Daily human food ration menu. Proper nutrition: how to choose a menu for every day. Switch to whole grains

The basics of proper nutrition for weight loss

For the normal functioning of the body, a person needs the following substances:

energy is needed for movement, renewal processes, creating tissues, getting rid of harmful elements;
proteins, fats and carbohydrates are building components, or fuel;
reagents and catalysts;
water.

The human body can receive these elements in full by observing a well-formulated diet.

The correct diet includes not only the use of healthy foods, but also a certain number of requirements:

Eat strictly at the same time. Food is better absorbed when the required amount of gastric juice is in the stomach, and food strictly according to the clock is able to develop this habit.
The food is different in structure. A well-formulated diet and properly crushed food makes the gastrointestinal tract work in different modes.
Crushed food. It is recommended to consume foods containing different minerals and vitamins at different times, since the assimilation of some components is impeded by others.
Good chewing. Shredded food is better absorbed. It is important to understand that simply grated food will not give the desired result. When a person chews food, secretions are secreted in the body that aids in better absorption of food.

Benefits of Good Nutrition

Proper nutrition has a number of positive properties:

food products enter the body strictly by the hour in the required quantity and quality;
the body is fully saturated with all micro- and macrocomponents;
the energy balance is controlled;
metabolism is always at a high level;
prevention of the development of possible ailments associated with metabolism;
strengthening the immune system;
the work of all processes in the body is normalized.

It is also noted that with a well-designed diet, a person does not feel hunger, pain in the stomach, fatigue and headache disappear.

In addition to the pros, this food also has disadvantages. Its main disadvantage is its duration. It is impossible to lose weight quickly, but when you combine a healthy diet and exercise, the process is accelerated.

How to create a healthy nutrition menu

To compose your diet, you need to take into account the ratio of proteins, fats and carbohydrates. Nutritionists advise to formulate the diet so that the ratio of elements is as follows: 50% carbohydrates, 30% proteins and 20% fats. The daily calorie content for a girl should not exceed 1800 Kcal, and for a man - 2100 Kcal, but their daily activity must be taken into account.

It is recommended to compose a menu for every day for a week at once, and it is required to do this in advance. It is important to diversify your diet. Despite the fact that a person loves one dish, it should be found in the diet no more than once every three days, since the body must fully absorb the required components, and the stomach must constantly function in different modes. When compiling the menu, you should adhere to the following recommendations:

Crush meals. It is advisable to eat 4-6 times a day. A well-designed diet includes breakfast, lunch, and between meals. With frequent meals and reduced portions, the body is not overloaded, and also does not feel hungry.
Nutritionists recommend drinking about two liters of water, but the amount of liquid can vary depending on the body structure of the person. Typically, the rate of water per day is calculated as follows: 1 kg of weight requires 30-40 ml of liquid. People who exercise regularly are advised to drink 1 liter more than the indicated value.
The final meal should be no later than 2-4 hours before bedtime. If after dinner you suffer from a strong feeling of hunger, then it is allowed to eat vegetables or drink low-fat kefir. Overeating before bed is dangerous because food is not digested properly and is deposited in subcutaneous fat.
Sweets and other junk food. It is not necessary to completely abandon them; it is enough to minimize the use of harmful products. Any kind of sweets are allowed until 13.00.

Proper nutrition: proteins, fats, carbohydrates

A competent diet must necessarily include foods with animal proteins, but their amount should be minimal.

The diet should include fruits and vegetables. The fiber they contain helps to cleanse the body of toxins and toxins. Vitamins strengthen the immune system and improve health. Fruits are recommended to be consumed in the morning, but if you feel hungry before going to bed, you are allowed to eat a light fruit salad.

Do not exclude vegetable fats and fatty acids from the diet. In large quantities, they are found in seafood, nuts, and vegetable oils.

It is recommended to include complex carbohydrates in the menu: cereals, pasta from durum wheat, black bread, rice, buckwheat. They are required to be consumed in the first half of the day. In the evening, nutritionists advise eating protein foods and salads.

It is required to exclude sweets, soda, chips, fast food and other unhealthy foods from the diet, since it causes obesity, deterioration in health and appearance, and a decrease in the functionality of the immune system. And you should also give up bad habits.

Examples of healthy nutrition menus.

A person should compose a menu of a competent diet on his own, based on his lifestyle and the general needs of the body. For example, if a person lacks calcium, then dairy dishes should be present in the diet.

The diet is recommended to be made purely individually, since each person needs a certain amount of calories. More calories are recommended for people involved in sports than for those working in an office. Girls need less than men.

Children, regardless of age, are forbidden to sit on low-calorie diets and arrange fasting days. Since their body is formed and needs vitamins, minerals and other elements.

Sample menu for the day

After reading various recommendations, most are in a hurry to calculate the calorie content of their diet, and cut back on meals so that the calories are within the required range. But, in order not to do this, you can use ready-made diet options.

cereals in water or low-fat milk and nuts;
whole grain bread, boiled chicken breast or salmon, vegetable salad and a glass of kefir;
fruit salad, omelet with two yolks and 4 whites;
cottage cheese with berries.

soy meat pasta and goulash
baked vegetables and egg white;
lasagna from vegetables;
light soups.

boiled chicken breast with vegetables;
baked or boiled seafood;
omelet from vegetables and eggs;
cottage cheese casserole and vegetable salad;
baked beef and vegetables.

Since the food is fractional, it is required to include lunches and snacks:

kefir;
dark chocolate;
vegetables and fruits;
nuts;
crispbreads with cottage cheese and herbs.

Drinks are allowed to drink water, juices, tea and coffee. The last three are recommended to be consumed in limited quantities. It is also worth noting that green tea with lemon can satisfy the feeling of hunger, but it is not recommended to abuse it, as it flushes calcium out of the body.

E helps a person lose extra pounds and return to their intended weight, but this cannot be achieved quickly. When combining a healthy menu and sports in one month, a person is able to lose up to 10 kilograms of excess weight.

Experts advise adhering to the following recommendations:

Get rid of bad habits, as their presence reduces the effectiveness of a competent diet.
It is recommended to sleep about 7 hours a day, and ventilate the room before going to bed.
Go in for sports. Try to walk more, so you can get rid of excess weight.
Use moisturizers after you shower. So, you can avoid moisture loss, make the skin more elastic.
While eating, you should not be distracted by reading, watching TV, and so on. And also when eating, you should not talk. You must concentrate completely on your food.
You cannot drink drinks immediately after a meal, it should take about 60 minutes.
After waking up and half an hour before breakfast, you need to drink a glass of still water. Can be with lemon.

A well-designed diet will help improve health, lose weight and transform outwardly.

Basic principles of good nutrition

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

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

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

BREAKFAST:
Oatmeal with blueberries and almonds. From a point of view, this is a great start to the day. Add thawed blueberries, grated almonds to the oatmeal, sprinkle with cinnamon and a little honey. These foods are rich in nutrients, protein, and fiber.
Breakfast cereals (muesli or crunchy cereals). Add berries, yoghurt or milk and your full breakfast is ready!
Scrambled eggs with herbs or omelet with vegetables. This breakfast is perfect for those who like a hearty meal in the morning. In addition to feeling full, eggs will provide you with protein and vitamin E.
Fresh berries, oatmeal and yogurt. Using a blender, mix all the ingredients and add two teaspoons of flaxseed oil.
Fruit salad. Cut some apple, melon, orange, pear, banana, add grapes and berries. Next, the chopped fruit should be sprinkled with lemon juice and yogurt. Very tasty and healthy.
A nutritious sandwich made from whole grain bread, lettuce, chicken and low-fat hard cheese.
Cottage cheese and fruits. Add any fruit to the low-fat cottage cheese to taste: apples, citrus fruits, berries are suitable.
Buckwheat porridge with milk. Buckwheat is an excellent dietary product. In addition, it is a storehouse of vegetable protein and microelements important for our body.
Hearty avocado salad: Chop a couple of avocados, add boiled egg and shredded cheese, and skip seasoning. Result: a lot of vitamins, high in calories and nutritious.
A mixture of half a banana, a third of a large apple and a tablespoon of oatmeal. Pour the mixture with 200-250 g of kefir.

Healthy breakfast for a slim figure number 1

Why not start your day with oatmeal? This healthy porridge leads in the amount of useful vitamins and minerals. You can add fresh or frozen fruits and vegetables to your oatmeal to add flavor to your oatmeal.

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

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

Healthy breakfast for a slim figure №2

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

Healthy breakfast for a slim figure №3

Smoothie is a trendy and healthy breakfast that deserves a bronze spot in our slimming food collection. Making smoothies is easy. It is necessary to add whatever your heart desires to kefir or low-fat yogurt.
All vegetables that are combined to taste are suitable in a vegetable smoothie. Fruity is as easy as shelling pears.

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

Healthy breakfast for a slim figure №4

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

Healthy breakfast for a slim figure number 5

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

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

Healthy breakfast for a slim figure number 6

Homemade muesli is a real energetic healthy breakfast for a slim figure. Not to be confused with store-bought muesli, which, unfortunately, is a storehouse of calories. Making muesli yourself is easy.
It is necessary to lightly fry the flakes in a pan or warm them up in the oven. This will add a pleasant scent and crunch.

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

Healthy breakfast for a slim figure number 7

Fruit salad is a great start to the day. Any combination is welcome. However, do not forget that grapefruit burns body fat, avocado gives a feeling of satiety, and banana is high in calories, but this is not critical for a healthy breakfast.
A plate of fruit salad can fill, energize and revitalize. True, for the sake of its preparation, you will have to sacrifice about 5-7 minutes of sleep, but for the sake of a beautiful slim figure, we think it is worth going to such a feat as translating the alarm clock back a little.

Healthy breakfast for a slim figure number 8

Unsweetened coffee with dark chocolate is a compromise healthy breakfast for those who cannot refuse their favorite drink and delicacy. However, you only need to choose chocolate that contains at least 70% cocoa. Otherwise, instead of being beneficial for a slim figure, all-bitter chocolate will accumulate excess weight on the most problematic areas of the figure.

Healthy breakfast for a slim figure number 9

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

Healthy breakfast for a slim figure number 10

A small handful of nuts is perfect for a healthy breakfast for those who don't have time to cook one of the 9 recipes listed above. It must be remembered that nuts are very high in calories, so they should not be overused. But in a small amount, about 10 almonds, your body will receive a boost of vigor for the next 3-3.5 hours.

Healthy breakfast foods
Freshly squeezed juices. A healthy breakfast, starting with a glass of orange juice, will help your stomach prepare to digest food. This nectar contains high amounts of vitamin C; other natural juices (apple, carrot, tomato, etc.) are rich in pectin, carotene and other nutrients. Calorie content - 40-70 kcal.

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

Fruits. A healthy breakfast can be started with fresh fruits or dried fruits - dried apricots, prunes, figs, raisins. Natural foods contain many vitamins, minerals and dietary fiber, thanks to which this breakfast helps the intestines to function properly. The calorie content of many fruits - apples, citrus fruits, pears, plums and others - does not exceed 40-60 kcal,
which allows them to be included in any diet for weight loss.

Dairy products. Natural yogurt will be a useful addition to a healthy breakfast: the live lactobacilli contained in it help to strengthen the immune system. For breakfast, it is also important to eat cheese, which is rich in easily digestible protein and calcium. The calorie content of yogurt is 70-80 kcal, cheese - 200-400 kcal.

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

Coffee Tea. Tanin and

If a person eats full and varied, trying to form a diet from healthy foods, he will significantly increase the chances of staying healthy for many years. Numerous diets, as a rule, provide for significant restrictions and exclusion from the diet of certain foods or even food groups, and the essence of proper nutrition is, first of all, its balance. This is a special, healthy, nutritional system, subject to which the body receives all the necessary nutrients, minerals,. In this case, the diet is composed in such a way that, if it is observed, a person can gradually lose weight, and later keep it. How to organize a good balanced diet and create a healthy diet for losing weight for a week, will be discussed in the article below.

Is it possible to lose weight on proper nutrition?

At its core, proper nutrition is a dietary balanced nutrition menu that provides the body with the necessary substances. However, despite the fact that the principles of proper nutrition do not provide for very strict restrictions, it is difficult for a person to tune in to their observance. After all, a balanced diet today is, unfortunately, a rarity. Most often, people abuse junk food such as fast food, sweets and semi-finished products, and at the same time, healthy and tasty such as vegetable salads or sea fish appears on the menu only from time to time. Consuming fast carbohydrates that stimulate and change eating behavior, a person invariably gains.

But if you change your eating habits and form a diet according to the principles of proper nutrition, extra pounds will not accumulate. If, at the same time, slightly reduce the daily calorie content, then body weight can be reduced. To do this, higher-calorie foods can be replaced with low-calorie foods, and nutritious snacks can be eliminated by replacing them with lighter ones. As a result, such a regime makes it possible to lose weight by an average of 4 kg per month.

The consequences of malnutrition

Systematic unhealthy diet can lead to very serious health problems, which, in turn, are extremely bad for the body.

Gaining overweight up to obesity. Being overweight is not only an aesthetic problem. It provokes numerous diseases: in particular, it causes rapid wear and tear of joints, affecting the human skeleton, badly affects the work of various systems and organs, causing diseases of the cardiovascular system, etc.

Diseases caused by improper diet are often associated with a deficiency of very important minerals and vitamins for the body, which are not supplied in sufficient quantities with food. Very often in children and adolescents, against the background of an improper diet, vitamin deficiency develops, the result of which is fatigue, decreased performance, irritability, etc.

Deterioration in appearance. Tooth enamel deteriorates, acne may appear, hair dulls and the condition of nails worsens.

Proper nutrition makes it possible to maintain health and even restore it. To do this, you need to correctly form a healthy diet for the week, making it so that the menu contains a variety of healthy foods that can provide the body with minerals and vitamins.

In the menu, you should enter those products that meet the needs for certain substances. Their deficiency can provoke the desire to eat junk food, as scientists have shown that an unhealthy desire to eat certain junk food can be associated with a lack of certain micronutrients.
The calorie content of food should be monitored. Maintaining energy balance is very important, as it is he who determines the optimal body weight. The menu should be dominated by plant foods with a large amount of dietary fiber. These are green vegetables, citrus fruits, apples, peaches, pears, seeds and nuts, and whole grains.
In the process of forming the menu, you should choose foods that contain a minimum of sugar and little fat. The normal amount of sugar per day is up to 50 g. However, ideally, you need to further reduce the amount of sugar consumed. The amount of fat per day should not exceed 70 g. A healthy menu should completely exclude the presence of trans fats - they are found in foods containing hydrogenated vegetable oil.
The best drinks from a healthy menu are those with a minimum of calories (green and herbal teas, rosehip drinks, etc.). Do not drink too many juices - the daily dose should not exceed 200 g per day.
Each day, you should consume a certain amount of foods from five different groups to ensure the ideal balance of nutrients in the body and the "supply" of sufficient energy. The first group of products is vegetables and legumes (about 300 g and 70 g per day, respectively). The second is berries and fruits (300 g). The third - lean meat and fish, eggs, seeds, nuts (a portion of meat or fish dishes, 2 tablespoons of nuts or seeds. The fourth group - cereal products, which retain a maximum of dietary fiber (products from whole grains, cereals, about 70 g Fifth - low-fat milk and dairy products (about 200 g per day).
It is also important to limit the amount of salt and foods that are too salty. It is recommended to consume no more than 5 g of salt per day.
The diet is also important. So, you need to have breakfast within the first hour after waking up, and dinner - three hours before going to bed. It is important to provide two full snacks during the day in order to avoid bouts of severe hunger and, accordingly, overeating during the main meals.
Be sure to drink enough fluids every day. It is recommended to drink a glass of warm water half an hour before a meal.
Convenience foods are perhaps economical, but by no means healthy. They should be completely abandoned. You should also exclude soda, fast food, sausage and sausages, snacks, etc.
It is advisable to eat carbohydrate dishes in the first half of the day, protein ones - in the second.

Ideally, healthy nutrition should be practiced not only by those who want to lose weight, but also by all family members. To create a healthy food menu for the whole family, follow the principles described above. In this case, you need to take into account some more factors, in particular, physical activity. Those with sedentary jobs should eat less. But if, for example, a man does hard physical work every day, his diet, taking into account all the rules of proper nutrition, should be structured so that the total daily calorie content is higher - at least 3000 calories.

Age is also important - the menu for people of working age will differ from the diet for young children and the elderly.

And if one example of a healthy diet is taken as a basis, then it needs to be diversified so that all family members receive full-fledged food and a sufficient amount of it.

Proper nutrition, menu for the week

So, in order to eat right, you need to develop a healthy diet menu and try to maintain this routine. It is easiest to plan a healthy diet for your family or yourself for the week. When making such a schedule, it is better to immediately buy groceries for a week, so that at first there are no temptations to buy junk food. Next, you need to make a weekly cooking plan.

An example of proper nutrition for a week might be like this:

Monday

Breakfast: buckwheat porridge with butter (200 g of porridge, 1 tsp of butter), fruit - an apple or orange, unsweetened coffee.

Snack: bran bread toast, cucumber salad and one boiled egg with 1 tsp. vegetable oil.

Dinner: baked fish - 200 g, green salad (from cabbage or green leafy vegetables with olive oil) - 150 g

Afternoon snack: low-fat cottage cheese - 100 g, dried fruits - 50 g, tea.

Dinner: stewed vegetables - 200 g, boiled chicken fillet - 150 g.

Tuesday

Breakfast: rye bread toast and 20 g of hard cheese, banana, unsweetened coffee.

Snack: low-fat yogurt, 1 tsp honey.

Dinner: vegetable soup or chicken broth - 200 g, salad with cucumbers, tomatoes or cabbage - 200 g

Afternoon snack: fruit of your choice, herbal tea.

Dinner: lean boiled meat (chicken, rabbit, veal) - 250 g, cucumber - fresh or pickled.

Wednesday

Breakfast: oatmeal - 150 g, 1 tsp. honey, banana, coffee or tea.

Snack: nuts - 50 g, apple, tea.

Dinner: pilaf with lean meat - 200 g, stewed vegetables - 150 g.

Afternoon snack: cottage cheese casserole - 150 g, tea.

Dinner: boiled or baked hake - 200 g, cucumber, tomato.

Thursday

Breakfast: rice in milk - 150 g, berries or fruits - 100 g.

Snack: yogurt - 100 g, dark chocolate - 10 g, coffee.

Dinner: baked fish - 250 g, sauerkraut - 150 g.

Afternoon snack: salad (vegetables and low-fat sour cream) - 200 g.

Dinner: baked meat with cheese - 200 g, tomato.

Friday

Breakfast: whole grain porridge of your choice - 200 g, boiled egg, cucumber.

Snack: kiwi, 25 g of nuts, tea.

Dinner: mushroom soup with rice - 250 g, toast with 10 g of hard cheese.

Afternoon snack: cottage cheese (150 g) with 1 tsp. honey.

Dinner: baked meat - 200 g, seaweed - 100 g.

Saturday

Breakfast: omelet from two eggs, coffee.

Snack: orange and banana.

Dinner: baked potatoes "in their uniforms", 100 g of boiled chicken fillet, cucumber.

Afternoon snack: yogurt - 200 g, apple.

Dinner: baked apples - 2 pcs., cottage cheese casserole - 150 g.

Sunday

Breakfast: barley porridge (with 1 tsp of butter) - 200 g, coffee.

Dinner: stewed or baked vegetables - 250 g, boiled veal - 100 g.

Afternoon snack: seafood - 150 g, a glass of tomato juice.

Dinner: steam fish cakes - 2 pcs., boiled rice - 100 g, rosehip broth.

This is just an example of what healthy meals can be throughout the week. But there is no strict menu in the system of proper nutrition. There are many photo recipes in different sources that you can use to form a healthy menu. The main thing is to exclude junk food and follow the basic principles. Products can be replaced with others that match in composition and calorie content (a special interchangeability table will help with this).

Proper nutrition recipes

Healthy and healthy meals are easier to organize if you use original recipes that will help diversify your diet. Numerous recipes for healthy eating can be found in the literature and on healthy food websites. Here are some recipes that you can use when practicing split meals or simply building the right diet for your family.

Required: chicken fillet - 500 g, soy sauce, garlic, spices.

Preparation: rinse and dry the chicken fillet and roll in soy sauce and spices. Chop the garlic and rub the meat with it too. Leave to marinate for half an hour. Next, wrap the fillets in foil, and cover the multicooker bowl with parchment. After placing the meat in a slow cooker, cook for half an hour in the "baking" mode. You can bake such fillets in the oven.

Required: onion, carrot, celery (stalk), garlic - 2 cloves, tomatoes - 4 pcs., rice - 100 g, canned beans - 1 can, vegetable broth - 1 l, tomato sauce - 1 tbsp. l., greens, crackers, vegetable oil.

Preparation: chop onion and garlic, grate carrots, sauté everything in vegetable oil. Peel the tomatoes, grind in a blender and add them to the pan along with the sauce, salt and spices. Boil the broth, pour the washed rice into it and put the beans. Add the passaged vegetables and cook for about 20 minutes, until the rice is tender. Serve with croutons, sprinkle the soup with herbs on a plate.

Required: cottage cheese - 500 g, eggs - 3 pcs., kefir - 1 tbsp., semolina - 0.5 tbsp., sugar - 0.5 tbsp., baking powder - 1 tsp., vanillin - 1 pack.

Preparation: pour the semolina with kefir and wait about half an hour until it swells. Separate the yolks and grind them with cottage cheese, baking powder and vanilla. Beat the whites, gradually add sugar to them. You should get a strong foam. Add semolina and kefir to cottage cheese, mix thoroughly. Gradually pour in the proteins and mix too. Grease the container of the multicooker with oil and put the mass in it. Bake for 40 minutes, after which keep the multicooker heated for about an hour.

Required: eggplant, zucchini, onion, tomato - 4 pcs., Bulgarian pepper - 3 pcs., garlic, salt, sugar, spices, parsley, vegetable oil.

Preparation: cut the eggplant into rings, season with salt and leave for half an hour. Then wash and dry the rings. Cut the courgettes and 2 tomatoes into slices. Dice the onion and fry in oil. Peel the pepper, cut into cubes and add to the onion, then fry for another 10 minutes. Peel and grate two tomatoes. Add them to the skillet with vegetables. Season with salt, add spices and a little sugar. Simmer for 20 minutes, stirring occasionally. Add greens at the end. Put half of the sauce cooked in a pan into a mold, put the chopped vegetables on top in turn, salt them, sprinkle with chopped garlic, put the other half of the sauce on top. Cover the dish with foil and bake in the oven at 200 degrees for an hour and a half. After cooking, the dish should be infused for about 20 minutes.

conclusions

Proper nutrition is not a diet, but a lifestyle that allows you to eat varied and tasty, and at the same time feel good. It is not difficult to switch to it - it is enough to set yourself up for changes and develop a menu for the week. Gradually, the body will be rebuilt, and a person will already adhere to such principles with pleasure.

The key to a fit athletic figure is proper nutrition. Those who do not want to lose weight, but want to maintain a healthy lifestyle, definitely need to eat right. We will share a useful menu for every day and consider a dozen recipes that nutritionists recommend to get acquainted with those who are just starting their journey to p / p (proper nutrition).

Video recipe for a healthy lifestyle:

What is proper nutrition

Before moving on to the p / p system, study what it is. The main plus is that everyone can afford to eat right.

If there are abnormalities in the work of some organs, talk with your doctor about the diet. Even perfectly healthy men and women adhere to such a system.

P / n - a balance between natural and quality products.

The set must fully satisfy the needs of the body, improving the functioning of organs and, first of all, the digestive system.

Proteins from these foods are very easily absorbed by the body.

With proper nutrition, the menu for every day for a healthy lifestyle and weight loss should be carefully selected and varied!

According to the p / p system, food is a necessity for the body. Satisfaction of personal taste preferences are relegated to the background.

Another plus of avoiding harmful products is prolonging youth and maintaining natural beauty.

You will have to give up many products, including sweets. But there is a reason to learn how to perfectly cook low-calorie desserts from natural products.

If the dish really comes out tasty, even households will not be able to refuse it, provided that they do not adhere to p / n.

From fried and smoked food will have to be abandoned in favor of boiled, steamed, stewed.

Do not trust unverified sources of information about p / p. With the development of social networks, blogs of men and women appeared in each of them, promoting proper nutrition and a menu for every day for a healthy lifestyle. They are ready to give free recommendations to those who are just starting this path.

Others run paid marathons, where those who wish can lose weight in 2-3 weeks and learn how to eat right.

Not all marathon organizers really know about balanced food. For those who decided to bounce back in this way, I would like to recommend contacting only professionals.

P / n debutants are unlikely to be able to give a little more information than they can find on the Internet.

Analysis of reviews and results of the work of a "specialist" will protect you from scammers who are involved in pumping money from unsuspecting people.

Food Pyramid Basics

The food pyramid is the basis of the p / p, its founders are specialists from the Harvard School.

The pyramid is based not only on natural products, but also on physical activity.

P / P and physical activity - the key to your excellent well-being

It is very important to make sure to drink enough water. The norm is 1.5-2 liters per day for an adult. Depending on health indicators, the amount may vary.

The bottom layer of the pyramid consists of the following products:

Whole wheat bread.
Oatmeal.
Pasta.

These foods contain maximum energy. If you do not add oil and sauces to them, they will not lead to weight gain.

The body receives energy from carbohydrates in their composition.

The next layer on the menu for every day for proper nutrition is vegetables. They contain protein, there is practically no fat. The most nutritious are vegetables of flowers:

Orange.
Green.
Yellow.

It is not necessary to constantly consume vegetables in their pure form; you can give preference to juices.

However, it is important that the juices from natural vegetables are freshly squeezed. It is best to cook them at home just before eating.

Fruit can be consumed in almost any form.

The only exceptions can be sweet syrups and nectars, which should be consumed in limited quantities and in the morning.

The next layer is meat and fish. It should also include:

Beans.
Eggs.
Nuts.

The listed products are rich in trace elements, vitamins and protein, and are easily absorbed by the body.

The next layer is dairy products, they contain a lot of calcium, and protein is easily absorbed by the body.

In light of the latest scientific developments in dietary nutrition, it is important to consume more than just purely low-fat foods.

The smallest layer in the pyramid is oils and sweets, they are nutritious, but high in calories. Consume no more than a tablespoon of oil per day.

The menu with proper nutrition for every day does not differ from gender. A girl and a guy can eat the same, for a healthy lifestyle it is enough to know the basics of p / n.

An adult without losing weight needs to consume from 1700 to 2000 kilocalories. To lose weight, consume 300-400 calories less.

How to make the right food menu for the week

Eating food requires those who are losing weight to take a clear daily routine, they will have to eat strictly by the hour. This applies to the first weeks on proper nutrition. Later, the body will get used to this system. He himself will remind a person to eat something.

A person is required to make a menu for every day for a healthy lifestyle and proper nutrition. When and what to eat - depends on the usual daily routine, for this you should decide which group you belong to, "larks" or "owls".

Those who get up at 6 am eat breakfast one hour after waking up. There is such a thing as a second breakfast, it should be "appointed" at 10 am. Lunch 3 hours after the second breakfast. Afternoon snack at 4 pm. Dinner after another 3 hours - at 7 pm. You can introduce into the practice of your nutrition and a second dinner, usually a person drinks a glass of kefir or other fermented milk drink with a low fat content.

Making the right choice is not difficult at all.

Remember, a meal is every three hours, provided that the nutritional system is maintained. At first, you will have to carry a container with food with you if there is no opportunity to have a snack or a hearty lunch / dinner at home. But it is important to observe the menu for every day without getting lost!

For those losing weight with the "owl" type, a different diet will be required. The rise is scheduled for 9 am. An hour later, the first breakfast. Lunch at one o'clock in the afternoon.

Schedule lunch at 3 pm. After 2 hours - afternoon tea. Dinner at 8pm.

Regardless of who you are, drink 250 ml of still water every morning. Better to drink boiled water. In glasses it is 1.5-2 glasses. Wait at least half an hour before eating.

Do not eat later than 2 hours before bedtime. Lying down on a full stomach is bad for your figure and health. If you are hungry, drink a glass of water.

Avoiding over-eating food at night is easy. To do this, go to bed as early as possible (based on the regime). The later you go to bed, the more you will want to eat.

Sports menu for Monday

Don't wait next Monday. Create a menu for proper nutrition for every day now. The recipes are simple. They are suitable for maintaining a healthy lifestyle and for reducing weight.

In the morning, eat 100 grams of oatmeal and a tablespoon of honey.
For lunch, eat a fruit that contains fast carbohydrates. It could be a banana.
For lunch, prepare a serving of chicken breast and vegetable salad.
For dinner - cottage cheese (150 grams) and an orange.
Drink a glass or two of kefir in the evening.

Slimming Dishes for Tuesday

Start your morning with buckwheat and vegetables.
Eat 2 large apples for lunch.
For lunch - a portion of boiled beef and vegetable salad.
Dinner - a portion of sea fish and grapefruit.
Before going to bed - cottage cheese.

Sports diet for Wednesday

Eat a serving of rice with vegetables in the morning.
Snack - 50 grams of walnuts and a tablespoon of honey.
For lunch, a portion of veal (200 grams) and vegetable salad.
Dinner - boiled eggs (3 pieces) and tomatoes (2 pieces).
Drink a glass of yogurt at night.

Diet menu for Thursday

A portion of pasta (200 grams and cottage cheese) - breakfast.
After - an apple and a banana.
For lunch - a portion of beef and boiled salad.
For dinner - 200 grams of seafood.
For the night - an apple.

Low calorie diet for Friday

For breakfast - 100 grams of rice and 100 grams of fish.
Second breakfast - tea and 2 tablespoons of honey.
Lunch - chicken soup and vegetable salad.
Dinner - a portion of chicken fillet and fresh cucumbers.
At night - boiled eggs (3 pieces).

Delicious and dietary meals for Saturday

Eat 200 grams of cooked beans and vegetables in the morning.
Second breakfast - vegetables (200 grams) and honey.
Lunch - boiled veal and vegetables.
For dinner - 150 grams of hard cheese and vegetables of your choice.
At night - a glass of kefir.

Sunday sports nutrition

Morning - 150 grams of boiled potatoes and vegetable salad.
Before lunch - 200 grams of fruit.
Lunch - veal (200 grams) and citrus fruits.
For dinner - cottage cheese (150 grams).
Before going to bed - a glass of yogurt.

What products are needed to comply with p / n: top-25

What should be in the right nutrition and menu for every day for a healthy lifestyle?

Among the most useful products for those who stick to p / p:

Beans (calorie content - from 93 kk).

Acts as an appetite suppressant.

Oats (caloric content - 389 kk).

A satisfying product that gives energy.

Avocado (calorie content - 223 kk).

Contains the "right" fats the body needs.

Chicken breast (calorie content - 110 kk).

The product is saturated with protein - a building element.

Salmon (calorie content - 208 kk).

Salmon is a source of heart-healthy elements.

Broccoli (calorie content - 25 kk).

Doesn't contribute to weight gain. Satisfies hunger.

Pears (calorie content - 57 kk).

Cottage cheese (calorie content - 71 kk).

Includes building blocks for bones and teeth. Loaded with protein.

Brown rice (calorie content - 111 kk).

Rich in thiamine and fiber.

Banana (calorie content - 89 kk).

Covers the daily intake of vitamin B6.

Lentils (calorie content - 116 kk).

Saturates the body with nutritious protein.

Green tea (calorie content - up to 60 kk with sugar).

Removes toxins from the body.

Kefir (calorie content - up to 56 kk).

It has a positive effect on bowel function.

Almonds (calorie content - 576 kk).

Cleans blood vessels and normalizes metabolic processes.

Dark chocolate (calorie content - 539 kk).

Improves brain function and performance.

Eggs (calorie content - 155 kk).

Reduces the amount of cholesterol in the body.

Oranges (calorie content - 70 kk).

Give a feeling of fullness.

Goat cheese (calorie content - 168 kk).

It has a positive effect on teeth, bones, blood pressure.

Pearl barley (calorie content - 324 kk).

Improves metabolism.

Low-fat broth (calorie content - 30 kk).

Quenches appetite, promotes weight loss.

Cauliflower (calorie content - 30 kk).

It has a positive effect on the work of the intestines, the cardiovascular system.

Apples (calorie content - 45 kk).

Quenches thirst and promotes weight loss.

Eggplant (calorie content - 40 kk).

Contains vitamins C, B and proteins.

Bulgarian pepper (calorie content - 40 kk).

The benefit lies in the high content of vitamins C, E, B.

Cucumbers (calorie content - 15 kk).

Contains vitamin C and iodine.

And here are delicious, but healthy recipes with proper nutrition and a menu for every day for a healthy lifestyle!

Stew fish in sour cream

Let's consider examples of recipes from the menu for proper nutrition of the menu for every day. Knowing them will help you to lead a healthy lifestyle and maintain your slimming weight.

Fish day should be diversified with tasty and healthy fish. Most often it is stewed in sour cream. There are only 91 kilocalories per 100 grams of a dish. A hearty and healthy dinner is provided.

Ingredients:

Olive oil.
Spices.
Onions (2 pieces).
Sour cream (400 grams).
Pike perch (half a kilo).

Sour cream is replaced with yogurt or kefir. If using yoghurt, buy the product without additives. Natural yogurt does not contain additional ingredients like fruits or berries. Kefir and sour cream are used exclusively low-calorie. For kefir, the recommended fat percentage is 1%.

Cooking technique:

Cut the onion into half rings.
Slice the pike perch.
Sauté the onion and butter.
Add fish and fry on each side for 5 minutes.
Add sour cream.
Simmer for 20 minutes.
Add your preferred spices.
Sprinkle with fresh or frozen herbs before serving.

Protein salad with fish and beans

Another recipe for those who often eat fish dishes.

Ingredients:

Beans (half a can).
Tuna (1 can).
Cucumber (1 piece).
Salad (leaves).

Recipe:

Remove the tuna from the can. Transfer to a bowl. Mash with a fork.
Drain the liquid from the beans.
Add to tuna.
Cut the cucumber into cubes.
Salt.
Leave it on for 5 minutes.
Slice the leaves.
Mix the ingredients.

Add fresh chopped herbs if desired before serving.

Casserole with vegetables and cheese

A casserole with vegetables is an important recipe for a daily menu with proper nutrition! Not many people like broccoli in its pure form. But it goes well for food in the form of casseroles. For a hearty meal, add chicken and cheese.

Ingredients:

Eggs (4 pieces).
Broccoli (300 grams).
Chicken (150 grams. Fillet).
Cheese (150 grams).
Green onions.
Spices.

Cooking technique:

Preheat oven to 190 degrees.
Boil broccoli in boiling water.
Grate the cheese.
Chop the chicken fillet.
Chop green onions.
Place broccoli, fillets, cheese and onions in a pan.
Beat eggs.
Add spices and herbs to them.
Pour the dressing over the casserole.
Bake no more than 40 minutes until crisp.

Use cauliflower instead of broccoli if desired.

Liver with cheese for lunch

Chicken liver should definitely be included in the menu for every day with proper nutrition and a healthy lifestyle. It is good for the body. Other advantages include acceptable cost and low calorie content.

Ingredients:

Liver (half a kilo).
Spices.
Greens.
Processed cheese (150 grams).
Whole grain flour (tablespoon).
Onion (1 piece).
Carrots (1 piece).

Recipe:

Chop and grate (carrots) vegetables.
Rinse the liver and remove the film. Cut the liver into pieces.
Fry vegetables and liver over medium heat for 10 minutes.
Add spices, flour and a glass of water.
When the water comes to a boil, toss in the sliced processed cheese.
Wait for the cheese to dissolve.

The liver is delicious hot and cold, there are only 139 kilocalories in 100 grams of the dish.

Cottage cheese and chicken cutlets

Chicken is a product without which it is impossible to imagine p / p. Usually, only fillets are included in the menu for every day for a healthy lifestyle. It is used for cooking soups, casseroles and salads. The fillet also makes excellent cutlets if you add cottage cheese to it.

Ingredients:

Fillet (700 grams).
Cottage cheese (100 grams).
Onion (half).
Proteins (2 pieces).
Spices.

Recipe:

Cut the fillet into pieces.
Pass it through a meat grinder.
Pass the onion through a meat grinder.
Whisk the whites.
Add to fillets and curd.
Add spices.
Form patties.
Bake in the oven until tender.

In the absence of an oven, a multicooker is quite suitable for preparing this healthy dish.

Vegetable frittata: the perfect breakfast

An unusual name for a regular breakfast. A dish from the menu for every day of proper nutrition is prepared quickly, vegetables are seasonal. If you are looking for a tasty lunchtime snack, frittata is perfect for this.

Ingredients:

Zucchini (300 grams).
Spices.
Hard cheese (50 grams).
Eggs (5 pieces).
Tomatoes (2 pieces).

Recipe:

Rinse the vegetables. Peel the skins from the zucchini.
Cut the tomatoes and courgettes into circles.
Grate the cheese.
Fry the zucchini in oil until the moisture evaporates.
Whisk eggs and spices.
Pour them over the zucchini.
Fry until tender.
Add the tomato and cheese 5 minutes until tender.

Serve breakfast hot, we guarantee that even those who cannot decide to start a new life using the p / n rules will be pleasantly surprised by the delicious dish.

Carrot dessert - a healthy recipe

By eating right, you don't have to deny yourself desserts. An important point is that they must be natural and low in calories. Making a casserole at home with a stove or multicooker is easy.

Ingredients:

Carrots (kilogram).
Eggs (4 pieces).
Vegetable oil (teaspoon).
Cottage cheese (300 grams).
Sesame (30 grams).
Salt.

Recipe:

Peel and grate the carrots.
Divide the eggs into whites and yolks.
Whisk them separately.
Add cottage cheese to the yolks and stir.
Add carrots. Stir.
Pour in the proteins. Get in the way.
Grease the mold with oil and pour over the workpiece.
Sprinkle with sesame seeds.
Cook for 40 minutes at 180 degrees.

If you feel that this dish lacks sweetness, you can add myt, a little honey, or a sweetener.

Fish dinner in the right diet: pike perch with tomatoes

Pike perch with tomatoes

Pike perch is the most suitable type of fish in the diet of a nutritionist. It is a dietary and healthy product. It is easy to prepare many different dishes from it for the menu for every day with proper nutrition and a healthy lifestyle.

Ingredients:

Fish (kilogram).
Tomatoes (2 pieces).
Spices.
Greens (bunch).
Mustard with grains (3 tablespoons).
Cheese (150 grams).
Lemon juice (2 tablespoons).

Cooking technique:

Butcher the fish.
Remove the bones, unfold the pike perch like a book.
Rub with spices. Leave it on for 15 minutes.
Pour boiling water over the tomatoes, peel and cut into slices.
Grate the cheese.
Place the fillets in a baking dish. Place the rest of the ingredients on top. Sprinkle with cheese.
Wrap in foil.
Simmer in the oven for 30 minutes at 200 degrees.

Cake without baking from cottage cheese

Another recipe that will appeal to those with a sweet tooth, but can also be on the menu every day for proper nutrition. On the plus side, it doesn't need to be baked. The cake will cook without heat treatment.

Ingredients:

Cottage cheese (half a kilo).
Sweetener.
Yogurt (300 grams).
Water (glass).
Kiwi (3 pieces).
Gelatin (30 grams).

Use natural yogurt and low-calorie cottage cheese.

Recipe:

Mix curd and yogurt.
Cut the kiwi into rings.
Add sweetener to cottage cheese and yogurt.
Pour gelatin with water and let it brew.
Boil the gelatin for up to 5 minutes without boiling.
Pour into cottage cheese and yogurt.
Beat the curd mass.
Place the kiwi on the bottom of the dish.
Partially fill with a mass of cottage cheese.
Repeat layers until you run out of food.
Insist 2 hours.

The cake will be a pleasant addition to breakfast or a light dinner.

The main question that interests many women is what is proper nutrition? In simple terms, it is a balanced food that helps the body to function properly.

The right food is foods that include all the essential vitamins and minerals. They help the body replenish energy, maintain health and promote weight loss.

The basics of proper nutrition for weight loss

There are many diet menus for weight loss that are based on proper nutrition.

Losing weight at home is a stressful period. That's why the body needs to replenish all the nutrients that are lost along with the kilograms. And before changing your diet, it is important to calculate your body mass index.

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You cannot limit yourself to one type of diet. Proper nutrition includes yourself a wide variety of healthy recipes and weight loss products.

The basics of proper nutrition for weight loss at home:

Diet variety... You can select products to your liking and enrich the menu with them;
Inadmissibility of starvation and overeating;
Freshness of products... Fresh fruits and vegetables are high in fiber. They help to improve metabolism and contain the necessary amount of vitamins;
Food compatibility... Some foods are not consumed in one meal. They can adversely affect the body in aggregate;
Calorie Calculation - it is the most important factor in the process of losing weight. You need to choose a daily rate and follow it.
Drinking the right amount of fluid... Water is the main product of proper nutrition. The more water you drink per day, the better.

Where to begin?

Making certain changes to a woman's usual lifestyle is not an easy task. Especially when it comes to food.

The cult of food is widely developed in the modern world. To start losing weight on the right diet, it is important not to succumb to temptations. A woman needs to eat healthy and wholesome food.

The first thing to do when losing weight is to create a menu. per day / week / month.
Further, make a daily meal schedule... It is best to divide it into 5 steps.
It is important to schedule the menu for each day by the hour.
To switch to proper nutrition for weight loss at home, gradualness is important. Necessary smoothly remove from the usual menu food that contains simple carbohydrates... These are sweet, baked goods, fried, smoked and other unhealthy foods.

Correct transition to proper nutrition

Knowing how to switch to the right diet for weight loss at home can improve your health and shed those extra pounds.

To protect herself from breakdowns, a woman needs exclude a sharp transition to a new diet. It is necessary to gradually remove harmful products, replacing them with useful ones.

Important prevent starvation while losing weight... The body must always be full, otherwise overeating cannot be avoided.

What should be the diet?

The diet of proper nutrition for weight loss for every day should contain a full range of proteins, fats and carbohydrates... They will be well absorbed in the body and enrich it with vitamins and nutrients.

How to properly formulate a diet for weight loss? - The correct diet should include 5 meals, for example:

Breakfast. Oatmeal or buckwheat porridge in water, without sugar and salt. You can add fruits, berries or nuts;
Snack - yogurt, fruit or vegetable;
Lunch - light soup or second - vegetables with lean meat;
Snack - only vegetables or unsweetened yogurt;
Dinner - more fiber - vegetables and fish; you can have a piece of chicken.

Such a balanced diet and balanced menu will fill the body with all the necessary substances and begin to promote weight loss.

Do not forget about water while losing weight. You need to consume 2 liters of clean water per day.

Grocery list

List of foods for proper nutrition and losing weight should be enriched with the necessary supply of nutrients.

Food must contain slow carbohydrates, proteins and fatty acids.

To food products that contain "slow" fats, include:

olive, corn and sunflower oil;
varieties of nuts (sunflower seeds and others);
avocado;
dark chocolate with a maximum cocoa content.

A large number of squirrel contained in:

lean meat;
eggs without yolk;
fish and seafood;
cheese products, up to 30% fat;
dairy products with minimal fat content.

The amount of slow carbohydrates that are not reflected in weight can be found in:

cereals (buckwheat, rice, oatmeal and millet);
hard pasta;
bran-based bread, yeast-free;
baked potatoes without oil and salt.

The list of healthy foods is very diverse. This allows you to significantly enrich the menu and make it not only useful, but also delicious.

Proper nutrition for weight loss at home for women over 30 should include foods rich in calcium. It is after 30 years that a significant decrease in this substance in the body occurs.

Eating good food at home means excluding from a woman's diet of alcohol and coffee drinks.

When losing weight, the use of canned food, smoked meats and foods high in cholesterol are prohibited.

In the menu for weight loss, you need to include as many vegetables and fruits as possible. to restore metabolism and stabilize the vitamin balance in the body.

Proper nutrition for weight loss at home for women over 40 depends on individual characteristics.

At this age, due to hormonal changes, the metabolism slows down. A complete transition to proper nutrition improves health and promotes weight loss.

Food should contain a low amount of Kcal, but at the same time be as healthy as possible.

The weight loss menu must include foods that speed up metabolism and improve digestion:

dairy products;
lean meats / fish;
cereals;
vegetables fruits;
greens;
seafood, etc.

Menu and diet for the week

To draw up a menu for a week for weight loss, you need to determine your taste preferences. It is important to consider the compatibility of products and divide them by day. For example, one day - chicken, the second - fish.

Calculate the daily requirement of the required substances and Kcal. The amount of proteins, fats and carbohydrates for each day is:

50% - carbohydrates;
30% proteins;
20% fat.

Snacks should be light enough to slightly dampen your hunger while losing weight.

According to the nutritional scheme the main diet should be vegetables and fruits... All high-calorie foods are best consumed in the morning, while not exceeding the daily calorie intake.

So, the menu for a week for proper nutrition while losing weight:

Breakfast: rice porridge with pumpkin;
Snack: low-fat curd;
Lunch: low-fat soup; baked salmon with vegetables;
Snack: 1 large apple;
Dinner: vegetable salad and boiled brisket.

oatmeal porridge and a slice of hard cheese;
dried fruits;
vegetable soup, boiled buckwheat and baked lean fish;
low-fat yogurt;
curd casserole and green tea.

low-fat cottage cheese and 1 egg;
1 banana;
puree soup, rice porridge and baked fish;
2 apples;
boiled brisket with vegetables;

omelet with vegetables;
a handful of nuts;
vegetable soup, mashed potatoes with steamed cutlet;
kefir;
vegetable salad and 120 g of steamed fish.

Buckwheat porridge with milk and 1 egg;
fruits;
Vegetable soup, buckwheat porridge, boiled brisket;
1 low-fat yogurt
Fresh vegetable salad, steamed fish.

low-fat cottage cheese and 1 egg;
1 banana;
vegetable soup, vegetables and steamed brisket;
dried fruits;
baked fish and rice with vegetables.

oatmeal porridge, 2 cheesecakes;
1 banana;
puree soup, buckwheat with lean fish;
low-fat curd;
salad of fresh vegetables and brisket.

Making a menu for a week for weight loss, it is important to take into account the physical or mental stress on the body during the day.

Monthly program

The nutritional program for weight loss for a month includes the following:

fractional meals;
product compatibility;
distribution of proteins, fats and carbohydrates;
eating foods with low Kcal;
the predominance of fiber;
a ban on salt and sugar;
regular use of clean water;
a ban on flour, fatty, smoked foods;

The highlight of this weight loss program is caloric balance... It is important to keep your calorie intake stable throughout the month. Calorie consumption should be greater than consumption.

The best recipes

Proper nutrition and a menu for every day include recipes for delicious and healthy dishes.

A simple recipe based on nutrition - casserole from chicken fillet and vegetables.

To prepare casseroles you will need:

carrots (1 pc. medium);
chicken fillet (200 grams);
cauliflower and broccoli (250 grams each);
Cherry tomatoes (regular ones are also possible);
parsley;
30 g parmesan.

For the sauce:

chicken broth (150 ml);
seasonings - pepper, nutmeg;
hard cheese;
flour;
milk or non-fat cream;
2 yolks.

Cooking method:

Rinse the cabbage and divide into inflorescences, boil until half cooked. Add broth, cream, seasonings to cabbage water and cook for 5 minutes, stirring sauce constantly. Beat the yolks and add to the sauce, then leave in a water bath until thickened.

Grease a casserole dish and add boiled chicken, cabbage and carrots. Pour over the sauce. Add tomatoes and sprinkle with cheese. Bake 15 minutes until a cheese crust forms.

This simple and delicious recipe is perfect for lunch or dinner.

Breakfast recipes

Everyone knows that the best meal time is breakfast. It is after waking up that the body is able to quickly assimilate the food entering it. For the full functioning of all organs, it is important to start every morning with a glass of clean water at room temperature.

The menu includes a full breakfast that can provide the body with the necessary energy.

Breakfast recipes for health and weight loss include:

Vegetable frittata

Ingredients:

chicken eggs;
Parmesan (optional)
broccoli;
Bulgarian pepper;
pastel;
tomatoes;
greens;
leek;
olive oil or vegetable oil (the vegetable composition can be changed).

Cooking method:

We take a bowl. Beat 4-5 eggs in it. We cut vegetables to the same size. We take a frying pan, pour oil and heat. Next, pour well-mixed eggs into it, pour in the vegetable composition and herbs. Sprinkle all this with cheese if desired. We put in a preheated oven for 8-10 minutes.

Curd casserole for weight loss

Ingredients:

cottage cheese - 250 gr;
milk - 100 ml;
eggs - 2 pcs;
vanilla
butter (for greasing the mold).

Cooking method:

Beat the cottage cheese, milk, sugar, vanilla and yolks with a blender. We turn everything into a homogeneous mass. Next, beat 2 proteins separately until "airy". And we add all this to the curd mass. We mix. Put it in a greased form. We bake for 30-35 minutes at a temperature of 160-170 degrees.

Rice porridge with pumpkin

Ingredients:

rice - 200 gr;
water;
pumpkin:
milk.

Cooking method:

We clean the pumpkin, cut into cubes. We put it in a saucepan. Add milk, rice and some sugar. Cook the porridge until the rice is ready.

During breakfast, it is better to refrain from coffee or tea, if possible, do not drink food.

Healthy lunch

Lunch, with proper nutrition, should be complete and healthy. For the normal functioning of the digestive system, it is necessary to eat soups. When losing weight, it is important to eliminate fried foods. Better to boil it, stew it, bake it or steam it.

Broccoli and spinach puree soup

Ingredients:

broccoli - 500 gr (fresh / frozen);
2 bunches of spinach;
2 small onions;
vegetable broth;
low-fat cream - 200 gr;
salt, spices.

Cooking method:

Boil broccoli (frozen - 30 minutes, fresh - 15 minutes). Do not pour out the broth. Chop the onion and finely chop the spinach. After the broth has cooked, we take out the broccoli from it. Take a bowl, put chopped onions, spinach and boiled broccoli in it. Grind everything with a blender until a homogeneous consistency is formed. We add all this to the broth, add cream to it and put on fire.

Bring the soup over low heat to a boil. Add spices. After that, cook for another 5 minutes and turn it off. The soup is ready!

Oven baked fish

Ingredients:

salmon / carp;
lemon;
parsley;
2 tablespoons olive oil;
onion - 1 pc;
spices.

Cooking method:

We clean the fish. Salt and pepper it to taste. Cut the lemon into 2 halves. Squeeze juice from one part, cut the other into circles. Mix lemon juice with parsley, olive oil.

Next, take a baking sheet and cover it with baking paper. We spread the fish on it. Put lemon circles in the abdominal part (you can use a sprig of rosemary / mint). Sprinkle all this with oil (with parsley and lemon juice). We spread the bow in a circle. We put in the oven (preheated to 180 degrees). We bake for 30 minutes.

Steamed cutlets for weight loss

Ingredients:

chicken fillet - 500 gr;
white bread - 2.5 slices;
milk - 1/3 tbsp;
onion - 1 pc;
1 egg;
salt pepper.

Cooking method:

We take bread and soak it in milk. Chop the fillet in a blender (you can also in a meat grinder). Cut the onion and add it to the blender as well. Next, beat the egg, add salt. You can add herbs and garlic. We mix all this and make cutlets. Next, we put them in a double boiler for half an hour.

What can you eat for dinner?

Dinner recipes with proper nutrition for weight loss are manifold. Dinner should be light and high in fiber. Slow carbohydrates are best removed from the menu.

Side dishes can be a great dinner option for weight loss:

all types of cabbage;
zucchini, eggplant, potatoes, peppers;
cereals;
hard varieties of pasta.

You can add animal protein to vegetable dishes, in the form of:

fishes;
lean meat;
cottage cheese;
legumes.

Baked salmon

Ingredients:

1 salmon steak;
salt, pepper, dry basil.

Cooking method:

Salmon steak and put in the refrigerator for 20 ml. After that we take out, pepper, add the basil. Next, the fish must be wrapped in foil, sprinkled with olive oil and put in a preheated oven for 25 minutes.

After 25 minutes, if you make a small hole in the foil and leave the fish for a few more minutes, you can achieve a golden crust.

Rice with vegetables for proper nutrition and weight loss

Ingredients:

1 bell pepper;
greens;
1 onion;
carrots - 1 pc;
salt, spices (pepper, turmeric);
canned corn (or green peas).

Cooking method:

Boil the rice (it should be crumbly). Next, cut the onion into cubes. Put it in a frying pan with butter and simmer for 4-5 minutes. Add grated carrots and chopped peppers. Simmer until half cooked.

After that, add boiled rice, peas (corn) there. Simmer for 5-7 minutes. Salt, pepper, sprinkle with turmeric and simmer for another 5 minutes. After that, the rice is ready to eat.

These recipes for a healthy diet not only promote weight loss, but also improve digestion.

The right snacks

Snacks with proper nutrition are especially important for weight loss. To achieve the desired result, it is important to be full at all times, but not to overeat.

A snack helps replenish energy and improve the efficiency of the brain, so it should be light, healthy and satisfying.

For a light snack while losing weight, the following are ideal: