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

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In order for our body to function properly, nutrition must be varied and balanced. Food must include vegetables and fruits, meat, dairy products. Also, you can not do without carbohydrates, they give us energy and strength. Knowing this, it is very easy to create a menu of a complete healthy diet for a week. We give an example of how to do this so that the body receives all the necessary trace elements, while not adding centimeters to the waist.

The first day

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

Second day

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

Day Three

Morning: cottage cheese casserole with dried apricots. Second breakfast: a pear or a couple of plums. Lunch: cream soup of tomatoes and potatoes with crackers. Snack: two figs or a few pieces of dried apricots. Evening: stewed cabbage with a slice 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 peppers and green beans. Afternoon snack: one orange. Evening: oven-roasted chicken breast with lettuce, parsley and tomatoes. Tea with lemon.

Day six

Morning: cottage cheese and raisin casserole, no sweet tea. Second breakfast: pear. Lunch: cream soup with spinach and parsley with chicken pieces. Black bread. Afternoon: 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: any few nuts. Lunch: cream soup with potatoes and spinach with sour cream, brown bread. Afternoon snack: juice from vegetables. Evening: lean meat with basil and dill. Not sweet compote.

What should be on 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 them to the body, then lethargy appears, a lack of strength is felt. The menu of a healthy diet should include: wholemeal bread, cereals, potatoes, brown rice, pasta.

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

Water. We must drink at least 1.5 liters of pure water per day. Sufficient water intake slows down the aging process. And for those who arrive on a diet, water helps to lose weight faster.

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

Iron. It is necessary for the production of hemoglobin and some enzymes. Its source is organ meats, egg yolk, oatmeal, red meat. A menu that does not have enough iron can lead to anemia, stunted growth, and decreased immunity.

Calcium. It is essential for the formation of teeth and bones. Calcium is included in such foods: milk and dairy products, fish, broccoli. If the body is deficient in calcium, then this leads to rickets in children, osteoporosis in adults, 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 process of metabolism in the muscles and heart. Its deficiency can cause seizures. Magnesium is found in such foods: legumes, nuts, cocoa, chocolate, banana, milk.

Zinc. It is necessary in our menu for vision. It also affects immunity and body growth, wound healing and tissue regeneration. Zinc is found in lean meats, seafood, wheat germ, almonds, pumpkin seeds, 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 cell renewal, blood vessels, bones, teeth and gums. Vitamin deficiency causes a weakened immune system and susceptibility to infections. It is found in such foods: citrus fruits, kiwi, cucumbers, peppers, tomatoes, potatoes.

Sometimes for weight loss, people try to limit themselves in food so much that they harm their health. To lose weight, you do not need to follow a strict diet, just change your eating habits and eating habits. It is important to understand: . The menu for the week can be prepared in advance. Then it will be easier for you to follow it. And if you want to lose weight with your soul mate, 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 arranged in such a way as to provide the body of a man and a woman with healthy food, and at the same time remember the number of calories that is necessary for the normal functionality of the body.

The first day

In the morning: for women - one piece of rye flour bread and 100 g of chicken fillet, a few lettuce leaves, berry compote. For men - two pieces of rye bread, 200 g of chicken fillet and compote of berries.
Second breakfast - dark chocolate, women - 2 cubes, men - 4 cubes.
In the afternoon - chicken with spinach (400 g).
Snack - women - 2 plums, men - 4 plums.
In the evening - salad with broccoli and spinach (400 g). Men can additionally have two pieces of rye flour bread.

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.
The second tomorrow - women and men one banana each.
In the afternoon - boiled chicken breast (300 g) with tomatoes and basil (150 g).
Snack - a few walnuts.
In the evening - stewed cabbage with prunes (400 g). For men, an additional piece of bread made from flour with bran.

Day Three

In the morning: women - one pancake with curdled milk 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 slices 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; men - two pieces of rye bread with cucumber and cheese. Herbal non-sweet tea with lemon.
The second breakfast is 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 - oatmeal with raisins and dried apricots (400 g).
Second breakfast - a cup of yogurt.
In the afternoon - fish soup (400 g) with black bread.
Snack - figs. Women - 2 pieces; men - 4 pieces.
In the evening - stewed chicken fillet with tomatoes and herbs (350 g).

Day six

In the morning - steam omelet with parsley and dill. Women - 150 g; men - 200 g, with a piece of rye flour bread.
The second breakfast is a fruit salad.
In the afternoon - soup with green peas, beans and tomatoes (400 g).
Snack - vegetable juice.
In the evening - stewed cabbage with salad pepper and chicken pieces (300 g).

Day seven

In the morning, boiled hard-boiled eggs. Woman - 1 egg; male - 2 eggs. Not sweet dried fruit compote.
Second breakfast - women - 1 grapefruit; men - 1 pomegranate.
In the afternoon - not fatty meat (450 g), a salad of tomatoes and spinach.
Snack - one banana.
In the evening - a salad of red beans and green peas (400 g), not sweet berry juice.

Easy ways to lose weight

In the morning, the menu should have more carbohydrates (bread, potatoes, cereals). In the afternoon, more protein (not fatty meat, fish, dairy products).
Drink more water. Only if the body has enough water, fat is burned more efficiently.
Drink a glass of water before meals. Then you won't be able to eat a lot of food.
For a snack, use a few pieces of nuts.
Let salads always be on your menu.
Sweets should be eaten only after meals. Do not eat sweets between meals, this increases the level of glucose and insulin in the blood, and sugar is immediately converted into fat.
Add parsley and garlic to the menu.

Sooner or later, we come up with the idea that we need to eat right. But in practice, it’s not so easy to apply those recommendations that are full of articles about healthy eating - it pulls a load of habits, taste preferences, and it’s too lazy to look for new recipes, then there’s no time ... We bring to your attention a menu for a week, which can become a kind a transitional step from the usual diet, with an abundance of semi-finished products, store-bought sauces and fried foods to a correct, balanced diet. Dramatically changing your habits isn't for everyone, so try changing up your cooking habits a bit and adding more fresh fruits and vegetables to your menu. There is no need to invent some exotic salads. Cucumbers and tomatoes seasoned with butter or sour cream, more greens - and the salad is ready. Or here is another interesting recipe: add raw beets, grated for Korean carrots, to the usual salad of cabbage and carrots, pour over with lemon juice and season with vegetable oil - the salad turns out tasty and healthy, and raw beets are not felt 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.

Cooking:
Cover the oatmeal with water and let it swell. Then put all the ingredients in a blender bowl and beat. Banana can be replaced with any fruit or berries in season. An excellent breakfast for women is ready!

However, a man is unlikely to fill up with 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 garlic clove
salt pepper.

Cooking:
Put 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 set to fry over medium heat under the lid. Turn over and leave covered for another minute. Cut the mushrooms, stew in a dry frying pan until the liquid evaporates. Put the mushrooms in a bowl, add the cucumber, cut into strips, cheese, sour cream, a little mustard, garlic squeezed through a press and mix. Put the filling on half of the egg pancake, cover with the second half and hold under the lid 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.

Cooking:
Boil the broth. Stew the spinach in a small amount of water for 5-10 minutes and puree with a blender. Cut the onion into small cubes and saute in butter until soft, then add the flour, mix and simmer. Put the spinach and onion in a saucepan, pour in the broth and simmer over medium heat for 15 minutes. When serving, put a boiled egg and sour cream in each plate, sprinkle with chopped herbs. Use the meat from the broth to prepare dinner the next day.

Dinner

Peel any fish, cut into fairly thick slices and arrange on a platter. Pour lemon juice, salt, pepper and let it lie down for about 5 minutes. Then roll the pieces of breaded fish, spread on a baking sheet and bake for 20-25 minutes in a hot oven.

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

Cooking:
Divide the head of broccoli into florets, chop the legs. Steam for 5-6 minutes or blanch in boiling water for 4-5 minutes, being careful not to soften. Grate the peeled ginger and garlic on a fine grater. Cut the chili pod in half, remove the seeds and cut into small cubes. Squeeze the juice from the lime. Mix chili, ginger, garlic, sesame oil, soy sauce and olive oil in a bowl, add balsamic vinegar and whisk. Drizzle dressing over cooked 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.

Cooking:
Boil the celery root, peel and cut into thin strips. Cut 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 stack vermicelli,
½ stack milk,
salt, herbs.

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

At gin

Ingredients:
5-6 slices of bread (any)
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.

Cooking:
Bread cut into cubes and fry in vegetable oil. Separately, fry the diced meat, add the finely chopped mushrooms and fry, stirring, for 4-5 minutes. In a bowl, mix bread cubes, meat with mushrooms, sweet pepper cubes and minced garlic. Mix ingredients for filling. Put the meat in a baking dish, pour over 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.

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

Dinner

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

Cooking:
Sort the beans and boil until half cooked. Add chopped onions, diced carrots, parsnips, grated garlic and spices to taste. Simmer soup over medium heat until all vegetables are soft. Pour half of the soup into a blender, chop and return to the pot. 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.

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

Thursday

Breakfast

Ingredients:
300 g oatmeal,
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.

Cooking:
It is advisable to prepare this breakfast mix in advance and store like regular muesli in a cool, dry place. Finely chop the nuts (you can leave them whole). Combine cereal, nuts, seeds, salt, sugar, butter and syrup, mix thoroughly and spread on a baking sheet lined with baking paper in an even layer. Place in oven with medium heat. Stir the mixture periodically. When it becomes a rich golden color, remove the tray and set to cool. If desired, pieces of dried fruit can be added to the mixture, only 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 head of onion
900 ml chicken stock
125 ml cream
1 tbsp butter,
½ tsp salt,
1 tsp ground black pepper,
¼ tsp dried thyme,
a pinch of nutmeg.

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

Dinner

Language in Chinese

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

Cooking:
Peel the pre-cooked tongue and cut into thin strips. Cut the onion into half rings, pepper into thin strips. In a pan with vegetable oil, fry the onion and pepper until soft, add the tongue strips, 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 lettuce,
3 tbsp vegetable oil,
salt, black pepper, herbs.

Cooking:
Finely chop the onion and garlic and saute in vegetable oil until golden brown. Put the fish fillet cut into pieces, salt, pepper, add spices to taste, put chopped tomatoes on top, pour over with yogurt (sour cream) and sprinkle with herbs. Cover 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. Put 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 stock or water
4 tbsp sour cream
2 tbsp vegetable oil,
salt, pepper, cilantro or parsley.

Cooking:
Heat the oil in a deep frying pan, fry the chopped potatoes, onion and garlic in it for 5 minutes, stirring occasionally. Add spices, stir and cook for 1 more minute. Pour in the broth or water, add the chile pod and bring to a boil. Reduce heat and simmer for about 20 minutes. Then put the peas, boil, boil a little and remove from heat. Mix with 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.

Cooking:
Place sliced potatoes on a greased baking sheet. Salt, pepper. Lay the sole fillet on top of the potatoes, sprinkle with lemon juice, salt and season with spices. Top with cauliflower florets, previously steamed or blanched in boiling water (3-4 minutes). Brush with sour cream and put 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 scare the body with innovations? Just smoothly give up fried foods, replacing them with dishes in the oven, shift the focus from meat to fish dishes, and do not 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, cook something like homemade sausage.

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

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

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

Larisa Shuftaykina

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

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

The basics of proper nutrition for weight loss

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

2.1. Mode 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 - solid, soft, liquid, makes the digestive tract work in different modes, which contributes to the proper functioning of all organs of the system.
Priority - for the processing of different types of products, the work of various glands is required. They cannot function at the same time, so mixing products that require different enzymes leads to elementary indigestion, and as a result, sudden hunger after a rather plentiful meal. Proteins and fats should be consumed separately from carbohydrates.
Chewing - crushed food requires less gastric juice to process, but mechanical grinding in a plate will not bring any benefit. Chewing is accompanied by an increased secretion, food is better absorbed and, accordingly, its amount decreases.

Checking the usefulness of any of these techniques is very simple. Listen to your own feelings: if after a meal there is no drowsiness or a feeling of heaviness, then its composition and amount of food are correct. Otherwise, the menu needs to be revised.

The benefits of proper nutrition

Timely supply of food in the right quantity and proper quality.
Supplying the body with all the required macro- and microcomponents.
Restoration of energy balance.
Support for a fairly high level of metabolism.
Prevention of all diseases associated with metabolism or tissue dystrophy.
Immunity boost.
Normal stable operation of life-supporting systems of the body.
Pleasure from life - only a healthy body produces enough endorphins without any artificial stimulation.

How to make a proper nutrition menu

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

Proper nutrition: proteins, fats, carbohydrates

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

the proportion 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 vegetable origin);
fats - about 10%, and vegetable fats should account for 70%, and animal fats - 30%.

Achieving the correct ratio is not a matter of ten minutes, and is not limited to counting according to the composition table. Firstly, the degree of assimilation of a particular product depends on the characteristics of the organism, and secondly, the form of delivery of macrocomponents can be different.

Protein - in animal products is always associated with fats. In meat - with saturated, which makes it difficult to digest, in fish and seafood - with unsaturated, which promotes absorption.
Fats - fat from unsaturated acids (sunflower, olive oil, fish oil) easily turns into saturated if it is subjected to prolonged heat treatment - when smoking fish, for example.
Carbohydrates - the classification of the latter is difficult due to their great diversity. Carbohydrates are classified according to their composition:
Simple - consist of one or more links. Fructose processing does not require insulin, so fruits are allowed to be consumed with almost no restrictions. Sugar and sugary compounds provoke the release of excess insulin, but in minimal doses are needed.
Complex - have a long molecular chain.

Starch - and its analogues are a real disaster. Their processing causes the pancreas to work for wear and tear, throwing a huge amount 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, high-grade flour products should be present in a minimum amount.
Fiber - performs the function of transport. Fiber is not digested and excreted from the body, but it is it that delivers nutrients to the intestines, and it also enhances intestinal motility. Grain unrefined products, vegetables and fruits are its source.
Pectin is a type of soluble fiber found in fruits and performs the same function.

Examples of a proper nutrition menu.

The minimum medically acceptable daily calorie intake is 1500 kcal for mental work. During physical exertion, it is impossible to reduce the number of calories by more than 20% compared to the daily requirement.

Sample menu for the day

Breakfast: fruits, porridge, muesli, wholemeal bread, sugar-free jam, dried fruits. If there is no intolerance to dairy products, milk can be added to porridge and muesli.
Lunch: salad of leafy greens or vegetables, soup, portion of meat, fish, seafood, scrambled eggs. As a side dish - boiled beans or lentils, vegetables (not potatoes and not boiled carrots). Dessert - cheese, nuts, a piece of dark chocolate.
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 in observing the ratio of products of plant and animal origin.

Meat products (including sausages) - no more than 3-4 meals per week. And it is desirable to alternate poultry and red meat.
Fish or seafood - 3-4 meals.
Egg dishes - 2-3 meals per week. Eggs and dairy products can be replaced with meat.
Dairy products - there are no restrictions, except for some diseases of the gastrointestinal tract.
Cheese as a protein supplier is excellent, and its calorie content and the indicated amount of fat are very arbitrary, since at least a third is bound by calcium and is not absorbed. Curd is not as effective due to its watery texture.
Vegetable proteins - 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 of raw vegetables. Cooked 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), sugar-free jam are suitable as a dessert.

List of products for proper nutrition.

There is simply no universal recipe for everyone: different physique, temperament, lifestyle, body condition require a different menu and, accordingly, a different list of products. Dishes for proper nutrition are very numerous and interesting each 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 foods - preference should be given to food with a low starch content, the so-called unrefined: brown rice, cereals (with the exception of semolina), muesli, wholemeal products, and legumes;
fruits - according to the season, as fresh as possible, since the product quickly loses vitamins during storage. Juices, especially 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 bowel 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 undesirable to use it as a dessert.

What should be the right diet

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

Proper nutrition for a nursing mother

Daily calorie content compared to the prenatal period should be 500-600 kcal higher.
Food is more fractional - 5-6 times, preferably before feeding.
Plenty of water is a must.
It is necessary to exclude foods 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 in diabetes is the value of the glycemic index and insulin load. Their high value excludes this type of food from the diet. And it is the dish that is meant, since the product prepared in different ways causes a different insulin response.

Proper nutrition during pregnancy

How to eat healthy during pregnancy? Not more, but better. The development of the fetus requires an increase in the caloric content of nutrition by no more than 25%, but there are much more requirements for the qualitative composition of food:

steamed, 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 most quickly “consumed”, 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 is an increase in muscle tissue and compaction of bones. This requires:

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

Proper nutrition for the skin

The skin, being the largest organ of the body, is the last to be supplied with nutrients. The lack of any element or protein affects its appearance instantly. Proper nutrition in itself provides a 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 the absence of disease.

Eating right is difficult only in the early stages. If you stick 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 be long in coming.

"We are what we eat" - it's hard not to agree with these words

According to most modern nutritionists, the daily norm 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 the level of activity of a person during the day.

What is proper nutrition, the menu for every day, well display reviews about this system:

this is the base on which the general state of the body is built;
she gives a good mood and visual appeal;
maintains good spirits and energy;
contributes to the treatment and reduction of the likelihood of a number of diseases;
has a clear schedule of healthy meals.

Basics of a healthy diet

Unfortunately, not all of us adhere to the rules of healthy food consumption, although we are familiar with their basics from the school curriculum. Visually, proper nutrition, the menu for every day can be presented in the form of a so-called plate:

take 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, hard pasta, boiled potatoes;
do not forget also about bread and the daily norm of liquid in 1.5-2 liters.

This plate should correspond to three meals, the other two are for snacks. They are fruits, yogurts, vegetables and nuts.

Principles of healthy eating

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

Building a personal eating system in the right way is not an easy task. It is necessary to follow certain principles and rules:

eat when you feel hungry;
each piece of food should be thoroughly chewed;
you need to eat in a calm state in moderate portions;
while eating, it is worth taking a sitting position and concentrating on the process itself;
the menu of 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 exclude fast food, alcohol and harmful products - mayonnaise, ketchup, deep fats;
give preference to natural sweets with a low sugar content and the absence of fatty creams.

Meal frequency

There is one simple rule here - eat more often, but less. Food from your menu of proper nutrition for the day should:

have fixed and regular reception hours;
be distributed according to the number of calories and chemical elements;
take into account the set of dishes and their quantity;
be prepared from combined products.

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

Regularity

You need to eat regularly, the same breakfasts should not be skipped, citing the lack of time. They guarantee you productivity and cheerfulness throughout the day.

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

breakfast at 7 am, 10:00 am - 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 reserve necessary to maintain the vital activity 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 less and all reserves are spent, you cannot avoid serious health problems.

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

light breakfast, equal to 1/3 of the norm;
dense lunch and dinner, corresponding to a quarter of the food consumed;
with the obligatory 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 food compatibility. A balanced diet of proper nutrition for every day consists of 5 main food groups:

cereals;
vegetables;
fruits;
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. Dairy products, vegetables and fruits should be consumed for dinner, as they do not burden the digestive system.

List of products 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, grain coffee, chicory;
various cereals and cereals, 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

Properly plan the diet in accordance with a healthy lifestyle, you will help the system of separate nutrition, which is based on the compatibility of different foods with each other. 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 - write down by the hour what exactly you will eat at that moment for breakfast, lunch or dinner. Make a detailed menu with a description of the 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 into medium-sized zucchini (zucchini) slices and add broccoli and green beans to it, sauté vegetables in a pan in olive oil and combine them with diced chicken fillet when it will reach readiness, mix everything with pasta;
vegetable salad - cut a fresh cucumber into thin strips, and cherry tomatoes in half, marinate onions in wine vinegar, cut into half rings, combine the ingredients, seasoning them with arugula and lemon juice;
pumpkin puree soup - prepare chicken breast broth, remove the meat and cut it into cubes without turning off the pan, add onion and carrot blanched in butter, finely chopped a couple of potatoes and pumpkin, cook until tender, drain the liquid into a separate pan , and make mashed potatoes 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 complete, 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, daily these are two servings, the size of a palm;
fermented milk products - a glass of fermented baked milk or kefir, half a glass of yogurt without fillers, no more than 200 g of fat-free cottage cheese per day;
mineral water without gas - about 1.5 l, taking into account the fact that you eat first courses, drink tea, eat fruits;
liquids at will - 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 linseed 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 contribute to good health and weight loss. You can use different options for the sports menu, depending on your goals, but they must comply with the following rules:

the main meal 2-3 hours before the start of the workout;
protein and other nutritious shakes are equal to one meal, this is a good alternative to a full breakfast;
if this is not possible, a snack with cottage cheese, yogurt or kefir is allowed half an hour before fitness classes;
an alternative option for energy - fruit or natural juice 40 minutes before the start of classes;
during training, it is advisable to use non-carbonated mineral water in small volumes;
after exercise - a taboo for 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 a workout, you can afford a full dinner no later than 19:00, for example, fish stew with vegetables, baked in the oven or on the grill.

Many athletes will love 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 double boiler bowl, pour 1 liter of water into the main bowl, steam for 15 minutes, then leave only the beets for another 10 minutes, finely chop pickled or pickled cucumbers and mix them with prepared vegetables, add spices and green peas, season with olive oil;
celery cocktail - mix with a blender until a light foam forms 50 ml of celery juice or a small piece of fresh stalk, 100 ml of milk and one egg white;
banana protein shake - beat in a blender 0.5 l of milk, one banana, 2 tbsp. spoons of honey, 30g of any nuts and 200g of homemade cottage cheese.

Diet menu for teenagers every day

Strict diets and fasting days are excluded for a rapidly developing child's body. Teenagers should eat a balanced diet, get all the necessary amount of nutrients, vitamins and trace elements. These tips and tricks will help you create the right nutrition for every day for children:

limit high-calorie foods with a child's tendency to be overweight;
organize a full breakfast - milk porridge, steam omelettes, cottage cheese with fruit;
make sure that 50% of the diet is carbohydrates, and 30% and 20% are proteins and fats, respectively;
eliminate the likelihood of overeating by introducing fractional meals in small portions 5-6 times;
allow the child sweet, starchy 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 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;
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 certain 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 sparing 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 - to 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 (different 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 cup;
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 cup;
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 bran biscuit;
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. a 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 elaborate your menu may be, remember additional health promotion measures: adequate 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.