Optimal menu. Proper nutrition menu. Principles of proper nutrition to lose weight

For maximum results in losing weight, you need to use, when compiling a daily menu, recipes proper nutrition for weight loss. A balanced diet will help to improve metabolism, get rid of extra pounds and gain the desired size. All that is needed for this is to be able to combine products with each other and know their properties. Recipes for weight loss are built taking into account the calorie content of products.

Basic principles of proper nutrition

The diet of any diet for weight loss is based on a combination of foods that help get rid of excess weight. In addition, such nutrition systems include several basic rules, following which the effect of losing weight is achieved. These include:

recipes of all dishes should be balanced in proteins, fats and carbohydrates. In addition, it is imperative to add fiber and foods containing vitamins and minerals to recipes, necessary for the body to maintain life;
You need to watch your portion sizes. It is necessary to be guided by the rule “less is better, but more often” - reducing the size of portions, but increasing the frequency of meals;
every person adhering to the principles of proper nutrition and striving for weight loss should at least approximately be able to calculate the energy value of recipes;
you can't skip breakfast. Even if the body does not experience a feeling of hunger, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before the first meal, you need to drink a glass of warm water - this will start the metabolic process. To diversify breakfast, there are many recipes for weight loss;
Harmful foods should be excluded from the daily diet to the maximum. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic drinks. Their use significantly slows down the process of losing weight;
if it is difficult for the body to adapt to a diet consisting only of recipes prepared without added sugar, then it is better to replace such menu components useful analogues: sweets can be made from dried fruits and nuts, cookies can be baked from oatmeal according to home recipe, and sugar in tea can be replaced with honey;
It's best to purchase prescription products from reputable manufacturers who don't grow or manufacture them with various chemicals and hormones. Especially, this applies to meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
it is also best to minimize the use of salt in weight loss recipes, as it contributes to the accumulation of fluid and can provoke swelling. Recipes for proper nutrition for weight loss should contain a very small amount of salt;
in addition to recipes for weight loss, the PP menu should consist of a daily intake of at least 2 liters of liquid;
chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Food table for recipes

To make recipes for proper nutrition on your own, you can be guided by the following table, which lists allowed and prohibited products for weight loss

How to plan your diet for weight loss

Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this daily routine:

in the process of losing weight, in no case should you skip breakfast;
you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fats. To avoid this, you need to use snack recipes for weight loss;
all recipes for proper nutrition for weight loss should be balanced in composition;
you need to eat measuredly - in small portions, but often;
it is necessary to plan the day in advance so as to include physical activity in it, but combine them with meals - so as not to exercise on a full stomach and not to eat heavily after a workout;
when urgent need eat one of the forbidden foods, it is better to do it, but keep yourself in control.

Recipes for proper nutrition

It is easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be a great example of a healthy diet and lead to weight loss.

Recipe: Pasta with Vegetables and Chicken

Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not peel off the skin from the vegetable), add green beans and broccoli to it. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Cut the chicken breast into small pieces, add to the vegetables. Once cooked, vegetables and chicken can be tossed with pasta or served separately.

Recipe: Fish with White Sauce

This recipe for weight loss is good because the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of tablespoons of sour cream (with a low percentage of fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoonful of mustard.

cook fish: for this, you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), free from skin and bones, pour a little lemon juice, put on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.

Recipe: Stuffed Zucchini

Small zucchini (the smaller the better) cut in half lengthwise, get the pulp out of them. Grate some cheese first. Add it to the pulp of the zucchini, seasoning with garlic and a mixture of Provence herbs. Fill each of the halves with the resulting mixture. Cut the cherry tomatoes into 2 parts and put into the “boats” along the entire length. Top with finely chopped parsley, cilantro or onion.

Tip: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you not to add salt to the dish, contributing to weight loss.

Recipe: couscous with vegetables and fish

Couscous is a cereal that helps to normalize the salt balance in the body, significantly lowers cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify the usual diet for weight loss. Couscous can be cooked in a double boiler or boiled in water. It takes only 5 minutes. Any stewed vegetables can be added to cooked cereals, but it is best combined with young green peas, carrots, onions and bell pepper. You can eat couscous as a side dish with grilled or oven-baked red fish.

Salad for weight loss from vegetables with beans

Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Dress the salad with 1/3 wine vinegar (optional: you can add finely chopped onion previously marinated in vinegar) or lemon juice, pepper.

Tip: in salad recipes for weight loss, it is better not to use canned beans, corn or peas, but to prepare a dish from fresh ingredients - boil the beans, replace the baked or frozen corn, and also take fresh or frozen peas.

Shawarma for weight loss

This recipe is suitable for those who want to lose weight without denying themselves their usual food. As a pita bread, it is better to take a tortilla made from whole grain flour. You can also cook it yourself. Instead of mayonnaise, grease pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without monosodium glutamate). Sliced chicken stewed in soy sauce. Put the sauce in the center of the cake, fresh cucumber(rings), avocado (thin slices), chicken, lettuce, add pomegranate seeds. Wrap in envelopes or rolls.

Recipe for weight loss: Stuffed champignons

This recipe can be a substitute for pizza with proper nutrition and weight loss. Mushrooms are better to take more. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them the broccoli, disassembled into inflorescences, bell pepper in cubes and tomato in cubes. Stuff mushroom caps with this mixture, sprinkle with cheese on top. Bake in the oven.

Vegetable salad

This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.

An approximate diet of proper nutrition for weight loss for every day

In order to learn how to control your diet over time, without calculating the calorie content of dishes each time, you can start by keeping a proper nutrition diary in which you write down all the foods you eat per day. This contributes to the analysis of food eaten, weight loss and will allow you to make recipes for dishes on your own without difficulty in the future. To get started, you can use the approximate daily menu of proper nutrition:

	Breakfast	Dinner	Dinner	Snacks (distribute all day)	Beverages
1	Oatmeal on the water	Chicken breast stewed with vegetables. As a garnish - durum wheat pasta	Vegetable ragout with pieces of soy meat	50 g dried fruits; bread sandwich with a piece of red fish and avocado	Non-carbonated water; green tea; herbal tea; sugar free coffee; natural vegetable and fruit juices.
2	Cucumber salad with tomatoes and herbs. Whole grain bread sandwich with tomato wedge, mozzarella slice and herbs	Broccoli, cheese and egg casserole.	Brown rice with squid (or other seafood)	1 apple; whole grain bread sandwich with curd cheese (or cottage cheese) and herbs
3	Buckwheat porridge on the water	Vegetable soup with a slice of black bread	A small piece of boiled beef and stewed zucchini with eggplant	50 gr of any nuts; a glass of kefir (you can add a small spoonful of honey)
4	Cottage cheese (low fat) with sour cream or fruit	Chicken with buckwheat. Groats can be varied with carrots and onions	Egg omelette with vegetables (broccoli, tomatoes, onions, bell peppers)	Oatmeal cookies (no sugar) a handful of dried fruit
5	Fruit salad dressed with natural yoghurt	Rice cream soup with vegetables	Cheese casserole. Fresh cabbage and carrot salad	A glass of kefir; 1 apple
6	Millet porridge on the water	Vegetable casserole (zucchini, tomato, carrot, eggplant, egg)	A piece of boiled white fish with brown rice	Rice bread sandwich with salted trout and cucumber slice
7	Rice porridge on the water	Omelette with a piece of baked chicken	Salad of fresh beets, cabbage and carrots and a piece of boiled beef	A glass of kefir; a handful of nuts

Approximate diet for weight loss for a week

Proper nutrition recipes should include dishes that take into account the characteristics of the body, while promoting weight loss:

For breakfast, it is better to eat food that will give the body enough energy for the whole day. The most useful breakfast is cereals cooked on water. To useful cereals include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a black bread sandwich with cheese or a slice of lightly salted fish.
Lunch should be a balanced intake of proteins, fats and carbohydrates. Vegetable, fish or chicken soups can be the best solution. Days of liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
For dinner, you should eat to take into account recipes that are easier for the body to eat. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to weight loss success.
As a snack drink a couple of glasses of low-fat kefir a day. Also, fruits (in reasonable quantities), nuts and dried fruits will be an excellent solution.
Adhering to proper nutrition, you can arrange weekly or 1 time in 2 weeks fasting days.

Approximate diet for weight loss for a month

When making a healthy nutrition plan for a month, you need to stick to general rules that form the daily diet. The recipes are the same, they are based on a combination of healthy products. The main thing to remember is that the result does not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case, a slender figure will cease to be a dream, but will become a real reality. There is another useful tip that often helps to lose weight no less than recipes. healthy meals: Go grocery shopping on a full stomach.

Right snack options

These meals are equally important in the preparation of proper nutrition in an effort to lose weight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little - a small handful is enough. Also recipes proper snacks may consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are supplemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All of these ingredients can be used individually or combined to create delicious slimming sandwich recipes. A glass of kefir contributes to the normalization of metabolism, so you should also pay attention to it. Such recipes do not require a lot of time to prepare them, but they can keep you from eating junk food.

Compliance with all the principles and conditions of proper nutrition with the help of weight loss recipes, combined with active physical activity, will be the solution in the fight against excess weight. At the same time, it is important to be patient and confidently go to the intended goal.

Basic principles of proper nutrition

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

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

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

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

Healthy breakfast for slim figure №1

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

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

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

Healthy breakfast for a slim figure №2

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

Healthy breakfast for a slim figure No. 3

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

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

Healthy breakfast for a slim figure No. 4

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

Healthy breakfast for a slim figure number 5

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

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

Healthy breakfast for a slim figure No. 6

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

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

Healthy breakfast for a slim figure No. 7

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

Healthy breakfast for a slim figure No. 8

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

Healthy breakfast for a slim figure No. 9

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

Healthy breakfast for a slim figure No. 10

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Egg based breakfast recipes

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

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

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

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

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

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

Microwave Breakfast Recipes

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

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

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

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

Breakfast Recipes with the Magic Blender

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

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

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

Fruit Breakfast Recipes

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

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

Recipes for a simple and quick breakfast

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

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

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

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

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

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

Cottage cheese recipes

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

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

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

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

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

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

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

lunches:

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

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

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

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

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

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

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

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

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

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

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

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

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

Dinners:
Healthy foods for dinner

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

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

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

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

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

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

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

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

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

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

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

Have you ever heard the expression that humanity is digging its own grave with a spoon and fork? As gloomy as it sounds, the statistics of recent decades show that about a third of the population the globe is obese, and in the blood 45% modern people elevated cholesterol levels were noted.

Diseases of the cardiovascular system, gastrointestinal tract, hormonal metabolism disorders, kidney and liver function - all these are the consequences of an unhealthy lifestyle and malnutrition.

The most common errors in eating behavior our contemporaries:

Refusal of breakfast.
The habit of snacking on the go.
Dry food.
Fast food consumption.
Use of harmful additives.
Refusal of water.
Voluntary fasting (fraught with breakdowns).
"Eating" a bad mood.

Look video - proper nutrition, the worst mistakes:

In order to correct the situation, it is never too late to change your eating habits and switch to proper nutrition.

What kind of food can be considered correct?

What are the principles of good nutrition?

In addition to lunch, breakfast and dinner, it is advisable to include two intermediate meals in your diet: second breakfast and afternoon snack.

Fermented milk products are suitable for a second breakfast: yogurt, cottage cheese and kefir, as well as light vegetable salads. You can eat a handful of dried fruit, a small amount of nuts, or snack on fresh fruit.
A good lunch option is a combination of proteins (in the form of meat, poultry, or fish), vegetables, and complex carbohydrates.
For an afternoon snack, you can use the same products as for the first snack. You can drink a glass of tea with a sandwich or a cup of cocoa with a couple of pancakes.

In the dinner menu, it is best to include dishes containing a large amount of proteins that can break down fats, so you can give preference to cottage cheese, fish and lean meats.

Proper nutrition should be combined with compliance with the drinking regime, according to which you should drink at least one and a half liters of clean drinking water daily.

In the morning it is very useful to drink 200 ml of water on an empty stomach: this will prepare the intestines for the day ahead.
Intermediate meals should be healthy: instead of a high-calorie bun, it is better to eat a couple of whole grain breads, and instead of sweets, a handful of dried fruits.
A balanced menu should take into account the age and physiological needs of a person.

Nutritionists advise planning a menu in advance for the week ahead, as this allows you not only to adhere to proper nutrition, but also helps to achieve significant savings in time and material resources.

Sample menu of proper nutrition for a week for a teenager

The body of adolescents (boys or girls aged 12 to 17) is in a state of active formation and development, so strict diets can cause irreparable harm to their health. Fasting days are also unacceptable. How can you help teenagers who are overweight?

Principles of proper nutrition for teenagers:

With a tendency to obesity, the menu of proper teenage nutrition should include dishes with reduced content calories, so that the food received will be completely processed into energy, without being deposited in problem areas in the form of excess fat. The reduction in the total calorie intake of an overweight teenager can be no more than 20%.

When compiling a menu for a week, it should be borne in mind that carbohydrates should account for about half of the total calorie intake. The remaining half is equally divided between fats and proteins.

A complete breakfast for a teenager should consist of a protein or carbohydrate product with a side dish of fresh fruits or vegetables and a hot drink. Since the metabolism is activated during the breakfast process, the calories received during it will be completely consumed during the day.
If porridge is served for breakfast for a teenager, it is most useful to cook it either in water or in milk half diluted with water. Instead of sugar, you can use dried fruit or pieces of fresh fruit. The most useful are buckwheat and oatmeal.
Lunch is always the main meal of the day. It must certainly be freshly prepared and consisting of two courses, since soups are a very important and indispensable component of a teenage diet.
As an afternoon snack, a teenager can be offered a sour-milk drink with a bun, fruit, a light salad, a glass of fruit juice.
It is preferable to make dinner light by including a dish consisting of a vegetable side dish and a protein product (fish or meat).

The daily calorie intake of teenage girls should be within the framework of 2500 calories, teenage boys need 2700 calories. The nutritional content of meals for children who are actively involved in sports should be increased by 20%.

The teenage menu for a week should include dishes prepared by boiling, stewing and baking.
When planning a teenage diet for a week, it is worth considering that teenagers who experience weight problems should give up regular bread, replacing it with protein or bran.

And now is the time to move from talking about the principles of rational nutrition to a menu of a balanced diet for adolescents with unstable weight for a week.

Monday

Breakfast: a small portion of 5% cottage cheese with pieces of fruit, a protein omelette (with ham, salmon or cheese), a glass of tea with milk. Serving size - 100-150 g.
Dinner: vegetable soup with broccoli, chicken fillet cutlet (weighing 150 g), 200 ml of vegetable juice.
afternoon tea: 250 ml fruit juice, low-fat cheese sandwich.
Dinner: vegetable salad (from green onions, fresh cucumbers and sweet corn, seasoned with olive oil) with a piece of boiled fish, green tea.

Tuesday

Breakfast: 150 g beef goulash, buckwheat garnish, a glass of herbal tea.
Dinner: vegetarian soup, stewed vegetables, one fresh cucumber, 250 ml dried fruit compote.
afternoon tea: a salad of your favorite fruits with yogurt dressing.
Dinner: 200 g of oatmeal boiled in diluted milk, a glass of black tea.

Wednesday

Breakfast: a couple of sandwiches with pieces of boiled meat and lettuce, two fresh tomatoes, a glass of green tea.
Dinner: chicken noodle soup, boiled chicken leg, salad white cabbage and carrots, 200 ml of vegetable juice.
afternoon tea: hard-boiled eggs (two pieces), a glass of black tea sweetened with honey.
Dinner: cottage cheese and pear casserole, a glass of milk.

Thursday

Breakfast: stewed vegetables with a piece of boiled chicken breast, coffee drink with milk.
Dinner: fresh mushroom soup, mashed potatoes, A glass of tomato juice.
afternoon tea: 200 ml drinking yoghurt with a bun.
Dinner: dairy buckwheat, slice of cheese, toast, black tea.

Friday

Breakfast: cottage cheese and fruit casserole, a glass of kefir.
Dinner: soup "Kharcho", a piece of boiled fish, 200 ml of carrot juice.
afternoon tea: a glass of low-fat yogurt, a sandwich with a piece of cheese.
Dinner: 200 g milk oatmeal, black tea with honey.

Saturday

afternoon tea: 150 g 5% cottage cheese.
Dinner: soft-boiled egg, fresh tomato and canned corn salad, herbal tea.

Sunday

Breakfast: a piece of stewed chicken breast with a side dish of vegetables, coffee with milk.
Dinner: mushroom soup, mashed potatoes, a glass of tomato juice.
afternoon tea: 200 ml drinking yogurt, bran flour bun.
Dinner: milk buckwheat porridge, toast with a slice of cheese, black tea.

This diet plan for a week will help teenagers not only get rid of a few kilograms overweight, but it will also allow them not to experience a painful feeling of hunger, because in addition to a four-time meal, it allows the possibility of fruit snacks (only bananas and grapes are not welcome).

A sample menu of proper nutrition for a week for the whole family

Why do you need to make a menu for the week?

By clearly planning our diet for the days of the week, we make it easier for ourselves to prepare dishes by choosing them from a list.
A pre-compiled menu allows us to choose the days when the hostess has the opportunity to prepare the necessary dish.
Another advantage of the weekly menu is cost savings, since we buy only the necessary products, and in the quantity we need, while at the same time providing for the purchase of alternative healthy products used for snacks (dried fruits, sour-milk products, fresh vegetables and fruits).

Let's get acquainted with the menu of proper nutrition for the week.

This diet is designed for one person, subject to a five-time meal. In accordance with the number of members in the family, this layout is multiplied by the required number of servings.