Menu for every day with proper nutrition. Healthy nutrition menu for one day

This issue should be resolved step by step and slowly - in this case you will have excellent result, which you will receive without any problems. The first thing you need to do is make approximate menu, then you need to estimate the cost of all products, and then draw up the final set and start purchasing. Using this principle, you will solve your problem much faster, because you will perform all actions rationally.

Count on the fact that it is impossible to go to the store once and stock up for the week. Many products tend to deteriorate, these include:

most dairy products.
vegetables fruits.
bakery products.

How to save time in the evening?

Let us immediately note that in our article we will not touch upon breakfasts, because they are prepared quite quickly, and their volume is always smaller. As for lunches, we won’t stop here either, because we often take our main meals while working. Our method will allow you to plan your evening time. For example, we have meat: we can defrost and marinate it tonight, and cook it tomorrow.

You won't have occasions when you urgently need to run to the store for groceries, because dinner and necessary components were prepared for him earlier. You will regain much more strength while sitting at home, and also save some money. Just prepare what you have in mind and don’t sit bowing your head in despair. Of course, you can change your menu slightly, but try not to deviate too much from your planned diet.

How to properly create a balanced menu

To balanced diet entrenched in the family, you need to be able to draw it up, based on basic principles. Always pay attention to seasonality and remember what plants are on the shelves at a given time. Try making new dishes using the same set of ingredients. See which ones your family loves the most and cook them more often. The list of favorite dishes can be written out in a separate notebook.

What you should not forget about when compiling:

take into account the preferences of other family members, do not forget about the family budget.
Look in all the closets and make a list of the products that are available.
Don’t forget about guests who may show up unexpectedly and prepare a separate list of groceries and dishes for them.
To slightly reduce waste, you can take advantage of promotional offers that are often found in supermarkets. Very often you get the chance to buy an expensive product at an affordable price. Thanks to this, the list of your dishes will be replenished, and your diet will become more varied. Consider the seasonality of various products, the prices of which vary greatly.

How to make the right list?

We have prepared for you a list of products that must be included in the diet of any healthy person:

milk and other similar products.
various types of meat, seafood.
vegetables and fruits are a must.
eggs - both chicken and quail.
various cereals.
tea and coffee, various sweets.
Use spices in your diet - they will give dishes a special piquancy.
bread products.
As a reserve, have canned food on hand, with which you can prepare many dishes.
other products are individual for each person.

Where and how is it more convenient to create a menu?

The easiest way is to write your diet on standard A4 sheets. Buy a folder with files for them - everything will look quite convenient and neat. One sheet will be enough to contain a week's ration. The second side can be filled with a list of products that will be needed during a particular week. Thus, after sitting for some time, you can create a menu for a long period: six months or even a year.

If you are good with electronics, you can create a menu electronically. In unexpected cases, it can be quickly edited. After compiling the menu, show the menu to your relatives, and do not forget to include selected dishes for each family member in the diet. If you do everything correctly, you will get very balanced menu.

Now let's move on to creating and introducing new dishes. As we previously reported, most of people are at work at lunchtime, but we still compiled full list menu, which includes 5 meals a day. We stopped in more detail at dinner.

If you prepare meat broth several times a week, you can quickly prepare an appetizing soup for the whole family. All you need to do is prepare the vegetables. There are many second courses that can also be made from meat or fish broth.

If you want to not only eat right, but also lose some weight, then the video below will help you with this:

Monday

Breakfast. Buckwheat with milk. Soft-boiled chicken egg. Coffee or tea of your choice.
Dinner. Vermicelli soup with chicken broth.
Afternoon snack. Carrot salad with celery. Sunflower oil as a dressing.
Dinner. Stuffed peppers (baked). Vegetable Salad. Fruit tea.
For the night. Light yogurt.

Pepper baked with vegetables

Ingredients:

sweet pepper 5 pcs.
onion 1 head.
celery 4 stalks.
hard cheese 125 g.
rice 100 g.
fresh champignons 0.2 kg.
refined oil.
seasonings and salt to your taste.

Preparation:

1.Put the rice on the stove, turn off the heat a little before it is completely cooked.

2.In the meantime, you need to fry the onions and mushrooms. Add chopped celery during the process.

3.Rinse the pepper under running water and cut lengthwise. Remove the seeds.

4.Mix rice with vegetables, salt and add seasonings. The rice should be discarded first.

5.Place the vegetable mixture into the pepper and decorate with chopped cheese and herbs. Place in the oven and wait for the dish to cook.

For tomorrow: Boil more rice than the recipe calls for to save time.

Tuesday

Breakfast. Kefir pancakes. Coffee or green tea.
Dinner. We boiled rice yesterday, and we also have chicken broth. We take a few crackers, herbs and you can cook soup.
Afternoon snack. Butter bun and jelly.
Dinner. Mashed potatoes with carrots. Baked fish. Vegetable salad.
For the night. Fruit juice.

Mashed potatoes with vegetables

Ingredients:

carrots 1 pc.
potatoes 0.6 kg.
pumpkin 0.2 kg.
butter 70 g.
milk 0.2 l.
green onion.
seasonings and salt to your taste.

Preparation:

1.Remove the peel from the vegetables and cut into small pieces. For of this dish you can use frozen pumpkin.

2.Put everything in a saucepan, fill with water and salt the assorted vegetables.

3.As soon as our vegetables are ready, we need to melt them butter in warm milk.

4. Drain the broth and crush the vegetables. Pour the milk mixture over them and stir. Add salt to your taste and place on the table. You can decorate the puree with green onions.

For tomorrow: Boil meat broth from fatty brisket.

Wednesday

Breakfast. Scrambled eggs with tomatoes. Cheese toast. Coffee or tea.
Dinner. Vegetable soup (broth is already ready). Radish salad.
Afternoon snack. Cottage cheese casserole.
Dinner. Roast chicken with potatoes. Tomato salad.
For the night. A glass of fermented baked milk.

Roast chicken

Ingredients:

chicken carcass about 2 kg.
medium-sized potatoes - 3 pcs per person.
onion 2 pcs.
carrots 2 pcs.
butter.
garlic 2-3 cloves.
seasonings, salt, freshly ground pepper to your taste.

Preparation:

1. Divide the meat into portions and place in a baking dish. We pre-lubricate it with refined oil. Add chopped onion and garlic to the mixture.

2. Peel all the vegetables, cut into small pieces and add to the meat.

3.Add the necessary seasonings and salt.

4. Place the dish in the oven for 50 minutes. Readiness depends on many factors, so sometimes it will take a little more than an hour before the oven turns off. If you add tomatoes to the roast, you get a great sauce.

For tomorrow: boil potatoes, carrots and beets, 2 pieces each. everyone.

Thursday

Breakfast. Oatmeal with grated chocolate. Sandwiches with liver pate. Coffee or tea.
Dinner. Potato soup with peas. Apple with honey. Compote.
Afternoon snack. Fruit jelly.
Dinner. Marinated fish (mackerel or herring). The vinaigrette.
For the night. Milk 1 glass.

Appetizing vinaigrette

Ingredients:

vegetables (potatoes, carrots, beets), which we boiled in advance.
green peas 1 b.
sauerkraut 100 g.
barrel cucumber 3 pcs.
onion 1 head.
mustard 2 tsp.
greenery.
olive oil 55 g.
lime (juice).

Preparation:

1.Vegetables should be cut into small cubes. Their size should be approximately the same as a pea.

2. We also chop the cabbage and cucumbers as finely as possible. The salad will be more attractive if everything is chopped finely and neatly.

3.Mix mustard with olive oil and juice, add the resulting sauce to the vegetables.

4.Before you put the vinaigrette on the table, be sure to garnish with herbs. The salad goes well with black bread.

For tomorrow: You need to boil the broth from champignons and porcini mushrooms.

Friday

Breakfast. Toast with boiled meat, tomatoes and cheese. Coffee or tea. Cookie.
Dinner. Mushroom soup with herbs and noodles.
Afternoon snack. Puff pastries with apple. Tea.
Dinner. Potato casserole. Cabbage salad. Juice.
For the night. Curdled milk.

Cabbage salad with mustard

Ingredients:

red cabbage 0.4 kg.
shallots 3 pcs.
greenery.
mayonnaise 100 g.
mustard with grains 1 tbsp.
pepper and salt to your taste.

Preparation:

1.Chop the cabbage in a way convenient for you. This can be done using a grater or food processor. If you don’t have anything on hand, then cut it into thin strips.

2.Make the sauce. Mix mayonnaise with mustard, add herbs. Next, add salt and pepper.

3.Chop the onion and pour boiling water over it. Try to cut it as thin as possible.

4.Combine the onion and cabbage and pour in the sauce. Place on the table along with the casserole.

Saturday

Breakfast. Cupcake is a small piece. Low fat milk – 1 glass.
Lunch. A few nuts.
Dinner. Pasta with seafood. Tomato. Water.

Afternoon snack. Bran bun with jam. Low fat milk 1 cup.
Dinner. Sweet pepper salad. Fried fish(Grilled). Vegetable side dish.

Sunday

Breakfast. Omelet with sweet pepper. Low fat milk.

Lunch. Cottage cheese 0.2 kg. apple.
Dinner. Sandwich with tomato and cucumber.
Afternoon snack. Several fruits (tangerines or apples).
Dinner. Boiled beef. Baked potatoes. Water.

Strict diets designed to lose excess weight significantly harm the body. Avoiding certain foods and a sharp decline energy value food allow quickly, but disrupt metabolism. That is why, after returning to the usual diet, there is a rapid increase in body weight, digestive problems and systemic disruptions in the functioning of the body. In addition, long malnutrition leads to a deficiency of vital microelements and vitamins. To lose weight correctly, you must adhere to the following rules:

Eat a varied diet. The diet must contain both proteins and fats with carbohydrates, as this will help maintain a balance of macro- and micronutrients. At the same time, the daily energy value of food should not exceed 1200 and 1600 kcal for women and men, respectively.
Maintain the correct proportions of fats, carbohydrates and proteins, while simultaneously increasing the consumption of vegetables (both fresh and thermally processed). This group of foods gives the body a lot of vitamins and fiber, which not only normalizes the functioning of the gastrointestinal tract, but also cleanses it.
Reduce the share to a minimum fast carbohydrates on the daily menu. They are the ones who ensure the growth of fatty deposits and provoke. Sugar, various desserts and sweets must be replaced with fruits.
Limit your fat intake. It is not advisable to completely abandon them, since both vegetable oil and butter contain various valuable micronutrients. However fatty varieties meat or better replace with lean ones.
Consume enough fermented milk products. They are rich necessary for the body calcium and contain a lot of protein, but you need to choose kefir and cottage cheese with low content fat
Follow the regime. Rare and heavy meals lead to a slowdown in metabolism. To speed up your metabolism and activate the process, you need to eat small portions every 3-4 hours. This will also reduce the volume of the stomach and speed up the onset of the feeling of fullness.
Reduce the amount of salt you consume. There is already enough of it in food, and excess sodium chloride leads to many diseases.
Cook correctly. That is, completely abandon frying foods in favor of stewing and steaming.
Avoid alcohol. Alcohol is a source of “empty” calories, especially if you combine libations with large meals.
Drink plenty of fluids. Priority should be given clean water, tea and coffee without sugar, as well as natural juices and berry compotes. In the latter case, sugar should be replaced with artificial sweeteners.

The listed principles must be adhered to constantly, then excess weight will quickly leave and is guaranteed not to return. Diet restrictions don't mean complete refusal from gastronomic pleasures. The sample menu with recipes below allows you to eat very varied and tasty.

How to plan your menu correctly

First of all, you need to pay attention to calorie content of foods. The article provides a sample weekly menu, the daily energy value of which does not exceed the recommended norm. When making your own diet, stick to the restrictions.

In addition, you need to eat every day sufficient quantity different types food. A large proportion of the diet should be fruits and vegetables. They provide replenishment of the body's vitamin and mineral reserves and are rich in fiber, which gives a feeling of fullness.

Near quarters healthy daily menu is squirrels. It is optimal to use dairy products as their source, as well as lean fish and meat.

You need to eat about the same amount cereals and legumes. They saturate the body with energy because they are absorbed slowly. Besides, complex carbohydrates are not deposited under the skin as fat.

The last point is the importance of fractional meals. Sample menu for a week consists of 4 meals, however, between them it is useful to eat an apple or a small handful of dried fruits. This will prevent hunger and activate your metabolism.

Sample menu for one week with recipes

Below are several recipes for delicious and very healthy dishes for weight loss. In case if accurate description There is no finished product, you need to eat the amount of food recommended by nutritionists. For porridge as a side dish or an independent dish is it 150 g, for soup – 250 ml, for fish and meat – no more than 120. You can eat about 200 ml(a glass of kefir, for example). Concerning vegetables, then they can be used practically in unlimited quantities.

Monday

On prepare an unusual omelet with vegetables and cottage cheese:

2 eggs;
50 grams of spinach and low-fat cottage cheese;
spoon of oil (vegetable).

Mix eggs with a couple of tablespoons of water, cottage cheese and spinach preheated in oil. Cover the omelette and cook until done.

For lunch eat a serving of chicken broth with vegetables and noodles.

As an afternoon snack A glass of kefir and one unsweetened fruit (for example, kiwi) will do.

Have dinner You can have fish baked in the oven without oil and salt (cooked in foil with the addition of aromatic herbs) and a portion of cabbage salad with carrots and apples.

Tuesday

For breakfast cook millet porridge on water or milk, drink a glass of unsweetened tea or coffee.

For lunch you can make boiled beef with a side dish of rice:

a piece of lean beef weighing up to 1 kg;
half a glass of rice;
spices ( Bay leaf and a couple of black peppercorns);
dill and parsley;
small fresh cucumber;
spoon of soy sauce.

Cook it tasty dish You should start the day before by soaking the rice in water and leaving it in the refrigerator overnight.

The next day beef is boiled:

To do this, a washed piece of meat is poured cold water, is being cooked a couple of minutes after boiling, after which the fatty broth is drained.
The meat, cut into several large pieces, is again placed in water with a little salt and spices.
After 50 minutes of boiling add a bunch of greens and (without chopping), simmer for another 10 minutes and remove the finished beef from the broth.

Parallel boil the washed rice in 1 glass of water until it boils. Add to side dish chopped cucumber and soy sauce , stir. Cut a third of the boiled meat into pieces and eat with rice, and put the rest in the refrigerator. Beef can also be used to make sandwiches and salads.

Afternoon snack today it’s fruits and mineral water.

For dinner drink a glass of kefir and eat a serving of vegetable salad.

Wednesday

For breakfast make a couple of sandwiches with yesterday's boiled beef and circles fresh cucumber, make coffee.

Have lunch Maybe with lean cabbage soup.

For afternoon tea make dietary cheesecakes:

1 egg;

2 tablespoons of semolina;

a little vegetable oil.

After making the dough from eggs, cottage cheese and semolina, form several small cheesecakes and fry them in oil until golden brown. You can add a spoonful of honey when serving.

For dinner today – boiled fish and fresh vegetables.

Thursday

Breakfast– a portion of buckwheat porridge with water, tea with a sugar substitute and a piece of hard cheese.

For lunch Soup made from dried or fresh mushrooms is perfect:

Healthy eating: menu for the week , compiled taking into account daily requirement in biologically active substances, helps ensure all vital systems human body, brings gastronomic pleasure, helps prolong youth and health.

Important! Main difference healthy eating from various diets is the need to change the eating lifestyle, and not just limit the consumption of certain food groups for a relatively short period of time.

Such nutrition implies a conscious refusal of foods that are harmful to health. The same thing is offered, which shows the permitted products in great detail.

sweet carbonated water, energy drinks;
smoked meats, marinades and pickles;
chips and fast food;
mayonnaise and canned food.

Basic concepts of healthy eating

Following simple rules a healthy, nutritious diet can be achieved sustainably positive results: ideal weight, slim figure, good health.

Set of rules for healthy eating:

Breakfast is a must! Nutritionists recommend the most nutritious foods eat before 15:00, since metabolic processes are more active before lunch.
Eating 5 meals a day ensures gentle functioning of the digestive system.
Drinking glass warm water before each main meal.
Drink water accordingly daily requirement and not less than 1.5 liters.
Daily adherence to a meal plan facilitates the work of the stomach, allowing it to produce the necessary amount of juice necessary for digestion.
Balanced ratio of proteins, fats and carbohydrates in daily menu provide nutritional value food.
It is recommended to plan your evening meal at least 3 hours before bedtime.
The caloric content of food is of great importance, since eating high-calorie foods in large quantities leads to excessive obesity, while eating low-calorie foods provokes weight loss and exhaustion.
When compiling an optimal diet, it is necessary to take into account lifestyle, climate, type nervous system, age - all these concepts affect the speed of metabolic processes.
You can diversify the dishes you eat with the help of spices, herbs and seasonings.
Quality products subjected to minimal heat treatment most useful in creating a healthy diet.
Eating raw, boiled, stewed, baked and steamed foods.
Refusal of smoked, fried, pickled and salted foods.
Increasing consumption of plant foods, rich in fiber: vegetables, herbs and fruits.These products help to naturally cleanse the intestines of toxic substances, toxins and carcinogens.

Did you know? Planning and carrying out the 1st fasting per week promotes weight loss.

Diet healthy eating: menu for a week that promotes weight loss

A weekly menu that promotes weight loss should be optimally balanced and varied, which is why it can be called healthy.

Interesting! You can include your favorite dishes in the weekly menu, but they should be repeated no more than once a week.

An important point in maintaining a healthy diet is constant monitoring of weight and well-being.

The following example will help you create an optimal healthy eating menu for the week:

Monday

Breakfast: porridge seasoned with a handful of nuts and steamed dried fruits, boiled egg, cup of cocoa.
Lunch: 2 baked apples stuffed with cottage cheese and raisins.
Dinner: chicken soup, whole grain bread, a portion of low-fat steamed or boiled fish.
Afternoon snack: 1 glass of kefir, fermented baked milk or acidophilus.
Dinner: fresh vegetable salad seasoned with kefir, balsamic vinegar or vegetable oil, stewed or boiled chicken breast.

Tuesday

Breakfast: porridge, a glass of yogurt, unsweetened tea with lemon.
Lunch: 100-150 g of a mixture of dried fruits and nuts.
Dinner: vegetable cream soup, chicken with stewed vegetables, fresh juice.
Afternoon snack: cottage cheese with the addition of chopped herbs.
Dinner: rice with seafood, a handful of olives.

Wednesday

Breakfast: porridge, hard cheese, coffee or chicory.
Lunch: 1-2 citrus fruits
Dinner: mushroom soup, veal with vegetable side dish, berry jelly.
Afternoon snack: skim cheese.
Dinner: vegetable stew.

Thursday

Breakfast: steam omelette, vegetable salad, ginger tea.
Lunch: cottage cheese.
Dinner: meat soup with croutons, lazy cabbage rolls or vegetable stew, cocoa.
Afternoon snack: 1 cup unsweetened yogurt with a handful of dried fruits or nuts.
Dinner: fish casserole, vinaigrette.

Friday

Breakfast: 100 - 135 g whole grain bread, a slice of cheese and red fish.
Lunch: 1 glass of acidophilus, yogurt or fermented baked milk, a handful of dried fruits.
Dinner: chicken broth, stewed or sauerkraut, baked chicken meat, cocoa.
Afternoon snack: fruit dessert: jelly or pudding.
Dinner: cheese casserole.

Saturday

Breakfast: porridge, portion of lean pork, coffee.
Lunch: salad of fruits, berries, nuts.
Dinner: vegetarian pilaf, cheese, compote.
Afternoon snack: 1 glass of unsweetened yogurt, biscuit.
Dinner: steamed fish cutlets with grilled vegetables, unsweetened tea.

Sunday

Breakfast: porridge, poached egg, cheese, coffee.
Lunch: a glass of juice and biscuits
Dinner: soup with meatballs, vegetable casserole, compote.
Afternoon snack: cottage cheese with a spoon of honey or jam.
Dinner: rice babka with raisins or apples.

Important! The serving size should satisfy hunger without causing a feeling of heaviness in the stomach. Optimally sized portions will fill you up without allowing you to overeat. You should not take very small portions, as regular malnutrition puts the body into a stressful state, thereby contributing to eating disorders, overeating, and, accordingly, the accumulation of fat reserves. Too large portions provoke a feeling of fullness in the stomach and deposits extra pounds on the hips and waist.

Sunday can also serve as a fasting day, during which you should consume seasonal vegetables, fruits, water, and tea.

According to fan reviews healthy eating: weekly menu with recipes can be compiled in the form of a table or list and hung in the kitchen. This technique will make it easier to solve the question: “What to cook today?” and will allow you to take into account the gastronomic wishes of all family members.

Conscious choice and adherence to the rules of healthy eating does not mean that now you can’t treat yourself to a piece of cake, chocolate, delicious pastries. On the contrary, you can allow yourself goodies, but 1-2 times a week and, of course, within reasonable limits.

Eating a healthy diet is more beneficial than any diet good health, good figure and excellent mood.

To get rid of excess weight, you need to create a calorie deficit in the body. To do this, you need to have a healthy eating plan for a certain period of time. In other words, you need to create a balanced nutrition menu for the week. Moreover, it must take into account correct ratio BJU, that is, the balance of proteins, fats and carbohydrates. Having such a table at hand will make it much easier for you to achieve your goal and eliminate the possibility of failure.

Important features of menu design

First you need to determine how many calories your body burns per day. This must be done using a special calculator, which can be found online. There you enter your data: age, height, current weight and level of your physical activity . Then the calculator calculates individual daily calorie intake, and BJU indicator. The latter will help balance the diet and take into account all the needs of the body.

These data show how many calories do you need to consume per day to save your current weight. To reduce it, you need to reduce the energy value of the daily diet by 20%. Based on the numbers received, we draw up the plan we need. proper nutrition for weight loss at home. If you are determined to lose weight, then you should take into account some subtleties when creating a menu, namely:

Sample meal plan

Schematic power mode

As an example, the daily calorie content is 1500 kcal. If you play sports, then you need to slightly increase your calorie intake by about 200 kcal. Daily diet with a balanced distribution, the BZHU can be like this:

Dietary products for a healthy diet

To develop an effective weight loss plan, you need to clearly understand which foods are sources of protein, fats or carbohydrates. They should form the basis of the diet.

Sources of protein (or protein)

sea or river fish (mackerel, pike, hake and others);
seafood (shrimp, mussels, squid, etc.);
meat (beef, pork, rabbit, liver, etc.);
dairy products (milk, cottage cheese, sour cream, fermented baked milk, yoghurts, etc.);
poultry (chicken, turkey and their offal);
eggs (chicken, quail);
legumes (beans, soybeans, lentils, chickpeas and others);
protein shakes (they contain an average of 30 grams of protein).

Choosing protein products, you need to focus on their calorie content. The smaller it is, the better. You need to take milk without additives, that is, buy unsweetened milk.

A small amount of fats should be present in the human diet, as they also play an important role in the functioning of the human body.

Sources of carbohydrates

vegetables (potatoes, cabbage, carrots, beets, etc.);
salads and greens;
cereals (millet, buckwheat, rice and others);
fruits and berries.

Vegetables and greens, in addition to carbohydrates, also contain fiber, with the exception of potatoes. These products form the basis of the diet. It is better not to get carried away with fruits and berries, as they contain natural sugar.

Foods that should not be in the diet

The following foods are best avoided or reduced to a minimum:

trans fats, that is, so-called fast food;
carbonated drinks, especially sweet ones;
mayonnaise and other sauces;
sugar and confectionery;
semi-finished products (sausages, dumplings, etc.);
alcohol and energy drinks.

Sample menu for the week

You can develop a healthy diet for weight loss at home using the information above. When planning a regimen, do not underestimate the number of daily calories, otherwise it will not be a healthy diet, but a diet.

As is known, they are ineffective and have short-term results. The principle of diets is severe shortage calories. As a result, after strictly following such a diet, you will, of course, lose weight, but when you return to regular food, the excess weight will quickly return.

Proper nutrition is not a short-term diet, but a lifestyle you choose. You will need to hold it constantly, so there is no point in chasing quick results.

A table of proper nutrition for weight loss for every day is given below. It can only be used healthy people. In all other cases, you should consult a doctor. The weight will go away systematically, without sudden jumps.

Eating	First	Second	Third	Fourth	Fifth
Monday	Buckwheat porridge, omelette, toast with butter	Plain yogurt, apple	Noodle soup, steam cutlets, vinaigrette	Cottage cheese with sour cream and herbs	Stewed fish with onions and carrots
Tuesday	Wheat porridge, apple, toast with jam	Handful of dried fruits and nuts	Rassolnik, stewed chicken hearts, seaweed salad	Banana, toast with cheese	Omelet with broccoli and green beans, steamed chicken fillet
Wednesday	Curd casserole with vermicelli	Fruit salad	Buckwheat soup with mushrooms, meatball, lettuce	Smoothie with milk and kiwi	Lazy cabbage rolls, salad with funcheza and vegetables
Thursday	Oat pancakes, berries	Lavash roll with chicken and vegetables	Tomato soup, squid salad	Toast with cheese and dried fruits	Vegetable casserole, stewed mackerel
Friday	Millet porridge with pumpkin, apple	Cottage cheese sandwich with herbs	Ukha, stewed cabbage with chicken	Cereal bar	Chicken breast in kefir, tomato and onion salad
Saturday	Carrot casserole, banana	Bread with cheese, tomato and herbs	Meatball soup, broccoli cheese salad	Leaf salad	Vegetable stew, fish cutlets
Sunday	Omelette with spinach and herbs, toast with butter and cheese	Smoothie with milk and banana	Cabbage soup, vinaigrette, steam cutlet	Curd balls	Boiled beans and lettuce

If you use the table above, you can create diet menu for a week. Any meal can be accompanied by a cup of tea or coffee, but without sugar. If it is very difficult to do without sweets, then drinks should be drunk with honey or dried fruits. It is also better to limit salt. Some fruits (banana, grapes) should also not be carried away, as they contain a lot of calories.

Don't forget about water. If you drink a glass of liquid every hour, you will get 1.5-2 liters in a day. In addition, this way the body will more easily get used to the regime, and the person will develop a natural thirst.

Recipes for proper nutrition

In order not to fall short of proper nutrition, and it is not burdensome for you, choose foods that you love. By finding recipes with them, you can create a delicious diet menu. Below are the simplest examples of dishes. They are perfect for a low-calorie diet.

Tomato soup (42 kcal per 100 grams)

Ingredients:

tomatoes - 700 grams;
onions - 2 pieces;
garlic - 1−2 cloves;
wheat flour - 5 tbsp. l.;
vegetable oil - 3 tbsp. l.;
tomato paste - 100 grams;
salt, pepper - to taste.

Cooking algorithm:

Oat pancakes (170 kcal per 100 grams)

Ingredients:

oatmeal (or bran) - 250 grams;
milk - 0.5 liters;
chicken eggs - 2 pcs.;
sunflower oil - 2 tbsp. l.;
salt, sugar - to taste.

Cooking algorithm:

Fill the flakes with water and let them swell. Then we grind the mass with a blender.
Add milk, eggs, salt, sugar. Mix everything thoroughly.
Pour the batter into a hot frying pan and fry the pancakes on both sides.

Curd balls (170 kcal per 100 grams)

Ingredients:

low-fat cottage cheese (no more than 1% fat) - 150 grams;
sugar - 2 tbsp. l.;
semolina or oat bran- 2−3 tbsp. l.;
egg - 1 pc.

Cooking algorithm:

We always want to look great and be healthy at the same time. But this is impossible if a person has overweight. To lose weight, you need to completely change your lifestyle and, above all, your diet. Healthy food can be not only healthy, but also tasty. If you have seriously decided to change yourself, then nothing can interfere with your desire, and this article will be a good hint. We are sure that you will succeed!

It seems that healthy eating is difficult to prepare and tasteless. However, if you pull yourself together and try to create a healthy nutrition menu table for at least a day, you will be surprised at how simple and varied your diet can be.

Scrambled eggs from two whites and a whole egg with champignons, a piece of whole grain bread with pate, coffee with cream and sugar.

product	weight	kcal	squirrels	fats	carbohydrates
Whole egg	50	79	6	6	0
Egg white	70	34	8	0	1
Champignon	75	20	3	1	0
Olive oil	3	27	0	3	0
Grain bread	20	45	2	0	7
Liver pate	25	75	3	7	1
Sugar	12	48	0	0	12
Cream	10	12	0	1	0
coffee	10	33	1	1	3
total		384	25	19	26

Banana and quarter dark chocolate bar

Broccoli soup with chicken and cream, vegetable salad

product	weight	kcal	squirrels	fats	carbohydrates
broccoli	120	41	3	0	8
cream 10%	10	12	0	1	0
chicken breast	100	110	23	1	0
tomatoes	75	18	1	0	3
cucumbers	75	11	1	0	2
pepper	75	22	1	0	5
olives	50	88	1	8	3
olive oil	3	27	0	3	0
total		327	30	14	21

Apple and two small tangerines

Baked cod with stewed vegetables

Kefir at night

Just in a day

Principles of healthy eating

☀ Eat only when you really feel hungry.

☀ Eat slowly, chewing your food thoroughly.

☀ Eat food only while sitting.

☀ Do not try to swallow the entire portion at once, put it in your mouth in small pieces.

☀ Eat only when you are in a calm and relaxed state.

☀ Eat no more than 4 dishes at one meal.

☀ Move a lot.

☀ Try not to wash down your food with water and do not drink liquid immediately after eating.

☀ The main (in terms of volume) meal should be at lunch.

☀ While eating, do not be distracted by foreign objects and try to concentrate on the process of eating. This technique helps maximize food absorption.

☀ Food should be as fresh as possible. You should not eat what was prepared yesterday. Don't be lazy to cook again.

☀ Food must be natural.

☀ Eat more fiber. Fresh vegetables and herbs should always be on your table.

☀ Following these healthy eating principles will help you gain health and also help you stay fit.

Three secrets to a slim figure

࿋ Three meals a day are required...

...(breakfast, lunch and dinner) - preferably at the same time. And give up your usual snacks throughout the day.

࿋ The portion you eat at a time should fit in your palm.

It's not for nothing that each of us has hands different sizes- this is the measure of the individual norm. Do you think this is too little? Believe me, over time you will easily get used to exactly this amount of food.

࿋ Last appointment food should occur no later than 18:00.

Even if you are a night owl, don’t eat at night. Didn't have time to have dinner? No concessions - you have to wait until morning: keep your mouth shut! This also applies to liquids: you will indulge in tea in the morning. The peak activity of our kidneys occurs at 14:00-15:00. You shouldn’t overload them in the evening, let them rest.