Budget healthy nutrition menu. Proper diet: products and recipes for every day

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Guide to proper nutrition for health and weight loss, menu options

Proper nutrition- a diet that promotes the normal functioning, development and renewal of body cells. This concept does not set strict restrictions when creating a menu for every day, but only points out the principles that help you eat nutritiously, variedly and with health benefits. Therefore, not all diets can be classified as PP.

For additions and comments, the site thanks Lilia Karpussevich @lily_karpussevich - President of the National Association of Nutritionists and Dieticians of the Republic of Kazakhstan. Lilia is a professional nutritionist of the “elite” category, food coach. Experience in the field of fitness for more than 8 years, in the field of nutrition for more than 5 years.

Key principles

Most people sooner or later think about changing their eating habits. There are many reasons for this: girls dream of getting rid of subcutaneous fat on the sides and hips, men get a “beer belly”, and professional athletes use diets to “dry up” their figure for competitions.

There are also those who are forced to turn to nutritionists when serious illnesses related to nutrition. Everyone has one thing in common - the desire to solve their physiological problems. To achieve this, we recommend that you adhere to the principles listed below.

Competent approach

In the organisation healthy eating the main thing is gradualism and correct psychological attitude. You should not aim at strict restrictions and giving up your favorite foods.

Liliya Karpusevich: “Rule number one! PP is not a diet, but a change in eating habits and lifestyle!”

At first, you shouldn’t even think about calculating the calorie content of the menu. Start simple. For example, use small dishes. This way you will “accustom” your stomach to small amounts of food.

Divide your daily diet into 3 main meals and 2 snacks, or into 5 equal meals. Fractional meals will help cope with strong feelings of hunger.

At the same time, gradually reduce your consumption of sweets. For example, put not 3 tablespoons of sugar in tea, but two; eat not a whole piece of cake at a time, but half. This way, you will not feel deprived and will soon get rid of “gluttony”.

Approach physical activity carefully. Your task is to smoothly “turn on” the body active image life, and not exhaust yourself on exercise machines. If fitness classes are not available, do simple exercises For fast weight loss Houses. But don’t immediately rush to twirl a hoop around your waist or jump rope. Jumping will put dangerous stress on your joints if you are carrying excess weight. Start small:

• walk more, walk in the park;
• use stairs instead of elevators.

Do some light cardio at the gym:

• exercise on an exercise bike or ellipse;
• walk along the path.

Approximate calorie count

Don't worry, you don't have to calculate the exact caloric content of each serving. On the Internet you can find tables of caloric content of foods. Compare your daily diet with the data found and calculate the surplus.

To avoid mistakes, first determine your individual calorie needs. To do this, we recommend using the Mifflin-San Geor method. The counting scheme for women is as follows:

• multiply your own weight by 10;
• to the resulting value add your height multiplied by 6.25;
• from the resulting figure, subtract 161 and age multiplied by 5;
• multiply the total value by 1.2.

Example: we determine the daily calorie requirement for a woman - weight 70 kg, height 170 cm, age 30 years:

(70×10 + 170×6.25 – 30×5 – 161) × 1.2 = 1742 kcal

For convenience, use the calculator and substitute your data:

The main question that interests many women is what is proper nutrition? If we talk in simple language- This is a balanced food that helps the body function efficiently.

Proper food is foods that include everything essential vitamins and microelements. They help the body replenish energy, maintain health and promote weight loss.

Basics of proper nutrition for weight loss

There are many dietary menus for weight loss, which are based on proper nutrition.

The process of losing weight at home is a stressful period. That's why the body needs to replenish everything useful material , which are lost along with kilograms. And before changing your diet, it is important to calculate your body mass index.

You cannot limit yourself to one type of diet. Proper nutrition includes yourself a great variety healthy recipes and weight loss products.

The basics of proper nutrition for weight loss at home:

• Diet variety. You can select products to suit your taste and enrich the menu with them;
• Avoiding starvation and overeating;
• Freshness of products. Fresh fruits and vegetables contain a lot of fiber. They help improve metabolism and contain the necessary amount of vitamins;
• Food compatibility. Some foods should not be consumed in one meal. They can negatively affect the body collectively;
• Calorie calculation - this is the most important factor in the process of losing weight. Need to choose daily norm and follow it.
• Use required quantity liquids. Water is the main product of proper nutrition. The more water you drink per day, the better.

Where to begin?

Making certain changes to a woman’s usual lifestyle is not an easy task. Especially when it comes to food.

IN modern world The cult of food is widely developed. To start losing weight with proper nutrition, it is important not to give in to temptations. A woman needs to eat healthy and nutritious food.

1. The first thing you need to do when losing weight is to create a menu per day/week/month.
2. Further, create a daily meal schedule. It is best to divide it into 5 techniques.
3. It is important to schedule the menu for each day by the hour.
4. To switch to proper nutrition for weight loss at home, gradualness is important. Need to smoothly remove from the usual menu food that contains simple carbohydrates . These are sweets, baked goods, fried, smoked and other unhealthy foods.

The right transition to proper nutrition

Knowing how to switch to proper nutrition for weight loss at home, you can improve your health and get rid of extra pounds.

To protect herself from breakdowns, a woman needs Avoid a sudden transition to a new diet. Needs to be removed gradually harmful products, replacing them with useful ones.

Important avoid starvation when losing weight. The body should always be full, otherwise overeating cannot be avoided.

What should the diet be like?

A proper diet for weight loss every day should contain a full complex of proteins, fats and carbohydrates. They will be well absorbed in the body and enrich it with vitamins and nutrients.

How to properly create a diet for weight loss? — A proper diet should include 5 meals, For example:

1. Breakfast. Oatmeal or buckwheat porridge with water, without sugar or salt. You can add fruits, berries or nuts;
2. Snack - yogurt, fruit or vegetable;
3. Lunch - light soup or main course - vegetables with lean meat;
4. Snack - only vegetables or unsweetened yogurt;
5. Dinner - more fiber - vegetables and fish; maybe a piece of chicken.

This balanced diet And balanced menu will fill the body with all the necessary substances and begin to promote weight loss.

Don't forget about water while losing weight. It is necessary to drink 2 liters of clean water per day.

Grocery list

List of foods for proper nutrition and losing weight should be enriched with the necessary supply of nutrients.

Food products must contain slow carbohydrates, proteins and fatty acids.

For food products that contain “slow” fats, include:

• olive, corn and sunflower oil;
• varieties of nuts (sunflower seeds and others);
• avocado;
• dark chocolate with maximum cocoa content.

A large number of squirrel contained in:

• lean meat;
• eggs without yolk;
• fish and seafood;
• cheese products, up to 30% fat content;
• dairy products with minimal fat content.

Amount of slow carbohydrates that are not reflected in weight can be found in:

• cereals (buckwheat, rice, oatmeal and millet);
• durum pasta;
• Bran-based bread, without yeast;
• baked potatoes without oil and salt.

List healthy products food is very varied. This allows you to significantly enrich the menu and make it not only healthy, but also tasty.

Proper nutrition for weight loss at home for women over 30 should include foods rich in calcium. It is after 30 years that there is a significant decrease in this substance in the body.

Proper nutrition at home involves exclusion from a woman’s diet of alcohol and coffee drinks.

When losing weight, eating canned foods, smoked meats and food with high content cholesterol is prohibited.

You should include as many vegetables and fruits as possible in your weight loss menu. to resume metabolism and stabilize the vitamin balance in the body.

Proper nutrition for weight loss at home for women over 40 depends on individual characteristics.

At this age, metabolism slows down due to hormonal changes. A complete transition to proper nutrition improves health and promotes weight loss.

Food should contain a low amount of calories, but at the same time be as healthy as possible.

The menu for weight loss should include foods that speed up metabolism and improve digestion:

• dairy products;
• lean meats/fish;
• cereals;
• vegetables fruits;
• greenery;
• seafood, etc.

Menu and diet for the week

To create a menu for a week for weight loss, you need to determine your taste preferences. It is important to take into account the compatibility of products and separate them by day. For example, one day - chicken, the second - fish.

Calculate your daily allowance necessary substances and Kcal. The amount of proteins, fats and carbohydrates for each day is:

• 50% - carbohydrates;
• 30% - proteins;
• 20% - fats.

Snacks should be light to slightly muffle the feeling of hunger while losing weight.

According to the proper nutrition plan The main diet should consist of vegetables and fruits. It is better to consume all high-calorie foods in the first half of the day, without exceeding the daily calorie intake.

So, the weekly menu for proper nutrition while losing weight:

1. Breakfast: rice porrige with pumpkin;
2. Snack: low-fat cottage cheese;
3. Lunch: low-fat soup; baked salmon with vegetables;
4. Snack: 1 large apple;
5. Dinner: vegetable salad and boiled brisket.

1. oatmeal porridge and a slice of hard cheese;
2. dried fruits;
3. vegetable soup, boiled buckwheat and baked lean fish;
4. low-fat yogurt;
5. cottage cheese casserole and green tea.

1. low-fat cottage cheese and 1 egg;
2. 1 banana;
3. puree soup, rice porridge and baked fish;
4. 2 apples;
5. boiled brisket with vegetables;

1. omelette with vegetables;
2. a handful of nuts;
3. vegetable soup, mashed potatoes with steamed cutlet;
4. kefir;
5. vegetable salad and 120 g of steamed fish.

1. Buckwheat porridge with milk and 1 egg;
2. fruits;
3. Vegetable soup, buckwheat porridge, boiled brisket;
4. 1 low-fat yogurt;
5. Fresh vegetable salad, steamed fish.

1. low-fat cottage cheese and 1 egg;
2. 1 banana;
3. vegetable soup, vegetables and steamed brisket;
4. dried fruits;
5. baked fish and rice with vegetables.

1. oatmeal porridge, 2 cheesecakes;
2. 1 banana;
3. cream soup, buckwheat with lean fish;
4. low-fat cottage cheese;
5. salad of fresh vegetables and brisket.

Planning a weekly menu for weight loss, it is important to take into account the physical or mental stress on the body during the day.

Monthly program

A healthy nutrition program for losing weight for a month includes the following:

• fractional meals;
• product compatibility;
• distribution of proteins, fats and carbohydrates;
• consumption of low-calorie foods;
• predominance of fiber;
• ban on salt and sugar;
• regular consumption of clean water;
• ban on flour, fatty, smoked foods;

The main point of this weight loss program is caloric balance. It is important to keep your caloric intake consistent throughout the month. Calorie expenditure should be greater than intake.

Best Recipes

Proper nutrition and menus for every day include recipes for delicious and healthy dishes.

A simple recipe based on proper nutrition - casserole from chicken fillet and vegetables.

To prepare the casserole you will need:

• carrots (1 medium size);
• chicken fillet (200 grams);
• cauliflower and broccoli (250 grams each);
• Cherry tomatoes (ordinary ones are also possible);
• parsley;
• 30 g parmesan.

For the sauce:

• chicken broth (150 ml);
• seasonings - pepper, nutmeg;
• hard cheese;
• flour;
• milk or low-fat cream;
• 2 yolks.

Cooking method:

Wash the cabbage and divide into inflorescences, boil until half cooked. Add broth, cream, seasonings to the cabbage water and cook for 5 minutes, stirring the sauce constantly. Beat the yolks and add to the sauce, then leave in a water bath until thickened.

Grease a casserole dish with oil and place boiled chicken, cabbage and carrots. Pour over the sauce. Add tomatoes and sprinkle with cheese. Bake for 15 minutes until a cheese crust forms.

This simple and delicious recipe is perfect for lunch or dinner.

Breakfast recipes

Everyone knows that the most best period meal - breakfast. It is after waking up that the body is able to quickly absorb the food entering it. For proper functioning of all organs, it is important to start every morning with a glass of clean water at room temperature.

The menu includes a full breakfast that can enrich the body with the necessary energy.

Breakfast recipes that are good for health and weight loss include the following:

Vegetable frittata

Ingredients:

• chicken eggs;
• parmesan (optional);
• broccoli;
• Bulgarian pepper;
• pastel;
• tomatoes;
• greenery;
• leek;
• olive or vegetable oil (vegetable composition can be changed).

Cooking method:

Let's take a bowl. Beat 4-5 eggs in it. We cut vegetables of the same size. Take a frying pan, pour oil and heat it. Next, pour well-mixed eggs into it, add the vegetable mixture and herbs. Sprinkle all this with cheese if desired. Place in a preheated oven for 8-10 minutes.

Cottage cheese casserole for weight loss

Ingredients:

• cottage cheese - 250 gr;
• milk - 100 ml;
• eggs - 2 pcs;
• vanilla
• butter (for greasing the mold).

Cooking method:

Beat cottage cheese, milk, sugar, vanilla and yolks with a blender. We turn everything into a homogeneous mass. Next, beat 2 egg whites separately until fluffy. And we add all this to curd mass. Mix. Place in a greased form. Bake for 30-35 minutes at a temperature of 160-170 degrees.

Rice porridge with pumpkin

Ingredients:

• rice - 200 gr;
• water;
• pumpkin:
• milk.

Cooking method:

Clean the pumpkin and cut into cubes. Place in a saucepan. Add milk, rice and a little sugar. Cook the porridge until the rice is ready.

During breakfast, it is better to refrain from coffee or tea, and if possible, do not drink food.

Healthy lunch

Lunch, with proper nutrition, should be complete and healthy. For normal operation digestive system soups must be consumed. When losing weight, it is important to exclude fried food. It is better to boil, stew, bake or steam it.

Broccoli and spinach soup

Ingredients:

• broccoli - 500 g (fresh/frozen);
• 2 bunches of spinach;
• 2 small onions;
• vegetable broth;
• low-fat cream - 200 g;
• salt, spices.

Cooking method:

Boil broccoli (frozen - 30 minutes, fresh - 15 minutes). Do not pour out the broth. Chop the onion and finely chop the spinach. After the broth has cooked, remove the broccoli from it. Take a bowl, put chopped onion, spinach and boiled broccoli in it. Grind everything with a blender until a homogeneous consistency is formed. Add all this to the broth, add cream to it and put on fire.

Bring the soup to a boil over low heat. Add spices. After this, cook for another 5 minutes and turn off. The soup is ready!

Fish baked in the oven

Ingredients:

• salmon/carp;
• lemon;
• parsley;
• 2 tbsp olive oil;
• onion - 1 piece;
• spices.

Cooking method:

We clean the fish. Salt and pepper it to taste. Cut the lemon into 2 halves. Squeeze out the juice from one part, cut the second into slices. Lemon juice mix with parsley olive oil.

Next, take a baking sheet and line it with baking paper. We put fish on it. IN abdominal part add lemon slices (you can add a sprig of rosemary/mint). Sprinkle all this with oil (with parsley and lemon juice). Place the onion in a circle. Place in the oven (preheated to 180 degrees). Bake for 30 minutes.

Steamed cutlets for weight loss

Ingredients:

• chicken fillet - 500 g;
• white bread - 2.5 slices;
• milk - 1/3 tbsp;
• onion - 1 piece;
• 1 egg;
• salt pepper.

Cooking method:

Take bread and soak it in milk. Chop the fillet in a blender (you can also use a meat grinder). We cut the onion and also add it to the blender. Next, beat the egg and add salt. You can add herbs and garlic. Mix all this and make cutlets. Next, put them in a double boiler for half an hour.

What can you eat for dinner?

Dinner recipes with proper nutrition for weight loss are varied. Dinner should be light and high in fiber. It is best to exclude slow carbohydrates from the menu.

Side dishes can be an excellent dinner option for weight loss:

• all types of cabbage;
• zucchini, eggplant, potatoes, peppers;
• cereals;
• hard pasta.

Can be added to vegetable dishes animal protein, as:

• fish;
• lean meat;
• cottage cheese;
• legumes

Baked salmon

Ingredients:

• 1 salmon steak;
• salt, pepper, dry basil.

Cooking method:

Salt the salmon steak and place it in the refrigerator for 20 minutes. After that, take it out, pepper it, add basil. Next, the fish must be wrapped in foil, sprinkled with olive oil and placed in a preheated oven for 25 minutes.

After 25 minutes, if you make a small hole in the foil and leave the fish for a few more minutes, you can achieve a golden crust.

Rice with vegetables for proper nutrition and weight loss

Ingredients:

• 1 bell pepper;
• greenery;
• 1 onion;
• carrots - 1 piece;
• salt, spices (pepper, turmeric);
• canned corn (or green peas).

Cooking method:

Boil the rice (it should be crumbly). Next, cut the onion into cubes. Place it in a frying pan with oil and simmer for 4-5 minutes. Add grated carrots and chopped pepper. Simmer until half cooked.

After this, add boiled rice and peas (corn). Simmer for 5-7 minutes. Salt, pepper, sprinkle with turmeric and simmer for another 5 minutes. After this, the rice is ready to eat.

Such healthy eating recipes not only help you lose weight, but also improve digestion.

Proper snacks

Snacking while eating healthy is especially important for weight loss. To achieve the desired result, it is important to be full all the time, but not to overeat.

Snacking helps replenish energy and efficient work brain, so it should be light, healthy and satisfying.

Ideal for a light snack while losing weight:

• fresh fruits/vegetables;
• unsweetened yogurt or kefir;
• low-fat cottage cheese;
• dried fruits;
• a handful of nuts (pistachios, cashews, hazelnuts, etc.);
• bars from natural ingredients(dried fruits, varnishes, etc.);
• quality dark chocolate and green tea.

What could be the results?

Maintaining proper nutrition and being active physical exercise will allow you to achieve effective weight loss.

A healthy diet when losing weight and a balanced menu can rejuvenate a woman’s body, making her slim and attractive.

The results of people who have managed to lose weight on proper nutrition are simply stunning.

So, the results of losing weight with proper nutrition - “before” and “after” photos:

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First, let's remember what foods are not advisable to eat. Why, you can’t eat them at all. Sane people eat the following foods to a minimum, or not at all.

not healthy menu

White, premium bread. It contains sugar and yeast. Both of these are not good for health.

Juices industrial production(in bottles, in tetra packs, everything that can be stored for half a year or more). There are a lot of preservatives and, again, sugar.

Fast food. This is generally the quintessence of everything that is harmful in products.

Milk chocolate and other chocolates and bars with various jams and fillings. There is sugar, preservatives, stabilizers and other chemicals.

Mayonnaise is generally a massive blow to the liver and pancreas. Because of the fat content. And in principle, there are no low-fat and natural mayonnaises. Classic mayonnaise is fatty, non-fat is chemical. One woman I know from work told me that she uses mayonnaise to wipe off the glue that remains after labels on plastic things, like buckets or basins. Eliminate mayonnaise completely from the healthy nutrition menu..

Butter and its substitutes. By itself butter does not pose any particular harm if two important criteria are met: it is consumed in moderation (it still contains cholesterol) and is made without chemicals, palm oil and other turbidity. It is worth buying oil either from peasants or in a store with only 82.5% fat content - this is GOST. Anything lower in fat content can be safely equated to butter substitutes.

You can argue that back in the USSR there were several GOST standards, and this is so. But, GOST for 82.5% oil (traditional), allowed only the addition of carotene dye to the oil, while the rest allowed the addition of preservatives, emulsifiers and other “goodies”. Today the situation is approximately the same. Let's move on.

Substitutes are so-called spreads, margarine and, as I already said, “butter” with a fat content of less than 82.5%. It is strictly contraindicated for a sane person to eat them. You can additionally google and find out in detail what they are made of.

Sausage and frankfurters. It is not possible to check their composition without laboratory research. Manufacturers, taking advantage of this, stuff these products with all sorts of nasty things. Better eat normal meat.

Confectionery, everything.

And of course sugar. If not excluded, then reduce its consumption to 3-4 teaspoons per day. This takes into account the sugar that is in white bread and other products on your menu.

I repeat once again, if you follow the rules of a healthy lifestyle, then the above products will not end up in your refrigerator.

what you can eat

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This is not yet a proper nutrition menu, for now it is just a list of good foods.

Porridge

Here, of course, one could speculate about who would benefit from which, but general rule one. Eat porridge more often. Moreover, it is advisable if you do not cook them, but pour them warm water and so insist. I agree that this is a long process, but if you prepare in advance, everything will be fine. Porridge is fiber.

The very first question that those who want to lose weight have to solve is: how to build your diet? As is known, to get rid of excess weight It is not enough to exercise regularly; you must reconsider your eating habits. We are offering to you proper nutrition menu for weight loss, which will help you navigate when planning your diet.

10 important rules about proper nutrition for weight loss

Before moving on detailed description proper nutrition menu for weight loss, we will remind you of the basic rules for losing weight. This is something that is important for everyone losing weight to know.!

1. Lose weight from a calorie deficit, and not proper nutrition as such. When we eat less than the body needs for energy, it begins to use a reserve fund in the form of fat. Thus, the process of losing weight starts. What, when and in what combinations you eat - all this is not decisive. If you eat in a calorie deficit, you will lose weight.

2. All diets, no matter what they are called, are aimed at making a person eat less and create the necessary calorie deficit. Losing weight with proper nutrition can also be achieved due to food restrictions: you eat less high-calorie foods and get rid of “food waste.” This is usually enough to keep you in a calorie deficit, even if you don't directly count the calorie numbers. (albeit with the right products you can eat in excess and gain weight) .

3. Therefore, if you want to lose weight, there is no need to eat only the right foods: chicken breast, buckwheat porridge, cauliflower dishes, low-fat cottage cheese and fresh vegetable salads. It is not the foods themselves that contribute to weight gain, but the overall excess of calories.

4. Fatty, floury and sweet foods easily create an excess of calories, so such foods must be limited. But if you can fit these foods into your calorie intake, then you can consume them without harm to weight loss.

5. However, it is better to stick to a proper nutrition menu: not for weight loss in the first place, but For own health . Remember that fast food and sweets do not bring any nutritional value and, moreover, when used in large quantities provide negative impact on the body.

6. For weight loss, the timing of meals does not play a special role, so you do not have to completely change your diet and routine. Just remember that drawing up a competent, correct menu for the day will help you eat balanced, which means minimize the feeling of hunger, develop healthy eating habits, improve the functioning of the gastrointestinal tract.

7. Proteins, fats and carbohydrates do not have a significant effect on weight loss; for weight loss, the most important thing is the total caloric content of the diet. But these indicators are important to take into account to preserve muscles ( squirrels), sufficient energy ( carbohydrates), normal operation hormonal system (fats ).

8. Products can be combined on a plate in any form, this also does not affect the weight loss process. If you want to stick separate power supply or combine products only in your usual way - please.

9. The recommendations below are just one of the most common options for a healthy diet menu for every day. You can build a menu to suit your capabilities; it is not necessary to focus on “dietary canons”. If you count calories, proteins, carbohydrates and fats, then your hands are free: for weight loss It’s enough just to eat within the framework of the KBZHU.

10. Distribution of proteins and carbohydrates throughout the day, proper breakfasts and dinners, certain products before and after training are just additional bricks in building the body, but far from not key. They are more relevant to final stage polishing the body and bringing it to an ideal shape.

Summarize. The issue of losing excess weight always comes down to dietary restrictions, regardless of the diet and menu for every day. That is why counting calories is the best way to lose weight, since you can always plan meals at your own discretion within the framework of your KBZHU norm.

Proper nutrition is additional tool for weight loss that will help you change eating behavior and start eating a balanced and healthy diet.

What important to remember when creating a healthy nutrition menu for every day:

• Breakfast should be rich in complex carbohydrates for energy for the whole day.
• Fast carbohydrates (sweets, desserts, dried fruits) are best consumed in the first half of the day.
• It is advisable to make dinner predominantly protein.
• Every meal should include fiber (fresh vegetables, bran, whole grains, fruits).
• Forget about the “do not eat after 18.00” rule, but it is better to have dinner no later than 2-3 hours before bedtime.
• Distribute your calories per day in approximately the following proportions: 25-30% breakfast, 30-35% lunch, 20-25% dinner, 15-20% snacks.
• It is better to eat carbohydrates 1-2 hours before training, and carbohydrates + protein within 30 minutes after training.

We emphasize once again that the most important thing for losing weight is Maintain a total calorie deficit for the day . But from the point of view of balanced nutrition, maintaining health, energy, normal functioning of the body and reducing the risk of breakdowns, it is better to follow the above rules.

Sample healthy nutrition menu for the day:

• Breakfast: Complex carbohydrates
• Lunch: Simple carbohydrates
• Dinner: Proteins + Carbohydrates + Fats. Definitely fiber.
• Afternoon snack: Carbohydrates, maybe a little fat
• Dinner: Protein + preferably fiber

Here are several options for a proper nutrition menu for weight loss. These are just examples of the most popular and successful options for breakfast, lunch and dinner, which are most often found in those losing weight. You can have your own proper nutrition menu for every day, taking into account individual needs.

Breakfast:

• Porridge with fruits/dried fruits/nuts/honey and milk (the most common option is oatmeal)
• Scrambled eggs with whole grain bread
• Sandwiches with whole grain bread or crispbread
• Oatmeal (mix eggs and cereals and fry in a frying pan)
• Smoothie made from cottage cheese, milk and banana (preferably add complex carbohydrates– bran or oat flakes)
• Whole grain cereal with milk

Read more about healthy breakfasts in the article: Breakfast for weight loss: all healthy breakfast options.

Dinner:

• Cereals/pasta/potatoes + meat/fish
• Stewed vegetables + meat/fish
• Salad + meat/fish
• Vegetables/side dish + legumes

Lunch is the most “democratic” meal, here you can choose almost any combination of products to your taste.

Dinner:

• Vegetables + lean meat/fish
• Vegetables + cheese + eggs
• Cottage cheese
• Kefir with fruits

Read more about proper dinner in the article: What can you eat for dinner for weight loss: 7 best options.

Snack:

• PP baking
• Nuts
• Fruits
• Dried fruits
• Cottage cheese or white yogurt
• Whole grain bread/crisps

From the proposed options for breakfast, lunch and dinner, create your own your own healthy nutrition menu for every day. Calculate the calorie content of dishes yourself based on your portions and specific products. By the way, with modern gadgets this is quite easy to do.