Divide meals by time and stick to your schedule. For example, breakfast at 7:00, first snack at 10:00, lunch at 13:00, second snack at 16:00, and dinner at 19:00. The last meal is 4 hours before bedtime.

I recommend to my patient the following approximate weight loss menu:

  • Monday
  1. Oatmeal on the water with banana, green tea, or coffee.
  2. Two kiwis.
  3. Vegetable soup.
  4. A handful of any nuts.
  5. Oven-baked chicken fillet and vegetable salad with butter.
  • Tuesday
  1. An omelet of two eggs, tea, or coffee.
  2. Two marshmallows.
  3. Mushroom soup with a slice of whole-grain bread.
  4. A glass (150 g) of natural yogurt with fruit or kefir.
  5. Low-fat cottage cheese and orange.

  • Wednesday
  1. Buckwheat porridge on the water. You can add 40 g of butter. Tea or coffee.
  2. Banana.
  3. Pasta with seafood or pasta with tomato sauce.
  4. Fruit salad.
  5. Baked fish and vegetable salad.
  • Thursday
  1. Any milk porridge, tea, or coffee.
  2. Rye bread with cottage cheese and herbs.
  3. Buckwheat soup.
  4. Two apples.
  5. A serving of shrimp and vegetable salad.
  • Friday
  1. Two boiled eggs and a tomato, coffee, or tea.
  2. Flourless curd casserole.
  3. Mashed potatoes and vegetable salad.
  4. Baked apples with cottage cheese.
  5. Steamed fish or meat cutlets, vegetable salad
  • Saturday
  1. Two toasts with honey, banana, coffee, or tea.
  2. Any fruit.
  3. Stew of vegetables with meat.
  4. Whole grain bread sandwich with low-fat cheese.
  5. Baked mushrooms and chicken breast. 
  • Sunday
  1. Milk porridge.
  2. Two or three oatmeal cookies.
  3. Meatball soup.
  4. A glass of tomato juice and a handful of dried fruits.
  5. Grilled shrimp and vegetable salad.

Please be aware that nutritional information is provided for guidance only. Consult your doctor first.

Experiment with the diet for weight loss: cook vegetable and cottage cheese casseroles, salads with vegetables and meat, oatmeal pancakes (fry without oil), lazy dumplings made from cottage cheese and semolina. This way you won’t get tired of the monotonous menu.

You have learned how you can lose 5 kg in a month. By adhering to all the tips, you can say goodbye to excess weight easily, painlessly, and forever.

Attention! The material is for informational purposes only. You should not resort to the treatments described in it without first consulting your doctor.


  1. Darryn Willoughby. Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review // National Library of Medicine. – 2018. – Access mode: https://pubmed.ncbi.nlm.nih.gov/30513859/
  2. Melinda Ratini. What should you do to diet for losing weight? // WebMD. – 2019. – 18 June. – Access mode: https://www.webmd.com/diet/obesity/qa/what-should-you-do-to-diet-for-losing-weight
  3. Ten Steps to Losing Weight // WebMD. – 2000. – Access mode: https://www.webmd.com/men/features/ten-steps-to-losing-weight#1

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