Proper diet for the week. Balanced diet for every day and useful recommendations

What a person consumes every day undoubtedly affects his health and appearance. Moreover, this factor can affect both positively and negatively. There are certain principles of a balanced diet, following which you can preserve youth, improve health and significantly improve your appearance.

Principles of a balanced diet

There are several foundations on which a balanced diet is built:

regular intake into the body in the optimal amount of substances necessary for it. We are talking about proteins, carbohydrates and fats. If each of the listed components is supplied in greater or lesser quantities, then violations will occur.
Food is recommended exclusively at the same time, it is recommended to allocate a certain period for tomorrow, lunch and dinner.
During meals you only need to think about food and the composition of the products from which the dish is made. Do not watch TV, talk or read books while eating. Nutritionists say that in this way you can eat several times more.
It is recommended to eat in small portions. It is believed that the stomach is enough food, equal to the size of a person's palm.
Of course, when it comes to rational nutrition, one cannot ignore such a factor as liquid. It should be consumed in an amount of at least two liters a day. For overweight people, this rate should be higher.
Balanced diet must be written correctly. Only in this case, you can expect a positive result. The diet of women can differ markedly from the diet of men.

Features of a balanced diet for women

A real woman, for whom her appearance is of great importance, can afford to relax only on holidays. In another article, we tell how to calculate .

On weekdays, her diet should be balanced, it is necessary that it be compiled according to special rules:

In a similar article you will find.

Features of a balanced diet for men

For a full existence, men need more calories than women, especially those who are engaged in heavy physical activity. The amount of the daily norm can be up to 2-2.5 thousand calories per day. However, it is also not worth exceeding this indicator, otherwise excess weight may appear.

There are features of proper nutrition for men:

Balanced diet menu for a week for weight loss

The first thing a person who plans to eat rationally needs to do is to decide on the caloric content.

If a man is losing weight, then it is enough for him to consume up to 1800 calories per day. The athlete is allowed to increase this rate to 2300.

There are several rules on how to eat right in order to lose weight:

Water must be used wisely. The first glass of pure liquid should be drunk immediately after waking up, it will start the body to work. You should also drink it 15 minutes before each meal. It will fill the stomach, and the person will eat less. After that, it is not recommended to drink water, so as not to stretch it.
Do not drink tea with sweets and pastries, it is better to replace them with dried fruits.
The famous low-calorie weight loss bars also contain unwanted sugar.
The egg is not recommended to be eaten whole, it is better to eat only protein, it is less calorie and saturated with useful substances.
If you still want to eat something tasty, but forbidden, it is better to do it in the morning and in a minimal amount.
Each product can be consumed strictly at a certain time.. From them you can make a complete daily diet for every day.

Menu for every day

Breakfast options for seven days:

Milk porridge, preferably oatmeal. Losing weight people are not recommended to eat rice and semolina porridge, they contain a large amount of carbohydrates;
Muesli with the addition of natural yogurt or milk;
Cottage cheese;
Buckwheat porridge in milk diluted with water;
Oatmeal on the water with the addition of fruits, nuts or honey;
Omelette;
Fruit salad.

As for drinks, in the morning you can drink jelly, compote or herbal tea.

Lunch options:

Vegetable soup with the addition of lean meat;
Boiled fish and green salad;
Vegetable soup with spinach;
Boiled chicken with rice or buckwheat;
The vinaigrette;
Lean borscht without meat;
Cheesecakes + fruit salad.

You can combine the first and second courses at the same time in this meal, but the total size of the two servings should not exceed 400 grams. It is advisable to choose a vitamin drink, for example, freshly squeezed juice or cocoa.

Dinner options:

Boiled or baked meat;
Seafood;
Boiled or baked fish;
Seafood;
Rice with beans;
Steamed vegetables;
Barley porridge on the water.

The best drink for dinner is green tea. During the day, you can add snacks, a maximum of two. As they can be used nuts, fruits, vegetables, dried fruits, cottage cheese, yogurt or kefir. The last dairy product is recommended to complete the daily diet.

A balanced diet menu for a week to maintain weight

Maintaining weight is several times easier than losing it.

Women can consume 1.4-1.6 thousand calories per day. If she plays sports, then this figure can be increased to 1.8-2 thousand.

Men can consume 2.3-2.5 thousand calories per day. Athletes can increase the daily diet to 3 thousand.

People who maintain weight can eat any sweets, pastries and baked goods. It is recommended to do this in the morning. After lunch, it is recommended to consume protein and fiber. However, it is still recommended to eat right so that the body functions fully and does not gain weight. By the way, cellulite from harmful products can appear even without weight gain.

People who want to keep fit are allowed a wide range of products, unlike those who need to lose extra pounds. From them you can make a food menu for the week.

Menu for every day

Breakfast options for 7 days:

Lunch options:

Rice with meat or pilaf, vegetable salad, compote;
Vegetable soup with meat broth, sweet tea;
Durum pasta with pasta or vegetables, jelly;
Barley porridge with meat, any one fruit or a glass of freshly squeezed juice;
Vegetable stew, herbal tea;
Potatoes with vegetable salad, low-fat yogurt;
Groats (buckwheat or rice), fish baked with vegetables, sweet tea.

Dinner options:

The vinaigrette;
Fish with vegetable salad;
Cheese casserole;
Boiled chicken with garnish;
Carrot casserole;
Grainy cottage cheese with fresh vegetables;
Beans with fish or chicken.

As snacks, you can eat fresh vegetables, fruits, yogurt or nuts.

Recipes

Vitamin Omelet

The dish is cooked in 1 tablespoon of olive oil. Two whole eggs should be thoroughly beaten with two separated whites. It is recommended to pour the whipped mixture into a pan, add greens. The dish must be cooked on low heat. Cooking time 10–15 minutes;

Breaded cauliflower

Divide the cauliflower into small florets and wash thoroughly. Each piece must first be dipped in cream, then egg white, and lastly in semolina. Breaded cabbage is baked in the oven. Depending on its power, the cooking time can be from 30 to 50 minutes;

Vegetable stew

Vegetables should be cut into cubes: eggplant, peppers, tomatoes, zucchini. Pour the resulting mixture into a pan and add a small amount of water to it. It is recommended to stew vegetables for one hour.

Conclusion

Proper and rational nutrition is 70% of success in losing and maintaining weight. Sports and cosmetic procedures will help to fix the result.

Dinner should be 3 hours before bedtime. The menu should consist of a large amount of proteins, so meat or fish dishes should be included in the diet. Cooked food should not be heavy, overeating should be avoided. Garnish with potatoes, rice, pasta. As an addition, you can use salads and season with any vegetable oils.

The calorie content of the daily diet should be: breakfast - 40%, afternoon snack -10%, lunch and dinner 25% each.
The method of cooking can be any, but it is advisable to use alternative ones: stewing, boiling and baking. Eating fried and smoked food is permissible only in small quantities and in rare cases.

As a basis, you can take an approximate menu for the whole family for 7 days. Depending on the culinary preferences and habits, additions and changes can be made to the menu.

Monday:

Breakfast: Buckwheat porridge, tea
Lunch: Fruit salad with yogurt
Lunch: Mushroom soup or cheese soup with sausage, vegetable pancakes
Dinner: Mashed potatoes with chicken or potato zrazy with liver
Tuesday:
Breakfast: Rice porridge with raisins and prunes
Afternoon snack: Berry-fruit smoothie or egg croutons
Lunch: Shchi with champignons and meat or Ukrainian borscht
Dinner: Pasta with tomato sauce, baked salmon fillet, fresh cabbage salad

Wednesday:

Breakfast: Cheesecakes or squash pancakes with sour cream
Afternoon snack: Apples with yogurt
Lunch: Bean soup, cauliflower casserole
Dinner: Steamed fish cutlets with buckwheat

Thursday:

Breakfast: Millet porridge with milk and butter
Afternoon snack: Pancakes with fruit or cottage cheese muffins
Lunch: Soup with meatballs or meatballs
Dinner: Zucchini vegetable stew

Friday:

Breakfast: Semolina porridge with raisins
Afternoon snack: Strawberry jelly or vegetable smoothie
Lunch: Rassolnik or chicken kharcho soup
Dinner: Chicken chops with rice, vegetable salad

Saturday:

Breakfast: Cottage cheese casserole, fruit smoothie
Afternoon snack: Apple ratatouille
Lunch: Chicken vermicelli soup or fish soup
Dinner: Stuffed cabbage rolls or veal roast beef

Sunday:

Breakfast: Omelet with cheese or scrambled eggs with sausages
Lunch: Pancakes in batter
Lunch: Pea soup
Dinner: Stewed potatoes with meat, vegetable salad

Sample menu is designed for one person and four meals a day. Depending on how many family members, dishes from the diet should be multiplied by the required number.

Before going to bed, as a second afternoon snack, all family members can be offered to drink a glass of kefir or fermented baked milk. Dairy products should be in the diet every day. They contain, which is easily absorbed by the body, and vitamin D, which improves digestion. Before buying, be sure to pay attention to the expiration date.

A beautiful presentation of the dish on the table plays a secondary role in the cooking process. Beautiful and tasty dishes affect the increase in appetite, and this stimulates the secretion of gastric juice. Thanks to this, food is better absorbed. This should not be forgotten either.

If you follow the rules of a balanced diet, this will help maintain the health of all family members and improve the quality of life.

A balanced diet (or as it is also called - rational nutrition) does not require enormous efforts, and does not contain a lot of restrictions, unlike many diets. The most important thing in rational nutrition is the schedule and the inclusion of only nutritious foods in the menu.

A balanced diet directly depends on many indicators: on gender, on the type of activity, and even on the place where a person lives. But there are basic principles on which rational nutrition is built, capable of maintaining the human body in excellent shape.

Basic principles of a balanced diet

Energy consumption

The energy that is expended during the day must be compensated by the energy value of food. Energy consumption depends on the age, gender of a person and on his physical activity. So athletes or people engaged in hard physical labor need to consume from 4000 to 5000 kcal. But for office workers no more than 2600 kcal. A lot also depends on age - after 50 years it decreases by 7% every ten years.

How to properly balance nutrition

The human body needs various substances on a daily basis. Each element has its own tasks and functions.

The body cannot be saturated with one and completely exclude another useful substance.

Fats the most energy valuable substances in the body, they also have great plastic value, since they contain phospholipids, vitamins, and fatty acids.
Squirrels - the basis of the entire building system of the body. Assistants in the synthesis of hormones, enzymes and vitamins.
Carbohydrates - the main fuel for life. This also includes fiber, which has a main function in the absorption of food.
Vitamins and minerals. How well the body as a whole will function depends on their number. But this does not mean that you need to quickly use everything that is described above. It is the ratio of all substances and trace elements that is very important for the body.

Remember! A balanced diet is not a diet, but a way of life!

In one day, the protein content in the plate should not exceed 15% (of which half are animal proteins, and the other half are vegetable proteins). You can calculate something like this - 1 g of protein should fall on 1 kg of weight. So, if you weigh 70 kg, then you should consume 70 g of proteins per day, of which 35 g of vegetable proteins (for example, mushrooms, pasta, rice) and 35 g of animal proteins (fish, cottage cheese, cheese, etc.) .

The amount of fat should be no more than 30% of the total diet.

If you divide 30% by types of fats, then the percentage looks like this:

up to 10% - saturated acids;
up to 15% - monounsaturated acids;
up to 7% - polyunsaturated acids.

Saturated acids are found in large quantities in butter and hard margarines. Monounsaturated acids are found in sunflower, soybean, corn and fish oils, while peanut and olive oils are sources of polyunsaturated fatty acids.

The share of carbohydrates accounts for no more than 70% of the total diet per day. Of these, the lion's share is given to complex carbohydrates and only up to 10% is given to simple carbohydrates, which are quickly digestible substances (these are sweets, sugar, jam, etc.).

Carbohydrates that are not digested include cellulose. Without fiber, the digestive system cannot function properly (this is bread and all kinds of it, cereals, potatoes, vegetables, fruits and nuts).

As a result, a rational balanced diet involves consuming no more than 80 g of protein, 80 g of fat and no more than 400 g of carbohydrates per day (of which simple carbohydrates are about 40 g, fiber up to 24 g).

Eating mode

Another answer to the question of how to balance nutrition is how and when to eat.

As soon as you get up you need to drink 1 tbsp of warm water,
Breakfast after half an hour and preferably cereals,
Drink a glass of water before every meal
Don't drink food.

Ideally, you need to eat four times a day, without snacking! Each meal should be in 4 - 5 hours, but have dinner about three hours before bedtime.

Golden rules of a rationally balanced diet

eat more fruits and vegetables. One apple a day removes all poisons and toxins from the body;
eat at least 2 hours before training;
after exercise, eat after 1 hour;
animal protein should be consumed only at lunch and dinner, but not at bedtime;
it is forbidden to eat both the first and second in a row;
exclude fried foods from the diet;
drink at least 1.5 liters of water per day. Don't drink before you go to bed!
drink coffee and tea as little as possible, it is better to replace them with cocoa, chicory, natural juice, compote;
do not use expired products;
do not eat carbohydrates along with proteins (dumplings, meat with bread);
it is advisable to forget about various sweet flour products, sweets, etc.;
exclude fast food, various sodas, chips, mayonnaise, ketchup, various sauces, sausages, sausages, ice cream, chocolates from the menu.

The menu for a balanced diet should look like this:

Breakfast: up to 25% carbohydrates, fiber and fats;
Lunch: up to 35% carbohydrates and proteins
Dinner: up to 25% proteins, fats and carbohydrates
Before going to bed: drink 1 tbsp of kefir or curdled milk.

Sample menu for a balanced diet for a week

For breakfast you can cook the following dishes: cottage cheese, various cereals with honey, 3 slices of cheese, scrambled eggs, cottage cheese casserole. They need to be divided into seven days. It is best to drink natural juices, coffee and green tea.
For lunch cook fish (boiled or baked), broths based on lean meat or chicken, mushroom soup, spaghetti with herbs and tomatoes, cabbage soup, steamed cutlets, boiled potatoes or boiled beans. You can create a menu for yourself from the listed dishes for the week. You need to give preference to gray and black bread, but not more than 2 slices per meal.
For dinner it is advisable to cook low-calorie dishes, such as stewed vegetables, green salad, boiled chicken meat, boiled fish, stew, seaweed and seafood, carrot casserole. It is best to drink green tea.
Before going to bed, you need to drink 1 st ryazhenka, kefir or yogurt.

Fasting days can also be included in a balanced diet. They will help normalize the digestive system. It is best to unload your body about once a week. On this day, you need to drink more water, you can only afford fruits and vegetables.

Remember, a rationally balanced diet is not a diet, it is a way of life that contributes to the normal functioning of all systems of our body.

Consider one of the menu options for a three-time balanced diet for a week according to the program. This daily diet takes into account the content of proteins, carbohydrates and fats.

The weight of the product is indicated in raw form. The portion is designed for one person, but this does not mean that you need to eat everything listed. You should eat the amount of food that will satisfy, but do not overeat.

Drinks in a balanced diet

teas, mostly green, or a mixture of green and black;
herbal teas from St. John's wort, stevia, oregano, thyme, willow-herb, etc.;
herbal teas from flowers and leaves of raspberries, currants, bird cherry, wild strawberries, blueberries, viburnum, lingonberries, etc.;
herbal and deciduous collections;
coffee can be natural, barley, from rye, oats, dandelion roots and their mixtures, can be combined with cream;
milk with cream (150 g of milk + 50 g of cream), curdled milk, boiled milk, fermented baked milk and other fermented milk products;
compotes from dried or fresh berries and fruits;
a mixture of water with the addition of 2 - 3 tablespoons of berry, vegetable and fruit juices;
freshly prepared juices from berries, vegetables and fruits.

Sugar is not used in drinks, natural products can be used as sweeteners - stevia, steviasana, stevioside, sucralose. It is also recommended to use lemon, jam, jam, which are prepared without sugar. When choosing a drink, it is worth considering the content of carbohydrates in the daily diet.

When switching to a health-balanced diet, you should abandon the bread and bakery products that are sold in stores. The authors of the program recommend replacing it with low-carb bread, pancakes, pancakes, curd cakes, dumplings cooked according to .

Monday

Breakfast: eggs with brisket, tomato and green onion salad, drink, butter sandwich.

SALAD: green. onion 15 g + tomatoes 50 g
SCRIED EGGS: eggs (2 pcs.) + brisket 20 g
Drink (1 glass).

Lunch: tomato soup with dumplings, baked pork with garnish, drink.

SOUP: bone broth 150 g + tomato sauce 10 g + sour cream 26% fat 20 g + half an egg + flour 5 g.
PORK: pork 120 g + potatoes (mashed potatoes) 150 g + boiled carrots 30 g + lard 15 g.
Drink (1 glass).

Dinner: pork sausage, fresh cucumber and tomato garnish, drink, butter sandwich.

SAUSAGE: sausage 100 g + tomatoes 50 g + cucumbers 50 g.
SANDWICH: bread 55 g + cream. oil 20 g.

Tuesday

Breakfast: brawn with hard-boiled egg and cheese, tomato salad with onions, butter sandwich, drink.

BROWN: brawn 30 g + Russian cheese 20 g + one egg.
SALAD: tomatoes 50 g + onions. onion 15 g.
SANDWICH: bread 55 g + cream. oil 20 g.
Drink (1 glass)

Lunch: bone broth with dumplings, fried chicken with side dish, drink.

BOLION: bone broth 150 g + half an egg + wheat. flour 10 g.
CHICKEN WITH garnish: chicken 150 g + butter for cooking chicken 20 g + onions. onion 15 g + stew. cabbage 150 g + stewed beets 60 g + lard for cooking beets 10 g.
Drink (1 glass).

Dinner: cottage cheese with sour cream, sandwich with sausage and butter, drink.

Cottage cheese: cottage cheese 10% fat content 50 g + sour cream 26% fat content 20 g.
SANDWICH: bread 60 g + cream. butter 30 g + amateur sausage 20 g.
Drink (1 glass).

Wednesday

Breakfast: vegetable salad, scrambled eggs with brisket, drink, butter sandwich.

EGG: brisket 20 g + 2 eggs.
Drink (1 glass).

Lunch: red borscht, fried pork ribs with a side dish, a drink.

RED BORSHCH: bone broth 150 g + tomato. pasta 5 g + fresh. cabbage 10 g + beets 10 g + potatoes 10 g + sour cream 20 g + carrots 10 g.
RIBS: lard 15 g + buckwheat 30 g + ribs 150 g + sauerkraut. cabbage 50 g.
Drink (1 glass).

Dinner: liver pate with vegetable salad, drink, butter sandwich.

PATE WITH SALAD: liver pate 100 g + 50 g tomato + greens. onion 15 g.
Drink (1 glass).

Thursday

Breakfast: hard boiled egg with tomatoes and mayonnaise, cheese and butter sandwich, drink.

HARD-BOILED EGG WITH TOMATOES: egg (1 pc.) + mayonnaise 15 g + 50 g tomato.
Drink (1 glass).

Lunch: pickle, pork cutlets with garnish, drink.

RASSOLNIK: bone broth 150 g + potatoes 10 g + sour cream 20 g + pickles 20 g.
PORK CUTLETS WITH garnish: onion. onion 10 g + pork 100 g + half an egg + roll 5 g + spices + lard 15 g + oatmeal 30 g + stewed carrots 30 g + cream. oil 15 g.
Drink (1 glass).

Dinner: vegetable salad, pork leg jelly, butter sandwich, drink.

JELLY: veal 30 g + pork 30 g + decoction of pork legs 100 g + greens. peas 20 g + a third of an egg + carrots 20 g.
VEGETABLE SALAD: tomatoes 50 g + greens. onion 10 g.
SANDWICH: bread 55 g + cream. oil 20 g.
Drink (1 glass).

Friday

Breakfast: vegetable salad, scrambled eggs with mushrooms, butter sandwich, drink.

SCRIED EGGS: 2 eggs + mushrooms 10 g + cream. oil 20 g.
VEGETABLE SALAD: tomatoes 50 g + greens. onion 10 g.
SANDWICH: bread 55 g + cream. oil 15 g.
Drink (1 glass).

Lunch: pork liver with garnish, dumpling soup, drink.

SOUP WITH Dumplings: bone broth 100 g + wheat. flour 5 g + half an egg.
PORK LIVER: pork liver 100 g + onion. onion 50 g + lard 25 g + stewed carrots 100 g + stewed beets 50 g.
Drink (1 glass).

Dinner: vegetable salad with eggs, cheese and butter sandwich, drink.

VEGETABLE SALAD: eggs (2 pcs.) + boiled carrots 30 g + pickled cucumbers 50 g + 20 g mayonnaise + 30 g parsley + greens. onion 20 g
SANDWICH: cheese 20 g + bread 55 g + cream. oil 20 g.
Drink (1 glass).

Saturday

Breakfast: vegetable salad, saltison with eggs, butter sandwich, drink.

SALTISON WITH EGGS: saltison 60 g + one egg.
VEGETABLE SALAD: + tomatoes 50 g + 10 g mayonnaise + cucumbers 20 g.
SANDWICH: bread 55 g + cream. oil 20 g.
Drink (1 glass).

Lunch: cabbage rolls, milk soup with dumplings, drink.

MILK SOUP: milk 150 g + wheat. flour 5 g + half an egg.
PLUMBERS: fatty pork 150 g + lard 15 g + rice 20 g + onions. onion 10 g + 20 g sour cream + white cabbage. cabbage 100 g + tomato. sauce 5.
Drink (1 glass).

Dinner: drink, chicken salad, cheese and butter sandwich.

SALAD: chicken 50 g + salted. cucumber 30 g + egg + mayonnaise 20 g + green. peas 40 g.
SANDWICH: cheese 20 g + bread 55 g + cream. oil 20 g.
Drink (1 glass).

Sunday

Breakfast: vegetable salad, natural omelette, jam sandwich, drink.

OMELETTE: cream 40 g + cream. butter 15 g + two eggs.
VEGETABLE SALAD: tomatoes 50 g + greens. onion 10 g.
SANDWICH: jam without sugar 20 g + bread 55 g.
Drink (1 glass).

Dinner: pork chop with garnish, icebox, drink.

REFRIGERATOR: bone broth 150 g + fresh. cucumbers 20 g + 50 g beets + greens. onion 20 g + sour cream 40 g + one egg.
PORK CHOPS: lard 20 g + pork 120 g + potatoes (mashed potatoes) 150 g.
Drink (1 glass).

Dinner: brisket sandwich with butter, sausages with garnish, drink.

SAUSAGES: sweet red peppers 50 g + sausages 100 g.
SANDWICH: brisket 20 g + cream. butter 20 g + bread 55 g.
Drink (1 glass).

A balanced diet implies the correct use of proteins and slow carbohydrates, a small amount of fat and, of course, the mandatory presence of essential vitamins and minerals in the diet. No fasting is allowed. The body should receive the number of calories that it needs to receive daily energy. At the same time, 45% of the total diet should be carbohydrates, 30% complete proteins and only 25% fats (mainly of plant origin).

With a balanced diet, emphasis should be placed on cereals and grain foods. It can be cereals, bran bread, durum wheat pasta, but not more than 200 grams per day. Be sure to include vegetables and fruits in the diet (about 5 cups per day), as well as lean meat and dairy products with low fat content, in the amount of 150 grams. Do not forget about fish, legumes and nuts. Rarely, but still allowed to include in the diet of sweet, salty and fatty foods. Meals should be three or four times a day. For this time, you will need to exclude from the diet all street food (shawarma, spring rolls, hot pies, breaded chicken).

Drink 1-2 glasses of warm water in the morning before breakfast
After 20-30 minutes, a light breakfast: fruits, cereals, dried fruits
Drink water before every meal. More often the body lacks water than food. Do not drink at night.
During meals, do not drink. It is better to drink water an hour after eating
Eat often, in small portions
Break between meals 2-3 hours
Last snack 2-3 hours before bed. You can eat after 6
Eat at least 1 apple per day. Cleanses the body of toxins and toxins
Eat at least one hour before training
Eat animal proteins: white meat, fish, caviar, chicken meat
Eat vegetable proteins: peas, beans, nuts (cedar, walnuts, almonds), beans
Eat fats: dairy products, vegetable oils (olive, linseed, corn, cedar, soy, vegetable. Fill salads with various oils instead of mayonnaise.
Healthy carbohydrates: can be found in cereals, bread (mustard is the healthiest), pasta, cocoa, chicory, honey, gozinaki.
Minimize baking
When you crave sweets, you can eat fruit

picture is clickable ↓

Menu for the week (budget option)

To understand the essence of a balanced diet, you can use a ready-made menu.

Day	Menu
Monday	Breakfast: cook oatmeal (100 g of oatmeal flakes), to which half a teaspoon of honey and one grated apple are added. Dinner: cucumber, tomato and radish salad dressed with natural yogurt. You can add 150 g of fish baked in the oven to it. afternoon tea: one large green apple and a jar of crumbly cottage cheese without sweet additives. Dinner: three cheesecakes and a glass of dried fruit compote.
Tuesday	Breakfast: drink a cup of black coffee and eat a slice of dried bran bread thinly spread with butter. Dinner: Three boiled potatoes topped with chopped dill. afternoon tea: green tea and two dates. Dinner: assorted vegetables stewed with 100 g cod.
Wednesday	Breakfast: egg omelette with tomatoes and bell peppers. Dinner: brown rice with corn. afternoon tea: green tea without sugar and three slices of dark chocolate. Dinner: Cucumber, Chinese cabbage and dill salad dressed with a little olive oil.
Thursday	Breakfast: eat a fruit salad (kiwi, pears and apples) dressed with low-fat yogurt. Dinner: a plate of creamy broccoli soup and two fresh cucumbers with a cheese slice are recommended. afternoon tea: one large orange or green apple. Dinner: white cabbage salad dressed with 15% fat sour cream and 80 g chicken fillet.
Friday	Breakfast: a cup of black coffee, one boiled egg and Chinese cabbage salad. Dinner: two boiled potatoes, three fresh cucumbers and a piece of white cheese. afternoon tea: fruit platter of banana, grapefruit and kiwi. Dinner: 100 g boiled buckwheat and 110 g grilled flounder.
Saturday	Breakfast: a cup of green tea without sugar and a salad of carrots and apples. Dinner: eat 200 g of turkey baked with tomato and cheese. afternoon tea: a piece of cottage cheese casserole. Dinner: eat 210 g of vegetable stew, which is prepared without salt and without spices.
Sunday	Breakfast: a cup of green tea, bread with jam and a handful of dried fruits. Dinner: 200 ml vegetable soup and a bowl of asparagus bean salad. afternoon tea: egg white omelet. Dinner: noodles with Chinese cabbage.

Recipes for a balanced diet

Healthy syrniki

Cottage cheese 3% fat 250 g
Chicken egg 1 pc.
Honey two teaspoons
Dates 3 pcs.
Semolina 60 g

Cooking:

Cottage cheese combine with semolina, egg and the resulting mass is thoroughly mixed.
Wash the dates, remove the pit from them and cut the dried fruits into small pieces, which are then sent to the dough for cheesecakes.
At the end, honey is added, and the mass is mixed again.
Sprinkle some flour on a separate plate. Dense cakes are formed from the resulting dough, which are then laid out on a baking sheet, previously covered with parchment paper. Cheesecakes are baked for half an hour at 180 degrees.

Vegetable platter with cod

Cod fillet 200 g
One medium zucchini
Bulgarian pepper 1 pc.
Carrot 1 pc.
Cauliflower 150 g
Tomato paste 1 tbsp

Cooking:

First you need to peel the carrot, grate it and put it in a preheated pan (it is better to use dishes with a deep bottom), which is generously greased with olive oil.
Peppers and zucchini are cut into pieces and also sent to the pan.
Cauliflower is boiled in lightly salted water for about seven minutes, after which it is added to the rest of the vegetables.
At the very end, cod, cut into pieces, is added to the stew. And the whole mass is seasoned with a tablespoon of natural tomato paste.

Omelet with vegetables

Ingredients:

Chicken eggs 3 pcs.
Tomato 1 pc.
Bulgarian pepper 1 pc.
Milk 50 ml

Cooking:

In a separate container, you need to beat the eggs with milk and leave this mass aside.
A frying pan, slightly greased with sunflower oil, needs to be heated and lightly fry the pre-cut tomatoes and bell peppers on it.
When the vegetables are covered with a beautiful crust, they must be poured with an egg-milk mixture.
The stove is turned off, the pan is covered with a lid, and the omelet in this state still languishes for about nine minutes, after which it can be eaten.

Broccoli cream soup

Ingredients:

Carrot 1 pc.
Potato 1 pc.
Broccoli 300 g
Processed cheese 30 g

Cooking:

Peeled potatoes and carrots are boiled in a pot of water, to which broccoli is added a little later.
When the vegetables are ready, the liquid practically drains, and processed cheese is sent to the pan. The soup is cooked over low heat for another five minutes.
The finished soup is whipped with a blender. If it turns out too thick, then it can be slightly diluted with broth or cream.

Cottage cheese casserole

Ingredients:

Zero fat cottage cheese 200 g
Rye flour two tablespoons
Chicken egg 1 pc.
One medium sized banana