Proper nutrition. Weekly menu for the family. Proper nutrition: diet, features and recommendations

We all think about our diet sooner or later: problems with weight, skin, and health in general force us to open our refrigerator and skeptically examine its contents. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, we are looking for our way to a healthy and beautiful body.

Meanwhile, healthy and proper nutrition is not a strict debilitating diet, not a mockery of the body and not depriving it of joys, it is just a series of rules, if followed, you can radically change yourself and find new ones. good habits, beautiful figure and significantly prolong life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem for modern people - we move less, consume large amounts of fatty foods, high-calorie sauces, sweets. There are endless temptations everywhere, and manufacturers compete to see who can offer the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second resident developed countries It has overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount excess weight. Diabetes, problems with the heart, gastrointestinal tract, reproductive function - this is just small part possible diseases arising from non-compliance with the diet.

Good news is that for last years taking care of your body has begun to become fashionable: everything more calls playing sports is given by the state, public organizations, organic and dietary products, the press disseminates advice on how to eat healthy.

The basics of healthy eating, or how to eat healthy

When creating a menu healthy eating there are a few things to keep in mind general rules: firstly, you need to eat often and in small portions. It’s most convenient to get yourself a small plate that can hold a handful-sized portion. No need to be afraid of hunger! A healthy diet involves 5-6 meals per day. It is also good to accustom yourself to eat at the same time - this will stabilize the functioning of the stomach and will promote weight loss.

Second important rule– remember about calories. There is no need to scrupulously calculate them throughout your life every time you eat; just watch your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie intake; you can find it out, for example, by using a special calculator that is easy to find on the Internet. For example, a 30-year-old woman weighing 70 kg with a height of 170 cm and little physical activity needs about 2000 kcal per day. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting down your diet - the body will simply slow down its metabolism, and such a diet does more harm than good.

Rule three - we maintain a balance between “income” and “expenses”, that is, the energy that is spent by the body on basic metabolism, work, sports, and calorie intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of which are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to consume. Approximate recommended values are 60 g fat, 75 g protein, 250 g carbohydrates and 30 g fiber. The fourth rule is to drink water. Often we don’t want to eat, our body simply mistakes a lack of fluid for hunger and forces us to eat something that we really don’t need. One and a half or more liters of clean drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve general state body, speed up the metabolic process.

And the fifth rule is to choose products wisely. Read labels, composition and calorie content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, and dyes from your diet. You must know what you eat, and then the path to beauty and health will become quick and enjoyable.

Healthy food

We will try to answer the age-old question “what to eat to lose weight?” The main thing when creating a menu for a healthy diet is maintaining a balance between expenses and consumed products.

So, you definitely need to include in your healthy diet every day:

cereals, in the form of porridges and muesli, rich slow carbohydrates, which will provide our body with energy;
fresh vegetables (cabbage, carrots) provide the body dietary fiber– fiber;
legumes are a rich source of vegetable protein, especially necessary for those who rarely or do not eat meat;
nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of polyunsaturated fatty acids omega-6 and omega-3, microelements;
fermented milk products: natural yoghurts (without added sugar), kefir, skim cheese provide calcium and improve the functioning of the gastrointestinal tract;
sea fish contains protein and essential fatty acid omega-3;
fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
lean meat - chicken breast, rabbit, beef - a source of protein.

Healthy products should not contain preservatives, artificial colors, palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem with excess weight, then you should give up sugar altogether, even if you have a sweet tooth and cannot live without a cup of sweet coffee in the morning - sweeteners will solve this problem. Don't be afraid of them, quality substitutes for natural basis harmless, contain virtually no calories and taste good.

Strictly prohibited!

We've decided on healthy foods, let's look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:

Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, and, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, and preservatives.
Deep fried food. French fries, chips, crackers and everything that is fried in large quantities oils should be eliminated from the diet. Carcinogens, lack of nutrients and fat are not what a healthy body needs.
Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetite-stimulating seasonings and a large amount of salt. What do we get as a result? A real calorie “bomb” that instantly turns into folds on the body and does not carry any nutritional value.
Mayonnaise and similar sauces. First of all, they completely hide natural taste food under spices and additives, forcing you to eat more; secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavors, stabilizers and other harmful substances.
Sausages, frankfurters and semi-finished meat products. There is hardly any need for any explanation at this point - just read the product label. And this is only official data! Remember that under the “pork, beef” items in the composition, skin, cartilage, and fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
Energetic drinks. Contain loading dose caffeine combined with sugar and increased acidity, plus preservatives, dyes and many other ingredients that should be avoided.
Lunches instant cooking. Noodles, mashed potatoes and similar mixtures, which just need to be poured with boiling water, instead nutrients contain large amounts of carbohydrates, salt, spices, flavor enhancers and other chemical additives.
Floury and sweet. Yes, yes, our favorite sweets are some of the most dangerous products. The problem is not only the high calorie content: the combination of flour, sweet and fatty foods multiplies the harm several times and instantly affects the figure.
Packaged juices. Vitamins and other beneficial substances almost completely disappear during processing. What benefit can there be from a concentrate diluted with water and flavored with a fair amount of sugar?
Alcohol. Enough has already been said about its harm to the body; we are only Once again Note that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if minimum doses are not observed, it slowly destroys the body, because ethanol is a cellular poison.

The transition to a balanced healthy diet will not be a burden if you follow simple recommendations.

First of all, don't starve yourself. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink a lot and choose healthy drinks. Chicory is good for weight loss - it suppresses hunger due to the large amount of fiber in its composition and has a beneficial effect on the body. Also useful green tea, especially with ginger.

Diversify your diet! The more different healthy products you consume, the more the body receives various microelements, vitamins, amino acids.

If you really want something forbidden, eat it for breakfast. Of course it's better to refuse harmful products at all, but at first it helps to think that sometimes you can still pamper yourself.

The fewer unnatural ingredients in food, the better. If you want to eat healthy foods, it’s better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

Creating a “Healthy Eating” Menu

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing it over 5-6 meals.

So let's make up healthy menu daily meals:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

oatmeal, muesli or grain bread;
kefir, unsweetened yogurt or a piece of cheese.

Second meal– light snack between breakfast and lunch:

any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the largest meal of the day:

100 grams of buckwheat or brown rice, pasta made from durum flour. You can add carrots, onions, peppers to the dish;
boiled chicken breast;
A salad of fresh vegetables dressed with yogurt big amount soy sauce or flaxseed, olive oil.

Afternoon snack, between lunch and dinner - another light meal:

A small piece of fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
Salad made from cabbage, carrots and other fiber-rich vegetables.

And finally, a couple of hours before bed:

A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, you can drink unlimited quantities of water, green tea and chicory drinks with natural extracts of rose hips, ginger or ginseng.

Portion sizes are approximate and will depend on individual parameters - daily norm calories, rate of weight loss and other individual factors. In any case, it is better to consult a nutritionist.

Planning your menu for the week saves money, time and space in your refrigerator. If you keep in mind a rough plan of action in the kitchen, you will win in all respects. And if your plans also include a gradual transition to proper nutrition, then you can’t do without a pre-planned menu.

Let's try to create proper nutrition for every day. To begin with, armed with a pen and a piece of paper, we paint sample menu for a week. At the same time, we remember that breakfast should account for 2/3 of the daily intake of carbohydrates, 1/3 of proteins and 1/5 of fats. For lunch you don’t have to eat first, second, third, but you definitely need to follow the principle of food compatibility. And dinner (if you don’t want to share it with your enemies) should be hearty, but light, and no later than 3 hours before bedtime. In addition to these three pillars - breakfast, lunch, dinner - try to get into the habit of a second breakfast - a light snack before lunch, consisting of dried fruits, nuts, fresh fruit or cottage cheese and an afternoon snack (at about 16-00) - cocoa with pancakes or tea with a sandwich with cheese (or homemade meatloaf).

It is advisable to end the day with a fermented milk product. The most common kefir can be turn it into a delicacy by stirring a teaspoon of steamed bran in it and adding fruit - fresh, dry or jam. You can buy kefir, fermented baked milk and others fermented milk drinks, or you can cook them yourself. If you have the patience to tinker with the preparation of the starter, then you can prepare an excellent drink “Narine” (powders for preparation are sold in pharmacies) - it improves the functioning of the intestines and improves its microflora. Can you get a handful? kefir mushroom and entrust the preparation of kefir to him. If you use real country milk, you can be sure that you are on the right path to health.

And don't forget about salads! Let there be many of them, very different, but only useful. Vegetables and fruits seasoned with vegetable oils, spicy sauces such as fresh sauce, natural yogurt or special salad dressings, must be present on your table. Nutritionists offer an original scheme. All salad products are divided into several conditional groups, and by combining products from these groups, you can prepare salads every day all week without ever repeating them.

Protein:
chicken or turkey (cooked and cut into pieces),
canned or smoked tuna or salmon,
choke,
pieces of eggplant (baked),
lightly fried broccoli
green pea,
canned beans or lentils.

Crunchy:
cucumbers,
bell pepper,
grated carrots,
Red onion,
wheat or rye crackers,
fresh chips.

Sour or sweet:
mango cubes,
canned corn,
orange or grapefruit,
pear,
raspberries,
cranberry,
raisin,
plum,
apple,
cherry tomatoes.

Greenery:
lettuce leaves,
cabbage,
spinach leaves,
fresh herbs (parsley, basil, dill, cilantro),
alfalfa or broccoli sprouts.

Seasonings (1-2 tsp):
bacon crumbs,
grated blue cheese,
olives,
sesame seed,
avocado slices,
sunflower seeds.

And now the actual menu for the week. If anyone remembers Soviet canteens, there was only one “fish day” in them. And nutritionists urge you to eat fish at least five times a week. Let's stop at the arithmetic average and arrange three fish days in our menu for the week.

Monday.

Breakfast - Cottage cheese casserole

Ingredients:

3 eggs
0.5 stack. Sahara
500 g cottage cheese
500 g boiled rice
0.5 stack. flour
100 g raisins
30 g butter
1 orange (or apples, dried apricots, peaches)
¼ cup Sahara

Preparation:
Beat eggs with sugar. Stir in the cottage cheese first, then the flour. Add cooled rice and washed raisins. Wash the orange (or any other fruit of your choice) and cut into thin slices. Grease the mold with melted butter, sprinkle with sugar, lay out the fruit slices, then the curd mass. Bake in the oven at 200-220ºС for 40-45 minutes.

Dinner - Rice soup with squid and green peas.

Ingredients:
400 g squid fillet
2/3 stack. rice
1 onion and 1 parsley root each
1/2 cup canned green peas
1 tbsp. butter
herbs, salt, spices.

Preparation:
Boil the rice until half cooked. Cut the vegetables into strips and sauté in oil. Clean the squid and cut into strips. Put sautéed vegetables into the boiling broth, after 10-15 minutes - rice, squid, green peas and cook the soup until tender. Sprinkle with herbs.

For dinner - vegetable stew.

Ingredients:
potatoes - 500 g
white cabbage - 350 g
carrots - 200 g
green peas - 100 g
turnip - 200 g
cauliflower - 350 g
parsley - 50 g
parsley root - 50 g
zucchini - 300 g
sour cream - 150 g
onion - 250 g
tomato juice - 20 g

Preparation:
The beauty of this dish is that if you don’t have any product, you can replace it with any other without compromising its taste and benefits. Your stew will be a little different each time.

Prepare vegetables: peel, cut into cubes, separate cauliflower into florets. White cabbage Place in a saucepan, add sour cream, diluted with water, simmer for 10 minutes. Then add the rest of the vegetables and simmer until soft. At the end of simmering add tomato paste or juice and parsley, tied in a bunch (it must be removed after cooking).

Tuesday.

Breakfast - Millet porridge with cottage cheese

Ingredients:
1 stack millet
1.5 stack. milk
1.5 stack. water
1/2 tsp. salt
1 tbsp. Sahara
100 g raisins
200 g cottage cheese

Preparation:
Sort the millet, rinse in several waters until the draining water becomes clear. Place in a saucepan, add plenty of water, put on fire and bring to a boil. Cover with a lid and cook over low heat for 15 minutes. Remove from heat and drain water. Pour boiling milk over the millet. Add salt, sugar and butter. Cover loosely with a lid and simmer over low heat for 30 minutes. Remove from heat. Add cottage cheese and raisins to the porridge, mix thoroughly. Wrap the pan in a blanket and leave in a warm place for 25-30 minutes.

Dinner - Meat with vegetables.

Ingredients:
300-500 g meat (veal, lean pork)
5-6 pcs. potatoes
2-3 pcs. carrots
1-2 pcs. large onion
2 tbsp. cream or sour cream
salt, spices, lemon, mustard

Preparation:
Peel and coarsely chop all vegetables. Salt and pepper the meat, add spices and spread with a mixture of mustard, cream and lemon juice. Place the meat and vegetables in a baking bag and place in the oven for 40-50 minutes at 260ºC.

Dinner - Chinese chicken breasts.

Preparation:
In the morning, cut the breast into very small pieces(about 2 by 3 cm, about 1 cm thick), salt, add curry, pour juice from the bag (orange, but you can experiment with the taste - apple, for example) and leave it all in the refrigerator until the evening. Before dinner, put the rice to cook, at this time heat a frying pan with high sides, add a little vegetable oil, and put the chicken there along with what it was soaked in. Keep it all on high heat for 5-7 minutes, stirring constantly. Then put a couple of lettuce leaves on the plates, lay out the rice, and place the chicken on top of the rice.

Wednesday.

Breakfast - Omelette with vegetables

Ingredients:
4 eggs
½ cup milk
vegetables - fresh or frozen

Preparation:
This is a “I made it from what I had” type of recipe. We bring any vegetables to half-cookedness in a frying pan - simmer on vegetable oil. Beat the eggs with milk and a pinch of salt, pour in the vegetables and cook the omelet, covered, until the whites thicken.

Dinner - Fish casserole with buckwheat

Ingredients:
1 kg fillet of any fish
1 stack boiled buckwheat
3 onions
50 g hard cheese
ketchup or tomato paste

Preparation:
Chop the onion and fry in oil. Lay out, leaving the oil and lightly fry the prepared fish in this oil. Then place in layers in a deep frying pan:
1st - buckwheat porridge
2nd - 2 tbsp. l. ketchup
3rd - fish
4th - bow
5th - fish
6th - 2 tbsp. l. ketchup
7th - grated cheese.
Then put it in the oven and bake until tender, until golden brown.

Dinner - Fish cutlets “Health”

Ingredients:
500 g fish fillet
8 slices wheat bread
1 stack milk
1 egg
2 pcs. Luke
2 carrots
2 tbsp. vegetable oil
4 tbsp. l. sour cream
4 tbsp. l. breadcrumbs
salt, ground black pepper to taste

Preparation:
Grate the carrots, chop the onion, fry in vegetable oil. Pre-soak the bread in milk. Pass the fish fillet through a meat grinder along with bread and carrots and onions. Add salt, pepper, egg to the mixture and knead thoroughly. Form cutlets, bread them in breadcrumbs, fry on both sides in a frying pan. Then pour the cutlets with sour cream diluted in water and cook in the oven until cooked. Serve greens and baked potatoes as a side dish.

Thursday.

Breakfast - Oatmeal with fruits and nuts

Ingredients:
1 stack oatmeal
1 stack water
1 stack milk
1 stack finely chopped fruit
2 tbsp. l. finely chopped nuts
1 tbsp. spoon of butter
salt and sugar to taste

Preparation:
Add salt and sugar to boiling water cereals and cook the porridge for 5-7 minutes. then pour in hot milk and cook until done. Add butter, fruits, and nuts to the oatmeal.

Dinner - Soup "Spring"

Ingredients:
400 g chicken
400 g cauliflower
1 piece each onions and carrots
20 g celery
160 g spinach
250 g green peas
parsley
For the white sauce:
20-30 g flour
chicken broth
For leison:
1 yolk
140 g cream
salt

Preparation:
Cover the chicken with water and cook until done. Then strain the broth and cut the chicken into pieces. Finely chop the vegetables, add green peas, pour in a little broth and simmer until tender. Finely chop the spinach and simmer with the addition of broth. Prepare from browned flour and broth white sauce. To prepare leison, mix raw yolk with cream and salt and boil in a water bath until sour cream thickens. Into the boiling chicken bouillon put the stewed vegetables, white sauce and boil everything. Before serving, cool the soup slightly, season with lemonade and sprinkle with chopped herbs.

Dinner - Stuffed zucchini

Ingredients:
2 young zucchini
300 g ready minced meat(mix it with onions and herbs)
½ cup rice
1 onion
1 carrot
1 clove of garlic
1 stack broth or water
2 tbsp. sour cream
1 tbsp. tomato paste
salt, pepper, herbs

Preparation:
Cut the zucchini crosswise into pieces 3 cm wide, remove the pulp. Boil the rice. Mix rice with minced meat. Stuff the zucchini with the mixture, place in a deep dish and pour in the sauce. The sauce is prepared as follows: lightly fry onions, carrots and chopped zucchini pulp, add crushed garlic, broth, salt, pepper, tomato paste and sour cream. Let it boil. Simmer the zucchini in the sauce, covered, for 30-45 minutes.

Friday

Breakfast - Cheesecakes with baked goods

Ingredients:
500 g cottage cheese
1 egg
100 g flour
100 g sugar
2 pcs. banana (or any other fruit for baking)
1 tsp baking powder for dough

Preparation:
Mix the cottage cheese, pureed through a sieve, with the egg, sugar, flour and baking powder. Peel the bananas, cut into pieces and add to the curd mass. Divide the dough into 10-12 equal parts, shape into cutlets, roll in flour, fry in vegetable oil for 4-5 minutes on each side. Serve with sour cream.

Dinner - Fish pudding

Ingredients:
700 g of any fish (or prepared fillet)
60 g butter
40 g flour
1/4 l milk
50 g hard Parmesan cheese
4 eggs
20 g crushed crackers
salt, pepper, nutmeg.

Preparation:
Cut raw fish, remove bones and skin, chop so that it becomes a homogeneous mass (can be passed through a meat grinder). Prepare white dressing: melt 40 g of butter, add flour, fry, dilute with milk, stirring all the time so that the mass is smooth. Boil. When it thickens, set aside and cool. Pour the sauce into a bowl, add the yolks, grind, add minced fish and grated cheese, season to taste with salt, pepper, nutmeg. Grind thoroughly and mix with beaten egg whites. Place in a pudding tin, greased with butter and sprinkled with breadcrumbs, and steam for about 1 hour. You can bake it in the oven instead of boiling. When the edges are slightly browned, circle the pudding with a knife and apply to form a round dish and tip it along with the form onto the dish. Divide into portions. Serve with tomato sauce, dill sauce or horseradish sauce, with melted butter. This dish is served with boiled potatoes.

You can cook for dinner delicious pink salmon steaks.

Ingredients:
1 pink salmon, cut into 8 identical steaks
4 tbsp flour
6 tbsp. vegetable oil
1 tsp salt
1/2 tsp. red pepper
2 tbsp. rosemary
50 g butter.

Preparation:
Mix flour with salt and pepper. Pieces of pink salmon are well breaded in flour. Fry in oil for 5 minutes on one side and 3-4 minutes on the other.

Use a slotted spoon to place the finished fish on a napkin to get rid of excess oil, and then transfer it to a dish suitable for baking. Sprinkle the fish with rosemary. Place thin sheets of butter on top of the spices so that they cover the fish. Place the dish with fish in an oven preheated to 220ºC for 5 minutes. The aroma is simply unearthly! Serve pink salmon steaks with green salad and mashed potatoes.

As you can see, there are practically no exotic items on the proposed menu for the week. As well as not there fried meat and dumplings. Let such tasty, but rather heavy dishes become festive - that is, very rare dishes on the table. Prepare more salads, buy fruit more often and eat not “out of habit”, but when you are hungry - and everything will be fine!

Larisa Shuftaykina

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

And so, the menu for the week with recipes.

Monday

Breakfast

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

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

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

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

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

Dinner

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

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

Dinner

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

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

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

Tuesday

Breakfast

Chicken with celery and apple

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

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

Dinner

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

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

U gin

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

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

Wednesday

Breakfast

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

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

Dinner

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

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

Dinner

Fish in an envelope

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

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

Thursday

Breakfast

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

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

Dinner

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

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

Dinner

Language in Chinese style

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

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

Friday

Breakfast

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

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

Dinner

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

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

Dinner

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

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

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

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

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

Larisa Shuftaykina

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

What is proper nutrition

Task proper nutrition is to:

supply human body a sufficient amount of nutrients so that all life systems work normally, the person remains cheerful and active;

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

daily menu brought gastronomic joy and a feeling of fullness;
supported energy balance(the correct ratio of the number of calories consumed and consumed is necessary - depending on whether you want to lose weight, gain weight or leave the weight parameter unchanged);
slow down the aging process cellular level(healthy nutrition differs from “usual” in that benign and natural products- With complete refusal from various synthetic substitutes);
correct some diseases (for example, eliminating sugar against diabetes, avoiding marinades and smoked foods against gastritis, a diet rich in calcium to strengthen bones, etc.).

Basic principles of healthy eating

Exist general principles, underlying proper nutrition, regardless of age, gender and type of human activity. Each of these principles contributes to the final positive result.

Meal frequency

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

Attention! With frequent intake of food into the stomach, digestion is adjusted to a gentle regime - the organs work without stress, easily coping with each successive portion of material.

Regularity

Let all your menu items be sold on the clock - at approximately the same time every day. And so on all week. This approach tunes the stomach to timely secretion digestive enzymes in the right quantity.

Adequacy

Avoid overeating, but at the same time, do not starve yourself for the sake of “greater goals.” Think over your diet so that you never feel hungry. It is a well-known fact that fasting people often begin to gain weight quickly after their weight loss diet ends;

Attention! The body, hungry for food, is in a state of stress, so it automatically adjusts to creating energy (and therefore fat) reserves.

Balance

There must be harmony in everything. Plan your fat, protein, carbohydrate, water and salt intake throughout the week in advance. Don’t try to “fulfill the plan” in terms of how much you eat. Emphasis on uniformity and reasonable protein/fat/carbohydrate ratios (BJU).

Also, always be mindful of calories. It is not visible from the outside, but each product, when included in the diet, supplies a certain amount of calories. Their excess will lead to an increase in fat reserves. Deficiency leads to depletion of the body.

Attention! People who are active in sports or get big physical exercise, should not underestimate the amount of daily calorie intake.

According to scientists, daily requirement in calories:

Only the most useful

A healthy diet should include only good quality foods. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write down a set of basic rules in a visible place:

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

Attention! Benefit vegetable fiber unprecedentedly high as a natural intestinal cleanser. The body gets rid of toxins and carcinogens, which in today's environment cannot be avoided.

How to create a healthy menu for the week

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

To begin, select any example from the list of recommended dishes for one day and count the calories. After that, go further, write down your diet for the whole week (then for a month). Here are some indicative meals to get you started with your planning.

Breakfast

Take any example from the list or modify it:

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

Attention! The diet should include items that correspond to the table of caloric content and ratio of BZHU.

Healthy eating for lunches

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

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

Lunch on your menu

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

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

Afternoons

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

Interesting options:

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

Dinners

It is advisable that the evening menu contain as little animal protein as possible. Preference for dishes such as:

cottage cheese casseroles, cheesecakes;
vegetable casseroles with low-fat cheese in the oven;
vegetable salads, possibly with the addition of seafood;
a little boiled chicken white meat or a piece of steamed fish;
light omelette of 2 chicken eggs with vegetables;
chopped fresh herbs;
olives, olives;
boiled or steamed brown rice;
pancakes made from vegetables, sometimes with mushrooms;
kefir, yogurt - 1 glass;
a couple of slices of black bread.

Menu for one week for a girl

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

It is the girls who are concerned about cellulite (it doesn’t threaten girls yet, it doesn’t bother older women anymore, and it doesn’t concern men at all). What should you eat all week in order to maintain both internal health and external beauty?

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

Monday

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

Lunch:

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

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

oatmeal cookies or light biscuit with added bran;
fruit juice (oranges, tangerines, kiwi, pineapple, etc.).

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

Tuesday

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

Lunch:

citrus juice;
crackers or large grain cookies;
sweet cottage cheese or yogurt.

thick borscht with meat broth;
sour cream for dressing 1 tsp. or tbsp. spoon;
potatoes stewed with meat;
Vegetable mix ( green pea with onions or olives with bell pepper);
Rye bread;
a glass of any tea.

dried fruits with nuts;
cocoa with low-fat milk (can be without sugar, as dried fruits will provide enough sweetness).

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

Wednesday

coffee or tea - 1 glass;
fruit and cottage cheese casserole;
buckwheat bread with jam.

Lunch:

dried fruits;
sweet curd.

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

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

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

Thursday

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

Lunch:

yogurt with fat content no higher than 6-11%;
fresh fruits (banana, pear or apple, kiwi or grapes);
green tea.

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

berry compote;
light biscuit or oatmeal cookies.

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

Friday

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

Lunch:

20 g dark chocolate;
green tea;
yogurt.

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

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

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

Saturday

omelette with mushrooms;
bran or black bread;
fresh sliced vegetables (tomatoes, bell peppers);
cocoa with milk or coffee with honey.

Lunch:

sweet curd;
fresh berries;
kefir or yogurt.

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

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

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

Sunday

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

Lunch:

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

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

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

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

No matter how carefully composed your menu is, remember additional measures for health promotion: good sleep, physical activity, positive thinking. As for the nutrition system, you need to monitor its effectiveness, monitor weight and other vital indicators. If you feel better, then you are moving in the right direction.

How to create a menu?

According to nutritionists, a diet that contains proteins, fats and carbohydrates in the following ratios: 30, 20 and 50 percent can be called healthy. Wherein daily calorie content for representatives of the stronger and weaker sex is significantly different (on average 1500-1800 kcal for women and 2000-2100 kcal for men). When creating a menu, it is important to achieve the greatest variety and correct distribution of time for consuming certain products. Here are some tips for planning a balanced diet:

even your favorite dishes should not be repeated more than once every three days;
do not write a list of products if you are hungry (there is a high probability that “extra” items will appear on the list);
breakfasts and lunches should be the most nutritious;
It is best to plan dinner from light dishes;
stick to the principle fractional meals (optimal option– eat 5 times a day);
You can use dried fruits, nuts and low-fat dairy products as snacks;
Calculate in advance the calorie content and weight of the products you will need - this is very convenient, both from the point of view of saving time and in material terms, because you will not need to buy too many products.

The question often arises of how to lose weight without exposing your body to exhaustion. One option is to limit your calorie intake to 1,200, which doctors say is enough to maintain normal health and burn excess fat. Our calorie calculator will serve you as an indispensable assistant in calculating the calorie content of dishes, but in order not to have to worry about calculations and choosing food combinations at first, we offer you an approximate diet for 7 days

Day 1.

Breakfast:

Carrot and cabbage salad with olive dressing, a small piece of bread with cheese (or butter), 50 grams of boiled sausage;

Lunch:

Coffee with a spoon of sugar;

Dinner:

Boiled chicken and potatoes, green tea;