Soviet menu for a week of proper nutrition. Proper nutrition with a menu for the week

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For our body to function properly, nutrition must be varied and balanced. Food must include vegetables and fruits, meat, and dairy products. We also cannot do without carbohydrates; they give us energy and strength. Knowing this, you can very easily create a menu of healthy meals for the week. We give an example of how to do this so that the body receives all the necessary microelements without adding centimeters to the waist.

The first day

You need to start your morning with a drink. Add lemon juice to a glass of water and drink on an empty stomach. This must be done every day, only after 30 minutes can you start eating. Morning: bran bread, kefir or tea with mint. Afternoon snack: peach or apricot. Lunch: Chicken soup with green beans and spinach. Bran bread. Evening: rye flour bread, boiled meat and salad of cabbage, cucumbers and parsley with olive oil.

Second day

Morning: pearl barley porridge with fruit. A cup of kefir. Afternoon snack: pumpkin seeds or sprouted wheat. Lunch: boiled fish, or fish soup, with a piece of black bread. Afternoon snack: grapefruit. Evening: tomatoes with cucumber and olive oil, rye bread. Dried fruits compote.

Day three

Morning: cottage cheese casserole with dried apricots. Second breakfast: a pear or a couple of plums. Lunch: creamy tomato and potato soup with croutons. Afternoon snack: two figs or several pieces of dried apricots. Evening: stewed cabbage with a piece of rye bread. Herbal tea is not sweet.

Day four

Morning: scrambled eggs with green onions, bran bread and unsweetened tea. Second breakfast: two kiwis. Lunch: grilled chicken fillet, tomatoes and green onions. A cup of kefir. Afternoon snack: one pomegranate. Evening: cabbage stewed with rice, bread with rye flour, not sweet tea.

Day five

Morning: scrambled eggs with tomatoes and dill, black bread. A cup of kefir. Second breakfast: five walnuts. Lunch: boiled fish or fish soup, brown rice with bell pepper and green beans. Afternoon snack: one orange. Evening: chicken breast baked in the oven with lettuce, parsley and tomatoes. Tea with lemon.

Day six

Morning: cottage cheese and raisin casserole, not sweet tea. Second breakfast: pear. Lunch: cream soup with spinach and parsley with chicken pieces. Black bread. Afternoon snack: banana. Evening: chicken baked with tomatoes and spices. Dried fruits compote.

Day seven

Morning: three spoons of muesli with a cup of milk or yogurt. Second breakfast: several nuts of any kind. Lunch: cream soup with potatoes and spinach with sour cream, black bread. Afternoon snack: vegetable juice. Evening: lean meat with basil and dill. Not a sweet compote.

What should be included in our menu for a healthy diet?

Complex carbohydrates. They are a source of energy and “fuel” for the muscles and brain. If you do not supply the body with them, then lethargy appears and a lack of strength is felt. A healthy diet menu should include: wholemeal bread, cereals, potatoes, brown rice, pasta.

Protein. It is essential for the structure of the cells of our body. Food must include: meat, eggs, dairy products, as well as fish, soy, and legumes. The most valuable is animal protein. It is recommended to include sea fish (salmon, mackerel, herring) in your diet. Vegetable oil (linseed, soybean, olive) should also be included in food. Unsaturated fats are an important component of a healthy diet and are necessary for the regeneration of nerve tissue, brain and joints.

Water. We must drink at least 1.5 liters of clean water per day. Sufficient consumption of water leads to a slowdown in the aging process of the body. And for those who are on a diet, water helps to lose excess weight faster.

Vegetables and fruits are indispensable for a healthy diet. They are a source of vitamins, minerals and antioxidants and simply need to be included in your daily diet.

Iron. It is necessary for the production of hemoglobin and some enzymes. Its sources are organ meats, egg yolks, oatmeal, and red meat. A menu that does not contain enough iron can lead to anemia, growth retardation, and decreased immunity.

Calcium. It is necessary for the formation of teeth and bones. Calcium is found in the following foods: milk and dairy products, fish, broccoli. If there is a deficiency of calcium in the body, this leads to rickets in children, osteoporosis in adults, and muscle spasms in pregnant women.

Iodine. It is essential for thyroid function. Food should include: iodized salt, fish, seafood, seaweed, onions.

Magnesium. This element is necessary for our body for the metabolic process in the muscles and heart. Its deficiency can cause seizures. Magnesium is found in the following foods: legumes, nuts, cocoa, chocolate, banana, milk.

Zinc. It is necessary in our menu for vision. It also affects the body’s immunity and growth, wound healing and tissue regeneration. Zinc is found in lean meat, seafood, wheat germ, almonds, pumpkin seeds, and natural yogurt.

Vitamin C. It is involved in many metabolic processes. It is necessary in our menu because it is indispensable in the process of renewal of cells, blood vessels, bones, teeth and gums. Vitamin deficiency causes weakened immunity and susceptibility to infections. It is found in the following foods: citrus fruits, kiwi, cucumbers, peppers, tomatoes, potatoes.

Sometimes, in order to lose weight, people try to limit themselves in food so much that they harm their health. To lose weight, you don't need to follow strict diets, just change your eating habits and eating habits. It is important to understand: . The menu for the week can be made in advance. Then it will be easier for you to comply with it. And if you want to lose weight with your partner, then we offer you a diet for a week for two. It is one of the most effective weight loss methods due to mutual motivation. The menu is designed in such a way as to provide the body of men and women with healthy food products, and at the same time remember the amount of calories that is necessary for the normal functionality of the body.

The first day

In the morning: women - one piece of bread made from rye flour and 100 g of chicken fillet, several lettuce leaves, berry compote. For men - two pieces of rye bread, 200 g of chicken fillet and berry compote.
Second breakfast - dark chocolate, women - 2 cubes, men - 4 cubes.
In the afternoon - chicken with spinach (400 g).
Afternoon snack - women - 2 plums, men - 4 plums.
In the evening - salad with broccoli and spinach (400 g). Men are allowed two additional pieces of bread made from rye flour.

Second day

In the morning: women - a piece of rye bread with cucumber; men - two pieces of rye bread with cucumber. Not sweet dried fruit compote.
Second tomorrow - one banana for women and men.
In the afternoon - boiled chicken breast (300 g) with tomatoes and basil (150 g).
Afternoon snack: a few walnuts.
In the evening - stewed cabbage with prunes (400 g). For men, an additional piece of bread made from bran flour.

Day three

In the morning: women - one pancake with yogurt or kefir; men - two pancakes.
Second breakfast: women - one apricot; men - two apricots.
In the afternoon - spaghetti (400 g)
Afternoon snack: women - a cup of vegetable juice; men - vegetable juice with a couple of pieces of toast.
In the evening - lentils with bell peppers and green beans (400 g) and a cup of dried fruit compote.

Day four

In the morning: women - a piece of rye bread with cheese and cucumber; for men - two pieces of rye bread with cucumber and cheese. Herbal non-sweet tea with lemon.
Second breakfast - a handful of nuts for two.
In the afternoon - chicken fillet chop (450 g).
Afternoon snack: women - 3 pcs. dried apricots; men - 6 pieces.
In the evening - pancakes with pumpkin. Women - 2 pieces; men - 4 pieces. A cup of vegetable juice.

Day five

In the morning - oat flakes with raisins and dried apricots (400 g).
Second breakfast - a cup of kefir.
In the afternoon - fish soup (400 g) with black bread.
Afternoon snack - figs. Women - 2 pieces; men - 4 pieces.
In the evening - chicken fillet stewed with tomatoes and herbs (350 g).

Day six

In the morning - steam omelette with parsley and dill. Women - 150 g; men - 200 g, with a piece of bread made from rye flour.
Second breakfast - fruit salad.
In the afternoon - soup with green peas, beans and tomatoes (400 g).
Afternoon snack - vegetable juice.
In the evening - stewed cabbage with lettuce and chicken pieces (300 g).

Day seven

In the morning - hard-boiled eggs. For a woman - 1 egg; for a man - 2 eggs. Not sweet dried fruit compote.
Second breakfast - women - 1 grapefruit; men - 1 pomegranate.
In the afternoon - lean meat (450 g), tomato and spinach salad.
Afternoon snack - one banana each.
In the evening - a salad of red beans and green peas (400 g), not sweet berry juice.

Simple ways to lose weight

In the first half of the day, the menu should contain more carbohydrates (bread, potatoes, cereals). In the afternoon there is more protein (non-fat meat, fish, dairy products).
Drink more water. Only if there is a sufficient amount of water in the body, fat is burned more efficiently.
Drink a glass of water before eating. Then you will not be able to eat large amounts of food.
Use a few nuts for a snack.
Let there always be salads on your menu.
Eat sweets only after meals. Do not eat sweets between meals, this increases the level of glucose and insulin in the blood, and sugar immediately turns into fat.
Add parsley and garlic to the menu.

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

And so, the menu for the week with recipes.

Monday

Breakfast

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

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

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

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

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

Dinner

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

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

Dinner

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

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

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

Tuesday

Breakfast

Chicken with celery and apple

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

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

Dinner

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

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

U gin

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

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

Wednesday

Breakfast

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

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

Dinner

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

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

Dinner

Fish in an envelope

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

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

Thursday

Breakfast

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

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

Dinner

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

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

Dinner

Language in Chinese style

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

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

Friday

Breakfast

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

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

Dinner

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

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

Dinner

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

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

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

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

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

Larisa Shuftaykina

energy – required for movement, processes of renewal and reproduction of tissues, as well as for the removal of waste and toxins;
macrocomponents - proteins, fats and carbohydrates, represent building material or fuel for it;
microcomponents - compounds and elements in very small quantities that act as an obligatory reagent or catalyst for cellular chemical reactions;
water is a universal medium for all reactions without exception.

The absence or insufficient quantity of any component from the list has an extremely negative impact on health. Proper nutrition includes all components in the right ratio, quality and quantity.

Basics of proper nutrition for weight loss

Natural nutrition involves a number of simple techniques that promote both better absorption of food and the correct distribution of substances derived from it.

2.1. Regime for proper nutrition

Meals by the hour - with a deviation of 10-20 minutes. Food is better absorbed if there is a sufficient amount of gastric juice in the stomach. Eating by the clock allows the stomach to develop this healthy habit.
Structural food - food of different structure - hard, soft, liquid, forces the gastrointestinal tract to work in different modes, which contributes to the proper functioning of all organs of the system.
Sequence – processing different types of products requires the work of different glands. They cannot function at the same time, so mixing foods that require different enzymes leads to basic indigestion, and as a result, sudden hunger after a fairly heavy meal. Proteins and fats should be consumed separately from carbohydrates.
Chewing – Chopped food requires less gastric juice to process, but mechanically chopping it in a bowl will not provide any benefit. Chewing is accompanied by an increased secretion of secretions, food is better absorbed and, accordingly, its quantity decreases.

It is very easy to check the usefulness of any of the listed techniques. Listen to your own feelings: if after a meal there is no drowsiness or feeling of heaviness, then the composition and quantity of food are correct. Otherwise the menu needs to be reconsidered.

The benefits of proper nutrition

Timely supply of food in the right quantity and quality.
Supplying the body with all the required macro- and microcomponents.
Restoring energy balance.
Supports a fairly high level of metabolism.
Prevention of all diseases associated with metabolism or tissue degeneration.
Boosting immunity.
Normal stable operation of the body's life-support systems.
Pleasure from life - only a healthy body produces a sufficient amount of endorphins without any artificial stimulation.

How to create a healthy nutrition menu

The selection of products and dishes from them - and processing significantly affects the nutritional value - requires a lot of patience, attention and a willingness to listen to the response of your own body.

Proper nutrition: proteins, fats, carbohydrates

In the body, proteins and fats serve as building blocks, and carbohydrates serve as energy and transport elements. Respectively:

the share of carbohydrates should be at least 50–60% in the diet;
proteins – at least 30% (of which 55% are of animal origin and 45% are of plant origin);
fats - about 10%, and the share of vegetable fats should account for 70%, and animal fats - 30%.

Achieving the correct ratio is not a matter of ten minutes, and it is not limited to calculations using the composition table. Firstly, the degree of absorption of a particular product depends on the characteristics of the body, and secondly, the form of delivery of macrocomponents can be different.

Protein – in animal products is always associated with fats. In meat - with saturated ones, which makes digestion difficult, in fish and seafood - with unsaturated ones, which promotes absorption.
Fats - fat from unsaturated acids (sunflower, olive oil, fish oil) is easily converted into saturated fat if it is subjected to prolonged heat treatment - when smoking fish, for example.
Carbohydrates - the classification of the latter is complex due to their wide variety. Carbohydrates are classified according to their composition:
Simple - consist of one or more links. Insulin is not required to process fructose, so fruits can be consumed with virtually no restrictions. Sugar and sugary compounds provoke the release of excess amounts of insulin, but they are necessary in minimal doses.
Complex - have a long molecular chain.

Starch and its analogues are a real disaster. Processing them forces the pancreas to work for wear, releasing gigantic amounts of insulin into the blood, and the latter more than actively contributes to the formation of adipose tissue. In a healthy diet, foods high in starch - white rice, potatoes, premium flour products - should be present in minimal quantities.
Fiber - performs the function of transport. Fiber is not digested and is excreted from the body, but it is it that delivers nutrients to the intestines, and it also enhances intestinal motility. Unrefined grain products, vegetables and fruits are its source.
Pectin is a type of soluble fiber found in fruits and performs the same function.

Examples of healthy nutrition menus.

The minimum permissible caloric content of the daily diet from a medical point of view is 1500 kcal when engaged in mental work. During physical activity, you cannot reduce the number of calories by more than 20% compared to the daily requirement.

Sample menu for the day

Breakfast: fruit, porridge, muesli, wholemeal bread, sugar-free jam, dried fruit. If you are not intolerant to dairy products, you can add milk to porridge and muesli.
Lunch: salad of leafy greens or vegetables, soup, portion of meat, fish, seafood, omelet. As a side dish - boiled beans or lentils, vegetables (not potatoes or boiled carrots). Dessert – cheese, nuts, a piece of dark chocolate.
Afternoon snack: nuts, cheese, dried fruits, fruits.
Dinner: soup, salad, egg dishes, cottage cheese or carbohydrate dishes: pea puree, durum wheat pasta with mushrooms.

Proper nutrition: diet for a week.

The organization of the menu for the week consists of maintaining the ratio of products of plant and animal origin.

Meat products (including sausages) - no more than 3-4 meals per week. Moreover, it is advisable to alternate poultry and red meat.
Fish or seafood – 3-4 doses.
Egg dishes – 2-3 meals per week. Eggs and dairy products can be substituted for meat.
Fermented milk products - there are no restrictions, except for some gastrointestinal diseases.
Cheese is an excellent source of protein, but its calorie content and the indicated amount of fat are very arbitrary, since at least a third is bound with calcium and is not digestible. Cottage cheese is not as effective due to its watery structure.
Proteins of plant origin - nuts of all varieties, beans, peas, chickpeas and so on, should be on the menu every other day.
The daily menu should include one serving of fruit and one serving of raw vegetables. Boiled ones are not limited (with the exception of potatoes and beets, which can be consumed 1-2 times a week without fat and proteins).
Desserts made from white flour and sugar - no more than once a week. On other days, dark chocolate, ice cream (1 serving), and sugar-free jam are suitable as dessert.

List of products for proper nutrition.

There is simply no universal recipe for everyone: different body types, temperaments, lifestyles, and body conditions require different menus and, accordingly, different lists of products. Dishes for proper nutrition are very numerous and each interesting in its own way.

lean meats - since the fat in meat products is saturated;
fatty fish - fish oil is formed by unsaturated acids and is very useful;
carbohydrate products - preference should be given to foods with a low starch content, the so-called unrefined: brown rice, cereals (with the exception of semolina), muesli, whole flour products, as well as legumes;
fruits - in season, as fresh as possible, since during storage the product quickly loses vitamins. Juices, especially those with sugar, are not a substitute;
vegetables - you should be careful with starchy vegetables - potatoes, boiled carrots, the rest are consumed without restrictions and in any combination. Vegetables and cereals are the main supplier of fiber; normal intestinal activity is impossible without the latter;
sweets - dried fruits, jams and jams without sugar, dark chocolate, ice cream are preferred.

Honey is more of a medicinal product, so it is not advisable to use it as a dessert.

What should proper nutrition be like?

Deviations from the normal regime, both in a positive direction - pregnancy, and in a negative direction - diseases, require a revision of the diet.

Proper nutrition for a nursing mother

The daily calorie content should be 500-600 kcal higher compared to the prenatal period.
Feed in smaller doses - 5-6 times, preferably before feeding.
Be sure to have plenty of water.
It is necessary to exclude products that have earned a reputation as allergens: orange, grapefruit, chocolate, smoked fish, peanuts, and the like.

Proper nutrition for diabetes

The general requirement for products for diabetes is the glycemic index and insulin load. Their high value excludes this type of food from the diet. Moreover, this is precisely the dish in mind, since a product prepared in different ways causes a different insulin response.

Proper nutrition during pregnancy

How to eat properly during pregnancy? Not more, but better. Fetal development requires an increase in calorie intake by no more than 25%, but there are much more requirements for the quality composition of food:

Steamed and boiled dishes are preferred rather than fried or pickled;
the range of vegetables and fruits is limited only by the individual sensitivity of the body and seasonality. Spicy canned vegetables are an exception;
Of the microelements, calcium and iron are the most quickly “used up”; the diet must necessarily include supplier products;
in the third semester, fasting days are recommended - no more than once a week, since at this time the development of the fetus slows down somewhat, and the physical activity of the expectant mother is already quite low.

Proper nutrition for sports

From the point of view of restructuring the body, playing sports means increasing muscle tissue and compacting bones. This requires:

increasing the amount of protein in the daily menu – up to 1.8 g per 1 kg of body;
The daily calcium requirement is 1000 mg, and most often it is not met. Athletes cannot ignore this indicator;
consume more water: 1 hour of training “costs” 1 liter of water - not tea, not coffee, not juice, and especially not carbonated sweet drinks. You can only drink water.

Proper nutrition for the skin

The skin, being the largest organ of the body, is supplied with nutrients last. The lack of any element or protein affects its appearance instantly. Proper nutrition in itself ensures the revival of the skin and an increase in its tone, because it is balanced and sufficient.

Proper nutrition is not a diet, not a list of restrictions, and not a method of losing weight by a certain number of kilograms. This is a way of life in which you are guaranteed excellent health and freedom from illness.

Eating right is difficult only in the early stages. If you adhere to a proper nutrition schedule for every day and create an example menu that you will follow, then the pleasant bonuses of this approach will not take long to arrive.

“We are what we eat” - it’s hard not to agree with these words

According to most modern nutritionists, the daily intake of healthy food consists of:

50% carbohydrates;
30% proteins;
20% fat;
vitamins;
minerals.

The daily calorie intake for women is 1800 kcal, for men - 2100 kcal. It may vary depending on a person's activity level during the day.

What is proper nutrition, a menu for every day, is well reflected in reviews of this system:

this is the basis on which the general condition of the body is built;
it gives a good mood and visual attractiveness;
maintains good spirits and energy;
helps treat and reduce the likelihood of a number of diseases;
has a clear routine for eating healthy foods.

Healthy Eating Basics

Unfortunately, not all of us adhere to the rules of healthy food consumption, although we have been familiar with their basics since school. Proper nutrition is clearly visible; the menu for every day can be presented in the form of a so-called plate:

take a simple dinnerware and divide it into two equal parts;
the first half should always be occupied by vegetables or fresh salad, unsweetened fruits;
the second part must be divided in half again;
one half - animal proteins in the form of meat or fish;
the second - a portion of porridge, durum pasta, boiled potatoes;
We also don’t forget about bread and the daily fluid intake of 1.5-2 liters.

This plate should correspond to three meals, the remaining two are snacks. They consist of fruits, yoghurts, vegetables and nuts.

Principles of healthy eating

Products that a person consumes every day must perform several functions at once.

Building a personal food system properly is no easy task. Certain principles and rules must be followed:

You need to eat when you feel hungry;
You should chew each piece of food thoroughly;
you need to eat in a calm state in moderate portions;
while eating, you should take a sitting position and concentrate on the process itself;
the menu for one meal is limited to a maximum of four dishes;
the daily diet should be divided into 4-5 small meals, eating the main amount of food at lunch;
It is worth eating freshly prepared natural food, in particular more fiber - fresh vegetables and fruits;
minimize or eliminate fast food, alcohol and unhealthy foods - mayonnaise, ketchup, deep fat;
give preference to natural sweets with a low sugar content and the absence of fatty creams.

Meal frequency

One simple rule applies here - eat more often, but less. Food from your daily nutrition menu should:

have specific and permanent office hours;
distributed according to the number of calories and chemical elements;
take into account the set of dishes and their quantity;
prepared from combined products.

For healthy people, the optimal frequency of meals is 4 times a day; in the presence of gastrointestinal diseases, it can be 5 or 6.

Regularity

You need to eat regularly; you shouldn’t skip breakfast, citing lack of time. They guarantee you productivity and vigor throughout the day.

Create an optimal regime for yourself that you can follow without violations. An approximate schedule of proper nutrition for each day looks like this:

breakfast at 7 am, 10:00 - for those who wake up late;
lunch at 10:00 (13:00);
lunch at 13:00 (15:00);
afternoon tea at 16:00 (17:00);
dinner - 19:00 (20:00).

Adequacy

This principle can be easily explained by the fact that with the help of food we replenish the energy supply necessary to maintain the vital functions of the body. It should come exactly as much as we are able to spend.

If the amount is greater, then excess weight appears, since unused calories will accumulate, and if it is less and all reserves are spent, you cannot avoid serious health problems.

The daily norm of the healthy nutrition menu for each day should be distributed as follows:

light breakfast equal to 1/3 of the norm;
a hearty lunch and dinner, corresponding to a quarter of the food consumed;
with the required four meals.

Balance

A reasonable balance of carbohydrates, fats and proteins is easy to maintain if you eat a variety of dishes and take into account the compatibility of foods. A balanced, healthy diet for every day consists of 5 main food groups:

cereals;
vegetables;
fruit;
dairy products;
meat and fish.

Their distribution by hours of consumption strongly depends on the composition and energy potential. The high protein content of meat, fish and legumes is good for lunch or breakfast, as they increase the activity of the central nervous system and take longer to be absorbed by the body. Fermented milk products, vegetables and fruits should be consumed for dinner, as they do not burden the digestive system.

List of foods for proper nutrition

With proper nutrition, a person’s diet is balanced and healthy

To prepare healthy and tasty healthy meals for every day, you will need a list of necessary products, which includes:

fresh seasonal berries, fruits and vegetables, herbs;
nuts and dried fruits, white and green tea, coffee beans, chicory;
various cereals and porridges, olive oil, mushrooms;
dairy products - in particular natural yoghurts, sour cream and cottage cheese;
poultry and seafood - fillet and red fish;
honey and dark chocolate;
lean meats, chicken and quail eggs.

Healthy food menu for the week

A separate nutrition system, which is based on the compatibility of different foods with each other, will help you plan your diet correctly in accordance with a healthy lifestyle. Following the chosen regimen, you can build on the compiled list of products and combine them, adjusting your daily calorie intake.

Start with the simplest thing - write down by the hour exactly what you will eat at this moment for breakfast, lunch or dinner. Create a detailed menu describing dishes for the week. These recipes for proper nutrition for every day will help you with this:

pasta with chicken and vegetables - boil durum wheat products in salted water, cut medium-sized zucchini (zucchini) into slices and add broccoli and green beans to it, simmer the vegetables in a frying pan in olive oil and combine them with diced chicken fillet when when it is ready, mix everything with the pasta;
vegetable salad - cut a fresh cucumber into thin strips and cherry tomatoes in half, marinate onions in wine vinegar, cut them into half rings, combine the ingredients, seasoning them with arugula and lemon juice;
pumpkin puree soup - prepare broth from chicken breast, remove the meat and cut it into cubes, without turning off the pan, add onions and carrots blanched in butter, finely chopped a couple of potatoes and pumpkin, cook until tender, drain the liquid into a separate pan , and prepare puree from vegetables and meat, combine the ingredients, seasoning the soup with basil and rye crackers to taste.

Menu for a week for weight loss for girls

In order not to miss anything important, you can create a menu for the week for each day.

If you want to lose weight, then your diet, regardless of gender, should be nutritious, low-calorie and varied. The weekly menu compiled by nutritionists implies the following proper nutrition for weight loss for every day:

porridge from any whole grain cereal - a serving does not exceed one and a half tablespoons;
lean meat, fish or poultry - alternate these dishes by day of the week, two palm-sized portions daily;
fermented milk products - a glass of fermented baked milk or kefir, half a glass of yogurt without fillers, no more than 200g of low-fat cottage cheese per day;
still mineral water - approximately 1.5 liters, taking into account the fact that you eat first courses, drink teas, eat fruit;
liquids as desired - compotes, rosehip decoctions, green tea, unsweetened juices and fruit drinks;
fiber - from seasonal vegetables and fruits, 300g each, as well as fresh herbs and celery;
vegetable oils - no more than two tablespoons of olive or flaxseed oil;
spices, salt and sugar - the first in the form of cinnamon and turmeric, ground coriander, the second - limit consumption as much as possible, replace sweets with dried fruits and honey;
eggs, nuts and low-fat cheese - the daily norm is within 30g.

Daily menu options for athletes

The daily diet should include foods with a rich list of nutrients

Physical activity and sports promote good health and weight loss. You can use different options for the sports menu, depending on your goals, but they must comply with the rules below:

main meal 2-3 hours before the start of training;
protein and other nutritional shakes equal one meal, this is a good alternative to a full breakfast;
if this is not possible, a snack of cottage cheese, yogurt or kefir is allowed half an hour before fitness classes;
an alternative option for getting energy is fruit or natural juice 40 minutes before the start of classes;
During training, it is advisable to drink non-carbonated mineral water in small volumes;
after exercise, there is a taboo on fatty foods, it should be replaced with protein, the same cocktail or a small portion of cottage cheese for 20-30 minutes;
if you go to bed 4-5 hours after training, you can afford a full dinner no later than 19:00, for example, fish stewed with vegetables, baked in the oven or on the grill.

Many athletes will like these healthy recipes for proper nutrition for every day:

vinaigrette in a slow cooker - peel the beets, potatoes, onions and carrots and cut into cubes, place the ingredients in a steamer bowl, pour 1 liter of water into the main bowl, steam for 15 minutes, then leave only the beets for another 10 minutes, thinly slice the pickled or pickled cucumbers and mix them with prepared vegetables, add spices and green peas, season with olive oil;
celery cocktail - mix 50 ml celery juice or a small piece of fresh stalk, 100 ml milk and one egg white in a blender until light foam forms;
banana protein shake - blend 0.5 liters of milk, one banana, 2 tbsp. spoons of honey, 30g of any nuts and 200g of homemade cottage cheese.

Diet menu for teenagers for every day

Strict diets and fasting days are excluded for the rapidly developing children's body. Teenagers should eat a balanced diet and receive all the necessary amounts of nutrients, vitamins and microelements. These tips and recommendations will help you create healthy meals for your children every day:

limit high-calorie foods if the child tends to be overweight;
organize a full breakfast - milk porridge, steam omelettes, cottage cheese with fruit;
make sure that 50% of the diet comes from carbohydrates, and 30% and 20% from proteins and fats, respectively;
eliminate the possibility of overeating by introducing fractional meals in small portions 5-6 times;
allow your child sweets, flour and fast food no more than three times a week, in the morning;
replace harmful sweets with healthy ones - let it be bananas, dark chocolate, marshmallows, grapes, fruit jelly or natural marmalade and marshmallows;
select the calorie content of the diet so that it corresponds to the activity of a teenager, for girls - no more than 2400 kcal per day, for boys - no more than 2800 kcal.

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 proper distribution of calories, taking into account the compatibility and environmental safety of products.

What is proper nutrition

The goal of proper nutrition is to:

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

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

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

Basic principles of healthy eating

There are general principles underlying proper nutrition, regardless of a person’s age, gender and type of activity. Each of these principles contributes to the final positive result.

Meal frequency

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

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

Regularity

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

Adequacy

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

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

Balance

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

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

Attention! People who are actively involved in sports or undergo a lot of physical activity should not underestimate their daily calorie intake.

According to scientists, the daily calorie requirement is:

Only the most useful

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

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

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

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

How to create a healthy menu for the week

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

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

Breakfast

Take any example from the list or modify it:

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

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

Healthy eating for lunches

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

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

Lunch on your menu

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

pasta from durum wheat;
low-fat cheese for dressing pasta;
vegetarian pizza;
vegetable cream soups (tomato, onion, vegetable), seasoned with rye bread croutons;
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 (for example, mushroom, vegetable or mixed);
vegetable soup with lean meat (shurpa);
legumes stewed in water (lentils, beans, peas);
fresh vegetable salads;
boiled seafood (squid, shrimp).

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 pcs.;
low-fat cottage cheese with fresh chopped herbs;
some fruits (grapes, plums, apricots, peaches);
unroasted nuts.

Dinners

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

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

Menu for one week for a girl

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

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

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

Monday

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

Lunch:

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

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

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

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

Tuesday

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

Lunch:

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

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

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

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

Wednesday

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

Lunch:

dried fruits;
sweet curd.

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

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

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

Thursday

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

Lunch:

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

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

berry compote;
light biscuit or oatmeal cookies.

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

Friday

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

Lunch:

20 g dark chocolate;
green tea;
yogurt.

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

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

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

Saturday

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

Lunch:

sweet curd;
fresh berries;
kefir or yogurt.

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

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

steamed vegetables (broccoli, cauliflower, carrots, green beans, etc.);
boiled pasta made from durum flour;
a piece of lean meat or light steamed fish;
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.;
uncooked coarse bun;
fruit juice.

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

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

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

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