Proper nutrition menu for the week. Common eating mistakes

Content:

What are the basic rules and principles of proper healthy eating. How to properly organize your daily diet.

Remove fatty and sweet, add vegetables and fruits, lean meat and water… Why doesn't proper nutrition work? The menu for each day should be personal:

meet the energy needs of the body;
be balanced in proteins, fats and carbohydrates;
create a moderate calorie deficit.

To fulfill the three conditions, you need to calculate the level of basic metabolism and determine the amount of BJU for each day.

What can be considered correct?

Proper nutrition is a diet that supports the maximum vitality of the body, which is manifested in sufficient energy, optimal appearance and health.

There are several systems that help to make the right nutrition for every day. Americans measure food in cups - 240 ml or 16 tablespoons, in which 15 ml, as well as in ounces, equal to 28.35 grams. Created Food Pyramid - Guide and Accessible example of a healthy diet for the day:

180 grams of cereals and baked goods, of which 50% must be products from raw cereals.
2.5 measuring cups of vegetables. Although the pyramid does not list the composition of vegetables, it is better to choose those that contain more fiber and less starch.
2 measuring cups of fruit. At the same time, you should avoid packaged juices, in which there is nothing useful.
3 measuring cups of dairy products (cheeses, cottage cheese, milk, kefir) with an emphasis on products with low fat content and without sugar.
160 grams of protein products, avoiding processed foods and smoked meats. Recommendations include lean meats, eggs, and legumes.

If the pyramid balances the diet of proper nutrition for each day in terms of food composition, then the rule of the palm determines the required amount without counting calories:

The serving size of a meat dish or fatty fish is the size of your own palm without phalanges, and when it comes to low-fat (stewed, boiled) fish, then taking into account the fingers in each main meal.
Complex carbs are about the size of a fist for women and two for men for breakfast and lunch.
Greens and salads - a handful (two palms), and for vegetables such as broccoli, cabbage, beets - a fist-sized portion at each meal.
Nuts - one handful per day, any other fats - no more than the size of the thumb along the first phalanx. A serving of cheese is two thumbs thick.
Fruits or berries - one handful for the whole day, and chocolate - a piece that does not exceed the size of your own index finger.

Any healthy menu for every day works when eaten in the right quantities without overeating.

Steps to nutrition for slimness

Step #1 - Learn to Recognize Hunger

Appetite and hunger make us eat, but they act in different ways:

Hunger- this is an innate instinct that manifests itself after emptying the stomach 2-3 hours after eating with a feeling that comes "below the neck", a slight discomfort in the abdomen. Accompanied by a drop in energy.
Appetite- a feeling coming "from the head" in response to a meal, a requirement to continue the banquet. It does not depend on the time that has passed after eating food and its quantity.

True hunger is recognized by several signs:

comes slowly, for hours;
manifested by rumbling and gurgling in the stomach;
does not depend on the desire to eat a particular food.

Sometimes a glass of water is enough to quench the craving for sugary snacks, as people tend to confuse hunger with thirst. If an uncontrollable appetite arises, it is worth sitting down, relaxing and listening to the body for ten minutes, trying to understand the source of emotions that caused food cravings. Emotional hunger usually goes away if you keep yourself busy doing something interesting.

A healthy diet for every day, including planned meals with a break of no more than three hours, healthy snacks, virtually eliminates physiological hunger. The body receives fuel, minerals and vitamins on time, there is no weakness, depression. If the forces leave the body, and the weight stands still, then calorie intake may not be enough.

Tricks to protect against overeating:

Put the fork down on the table before slicing the next piece of food. A slow rate of absorption will make you aware of satiety.
The eyes “eat” more than the stomach, so it’s worth dividing the portion in half right away. Surprisingly, it turns out that halving the amount saturates no less.
Touch food. At the table, do not immediately put a piece of food in your mouth, but stop and smell, then focus on texture, taste, try to describe the properties of food. So the brain will receive signals of satisfaction without automatically filling the stomach.
Prick food with a fork instead of scooping it up. This will allow you to feel every bite and focus on the process of consumption.
Turn off your TV, phone or computer. Multitasking makes you eat 14% more.
Drink a glass of water thirty minutes before a meal. Such a trick will extinguish the false signals of hunger associated with waiting for a meal.
If you can't say no to yourself, clench your hand into a fist, which will help your brain assess the situation, hunger, and how much you've eaten.

Step number 2 - change the diet

Proper nutrition helps fight emotional cravings. The absence of long intervals between meals, eating according to a schedule that provides breakfast, lunch, dinner and 1-2 snacks controls hunger.

Benefits of regular meals:

easier to stop and not overeat;
easier to plan the menu;
reduced desire to eat between meals;
reduced need for high-calorie snacks.

Work schedule, household habits, stress, temptations can disrupt the correct rhythm of nutrition. No time for lunch, no appetite in the morning, no time to cook at home.

It is easy to overcome fictional barriers:

Carve out at work just 10 minutes for lunch for the health of a lifetime.
Eat a banana or an apple on the way to work when there was not enough time for breakfast.
Develop a new morning breakfast habit gradually, with small portions.

If you follow the plan, it's easier to stay within the calorie limits of the diet and refrain from the temptation to intercept sweets. Even a slight deviation from the program will allow you to return to your plan and correct your eating behavior.

Step #3 - Learning to Eat Again

First you need to make a picture of your own nutrition, namely, to keep a food diary for a week, recording the amount and volume of food. It is worth making notes about your own well-being throughout the day to see the effect of emotions on eating behavior.

Consider the following helpful tips:

Get acquainted with the rule of a balanced plate, in which there is a place for cereals, vegetables, fruits, protein and dairy foods.
Eat often and in small portions to avoid strong feelings of hunger and supply glucose to the brain to curb cravings for unhealthy foods.
Be sure to bring food in containers for lunch and snacks to prevent starvation and the need to grab something on the go.
Try to find like-minded people in the work or study team to make it easier to maintain healthy habits.
Ask your parents/wife/acquaintances to split a late dinner in advance that you can't avoid for some reason to prevent overeating at night.
Do not skip breakfast, which will allow you to better manage your hunger and control food throughout the day.
Take a multivitamin complex to improve mental health. The composition should include vitamin B12 or folic acid.
Consume omega-3 fatty acids in capsules or drink a spoonful of flaxseed oil on an empty stomach or in the evening to stabilize your mood and receive beneficial elements.
Drink more water, stay hydrated. Limit consumption of caffeinated beverages, which cause stimulant effects and subsequent declines in energy and mood levels.
Use fresh fruits, homemade yogurt with sugar-free berries, low-fat cheeses, almonds and walnuts, hummus to increase energy as snacks.
Avoid processed foods with sugars that cause a temporary energy boost and subsequent sugar cravings.
Choose complex carbohydrates in the form of cereals, vegetables, whole grain bread, supplement with a portion of protein foods for long-term satiety.

Step number 4 - compose the menu

A person who is used to eating chaotically has little idea of a healthy diet for every day. The menu is created by folding simple elements: protein, fruits, vegetables, greens, starches and grains, protein snacks and fats. For example, when consuming 1200-1500 kcal per day, the nutrition scheme will look like this:

Breakfast: protein + cereals + fruits or vegetables.
Snack: fruit.
Dinner: protein + starchy vegetables / grains + greens + fats.
Snack: protein + fruit or vegetable.
Dinner: protein + vegetables + greens + fats.

If you need to increase calories, then increase the amount of protein for lunch or dinner, as well as a serving of vegetables.

An approximate menu of a healthy diet for a day for weight loss looks like this:

Breakfast: an omelet from an egg and two proteins with bell peppers, tomatoes and oatmeal.
Snack: apple or orange.
Dinner: beef stew with green beans, cucumber and tomato salad with olive oil, cereal bread with curd cheese.
Snack(afternoon snack): low-fat yogurt with fresh or frozen blueberries.
Dinner: steamed chicken cutlets with stewed vegetables, lettuce with nuts.

We determine the serving size for blocks of various products:

Protein serving includes 250 g low-fat homemade yogurt, kefir or cottage cheese, 85 g lean meat, 100 g lean fish or seafood, a serving of a protein shake, a whole egg and four egg whites without yolks.
fruit portion provides 80 g of fruits or berries, one medium-sized orange or banana, a handful of dried fruits.
Vegetables(with the exception of corn, peas, potatoes) provide a portion of up to 100 g or an unlimited amount of greens.
Starchy vegetables or grains: 150 g of buckwheat, oatmeal, beans, lentils, peas, one and a half medium boiled potatoes, 250 g of custard muesli or oatmeal, two grain breads.
Fats are considered flavor enhancers that create the texture of the dish: 2 teaspoons of vegetable oils, a handful of nuts, 15 g of grated cheese, 30 g of low-fat sour cream.

Protein snacks help curb hunger throughout the day. You can have a snack with fried chickpeas, drink a glass of low-fat milk, eat up to 60 g of hummus, half a glass of low-fat cottage cheese, up to 30 g of cheese.

In unlimited quantities we use:

vinegar;
herbs and spices;
onion and garlic;
lemon;
red pepper;
soy sauce;
mustard to add flavor to dishes.

Step number 5 - join the secret knowledge

How to implement the plan? Now that there are a lot of new food requirements in my head, we need to simplify and streamline the process. Helpers in the kitchen are:

Kitchen scales for weighing ingredients or a measuring cup, a tablespoon and a teaspoon.
Table of caloric content of foods with distribution into proteins, fats, simple and complex carbohydrates.
A table of products with a glycemic index, which means the rate of absorption into the blood. For weight loss, we focus on low GI foods that keep you full for a long time.

It remains to take a notebook, paint the days of the week in rows, and three main meals and snacks in columns. We mark meals when there is time for cooking and when you need to prepare in advance, taking a container with you. Near each breakfast, lunch and dinner, we write the amount of BJU in grams for the main reference point. Then we count the number of first courses, meat, side dishes, salads, snacks.

Having determined the quantity and composition of the menu, we begin to compose or look for useful recipes. To diversify proper and healthy nutrition for every day, we add 4 new dishes found in fitness groups every week:

we are looking for dishes with calorie content and the indicated BJU per serving;
we are looking for useful components, weighing when cooking, calculating BJU.

Eating right is not only healthy!

Proper nutrition is a way to manage time and costs. Shelves of sugary sodas, ice cream, chocolate bars and desserts will soon look like food for people who don't value health. The science of reading labels eliminates harmful purchases, one has only to see the amount of sugar and palm oil in the composition.

Knowing the list of dishes for the week, you can write out the necessary products and stock up for the future, strictly planning the budget.

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

What is proper nutrition

The purpose of proper nutrition is to:

supply the human body with enough nutrients so that all vital systems work normally, the person remains alert and active;

Attention! Any strict restrictions (including starvation) lead to stress. You can arrange a fasting day once a week, but in no case exhaust yourself with hunger.

the daily menu brought gastronomic joy and a feeling of satiety;
the energy balance was maintained (the correct ratio of calories consumed and expended is necessary - depending on whether you want to lose weight, gain weight or leave the weight parameter unchanged);
slow down the aging process at the cellular level (healthy nutrition differs from the “usual” one in that benign and natural products become a priority - with a complete rejection of various synthetic substitutes);
correct some diseases (as an example, the exclusion of sugar against diabetes, the rejection of marinades and smoked meats against gastritis, a diet rich in calcium to strengthen bones, etc.).

Basic principles of healthy eating

There are general principles that underlie 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 a 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 mode - the organs work without tension, easily coping with each next portion of the material.

Regularity

Let all the items on your menu be sold by the hour - at about the same time every day. And so the whole week. This approach adjusts the stomach for the timely release of digestive enzymes in the right amount.

Adequacy

Avoid overeating, but at the same time, don't starve yourself for "great goals." Plan your diet so that you never feel hungry. It's a well-known fact that fasting people often start gaining weight quickly after their weight loss diet is over;

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

balance

There must be harmony in everything. Plan your weekly intake of fat, protein, carbohydrates, water, and salt. Do not try to "fulfill the plan" for the amount of food. Emphasis on uniformity and reasonable ratios of proteins / fats / carbohydrates (BJU).

Also, always remember the calories. It is not visible from the outside, but each product, when it enters the diet, is a supplier of a certain amount of calories. Their excess will lead to an increase in fat reserves. The disadvantage is the depletion of the body.

Attention! People who are actively involved in sports or receive heavy physical activity should not underestimate the amount of daily calorie intake.

According to scientists, the daily calorie requirement:

Only the most useful

The diet of proper nutrition should include only benign products. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write to yourself in a conspicuous place a set of elementary rules:

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

Attention! The benefits of plant fiber are unprecedented as a natural colon cleanser. The body gets rid of toxins and carcinogens, which in today's ecology cannot be avoided.

How to make a healthy menu for the week

Start planning your menu for the week ahead of time. You probably have favorite dishes, but try not to repeat the same dish more than 1 time in 3 days. Invent new recipes to achieve variety.

To get started, choose any example from the list of recommended meals for one day, count calories. After that, go further, write down the diet for the whole week (then - for a month). Here are indicative meals to help you start your planning.

Breakfasts

Take any example from the list or modify it:

buckwheat, millet, rice, oatmeal, wheat, barley porridge - cook the dish with low-fat milk or water, season with vegetable oils;
a handful of nuts (various varieties, both individually and in the form of mixtures);
steamed dried fruits (no more than ½ of a 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 salted fish;
vegetable salad with fresh herbs;
fruit salad;
cottage cheese with low-fat sour cream;
yogurt;
omelette of 3 chicken or 5 quail eggs.

Attention! The diet should include items corresponding to the calorie table and the ratio of BJU.

Healthy food for breakfast

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

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

Dinners 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;
lean meats (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 (as an example - mushroom, vegetable or mixed);
vegetable soup with lean meat (shurpa);
legumes stewed on water (lentils, beans, peas);
fresh vegetable salads;
boiled seafood (squid, shrimp).

afternoon tea

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 pieces;
low-fat cottage cheese with fresh chopped herbs;
some fruits (grapes, plums, apricots, peaches);
nuts are not overcooked.

Dinners

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

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

Menu for one week for a girl

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

It is the girls who are concerned about cellulite (it does not threaten girls yet, older women no longer care, and men do not care at all). What should you eat all week in order to maintain both internal health and external beauty?

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

Monday

cocoa with sugar and milk - 1 cup;
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 cup.

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 the addition of 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 curd or yogurt.

thick borsch in meat broth;
sour cream for dressing 1 tsp or st. spoon;
potatoes stewed with meat;
vegetable mixture (green peas with onions or olives with bell peppers);
Rye bread;
a glass of any tea.

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

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

Wednesday

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

Lunch:

dried fruits;
sweet curd.

canned stewed meat;
garnish 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 steam fish;
stewed cauliflower and cabbage with tomatoes;
brown or red rice;
melissa tea with oregano.

Thursday

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

Lunch:

yogurt with a fat content of not more 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.

compote from berries;
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

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

Lunch:

sweet cottage cheese;
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.

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

Sunday

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

Lunch:

dark chocolate 20-25 g;
crispy slices 2 pcs.;
raw 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 a salad or sliced;
brown rice or pasta made from coarse flour;
herbal tea (mint, oregano, thyme).

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

Grocery list for the week

1. Pork (1 kg) 350 rubles
2. Minced beef (1 kg) 280 rubles
3. Chicken soup set (200 gr.) 60 rubles
4. Beef liver (400 gr.) 75 rubles
5. Rice (1 pack) 60 rubles
6. Oatmeal (1 pack) 35 rubles
7. Buckwheat (1 pack) 70 rubles
8. Millet (1 pack) 48 rubles
9. Semolina (1 pack) 30 rubles
10. Macaroni (1 pack) 53 rubles
11. Vermicelli (1 pack) 30 rubles
12. Eggs (10 pcs.) 60 rubles
13. Sprats (1 pack) 90 rubles
14. Potatoes (2 kg) 40 rubles
15. Cucumbers (2 fresh \ 3 salted) 70 rubles
16. Bulgarian pepper (1 pc.) 30 rubles
17. Fresh tomatoes (3 medium pieces) 140 rubles
18. Beets (2 medium) 10 rubles
19. Carrots (4 medium) 20 rubles
20. Apples (2 pcs.) 50 rubles
21. Bananas (2 pcs.) 20 rubles
22. Pears (2 pcs.) 30 rubles
23. Cookies (2 packs) 60 rubles
24. Bread (2 rolls) 60 rubles
25. Milk (1 pack) 120 rubles
26. Cottage cheese (1 pack) 170 rubles
27. Sour cream (1 can) 80 rubles
28. Low-fat kefir (1 bottle) 70 rubles
29. Ryazhenka (1 pack) 70 rubles
30. Butter (1 pack) 120 rubles

The total cost of products according to such a list is 2401 rubles. It is designed for cooking according to the above menu for a family of two adults.

And in you can see a list of products for only 1000 rubles for a whole week, also for a family of 4 people

Before you go to the store, you need to make a clear list of products needed to prepare dishes from the menu. You don't need to buy anything extra.

It is worth buying products in those places where prices are really lower. It is most profitable to go to the market (you can bargain) or a wholesale base. Promotions in stores are a great help. They must always be monitored.

You need to go to the store for shopping purposefully, and not when you have to. And in order to avoid wasting money, at this time you must definitely be full.

For most people, the main dishes are meat, which are expensive. To save money, you can buy offal - liver, hearts, stomachs. In addition to the low price, they have a wonderful taste when well cooked.

It is necessary to completely exclude fast food, hamburgers, sushi, carbonated drinks from the diet. It is very expensive and unhealthy. And also it is worth giving up going to cafes and restaurants (only on very special occasions you can afford such a luxury).

One piece of meat can be used to prepare two dishes. For example, boil a whole chicken or bone with meat (it is better to cook for a long time over low heat - this way the meat will be soft and very tasty). The broth is used to make soup. And clean the meat from the bones. Add some of it to the soup, the rest can be stewed with vegetables or goulash.

In order not to cause indignation of the household during the week, it is necessary to cook their favorite dishes or food with their preferred ingredient at least once. For example, for a husband on Monday, make stew with potatoes, and on Thursday, bake fish with rice as a side dish for his son.

In picky families, you can cook for several days at once. If you cook a large pot of soup, it can last for three days. This will save a lot of money on groceries and time for the hostess.

Many people are very fond of buying juice in cardboard boxes and bottles, which is a very big waste of money. In addition, they contain many preservatives and dyes, which is why they are harmful to health. It will be useful and less expensive to cook compotes and fruit drinks yourself.

It should be borne in mind that for breakfast you need to eat easily digestible dishes, for example, cereals. The most high-calorie meal is for lunch. Dinner should be between breakfast and lunch. It is advisable to eat more often, but in small portions. Therefore, the menu includes snacks - second breakfasts and dinners.

Eating tasty and healthy doesn't mean it's expensive! Eat healthy and be happy!

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Basic principles of proper nutrition

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

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

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

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

Healthy breakfast for a slim figure No. 1

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

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

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

Healthy breakfast for a slim figure №2

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

Healthy breakfast for a slim figure No. 3

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

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

Healthy breakfast for a slim figure No. 4

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

Healthy breakfast for a slim figure number 5

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

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

Healthy breakfast for a slim figure No. 6

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

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

Healthy breakfast for a slim figure No. 7

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

Healthy breakfast for a slim figure No. 8

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

Healthy breakfast for a slim figure No. 9

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

Healthy breakfast for a slim figure No. 10

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Egg based breakfast recipes

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

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

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

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

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

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

Microwave Breakfast Recipes

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

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

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

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

Breakfast Recipes with the Magic Blender

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

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

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

Fruit Breakfast Recipes

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

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

Recipes for a simple and quick breakfast

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

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

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

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

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

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

Cottage cheese recipes

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

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

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

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

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

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

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

lunches:

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

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

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

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

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

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

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

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

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

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

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

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

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

Dinners:
Healthy foods for dinner

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

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

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

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

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

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

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

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

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

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

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

Almost everyone is familiar with starvation diets, exhausting workouts and magic diet pills. But despite the cult of a beautiful body, the problem of excess weight does not lose its relevance. Are you looking for an effective and safe way that will lead you to the ideal? Having mastered proper nutrition for every day, you can easily get in shape and maintain the desired volume for life.

Proper nutrition for every day is easier than you think!

Eating right is not only healthy!

Complete lack of hunger. No more stomach pain, fatigue and headaches. You will always have healthy snack options in case of sudden hunger.
The ability to independently plan your own healthy food menu for every day. You will no longer have awkward situations in cafes and at a party. You can always find something that fits into your program.
No hard limits. The program does not imply categorical prohibitions. Despite the existing list of recommendations, you can always adapt it to your taste preferences.

But proper nutrition for every day has its downsides, oddly enough. The only drawback of the system presented below is its long-term nature. A healthy diet is not about rushing. It will not help you lose all those extra pounds in a short time, but it will allow you to consolidate and maintain the results achieved. If you want to speed up the process a little, or take a special massage course.

Planning a healthy menu

A healthy diet for every day implies the presence of 50% carbohydrates, 30% proteins and 20% fat in your menu.

What is a healthy diet for every day? Modern nutritionists consider the correct diet, which includes 50% carbohydrates, 30% protein and 20% fat, with a total calorie content of 1800 kcal for women and 2100 for men, depending on the level of daily activity. In addition, such a menu should include all vitamins and minerals in sufficient quantities.

Such recommendations do not mean at all that you need to immediately start a notebook, pick up a calculator and scrupulously calculate the nutritional value of each piece you eat. It is much more convenient to use the ideas given below. Just choose one of the meal options. Try to make your healthy meals for each day as diverse as possible. Do not repeat your favorite dishes more than once every 3 days.

Breakfast options

Oatmeal with water or low-fat milk with dried fruits and a small handful of nuts. Alternate with buckwheat, rice and millet porridge.
Sandwich of whole grain bread, boiled chicken breast or lightly salted salmon, lettuce, tomatoes, low-fat cheese and herbs. A glass of curdled milk or any other fermented milk drink.
Omelette of 4 proteins and 2 yolks with herbs. Fruit salad.
A large portion of cottage cheese with sour cream, jam and fresh fruit.
Fruit soup with seasonal fruits and light sour cream.

Dinners

Goulash from soy meat. Boiled whole grain pasta with low-fat cheese.
Baked cauliflower breaded with semolina, 10% cream and egg white.
Low-fat vegetable lasagna.
Vegetable cream soup with rice.
Low-fat rolls or a few slices of vegetarian pizza.

Dinners

Stewed vegetables with pieces of boiled chicken breast.
Seafood with boiled brown rice.
Vegetable omelet of 4 proteins and 2 yolks with herbs.
Cottage cheese casserole and vegetable salad.
Boiled beef with baked vegetables.

Snacks (you can choose any 2 items)

A glass of kefir with 1 tsp. honey or jam.
20 g dark chocolate and green apple.
2 rice or buckwheat breads with cottage cheese and herbs.
A handful of nuts and dried fruits (should fit in the palm of your hand).
3 pieces of homemade oatmeal cookies.

Eat natural food, refraining from industrially processed products.

What is better to refuse

As you already understood, the main advantage of proper nutrition for every day is the ability to independently form your own menu. But this does not mean at all that you can replace a healthy breakfast option with a chocolate bar of the same calorie content. Moreover, there are foods that you will have to avoid.

A healthy diet for every day imposes a ban on:

dry breakfast mixes, including most types of muesli (read the composition carefully);
white bread and rich pastries;
chocolate bars and confectionery;
crackers, chips and other fast food;
ready-made sauces;
nectars and unnatural juices;
carbonated drinks and their dietary substitutes;
alcohol (only one glass of dry wine is allowed for dinner 1-2 times a week).

This product list is for guidance only. If you have a sweet tooth and absolutely cannot imagine your life without your favorite buns, start small. Replace them with homemade cakes with reduced butter and sugar. The same is true with fast food. Try to find useful alternatives!

If you're off the diet, don't quit and don't think about starting over on Monday. Continue the program as if nothing had happened, slightly adjusting the fat content and calorie content of the following meals.

Thus, a healthy diet for every day is a real way to achieve your dream figure without harm to health!

» Ekaterina Polivanova