Delicious and healthy food. Healthy food: tips, recipes, menus for every day. An approximate diet of proper nutrition for weight loss for a week

(10 estimates, average: 3,30 out of 5)

PP recipes have helped many people in the fight to lose weight, normalize the functioning of internal organs, and improve the condition of the skin, hair and nails. Many people think so hard every day, but over time it turns into a way of life.

It is not enough to just eat healthy foods; it is important to do it wisely. Therefore, nutritionists have developed several rules:

What are your priority products?

For a harmonious weight loss that will not harm the health of the body, it is necessary to include in the diet:

1. Proteins (up to 50% of the total mass). Protein foods include:

• Milk products;
• eggs;
• chicken fillet, beef;
• legumes;
• fish (salmon, tuna, etc.);
• liver;
• nuts.

1. Slow carbohydrates (up to 30%):

1. Fats (up to 25%):

• Olive oil;
• nuts;
• avocado;
• fish fat;
• hard cheese.

Also, PP products, recipes from which you can use every day for weight loss, will be those that have fat burning functions:

• Cucumbers;
• White cabbage;
• papaya;
• green tea;
• raspberries;
• grapefruit;
• ginger.

But the following products should be discarded:

• Flour-containing products;
• sugar-containing foods;
• alcohol and carbonated drinks;
• soft cheese, including processed cheese;
• salty and sweet snacks;
• fast food and eatery food.

Protein pancakes

In a deep bowl, knead the dough with the following ingredients:

• a quarter cup of oatmeal flakes;
• a quarter glass of cottage cheese;
• half a spoonful of protein powder;
• 3 egg whites.

Mix the food thoroughly so that no lumps remain, pour the dough into a hot frying pan in portions. Bake the pancake on each side until a brownish crust forms. It is advisable to fry the pancakes in a non-stick dish so as not to add oil. You can use it with walnut urbech.

Curd dessert with fruit and gelatin

Pour a tablespoon of gelatin into a third glass of milk and leave for 30 minutes until it swells. Dissolve the gelatin with milk over the fire, making sure that the mass does not start to boil.

Beat until a small foam 300 g of cottage cheese, 130 g of sour cream and 15 g of sugar, add gelatin and mix thoroughly. Cut strawberries (7 medium fruits), kiwi (3 pcs.) And a third of pineapple into small slices.

Then the products must be laid out in layers in the following order:

• Strawberry;
• curd;
• kiwi;
• curd;
• a pineapple;
• curd.

If there are a lot of products, then you should not distribute everything in one layer, it is better to divide it into several.

Cheesecakes with bran and banana

This recipe will be a great PP-style breakfast that can be consumed every day for weight loss.

Mash a fresh banana with a mortar, add low-fat cottage cheese (130 g), bran powder (20 g), egg white to it and mix the dough until smooth. Let it swell (about 20 minutes) and gradually add coarse flour (no more than 30 g).

The dough should not be too viscous, rather more liquid. Divide the finished dough into equal portions, form into balls, and then crush them. Fry the resulting tortillas on each side until brownish. So that the syrniki are not excessively greasy from oil, it is worth briefly placing them on paper napkins before use.

Kefir jelly

1 tbsp. l. Soak gelatin in water for 30 minutes. Combine a liter of kefir with 0, З l. sugar and a pinch of vanillin, beat until the sugar is completely dissolved. Pour gelatin melted in a water bath into the resulting mass with a small stream. Beat well again. Add melted dark chocolate (130 g) to the mixture, stir and pour over cups. Put in the refrigerator for 30 minutes.

Banana cupcakes

Mash 3 bananas to a state of gruel. Mix sifted flour (230 g) with baking powder (1Z g). Grind 30 g of soft butter and knead with sugar. Pour in 2 eggs and beat until slightly creamy. Mix all substances until smooth.
Place on floured baking tins and leave in the oven for 30 minutes. Sprinkle the finished cupcakes with a small amount of powdered sugar.

Radish salad

This recipe includes 4 pillars for weight loss, which can be consumed every day for breakfast or lunch: slow carbohydrates (radish, herbs, celery), proteins (sour cream, garlic) and fats (hard cheese).

Grind radish, garlic and cheese into small strips. Chop a couple of celery stalks into small pieces. Combine the products, pour sour cream and mix. Sprinkle with finely chopped herbs on top.

Beet salad

This salad is recommended to be consumed at least once every 7 days. The components contained in it are not only low in calories, but also rich in substances that can smooth out the stress of a sudden change in diet and physical activity.

Boil 1 large beetroot (for at least an hour), then cool and grate into small strips. З-6 pcs. Soak prunes in water (min. 30), cut into small pieces. 30-40 g of hard cheese and a couple of garlic cloves grate. Combine all products and pour the sour cream product.

Light Greek salad

Tofu cheese (30 g), cucumbers (3 pcs.) And bell peppers (2 pcs.) Cut into small cubes. Cut the cherry tomatoes (9 pcs.) And olives (one third of the can) in half. Combine food and season with olive oil, stir.

Squeeze out a few drops of lemon juice. If a beautiful setting is required, then a few lettuce leaves should be placed on a flat dish, then carefully put the main salad on them.

Tuna salad

Boil 6 dwarf corn pods and 3 eggs until tender (do not salt the water). Mash canned tuna to a state of gruel.
Grate eggs and peeled cucumber into small strips. Combine all ingredients, add sour cream and mix.

Chicken Vegetable Soup

Boil 1 pc in salted water. chicken fillet, remove on a plate and cool. In chicken broth, cook until soft a couple of Brussels sprouts and cauliflower inflorescences, half an eggplant (it is better to cut it beforehand).

Saute grated carrots and finely chopped onions for min. 1H. Cut the chicken into small strips, add to the main soup along with frying. Grind with a blender until a homogeneous thick liquid is obtained.

Vegetable soup with rice and cabbage

Boil 2 pcs. chicken fillet in salted water, when ready, put and cool. Chop half a head of fresh cabbage, add to the broth along with rice and chopped potatoes and cook over medium heat.

Finely chop carrots and onions and sauté until transparent. Split the cooled chicken into strips and pour back into the pan along with the frying when the potatoes become soft. Keep for another 3 minutes, then turn off the stove and let the soup brew for 5-10 minutes.

Carrot soup

Cut carrots (300 g), onions (1-2 pcs.) And potatoes (З-4 pcs.) Cut into medium cubes. Saute the onion in a hot frying pan for 6 minutes, then add the carrots to it, keep for another minute. Boil the potatoes until half cooked, add 1 bath of processed cheese to the resulting broth. Then add the remaining vegetables, spices (thyme, salt, pepper). Cook until carrots are tender.

Brussels sprouts soup with cream

Excellent recipes for every day for weight loss - recipes for soups, especially vegetable. They not only help to normalize the digestive tract, but are also better absorbed by the body, which prevents the deposition of excess subcutaneous fat.

Boil chicken fillet in brackish water. Remove the husk from vegetables (potatoes, carrots, onions). Cut potatoes and onions into medium cubes, carrots into strips, and cut Brussels sprouts in two.

Remove the chicken, cool and cut into slices. Pour potatoes into the finished broth. Fry onions and carrots for 3 minutes, then add cabbage and pour 0.2 l. water. Simmer until vegetables are cooked. When the potatoes are tender, add the rest of the vegetables to the pot.

In a deep bowl, combine medium-fat cream and 1 egg yolk, beat. Add a finely chopped bunch of greens (parsley, dill, green onions), mix. Pour the mixture into the prepared vegetables in a thin stream, stirring the contents. Remove from the stove and let it brew for min. 1H.

Buckwheat soup

Boil the chicken fillet. Cut the potatoes into small cubes, finely chop the onion, grate the carrots into thin strips. Take out the finished chicken, cool and split into layers. Pour potatoes in its place, cook until half cooked, and then add a third of a glass of buckwheat.

Saute the carrots and onions for about 7 minutes. When the potatoes and buckwheat are soft, add the rest of the foods to them. Hold for another 3 minutes. At this time, beat the egg in a bowl with a fork until bubbles appear, add pepper and basil. Pour the mixture into the soup in a small stream, stirring frequently the broth. Let it brew for about 5 minutes.

Bulgarian soup

Cut the eggplant into small pieces, leave in a little salt water. Finely chop 2 bell peppers, a third of the celery, add to the eggplants and mix. Add a pinch of hot pepper. Fry in oil, add chopped tomatoes (3 pcs.) And a couple of cloves of minced garlic.

Pour the resulting mixture together with the sauce into a saucepan with boiling water, add salt and bay leaf. Cook for about 30 minutes. Towards the end, add chopped parsley and savory.

Tomato soup

Cut fresh peeled tomatoes into slices. Finely chop the onion and fry for 3 minutes, then add the tomatoes and keep on the stove for another 3 minutes. Boil water, add meat broth cube.

Add a jar of mashed canned tomatoes and stir-fry. Then pour in half a glass of tomato nectar, add 30 ml. cream, 3 cloves of minced garlic and finely chopped basil leaves. Keep on fire for another minute. 10, then grind in a food processor.

Chicken Meatball Soup

Mix the minced chicken with the semi-cooked rice, add salt and pepper. Form into small balls and pour into boiling water. Cut the potatoes into cubes and send them after the meatballs.

Saute finely chopped carrots and onions for about 3 minutes. When the potatoes are ready, pour the frying into the broth and keep for a couple of minutes. Put in portions half a boiled chicken egg and chopped dill in plates.

Pumpkin baked with egg

Peel the pumpkin and seeds, cut into cubes. Spread out evenly in a baking dish, sprinkle with salt and pepper. Beat 3 eggs in a bowl, pour over the pumpkin. Spread on top over a small piece of butter. Put in the oven for 30 minutes. If desired, sprinkle with hard cheese on the finished casserole.

Light Stewed Cabbage Recipe

Chop the cabbage head, place in a deep bowl and sprinkle with salt. Knead thoroughly until softened.
Pour into a preheated pan, pour in water. Add pepper and some salt. Simmer, stirring occasionally, for about 30 minutes.

Chicken baked with vegetables

Recipes for every day for weight loss cannot do without vegetables with chicken. After all, chicken meat is the main source of protein, and vegetables saturate the body with fiber, which helps to improve bowel function and burn excess fat.

Eggplant, 2 bell peppers, carrots, onions, 3 tomatoes and chicken fillet, cut into cubes, mix and place in a baking dish. In a deep bowl, mix half tbsp. l. mayonnaise, 3 st. l. sour cream, 300 g of grated hard cheese, salt, paprika and pepper. Pour the resulting mass into the baking sheet. Put in the oven until full readiness.

Chicken fillet in mustard sauce

In a deep bowl, mix 2 tbsp. l. hot mustard, 2 tsp. dijon mustard, salt, pepper, turmeric. Wash and dry the chicken fillet, grease with the resulting sauce on all sides and place on the foil (for each piece of chicken there is a separate layer of foil).
Place chopped apple slices on top of the sauce. Pack the meat tightly in foil and put in the oven for 30 minutes.

Zucchini with cheese and tomatoes in the oven

Zucchini and tomatoes, cut into medium circles. Grate cheese and garlic, combine with mayonnaise and stir. Place the zucchini on a baking sheet, put the tomatoes on top. The final layer will be cheese sauce. Put the appetizer in the oven for 20 minutes.

Squash casserole

Cut the courgettes, potatoes and onion into medium cubes. After mixing, place the vegetables evenly in a baking dish. Break 3 eggs into a bowl, add paprika, salt, pepper and beat.
Pour vegetables with the resulting mixture. Leave in the oven for 30 minutes, sprinkle with grated cheese and remove for another 1 minute.

Rice with chicken and vegetables

Chop the chicken, onions and carrots into cubes and fry until the chicken is half cooked. Pour the mixture into a saucepan, add rice, canned peas and corn. Cover with hot water and cook until tender, stirring occasionally.

Pollock with stewed vegetables

Pollock is considered the ideal fish for those looking to reduce weight: in addition to being low in calories, it is also enriched with various vitamins, minerals and trace elements. Regular consumption of this fish contributes to the normalization of the thyroid gland, which is responsible for the performance of all metabolic substances. And, therefore, it contributes to dropping extra pounds.

After peeling the pollock, pour over it with lemon juice and leave for 30 minutes. Then cut into portions, grate with fish spices. 3 pcs. Grate the carrots, cut the onion into rings, dice 2 tomatoes. Distribute half of the vegetables obtained in a deep frying pan, put the fish on top, add the rest of the products. Pour in a glass of water, simmer until cooked.

Chicken liver stewed with vegetables

Rinse and chop the liver. Chop 2 tomatoes, bell pepper and onion into cubes. Grate the carrots. Mix all products in a frying pan, fry for 3 minutes. Then pour in 1 can of sour cream, a third of a glass of water, salt and pepper. Simmer for about 30 minutes.

Diet pilaf with chicken

This recipe makes the dish dietary and subject to the laws of pp due to the cooking method: practically free of fat and carcinogens. That leaves all the best quality slimming products for every day.

The recipe for dietary pilaf includes chicken fillet, which tops the list of PP

Rinse the chicken breast, separate from the bone, chop. Cut carrots into strips, onions into rings. Place the brisket in a saucepan with water and bring to a boil.

Reduce the heat and cook for 1 3 more minutes. Add carrots, onions and pepper powder. Leave on the fire for another 5 minutes, then add brown rice, caraway seeds and dried barberry. Simmer, covered with a lid, for about 30 minutes.

Veal with mushrooms and potatoes

Cut the meat into medium cubes, place in a pan and fry for 3 minutes with grated carrots and onions. Chop potatoes (5-6 pcs.) Into large pieces, add to the veal. Add 300 ml. water and cover, simmer for about 30 minutes. For 1Z min. until ready, add a can of canned mushrooms, and 3 tbsp. l. sour cream.

Zucchini baked with minced chicken

Cut the zucchini into rings, cut out the seeds. Place on a baking sheet. Finely chop the onion, grate the carrots and cheese. Combine minced meat and vegetables, add salt and pepper, mix thoroughly. Place in the zucchini core. Bake for about 30 minutes. Then sprinkle cheese in portions and leave for another 3 minutes.

Most people are afraid of proper nutrition, believing that food is not necessarily tasty, and all the recipes are monotonous and boring. However, you can find many foods that will help you lose weight and are tasty for every day.

The main difficulty in the transition to a healthy diet in our time is the countless amount of conflicting information. Correction of the diet will undoubtedly affect your appearance, and besides, it will also prevent the development of many chronic diseases and disorders in the body. Get ready to shine! The key aspects are the consumption of natural unprocessed foods and fresh vegetables and fruits.

Steps

Eat fruit

Fresh fruits are delicious on their own, but they can also be added to more serious meals to add variety to your diet.

Opt for fresh, seasonal fruits that grow in your area. Eat citrus fruits in the spring, berries in the summer, and apples and pumpkins in the fall. The fresher the fruit, the tastier and more valuable it is.

Don't eat sugar-rich fruits. There are other, healthier ways to enhance the flavor of the fruit. For example, baked apples go well with frozen yogurt, cinnamon, walnuts, and dried cranberries, while strawberries go well with balsamic vinegar.

Don't forget about juices and dried fruits. Fruit juices and dried fruits can be a great addition to your diet, the main thing is not to overdo it. Roast chicken with prunes to add fiber to the dish, and add a little orange juice to salads for a zest.

Replace fatty ingredients with fruit puree when baking. Applesauce is a good alternative to vegetable oil for muffins and breads. You will need to figure out how much oil you can replace with mashed potatoes, but it's worth it - the baked goods will have a pleasant texture, and you will not have to wash your hands from the fat after each slice.

Cook vegetables

One of the most valuable skills in cooking is the ability to cook vegetables so that they are tasty and do not lose their nutritional value. Nobody wants to eat tasteless, overcooked vegetables!

Choose whole grains

Previously, a large selection of cereals could only be found in specialized health food stores, but now they are easy to find in almost any supermarket.

Eat Healthy Proteins in the Right Proportions

Meat dishes are the main decoration of the table in many families. Eating healthy proteins in the right amounts will help you get all the important nutrients without risking your health.

Eat healthy dairy products

Calcium and vitamin D are valuable nutrients, but many dairy products also contain unhealthy amounts of fat. Eating low-fat dairy products can help you enjoy all the benefits and avoid the drawbacks.

1. Each of us needs to sweeten our lives from time to time. Don't be afraid to occasionally eat sweet desserts, especially if you have a reason to do so. Make a red corduroy cake for the holiday or bake cookies for a party. The main thing is not to put sweets in your mouth all day and do not overeat sweets more than once every few weeks.
2. If you want your kids to eat right, teach them how to cook. School Food Trust research has shown that children who begin to learn the basics of cooking at the age of 4-8 are more intelligent in their future food choices than others of their age.

Warnings

• Fancy diets are not good nutrition. Don't follow popular eating patterns like low-carb diets. Instead, use whole grains when cooking and avoid processed foods.

The desire to improve the quality of life is a normal desire of a reasonable person. The first thing to start with is a healthy diet based on the correct distribution of calories, taking into account the compatibility and environmental safety of products.

What is proper nutrition

The goal of proper nutrition is to:

• to supply the human body with a sufficient amount of nutrients so that all vital systems work normally, the person remains vigorous and active;

Attention! Any strict restrictions (including fasting) lead to stress. You can arrange a fasting day once a week, but in no case exhaust yourself with hunger.

• the daily menu brought gastronomic joy and a sense of fullness;
• the energy balance was maintained (the correct ratio of the amount of consumed and consumed calories is necessary - depending on whether you want to lose weight, gain weight or leave the weight parameter unchanged);
• slow down the aging process at the cellular level (healthy nutrition differs from the "usual" one in that high-quality and natural products become priority - with a complete rejection of various synthetic substitutes);
• correct some diseases (as an example - excluding sugar against diabetes, avoiding marinades and smoked meats against gastritis, a diet rich in calcium to strengthen bones, etc.).

Basic principles of healthy eating

There are general principles that underlie proper nutrition, regardless of age, gender and type of human activity. Each of these principles contributes to the final positive result.

Meal frequency

Make a menu for a week in such a way that the body receives food in fractional parts every day, at least 3 times a day. The 5-day option is considered optimal;

Attention! With the frequent intake of food into the stomach, digestion is tuned to a gentle mode - the organs work without tension, easily coping with each next portion of the material.

Regularity

Let all the items on your menu be implemented by the hour - at about the same time every day. And so all week. This approach tunes the stomach to release the right amount of digestive enzymes in a timely manner.

Adequacy

Avoid overeating, but at the same time, do not starve yourself for "great goals." Think about your diet so that you never feel hungry. It is a well-known fact that people who are hungry often start gaining weight quickly after their diet is over;

Attention! An organism that is starving for food is in a state of stress, therefore it automatically adjusts itself to create energy (and, therefore, fat) reserves.

Balance

There should be harmony in everything. Divide your fat, protein, carbohydrate, water, and salt intake over the week. Do not try to "fulfill the plan" for the amount of food. Emphasis on uniformity and reasonable protein / fat / carbohydrate ratios (PFC).

Also, always remember about calories. It is not visible from the outside, but each product, when it enters the diet, is a supplier of a certain amount of calories. An excess of them will lead to an increase in fat reserves. The disadvantage is the depletion of the body.

Attention! People who are actively involved in sports or get a lot of physical activity should not underestimate the amount of daily calorie intake.

According to scientists, the daily calorie requirement:

Only the most useful

The diet of proper nutrition should include only good-quality foods. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write yourself in a prominent place a set of basic rules:

• reduce the amount of fried, smoked, pickled food;
• preference - stewed and boiled food, as well as steamed;
• eat every week as many fruits and vegetables as possible, and if possible raw. After heat treatment, fruits and vegetables lose the lion's share of nutrients.

Attention! The benefits of plant fiber are unparalleled as a natural colon cleanser. The body gets rid of toxins and carcinogens, which cannot be avoided in today's ecology.

How to create a healthy menu for the week

Start preparing the menu for the week in advance. You probably have your favorite foods, but try not to repeat the same meal more than once every 3 days. Invent new recipes to achieve variety.

First, choose any example from the list of recommended meals for one day, calculate the calories. After that, go ahead, write down the diet for the whole week (then for a month). Here are some indicative meals to get you started planning.

Breakfast

Take any example from the list or modify it:

• buckwheat, millet, rice, oatmeal, wheat, barley porridge - cook the dish in low-fat milk or in water, season with vegetable oils;
• a handful of nuts (various varieties, both individually and in the form of mixtures);
• steamed dried fruits (no more than ½ a standard bowl for 1 reception);
• yogurt, kefir, whey with berry juice - 1 glass;
• whole grain bread (110-135 g per meal);
• low-fat cheese 3-4 slices;
• a slice of salted fish;
• vegetable salad with fresh herbs;
• fruit salad;
• cottage cheese with low-fat sour cream;
• yogurt;
• omelet from 3 chicken or 5 quail eggs.

Attention! The diet should include items corresponding to the calorie table and the ratio of BZHU.

Healthy food for lunches

• fresh fruit - apple, pear, a couple of kiwi, citrus fruits (orange, tangerines, ½ pomelo), banana;
• dark chocolate - no more than 25 g;
• kefir or yogurt - 1 glass;

Attention! Add a spoonful of mashed fresh berries, homemade jam or honey to kefir or yogurt. This will add sweetness and diversify the assortment of dishes.

Lunches on your menu

Your diet will be quite varied if the following dishes appear on the lunch menu:

• durum wheat pasta;
• low-fat cheese for dressing pasta;
• vegetarian pizza;
• vegetable cream soups (tomato, onion, vegetable) seasoned with rye bread croutons;
• lean meats (chicken breast, turkey fillet, veal, lean beef);
• stewed vegetables (cauliflower and cabbage, carrots, zucchini, bell peppers, onions, celery, beets);
• soy meat goulash with the addition of low-fat sour cream and flour for gravy;
• boiled or baked fish in the oven;
• low-fat lasagne (for example, mushroom, vegetable, or mixed);
• vegetable soup with lean meat (shurpa);
• legumes stewed in water (lentils, beans, peas);
• fresh vegetable salads;
• boiled seafood (squid, shrimp).

Snacks

Try to plan 5 meals a day throughout the week. An afternoon snack takes on part of the load from the upcoming dinner, thereby unloading the body and reducing the load on the digestive tract.

Interesting options:

• natural juice from vegetables, fruits or berries - 1 glass;
• a handful of steamed dried fruits;
• curd with jam;
• sweet yogurt;
• buckwheat, rye or rice cakes 2-3 pcs.;
• low-fat cottage cheese with fresh chopped herbs;
• some fruits (grapes, plums, apricots, peaches);
• uncooked nuts.

Dinners

It is desirable that the evening menu contains as little animal proteins as possible. Preference for dishes such as:

• cottage cheese casseroles, cheese cakes;
• vegetable casseroles with low-fat cheese in the oven;
• vegetable salads, it is possible with the addition of seafood;
• some boiled chicken white meat or a slice of steamed fish;
• light omelet from 2 chicken eggs with vegetables;
• chopped fresh herbs;
• olives, olives;
• boiled or steamed brown rice;
• pancakes made of vegetables, sometimes with mushrooms;
• kefir, yogurt - 1 glass;
  a couple of slices of black bread.

Menu for one week for a girl

And here is a good example of a balanced diet for the week for girls and young women. This category is most concerned about their diet, since it directly affects the state of appearance.

It is girls who are worried about cellulite (girls are not yet threatened by it, older women are no longer worried about, and men are not at all concerned). What should you eat all week in order to maintain both internal health and external beauty?

Attention! Cellulite occurs as a result of lipid metabolism disorders. Eat as little animal fat as possible. Against this background, drink 1.8-2.5 liters of clean water per day.

Monday

• cocoa with sugar and milk - 1 glass;
• unsweetened cheesecakes or cottage cheese casserole;
• dried fruits - 1 handful.

Lunch:

• fresh berries (150-200 g) - raspberries, currants, gooseberries, strawberries, etc. at your discretion;
• whipped cream 100 g;
• black tea with honey - 1 glass.

• seafood soup with vegetables;
• boiled brown rice;
• a piece of fish, steamed or in the oven in foil;
• sweet corn 2-4 tbsp. l .;
• you can drink ½ glass of dry wine.

• oatmeal cookies or light biscuit with the addition of bran;
• fruit juice (oranges, tangerines, kiwi, pineapple, etc.).

• vegetable salad;
• a piece of dietary meat cooked on the grill or in the oven (rabbit, turkey, chicken);
• tea from currant leaves with honey.

Tuesday

• milk porridge - millet or rice;
• Cup of coffee;
• bran crispbread;
• 2-4 slices of low-fat cheese.

Lunch:

• citrus juice;
• crackers or whole grain biscuits;
• sweet curd or yogurt.

• thick borscht in meat broth;
• sour cream for dressing 1 tsp. or st. a spoon;
• stewed potatoes with meat;
• vegetable mixture (green peas with onions or olives with bell peppers);
• Rye bread;
• a glass of any tea.

• dried fruits with nuts;
• cocoa with low-fat milk (you can do it without sugar, since dried fruits will give you enough sweetness).

• light meat salad (vegetables, a little boiled white chicken meat, chopped greens);
• green tea with honey.

Wednesday

• coffee or tea - 1 glass;
• fruit and curd casserole;
• buckwheat bread with jam.

Lunch:

• dried fruits;
• sweet curd.

• canned stewed meat;
• a side dish of vegetables or legumes;
• green salad;
• Rye bread;
• tea or fruit juice.

• tomato juice;
• 1-2 crispy slices;
• 3-4 slices of cheese.

• a piece of steamed fish;
• stewed cauliflower and cabbage with tomatoes;
• brown or red rice;
• lemon balm tea with oregano.

Thursday

• boiled buckwheat with mushrooms;
• 3-4 slices cheese;
• tea with milk;
• crackers.

Lunch:

• yogurt with a fat content not higher than 6-11%;
• fresh fruits (banana, pear or apple, kiwi or grapes);
• green tea.

• Rye bread;
• vegetable stew (green beans, beets, potatoes, zucchini, tomatoes, green peas, bell peppers, cabbage);
• a piece of turkey baked in foil;
• cocoa with low-fat milk and honey.

• berry compote;
• light biscuit or oatmeal cookies.

• low-fat cottage cheese with herbs;
• a glass of cocoa or tea;
• a handful of dried fruits.

Friday

• oatmeal in milk;
• fruit salad (banana, apple, nuts, tangerine, kiwi);
• Cup of coffee;
• a handful of nuts.

Lunch:

• 20 g of dark chocolate;
• green tea;
• yogurt.

• pea soup with chicken giblets;
• mashed potatoes;
• chicken or rabbit cutlet;
• greens, any vegetable salad;
• tomato juice.

• cheese 2-3 slices;
• dried fruits compote;
• crispy crackers 2-3 pcs.

• Steamed fish;
• vegetable stew;
• kefir or yogurt;
• black bread.

Saturday

• omelet with mushrooms;
• bran or black bread;
• fresh vegetables in slices (tomatoes, bell peppers);
• cocoa with milk or coffee with honey.

Lunch:

• sweet curd;
• fresh berries;
• kefir or yogurt.

• fish soup;
• brown or red boiled rice;
• fresh vegetable salad;

• biscuit or marshmallow (1 pc.);
• fresh fruit juice;
• oatmeal cookies 2-3 pcs.

• steamed vegetables (broccoli, cauliflower, carrots, green beans, etc.);
• boiled pasta made of durum flour;
• a slice of steamed lean meat or light fish;
• green tea.

Sunday

• oat, millet or barley groats, boiled in low-fat milk;
• fresh berries;
• kefir or yogurt;
• Cup of coffee.

Lunch:

• dark chocolate 20-25 g;
• crispy slices 2 pcs .;
• raw coarse bun;
• fruit juice.

• chicken soup;
• stewed vegetables with garlic;
• hard cheese 2-3 slices;
• tomato juice.

• a handful of nuts;
• fruit salad;
• Whipped cream with jam or berry syrup

• stewed fish;
• fresh vegetables in the form of salad or sliced;
• brown rice or pasta made from coarse flour;
• herbal tea (mint, oregano, thyme).

No matter how carefully your menu is, remember about additional measures to promote health: adequate sleep, physical activity, positive thinking. As for the nutritional system, you need to monitor its effectiveness, control weight and other vital signs. If you feel better, then you are moving in the right direction.

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Human health to a very large extent depends on what he eats. It is food that can increase immunity, performance, quality of life and push back the barrier of old age. But only proper nutrition can cope with all this.

The daily diet must be balanced. This means that it must include all the substances necessary for the body: fats, carbohydrates and proteins.

In order for food to be complete, it is necessary to observe the approximate ratio of its components per day:

• proteins - up to 20%,
• fats - up to 25%,
• carbohydrates - 50-60%.

During physical work or sports, protein intake should be increased to 40% of the daily diet.

Here are some "postulates", or recipes for further correct actions, without the observance of which we can not talk about proper nutrition.

1. In order to have good health, you need to eat fruits and vegetables every day: they have a sufficient amount of vitamins and microelements. In addition, their fiber is able to increase the body's metabolism, cleanse it of toxins and is useful for the digestive tract. Vegetables, fruits, and berries should preferably be eaten raw.
2. On drinks: it is recommended to drink at least 1.5 liters of clean water from under the filter per day. And various juices, teas, compotes and other liquid food should make up another 1 liter.
3. And what is very important: with proper nutrition, it is very necessary to prepare dishes correctly. If the food is boiled, steamed, baked, then the food will become healthy. And when frying, if it cannot be avoided, you must use olive oil, and the process should not be long. In any case, the digestion of food should not be allowed, because then the food will not be tasty and healthy.
4. The most correct nutrition is varied. In order for the body not to get used to the same food and get the full amount of fats, proteins, carbohydrates and vitamins, it is necessary to diversify the diet.
5. Healthy eating - 3-5 meals a day. If there is no opportunity to fully eat, for example, due to the work schedule, then the food should be prepared at home in advance. Such a diet will not allow you to overeat, which will have a positive effect on your health. For proper psychological well-being, you can arrange "rest days" from healthy food 1-2 times a month to relieve the nervous system.
6. And it is important to thoroughly chew each piece of food while eating, so as not to spoil your stomach and health in general. It is necessary to chew at least 20 times. As the saying goes, he who chews for a long time lives a long time. And no recipes for dishes will help if the person himself does not help himself.

From the table you can see which products should be preferred and which ones should be discarded.

This information and the list of recommendations below will help you create simple recipes for proper nutrition for every day and for the holidays.

What foods contain the right proteins	Fish and seafood, dairy and dairy products, poultry, lean meat, egg whites.
What foods contain useful complex carbohydrates	Rice, buckwheat, durum wheat pasta, legumes, cereals, coarse bread.
Fiber-containing foods	Vegetables, fruits, nuts, legumes, grains.
Foods containing healthy vegetable fats and omega-3 fatty acids	Fish, vegetable oils, dried porcini mushrooms, lentils, potatoes, garlic.
Foods containing unhealthy animal fats	Fatty meat, fatty dairy products.
Harmful foods and drinks	Sausage, sausages, fatty meat, margarine, pastries, alcohol, soft drinks, smoked meats, mayonnaise, fast food, all sweets, energy drinks.

Sample menu for the day

You can create recipes for healthy dishes yourself based on our sample menu.

• For breakfast, you can eat egg whites, cooked in the microwave or in a pan, but without the yolks. Then - oatmeal or any other, drink a glass of low-fat milk or yogurt.

• Lunch should be hearty: main courses can be prepared with a great variety. For example, boiled rice or buckwheat, durum wheat pasta, chicken or turkey fillets. A salad of fresh vegetables will come in handy.
• The afternoon snack is light, any fruit or vegetables will do.
• For dinner, you can make a vinaigrette or vegetable stew, boil fish or steam it.

Every housewife is rich in recipes for proper nutrition for every day. But over time, they are forgotten. Maybe our selection will allow you to remember the forgotten or present new culinary recipes? And the hostess will not puzzle over what to cook today so that it is tasty and healthy.

What can you cook for breakfast?

Simple recipes for proper nutrition are very easy to learn. You just need to either remember the forgotten, or take something new into your piggy bank.

The main thing is to want to comprehend this new

• Low-fat milk - 1 l
• Corn groats - 1 tbsp.
• Oil drain.
• Salt - a pinch
• Sugar tastes

Rinse the groats, pour into a slow cooker, put oil, salt, sugar. Pour in milk and cook in the "Milk porridge" mode until the end of cooking.

Delicious and healthy lunch dishes

• Carrots - 2-3 pcs.
• Onion - 1 pc.
• Potatoes - 2 pcs.
• Rust oil - 1 tbsp. l.
• A pinch of salt, curry, dry ginger
• Cream - 200 ml
• A decoction of vegetables or meat - 3 tbsp.

Chop the onion and simmer in oil until soft and transparent. Wash the carrots and, after peeling, cut into small pieces.

Peel and chop the potatoes.

Cook vegetables in broth until soft. Add spices, salt and fried onions to them.

Remove the saucepan from the heat and let the vegetables drain. Then use a blender to puree and add cream. Put it back on the fire and let it boil. This tasty and healthy dish can warm you on an autumn or winter day with its cozy color.

Bulgarians love him dearly, although he is cold. It is low in calories, but quite satisfying. You can cook it in a few minutes. What is the name of this mysterious "stranger"? This is famous

soup "Tarator"

• Medium fresh cucumber - 2 pcs.
• Fat-free kefir - 1 tbsp.
• Garlic - 1 clove
• Ground walnuts - 2 tsp
• Finely chopped greens (cilantro, parsley) - 1 tbsp. l.

Peel the cucumbers, cut them into small cubes or cubes. Pour with kefir, add finely chopped garlic and nuts, herbs, lightly salt. Mix all the ingredients and let the dish stand for five minutes to fully develop the aromas of the spices. If it turns out to be thick, then it will not be superfluous to add ice or very cold water before eating.

Both for lunch and dinner are always good!

Healthy eating recipes do not always involve expensive food - for this they are especially valuable. Sometimes you can make a real masterpiece from ordinary products purchased at the supermarket, which can become your signature dish.

• Buckwheat - 1.5 tbsp. (300 ml)
• Dried porcini mushrooms - 0.5 tbsp.
• Onions - 1 pc.
• Olive or sunflower oil - 2 tbsp. l.
• Celery (dry root) - 1 tsp
• Salt tastes

Wash dry mushrooms in warm water. Grind if necessary. Pour into a saucepan. Pour in three glasses of water and leave overnight.

Remove the mushrooms and place on a sieve. But do not pour out the water, but heat it over medium heat, do not boil.

Pour buckwheat and mushrooms into a saucepan, add celery, salt, pour mushroom infusion. The liquid should be 4-5 cm higher than the cereal. Boil buckwheat with a strong boil for 10 minutes, then 10 minutes on a smaller fire.

Chop the onion finely and quickly fry until golden brown in oil.

When buckwheat is cooked, add fried onions to it without stirring. Wrap the pan so that the buckwheat comes warm (15-20 minutes). Before serving, buckwheat must be carefully mixed with onions. This delicious dish will go well with freshly squeezed orange juice.

• Boiled rice - 150 g,
• Peas (canned) and corn - half a glass each,
• Sardines (canned) - 190 g,
• Cucumber, green onion, parsley
• Pepper and salt taste

Chop the cucumber beautifully. Divide the sardines into small pieces and stir in the rice. Finely and finely chop the parsley and green onions. Stir all ingredients.

• Hard cheese 150 g
• Corn (canned, canned)
• Raisins - a handful
• Garlic - clove
• 1-2 tbsp. l. homemade mayonnaise

Cut the cheese into cubes, add the corn. Chop the garlic and add to the cheese and corn. Pour the raisins with boiling water, steam for five minutes, then drain the water and add the raisins to the salad. Season the salad with homemade mayonnaise and serve!

Recipes for children

For children in childhood and adolescence, tasty and even more healthy food is especially important. During this period, its growth is very active, it grows and builds up muscle mass, all organs develop in it, including the skeleton.
Children and teenagers should eat at least four times a day. Nutrition recipes for kids need to be special.

Of course, not all children can eat in the morning, so breakfast for the child should be light and pleasant. The optimal breakfast for a child can be porridge, cottage cheese, omelets with various tasty additives. The child should have a snack before lunch. If he does not have lunch at school, parents should give him nuts, fruits, a sandwich with cheese or boiled meat, juice.

A healthy lunch for a child after he comes home from school must necessarily consist of soup, meat or fish with a side dish. It can be boiled or stewed vegetables, legumes, durum wheat pasta or mashed potatoes.

Your child's dinner must be hot. This can be fish or lean meat with a vegetable or rice garnish.

Of course, children need milk protein, the norm for a student is two glasses of milk, yogurt or kefir per day.

Potatoes - 4 pcs.

Greens - 50 g

Minced meat - 200 g

Chicken egg - 1 piece

Chopped crackers - 3 tsp.

A pinch of salt, black pepper.

Break an egg into the minced meat, put bread crumbs, add salt and pepper. Knead the minced meat until smooth and shape into balls about the size of a walnut.

Peel the potatoes, chop medium-sized. Put potatoes in two liters of boiling water and cook for about 15 minutes, pre-salting. Put the meatballs in the broth, continue cooking for another 10 minutes.

Remove the saucepan from the heat and let the soup steep for 10 minutes. Serve it with fresh herbs.

Delicious recipes for the holiday can become a favorite for both adults and children.

Prunes in batter

Prunes - 10 pcs.

Sour cream - 30 g

One egg white

Oil drain. - for lubrication

Flour - 2 tbsp. l.

Sugar tastes

Soak the prunes. When it becomes soft, remove the pits. Mix flour with sugar and sour cream. Beat the protein into the foam and gently, with movements from bottom to top, add into the mixture. Grease a frying pan with oil, then put prepared and dried prunes on it. After that, gently pour it with batter, put the pan in the oven for baking until golden brown.

Proper nutrition is the key to family health

The rules of healthy eating need to be constantly dealt with - they are not as complicated as it might seem.

This should be a good habit, not a weekly diet.

Moreover, all that is required of you is the desire to cook healthy and tasty food from healthy products, but to cook correctly. And this is not difficult. We must not forget that the health of your loved ones depends on you. Enjoy preparing delicious and healthy food!

We attach a very useful video below on how to eat right.

If you find an error, please select a piece of text and press Ctrl + Enter.

Everyone who strives for an ideal figure should understand that by eating everything, it will not be possible to become slim and beautiful. You don't have to be on a strict diet every day. For weight loss and effective weight loss, it is enough to adhere to a healthy lifestyle and the principles of proper nutrition.

At the heart of PP is the counting of calories and BJU (proteins, fats, carbohydrates). The healthy menu includes simple, tasty and healthy meals. The main thing is to choose the right recipes, to have the necessary products on hand, to choose a cooking method. Nutrition recipes are not only suitable for a balanced diet, they can be prepared for breakfast, lunch or dinner for the whole family.

With proper nutrition, you should eat often, but in small portions. It is very important to choose the right products that go well with each other. If there is something incompatible, it will affect the work of the digestive tract. They switch to PP gradually. Introduce new products little by little. Don't get hung up on fighting calories. The sufficient daily norm is the volume of c. But if you do strength training, go to fitness and lead the most active lifestyle, the standard may be changed.

Always read the list of the products you buy. They should contain as little sugar, its substitutes, fats and various preservatives as possible. PP does not mean radical rejection of sweets. The body needs glucose and endorphins, but baked goods and desserts can be made to benefit your figure. It is imperative to give up:

• carbonated sweet drinks;
• semi-finished products;
• fast food;
• mayonnaise;
• bakery products made from white flour varieties;
• shop sweets (cookies, sweets, buns).

A healthy diet should be balanced. The most important thing to understand is that PP is not a diet, it is a way of life, its new style, which must be adopted for oneself. Never starve yourself. The rule "do not eat after 6:00 pm" is outdated for a long time. The last meal should be 2-3 hours before bedtime. So if you go to bed at midnight, you can have dinner at 21:00. One condition is that the food should be light, check out the calorie content of the dish.

It is necessary to cook PP dishes steamed, in a slow cooker, in an oven. Eliminate frying in a pan. If you need to fry something, use a few drops of olive oil, not sunflower oil, but it is better to buy a frying pan with a Teflon or ceramic coating and cook without fats at all.

The first half of the day

Time before lunch is ideal for taking complex carbohydrates and fiber, i.e. cereals, vegetables, flour products (but only from durum wheat, oats, bran). An excellent solution would be one that can be served with sweet and vegetable fillings. Such food takes a long time to digest, gives energy and strength.

What to cook for breakfast for yourself and the children, so that the morning meal is beneficial, everyone who has switched to the PP thinks over. We offer several recipes for healthy breakfasts, which will not be difficult to prepare step by step from a photo.

Squash muffins

To prepare this delicious dish at home, you will need:

• zucchini - 600 gr;
• egg - 2 pcs.;
• whole grain flour - half a glass;
• garlic, herbs and spices to taste.

1. Wash the zucchini, peel and grate.
2. Add the remaining ingredients to the zucchini mass, mix.
3. Put the dough into parchment molds, bake in the oven for half an hour at a temperature of 200 degrees.

Banana Pancakes

Fans of desserts will not remain indifferent to banana pancakes. To make them you will need:

• 3 bananas;
• 1 egg;
• 1 tbsp. fat-free kefir;
• 1 tbsp. corn or oatmeal.

1. Peel the bananas, knead with a fork.
2. Add kefir and eggs, beat with a blender.
3. Add flour to the mixture, mix the dough thoroughly.
4. In a dry frying pan or wiped with olive oil, fry the pancakes on both sides until they are golden brown. Serve warm.

Protein pancakes

To please yourself and your loved ones, prepare inexpensive but healthy protein pancakes in the morning. To do this, you need:

• 200 grams of low-fat cottage cheese;
• 2 tbsp. l. oat flour or bran;
• 150 ml of milk;
• 3 egg whites;
• stevia or honey.

1. We put all the ingredients in a bowl, beat with a blender.
2. Fry in a pan without oil.
3. Serve with fruits and berries for herbal tea.

Oatmeal or buckwheat porridge is also perfect for breakfast. The cooking time for each dish does not exceed 20-30 minutes. Breakfasts have the highest calorie content, because you need to charge the body with strength and energy for the whole day.

Afternoon

Lunch is the second course time. Soups and salads are a great option. When planning your menu for the week, be sure to take note of the following lunch options.

Chicken with beans

Such a dish is a complete lunch, after which you can drink a glass of juice or a cup of tea. You can use turkey as an alternative to the main ingredient. To prepare it, take:

• chicken fillet 350-400 gr;
• beans 450 gr;
• Cherry tomatoes;
• pesto sauce;
• spices to taste.

1. Grease the pan with olive oil, fry the peeled chicken breast with spices on it.
2. Soak the beans in water for 4 hours in advance, then simmer in a saucepan, adding tomatoes and pesto sauce.
3. We combine all the ingredients and simmer over low heat for another 5-7 minutes.

Beef cutlets

For cutlets, you need to take a piece of meat (500 g) and cook the minced meat yourself. It is better not to take store counterparts. In addition to beef, you will need:

• skim milk - 70-100 ml;
• onions - 1-2 pcs;
• salt and pepper to taste.

1. Peel the onion, cut it into large pieces and put it in a blender bowl.
2. Add milk and whisk.
3. Salt and pepper the minced meat, add the onion mixture. Mix everything thoroughly.
4. We form the patties, put them on a baking sheet covered with parchment and send them to the oven for 45 minutes at 180 degrees.

Baked fish

Fish is a source of protein and trace elements. Choose low-fat varieties. Alaska pollock would be an excellent solution. To make delicious and juicy fish recipe PP, you will need:

• 6 pcs. pollock fillet (total weight about 500-600 gr);
• a quarter of a lemon;
• 5 tbsp. l. apple juice;
• 1 onion;
• salt and pepper.

1. We wash the fish fillet, dry it, rub it with salt and spices, sprinkle with citrus juice.
2. Put fish fillets in foil greased with olive oil, sprinkle with half rings of onion on top, pour with apple juice.
3. We wrap the fish and put it in the oven, preheated to 200 degrees for 40 minutes.

You can serve the dish with baked vegetables - broccoli, cauliflower, zucchini, eggplant.

Before bedtime

Food at night should be light and low in calories. For dinner, it is best to eat low-fat cottage cheese, salad, seafood (boiled squid, steamed fish), omelet without yolks, fish meatballs. The list goes on, the main thing is to grasp the essence and adhere to the general rules of the PP. We offer salad recipes that will be a great dinner for you.

Radish salad

Cut the radish and carrots into strips in equal proportions. Add a clove of garlic, a handful of chopped walnuts, sprinkle with lemon juice and olive oil, salt and pepper, mix and use.

Salad "Vkusnyashka"

You can prepare a delicate and delicious salad in 10 minutes. To do this, take 100 grams of celery and cucumber each, cut into cubes. We also cut two boiled eggs and add to vegetables. 50 grams of low-fat cheese three on a grater. Cut greens, garlic if desired. Salt and season with low-fat sour cream.

Beet salad

For cooking, you need to take 100 grams of boiled beets, carrots and cucumbers. We rub all the ingredients on a grater, salt, pepper, add herbs and olive oil. The salad is ready and ready to be served.

Snacks

The issue of snacks always occupies a special position in the discussions and rules of sports, separate or other type of nutrition. Snacks are needed, they are often called second breakfast and afternoon tea. However, the main thing is to have the right snack. Food should be easy to digest and have a small portion. Excellent snack options include:

• smoothies;
• fruit;
• a serving of low-fat yogurt;
• fried chickpeas;
• dried fruits;
• vegetable casserole, etc.

Also watch the video:

Proper nutrition can be used not only for weight loss, but also for gaining muscle mass. This is important for strength athletes who are building muscle. In their case, the emphasis should be on proteins, not.

It will be difficult to compose a PP menu for a month. Plan your diet for the week first. When you get used to it and learn how to choose the right meals in accordance with the time of day, calories and other parameters, you can complicate the task.

Don't forget your dietitian advice, exercise, drink plenty of water, go for walks in the fresh air, and avoid stress. Only an integrated approach guarantees you good health, youth and beauty for many years.