with jam, jelly, syrup, honey
    Pancakes with honey, syrup, jam, jelly
  3. Black tea with sugar substitute
    4.  
     
    Composition per 100 grams
    Proteins0 gr
    Fats0 gr
    Carbohydrates0 gr
    Caloric content0 kcal
    Analogues:
    Green tea without sugar
    Rosehip tea without sugar
    Coffee without sugar
    Black tea without sugar

First snack

  1. Activia Drinking Yogurt
    2.  
     
    Composition per 100 grams
    Proteins3.8 gr (little)
    Fats2.9 gr (little)
    Carbohydrates14 gr (average)
    Caloric content97 kcal (low)
    Analogues:
    Fruit yogurt 3.2%
    Rastishka yogurt
    Active yogurt with bran and grains
  2. Rye crispbreads
    3.  
     
    Composition per 100 grams
    Proteins9 gr (average)
    Fats2 gr (little)
    Carbohydrates66 gr (very much)
    Caloric content320 kcal (high)
    Analogues:
    Whole grain crispbreads
    Rice crispbreads
    Buckwheat crispbreads
    Air crispbreads
  3. Orange
    4.  
     
    Composition per 100 grams
    Proteins0.8 gr (little)
    Fats0 gr
    Carbohydrates8.5 gr (little)
    Caloric content37 kcal (low)
    Analogues:
    Mandarin
    Plum
    Grapefruit
    Pineapple
    Berries

Lunch

  1. Turkey goulash in its own juice without oil, with onions and soy sauce
    2.  
     
    Composition per 100 grams
    Proteins12 gr (average)
    Fats7.4 gr (average)
    Carbohydrates4.3 gr (little)
    Caloric content130.5 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
    Braised beef with vegetables in its own juice
  2. Boiled potatoes
    3.  
     
    Composition per 100 grams
    Proteins2 gr (little)
    Fats0.4 gr (little)
    Carbohydrates18 gr (average)
    Caloric content82 kcal (low)
    Analogues:
    Mashed potatoes without butter
    Baked potatoes with skin
  3. Cucumber, tomato, and herb salad with lemon juice
    4.  
     
    Composition per 100 grams
    Proteins1 gr (little)
    Fats0 gr
    Carbohydrates2.5 gr (little)
    Caloric content14 kcal (low)
    Analogues:
    Fresh vegetable platter
    Sauerkraut salad without oil
    Fresh cabbage and cucumber salad
    Sweet pepper, onion, and herb salad
  4. Green tea with milk and sugar
    5.  
     
    Composition per 100 grams
    Proteins1.4 gr (little)
    Fats1.3 gr (little)
    Carbohydrates7 gr (little)
    Caloric content46 kcal (low)
    Analogues:
    Black tea with milk and sugar
    Coffee with milk and sugar
    Chicory with milk and sugar
    Fruit tea with milk and sugar

Second snack

  1. Fruit salad dressed with yogurt and cottage cheese sauce
    2.  
     
    Composition per 100 grams
    Proteins8 gr (average)
    Fats1.5 gr (little)
    Carbohydrates15 gr (average)
    Caloric content98 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

Dinner

  1. Okroshka with chicken meat on kefir
    2.  
     
    Composition per 100 grams
    Proteins2.3 gr (little)
    Fats1.7 gr (little)
    Carbohydrates6.4 gr (little)
    Caloric content50 kcal (low)
    Analogues:
    Okroshka with turkey
    Okroshka with beef
  2. Bread with bran
    3.  
     
    Composition per 100 grams
    Proteins7.5 gr (average)
    Fats1.3 gr (little)
    Carbohydrates45.2 gr (very much)
    Caloric content227 kcal (average)
    Analogues:
    Rye-wheat bread
    Wheat bread
    Oat bread
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