Proper breakfast, lunch and dinner. Proper nutrition: breakfast, lunch, dinner

Doctors say that breakfast is an important meal that should not be skipped. If you skip the morning meal, then the body will not have enough strength and energy to fully work during the day. A proper breakfast is the key to good health. What we eat when we wake up in the morning will determine our mood for the whole day. Start your morning with a healthy and balanced breakfast prepared according to the right recipes.

Proper nutrition is the observance of special principles and dietary recommendations regarding food. To start eating right, you need:

• Take food at the same time. Breakfast, lunch and dinner must start at the same time every day without exception. Eating according to a clear schedule contributes to the proper assimilation of food, the normalization of the digestive system.
• Eat slowly, chew your food thoroughly, this will help her digest better.
• Do not take liquid before or immediately after a meal. It is advisable to drink water, tea, and other drinks an hour after breakfast, lunch or other meals.
• Each meal should begin with the use of dishes from raw vegetables and fruits.
• Make your daily menu so that it contains 40% proteins, 30% carbohydrates and 30% fats, this is especially important for athletes.
• Give up processed foods, fast food in favor of the right healthy dishes.

What is good to eat in the morning?

Many people prefer to eat in the morning what is the fastest to cook: croutons, scrambled eggs with sausage or sausages. The use of these dishes in the morning violates the principles of proper nutrition. The morning menu should be a third of the total daily diet. For breakfast, you need to choose the right nutritious dishes that will help saturate the body. It is desirable that the morning menu consists of a set of different products. To follow the principles of proper nutrition, eat for breakfast:

• Milk and dairy products. Low-calorie cottage cheese will satisfy the body's needs for protein food, saturate it with useful vitamins, microelements, and will not harm the figure.
• Cereals. Whole grain bread and cereals are the perfect start to the day. Oatmeal and bran bread smeared with a thin layer of butter will become sources of energy for a working day, both for adults and teenagers.
• Fruits and vegetables. Every meal should contain some fresh vegetables and fruits, and breakfast is no exception. Dried fruits are also useful, add them in small portions to porridge for breakfast.
• Meat, poultry. Protein foods are useful throughout the day. Eggs are not the only source of protein. Egg yolks contain a lot of cholesterol, which is harmful to health. Therefore, nutritionists recommend instead of the usual scrambled eggs to cook an omelet for breakfast from three proteins and one yolk. A sandwich with a piece of boiled chicken will not harm the diet, but will become a useful right morning meal.

Menu for breakfast, lunch and dinner for weight loss

Thanks to a properly selected diet during breakfast, the body receives nutrients that support it and satisfy the feeling of hunger until lunch. Scientists have found that a person who skips a morning meal slows down metabolism by 7-8%, and this leads to weight gain. At breakfast, it is recommended to eat at least 25% of the calories of the daily menu. To lose weight, choose as the right morning meals:

• oatmeal;
• protein omelet with vegetables;
• cottage cheese with herbs.

Do not forget about the second breakfast, it must be planned in your daily routine. Suitable for lunch:

• sandwich with chicken fillet;
• vegetable salad;
• kefir with a handful of dried fruits;
• natural yogurt without sweeteners.

Lunch is a hearty meal that consists of several courses. According to the principles of proper nutrition, at lunch you need to eat about 40% of the calories of the entire daily diet. Doctors recommend that in order to prevent gastrointestinal diseases, gastritis, as well as for weight loss, include a hot dish in the lunch menu. The right lunch for weight loss is:

• fresh vegetable salad to start the meal. A vegetable dish will help start digestion, saturate the body with useful fiber.
• vegetable soup, lean borscht, cabbage soup or fish soup - a hot dish is recommended to be consumed daily.
• a piece of boiled chicken, turkey, lean fish. The portion should be small, the meat should be cooked without oil and salt.

In favor of newfangled diets, many people begin to refuse dinner. Don't ever do this! A low-calorie proper dinner will help you wake up in the morning in a good mood, without a headache. If you skip the evening meal, there may be problems with the work of the gastrointestinal tract, up to peptic ulcer. To lose weight, for dinner it is recommended to use:

• boiled or stewed vegetables, stew.
• fish dishes. Fish is best steamed or baked in the oven.
• dairy products. Both low-fat varieties of hard cheese and low-fat cottage cheese, kefir, yogurt are useful.

Recipes for delicious and healthy breakfast dishes with photos

Baked apples with cottage cheese - a healthy breakfast option

Ingredients:

• large apples - 5 pcs.;
• fat-free cottage cheese - 200 g;
• raisins - a few tablespoons;
• candied fruits - to taste;
• powdered sugar - 1 tbsp. l.;
• natural honey - 1 tbsp. l.;
• cinnamon.

1. We wash the apples under running water, dry. Carefully cut off the “hat” of apples, remove the core with a teaspoon.
2. Beat cottage cheese with a blender until fluffy.
3. Pour boiling water over raisins, candied fruits, then drain the water.
4. Mix cottage cheese with raisins and candied fruits, add powdered sugar.
5. We stuff the prepared apples with the curd mass.
6. We cover the stuffed apples with cut caps, wrap each fruit in foil.
7. We bake the dish at 180 degrees in the oven for a quarter of an hour.
8. Serve the dish, lightly sprinkled with cinnamon and watered with natural honey.

Omelet with vegetables in the oven - a healthy and nutritious breakfast

Ingredients:

• chicken eggs - 5 pcs.;
• fat cream - 50 ml;
• young zucchini or zucchini - 1 pc.;
• small carrots - 1 pc.;
• one sweet pepper of any color;
• large tomato - 1 pc.;
• a bunch of parsley and green onions;
• hard cheese optional - a couple of tablespoons;
• spices.

Cooking sequence:

1. Cut the tomato into slices.
2. Remove the skin from the squash or zucchini, cut it into cubes.
3. Sweet pepper without seeds is also crushed into cubes.
4. Carrots, peeled, cut into thin strips.
5. We finely chop the greens.
6. In a deep saucepan, heat up a few tablespoons of sunflower oil, send carrots to it. Simmer until tender (about 7 minutes).
7. Add all the other prepared vegetables to the carrots and simmer them under a closed lid for 5 minutes.
8. In a separate deep bowl, beat the eggs with cream until fluffy for several minutes. Add grated cheese to the dish.
9. We combine the egg mass with the cooled stewed vegetables.
10. Pour the mixture into a heat-resistant dish and bake in the oven at 180 degrees for about a quarter of an hour. Breakfast is ready!

Healthy oatmeal - the right breakfast with a minimum of calories

Ingredients:

• oatmeal - 1 cup;
• two glasses of skim milk;
• to taste sugar, salt;
• a small piece of butter;
• a handful of raisins;
• one small apple.

Cooking sequence:

1. Pour oatmeal into boiling milk. Stirring, cook the porridge over low heat until tender (3-5 minutes). Add salt, sugar and butter to taste.
2. Cut off the skin of the apple and remove the seeds. Cut the fruit into small cubes, add to the porridge.
3. Scald raisins with boiling water, dry. We send it to a plate with oatmeal. The dish is ready!

Cottage cheese with herbs - a healthy and nutritious dish

Ingredients:

• cottage cheese 0-% fat - 200 g;
• a bunch of greens (dill, parsley, cilantro, green onions);
• garlic - 2-3 cloves;
• salt;
• tomatoes - 2 pcs.

Cooking sequence:

1. Finely chop the greens.
2. Pass the garlic through a press.
3. Mix cottage cheese with herbs and garlic, add salt to taste.
4. Cut the tomatoes into slices.
5. Put a tablespoon of curd mass on each circle of tomato.
6. Garnish the dish with a sprig of parsley.

Healthy sandwich - the right start to the day

Ingredients:

• diet bread;
• goat cheese - 100 g;
• sun-dried tomatoes - 50 g;
• germinated wheat;
• lettuce or arugula.

Cooking sequence:

1. Dry diet bread in a toaster or grill on a grill without adding oil.
2. Put a leafy “cushion” of germinated wheat, lettuce or arugula on the loaf.
3. Pieces of goat cheese and sun-dried tomatoes are laid out on the leaves.
4. A little more greens on top, cover the sandwich with a second loaf. Breakfast is ready!

Check out the options for each day.

The perfect and balanced start to the day from Herbalife

If you don’t have time at all to prepare the right breakfast in the morning, then we recommend that you pay attention to Herbalife products. The benefit of Herbalife's breakfast cereal is that you don't have to calculate your protein, fat, and carbohydrate ratios to make it healthy for your body. It is only necessary to drink ready-made cocktails with a correctly selected calorie content.

The Herbalife Perfect Breakfast is a ready-to-eat product. According to the scheme indicated in the instructions, add dry mixes to low-fat milk, beat the cocktail in a blender and consume it in the morning for breakfast. The formula of the cocktail is chosen so as to saturate your body with all the useful substances and vitamins. If you want to learn more about the right and healthy breakfast, watch the video below.

Video: breakfast options with proper nutrition

With the help of our recommendations and step-by-step recipes, you can prepare yourself the right healthy breakfast. Use your imagination while cooking, add new products, experiment with ingredients, then you will get a delicious dish. If you want to learn even more recipes for the right breakfast dishes and get inspired to cook, we advise you to watch the video master class below. After watching the video, you will learn how to cook even more dishes that fully comply with the principles of proper and separate nutrition.

A product that is useful in itself, eaten at the wrong time, at best, simply will not be useful. The mode is also important because irregular meals are stressful for the body, due to which it begins to store fat in reserve. In addition, there are fasting days, therapeutic starvation and other extreme methods of losing weight..

When to get up?

Scientists have proven the relationship between sleep patterns and body fat percentage. If a person goes to bed and gets up every day at the same time, this not only has a good effect on his psychological state, but also has a positive effect on the figure. In addition, sleep duration is also important. The lowest percentage of body fat in those who sleep about 8 hours a day. So, we conclude: for good health and appearance, it is important to always get up at the same time and get enough sleep.

What's for breakfast?

Many people have already heard about the importance of breakfast. It is necessary for a successful active day. If breakfast is not high enough in calories, then you simply will not have the strength to work, study, play sports or anything else that you have planned for the first half of the day. And if it is excessive, then the body will throw all its strength into digesting food, and then you will be in a sleepy state for half a day.

That is why experts recommend eating foods with so-called long carbohydrates and proteins for breakfast. In other words, porridge with milk. Or bread and cheese. But here, of course, the quality of the products is of great importance. Do not take one-minute oatmeal: after the processing that it has undergone, it can no longer be called a complex carbohydrate. Bread must be whole grain. Breakfast cheese is suitable for low-fat hard varieties, it is easily digested.

Some people say that they are simply not able to eat in the morning. In this case, it is recommended to have dinner 4 hours before bedtime. From this, the dream will be stronger, and you will be more likely to eat in the morning. In addition, you can get up a little earlier than usual to prepare breakfast, if not for yourself, then for the household. It is possible that the aroma and pleasant appearance of food will awaken your appetite too.

Snacking is allowed!

Have you had a hearty breakfast, but before lunch is far away and you want to eat? In this case, a snack is necessary. There is an opinion that snacking is harmful because it interrupts the appetite, and then the person does not eat full-fledged food. But the opposite is also true: without a snack, you want to eat so much that overeating occurs during the main meal. This is not good either.

The golden mean is in the right snack. Firstly, it should not be plentiful: 10% of the daily calories. For a healthy person, this is about 200 kilocalories (2000 per day, respectively). Secondly, the snack should be quite satisfying and not sweet. What could it be - small and satisfying? 30 grams of nuts, 50 grams of parmesan, 300 grams of unsweetened yogurt with a fat content of 3.2%, fresh vegetables with a little olive oil. And of course, it is very important to drink water. A small snack, a glass of water - and you will calmly wait for dinner.

It's time to have lunch

Lunch should be the most intense meal of the day. It accounts for approximately 45% of the total daily calorie intake. Like breakfast, it must be filling so that you can successfully end the day at work. But at the same time, you don’t need to overdo it, because not every office has fashionable sleep capsules today.

Mandatory components of a proper lunch: soup, meat (poultry or fish) and a side dish in the form of vegetables or healthy carbohydrates (buckwheat, wild rice). Soup improves peristalsis and helps to get full, meat gives strength, vegetables help digest meat, complex carbohydrates will help stretch until dinner. At the same time, of course, we must not forget about the taste of food, because lunch should please, and not just be a boring meal.

The well-known saying “Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy” is one of the important rules recommended by modern nutritionists for organizing a proper diet. The validity of this rule is beyond doubt, since it has been proven by numerous scientific works, and it has been tested by life, because it is known that a tight and late dinner increases waist size, increases, can cause indigestion and poor sleep.

How harmful is a hearty dinner - so useful is a full breakfast. Morning meal wakes up the body, stimulates metabolism and provides energy for a quick and efficient start.

What we eat for breakfast and dinner depends on how our endocrine system works, and if you neglect the recommendations of nutrition experts, you can earn serious health problems.

So, with what meal should our day begin and how should it end.

Eat breakfast yourself

For an average healthy person with a normal lifestyle, modern nutritionists recommend providing 45-50% of the daily calorie intake through breakfast. The figure looks quite impressive, and, at first glance, not every person can cope with such an amount of food, but it all depends on the total calorie content, and if yours is low, then you can easily overcome half of it during breakfast.

The very first meal after waking up should be at least 30% of the daily calorie content, that is, almost a third of the total daily diet should be eaten at this time.

The second breakfast is best arranged after a couple of hours at work, and its calorie content should be 15-20% of the daily.

Products for breakfast should be light, but at the same time nutritious. Cereal cereals and dairy products are best for a healthy breakfast.

Which are contained in cereals, are absorbed slowly and are high-quality sources of energy for the body. Cereals contain healthy fiber and trace elements.

Dairy products are excellent sources of complete proteins and fats. You should not abuse low-fat dairy products, since there is practically no benefit from them, and they taste significantly inferior to products with normal fat content.

Give dinner to the enemy

In fact, you don’t need to give anything and it’s best to have dinner yourself, but you need to do this on time and in a reasonable amount.

It is our nature that it is best to eat during the day, and at night it is necessary to give rest to the body. But many of us, due to seemingly insurmountable circumstances, have breakfast on the go or skip breakfast altogether, forget about lunch, and, returning home in the evening, give ourselves over to gastronomic delights with all our heart. This approach is harmful to the endocrine system!

With the right lifestyle, a healthy person receives energy for his activities from carbohydrates, while at night the energy needs are covered by borrowing from fat depots. The body considers this correct and therefore during the day its pancreas releases a portion of insulin into the blood after each meal. Insulin helps turn carbohydrates into energy, but they are stored overnight.

At night, the pancreas goes to rest and the pituitary gland comes into play, which begins to produce growth hormone, known as growth hormone. The child's body under the influence of this hormone really grows. In the body of an adult, growth points close, but under the action of somatotropic hormone, fat begins to break down from fat depots. But that's not all, growth hormone stimulates the immune system, has a positive effect on the functioning of the brain, heart, liver and pancreas.

A hearty dinner "deceives" our body and makes it increase insulin production and slow down the production of somatotropic hormone. As a result, instead of consuming fat reserves, energy is obtained from carbohydrates, and since we don’t spend so much during sleep, its excess is deposited in the form of new portions of subcutaneous fat. In addition, the lack of growth hormone negatively affects the immune system, the work of internal organs, accelerates the aging process of the body.

If dinner is not only late, but also plentiful, then the passage of food through the gastrointestinal tract will slow down, and there will be prerequisites for the development of cholecystitis, gallstone disease and pancreatitis.

The best time for dinner is 4 hours before bedtime. Those who wish to safely speed up the process of losing weight are advised to have dinner no later than 16:00, since with this diet, the action of insulin will be minimal, and the work of somatotropin, on the contrary, will increase.

Changing your habitual to a new and correct one should not be done immediately and right now. Move dinner back gradually, for example, start with an hour between bedtime and dinner and increase it by half an hour each week.

People under 25 can eat a little later - 2-3 hours before bedtime, and evening fasting is generally contraindicated for children.

You can’t starve even if you have some diseases, such as type 2 diabetes, peptic ulcer during an exacerbation, adrenal insufficiency, etc. We recommend that you consult with your doctor, which, based on the historical records in the card and your current state, will be able to give you more specific recommendations on proper nutrition.

During dinner, give preference to rich foods: fruits, vegetables, berries, herbs.

Sudden hunger pangs are best dealt with with small pieces of lean meat, or acidic fruits such as citrus fruits.

But what about lunch?

Lunch should be 35-40% of the daily calories, and this is where the recommendations end. At lunchtime, you can indulge in the foods you love by simply sticking to the numbers. You can divide your lunch into several meals with small breaks in between. Fractional nutrition is even more conducive to weight loss.

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When I once again decided to lose weight, I took up this matter decisively and seriously. Suddenness and unpredictability are not the best companions for those who decide to get rid of extra pounds. I know myself - and I know what I will do if I do not have a clear and detailed nutrition plan for every day. I'll just open the fridge and eat what's bad. For example, I will make a sandwich or cook dumplings that are bored in the freezer. Maybe I'll order pizza. In general, in order to avoid such situations, you need to prepare in advance for each day. And in order not to suffer from thoughts every day, it is best to make the right menu for the week. Like in kindergarten: the schedule of breakfasts, lunches, afternoon snacks and dinners from Monday to Friday for all days of the week is so convenient! Or a piece of paper called "business lunch" in the nearest cafe - everything is simple and predictable. In general, I took this tool into service - and did not lose.

During the three weeks of the experiment, I found not only a loss of 2 kg, but saving time, money and nerves. I changed my food replenishment strategy and now I can go grocery shopping to the hypermarket once a week. In my hands I have a list based on the menu and I know exactly what and how much to buy. I remember with horror how I used to spend hours wandering around the store, and then for hours more thinking - what to cook from all this? My experience has shown that there is more choice in the hypermarket, and for those who are losing weight, diversity in nutrition and control over the composition, and especially the fat content of products, is important. And the prices for many goods are lower than in the nearest store, where I now go only in case of emergency.

I have a plan

I like everything to be visual, so all sorts of electronic signs did not suit me. On the next weekend, I armed myself with a notebook and a pen, audited the refrigerator and kitchen cabinets, and made my first correct menu for the week. I do not like rigid frames and prefer to have room for maneuvers "under the mood". Therefore, I wrote 6 options for breakfast, lunch and dinner on separate multi-colored leaves so that they could be swapped. Main course, side dish and soup - all separately. So if I suddenly realize that I don’t want to eat buckwheat porridge tomorrow morning, then I can easily replace it with cottage cheese mousse with berries, for example. By the way, from the link you can download the correct menu template for the week. print, fill out and follow the plan.

I designate Sunday as a “feast of disobedience”, when you can not plan anything and allow yourself a break from restrictions. This approach helps me avoid breakdowns, and my body receives the signal “everything is in order, we are not in danger of hunger, there is no need to store fat.”

General principles of the correct menu for the week

You need to lose weight tasty - this is my main principle. Nutrition should be balanced and varied. My diet should include poultry, fish, legumes, occasionally meat, lots of vegetables, fruits, dairy products and cottage cheese. An incredible number of dishes can be prepared from these basic products.

For a daily basis, I took the principle of "12-16". That is, I planned carbohydrates until 16.00, and fruits - until 12.00. With this approach, you can cook various cereals and cottage cheese dishes for breakfast. For lunch - soup and a protein dish with a side dish. For dinner - chicken, fish or meat with vegetables. I don’t plan snacks, they are always the same: before lunch - fruit, after lunch - yogurt or cottage cheese. In general, everything is simple. I wrote the names of the dishes, made up the basic version of the menu from them. This is what my correct menu for the week looked like.

The correct menu for the week can be painted on stickers and attached to the refrigerator.

The right menu for the week: breakfast

1. "Night oatmeal"

Pour a couple of tablespoons of hercules with kefir overnight and put in the refrigerator. In the morning, add any berries - fresh or defrosted, baked apple, banana, flax seeds. Sweet lovers can add a spoonful of honey. Although I do without it.

2. Corn porridge with pumpkin

I cook it the evening before. I boil the grits, separately - sliced ​​\u200b\u200bpumpkin. I combine the finished cereal and mashed pumpkin, add a little milk. I do not add sugar - there is enough of it in the pumpkin.

3. Cereal bread with cottage cheese

The choice of bread rolls in the store is striking in variety, so I spent a lot of time studying the goods presented on the shelves. I found a whole grain and not too high-calorie option. I add a cucumber to the cottage cheese (finely chop or grate on a coarse grater) and a lot of greens. Delicious and beautiful!

4. Buckwheat porridge

Everything is simple here. I cook crumbly porridge, including a double boiler for the night. In the morning I add skimmed milk. Taste - like in childhood!

5. Curd mousse

He also needs to be taken care of in the evening. I have two favorite options. First: soak 1 tbsp. a spoonful of gelatin in water, dissolve in a water bath. Beat soft cottage cheese for 3 minutes, mix with gelatin, beat for another 3 minutes. Add your favorite berries and mix gently. Divide into bowls and refrigerate until morning. Second: Mix 1 avocado, 1 banana, 100 g of natural yogurt and 5 teaspoons of cocoa in a blender. Divide into bowls and refrigerate until morning.

6. Hercules

I'm so not used to porridge on the water, so I just take low-fat milk, diluting it with water in a 1: 1 ratio and adding a little honey.

The right menu for the week: lunches

Soups

I cook them for two days and the situation is greatly simplified.

1. Vegetable puree soup

I love this variety for the variety of flavors. Any vegetables - cauliflower, broccoli, zucchini, zucchini, sweet peppers, spinach, onions, carrots - boil in boiling water in any combination, add a little milk and beat in a blender.

2. Lentil soup

Legumes are useful as a good source of protein and are very relevant for those over 40. Pour yellow and red lentils with cold water, boil. Separately sauté the onions, carrots and chopped and peeled tomatoes. Add vegetable mixture to lentils. Sprinkle generously with chopped parsley when serving.

3. Vegetarian borscht

Grate beets and carrots on a coarse grater and stew with a little olive oil, adding tomato juice or mashed tomatoes. Put chopped potatoes into boiling water, after a few minutes - chopped cabbage. Then add stewed vegetables and juice of half a lemon. When serving, add garlic and herbs.

Main course

I try to eat less meat - even beef, I prefer chicken, turkey and fish. Therefore, these dishes are the basis of my lunch menu.

1. Turkey meatballs

I cook them without flour and eggs. Pour boiling water over a spoonful of oatmeal. When they become soft and cool, mix them with minced meat, add salt and pepper. Pour a little water into the pan and lay out the meatballs. Then add chopped tomatoes or tomato juice and your favorite spices. Simmer for 20-30 minutes.

2. Baked mackerel

It is a source of healthy fats and is prepared elementarily. Salt the gutted carcass, put chopped parsley, dill and lemon in the abdomen. Bake in the oven.

3. Chicken steak

Beat the breast through the bag, salt and pepper. Drizzle a grill pan with olive oil and cook the steak. Similarly, it is made from turkey.

4. Stuffed Peppers

Cut the pepper in half lengthwise, trying to keep the stem, remove the seeds. Prepare minced meat: you can take chicken, turkey, lean beef. Add boiled rice and spices. Fill the pepper halves with minced meat, put them on a baking sheet with the filling up and bake in the oven. You can pour some water on the baking sheet. At the end, sprinkle the peppers with grated low-fat cheese and hold for a few more minutes.

5. Spaghetti bolognese

The sauce is made from leftover roasted poultry or meat. Fry the onion in a small amount of oil, add the finished meat passed through the meat grinder, mashed tomatoes and spices. Mix boiled spaghetti with tomato-meat sauce and sprinkle with low-fat grated cheese.

6. Beef roll

Cut a piece of meat into a layer, beat off, grease with sauce - I love pesto. Roll up, tie with a thread, wrap in foil and bake in the oven for 1 hour.

side dishes

Everything is simple with them - you need to choose your favorite cereal (I have buckwheat, basmati rice and bulgur) or make a salad of fresh vegetables with olive oil and lemon juice.

The right menu for the week: dinners

1. Big salad with squid

The most energy-consuming is to boil and cool the squid carcasses. I buy immediately peeled, so as not to waste too much time. Tear iceberg lettuce with your hands, chop cucumber, sweet pepper, parsley, add chopped squid, season with yogurt and lemon juice sauce.

2. Rolls of zucchini and chicken

Cut young zucchini into thin plates with a vegetable cutter, lay thinly beaten chicken fillet on them, salt and pepper and sprinkle with grated low-fat cheese. Roll up, fasten with wooden skewers. Bake in the oven for 30 minutes.

3. Eggplant with minced meat

Cut the eggplant lengthwise and boil in boiling water for 5 minutes. Cool, cut out the pulp to make "boats". Fill them with minced meat from raw or baked meat or poultry, chopped eggplant pulp, tomatoes, onions and sweet peppers. Sprinkle with low-fat grated cheese and bake in the oven for 30-40 minutes.

4. Salad with beans and cheese

If I boiled white or variegated beans in advance, then I take it. If not, a pod is suitable, which must be dipped in boiling water for 3 minutes. Then everything is simple: mix beans, cheese, iceberg lettuce, parsley. Fill with yogurt.

5. Vegetable muffins

Put boiled vegetables in small forms - green peas, cauliflower, broccoli, green beans. Beat eggs with milk, salt, pepper and pour over vegetables with this mixture. You can sprinkle with cheese. Bake in the oven.

Advanced level

When I mastered the basic version of the correct menu for the week, I decided to go further. I bought a kitchen scale and found tables on the content of fats, proteins, carbohydrates (the same BJU) and the calorie content of various foods. Now every meal went through my science lab, and the output was a complete dossier that allowed me to know exactly how many calories per day I got, how many of them came from proteins, fats, and carbohydrates. This allowed me to be more attentive to the composition of dishes, look for new recipes and make research expeditions to the hypermarket - this is how I managed, for example, to find feta cheese with a fat content of only 2% per 100 g, several variants of yogurt with a fat content of only 1.5% and delicious cheese that fit to my limits.

Unexpected effect

I posted my menu on the refrigerator door and immediately received a question from the weightless male part of the family: is this for us? I once again carefully looked at what was written - everything is tasty and healthy. And she answered - yes, this is for everyone! In practice, I "enhance" the men's dinner with a side dish or soup that I cook for lunch. Husband and son are not at home during the day, so these dishes are easily transferred to dinner. So the right menu for the week, in addition to losing extra pounds, saving time, money and nerves, has one more plus - healthy food for the whole family!

And today we will analyze what should be proper breakfast, lunch and dinner.

Proper breakfast

When we wake up, the first thing we should do is drink a glass of plain water. This is necessary not only in order to replenish the water reserves in the body (after all, after a night's sleep, the body is dehydrated, and it needs to replenish its fluid reserves), but also to prepare the intestines for the first meal - breakfast.

Proper breakfast should include an abundance of slow carbohydrates. It can be various cereals: oatmeal, rice, buckwheat (depending on your individual preferences). Also in the morning the body needs vitamins - you can eat some fruit: an orange, a banana, etc. You can also add protein to breakfast, but in a small amount. For example, the ideal option would be to eat a couple of boiled eggs.

Thus, an example of a proper breakfast is as follows:

• oatmeal (100g)
• 2 boiled eggs
• 1 orange

Remember Breakfast is the most important meal of the day! It is breakfast that energizes you for the whole day and contributes to the correct mood of the metabolism in the body.

Proper lunch

In the middle of the day, when the body is full of energy, you can already include more protein foods in your diet. After all, protein is the main building material that makes up all the cells of the body. Even at lunch, you need to add a little fat, because. fats also play a big role in the body, we need them for the production of various hormones and for proper metabolism. Also, for proper bowel function, you need to add fiber, which is found in large quantities in vegetables.

A proper lunch might look like this:

• rice porridge (150g)
• turkey meat (100g)
• 1 st. l. olive oil

Never skip lunch! If you get insufficient energy in the middle of the day, then it is very likely that you will simply overeat for dinner in the evening, and all the excess energy will be transformed into body fat at night.

For dinner, you should eat as few carbohydrates as possible, because. the body needed energy during the day, and in the evening we practically do not need carbohydrates. However, completely abandoning carbohydrates is also wrong, because. before the next meal (breakfast) it will take quite a long time, and the body, although a little, but consume energy during sleep. Therefore, the ideal option is to eat the slowest carbohydrates. (for example, buckwheat porridge) in a small quantity, 50 grams, no more.

Also, do not forget about proteins - at night the body restores cells, and for this it needs building material - proteins.

We will also need fats, because. at night, the peak of the production of various hormones occurs, and for this the body requires omega-3-6-9 fatty acids. Therefore, you can add a teaspoon of linseed oil. It contains a large amount of omega-3s, and a teaspoon of olive oil, which is rich in omega 6-9.

And you can add fiber for proper bowel function.

A proper dinner might look like this:

• buckwheat porridge (50g)
• chicken breast (100g)
• slicing of a pair of cucumbers and tomatoes
• 1 tsp flaxseed and 1 tsp. olive oil

It should also be noted that you need to have dinner no later than 2 hours before bedtime. This is due to the fact that the work of the intestines slows down a lot at night, and if you eat right before bedtime, then the food most likely will not be completely digested, and this may cause discomfort and unpleasant bloating in the abdomen.

At the end

These were the main meals. You can also add another afternoon snack at your own discretion, or if you are actively involved in sports, then the number of meals can be increased to 5-6. But the basic rules will be the same as described in the article. Breakfast (beginning of the day) - an abundance of carbohydrates, lunch (midday) - carbohydrates and proteins, as well as the addition of fats. Dinner (end of the day) - proteins and a very small amount of only slow carbohydrates, and also very little fat.

Well, now you know what the right breakfast, lunch and dinner should be!

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