Analyze your current menu and what products. Menu for a week with proper nutrition

For maximum results when getting rid of excess weight should be used when creating a daily menu, recipes for proper nutrition for weight loss. Balanced diet will help improve metabolism, get rid of extra pounds and find your desired size. All you need to do is be able to combine products with each other and know their properties. Recipes for weight loss are based on the calorie content of foods.

Basic principles of proper nutrition

The diet of any weight loss diet is based on a combination of foods that help you lose excess weight. In addition, such nutrition systems include several basic rules, following which the weight loss effect is achieved. These include:

• recipes for all dishes must be balanced in proteins, fats and carbohydrates. In addition, it is necessary to add fiber and foods containing vitamins and microelements necessary for the body to maintain vital functions to recipes;
• You need to watch your portion sizes. It is necessary to follow the rule “better less, but more often” - reducing the size of portions, but increasing the frequency of meals;
• Every person who adheres to the principles of proper nutrition and strives to lose weight should at least approximately be able to calculate energy value recipes;
• you can't skip breakfast. Even if the body does not feel hungry, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. You should also drink a glass half an hour before your first meal. warm water- this will start the metabolic process. To add variety to your breakfast, there are many weight loss recipes;
• You need to exclude harmful foods as much as possible from your daily diet. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic drinks. Their use significantly slows down the process of losing weight;
• if it is difficult for the body to adapt to a diet consisting only of recipes for dishes prepared without added sugar, then it is better to replace such menu components with healthy analogues: sweets can be made from dried fruits and nuts, cookies can be baked from oatmeal By homemade recipe, and sugar in tea can be replaced with honey;
• it is better to purchase products for recipes from trusted manufacturers who do not grow or produce them with the addition of various chemical substances and hormones. This is especially true for meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
• It is also better to minimize the use of salt in recipes for weight loss, as it promotes the accumulation of fluid and can cause swelling. Proper nutrition recipes for weight loss should contain a very small amount of salt;
• in addition to recipes for weight loss, the PP menu should consist of daily use liquids with a volume of at least 2 liters;
• Chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Table of products for making recipes

To create your own recipes for proper nutrition, you can use the following table, which lists allowed and prohibited foods for weight loss.

How to plan your diet when losing weight

Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this routine every day:

• When losing weight, you should never skip breakfast;
• you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fat. To avoid this, you need to use snack recipes for weight loss;
• all recipes for proper nutrition for weight loss must be balanced in composition;
• you need to eat measuredly - in small portions, but often;
• it is necessary to plan the day in advance so as to include physical activity, but combine it with meals - so as not to exercise on a full stomach and not to overeat after training;
• when urgent need eat one of the prohibited foods, it is better to do it, but keep yourself in control.

Recipes for proper nutrition

It’s easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be an excellent example healthy eating and lead to weight loss

Recipe: pasta with vegetables and chicken

Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not remove the skin from the vegetable), add to it green beans and broccoli. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Chicken breast cut into small pieces and add to vegetables. Once cooked, the vegetables and chicken can be tossed with the pasta or served separately.

Recipe: fish with white sauce

The good thing about this weight loss recipe is that the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of tablespoons of sour cream (with a low fat content) with a pinch nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoon of mustard.

Cook the fish: for this you can take any white sea ​​fish(cod, sea ​​bass, hake, tilapia, halibut), remove skin and bones, pour over a little lemon juice, place on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.

Recipe: Stuffed Zucchini

Cut small zucchini (the smaller the better) in half lengthwise and scoop out the pulp. Grate some cheese first. Add it to the zucchini pulp, seasoning with garlic and a mixture of Provençal herbs. Fill each half with the mixture. Cut the cherry tomatoes into 2 parts and place them in “boats” along the entire length. Sprinkle finely chopped parsley, cilantro or onion on top.

Advice: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you to avoid adding salt to the dish, promoting weight loss.

Recipe: Couscous with vegetables and fish

Couscous is a cereal that helps normalize salt balance in the body, significantly reduces cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify your usual diet when losing weight. You can cook couscous in a double boiler or by boiling it in water. It only takes 5 minutes. You can add any stewed vegetables to the cooked cereal, but it goes best with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.

Vegetable and bean salad for weight loss

Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 wine vinegar (optional: you can add finely chopped onion previously marinated in vinegar) or lemon juice, pepper.

Tip: in salad recipes for weight loss, it is better not to use canned beans, corn or peas, but to prepare a dish from fresh ingredients - boil the beans, replace the corn with baked or frozen corn, and take fresh or frozen peas.

Shawarma for weight loss

This recipe is suitable for those who want to lose weight without denying themselves their usual food. For lavash, it is better to take a flatbread made from whole grain flour. You can also prepare it yourself. Instead of mayonnaise, grease the pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without MSG). Simmer chicken, cut into pieces, in soy sauce. Place the sauce in the center of the flatbread. fresh cucumber(in rings), avocado (in thin slices), chicken, lettuce, add pomegranate seeds. Wrap in envelopes or roll.

Recipe for weight loss: Stuffed champignons

This recipe can be a replacement for pizza if you eat right and lose weight. It is better to take more champignons. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them broccoli, disassembled into florets, diced bell pepper and diced tomato. Stuff mushroom caps with this mixture and sprinkle cheese on top. Bake in the oven.

Vegetable salad

This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.

An approximate daily diet for weight loss

In order to learn to control your diet over time, without calculating the calorie content of your meals every time, you can start by keeping a proper nutrition diary, in which you write down all the foods you eat during the day. This helps you analyze the foods you eat, lose weight, and allow you to create recipes for your own meals without difficulty in the future. To get started, you can use an approximate daily menu of proper nutrition:

Sample proper diet for weight loss for a week

Recipes for proper nutrition should include dishes taking into account the characteristics of the body, while promoting weight loss:

1. For breakfast, it is better to eat food that will give the body sufficient quantity energy for the whole day. The most healthy breakfast are porridges cooked in water. Healthy grains include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a sandwich of black bread with cheese or a slice of lightly salted fish.
2. Lunch should be balanced in terms of protein, fat and carbohydrates. The optimal solution may be vegetable, fish or chicken soups. Days of taking liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
3. For dinner, you should eat recipes that are easier for the body. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to success when losing weight.
4. As a snack drink a couple of glasses of low-fat kefir per day. Fruits (in reasonable quantities), nuts and dried fruits are also an excellent solution.
5. By adhering to proper nutrition, you can arrange weekly or once every 2 weeks fasting days.

Approximate proper diet for weight loss for a month

When making a healthy nutrition plan for the month, you need to stick to general rules that form the daily diet. The recipes used are the same, they are based on a combination healthy products. The main thing to remember is that results do not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case will a slim figure cease to be a dream, but become real reality. There is another one helpful advice, which often helps you lose weight no less than recipes healthy dishes: Go grocery shopping on a full stomach.

Options for healthy snacks

These meals are no less important in creating a healthy diet in an effort to lose weight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little—a small handful is enough. Also, recipes for proper snacks can consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are complemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All these ingredients can be used individually or combined to create delicious sandwich recipes for weight loss. A glass of kefir helps normalize metabolism, so you should also pay attention to it. Such recipes do not require much time to prepare, but can keep you from eating unhealthy foods.

Compliance with all the principles and conditions of proper nutrition with the help of recipes for weight loss, together with active physical activity, will be the solution in the fight against overweight. It is important to be patient and confidently move towards your goal.

Have you ever tried to create a healthy nutrition menu for yourself for a week, and then follow it for the next seven days? After all, everyone has heard the phrase that we are what we eat. But unfortunately, most of us immediately forget about it as soon as we see fast food, sweet and fatty foods. Absorbing all these delights of modernity, we completely forget about the consequences that the consumption of excess fat and calories entails.

In fact, the cause of excess weight and health problems is not only ignoring the proper nutrition menu. Leaving aside the problem of insufficient physical activity for the majority of the population, there are also a number of other reasons that have a detrimental effect on our body. Here are some of them:

• morning without breakfast;
• numerous snacks on the go;
• dry food;
• drinking insufficient amounts of water per day;
• adding harmful additives to food;

A healthy diet for a week that enriches the body every day with all the necessary microelements in the amount of daily norm, satisfy hunger, bring aesthetic and moral pleasure. Healthy foods include cereals, vegetables and fruits, meat and fish, whole grain buns and pasta. Can't give up sweets? Then reduce its consumption as much as possible, at least once a day.

The menu for a healthy nutrition program means eating not only buckwheat and vegetables, as some believe, and it does not cost enormous sums, as others believe. Healthy food actually lies in our refrigerators every day, we just need to prepare it in such a way that it enriches our body with energy and does not harm it. Therefore, we can safely say that inexpensive menu Everyone can see proper nutrition on their table.

In order for nutrition to be truly healthy, you need not only to adhere to a proper nutrition program for a week, but also to follow a number of rules every day:

• eat at the same time every day;
• the break between meals should be no more than 4 hours;
• make it a habit not only to have breakfast, lunch and dinner, but also to devote time to second breakfast and afternoon snack;
• the last meal should be 2-3 hours before bedtime;
• calculate portions so that they satisfy your hunger, but do not create heaviness in the stomach;
• drink at least 1.5 liters of water per day, and drink the first 200 ml half an hour before breakfast;
• a proper nutrition diet for a week should take into account age and physical features person;
• It is best to bake, boil, stew and steam food; fried foods should be, if not completely excluded from the diet, then minimized their consumption.

To make it easier to start eating healthy food, it is recommended to draw up a weekly healthy nutrition menu in advance.

This will save both time on preparing the next snack and money (after all, then you won’t need to buy “healthy yogurt” instead of a hot dog on the go).

Not everyone will immediately find it easy to correctly create their menu and think through a variety of dishes for every day, so study carefully the already compiled proper nutrition schedule for the week and, making your own adjustments to it, start eating right tomorrow.

Monday:

• Breakfast: Omelette with tomato and bell pepper. Coffee or tea.
• Second breakfast: Yogurt, dried apricots or peanuts.
• Lunch: Chicken broth with a piece of chicken meat, fish cutlets and cabbage and cucumber salad, dressed with olive oil.
• Afternoon snack: Oatmeal cookies and herbal tea.
• Dinner: Greek salad and a small piece of boiled veal. Tea with milk.

• Breakfast: Buckwheat porridge and a piece of cheese. Orange juice.
• Second breakfast: Kefir with oatmeal and dried fruits.
• Lunch: Boiled potatoes and stewed fish with vegetables. Coffee with milk.
• Afternoon snack: Banana and a glass of low-fat yogurt.
• Dinner: Grilled meat and fruit salad.

• Breakfast: Rice porridge with a piece of boiled breast. Green tea.
• Second breakfast: Ryazhenka and apple.
• Lunch: Vegetable soup, vinaigrette and a piece of fish. Tea or coffee.
• Afternoon snack: Sandwich with fresh tomato.
• Dinner: Bell pepper and tomato salad with stewed beef. Any fruit except banana. Mint tea with honey.

• Breakfast: Whole grain pasta with squash caviar and a slice of bread. Coffee with milk.
• Second breakfast: Cheese sandwich and peach juice.
• Lunch: Risotto and boiled turkey fillet. Dried fruits.
• Afternoon snack: Half a marshmallow with kefir.
• Dinner: Fish soup and fresh vegetable salad.

• Breakfast: Cheesecakes with tea.
• Second breakfast: Broccoli casserole.
• Lunch: Cabbage soup and stewed potatoes with mushrooms.
• Afternoon snack: Boiled egg and a glass of fermented baked milk.
• Dinner: Lazy cabbage rolls and radish salad.

• Breakfast: Oatmeal pancakes and coffee.
• Second breakfast: Fruit with whipped cream
• Dinner: Potato soup, sauerkraut.
• Afternoon snack: Cottage cheese casserole.
• Dinner: Shish kebab with a portion of “green salad”, dressed lemon juice and oil.

Sunday:

• Breakfast: Millet porridge and a piece of cheese. Juice.
• Second breakfast: A handful of nuts.
• Lunch: Pork baked with vegetables and a slice of bread.
• Afternoon snack: Fresh fruit.
• Dinner: Vegetable stew and yogurt.

Try not to skip planned meals and follow the nutrition school menu.

If you didn’t manage to eat on time, this does not mean that you need to add it to your next meal. more products and overeat, you can just make the portion a little larger.

By adhering to this diet, in the future it will be easy for you to create a healthy nutrition menu for a month and follow it. In addition, having studied all the possible options, you will easily prepare more and more new dishes that fit into the concept of “healthy nutrition for the week.”

IN last years The relevance of a healthy lifestyle has increased. Considering all its advantages, people normalize their daily routine, adjust their diet and refuse bad habits. “Zogniks” pay special attention to their diet, carefully monitoring the balance of calories consumed and the number of calories.

Today our resource will help those readers who decide to eat healthy and without harm to their health choose the optimal diet for every day of the week.

Are you interested in this issue? Then be sure to read the article below to the end. We assure you that all the material presented will be useful to every person.

The benefits of proper nutrition and its basic principles

Some foods should be eliminated completely

is the key to a long and problem-free life for any person. Everyone knows this aphorism: “We are what we eat.” He doesn’t exaggerate the importance of diet in people’s lives one bit, so if you want to lead a healthy lifestyle this phrase should be taken as an axiom and never forgotten.

To eat right, you don't need to take any complicated measures. The main thing is to eat food that does not harm the body. Basically, such products are rich in plant components and microelements.

Proper nutrition is not something boring and difficult to organize. There is no need to give up harmful goodies when selling it - it’s enough not to abuse them. An example of a tasty, but junk food You can count chips, fast food, smoked meats and similar products.

By approaching your diet selectively and wisely, any person will be able to eat tasty, but at the same time beneficial for their health. The most important point V proper diet is food, which is not surprising at all.

However, we must not forget about other principles of healthy, proper nutrition. These fully include:

• Eating only with a feeling of hunger and exclusively in natural poses.
• No overeating – it’s better to get up from the table with a slight feeling of malnutrition.
• Organization fractional meals in quantities of 4 times a day.
• Proper distribution of calories consumed throughout the day and their adequate selection.
• Water consumption is normal, but it is advisable to drink the liquid not immediately after meals or as a drink for meals.
• The last meal is “light” and is organized 3-4 hours before bedtime.
• The actual process of eating food should be calm. It is important to chew food thoroughly and in small pieces. Swallow all or a significant part portion sizes are pretty stupid and, most importantly, unhealthy. In principle, nothing more is required to implement proper nutrition.

It is enough to observe and adhere to the principles noted above.

List of “correct” products

The concept " the right product"is an extremely ambiguous definition. IN general case, it should be understood as all types of food that will be beneficial to the body and will not cause harm to it when taken.

Such products fully include:

• greens rich in fiber;
• vegetables;
• berries;
• meat;
• fish;
• seafood;
• cereals;
• green tea and some types of black;
• compotes and fruit drinks.

All other products cannot be classified as correct and healthy. Taking them may be harmless, but it must be organized in a dosed and adequate manner.

In addition to the type of food itself, the technology of its preparation should be taken into account. The most useful and the right option will be eating dishes prepared by boiling, steaming or baking.

You can eat fried, smoked and pickled products, but it is important to do this with extreme caution and always without abuse.

What to give up

The main rule is quality products!

As mentioned above, significant restrictions are not required if you want to eat healthy. The main thing is not to abuse it potentially harmful products. What does it mean? It's simple.

Even the most harmful chips and similar foods can be eaten, but only periodically and in reasonable quantities. In this case, unhealthy dishes will not bring any harm and will allow you to satisfy the gastronomic needs of any person.

It is not necessary to refuse any product, but you should always be careful in terms of its use. With some caution you can eat:

• chips, kirieshki and similar “pickles”;
• all fried, smoked, pickled and salted foods;
• coffee and black tea;
• lemonades;
• sweets and sugar directly;
• canned products of any kind;
• fatty dairy products;
• bakery and similar products.

Perhaps only from meal replacements, food additives and it is better to avoid sauces completely. Even in small quantities, these products provoke problems in the body’s functioning and are in no way compatible with the idea of ​​proper nutrition. For the rest, restrictions healthy diet does not require.

Example of an optimal menu

Without proper nutrition have slim figure not easy…

The optimal menu is what all healthy dieters strive for while adhering to the principles of healthy eating. Most people do not want to lose weight or gain weight, but simply pursue the goal of maintaining their weight at a constant level.

Choosing a good diet is very simple. As a rule, banal compliance with the provisions noted above is enough, taking into account the total calorie content of the foods taken.

As an example of an optimal menu for middle-aged women and men, let’s present the following meal schedule for 7 days:

Monday

• Breakfast: buckwheat porridge, boiled egg, vegetable salad with sour cream or a little butter, green tea with sugar.
• Second breakfast (lunch): apple or banana, glass of milk or kefir
• Lunch: lean meat, vegetable salad, soup, compote.
• Afternoon snack: tea with cookies or something baked.
• Dinner: fish, vegetable salad, green tea with sugar.

Tuesday

• Breakfast: oatmeal with berries, compote.
• Second breakfast (lunch): salad with bread.
• Lunch: buckwheat, chicken, vegetable salad, green tea with sugar.
• Afternoon snack: light sandwich with cheese and butter.
• Dinner: lean meat, fresh vegetables, a couple of boiled potatoes, compote.

Wednesday

• Breakfast: omelet with herbs, green tea with sugar,
• Lunch: puree soup, cutlet, vegetables, compote.
• Afternoon snack: pie with green tea.
• Dinner: lean fish with vegetables, compote.

Thursday

• Breakfast: fried eggs, stewed vegetables, black tea with sugar.
• Second breakfast (lunch): banana.
• Lunch: lean meat, potatoes in any form, compote.
• Afternoon snack: light sandwich with anything and green tea.
• Dinner: lean meat with vegetables, compote.

Friday

• Breakfast: Perlovka porridge, nuts and milk.
• Second breakfast (lunch): any fruit.
• Lunch: turkey fillet, vegetable soup, compote.
• Afternoon snack: bakery product with green tea.
• Dinner: stewed fish, vegetable salad, compote.

Saturday

• Breakfast: , coffee.
• Second breakfast (lunch): grapefruit.
• Lunch: pureed vegetable soup, cutlets with buckwheat, green tea with sugar.
• Afternoon snack: cookies with compote.
• Dinner: lean meat, vegetables, compote.

Sunday

• Breakfast: black tea with sugar, any porridge.
• Second breakfast (lunch): banana.
• Lunch: chicken, any side dish, compote.
• Afternoon snack: any bakery product with milk.
• Dinner: chicken, vegetables, green tea.

When eating according to the menu described above, it is important:

1. Keep its total calorie content at 2000-2600 calories.
2. Get up from the table without eating.
3. Dilute your meals by drinking water.
4. Organize snacks in the form of lunch and afternoon tea in a light mode.
5. Do not give up a small amount of bread and spices when eating main courses.

In principle, there are no difficulties in eating properly. With a competent approach to its implementation and compliance with all the noted principles, organizing a healthy diet is very simple.

Diet for losing weight

Proper nutrition - in the fight against excess weight

The menu discussed above is truly universal, as it can be organized to maintain body weight, to lose it, and even to build muscle. To use this diet for weight loss, it is enough:

• Reduce its calorie content to 1,600-2,200 calories.
• Break up meals up to 6-8 times a day.
• Prepare all dishes only by steaming, boiling or baking.
• Drink 2.8-3.5 liters of fluid daily (preferably green tea and water).
• Limit your sugar intake as much as possible.
• Consume any sweets, cookies and baked goods in very small quantities.
• Additionally, exercise (at least light exercise to speed up metabolism and speed up the process of losing weight).

Adhering to these principles, the optimal menu for maintaining weight can be easily converted into. As practice and people's reviews show, the effect of such a diet is quite significant.

Diet for gaining weight

If your goal is to gain muscle mass, then the menu considered is subject to even less adjustment. For stable muscle growth you will need:

• Increase caloric intake to 2600-3500 calories per day.
• Make sure that per 1 kilogram of body weight you consume at least 1.5-2 grams of protein and 4-5 grams of carbohydrates.
• Also drink a large number of liquids.
• Exercise with weights.
• If necessary, use appropriate supplements (protein, amino acids, energetic drinks and so on.).

As in the case of a diet for weight loss, significant adjustments to the diet do not require. The main thing is to consume the right amount of calories and protein. With systematic exercise, weight gain will not be long in coming.

Perhaps, this is where the most important provisions on the topic of today’s article have come to an end. In principle, there is nothing complicated about proper nutrition.

When organizing it, it is enough to adhere to certain principles and not abuse potentially harmful products. We hope that the material presented was useful to you and provided answers to your questions. I wish you health and a long, happy life!

This video will introduce you to the basics of proper nutrition:

Sooner or later, thoughts come to our minds that we need to eat right. But in practice, applying the recommendations that are full of articles on healthy eating is not so easy - it’s burdened by habits, taste preferences, and sometimes I’m too lazy to look for new recipes, sometimes I don’t have time... We bring to your attention a menu for the week, which can become a kind of transitional step from the usual diet, with an abundance of semi-finished products, store-bought sauces and fried food to a proper, balanced diet. Not everyone can change their habits dramatically, so try just a little to change the way you prepare your usual foods and add more fresh fruits and vegetables to your menu. There is no need to invent some exotic salads. Cucumbers and tomatoes, seasoned with oil or sour cream, more greens - and the salad is ready. Or here’s another interesting recipe: to a regular cabbage and carrot salad, add raw beets, grated on a Korean carrot grater, pour over lemon juice and season with vegetable oil - the salad turns out tasty and healthy, and the raw beets are not noticeable at all.

And so, the menu for the week with recipes.

Monday

Breakfast

Ingredients:
1 tbsp. Hercules,
1 glass of milk,
2 tbsp. water,
1 banana
1 tbsp. honey.

Preparation:
Fill the oatmeal with water and let it swell. Then place all ingredients in a blender bowl and blend. Bananas can be replaced with any fruit or berries that are in season. A great breakfast for women is ready!

However, a man is unlikely to get enough of one cocktail, especially if he is engaged in physical labor. Therefore, for men you can offer something more solid, for example,

Ingredients:
2 eggs,
100 g minced meat,
5 fresh champignons,
1 pickled cucumber,
1 tbsp. sour cream,
1 tbsp. milk,
2 tbsp. grated cheese
2 tbsp. chopped greens,
1 clove of garlic,
salt pepper.

Preparation:
Place eggs, minced meat, milk, salt, pepper and 1 tsp into a blender. vegetable oil and beat until smooth. Pour into a frying pan with vegetable oil and fry over medium heat under the lid. Turn over and leave covered for another minute. Chop the champignons and simmer in a dry frying pan until the liquid evaporates. Place the mushrooms in a bowl, add the cucumber, cut into strips, cheese, sour cream, a little mustard, garlic squeezed through a press and mix. Place the filling on half of the egg pancake, cover with the other half and keep covered for another minute.

Dinner

Ingredients:
300 g veal,
100 g spinach,
1 onion,
1 tbsp. butter,
1 tbsp. flour,
boiled eggs, sour cream, parsley and onion.

Preparation:
Cook the broth. Simmer the spinach in a small amount of water for 5-10 minutes and puree with a blender. Cut the onion into small cubes and sauté in butter until soft, then add flour, stir and simmer. Place spinach and onion in a saucepan, add broth and simmer over medium heat for 15 minutes. When serving, place a boiled egg and sour cream on each plate, sprinkle with chopped herbs. Use the meat from the broth to prepare dinner for the next day.

Dinner

Clean any fish, cut into fairly thick slices and place on a plate. Pour lemon juice, salt, pepper and let sit for 5 minutes. Then roll the pieces of fish in breading, place on a baking sheet and bake for 20-25 minutes in a hot oven.

Ingredients:
600 g broccoli,
2-3 cm of ginger root,
1 red chili pepper,
1 clove of garlic,
3 tbsp. olive oil,
1 tbsp. sesame oil,
1 tbsp. soy sauce,
1 lime or lemon
1 tsp balsamic vinegar.

Preparation:
Divide the head of broccoli into florets and chop the stems. Steam for 5-6 minutes or blanch in boiling water for 4-5 minutes, avoiding softening. Grate the peeled ginger and garlic on a fine grater. Cut the chili pod in half, remove the seeds and cut into small cubes. Squeeze the juice from the lime. Mix chili, ginger, garlic, sesame oil, soy sauce and olive oil, add balsamic vinegar and whisk. Pour the dressing over the finished broccoli.

Tuesday

Breakfast

Chicken with celery and apple

Ingredients:
100 g boiled chicken,
1 celery root,
1 apple,
1 lemon,
100 g natural yogurt,
spices.

Preparation:
Boil the celery root, peel and cut into thin strips. Cut the boiled meat. Peel the apple and cut into cubes. Mix with lemon juice to taste and yogurt.

Dinner

Ingredients:
4 potatoes,
2 carrots,
1 celery root,
1 onion,
1 sweet pepper,
4 tbsp. vegetable oil,
½ cup noodles,
½ cup milk,
salt, herbs.

Preparation:
Cut the peeled vegetables into cubes, pour cold water and slowly bring to a boil. Add salt, oil, boil for 5 minutes and add vermicelli. Cook the chorba until the vermicelli is ready, season with milk and serve, sprinkled with herbs.

U gin

Ingredients:
5-6 slices of bread (any kind),
300 g boiled meat,
300 g fresh mushrooms,
150 g cheese,
1 sweet pepper,
1 tomato
garlic, salt, spices - to taste.
Fill:
1 stack milk,
4 eggs,
1 tbsp. sour cream,
1 tbsp. mustard,
salt.

Preparation:
Cut the bread into cubes and fry in vegetable oil. Separately, fry the diced meat, add finely chopped mushrooms and fry, stirring, for 4-5 minutes. In a bowl, mix bread cubes, meat with mushrooms, sweet pepper cubes and chopped garlic. Mix ingredients for filling. Place the meat in a baking dish, pour in the egg-milk mixture and bake at a temperature of 190-200°C for 20-25 minutes.

Wednesday

Breakfast

Ingredients:
1 loaf,
1 stack milk,
250 g cottage cheese,
3 eggs,
a pinch of salt, sugar, raisins - to taste.

Preparation:
Mix milk with sugar. Cut the loaf into slices and dip each slice in milk for a few seconds. Mix cottage cheese with eggs and sugar, add washed and dried raisins. Place on each slice curd mass, brush with egg and bake in a hot oven.

Dinner

Ingredients:
2 cups beans
4-6 onions,
4 carrots,
4 tbsp. chopped parsnips,
1-2 heads of garlic,
1 bay leaf,
1-2 tbsp. vinegar (optional)
1-2 tsp. Sahara.

Preparation:
Sort the beans and boil until half cooked. Add chopped onion, diced carrots, parsnips, grated garlic and spices to taste. Cook the soup over medium heat until all the vegetables are soft. Pour half the soup into a blender, puree and return to the pan. Add vinegar and sugar to taste.

Dinner

Fish in an envelope

Ingredients for 2 servings:
400 g red fish fillet,
300-400 g frozen vegetables,
olive oil, salt, pepper, spices.

Preparation:
Spread baking paper or parchment on a baking sheet, place half of the frozen vegetables on it (no need to defrost), place fish fillets on top, sprinkle with olive oil, salt, pepper, and sprinkle with spices to taste. Wrap the paper tightly to form an envelope. Place the fish in the oven preheated to 200°C for 25 minutes. When serving, carefully cut the envelope - hot steam will accumulate inside.

Thursday

Breakfast

Ingredients:
300 g oat flakes,
100 g nuts (or a mixture of nuts to taste),
50 g pumpkin seeds(can be sunflower, sesame, etc.),
50 g cane sugar,
2 tbsp. vegetable oil,
5 tbsp. any syrup or liquid honey,
1 tsp salt.

Preparation:
It is advisable to prepare this breakfast mixture in advance and store it, like regular muesli, in a cool, dry place. Chop the nuts not very finely (you can leave them whole). Combine cereal, nuts, seeds, salt, sugar, butter and syrup, mix thoroughly and place on a baking tray lined with baking paper in an even layer. Place in the oven at medium heat. Stir the mixture periodically. When it turns a rich golden color, remove the tray and leave to cool. If desired, you can add pieces of dried fruit to the mixture, but this should be done almost at the very end of baking. Granola is consumed in the same way as muesli - with milk, juice or yogurt.

Dinner

Ingredients:
750 g broccoli,
1 onion head,
900 ml chicken broth,
125 ml cream,
1 tbsp. butter,
½ tsp. salt,
1 tsp black ground pepper,
¼ tsp. dried thyme,
a pinch of nutmeg.

Preparation:
Separate the broccoli head into florets, cut off the stems and chop them finely. Melt the butter in a saucepan, add the chopped onion and sauté until translucent, add the broccoli stalks and florets, broth, spices and 450 ml of water. Bring to a boil over high heat, then reduce heat and simmer the soup for 15 minutes, until the broccoli stems are tender. Puree the soup using a blender, return it to the pan, pour in the cream and heat over medium heat until almost boiling. Serve garnished with sour cream.

Dinner

Language in Chinese style

Ingredients:
1 kg of tongue,
2-3 onions,
4-5 pcs. sweet pepper,
2-3 tbsp. vegetable oil,
4-5 tbsp. soy sauce.

Preparation:
Peel the pre-cooked tongue and cut into thin strips. Cut the onion into half rings, the pepper into thin strips. In a frying pan with vegetable oil, fry the onion and pepper until soft, add strips of tongue, soy sauce and simmer for 10-15 minutes. Salt and pepper to taste. Serve with fluffy rice.

Friday

Breakfast

Ingredients:
500 g fish fillet,
3 tbsp. natural yogurt or sour cream,
2 tomatoes
1 onion,
1 carrot,
1 apple,
1 tsp lemon juice,
2 tsp olive oil,
1 tsp powdered sugar,
200 g salad,
3 tbsp. vegetable oil,
salt, black pepper, herbs.

Preparation:
Finely chop the onion and garlic and sauté in vegetable oil until golden brown. Place the fish fillet cut into pieces, salt, pepper, add spices to taste, place chopped tomatoes on top, pour over yogurt (sour cream) and sprinkle with herbs. Cover with a lid and simmer over medium heat for 10-15 minutes. Grate the apple and carrots on a coarse grater, sprinkle with lemon juice, add olive oil and powdered sugar and mix. Place the finished fish fillet on lettuce leaves and garnish with carrots.

Dinner

Ingredients:
2-3 potatoes,
1 large onion,
2 cloves of garlic,
1 tsp turmeric,
1 tsp coriander,
1 tsp cumin,
1 red chili pepper,
100 g frozen peas,
900 ml vegetable broth or water,
4 tbsp. sour cream,
2 tbsp. vegetable oil,
salt, pepper, cilantro or parsley.

Preparation:
Heat the oil in a deep frying pan, fry the chopped potatoes, onion and garlic for 5 minutes, stirring. Add spices, stir and cook for another 1 minute. Pour in the broth or water, add the chili pod and bring to a boil. Reduce heat and cook for about 20 minutes. Then add the peas, boil, cook a little and remove from the heat. Stir in sour cream and serve, garnished with herbs.

Dinner

Ingredients:
3-4 potatoes,
500 g sole fillet,
1 small head of cauliflower,
1 tbsp. lemon juice,
salt, pepper, cheese for sprinkling, sour cream.

Preparation:
Place the potatoes, cut into slices, onto a greased baking sheet. Salt and pepper. Place sole fillet on top of the potatoes, sprinkle with lemon juice, salt and season with spices. Place cauliflower inflorescences on top, previously steamed or blanched in boiling water (3-4 minutes). Grease with sour cream and place in a hot oven for 20 minutes. Then sprinkle with grated cheese and put back in the oven until it melts.
As you can see, there is nothing incredible in the proposed menu for the week. And why frighten the body with innovations? Just gradually give up fried foods, replacing them with oven-baked dishes, shift the emphasis from meat dishes to fish, and don’t forget about fresh vegetables and fruits - these are the basic principles of a healthy diet. And if you can’t imagine life without a sandwich at breakfast or during a snack at work, prepare something like homemade sausage.

Ingredients:
500 g liver,
300 g fresh lard,
5 eggs
3-5 tbsp. semolina,
3-5 tbsp. flour,
salt, pepper, garlic - to taste.

Preparation:
Cut the liver and lard as finely as possible (into cubes). Combine the ingredients and knead thoroughly. Place in a plastic bag (or in a baking sleeve tied at one end), release the air from the bag and tie at some distance from the liver mass. Place the bag in boiling salted water and cook over low heat for 3 hours. Cool the finished sausage and store in the refrigerator for no longer than a week.

And here you can find even more delicious and proven recipes. Eat varied and healthy and be healthy!

Larisa Shuftaykina

For good health and excellent well-being, it is necessary to maintain healthy image life. This fact is undeniable. What does the concept of “healthy lifestyle” include? Rejection of bad habits? Yes. Regular classes sports? That's also correct. But another important link in this logical chain is proper nutrition. It is this concept that we will talk about in this article. From it the reader can learn how to correctly compose balanced menu and healthy food recipes for all family members. The information presented will help you make your diet not only tasty, but also as beneficial as possible for the body.

Where to start with healthy eating?

Menu (recipes) for the week is the first step in switching to healthy food. It must be compiled for each week. The seven-day diet should include all the elements necessary for the normal functioning of the body. For convenience, keep a notebook where you can write down all the necessary information: daily diet, healthy food recipes, list necessary products and a table of their caloric content.

The right menu: what is it?

A tasty and healthy diet (recipes will be presented below) usually consists of five meals a day. During breakfast, the body should be saturated, which will provide energy for the entire working day. This could be a piece of gray bread with butter, porridge, tea with honey. Second breakfast (snack) is the time to take fresh fruit or vegetable salad. Lunch should be hearty, but not heavy. At this time of day you need to eat proteins, as well as a little fat and carbohydrates. The menu may include broth, or compote cutlets or unsweetened tea. In the afternoon (afternoon snack), it is recommended to take dairy products or fruits. Dinner should not overload the stomach with heavy food. At this time of day it is necessary to consume a small amount of vegetable fats, proteins, and carbohydrates. The diet may consist of boiled fish, steamed meat, and fruit compote. We will look at healthy food recipes for the week in more detail in the next part of the article.

Breakfast

Oatmeal porridge with dried fruits

Pour 100 g of oatmeal with two glasses of water and cook. Boil the preparation for about 10 minutes. Pre-soak a handful of different dried fruits (dried apricots, raisins, prunes) in hot water. Drain the liquid from them and add them to the porridge final stage preparations. Cool the dish. Add a little honey to the treat before eating.

Buckwheat porridge with milk

Rinse half a glass of buckwheat and add 200 grams of water. Bring it to a boil, and then simmer under the lid closed for about 15 minutes. Next, pour 1 large glass of milk into the preparation. Boil the dish for another 5 minutes and turn off. Let the porridge brew. Add 1 small spoon of sugar and a piece of butter to it.

Omelette with vegetables

Peel onion, bell pepper, zucchini, tomato
and remove the seeds. Cut all vegetables into small pieces. Fry them in vegetable oil. First brown the onion, then add the zucchini and pepper. Add the tomato last. Simmer the preparation for about 10 minutes. Chicken eggs whisk with salt and pour on top of vegetables. Fry the omelette over low heat on one side and then turn it over to the other. Sprinkle the finished dish with fresh parsley and dill.

Fish baked in tomato puree

Salt and lightly pepper the pieces of catfish, tilapia or cod. Heat vegetable oil in a frying pan and fry tomato slices in it. Place the tomatoes in a single layer in the oven dish and season with salt. Place fish pieces on top. Sprinkle them with chopped parsley. Place the remaining tomatoes on the fish. Brush the top with sour cream and sprinkle with grated hard cheese. Salt and pepper the dish. Place the mold in the oven, preheated to 180 degrees. Bake the fish for 40 minutes.

Pumpkin porridge with millet

Wash 200 g of millet and pour into a saucepan. Peel the pumpkin (300 g) and remove the seeds. Cut the vegetable pulp into small pieces and add to the millet. Pour 200 grams of food hot water, salt and put on fire. After the dish boils, remove the foam from it and cover with a lid. Evaporate the water over low heat. Then pour hot milk into the pan. Cook the dish for another 10 minutes and turn off. Sprinkle the porridge with sugar before eating.

Cottage cheese casserole

Healthy food recipes must include dishes based on cottage cheese. We will learn from the description how to prepare a healthy and tasty casserole from it. In a bowl, mix fresh cottage cheese or curd mass (400 g) with semolina (2 large spoons) and sugar (3 large spoons). Add 1 egg to these products. Mix the mixture thoroughly. Spread the bottom of the pan with butter and sprinkle with breadcrumbs. Place the food mixture into it and smooth it out. Lubricate the workpiece with sour cream on top. Bake the casserole in the oven at temperature conditions 200 degrees for about 40 minutes.

Sandwiches with meat, vegetables and cottage cheese

Lightly toast the bread pieces in the toaster. In a bowl, mix (200 g) with sea ​​salt. Place here the previously defrosted and boiled corn and green pea. Chop the greens and pour into the curd and vegetable mixture. Cut boiled chicken and turkey meat into small slices. Mix all ingredients. Spread the pate onto the pieces of bread.

All these dishes fall under the "Healthy Eating" category. Breakfast, the recipes for which you have viewed, will be a tasty and healthy start to the day for both adult family members and children.

Second breakfast: vitamin snacks

In order for the body to function normally, it is necessary to replenish its energy reserves by consuming healthy foods at approximately 10 o'clock in the afternoon. What can serve as a snack during this time? Let's consider seven options possible second breakfasts:

First course options

Lenten cabbage soup

700 g sauerkraut, 2 tbsp. l. Mix vegetable oil and 100 g of water in a cast iron pot. Place it in the oven and simmer for 2 hours at 130 degrees. Boil the mushrooms and strain. Fry the onions and carrots, and then add the champignons to them. Simmer the vegetables and mushrooms for a quarter of an hour and pour the mixture into the cast iron pot with the cabbage. Mix all ingredients and leave to brew. Boil mushroom broth. Place the vegetable stock into it. Salt and pepper the dish to taste. Cook the cabbage soup for another half hour over low heat. Sprinkle the dish with herbs.

Cream of mushroom soup

Fry the onion and champignon pieces in sunflower oil. Boil potatoes in chicken broth. Add mushrooms and onions to the soup. Cook the dish for 10-15 minutes. Drain off some of the liquid and grind the product mixture in a blender. Add more broth if necessary. Salt the soup to taste, sprinkle with herbs.

Vegetable soup

Looking for information on the topic "Healthy eating for children"? The first course recipes presented below will suit you perfectly. Soups prepared using them turn out not only tasty, but also beautiful, thanks to the colorful vegetables they contain.

Boil chicken broth. Place diced potatoes in it. Fry onions, bell peppers and carrots in oil. When the potatoes are cooked, add fresh green peas and vegetables from the pan to the soup. Bring the dish to a boil and turn off. Sprinkle the soup with herbs and salt to taste.

No healthy food recipes can do without this valuable product like a fish. We invite you to prepare delicious and healthy fish soup.

Washed and gutted fish low-fat varieties in the amount of 1 kg (ruff, perch, burbot) cook until done. Then remove it from the broth. Strain the liquid and put it on the fire again. Add potatoes, onions and carrots to it. When the vegetables boil, add a handful of washed millet. Boil the soup until done. Remove the fish from the bones and place in the broth. Boil the soup and turn it off. Serve the dish with greens.

Borsch

Place beets, cut into strips, and potatoes into cubes into the boiling broth. Fry tomato dressing from onions, carrots and tomatoes in sunflower oil. When the vegetables in the pan are almost ready, add shredded cabbage to them. Cook the borscht for another 10 minutes. Finally, add the dressing and herbs. Serve the dish with sour cream.

Lentil soup

Place the washed and pre-soaked lentils into boiling water or broth. Cook it for about half an hour. Then add the potatoes to the pan. Separately fry the carrots and onions. When the potatoes are cooked, pour the vegetables from the pan into the broth. Boil the soup and remove from heat. Add salt, pepper and herbs to taste.

Cauliflower soup

Fry the onion in a deep cast iron skillet. Add to it cauliflower and half a glass of water. Simmer for a quarter of an hour. Next, add turmeric and add water if necessary. Simmer the dish for another 10 minutes. Next, grind the entire product mass with a blender.

Second courses

Healthy food recipes should consist of protein foods - meat or fish. This can be a piece of either boiled or steamed product. You can make blanks from it in the form of cutlets or meatballs. Meat should be of low-fat varieties: chicken, turkey, beef, rabbit. For fish, give preference to pike perch, pelengas, perch, and ruff.

Afternoon snack

In the afternoon, when dinner is still far away, you need to have a small snack. It may consist of following products(one of them):

1. Kefir, yogurt.
2. Vegetable salad.
3. Citrus.
4. Fruit salad.
5. Dried fruits.
6. Bun.
7. Milkshake.

Healthy eating: dinner (recipes)

Seven options for a light, yet nutritious dinner are presented below.

Conclusion

The recipes presented in the article will help make your diet both healthy and tasty. These meal options are approximate weekly menu. You can change it at your discretion. The main thing is to adhere to the cooking technology and consume only And then you and all your household members will be healthy, energetic and cheerful.