Food menu. Making a healthy diet for weight loss. Replace bad foods with good ones

Sitting on another “sad” diet and setting ourselves up in advance that after its completion it is possible to return to our usual “weight category”, how many of us are wondering: is it possible to make sure that the weight after losing weight remains stable and does not grow? , and food packages did not need to be changed in search of the best diet?

The good news is there are always ways.

Another thing is whether the notorious willpower is enough not to look in the direction of your favorite cakes, until everything in your body and in your thoughts is set up to strive for victory over yourself.

Proper nutrition: basic truths

Sandwiches, mustard, canned food - this should be discarded immediately if you once and for all decide to do away with the wrong and ill-conceived diet, and at the same time with digestive problems, fraught with both small ones (heartburn) and large ones (deposition of fats and sugar that provoke atherosclerosis and diabetes) troubles.

The essence of proper food is to prevent not only excess weight, which scares the most, but also a whole "company" of intractable diseases.

So, before practice, it is necessary to study the theory.

Therefore, we decompose the truths of a healthy diet for weight loss point by point and take as a basis:

Fractional nutrition helps to avoid feelings of hunger, do not overeat and do not get better. Small portions are not able to stretch the walls of the stomach, making it, in fact, bottomless and insatiable. Eating frequently (5-7 times a day) is the best way to stay full, active and happy.
Dishes for dinner should be very light, and it should take place no later than 20.00. The break between the first morning and last evening meals should not be more than 12 hours.
Half of the diet is vegetables and fruits (or at least 40%). There is no need to talk about the usefulness of these products - vitamin and mineral bombs that explode body fat.
The presence in the diet of dishes from cereals and cereals. You can eat porridge every day. Most cereals perform the function of sorbents and cleanse the body better than any medication.
An everyday treat is a handful of nuts or sunflower seeds. These products will enrich the body with potassium, unsaturated acids and dietary fiber.
Milk, cottage cheese, cheeses, yogurts are tasty and healthy, they will save you from calcium deficiency and restore the intestinal microflora.
Meat and fish are not excluded from the diet (this is not a diet, after all), they will saturate the body with protein. Although it is necessary - only 60 g per day.
The norm of the drunk liquid is 2 liters per day. It is desirable that pure non-carbonated water become the main drink, your beauty and freshness depend on it.
Carry out a "replacement player", that is, high-calorie foods with low-calorie ones. You should receive no more than 2000 calories per day.
Be sure to monitor the acid-base balance, which is responsible for the saturation of cells with oxygen and other biochemical processes in the body. Alkaline-forming foods include milk, yogurt, fruits, vegetables, and several types of nuts.
Eliminate the use of fried foods, white bread, preservatives, carbonated drinks and convenience foods - there are no big enemies of beauty in cooking.
Eat fruits only until 15.00.
Do not salt the dishes, use natural spices and spices, and season salads with lemon juice and sea salt.

Healthy menu includes

A proper diet for weight loss allows you to consume a sufficient amount of familiar foods, among which there is real yummy.

At the initial stages, you will still have to deny yourself a slice of dark chocolate or a piece of hard cheese.

After some time, when you are already confident in the results, you can treat yourself to these delicacies, but occasionally.

In the meantime, do not go beyond the prescribed and cook whatever you want (but only steamed, in the oven or in boiled form) from these products:

veal, rabbit, chicken or skinless turkey;
all seafood without exception;
low-fat milk, yogurt, kefir;
eggs (it is wiser to exclude scrambled eggs, replacing them with a steam omelet);
all vegetables and fruits without exception;
tofu;
legumes;
unpolished rice;
wholemeal bread.

50x50 or what is possible, but infrequently

Once again, we focus on the fact that a healthy diet cannot be called a diet, so the diet allows some weaknesses - boil potatoes for yourself (but a little in their uniforms), or some candy to eat once a week.

In order not to speculate between “possible” and “impossible”, we present you a list of conditionally permitted products:

vegetables containing starch: potatoes, corn, carrots, beets;
sweet fruits: banana, avocado, persimmon, grapes;
honey and dark chocolate;
natural juices;
cream and sour cream;
hard cheeses;
butter and olive oils (up to 10 g).

Taboo products

Naturally, the correct diet does not accept in its composition certain products that adversely affect the general condition of the body.

And we feel them perfectly some time after consumption: in the form of heaviness in the stomach, nausea or other discomfort.

They are also reflected in the appearance - not only "hanging" with extra pounds, but also making the skin condition far from ideal.

smoked meats;
mayonnaise and other packaged dressings and sauces;
pork;
alcoholic and carbonated drinks;
milk chocolate;
juices from packages;
salt and sugar;
sweets;
bakery products made from wheat flour.

As you can see, the "forbidden" list turned out to be much shorter than the previous two.

Therefore, there will be nothing to worry about if you refuse the products presented in it.

As they say, we will not die of hunger, we will also be healthier.

Weekly diet

To correctly compose your healthy weekly diet for weight loss, you must adhere to two main nuances:

Calorie content. And we know that the number of calories per day should not exceed 2000.
The main products that make up the menu. It is important that they are both useful and nutritious enough.

You can add a third - a variety of dishes.

Since oatmeal alone in the morning can delight the first two days, and then it becomes boring and you want something else.

And this is dangerous - such a desire can completely ruin all plans and return to yesterday with all its cutlets, sausages and cakes.

So, the plan for a healthy diet for the week is very simple: you need to alternate meat and fish, cook a variety of simple salads (the more there are, the better), stock up on various cereals so that each new breakfast does not look like the previous one, and do not forget about fruits and water.

That is, if this plan is narrowed down to one day, we get:

breakfast - fiber and carbohydrates (energy supply for the whole day);
second breakfast - protein food (cottage cheese with fruits, yogurt);
lunch - proteins and carbohydrates (chicken broth or soup);
afternoon snack - fruit a little pleasure);
evening - protein (fish or meat fillet);
before going to bed - kefir or cottage cheese.

So, in the following video, you can see how to eat right to achieve your weight loss goals:

Sample menu for the week

Do not forget that with proper nutrition, snacks are welcome, but they should consist exclusively of healthy foods: fruits, yogurts, oatmeal cookies, curds with dried fruits.

And lots and lots of water.

First breakfasts:

Any of the cereals, tea with lemon.
A piece of chicken and porridge or steamed vegetables. Tea or unsweetened coffee.
Coarse bread sandwich with a slice of cheese, baked vegetables. Green tea.
Cottage cheese, oatmeal or biscuit cookies. Tea.
Soft-boiled eggs or scrambled eggs. Coffee or tea.

Second breakfasts:

Fruit.
Tea and cheese.
Curd with raisins.
A handful of nuts or a few dried fruits.
Yogurt.
Baby fruit puree.

Chicken soup, vegetable salad, juice.
Vegetarian or lean (with beans) borscht, baked meat, Beijing cabbage salad.
Ukha, steamed meatballs, cucumber salad and tomato.
Stewed mushrooms, boiled potatoes, white cabbage salad.
Chicken broth, combined vegetable salad.

Snacks:

Cottage cheese with chopped herbs.
Yogurt.
A glass of homemade natural juice.
Fresh fruits.
Cookies and fruit jelly.

Braised rabbit with vegetables.
Baked red fish on a vegetable pillow.
Omelet with vegetables.
Chicken steam cutlets with coleslaw.
Cottage cheese and cucumber salad.

Start of a new life

No one has ever been able to take it like this and easily “jump” from a regular diet to a healthy diet for weight loss.

It's hard for everyone to part with habits, especially food habits, all the first time they miss buns and cocoa.

Is it possible to make the separation not so painful?

There are rules for this as well.

First, the mood and internal order are important.

If you do not allow yourself to relax, then the results of losing weight will interest you much more than pasta with meat.

Secondly, a balanced diet.

If it is “built” correctly, then the body will be saturated and it will not be pulled towards the buns.

In principle, all our successes and defeats are hidden not on Buyan Island, but in our heads.

In any business (and proper nutrition is no exception), mental attitude is important.

Draw yourself in your thoughts (or on paper) as slim, beautiful and healthy, and reach out to this image with all your might, try it on yourself, admire yourself, praise yourself for your endurance.

Write, in the end, a plan for the week, month, year.

How many kilograms will you lose?

What will you become?

How will you feel?

Follow this plan and you'll be fine.

You will lose weight and get prettier, do not break loose - everything will be as you planned.

An excellent dish that is always held in high esteem. Whenever you cook it, it will always be welcome. Sharpen your culinary skills!

A list of foods containing complex carbohydrates can be found on our website in the article:

It heals, and is useful in cosmetology, and has found a place in cooking. All this about Barberry. Read more about this berry

Almost forgot about desserts...

Does a healthy diet include desserts - the most important element in a woman's diet - not so much for the stomach as for the soul?

The answer is yes.

Only desserts are also biased towards usefulness for the body: oatmeal cookies, the same fruits and dried fruits that are not inferior in sweetness to any chocolate bar, but more useful - a hundred times, fruit mousses and jelly, sorbets, jelly, cottage cheese with fruits.

Try it, you will like it!

As an attachment, we attach a video that will talk about the role of raw vegetables in a healthy diet:

Basic principles of proper nutrition

If you decide to switch to a healthy lifestyle and develop a proper nutrition menu for yourself for the whole week, pay attention to the basic principles of such a regimen. It is better that an endocrinologist develops a menu for you, based on your individual indicators, but even simply following these principles will help improve your health and bring your weight back to normal: Nutrition should be varied, half of the total volume should be fruits and vegetables. Separate food. Reduce consumption of cereals, bread. Eat low-fat dairy products. Reduce fat intake. Food should be mostly boiled or steamed. In winter, autumn, take vitamins in tablets. Sugar, salt, soda, confectionery should be present in minimal quantities. Drink about 2 liters of water (mineral and clean drinking). Drink no earlier than 20 minutes before and after eating. Minimize your alcohol intake.

Wed the basics need to make a reservation that there are no universal recipes for proper nutrition - each person is individual, with his own inclinations and characteristics of the body. Nevertheless, scientists have deduced the basic principles of proper nutrition for weight loss, and practice has shown their effectiveness, at least in most cases. These basic principles of healthy and proper nutrition for effective weight loss include the following:+

The menu of proper nutrition should be varied, including dishes with different contents of nutrients, proteins, carbohydrates and fats.
An important role in the menu of proper nutrition is played by cereal products, which are very effective in the fight against excess weight.
Dairy products play an important role in the menu for weight loss, but with age, their use should be limited.
Fish products should not be ignored, as they contain not only protein, but also healthy fats and omega-3 acids, the lack of which can lead to skin problems, hair problems, and even cellulite in women who are trying to lose weight.
Regular consumption of vegetables and fruits in the menu for weight loss is a guarantee of the intake of essential vitamins in the body.
For weight loss with proper nutrition, it is advisable to replace animal fats with vegetable fats. It is important to remember that you cannot do without fat at all, even if weight problems are more than obvious.
With proper nutrition, the use of sugar, as well as sweets made on its basis, should be reduced, and it is better to completely eliminate it from the diet. In the end, they can be replaced with nuts, honey and fruit desserts.
For weight loss, you should also reduce the use of salt, which contributes to fluid retention in the body, and this leads to swelling.
The use of alcoholic beverages is strictly undesirable. They are very high in calories and harm the entire body. Bad habits, weight loss and proper nutrition are incompatible things.
And finally, it is important to remember that all of the above about proper nutrition must necessarily be accompanied by physical activity. This does not mean that you definitely need to go to the gym or fitness center, but you should at least not ignore the possibility of walking. Otherwise, weight loss and proper nutrition will be ineffective.

BREAKFASTS:
Oatmeal with blueberries and almonds. In terms of a balanced diet, this is a great start to the day. Add thawed blueberries, grated almonds to the oatmeal, sprinkle everything with cinnamon and put a little honey. These foods are rich in nutrients, protein and fiber.
Dry breakfasts (muesli or crispy flakes). Add berries, yogurt or milk, and a full breakfast is ready!
Scrambled eggs with greens or scrambled eggs with vegetables. This breakfast is suitable for those who like to have a hearty meal in the morning. In addition to feeling full, eggs provide you with protein and vitamin E.
Fresh berries, oatmeal and yogurt. Using a blender, mix all the ingredients and add two teaspoons of flax oil.
Fruit salad. Cut some apple, melon, orange, pear, banana, add grapes and berries. Next, chopped fruit should be poured with lemon juice and yogurt. Very tasty and healthy.
A nutritious sandwich made from whole grain bread, lettuce, chicken and low-fat hard cheese.
Curd and fruits. To low-fat cottage cheese, add any fruit to taste: apples, citrus fruits, berries are suitable.
Buckwheat porridge with milk. Buckwheat is a wonderful dietary product. In addition, it is a storehouse of vegetable protein and trace elements important for our body.
Hearty Avocado Salad: Cut a couple of avocados, add a boiled egg and grated cheese and do not season. Result: a lot of vitamins, high-calorie and nutritious.
A mixture of half a banana, a third of a large apple and a tablespoon of oatmeal. Pour a mixture of 200-250g of kefir.

Healthy breakfast for a slim figure No. 1

Why not start the day with oatmeal? This healthy porridge is the leader in the amount of useful vitamins and minerals. To diversify the taste of oatmeal, you can add fresh or frozen fruits and vegetables to it.

Only 200-250 grams of oatmeal for a healthy breakfast, and the treacherous thought of a chocolate bar will cease to be intrusive, and a slender figure will be closer. Oatmeal is quickly digested, does not settle with an unbearable load on the waist and hips.

In order not to waste time at the stove in the morning due to the risk of burning porridge, you can use the express cooking method. It is necessary to pour oatmeal with water and leave it in the microwave for 5-7 minutes.
During this time, you will have time to do a light make-up, and the porridge will turn into a pleasant creamy mass.

Healthy breakfast for a slim figure №2

Buckwheat porridge is an alternative to oatmeal. Buckwheat is generally a favorite product for those who want to lose weight. A small plate of porridge is not just a tasty dish, but also a storehouse of vitamins and minerals.
It is no coincidence that the buckwheat mono-diet is known as the most effective and efficient.

Healthy breakfast for a slim figure No. 3

Smoothies are a trendy and healthy breakfast that deserves a bronze spot in our slimming food collection. Making smoothies is easy. It is necessary to add whatever your heart desires to kefir or low-fat yogurt.
In a vegetable smoothie, all vegetables that are combined to taste will do. Fruity - easy.

When all the components of the future breakfast are determined, you need to beat everything in a blender. And to give satiety, you can mix the dish with a handful of oatmeal. Ready! Delicious and healthy breakfast for finding a slim figure on your table.

Healthy breakfast for a slim figure No. 4

An omelette is a breakfast that is unique in its characteristics. It has a lot of advantages: it cooks quickly, is varied in execution, tasty and healthy. To fantasize with the taste of an omelet and add vitamin value to it,
vegetables such as broccoli, tomatoes, green capsicum or bell peppers will not be superfluous in the egg mass.

Healthy breakfast for a slim figure number 5

A delicious, beautiful and healthy breakfast for a slim figure is prepared from fat-free cottage cheese with berries and honey. If you beat all the ingredients in a blender, you get a juicy curd cream, in which there are no extra calories, but only the maximum benefit.

You can diversify the taste of a cottage cheese breakfast not only with the help of fruits. This dairy product is also good in combination with fresh herbs.

Healthy breakfast for a slim figure No. 6

Homemade muesli is a real energy healthy breakfast for a slim figure. Not to be confused with store-bought muesli, which, unfortunately, are pantries of calories. Making your own muesli is easy.
It is necessary to lightly fry the flakes in a pan or warm them in the oven. This will give a pleasant aroma and add crunch.

And then it is enough to pour the cereal with low-fat milk, kefir or yogurt, add fresh and dried fruits, nuts and that's it! A nutritious and very satisfying healthy breakfast for a slim figure is ready. And, mind you, there will be no extra calories in it. Unless, of course, you overdo it with nuts and dried fruits.

Healthy breakfast for a slim figure No. 7

Fruit salad is a great start to the day. Any combinations are welcome. However, do not forget that grapefruit burns body fat, avocado gives a feeling of satiety, and a banana is high in calories, but this is not critical for a healthy breakfast.
A bowl of fruit salad can fill you up, give you energy, and increase vitality. True, for the sake of preparing it, you will have to sacrifice about 5-7 minutes of sleep, but for the sake of a beautiful, slender figure, we think it’s worth doing such a feat as setting the alarm clock back a little.

Healthy breakfast for a slim figure No. 8

Unsweetened coffee with dark chocolate is a compromise healthy breakfast for those who cannot refuse their favorite drink and treats. However, chocolate should only be chosen that contains at least 70% cocoa. Otherwise, instead of being useful for a slender figure, bitter chocolate will accumulate excess weight in the most problematic places of the figure.

Healthy breakfast for a slim figure No. 9

Hard cheeses with a slice of whole grain bread are an alternative way to start the morning with a healthy breakfast. Please note that the fat content of cheese should not be very high, since cheese is a fairly high-calorie product. It is important that the sandwich is small.
You should not limit yourself to miniature sizes at all in an effort to quickly achieve a slender figure, because in just an hour and a half there will be a desire to have a bite. And your task is to hold out after a cheese breakfast until lunch.

Healthy breakfast for a slim figure No. 10

A small handful of nuts is suitable as a healthy breakfast for those who do not have time to cook for themselves something from the 9 recipes listed above. It must be remembered that nuts are very high in calories, so you should not abuse them. But in a small amount, about 10 almonds, your body will receive a boost of energy for the next 3-3.5 hours.

Healthy breakfast foods
Freshly squeezed juices. Starting with a glass of orange juice, a healthy breakfast will help prepare your stomach for digestion. This nectar contains a large amount of vitamin C; other natural juices (apple, carrot, tomato, etc.) are rich in pectin, carotene and other nutrients. Calorie content - 40-70 kcal.

Cereals. For breakfast, it is useful to eat muesli rich in carbohydrates, rye and whole grain bread containing mineral salts, B vitamins and coarse fiber. The calorie content of different cereals ranges from 285 kcal (rice) to 330 kcal (barley).

Fruit. A healthy breakfast can be started with fresh fruits or dried fruits - dried apricots, prunes, figs, raisins. Natural products contain many vitamins, minerals and dietary fiber, thanks to which such a breakfast ensures the normal functioning of the intestines. The calorie content of many fruits - apples, citrus fruits, pears, plums and others - does not exceed 40-60 kcal,
which allows you to include them in any diet for weight loss.

Dairy products. A healthy addition to a healthy breakfast is natural yogurt: the live lactobacilli contained in it help strengthen the immune system. For breakfast, it is important to eat cheese, rich in easily digestible protein and calcium. Calorie content of yogurt - 70-80 kcal, cheese - 200-400 kcal.

Honey. Almost 40% of the carbohydrates contained in this product is fructose, which normalizes enzymatic processes in the body after breakfast. The benefits of honey are in a beneficial effect on the cardiovascular system: the inclusion of this valuable component in the healthy breakfast menu will help to avoid adverse jumps in blood pressure throughout the day. Calorie content - about 400 kcal.

Coffee Tea. Tannin and have a stimulating effect on the nervous system and help the body wake up, while minerals and antioxidants increase defenses. In addition to a healthy breakfast, you can drink green tea, which improves complexion. Caloric content of black coffee - 1-2 kcal, tea - 3-5 kcal.

Marmalade, jam. The gelatin found in these healthy breakfast foods has a beneficial effect on the secretory function of the gastric glands. Such a breakfast allows you to normalize the level of acidity and provides a comfortable state of health for the whole day. Calorie content - about 300 kcal.

Eggs. This traditional breakfast food is a complete source of essential nutrients. Eggs eaten for breakfast will replenish the reserves of phosphorus, zinc, sulfur, iron, vitamin A, D and group B. Calorie content - 160 kcal.

MILLET PORRIDGE
Take 1 glass of millet, 500 ml of milk, 1 tbsp. l. butter, sugar, salt to taste. Cook for 30 minutes over low heat, stirring. At the end of cooking, add butter, salt, sugar. Serve with jam, jam, honey.

TOAST
Take bran bread (whole grain), cut into pieces (shape as you wish). In a deep bowl, mix eggs, milk, salt. Soak the bread in this mixture and fry in a skillet.

BREAD WITH PEANUT BUTTER
Toast 2 cereal loaves in the toaster. Spread on each of them 1/2 tbsp. l. peanut butter. You can stretch the pleasure for a long time, having breakfast with peanut butter bread. Because this oil has an incredible taste and aroma.

RICE WITH SMOKED FISH
In Victorian times in England, it was customary to serve kedgeree for breakfast - rice with smoked fish and an egg. If you prepare in the evening - a very quick Sunday breakfast.

oatmeal with peanut butter
Prepare oatmeal, add 1 medium banana, sliced. Top with 1 tbsp. l. melted peanut butter. Very tasty, and most importantly - quickly.

MUESLI
Take muesli, pour cream (regular or soy milk).

BUCKWHEAT
Brew buckwheat with boiling water in a thermos, leave overnight. In the morning - a warm and healthy breakfast is ready!

Egg based breakfast recipes

SANDWICH WITH SCRIED EGGS
Shake 2 eggs, add 1 tsp. red ground pepper. Fry in a pan. Cut the bun into 2 parts, brown the slices. Lay the scrambled eggs between the halves. This quick-to-make sandwich is a good source of protein.

BACON OMELETTE
Shake 4 egg whites, add 50 g of grated cheese and 1 piece of bacon. Fry in a pan. After such a meal, you will feel full for a long time.

ROLLS WITH EGG AND CHICKEN
Prepare scrambled eggs from 2 egg whites. Cut the cooked chicken breast into strips. Put everything on a sheet of pita bread, add chopped tomato and roll into a tube. This dish is low in calories and yet nutritious.

SOFT-BOILED EGGS
Soft-boiled eggs can be eaten with toast, cut into 1 cm strips. You can dip the toast in the yolk.

OMELETTE ON CHEESE PLATE (IN THE OVEN)
At the bottom of a baking sheet or deep frying pan, put the cheese cut into pieces so as to cover the bottom. Put sliced tomatoes on it. Beat eggs with milk and pour over the previous ingredients with this mixture.
Then put in the oven. It turns out an airy omelet with a cheese “cake” at the bottom and juicy tomatoes inside. Delicious!

ROLLS WITH OMELETTE
Very tasty and nutritious breakfast. Make a thin omelette with 1-2 eggs and milk. And then wrap it in pita bread. You can also add any lightly stewed vegetables as a filling.

Microwave Breakfast Recipes

MORNING SANDWICH
Microwave a hamburger bun, cut it into 2 pieces. Put a piece of soft cheese on one half, sprinkle with chopped herbs, pour over with sauce or vegetable oil and cover with the other half.
You can take this sandwich with you to work - it's a great alternative to a Mac sandwich.

BAKED APPLE WITH CINNAMON
Add muesli and a little cinnamon to a finely chopped or grated apple. Put it in the microwave for 2 minutes - and breakfast is ready! This dish is very healthy, and cinnamon gives it a special spicy flavor.

EGG WHITES WITH SPINACH
Take 3 egg whites, add 1/2 cup of thawed spinach to them, salt and pepper to taste. Microwave for 2 minutes. If you serve boiled potatoes as a side dish, then breakfast will turn out to be more satisfying.

BUN WITH TOMATOES AND CHEESE
Place 2 slices of tomato and 50 g of low-fat cheese between the halves of a grain bun. Microwave until cheese is melted. This dish is prepared in seconds and combines grains, dairy products and vegetables.

Breakfast Recipes with the Magic Blender

SOY SHAKE
In a blender, blend 1 cup fresh orange or pineapple juice, 100g tofu and 1/2 cup fresh fruit until smooth. After a morning workout, this breakfast is just great!

YOGURT-CITRUS SHAKE
Mix in a blender 100 g low-fat vanilla yogurt, 1/2 cup fresh fruit, 1/2 cup orange juice, 2 tbsp. l. wheat germ and 1/2 cup crushed ice. To make the cocktail sweeter, you can add a little honey or syrup.

MILK FRUIT SHAKE
Blend 1 cup chopped fresh fruit and/or berries, 2 cups low fat milk, 100g vanilla pudding, and 1 cup crushed ice in a blender. Divide the cocktail between 4 bowls and serve immediately. Carbohydrates, proteins and fiber will perfectly satisfy your hunger and provide you with energy for half a day.

Fruit Breakfast Recipes

BANANA WITH NUTS
Cut bananas into circles and add ground or chopped hazelnuts, season with sweet syrup or “juice” from jam.

FRUIT SALAD
Personally, this breakfast is not for me. I will stay hungry. But if you prefer to divide breakfast into 2 meals, just like the French, then feel free to make a fruit salad. Ingredients of your choice.

Recipes for a simple and quick breakfast

OATMEAL, FRUITS AND SOY MILK
Cook oatmeal in the microwave, add berries to it, and pour yourself a glass of soy milk. A great option for those who are always in a hurry.

YOGURT WITH APPLE JUICE AND FLAKES
Mix in a bowl 1/2 cup apple juice, 1/2 cup vanilla yogurt, 1 tsp. sugar and a pinch of cinnamon. Put in the refrigerator overnight. Before serving, add 2 tbsp. l. ready-to-eat oats
flakes. If you cook in the evening, you can save a lot of time in the morning.

BREAD WITH YOGHURT AND STRAWBERRY
Spread the bread with yogurt or whipped cottage cheese, and put the strawberries on top.

COTTAGE COTTAGE WITH MELON
Put 1 cup of cottage cheese in half of a small melon. Sprinkle some peeled sunflower seeds on top and sprinkle with honey. The best choice for those who cannot eat heavy meals in the morning.

APPLE ROLL
Put a finely chopped half of an apple, 2 thin slices of cheese on a sheet of pita bread, sprinkle with 1/2 tsp. sugar and a pinch of cinnamon. Roll up. Cook in the microwave for 30 seconds. You can replace sugar and cinnamon with pieces of meat.

VEGETABLE PANCAKES
You can make vegetable pancakes by adding grated carrots, potatoes, pumpkin or zucchini.

Cottage cheese recipes

CURD MIX WITH HERBS
Mix soft cottage cheese from a pack with chopped herbs, and spread the ideas on toasts.

COTTAGE CHEESE CASSEROLE
Take 2 packs of cottage cheese, 4 tbsp. l. no sugar top, 2 eggs, tbsp. l. decoys. Mix all the ingredients, put in a greased dish for the microwave oven, bake in the usual mode for 10 minutes. Do not remove from the oven for another 10 minutes - until fully cooked. I would like to bookmark this recipe!

COTTAGE COTTAGE WITH SOUR CREAM AND DRIED FRUITS
This breakfast recipe is very quick and versatile. Let cottage cheese, dried fruits, nuts, jam and frozen berries always be at hand at your home. The taste of this dish will vary depending on the filling.

SYRNIKI
Cheesecakes are made very quickly. I just adore them and sometimes I allow myself this fried recipe. Take for them 250 grams of cottage cheese, 1-2 eggs, sugar, salt and 0.5 cups of flour. Mix cottage cheese with eggs, salt and sugar (you can add baking powder) in a deep bowl,
then add flour and keep stirring.
With a tablespoon dipped in water, collect the curd mass, roll on all sides in flour and form a round or oval meatball. Fry in a pan on both sides. Serve with berries, sour cream.
You can also put pieces of cheese into cheesecakes: it will melt inside - very tasty!
Sunday Breakfast Recipes
On Sunday, you can cook something new. These dishes take more time, but the result is worth it.

POTATO WITH EGG
Mix bacon pieces with chopped green onions, microwave for 1 minute. Add 1 chopped boiled potato and cook for another 3-5 minutes. Salt, pepper, pour over the egg and bake for 1.5 minutes. Sprinkle 1 tbsp. l. grated cheddar cheese.
Serve with orange slices. By adding 1 more egg and more bacon, you will have a wonderful dinner.

SPICY OMELETTE WITH CHEESE
Mix 2 eggs with 1/4 cup chili sauce. Pour the mixture into a greased pan, sprinkle with 2 tbsp. l. grated cheese. Roast for 5 minutes. Serve with tomato salad. Thanks to the cheese, the omelet becomes very satisfying, and the chili gives it a sharpness.

OAT BRAN PANCAKES WITH BERRIES
This breakfast recipe is very healthy. Knead the dough for pancakes, but use oatmeal instead of wheat flour. Add 1 cup blueberries or other fresh or frozen berries. Cook in a skillet with a little oil. Serve with slices of melon. Put the rest of the dough in the refrigerator and cook the pancakes the next morning.

lunches:

Healthy Lunch Foods
Buckwheat. Buckwheat is included in the list of useful products due to the increased content of iron, magnesium, calcium, iodine and other trace elements valuable for human health. Porridge from this cereal replenishes the reserves of organic acids (oxalic, citric) and vitamins of groups B, P, E in the body. Calorie content - 310 kcal.

brown riceThis cereal is good to eat for lunch due to the high content of fiber and complex carbohydrates in cereal shells, as well as the complete absence of fat. Calorie content - about 300 kcal.

Fresh vegetable salads. Such dishes are low in calories (only 150 kcal due to the fat component - vegetable oil or sour cream) and at the same time nutritious: their benefits for the body lie in a variety of vitamins and minerals: potassium, phosphorus, magnesium and others.
An important component is vegetable oil (linseed or olive): it lowers cholesterol, strengthens the walls of blood vessels.

Durum wheat pasta. Being an important source of fiber, these flour products are very satisfying and at the same time do not contribute to the accumulation of fats. The benefits of pasta are also in a large amount of folic acid, which is involved in the work of the female reproductive system and improves the absorption of iron. Calorie content - 320-340 kcal.

Potato.The root crop is rich in vitamins C, groups B, D, E, K, as well as many trace elements: potassium, iron, phosphorus. Served baked, potatoes normalize the functioning of the cardiovascular system and metabolism. Caloric content - more than 80 kcal.

Whole grain or wholemeal bread. In addition to being rich in fiber and complex carbohydrates, these cereal products are distinguished by a large amount of orthophenol, a useful antioxidant that opposes the development of cancer cells in the human body. Calorie content - 180-190 kcal.

Quick sandwich.
Take out two thick slices of wholemeal bread, spread with butter and add one of the following toppings:
- tuna and cucumber mixed with low-calorie mayonnaise,
- chicken salad,
- baked vegetables,
- ham and tomato.
Use different types of bread and rolls every day so that you don't get bored of these sandwiches.

Baked jacket potatoes
Our sweet favorite. Roast 1-2 large potatoes in their skins in the microwave for 4 minutes and serve with canned tomato-coated beans, vegetable goulash, low-calorie coleslaw, or minced meat sautéed with chili sauce.

Soup
A large bowl of soup with crispy bread is a wonderful lunch. Vegetable soups are usually healthier than pureed soups.

Pasta
Who can turn down a plate of pasta with a little sauce. Italians serve pasta without tons of sauce, so they can appreciate the taste of the pasta itself. And the sauce can be picked up with wholemeal bread - you will lick your fingers!

Risotto
Like pasta, rice is a healthy lunch base. You can add whatever you want to the risotto pot - mushrooms are a classic choice, but don't forget beans, asparagus, peas and mint, or just a handful of fresh herbs.

Couscous
Another cereal that goes well with vegetables. Drizzle with freshly squeezed lemon juice and serve with roasted vegetables for a delicious light lunch. Plus, as an added bonus, couscous cooks in minutes.

If you decide to lose weight, then try to adhere to the following recommendations for a lunch meal:
The beginning of lunch is vegetable (but not fruit!) Juice. If you do not have the opportunity to turn on the juicer every time - it does not matter, you can get by with packaged ones.
It can be tomato, pumpkin or other vegetable juice, or any vegetable mixture. If there is no juice, then drink a glass of pure water or weak black or green tea without sugar.
Yes, yes, that's right, tea should be drunk before the lunch meal, and not after, as we are used to.
Vegetable salad can afford a large plate. only it should be a salad of raw thermally processed vegetables.
To improve the taste, add spices, seasonings, apple or balsamic vinegar, lemon juice, soy sauce, olive oil.
With a low calorie content, a large portion of salad perfectly saturates due to the volume and beneficial properties of fiber.
For the second course, we choose baked meat (beef, veal, lamb, chicken breast, turkey without skin is suitable from poultry), or fish (preferably sea). Great if you are used to steaming.
If you can’t force yourself to eat steamed meat and fish, then switch to stewing or other methods of proper cooking. And remember that if you are determined to lose weight, then a serving of hot lunch should not be more than a deck of cards.
When you reach the desired parameters, you can slightly increase the portion, although by then this will no longer be necessary.

Dinners:
Healthy foods for dinner

Fish, lean white meat. A healthy dinner should contain a minimum of hard-to-digest compounds. Lean meats and fish serve as a source of animal protein, many minerals (potassium, phosphorus, iron) and vitamins, especially group B.
A healthy dinner can include stewed, boiled or baked dishes, in which amino acids and nucleoproteins that are important for the body are preserved. Calorie content of low-fat varieties of fish - 80-100 kcal, lean meat - 150-200 kcal.
In addition to the fact that meat is a source of protein, which is a structural element of all organic tissues, it is also a storehouse of minerals such as iron, phosphorus, potassium, and almost all vitamins (a huge content of B vitamins).
If you prefer fish, then your body is saturated with potassium, calcium, magnesium, phosphorus, amino acids. To preserve the maximum amount of nutrients, fish or meat, try to cook by boiling, stewing, baking or steaming, it is better to avoid these foods (especially for dinner) when fried.

Stewed or boiled vegetables. Heat treatment of plant foods provides easier absorption of fibers and fiber. You can add low starch vegetables to your healthy dinner list. Cucumbers, tomatoes, greens, cabbage,
radishes and onions contribute to the complete breakdown of animal proteins, so they are well suited as a side dish to meat dishes. The calorie content of fresh and cooked vegetables without adding fat is the same.
It's no secret that vegetables are high in vitamin C, beta-carotene and folic acid, and they're also a source of potassium. Vegetables such as: cucumbers, cabbage, onions, radishes, tomatoes and greens (low in starch) help digest animal proteins and go well with all foods.
Vegetables containing starch: potatoes, carrots, pumpkins or beets should not be combined with meat dishes, it is better if it is sour cream.

Seafood. In the healthy dinner menu, you can include dishes from squid, crabs, mussels, shrimp, etc. Seafood saturates the body with iodine, vitamins C and B12. The benefits of lobster meat served for dinner are in a large number of valuable trace elements: copper, zinc and potassium.
The list of healthy foods is complemented by sea kale, rich in vitamins A and E, folic and pantothenic acid.
Everyone's favorite: squid, shrimp, crabs, lobsters and mussels, light and healthy. Shrimp, for example, are very rich in iodine and vitamin B12. Squids are a source of vitamins C and group B, and their meat also contains substances that contribute to the normalization of digestion processes. Lobster meat is rich in copper, potassium and zinc.
Crab meat is rich in polyunsaturated acids, which are essential for the health of the cardiovascular system. Mussels are a source of selenium, sodium, calcium, potassium, iodine, cobalt and boron. Also, seaweed, rich in vitamins A, C and group B, as well as many minerals, can be safely attributed to seafood.

Low-fat dairy products. In the evening, it is very important to include easily digestible food that normalizes bowel function in the healthy dinner menu. Cottage cheese, yogurt, kefir contain a large number of probiotic cultures - live lactobacilli.
These microorganisms allow you to restore the natural microflora of the intestine, thereby ensuring a reliable and well-coordinated work of the immune system. In addition, a glass of kefir or a portion of yogurt included in dinner becomes a source of calcium and animal protein, which are easily absorbed under the influence of lactobacilli.
Calorie-free kefir - only 29 kcal, fruit curd or yogurt - 110 kcal.
cottage cheese, yogurt, cheese. All of them are irreplaceable sources of calcium and phosphorus. Eating them helps saturate the body with vitamins A, D and B9.

Here are some healthy dinner ideas for your slim figure and health benefits:
Chicken liver stewed with mushrooms and onions without oil;
Pollack baked in foil with herbs and lemon juice, and cabbage salad with herbs;
Steam minced chicken cutlet with canned peas;
Turkey breast with vegetables and spices in a pot (no oil added).

Standard fitness dinner after strength training
We take 150-200 grams of chicken breast or 200 grams of any seafood. Stew on water or cook in a double boiler (pre-cut the chicken into strips). “Meanwhile” the meat is stewed, boil green beans, broccoli or cauliflower in slightly salted water, about 200 g per dinner.
In the “final”, heat 1 tablespoon of olive oil in a pan, add dried rosemary, parsley, or dill (if we are cooking seafood) and lemon juice to it, heat for 30 seconds. We put the “ingredients” on a plate, mix the meat and vegetables and pour the sauce of oil, spices and lemon juice.

Light fitness dinner after strength training
For 150 g of fat-free cottage cheese, we take 1 tablespoon of low-fat kefir and 1 baked small apple. Grind all the ingredients in a puree with a blender, sprinkle with cinnamon. You can replace the apple with a pear or 1 ripe peach. The main thing is not to add sugar or honey.

Salads for those who do not train yet or are resting today.
"Nautical" For 1 serving: half a can of washed seaweed, 100 g shrimp, 200 g cherry tomatoes, 1 teaspoon soy sauce, 1 teaspoon sesame oil. We cut seaweed together with peeled shrimp as finely as possible. Cut the tomatoes in half, mix, season with sauce and sesame oil.

"Green Winter" For 1 serving: 1 baked apple, 100 g of boiled green beans, 1 tablespoon of yogurt 1-3% fat, a pinch of cinnamon. Mix the apple together with yogurt and cinnamon with a blender into a homogeneous mass, season the green beans with the resulting sauce. You can add any greens.

And, finally, everyone's favorite kefir can also be ennobled and turned into a delicious diet dish:
Option 1: mix a pinch of finely chopped greens with a quarter of a spoon of sea salt and a glass of kefir. Option 2: Whisk 1 cup of kefir with a ripe pear, baked apple (peel the skin and remove the core) or a handful of any berries, and add half a teaspoon of cinnamon instead of sugar.

And this is approximately how you can make a PP menu for a week

The time of diets and hard experiments on the body day by day is becoming a thing of the past. Proper nutrition is becoming a trend - a guarantee of health, beauty, and vitality. More and more people burdened with solid weight are looking for daily nutrition menu for weight loss. But what it is - not everyone understands.

Refusal of vital products, a sharp decrease in calorie content do not lead to the coveted harmony. Raw food and vegetarianism, cleansing days and dietary nutrition - produce a healing effect, but cannot be part of a healthy lifestyle. A proper diet provides the body with all the useful products, and the optimal mode of eating is a guarantee that it will be 100% absorbed. Then you won't have to worry about boosting your immune system, losing weight, treating problematic hair or skin. It remains only to outline options for a budget menu for good nutrition and follow them throughout your life.

Let's dwell on the "two pillars" of the menu for a healthy diet.

diet

With a balanced diet, it is required to change the usual diet in some points:

Exclude fast food, reduce the use of sweet and rich food in the menu, in the future - completely abandon it. Such products are absolutely not useful, they are garbage for the digestive tract.
In the season of vegetables and fruits, increase their consumption to the maximum. In winter, they bring not so much benefit as harm. In a healthy diet menu, fruits and vegetables should make up half of all other foods.
Drink clean water. For a healthy metabolism, the body needs up to 35 ml of fluid per 1 kg of body weight - a total of 1.5-2 liters of water per day. From sweet soda and alcohol gradually wean.
In the menu of proper nutrition, protein food is a priority: it is the basis for muscle growth, renewal of all tissues, and gives a feeling of satiety for several hours. Fats and carbohydrates should be reduced. The optimal ratio of BJU in the menu is 40:40:20.
Refusal of purified (refined) products. All of them are high-calorie, poor in fiber and impede the work of the digestive tract. Examples of such products: products made from white flour of the highest grade, sugar, refined oil, refined rice.
Cooking is also important in a healthy diet: a full-fledged meal is best steamed, boiled, baked.

Diet

We take food 4-5 times a day, with an interval of 3-4 hours. If you do not eat for 5 hours, the body's metabolism slows down, a long period without food serves as a signal to turn on the stress mode. Then each piece eaten immediately goes into fat reserves.
Don't overeat. Portions of food in the main receptions should be reduced in two palms. Eating at work or watching TV is not controlled by the centers of the brain. He does not receive a saturation signal, overeating occurs.
In the intervals between the main meals, it is useful to make fruit and vegetable snacks - up to 300 g per day. Fiber cleans the intestines, and vitamins are rarely superfluous to the body.
Breakfast is an absolute must if we want to have a healthy diet. But 3 hours before bedtime, you should not load yourself with heavy food.

A person is lazy, cowardly, impatient - and this prevents him from being healthy. It will take about a month of struggle with your food addictions to wean yourself from useless and harmful products. Only then will proper nutrition begin to change your life for the better.

Expert opinion

Egorova Natalya Sergeevna
Nutritionist, Nizhny Novgorod

Proper nutrition plays one of the key roles in maintaining health, along with lifestyle, work and rest schedule, psycho-emotional state, living conditions, environment, bad habits, etc. Today, it has already been proven that a balanced diet helps to maintain health and maintain good quality of life. And the violation of its principles is 30-50% of the reasons for the development of a number of "diseases of civilization" caused by insufficiency or excess nutrition. The diseases of civilization include diabetes mellitus (excessive consumption of carbohydrates), obesity (consumption of high-calorie foods with low nutritional value against the background of physical inactivity), osteoporosis (lack of calcium and vitamin D), iron deficiency anemia (deficiency of iron and ascorbic acid), diseases of the cardiovascular system , oncological diseases, etc.

When it comes to losing weight, proper nutrition can be ineffective here. Therefore, it is better to lose weight with the help of a diet selected by a nutritionist on an individual basis. And in the future, you can maintain a normal weight with a balanced diet. And not only weight, but also excellent health and well-being.

Products for a balanced diet

In the menu of proper nutrition with recipes, only healthy products are used. It is not necessary to look for expensive exclusive options. It is enough to look into a nearby supermarket and divide its assortment into necessary and useless products.

Vegetables

Vegetables and fruits make up half of a healthy diet, so we pay attention to them in the first place. Cheap and useful friends of the stomach: cabbage, carrots, beets, onions.

Cabbage has a lot of ascorbic acid - a vitamin of beauty and health, it supplies the body with calcium, its fiber is a real brush for the intestines.
Carrots also contain dietary fiber, pectin, which cleanse the digestive tract, but its main wealth is carotene, a source of vitamin A, which is healing for the eyes and other organs.
Beetroot is an excellent remedy for cleansing blood vessels, improves heart function.
Onions are a source of vitamins A, B2 and B3, phytoncides that kill pathogenic microflora and cancer cells.
Radish - stands out among vegetables in the content of minerals: iron, potassium, phosphorus; B vitamins are indispensable for the functioning of the nervous system.

Please note: peas and beans are inexpensive and tasty foods that serve as a source of protein and can replace meat for vegetarians and believers during fasting periods.

Fish products

Fish is a source of protein, some types of marine fish are known as a source of essential omega-3 fatty acids.

Champions in the content of this valuable acid are:

Mackerel - 2300 mg / 100g;
Salmon - 1970 mg / 100 g;
Herring - 1570 mg / 100g.

Practical advice: If the first two varieties are quite expensive, then herring is quite affordable and can take its rightful place in the healthy diet menu.

Budget products such as sprat and capelin are a source of phosphorus and calcium. Delicious small fish can be eaten right with the bones.

Meat products and eggs

Protein is a building material for the body and all organs. Its main source is meat and eggs. Without them, organizing a healthy diet is problematic. Chicken is a healthy and inexpensive option for meat dishes. It contains a lot of protein in combination with minerals such as zinc, phosphorus, magnesium, chromium. No wonder this type of meat is used in many therapeutic diets.

The second option for inexpensive, but very healthy meat can be offal. Their calorie content is lower than that of full-fledged meat, and there are more nutrients. The liver is rich in iron, the kidneys are rich in zinc, and the heart has iron, copper, and magnesium. Egg white is valued for being 100% absorbed by the body. Two eggs provide a third of the required daily protein intake for an adult.

Fruit

Delicious and inexpensive snacks between main meals consist mainly of fruit. They contain a lot of vitamin C, which restores the activity of the body, strengthens its resistance to disease. The most practical and affordable are apples and bananas. You can easily take them with you to work or on the road, eat quickly and restore efficiency when you feel hungry.

Dairy products

Fermented milk products are considered very useful for a healthy diet: yogurt, kefir, cottage cheese.

First, they are easy to digest.
Secondly, they are rich in lactobacilli, which have a beneficial effect on the intestinal microflora.
Third, they are low in calories.
Kefir, in addition, promotes cell regeneration and slows down the aging process.

Dairy products give the body energy without overloading the digestive tract.

Other products

From the products that we use every day, we need to choose the most useful for the menu.

Bread - white, from premium flour - is not the best option, it is high in calories and devoid of all the nutrients found in cereals. It is optimal to use rye or bran bread, rich in minerals and vitamins.
From cereals it is worth giving preference to pearl barley, buckwheat, millet and oatmeal. Rice - white and peeled, devoid of the lion's share of its usefulness, you need to choose varieties of dark rice - brown or brown.
Dark chocolate, 70% cocoa, is the best way to invigorate yourself, improve your mood and performance.

Please note: olive oil is an expensive but economical product, one teaspoon of oil will bring more benefits than a kilogram of apples.

Sample healthy food menu

The PP menu for the week presented in the table is balanced in terms of calorie content and the composition of BJU, it consists of inexpensive but healthy dishes. Meals can be diversified by including offal dishes, more expensive varieties of fish (cod, mackerel, pike, etc.). In the summer season, salads from tomatoes and cucumbers, zucchini dishes are more often used in the menu; for dessert, use berries, fruits, watermelons and melons.

Day of the week	meal	sample menu
	Breakfast	Boiled rice, cabbage salad, herbal tea
	1st snack	Cup of kefir
	Dinner	Herring boiled with spices; radish; compote
	2nd snack	medium sized apple
	Dinner	Vegetable ragout; otary chicken; bran bread, a glass of water
	Breakfast	Buckwheat; curd; black coffee
	1st snack	Banana
	Dinner	Shi; vinaigrette with olive oil; green tea
	2nd snack	Glass of yogurt
	Dinner	Rice porridge, cabbage salad with radish, a glass of kefir
	Breakfast	Oatmeal; banana; glass of yogurt
	1st snack	Curd mass 100g
	Dinner	Borscht, steamed herring; green tea
	2nd snack	Walnuts - 3-4 pcs.
	Dinner	Chicken meatballs; cabbage salad with carrots; compote
	Breakfast	Fried eggs from 2 eggs; bran bread; carrot juice
	1st snack	banana or apple
	Dinner	Rice with stewed vegetables; glass of water
	2nd snack	curd cheese
	Dinner	Shchi, pearl barley; yogurt
	Breakfast	beetroot salad; toasts; coffee
	1st snack	Banana
	Dinner	Boiled herring; Vegetable Salad; Black tea
	2nd snack	50-70g dark chocolate
	Dinner	Vegetable stew; bran bread; boiled chicken; green tea
	Breakfast	Two hard boiled eggs; salad with olive oil; kefir
	1st snack	An Apple
	Dinner	Buckwheat; Borsch; Rye bread; black tea
	2nd snack	Kefir 250 ml
	Dinner	Baked chicken meat; the vinaigrette; compote
	Breakfast	Oatmeal; scrambled eggs from 2 eggs; coffee
	1st snack	A glass of yogurt;
	Dinner	boiled herring; cabbage and carrot salad; herbal tea
	2nd snack	50-70g dark chocolate
	Dinner	cabbage soup; millet porridge; kefir

Dealing with your addictions is always difficult. But the habit of proper nutrition is worth the effort: the figure will become slimmer, well-being and quality of life will improve.

I have made healthy eating my way of life. I control my diet using a technique such as compiling a menu for the week.

I managed to prove to myself that healthy food is tasty and inexpensive. In conditions of limited financial opportunities, I developed my own healthy eating rules based on well-known ones.

So that the transition to a healthy diet does not become a torment, first I made a list of dishes that I usually cook. Deleted from it dishes that do not correspond to the principles of healthy eating. After studying the calorie tables and prices in stores, I made a list of useful inexpensive products. Found new recipes. I did not want to give up some of my favorite dishes, I began to cook them so that they fit the definition of a healthy diet.

Healthy eating rules

Diversity. A healthy diet should be balanced.
At least a third of the daily diet should be vegetables. I bring salads, vegetable soups, stews into each.
Follow a healthy diet. My menu for the week includes three meals a day.
Minimize the amount of animal fat in your diet. For a complete healthy diet, only fish oil is needed. I completely gave up butter and butter. True, I do not go to extremes and do not remove the skin from chicken. I rarely cook fatty pork. I fry all the brownies in vegetable oil.
Reduce carbohydrate intake. In my menu there is no pasta, pastry, confectionery. If the body persistently requires sweets, I can eat a little marmalade or marshmallows. Since the menu for the week includes sweet breakfasts, this rarely happens.
Proteins are important! Fish, meat, poultry should make up a third of the diet. I try to include them on the menu. Sources of vegetable proteins are mushrooms, nuts, legumes.
Prohibition of harmful products. Sweet soda, cakes, muffins, sausage, I excluded from the diet.

It is worth remembering that the need for calories depends on the ambient temperature. I make the menu according to the season. In hot weather, I reduce the calorie content of dishes.

In the fall, my menu was:

Day of the week	meal	First	Second	Dessert
Mon	morning
	day	Vegetable soup	Poached fish with green peas
	evening	Mushroom soup	Fresh tomato salad and homemade boiled pork
WT	morning			Cheesecakes with jam
	day	Pea soup	Boiled chicken with beetroot salad with garlic
	evening	Soup with rice and meatballs	Fish stew with vegetables in tomato sauce.
SR	morning			sweet omelette
	day	Vegetable soup with beef broth	Stewed beef liver with carrots and paprika.
	evening	Rassolnik	Meatloaf baked with boiled potatoes
Thu	morning			Natural cottage cheese with kefir and sugar
	day	Chicken broth with potatoes	Meatballs with sauerkraut and boiled potatoes
	evening	Mushroom soup with beans	Fish cakes with rice and canned mixed vegetable salad
Fri	morning			Sweet cottage cheese casserole
	day	Lenten borscht	Vegetable stew with pork
	evening	ear	Vegetable stew with chicken liver
Sat	morning
	day	Beef broth with potatoes	Stuffed squid with vegetables
	evening	Vegetable soup	Meatballs with potatoes
Sun	morning			Krupenik
	day	Solyanka	Boiled chicken with fresh cabbage salad
	evening	Vegetable soup	cabbage rolls

Due to lack of time, it happens that I cook one soup for the whole day or only the second. This menu for the week did not include dishes that cannot be called inexpensive, as well as those that take a long time to prepare. Dishes such as stuffed fish, baked meat pockets, liver pancakes appear on my holiday menu.

In the morning you need to have a sweet breakfast - glucose is needed for the normal functioning of the nervous system. According to the rules of a healthy diet, porridge is supposed to be breakfast. However, I had to replace almost all cereals with cottage cheese because of the high calorie content. Natural cottage cheese sold by weight is inexpensive, has a short shelf life, which indicates the absence of preservatives. In addition, breakfast includes sweet omelettes, casseroles, cheesecakes, cottage cheese pies.

For morning and afternoon meals, I definitely add broths and soups to the menu for the week - it's inexpensive, satisfying, healthy. They can be made low-calorie, suitable for my healthy eating option, if cooked on the bone. Lean borscht, cooked without meat - vegetable oil is used as fat, on which sautéing is fried.

I try to cook the second dishes without frying. I lower, that is, boil in a small amount of water, steam, bake in the oven.

Desserts, except for breakfast, I do not plan and do not include them in the menu for the week. But at home there is always fresh fruit. In winter I buy dried apricots, prunes, raisins, lemons, tangerines, winter varieties of apples.

Problems of healthy eating

Often the transition to a healthy diet is difficult. What's stopping you from doing it?

Habits. It is difficult to switch to a healthy diet right away - the body requires the usual excesses: fried potatoes, cake, sausages. The human body lives by habits, so giving up a bad habit and acquiring a good habit requires control from the mind. To smoothly switch to a healthy diet, the body will have to deceive: if you want to eat enough - you need to eat, but - with a salad or boiled fish.
Job. It is not always possible to maintain a healthy diet due to work schedules. But in the menu for the week it is worth making all the planned meals. You need to try to solve the issue of healthy eating: find an inexpensive cafe near the place of work, take lunch with you. As an option: you can buy inexpensive products at the nearest store. Then you will have to make breakfast the main meal on the menu, and have snacks for lunch. According to the rules of a healthy diet, it is advisable to adhere to such a regimen on weekends. The body will not be able to explain why for five days in a row it gets kefir and an apple during the day, and for the next two days - a hearty lunch. This disruption of routine can negate much of the benefit of a healthy diet. But, getting used to a certain regimen, the body begins to work like clockwork.

They say not to eat after 6pm. Nature conceived differently - after eating, the body wants to rest, inhibition processes are activated in the brain, blood rushes to the gastrointestinal tract. Eating 2 hours before bedtime is completely allowed by the rules of a healthy diet.

Finance. Many people think that healthy food is too expensive and tasteless. Here is a small list of delicious, healthy and inexpensive dishes and products that are always on my menu for the week:
- Instead of sausage: homemade pork and boiled pork or beef heart. These relatively inexpensive cold snacks are very easy to prepare and meet the requirements of a healthy diet.
- Instead of cheese. Inexpensive fat-free cottage cheese, inexpensive low-fat sour cream, kefir.
- Inexpensive fish and seafood. Fatty sea fish is, from inexpensive varieties, herring, herring, blue catfish. Mackerel, pollock, limonella are inexpensive and low-fat varieties. Among seafood, the most inexpensive is squid.
- Vegetables. According to the rules of healthy eating, the share of vegetables is one third. During the summer, I buy inexpensive seasonal vegetables for daily cooking and canning. In autumn I buy inexpensive potatoes, carrots, beets. In winter, dried beans, inexpensive sauerkraut, and home-made canned food appear on the menu. A delicious side dish is obtained from inexpensive frozen vegetables sold in stores, if you add fresh cabbage, green peas, beans and inexpensive tomato sauce during the stewing process.
- Mayonnaise. Instead of store-bought mayonnaise, I occasionally make homemade mayonnaise. Its recipe is simple, and it turns out it is inexpensive.

Have you ever heard the expression that humanity is digging its own grave with a spoon and fork? No matter how gloomy it sounds, but the statistics of recent decades show that about a third of the world's population is obese, and 45% of modern people have high cholesterol in their blood.

Diseases of the cardiovascular system, gastrointestinal tract, hormonal metabolism disorders, kidney and liver function - all these are the consequences of an unhealthy lifestyle and malnutrition.

The following mistakes in the eating behavior of our contemporaries are the most common:

Refusal of breakfast.
The habit of snacking on the go.
Dry food.
Fast food consumption.
Use of harmful additives.
Refusal of water.
Voluntary fasting (fraught with breakdowns).
"Eating" a bad mood.

Look video - proper nutrition, the worst mistakes:

In order to correct the situation, it is never too late to change your eating habits and switch to proper nutrition.

What kind of food can be considered correct?

What are the principles of good nutrition?

In addition to lunch, breakfast and dinner, it is advisable to include two intermediate meals in your diet: second breakfast and afternoon snack.

Fermented milk products are suitable for a second breakfast: yogurt, cottage cheese and kefir, as well as light vegetable salads. You can eat a handful of dried fruit, a small amount of nuts, or snack on fresh fruit.
A good lunch option is a combination of proteins (in the form of meat, poultry, or fish), vegetables, and complex carbohydrates.
For an afternoon snack, you can use the same products as for the first snack. You can drink a glass of tea with a sandwich or a cup of cocoa with a couple of pancakes.

In the dinner menu, it is best to include dishes containing a large amount of proteins that can break down fats, so you can give preference to cottage cheese, fish and lean meats.

Proper nutrition should be combined with compliance with the drinking regime, according to which you should drink at least one and a half liters of clean drinking water daily.

In the morning it is very useful to drink 200 ml of water on an empty stomach: this will prepare the intestines for the day ahead.
Intermediate meals should be healthy: instead of a high-calorie bun, it is better to eat a couple of whole grain breads, and instead of sweets, a handful of dried fruits.
A balanced menu should take into account the age and physiological needs of a person.

Nutritionists advise planning a menu in advance for the week ahead, as this allows you not only to adhere to proper nutrition, but also helps to achieve significant savings in time and material resources.

Sample menu of proper nutrition for a week for a teenager

The body of adolescents (boys or girls aged 12 to 17) is in a state of active formation and development, so strict diets can cause irreparable harm to their health. Fasting days are also unacceptable. How can you help teenagers who are overweight?

Principles of proper nutrition for teenagers:

With a tendency to obesity, the menu of proper teenage nutrition should include dishes with a reduced calorie content, so that the resulting food will be completely processed into energy, without being deposited in problem areas in the form of excess fat. The reduction in the total calorie intake of an overweight teenager can be no more than 20%.

When compiling a menu for a week, it should be borne in mind that carbohydrates should account for about half of the total calorie intake. The remaining half is equally divided between fats and proteins.

A complete breakfast for a teenager should consist of a protein or carbohydrate product with a side dish of fresh fruits or vegetables and a hot drink. Since the metabolism is activated during the breakfast process, the calories received during it will be completely consumed during the day.
If porridge is served for breakfast for a teenager, it is most useful to cook it either in water or in milk half diluted with water. Instead of sugar, you can use dried fruit or pieces of fresh fruit. The most useful are buckwheat and oatmeal.
Lunch is always the main meal of the day. It must certainly be freshly prepared and consisting of two courses, since soups are a very important and indispensable component of a teenage diet.
As an afternoon snack, a teenager can be offered a sour-milk drink with a bun, fruit, a light salad, a glass of fruit juice.
It is preferable to make dinner light by including a dish consisting of a vegetable side dish and a protein product (fish or meat).

The daily calorie intake of teenage girls should be within the framework of 2500 calories, teenage boys need 2700 calories. The nutritional content of meals for children who are actively involved in sports should be increased by 20%.

The teenage menu for a week should include dishes prepared by boiling, stewing and baking.
When planning a teenage diet for a week, it is worth considering that teenagers who experience weight problems should give up regular bread, replacing it with protein or bran.

And now is the time to move from talking about the principles of rational nutrition to a menu of a balanced diet for adolescents with unstable weight for a week.

Monday

Breakfast: a small portion of 5% cottage cheese with pieces of fruit, a protein omelette (with ham, salmon or cheese), a glass of tea with milk. Serving size - 100-150 g.
Dinner: vegetable soup with broccoli, chicken fillet cutlet (weighing 150 g), 200 ml of vegetable juice.
afternoon tea: 250 ml fruit juice, low-fat cheese sandwich.
Dinner: vegetable salad (from green onions, fresh cucumbers and sweet corn, seasoned with olive oil) with a piece of boiled fish, green tea.

Tuesday

Breakfast: 150 g beef goulash, buckwheat garnish, a glass of herbal tea.
Dinner: vegetarian soup, stewed vegetables, one fresh cucumber, 250 ml dried fruit compote.
afternoon tea: a salad of your favorite fruits with yogurt dressing.
Dinner: 200 g of oatmeal boiled in diluted milk, a glass of black tea.

Wednesday

Breakfast: a couple of sandwiches with pieces of boiled meat and lettuce, two fresh tomatoes, a glass of green tea.
Dinner: chicken noodle soup, boiled chicken leg, white cabbage and carrot salad, 200 ml vegetable juice.
afternoon tea: hard-boiled eggs (two pieces), a glass of black tea sweetened with honey.
Dinner: cottage cheese and pear casserole, a glass of milk.

Thursday

Breakfast: stewed vegetables with a piece of boiled chicken breast, coffee drink with milk.
Dinner: fresh mushroom soup, mashed potatoes, a glass of tomato juice.
afternoon tea: 200 ml drinking yoghurt with a bun.
Dinner: milk buckwheat porridge, a piece of cheese, toast, black tea.

Friday

Breakfast: cottage cheese and fruit casserole, a glass of kefir.
Dinner: soup "Kharcho", a piece of boiled fish, 200 ml of carrot juice.
afternoon tea: a glass of low-fat yogurt, a sandwich with a piece of cheese.
Dinner: 200 g milk oatmeal, black tea with honey.

Saturday

afternoon tea: 150 g 5% cottage cheese.
Dinner: soft-boiled egg, fresh tomato and canned corn salad, herbal tea.

Sunday

Breakfast: a piece of stewed chicken breast with a side dish of vegetables, coffee with milk.
Dinner: mushroom soup, mashed potatoes, a glass of tomato juice.
afternoon tea: 200 ml drinking yogurt, bran flour bun.
Dinner: milk buckwheat porridge, toast with a slice of cheese, black tea.

This dietary diet for a week will help teenagers not only get rid of a few kilograms of excess weight, but also allow them not to experience a painful feeling of hunger, because in addition to four meals a day, it allows fruit snacks (only bananas and grapes are not welcome).

A sample menu of proper nutrition for a week for the whole family

Why do you need to make a menu for the week?

By clearly planning our diet for the days of the week, we make it easier for ourselves to prepare dishes by choosing them from a list.
A pre-compiled menu allows us to choose the days when the hostess has the opportunity to prepare the necessary dish.
Another advantage of the weekly menu is cost savings, since we buy only the necessary products, and in the quantity we need, while also providing for the purchase of alternative healthy products used for snacks (dried fruits, sour-milk products, fresh vegetables and fruits).

Let's get acquainted with the menu of proper nutrition for the week.

This diet is designed for one person, subject to a five-time meal. In accordance with the number of members in the family, this layout is multiplied by the required number of servings.