Recipes for healthy and wholesome food. Proper nutrition: menu and recipes for PP for every day. What to cook for dinner quickly, tasty and healthy

Almost every day we come across articles about healthy eating, recipes for healthy dishes that can improve the health of our far from ideal menu... What prevents you from taking and preparing a lenten or vegetarian dish, since they are usually easy to make? Most often there are not enough ingredients. We tell you what you need to stock up on and how to store it correctly.

Does it ever happen to you that you find a great recipe, but after getting acquainted with the ingredients, your passion cools down? It seems that everything basic is there, but there are not enough spices, nuts or some kind of apple cider vinegar. I bet you don't go to the store to buy them, but are looking for a simpler recipe or preparing one of your usual dishes.

I did the same until I collected my “pantry” of culinary ingredients. Now I have enough spices, oils, grains and other “zest”, like dry nori seaweed, which are always on hand. This is where true culinary freedom began!

Now I choose recipes based on my inspiration, not what I have in my kitchen cupboards. My hands are free! I can open a culinary website and quickly cook any recipe that catches my eye. I experiment with familiar dishes, giving them new flavors. I'll tell you how to stock up on everything you need to prepare original and nutritious dishes for you and those you love.

Oils and vinegars

Strive to buy only organic, cold-pressed oils. It is important! Such oils contain polyunsaturated fatty acids, which are not synthesized by the body and therefore must be supplied with food.

Extra virgin olive oil- base oil in Mediterranean cuisine and more. Pay attention to the acidity, which is usually indicated on the packaging. The lower it is (up to 0.8%), the higher the quality of the oil.

I highly recommend trying organic Tunisian oil Terra Delissa. This is one of the most inexpensive and accessible oils that can be found in chain supermarkets like Auchan, for the price of regular olive oil. Terra Delissa has an American USDA organic certificate and a German food fair award.

Grape seed oil— lately I’ve been using it instead of olive oil. It has the same relatively neutral taste and smell, but it is not counterfeited as often as olive oil. Another advantage of this oil is that it has a high burning point, which means it is resistant to high temperatures. You can use grapeseed oil for seasoning hot cereals and side dishes, but not for frying (no matter what the label says!).

Flaxseed, pumpkin, sesame, cucumber oil and so on. - one or two to choose from. You should not buy many different oils at once, as over time they oxidize from heat and light, becoming unusable. Each oil has its pros and cons - study them before giving preference to something specific. For example, sesame oil is useful for women with hormonal imbalances, but is not recommended for those with high blood clotting, and pumpkin oil is a real champion in zinc and selenium content, but cannot withstand high temperatures at all.

It is better to avoid frying in vegetable oil. Healthy unsaturated fats oxidize when heated and create free radicals that destroy cells in the nervous system and other organs. Best used for frying ghee or coconut oil- or better yet, both. These are saturated fats that do not oxidize when heated.

Concerning coconut oil, buy only organic and unrefined, since the hydrogenated version contains trans fats. Lauric acid in coconut oil supports the function and increases the level of good cholesterol. It can also be used for baking. It also perfectly moisturizes the skin!

Apple vinegar- the healthiest among vinegars. Actively participates in detoxification of the body.

Wine, balsamic vinegar- both or one to choose from. Balsamic is quite enough for me.

Cereals, flour, pasta

Semolina- in casseroles and puddings.

Buckwheat, corn grits- for healthy gluten-free porridges.

Quinoa- not actually a cereal, but quinoa seeds, but it is boiled and used in cooking in the same way as cereals. Quinoa is rich in complete protein, containing all eight amino acids.

Couscous, bulgur- wheat cereals. Contains gluten but is a healthier alternative to regular pasta. And it tastes richer.

Coarse flour (wheat, rye, etc.)— it is better to replace the usual wheat flour with it. Whole grain flour contains fiber, so it fills you up faster and better. Be careful: due to the beneficial grain germ it contains, the shelf life of wholemeal flour is no more than 6 months.

Pasta made from durum wheat flour. It is more expensive, but better for health and figure, as it contains less starch. In other words, its glycemic index is lower. These are the same complex carbohydrates that take longer to digest and keep you feeling full.

Buckwheat noodles. Low in calories, rich in protein and fiber, these noodles are considered dietary products. A must have if you love oriental cuisine.

Legumes

Legumes are the main source of protein for vegans and vegetarians. For better absorption, it is recommended to pre-soak the legumes (contrary to the instructions on the package).

Lentils, green and red (yellow). Red contains more iron and cooks faster, so it's good for a quick vegan dinner. Green lentils are best pre-soaked, but they are exceptionally rich in fiber and lower blood sugar levels. There are also rare black lentils, which resemble caviar and look beautiful in holiday salads.

Chickpeas (chickpeas)- champion in protein content among legumes. Be sure to soak! An indispensable ingredient for classic oriental hummus and an excellent replacement for starchy side dishes.

Mung dal beans (mung beans)- small beans of a beautiful green color. In addition to protein, they have a high iron content. If you soak them overnight and then cook them with sweet peppers, onions and tomatoes, you get an unreal and satisfying soup, a thousand times tastier than the usual pea soup. And if you add cumin and cardamom seeds there, it’s simply impossible to die.

Nuts, dried fruits, grains

Walnuts, hazelnuts, macadamia, Brazil nuts, cashews, etc.— all nuts are very nutritious, each in its own way. It is convenient to have several types of different nuts in the kitchen. Don't buy too many because over time, nuts, like any fat, tend to become rancid.

Pine nuts- for pesto and salads. Store these comrades especially carefully if they are peeled. Do not buy pine nuts in reserve if you do not intend to use them in the next couple of weeks - you risk getting a gallbladder disorder.

Almond— for preparing almond (lean!) milk as a protein base for smoothies.

Dried dates, figs, apricots, dried apricots, prunes, etc.- the best snack if you want something sweet. The basis of many raw food desserts.

Flax-seed- for adding to salads and smoothies. Simply a treasure trove of benefits, it perfectly cleanses the body.

Chia seeds- a real superfood, a storehouse of omega 3, vitamins and antioxidants. Compared to chia, foods like broccoli, flaxseed, spinach and blueberries just sit back.

Green buckwheat- for germination. Today only the lazy do not know about the benefits of green buckwheat sprouts. If you are not used to eating sprouts just like that, add them to salads.

Brown or black rice- a healthier version of rice compared to classic white rice. Again, complex carbohydrates.

Arborio rice- medium grain round rice for risotto.

Herbs and spices

I will not list the properties of all spices; I will focus only on some, not the most obvious ones. And yes, there is no such thing as too many spices. This is what I have in stock.

Turmeric (sage), curry, basil (reyhan), rosemary, oregano (oregano), mint, whole and ground coriander, hot red pepper, black pepper.

Ground nutmeg- works well with all types of mushrooms. Great in soups and marinades.

Jeera (cumin) ground or in grains - indispensable when preparing legumes. If you like hummus, you can’t do without cumin.

Paprika- for vegetable cream soups, especially pumpkin.

White pepper- for fish and seafood.

Allspice- for soups.

Cardamom in pods- for warming tea and aromatic pastries.

Cinnamon sticks and ground- in tea, baked goods and some Ayurvedic soups.

Carnation- in tea and marinades.

Fennel seeds- in tea and vegetable soups. Lactogonic, cleansing and tonic.

Miscellaneous

Organic honey- choose honey only in specialized stores and never heat it above 50 degrees.

Olives- only organic, having nothing in common with the product in cans that is sold in stores.

Sun-dried tomatoes- in salads, pastas and for making delicious sauces.

Tomato paste— read the ingredients carefully: there shouldn’t be anything superfluous there.

Dried mushrooms better than canned ones. An excellent option for winter.

Dried nori seaweed- in salads, sandwiches and homemade rolls. I love them, so I eat them just like chips. The best source of iodine you can think of. Try to choose nori without additives; at most they may contain salt.

Tofu- plant-based protein substitute. Good when you need to add easily digestible protein to a vegan dinner - for miso soup, in tandem with quinoa, etc. Many people do not understand the taste of tofu, since it has no taste. But tofu absorbs spices and marinades, while it is low-fat and low-calorie.

Goji berries— I don’t share the wild excitement about this product. But, according to my observations, goji berries fill you up quite quickly and well. Like all berries, goji berries are rich in antioxidants. A great snack or addition to your morning oatmeal.

Find your nearest market and shop there spices by weight, no less than 100 g at a time. This way you will save money and time.

Highlight the highest quality products on the market and build good, human relationships with their sellers. Very soon you will receive not only a smile and friendly service, but also pleasant bonuses as a regular customer.

Recipes for proper nutrition are gaining popularity today, because such recipes can be not only healthy for our body, but also very tasty. The abundance of recipes for dishes for proper nutrition is attractive both in appearance and in its content, pleasant aroma, interesting color, etc. It is very important to correctly create a menu for every day, where recipes for proper nutrition will prevail. The variety of shapes and tastes will not leave anyone hungry and unsatisfied from what they tried.

There is no need to confuse healthier eating with diets or fasting, because they are fundamentally different. But the effect of healthy food will also be noticeable, because with the help of natural and tasty products you will be able to easily maintain a beautiful shape and remove extra pounds. And in addition to your figure, a balanced diet will give you a good mood and well-being.

Proper nutrition involves eating freshly prepared food, so the recipe is designed for 3 servings:

• medium sized carrots;
• chicken fillet – 200 gr.;
• cauliflower;
• sauce (chicken broth, hard cheese, flour, cream, 2 eggs, ground pepper, nutmeg, salt to taste).

Recipe:

1. Do not cook the cauliflower until tender, first separating the inflorescences. Add all ingredients for the sauce, except eggs, to the water where it was boiled. Cook this whole mixture for 5 minutes, stirring occasionally and not allowing it to curdle. Then add the egg yolks and mix well in a water bath.
2. The baking container must be greased with butter. Place pre-cooked chicken or other poultry fillet, cauliflower, carrots on the bottom and fill with sauce.
3. Place the pan in an oven preheated to 250 degrees for 15 minutes until a crispy crust of a beautiful golden hue appears. Such food is not only incredibly tasty, but also nutritious.

Sardine salad

There are many recipes for proper nutrition, but this salad is very easy to prepare, saturates the body and prevents extra pounds from being deposited on the sides. To prepare it you need the following ingredients:

• rice - about 130 g;
• canned peas and corn (a glass of total weight);
• sardines in their own juice;
• fresh cucumber;
• Cherry tomatoes;
• greens, feather onions;
• salt and pepper (to taste).

Recipe:

1. Pre-boil the rice. Mix it with sardine.
2. Cut the cucumber into small pieces, divide the cherry tomatoes into quarters.
3. Chop the greens and onions and add to the rice.
4. Mix all remaining ingredients and decorate the dish.

In order to eat healthy, you don't need to spend a lot of time preparing food. With proper nutrition, you can increase your energy levels and strength, gain vigor and positivity, feel better and forget about health problems. Proper nutrition is no longer a tasteless food restriction; with the help of a variety of dishes you can brighten up your daily diet.

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PP recipes have helped many people in their struggle to lose weight, normalize the functioning of internal organs, and improve the condition of their skin, hair and nails. Many people think that eating this way every day is quite difficult, but over time it turns into a way of life.

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

What products are your priority?

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

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

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

1. Slow carbohydrates (up to 30%):

1. Fats (up to 25%):

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

Also, pp products, recipes from which can be used every day for weight loss, will be those that have fat-burning functions:

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

But you should avoid the following products:

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

Protein pancakes

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

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

After thoroughly mixing the ingredients so that no lumps remain, pour the dough into a hot frying pan in portions. Bake the pancake on each side until a brownish crust forms. It is advisable to fry pancakes in a non-stick pan so as not to add oil. Can be consumed with nut urbech.

Curd dessert with fruits and gelatin

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

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

Then the products need to be laid out in layers in the following order:

• Strawberry;
• cottage cheese;
• kiwi;
• cottage cheese;
• a pineapple;
• cottage cheese.

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

Cheesecakes with bran and banana

This recipe will be an excellent breakfast in the pp style, which can be consumed every day for weight loss.

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

The dough should not be too viscous, but rather more liquid. Divide the finished dough into equal portions, form into balls, and then press them down. Fry the resulting flatbreads on each side until brownish in color. To prevent the cheesecakes from being too greasy from the oil, you should briefly place them on paper napkins before eating.

Kefir jelly

1 tbsp. l. Soak gelatin in water for 30 minutes. Combine a liter of kefir with 0.3 liters. sugar and a pinch of vanillin, beat until the sugar is completely dissolved. Pour gelatin melted in a water bath into the resulting mass in a small stream. Beat well again. Add melted dark chocolate (130 g) to the mixture, mix and pour into cups. Place in the refrigerator for 30 minutes.

Banana cupcakes

Mash 3 bananas to a paste. Mix sifted flour (230 g) with baking powder (13 g). Grind 30 g of soft butter on a grater and knead with sugar. Pour in 2 eggs and beat until slightly foamy. Mix all substances until smooth.
Place on floured baking sheets and leave in the oven for 30 minutes. Sprinkle the finished cupcakes with a small amount of powdered sugar.

Radish salad

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

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

Beet salad

It is recommended to eat this salad at least once every 7 days. The components contained in it are not only low in calories, but also rich in substances that can alleviate stress from a sudden change in diet and physical activity.

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

Light Greek salad

Cut tofu cheese (30 g), cucumbers (3 pcs.) and sweet peppers (2 pcs.) into small cubes. Cut cherry tomatoes (9 pcs.) and olives (a third of the jar) into two halves. Combine products and season with olive oil, stir.

Squeeze a couple drops of lemon juice. If a beautiful presentation is required, then lay a few lettuce leaves on a flat dish, then carefully place the main salad on them.

Salad with tuna

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

Vegetable soup with chicken

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

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

Vegetable soup with rice and cabbage

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

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

Carrot soup

Cut carrots (300 g), onions (1-2 pcs.) and potatoes (3-4 pcs.) into medium cubes. Sauté the onion in a hot frying pan for 6 minutes, then add the carrots to it and hold for another minute. Boil the potatoes until half cooked, add 1 tub of processed cheese to the resulting broth. Then add the remaining vegetables and spices (thyme, salt, pepper). Cook until the carrots are soft.

Brussels sprouts soup with cream

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

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

Remove the chicken, cool and break into slices. Add potatoes to the prepared broth. Fry onions and carrots for 3 minutes, then add cabbage and pour 0.2 liters. water. Simmer until the vegetables are ready. When the potatoes are soft, add the remaining vegetables to the pan.

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

Buckwheat soup

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

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

Bulgarian soup

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

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

Tomato soup

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

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

Chicken meatball soup

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

Saute finely chopped carrots and onions for about 3 minutes. When the potatoes are ready, add the fried potatoes to the broth and keep for a couple more minutes. Place half a boiled chicken egg and chopped dill into plates in portions.

Pumpkin baked with egg

Peel the pumpkin from skin and seeds, cut into cubes. Spread evenly in the baking dish and sprinkle with salt and pepper. Beat three eggs in a bowl and pour them over the pumpkin. Spread a small piece of butter on top. Place in oven for 30 minutes. If desired, the finished casserole can be sprinkled with hard cheese.

Light Stewed Cabbage Recipe

Chop the cabbage, place in a deep bowl and sprinkle with salt. Knead thoroughly until softened.
Pour into a heated frying pan, add water. Add pepper and a little salt. Simmer, stirring occasionally, for about 30 minutes.

Chicken baked with vegetables

Everyday recipes for weight loss cannot do without vegetables and chicken. After all, chicken meat is the main source of proteins, and vegetables saturate the body with fiber, which helps improve intestinal function and burn excess fat.

Cut the eggplant, 2 sweet peppers, carrots, onions, 3 tomatoes and chicken fillet into cubes, mix and place in a baking dish. In a deep bowl, mix half a tbsp. l. mayonnaise, 3 tbsp. l. sour cream, 300 g of grated hard cheese, salt, paprika and pepper. Pour the resulting mixture over the products on the baking sheet. Place in oven until full readiness.

Chicken fillet in mustard sauce

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

Zucchini with cheese and tomatoes in the oven

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

Zucchini casserole

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

Rice with chicken and vegetables

Chop the chicken, onion and carrots into cubes and fry until the chicken is half cooked. Pour the mixture into the pan, add rice, canned peas and corn. Pour in hot water and cook until tender, stirring occasionally.

Pollock with stewed vegetables

Pollock is considered an ideal fish for those who want to lose weight: In addition to being low in calories, it is also enriched with various vitamins, minerals and trace elements. Regular consumption of this fish helps to normalize the functioning of the thyroid gland, which is responsible for the performance of all metabolic substances. And, therefore, it helps to lose extra pounds.

After cleaning the pollock, pour lemon juice over it and leave for 30 minutes. Then cut into portions and rub with fish spices. 3 pcs. Grate carrots, cut onion into rings, 2 tomatoes into cubes. Distribute half of the resulting vegetables in a deep frying pan, place the fish on top, and add the rest of the ingredients. Pour in a glass of water and simmer until fully cooked.

Chicken liver stewed with vegetables

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

Diet pilaf with chicken

This recipe makes the dish dietary and subject to the laws of food regulations due to the method of preparation: practically free of fat and carcinogens. Which leaves all the best qualities of weight loss products for every day.

Wash the chicken breast, remove the bones and cut into pieces. Cut carrots into strips, onions into rings. Place the brisket in a saucepan with water and bring to a boil.

Turn the heat down a little and cook for another 13 minutes. Add carrots, onions and pepper powder. Leave on the heat for another 5 minutes, then add brown rice, cumin and dried barberry. Simmer, covered, for about 30 minutes.

Veal with mushrooms and potatoes

Cut the meat into medium cubes, place in a frying pan and fry for 3 minutes with grated carrots and onions. Chop potatoes (5-6 pieces) into large pieces and add to veal. Add 300 ml. water and cover with a lid and simmer for about 30 minutes. In 13 min. until ready, add a can of canned champignons, and 3 tbsp. l. sour cream.

Zucchini baked with minced chicken

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

Most people are afraid of proper nutrition, believing that everything is necessarily not tasty, and all recipes are monotonous and boring. However, you can find many dishes that promote weight loss and are tasty for every day.

“A man is what he eats.” The ancient sages, as always, turned out to be right, and we can be convinced of their rightness by looking at ourselves in the mirror and leafing through volumes of our medical histories... Today it is fashionable to scold the poor ecology, stress and the frantic pace of life, blaming them for our poor health, but the truth sooner or later it opens up to everyone - as long as we, without thinking, throw whatever we can into ourselves, we can’t even dream of good health.

There is one principle that helps to smoothly switch to a healthy diet: everything that is not harmful is healthy. It is known that the products we consume are conventionally divided into useful and harmful. What are the so-called harmful products? Unfortunately, the average person cannot imagine their menu without many of them. But if you really decide to eat healthy foods, give them up. We are talking about semi-finished products, canned food, spicy and fatty foods, soda, sweets with artificial confectionery fats and products with an abundance of preservatives, chemical dyes and flavors. Separately, I would like to say about fast foods and instant food. They should not be used under any circumstances! Even if you simply exclude this “set” from your diet, your body will feel a huge relief. Now you will steam, stew and bake using a steamer, oven or multicooker. The maximum task is to get all the most useful things from any product. This doesn’t mean that you will forever have to give up your favorite crispy-skinned chicken or fried potatoes, it’s just that these dishes will appear in your diet much less frequently.

Now about useful products. Scientists have long proposed a universal food pyramid, which indicates what and in what proportions you need to eat in order to live a long, healthy and happy life. First of all, it is worth saturating your diet with fruits, vegetables and whole grains, which will not only enrich the menu with fiber and healthy carbohydrates, but also provide the necessary amount of vitamins, minerals and microelements. In summer it can be all fresh vegetables: cucumber, zucchini, cauliflower, eggplant, bell pepper, etc. In winter - radish, beets, carrots, sauerkraut and other vegetables and fruits prepared with simple, “folk” means (fermentation , soaking, salting and canning in its natural form without salt and sugar). Consuming salted and pickled vegetables should be done in moderation. By the way, there should also be a limit on sugar. You can use frozen vegetables and fruits. Our site has repeatedly talked about how you can freeze the gifts of summer with minimal loss of benefits and maximum preservation of taste and aroma.

Your diet must contain protein foods: lean meat, cottage cheese, eggs, fish or vegetable proteins (legumes, soy, wheat, nuts). The healthiest meats are considered to be lean pork, veal and chicken (especially breast). This does not mean that you need to completely abandon the use of, say, offal, which has its own beneficial properties for the human body, just that a certain balance must be maintained between lean meat and meat products with a high amount of fat. As for fish, you can eat a lot of it and any fish, because even fatty sea fish will not harm your figure, but on the contrary, it will enrich the body with healthy Omega-3 acids. When choosing eggs, give preference to quail eggs - they are healthier and safer than chicken eggs. Normally, the average adult needs 1 chicken or 3-4 quail eggs per day.

You can and should use vegetable oil; it will not affect your figure. It makes sense to try other types of vegetable oils, besides the usual sunflower, both exotic and traditional, the main thing is that these oils are prepared by cold pressing and are not subjected to refining and deodorization. Of course, at first the aroma of the same sunflower oil will be unusual and even heavy. By the way, sunflower oil is far from first place in terms of benefits. Olive, cedar, and mustard oils are much lighter and richer in composition. The choice is huge now, you just have to be interested. Various vegetable oils make it possible to play with flavors when preparing the same fresh salads. Vegetable oils in interaction with fresh vegetables and fruits have the effect of maximizing metabolism acceleration.

Dairy products (cottage cheese, yogurt, kefir and milk) will help compensate for the lack of vitamin D and calcium. By the way, this does not mean at all that you need to choose only completely low-fat dairy products when creating your daily menu. Animal fat, like vegetable fat, is vital. It is a natural source and accumulator of energy, and is also required for the production of cholesterol (a substance that we are all accustomed to fear, but without which the normal functioning of our body is impossible). Therefore, your diet should include butter, sour cream, and milk with normal fat content - the main thing is not to exceed the limits of reason. But let's get back to calcium. Milk and dairy products, traditionally considered the main and main suppliers of this mineral to the body, are not able to provide it with calcium in the amount that is really necessary. But sesame seeds, poppy seeds and almonds cope with this A+ task. If you want your child to receive enough calcium every day, or you yourself belong to a risk group (for example, women over 35 years old), nut milk should be on your table much more often than cow's milk. It’s easy to prepare, and if you add honey to this milk or use it in the form of a smoothie or healthy cocktails, then the healthy stuff becomes tasty too!

Cooking food, as well as eating it, should be a joy. And these are not the problems of ancient philosophies, but the rule of a good mood. Healthy eating every day involves a responsible approach to food. Let's say you adhere to the classic scheme: breakfast, afternoon snack, lunch, dinner and second dinner. And if intermediate snacks can easily replace tea and fruit, for the main three meals you will have to do some magic.

Since childhood, we have been told that breakfast is the main meal of the day. We have learned this truth throughout our lives. It is breakfast that gives a boost of energy for the whole day and the impetus for great things. The fact is that people who have a hearty breakfast and a good lunch, in the evening, as a rule, do not overeat before going to bed, but are more inclined to eat light foods. You've probably already noticed that after fasting all day, by the evening you really want to eat and it's almost impossible to resist. The energy received from breakfast and lunch is spent during the day, and after a heavy dinner it will definitely remain in the form of adipose tissue, because at night you will not waste energy. By keeping this in mind and properly distributing food throughout the day, you will not only gradually lose weight, but you will also be alert and energetic throughout the day. An excellent morning option is oatmeal with berries and honey, corn flakes, buckwheat; once or twice a week you can indulge in a light omelet with vegetables. For drinks, fresh juices, green tea or high-quality still mineral water are perfect.

Lunch gives even more room for creativity. You can boil or bake poultry, fish, lean meat, prepare vegetable soup or puree soup, sauerkraut cabbage soup, nutritious broth. If you cannot give up bread, give preference to products made from wholemeal flour, whole grain bread or baked goods with bran. A fresh vegetable salad will be a useful vitamin addition to your healthy diet for weight loss. The good habit of preparing salad every day is simply bound to take root in your home! When choosing meat, keep in mind that the sirloin contains the least amount of fat and bones. Ground beef is one of the lowest in fat. If you find it too dry, try adding minced chicken to it - your cutlets will become much more tender. If you cannot completely eliminate salt from your diet, add moderate amounts to your food. Don't push yourself to extremes: sometimes you can add a little salt or seasoning to your favorite dish. Everything should just be in moderation.

For dinner, you can cook a vegetable stew, bake a bird, prepare buckwheat porridge or unsweetened pancakes. If you are too lazy to cook, you can dine on biscuits with kefir. Or pour homemade muesli or granola with natural yogurt or milk - this is an excellent light dinner and a very tasty treat. True, for men it is still better to cook something more substantial, say, fish casserole or pilaf. An oven and a slow cooker will be excellent helpers for this. Very soon you will understand that proper nutrition is the easiest path to health and beauty.

If possible, try to follow a diet. This can be achieved with proper planning of the day. To avoid force majeure, try to think ahead about everything you prepare. On our website you can get acquainted with materials on menu planning, this is great for organizing and frees up a lot of time. You may now have to spend a little more money on groceries, but previously you spent it on making your health worse. A compelling argument for spending a little money, isn't it?

And one more recommendation. Drink enough water throughout the day, about 1.5-2 liters. Pure water is a vital product for the human body. Experts advise starting your day not with exercise, but with a glass of hot water. Drinking on an empty stomach, it washes and warms the intestines, starting its work. To properly start the process, you need to know that you need to drink hot water (in moderation, of course: you shouldn’t pour boiling water into yourself) and as soon as possible after waking up. You can, of course, drink it cold. Only you should know that after drinking cold water you can start breakfast 20 minutes later, and after drinking hot water - after 40. Limiting fluid will not lead to weight loss, everything happens just the opposite. A strict drinking regime can only lead to a slowdown in metabolism and the appearance of edema. So drink water. It is better to do this half an hour before meals, then, firstly, you will know for sure whether you are hungry (after half an hour a feeling of hunger usually appears), and secondly, the stomach will be ready to eat food, all food will be well digested and absorbed, and the metabolism will be very fast. As for other drinks, it is important to know the following. The consumption of coffee and black tea should either be eliminated altogether or reduced to the norm of “1 day - 1 cup”. Freshly squeezed vegetable and fruit juices significantly diversify your diet and provide vitamins, because they do not contribute to the formation of fat deposits. It is better to blend fruit juices with vegetable juices, since in their “pure” form they raise blood sugar levels. The only exceptions are grapefruit, lime and lemon juices. And, of course, forget about Coca-Cola, sweet sodas and similar drinks. They cannot give anything useful to your body.

Don't eat what you don't want. Eating healthy every day for good health and well-being should eventually become the norm, and the process should be enjoyable. Experiment, come up with a new dish, find new food combinations. Make your menu so that it is varied. And remember the main principle of healthy eating - eat only when you feel hungry. Many people are so accustomed to constantly chewing something that they can no longer distinguish a real feeling of hunger from ordinary psychological dependence. This will be the most difficult thing to do, but even if you have a snack, it’s better to do it not with candy or crackers, but with an apple or other fruit. Start changing your life gradually, because few people manage to dramatically change their habits. The main thing is to take the first step and don’t stop, and at some point you will understand that healthy eating every day is the only correct method, and you like it.

Nutrition culture is also very important. Whatever dish graces your table, remember to eat slowly. Eat slowly, chewing food thoroughly, often, but in small portions. Don't force your body to stock up in case of a hunger strike. Let him be calm and know that he will soon receive another portion of energy. The food consumed must be fresh. It is necessary to prepare dishes in such quantities that they are eaten immediately. Reheated yesterday's cabbage rolls will not bring you any benefit; on the contrary, it has been proven that stale dishes clog the body with toxins.

And the last, but most important rule: to maintain health, focus not on the quantity, but on the quality of the food you consume. Don’t forget that you need to eat in order to live, and not the other way around!

Eat varied and healthy and be healthy!

Larisa Shuftaykina

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

Basic principles of proper nutrition

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

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

Table of products for making recipes

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

How to plan your diet when losing weight

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

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

Recipes for proper nutrition

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

Recipe: pasta with vegetables and chicken

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

Recipe: fish with white sauce

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

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

Recipe: Stuffed Zucchini

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

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

Recipe: Couscous with vegetables and fish

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

Vegetable and bean salad for weight loss

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

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

Shawarma for weight loss

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

Recipe for weight loss: Stuffed champignons

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

Vegetable salad

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

An approximate daily diet for weight loss

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

Sample proper diet for weight loss for a week

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

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

Approximate proper diet for weight loss for a month

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

Options for healthy snacks

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

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