Healthy food menu for the week. Healthy food for the week. The basis of proper nutrition


I have made healthy eating my way of life. I control my diet using a technique such as compiling a menu for the week.

I managed to prove to myself that healthy food is tasty and inexpensive. In conditions of limited financial opportunities, I developed my own healthy eating rules based on well-known ones.

So that the transition to a healthy diet does not become a torment, first I made a list of dishes that I usually cook. Deleted from it dishes that do not correspond to the principles of healthy eating. After studying the calorie tables and prices in stores, I made a list of useful inexpensive products. Found new recipes. I did not want to give up some of my favorite dishes, I began to cook them so that they fit the definition of a healthy diet.

Healthy eating rules

  • Diversity. healthy eating must be balanced.
  • At least a third of the daily diet should be vegetables. I bring salads, vegetable soups, stews into each.
  • Follow a healthy diet. My menu for the week includes three meals a day.
  • Minimize the amount of animal fat in your diet. For a complete healthy diet, only fish fat. I completely gave up butter and butter. True, I do not go to extremes and do not remove the skin from chicken. I rarely cook fatty pork. I fry all the brownies in vegetable oil.
  • Reduce carbohydrate intake. In my menu there is no pasta, pastry, confectionery. If the body persistently requires sweets, I can eat a little marmalade or marshmallows. Since the menu for the week includes sweet breakfasts, this rarely happens.
  • Proteins are important! Fish, meat, poultry should make up a third of the diet. I try to include them on the menu. Sources of vegetable proteins are mushrooms, nuts, legumes.
  • Ban on harmful products . Sweet soda, cakes, muffins, sausage, I excluded from the diet.

It is worth remembering that the need for calories depends on the ambient temperature. I make the menu according to the season. AT hot weather I reduce the calorie content of meals.

In the fall, my menu was:

Day of the week meal First Second Dessert
Mon morning
day Vegetable soup Poached fish with green peas
evening Mushroom soup Fresh tomato salad and homemade boiled pork
WT morning Cheesecakes with jam
day Pea soup Boiled chicken with beetroot salad with garlic
evening Soup with rice and meatballs Fish stew with vegetables in tomato sauce.
SR morning sweet omelette
day Vegetable soup with beef broth Stewed beef liver with carrots and paprika.
evening Rassolnik Meatloaf baked with boiled potatoes
Thu morning Natural cottage cheese with kefir and sugar
day Chicken broth with potatoes Meatballs with sauerkraut and boiled potatoes
evening Mushroom soup with beans Fish cakes with rice and canned salad"Vegetable mix"
Fri morning Sweet cottage cheese casserole
day Lenten borscht Vegetable stew with pork
evening ear Vegetable stew with chicken liver
Sat morning
day Beef broth with potatoes Stuffed squid with vegetables
evening Vegetable soup Meatballs with potatoes
Sun morning Krupenik
day Solyanka Boiled chicken with fresh cabbage salad
evening Vegetable soup cabbage rolls

Due to lack of time, it happens that I cook one soup for the whole day or only the second. This menu for the week did not include dishes that cannot be called inexpensive, as well as those that take a long time to prepare. Dishes such as stuffed fish, baked meat pockets, liver pancakes appear on my holiday menu.

In the morning you need to have a sweet breakfast - glucose is needed for normal operation nervous system. According to the rules of a healthy diet, porridge is supposed to be breakfast. However, I had to replace almost all cereals with cottage cheese because of the high calorie content. Natural cottage cheese, sold by weight - inexpensive, has short term storage, which indicates the absence of preservatives. In addition, breakfast includes sweet omelettes, casseroles, cheesecakes, cottage cheese pies.

For morning and daytime intake food, I always add broths, soups to the menu for the week - it's inexpensive, satisfying, healthy. They can be made low-calorie, suitable for my healthy eating option, if cooked on the bone. Lean borscht, cooked without meat - vegetable oil is used as fat, on which sautéing is fried.

I try to cook the second dishes without frying. I lower, that is, boil in a small amount of water, steam, bake in the oven.

Desserts, except for breakfast, I do not plan and do not include them in the menu for the week. But at home there is always fresh fruit. In winter I buy dried apricots, prunes, raisins, lemons, tangerines, winter varieties of apples.

Problems of healthy eating

Often the transition to a healthy diet is difficult. What's stopping you from doing it?

  1. Habits. It is difficult to switch to a healthy diet right away - the body requires the usual excesses: fried potatoes, cake, sausages. The human body lives by habits, so giving up a bad habit and acquiring a good habit requires control from the mind. To smoothly switch to a healthy diet, the body will have to deceive: if you want to eat enough - you need to eat, but - with a salad or boiled fish.
  2. Job. It is not always possible to maintain a healthy diet due to work schedules. But in the menu for the week it is worth making all the planned meals. You need to try to solve the issue of healthy eating: find an inexpensive cafe near the place of work, take lunch with you. As an option: you can buy inexpensive products at the nearest store. Then you will have to make breakfast the main meal on the menu, and have snacks for lunch. According to the rules of a healthy diet, it is advisable to adhere to such a regimen on weekends. The body will not be able to explain why for five days in a row it gets kefir and an apple during the day, and for the next two days - a hearty lunch. This disruption of routine can negate much of the benefit of a healthy diet. But, getting used to a certain regimen, the body begins to work like clockwork.

They say not to eat after 6pm. Nature conceived differently - after eating, the body wants to rest, inhibition processes are activated in the brain, blood rushes to the gastrointestinal tract. Eating 2 hours before bedtime is completely allowed by the rules of a healthy diet.

  • Finance. Many people think that healthy food is too expensive and tasteless. Here is a small list of delicious, healthy and inexpensive dishes and products that are always on my menu for the week:
    • Instead of sausage: homemade boiled pork and boiled pork or beef heart. These relatively inexpensive cold snacks are very easy to prepare and meet the requirements of a healthy diet.
    • Instead of cheese. Inexpensive fat-free cottage cheese, inexpensive low-fat sour cream, kefir.
    • Inexpensive fish and seafood. Fatty sea fish is, from inexpensive varieties, herring, herring, blue catfish. Mackerel, pollock, limonella are inexpensive and low-fat varieties. Among seafood, the most inexpensive is squid.
    • Vegetables. According to the rules of healthy eating, the share of vegetables is one third. During the summer, I buy inexpensive seasonal vegetables for daily cooking and canning. In autumn I buy inexpensive potatoes, carrots, beets. AT winter period dried beans appear on the menu, inexpensive sauerkraut, home canned food. A tasty side dish is obtained from inexpensive frozen vegetables sold in stores, if you add fresh cabbage, green peas, beans and inexpensive tomato sauce during the stewing process.
    • Mayonnaise. Instead of store-bought mayonnaise, I occasionally make homemade mayonnaise. Its recipe is simple, and it turns out it is inexpensive.

Proper nutrition- this is a whole set of rules and recommendations, subject to which you can increase efficiency, even out metabolism, reset excess weight and improve health.

The main thing in the article

The main aspect of a healthy lifestyle is proper nutrition

By eating right, you take care of your body for years to come, because with a stable menu of “good” foods, the metabolism works like clockwork. Also, proper nutrition is a panacea for almost all diseases:

Proper nutrition, in addition to disease prevention, gives the body a feeling of lightness, you will no longer remember excess weight, forget about swelling and morning bags under the eyes.

To switch to proper nutrition, it is necessary to prepare the body: the rejection of light carbohydrates and heavy fats is gradual. You should also draw up a balanced menu, which will contain the daily intake of proteins, fats and carbohydrates, and the chemical composition of the diet will meet the needs of your body.

Basic rules of healthy eating

There are 10 rules of healthy eating, which are as follows:

  • Varied food daily. You can not eat only apples or meat, your diet should contain products of plant and animal origin. Also in the chemical composition of heavy carbohydrates, fats, fiber and protein.
  • Diet calories. Reduce the calorie content of the diet by eliminating animal fats and light carbohydrates from it - this White bread, flour products, and it is better to replace sugar with honey.
  • Fractional nutrition. You have 5 meals a day, the last 3-4 hours before bedtime. Enter the mode, eat at the same time, spending 15-20 minutes of time.
  • Say "No!" snacks and dry meals. Snacking is the main enemy slim figure, and it is better to stock up on a handful of hazelnuts than sweets. And once a day it is worth eating a liquid dish in meat or vegetable broth.
  • Vegetables and fruits. Eating vegetables and fruits with skin on, you fill your body with fiber, vitamins and minerals that improve digestion.

  • Water. Observe the drinking regime, drinking 2.5 liters of free fluid per day.
  • Protein for breakfast and lunch, for dinner - fish or vegetables. Protein is perfectly digested in the morning, and it is better to have dinner with something light, not forgetting a bowl of vegetables. A bowl of vegetables is vegetable salads at every meal, carrots, beets and cabbage are especially useful.
  • Unloading days. One unloading day a week will be enough, but in no case do not starve. Choose 1 product, for example, kefir, buckwheat porridge or apples, and eat it throughout the day. Fasting day helps to cleanse the body of toxins.
  • Movement. Try to move more, because your diet now contains a lot of protein, and it is the "bricks" for building muscle mass.
  • Replacing food and avoiding alcohol. Proper nutrition is in no way combined with alcohol, so the latter is forever excluded from the diet. And the replacement of products will help you replace your favorite sweets or dishes with similar ones, but less high-calorie and more healthy.

Healthy eating for weight loss: basic principles and menu

When planning a proper nutrition menu, it is necessary to paint the norms of proteins, fats and carbohydrates for each day.

The diet is based on the daily need of the body in calories, taking into account the need to reduce weight. You can calculate the rate using an online calculator. Usually, we subtract 500 kcal from the 1800 kcal recommended for women, reducing them by a third.

The basic menu looks like this:

Breakfast at 7.00–8.30: 1 course, fruit and tea

  • Porridges boiled on water with butter, nuts, dried fruits. Porridge is a source of fiber, it will energize the body and start the metabolism.
  • Cottage cheese, curdled milk or kefir, which contains animal protein.
  • Tea without sugar and 1 fruit. The fruit will “give” light carbohydrates to the body, and tea will help them digest.
  • Second breakfast at 11.00: 1 apple, natural fruit jelly or 200 ml of fermented baked milk.

Lunch at 13.00: first and second courses with garnish, juice

The first dish is recommended to cook on vegetable or meat broth. If the second dish is fish with vegetables, then the first dish is vegetarian borscht or soup with beans. After dinner, drink a glass of fruit juice made from unsweetened apples and berries.

Afternoon snack between lunch and dinner: in between you can drink a glass fermented milk drink, eat a handful of nuts or fruit.

Dinner at 18.00: meat, side dish, unsweetened tea and dessert

For dinner, a light dish is suitable - it can be fish with stewed vegetables, tea and biscuits. Another menu option consists of porridge, a piece of chicken breast and juice.

Healthy food for children and teenagers

A healthy diet for a child under 16 should consist of 4 meals, and the results daily allowance Calories are divided according to the following scheme:

  • Breakfast - 25%.
  • Lunch - 40%.
  • Snack - 10%.
  • Dinner - 25%.

The chemical composition of a healthy diet calculated by the body weight of the child. For 1 kg of weight you need:

  • 2 g of protein, of which 50% vegetable and 50% animal origin.
  • 15 g of carbohydrates.
  • 50 ml of pure liquid. The need for water in children is higher than in adults. Therefore, offer your child teas, compotes, juices and decoctions.
  • Regardless of the weight, the menus are enriched with 100 g of fats, of which 30% are animals, and the rest are vegetable.

Daily healthy eating program

Of course, if you are on a strict diet, your strength of mind is tempered, not your health. But with proper nutrition, endurance and composure are necessary - the regime becomes an important part of your life.

The healthy eating program does not have significant restrictions, but dictates certain conditions, for example, the rejection of purchased ready-made food. It is worth coming to proper nutrition gradually, adjusting your menu from day to day.

If you suddenly stop eating, then give the body a signal, and it will begin to actively store fat. There is not enough food, you need to save yourself! And the gradual rejection of light carbohydrates and flour products will help reconfigure the body in the right way.

Remember that proper nutrition is food without a crispy crust, fried in a lot of oil. Meat, fish, vegetables and dietary desserts can be steamed, baked or stewed.

Regardless of your goal - losing weight or restoring health - the basic diet consists of 5 groups of must-have foods:

  1. Vegetables and fruits contain fiber, vitamins and minerals.
  2. Dairy drinks and products– protein and unique bacteria.
  3. Meat, eggs and fish- protein and omega-3.
  4. Kashi- an invaluable source of fiber.
  5. nuts- an irreplaceable source of fats.

From this basic set you can cook absolutely everything, we bring to your attention several delicious and healthy recipes.

Healthy food - recipes

Vegetables under a cheese cap in the oven

  • 1 bell pepper.
  • 1 PC. potatoes.
  • 100 g of colored tomatoes.
  • ½ half a large carrot.
  • Low fat sour cream.
  • 50 g cheese.
  • Butter.

Cut the vegetables into cubes of the same size, then grease the pot or form with oil and lay the vegetables in layers: potatoes, carrots, tomatoes and peppers, and pour sour cream on top, cheese on top of sour cream. Close the future dish with 2 layers of foil and send it to the oven 220C for 40 minutes.

Vegetarian rice with pineapple

  • 250 g boiled rice.
  • 4 pineapple rings.
  • 3 art. spoons of corn.
  • 150 g of hard cheese.
  • 80 g feta cheese for spice.

Grate the cheese, mix 40 g of feta with 80 g of hard cheese. Now take the rice and corn, the rest of the cheeses and carefully mix, adding a little salt. Cover the baking dish with foil and lay out the rice-corn mixture, and sprinkle with cheese on top and cover with a “cap” of a whole circle of pineapple. Bake in the oven 180C for 20 minutes.

Baby Babies

  • 4 squirrels.
  • 2 tsp sweetener.
  • Vanilla, lemon zest.

Whisk the whites with sugar until a firm foam forms, at the end add the zest and vanilla. Line a baking sheet with parchment paper, place the bezeshki with a spoon, put them in the oven at 110C for 1 hour. After cooking, do not pull out the dessert, let it stand in a warm oven for 20 minutes, otherwise it will fall off.

There are many dietary systems that help you lose weight. After all diet food- it's purely individual moment, it helps to lose 10 kg, but after the end of the diet, they return with friends. If you really decide to take the path of weight loss, then proper nutrition will help you. As you can see, it is not only healthy, but also very tasty!

We've all tried eat right, guided by inner feelings and stereotypes in the air rather than by a specific program. There is nothing surprising in the fact that the attempts were unsuccessful: in order to qualitatively change the diet, both willpower is required (you need not only not to consume chocolates one by one, but also cook almost every evening), and a clear guide to action. Following the recommendations of nutritionists, we have compiled a nutrition plan that will suit a person with a sedentary lifestyle and at the same time will allow you to get everything essential vitamins and nutrients.

You won’t have to starve, on the contrary: you must not forget to drink water, it’s useful to have a snack, and follow the rest of the above tips that will facilitate the transition to a new regimen. In general, you just have to buy groceries for the week ahead (the list with everything you need for one person is to the right of this paragraph) and don't be lazy to cook food with you. We are sure that with such a varied, satisfying and at the same time concise menu, the chances of improving the diet and acquiring healthy eating habits will increase significantly.

Monday

Daily grocery list:

muesli without sugar 60 g skimmed milk - 300 g canned peach halves 4 things., almond nuts - 20 pcs whole grain pita 1 PC., canned tuna in its own juice - 100 g avocado - half fruit, small cucumber - 1 PC., low fat yogurt 600 g potato - 100 g green asparagus stalks 3 pcs., arugula - 1 bunch egg - 1 PC., canned beans - 100 g celery stalk - 1 PC., red bulb - 1 PC.,
parsley - 1 bunch fresh or frozen berries - 1 glass olive oil,
balsamic vinegar

Breakfast

Pour 60 g of muesli with a glass of milk and cut into a cup 4 halves of canned peaches.

20 almonds.

Dinner

Pita with tuna

Fill 1 medium pita with 100 g of canned tuna and salad (cucumber, avocado, green peas, lettuce) with a dressing of 200 g of low-fat, unsweetened yogurt.

A glass of low-fat yogurt.

Why eat well at all? if the required amount of energy can be obtained from a few packs of chips or chocolates? The fact is that the quality of food really affects the functioning of the body: a diet poor in terms of nutrients increases the risk cardiovascular disease, diabetes, osteoporosis and other diseases that you never wish on anyone. Eating habits are formed from childhood, but they can be overcome (sometimes with the help of a nutritionist or psychotherapist): in the end, the responsibility for overeating and choosing a diet in adulthood no longer lies with parents and caregivers.

Dinner

Potato frittata

Cut 100 g of boiled potatoes and 3 stalks of green asparagus into cubes, fry together with a handful of arugula over medium heat. Pour everything with an egg mixed with milk, and when the frittata is almost ready, sprinkle it with grated cheese (30 g is enough).

bean salad

Rinse and dry 100 g of canned beans, pour into a bowl. Chop a stalk of celery, a quarter of a red onion and a bunch of parsley into it, season with oil and balsamic.

200 g unsweetened low-fat yogurt mixed with a glass of fresh or frozen berries.

Tuesday


Daily grocery list:

whole wheat bread- 2 pieces, curd cheese - 1 tbsp. l., banana - 1 pc., honey - 1 tbsp. l.,
potatoes - 50 g, frozen peas - 100 g, lemon - 1 pc., bread crumbs - 2 tbsp. l., parsley - 1 bunch, small onion - 1 pc., champignons - 50 g, mini corn
- 5-6 cobs, any seasonal fruit - 1 pc., chicken breast - 100 g, small cucumber
- 1 piece, lettuce - 1 bunch, avocado, brown sugar - 2 tsp, cinnamon stick - 1 piece,
apple - 1 pc., low-fat ice cream - 2 balls, spinach - a small bunch

Breakfast

2 whole grain toast with cream cheese and a banana with a spoonful of honey.

8 pieces of dried apricots.

Dinner

2 potato-salmon tortillas and salad

Mix 50 g of crushed boiled potatoes with a quarter cup of frozen peas, 50 g of canned salmon, a teaspoon of lemon juice, chopped parsley, onion and 2 tablespoons of bread crumbs. Form 2 cakes and fry them with a minimum of oil. For the salad, mix a handful of spinach, a few cobs of baby corn and 50 g of mushrooms.

Any seasonal fruit.

It is considered to be what to lose weight adult woman leading a sedentary lifestyle, you need at least 1200 kilocalories per day (for a man - at least 1800). If you eat less, then at first you can really lose weight, but then your metabolism will slow down. Those who want to keep fit need to eat more - but also in several meals and in small portions. The nutrition plan for Monday and the rest of the days is calculated just like this: every day the total caloric content of the diet will be 1500–1700 kcal.

Dinner

Pita with chicken and vegetables

Marinate 100 g of chicken breast in lemon juice for 20-30 minutes, and then fry it over medium heat with a small amount olive oil. Cut it up, mix it with a cucumber, a handful of green peas, a bunch of lettuce and half an avocado, and stuff it into a whole grain pita.

Ice cream and apple compote

In a saucepan with half a glass of water, add some lemon zest, a teaspoon of lemon juice, two teaspoons of brown sugar and a cinnamon stick, boil for 5 minutes and add the chopped apple. Cook for 10-15 minutes, cool and serve with 2 scoops of low-fat ice cream.

Wednesday


Daily grocery list:

whole grain cereal - 45 g, low-fat milk - 1 cup, canned peaches
- 150 g, whole grain bread - 2 pieces, low-fat ham - 65 g, cheese - 40 g, tomato - 1 pc., cucumber - 1 pc., spinach - 1 bunch, whole grain bread - 2 pcs., curd cheese - 1 tbsp . l., canned corn - 100 g, canned chickpeas - 100 g, cilantro - 1 bunch, red onion
- 1 piece, low-fat yogurt - 300 g, salmon steak - 150 g, mixed vegetables - 1 cup,
berries or chopped fruit - 1 cup

Breakfast

45 whole-grain cereal with a glass of low-fat milk and 150 g canned peaches.

A glass of vegetable sticks with 50 g of hummus.

Dinner

Ham sandwich

Put 65 g of ham, 40 g of cheese, slices of tomato and cucumber and spinach on a toast of whole grain bread, cover with another of the same toast.

Two whole-grain breads with a thin layer of curd cheese and tomatoes.

Snacks are important so as not to scare the body with a hunger strike. Yes, it's hard to find healthy foods for a second breakfast or afternoon snack, but an apple or a handful of nuts between meals will kick-start your calorie needs just as your body is preparing to lower your metabolic rate to use infrequent food more slowly. Obviously, don't snack on candy bars and other simple carbohydrate-filled foods: sugar is addictive, and candy is usually fatty. By the way, any snack in this weekly menu can be replaced with the one you like: it is better to eat 40 nuts a day than to eventually swallow Mars without eating enough yogurt.

Dinner

Salmon with salad

For the salad, mix 100 g of canned corn and chickpeas, a little red onion and cilantro, season with low-fat yogurt. Grill a 150-gram salmon steak for 2 minutes on each side and serve with a salad and a handful of sautéed mixed vegetables (you can use frozen).

200 g unsweetened yogurt with a glass of berries or chopped fruit.

Thursday


Daily grocery list:

whole grain bread - 2 pcs., banana - 1 pc., low-fat milk - 2 cups, honey - 1 tbsp. l.,
almonds - 20 pcs., pumpkin squash - 150 g, canned chickpeas - 200 g, bell pepper - 2 pcs., spinach - 1 bunch, any spicy low-fat sauce - 2 tbsp. l., onion - 1 pc., tomato paste
- 100 g, low-fat minced meat - 100 g, carrots - 1 pc., celery - 1 stalk, dry spaghetti - 40 g, avocado - half of the fruit, small cucumber - 1 pc., cumin and coriander seeds, rapeseed oil, salt, pepper , lemon juice

Breakfast

2 whole grain toast with a thin layer of butter and a banana smoothie with 1 banana, a glass of milk and a tablespoon of honey.

20 almonds.

Dinner

Salad with pumpkin and chickpeas

150 g pumpkin squash cut into pieces and heated in the microwave until soft. Mix it with 200 g of canned or boiled chickpeas, bell peppers, a handful of spinach and coriander seeds and zira, season with a spicy low-fat sauce.

A glass of milk.

In addition to the correct ratio of proteins, fats and carbohydrates, the amount of pure water drunk per day is important. Nearly every process in the body can take place without water, so dehydration slows down metabolism, which affects overall well-being and productivity. In particular, when dehydrated, the body's ability to burn fat is significantly reduced, and 1.5 liters of water per day helps to effortlessly lose about two kilograms per year. By the way, if the feeling of hunger visits too often, it is worth drinking water: it is very difficult to distinguish a thirst signal from a hungry one until you drain the glass.

Dinner

Spaghetti bolognese

Fry a quarter of a small onion in rapeseed oil until transparent, add 100 g of low-fat minced meat, after 5 minutes - a handful of chopped carrots, celery and bell peppers and 100 g tomato paste. Simmer everything for 15 minutes, season with salt and pepper and add to boiled pasta (40 g dry).

vegetable salad

Made from spinach, bell pepper, peas (if any), cucumber and avocado, seasoned with oil and lemon juice.

Pair of plums caramelized with a teaspoon of sugar and drizzled over 200 g of unsweetened yogurt.

Friday


6 Japanese rolls, vegetable or with fish.

A glass of coffee or cocoa with low-fat milk.

Any seasonal fruit.

One of the main problems with a meal plan - the need to prepare everything in advance and carry around a bunch of containers. In fact, everything is not as difficult as it seems: food can be prepared in the evening, cooking two dishes will take about an hour. It doesn’t matter with containers either: in the same IKEA there are simple containers and sealed bags (a sandwich will fit just right), and there are also nice compact lunchboxes with compartments for several dishes.

This issue should be addressed in stages and slowly - in this case, you will have an excellent result that you will get without any problems. First of all, you need to make sample menu, then it is necessary to estimate the cost of all products, and then draw up the final set and proceed with the purchase. By this principle, you will solve your problem much faster, because you will perform all actions rationally.

Count on the fact that it is impossible to go to the store once and stock up for a week. Many products have the property of spoiling, these include:

  • most dairy products.
  • vegetables fruits.
  • bakery products.

How to save time in the evening?

We note right away that in our article we will not touch on breakfasts, because they are prepared quite quickly, and their volume is always smaller. As for lunches, we will not stop here either, because often we make the main meal during work. Our method will allow you to plan the evening. For example, we have meat: tonight it can be thawed and marinated, and tomorrow it can be cooked.

You will not have cases when you need to urgently run to the grocery store, because dinner and necessary components for him were prepared earlier. You will recover much more by sitting at home, and also save some money. Just prepare what you have in mind and do not sit with your head bowed in despair. Of course, you can change your menu slightly, but try not to deviate much from the diet.

How to create a balanced menu

To balanced diet entrenched in the family, you need to be able to compose it, based on the basic principles. Always pay attention to seasonality and remember what plants are on the shelves in a given period. Try to make new dishes using the same set of ingredients. See which ones your family loves the most and cook them more often. The list of favorite dishes can be written out in a separate notebook.


Things to keep in mind when compiling:

  • consider the preferences of other family members, do not forget about the family budget.
  • Look in all the cabinets and make a list of the products that are available.
  • Do not forget about guests who may suddenly appear and prepare a separate list of products and dishes for them.
  • To reduce waste a little, you can take advantage of promotional offers that are often found in supermarkets. Very often there is a chance to buy an expensive product at an affordable price. Thanks to this, the list of your dishes will be replenished, and the diet will become more diverse. Consider seasonality various products, prices for which jump a lot.

How to make a correct list?

We have prepared for you a list of products that must be included in the diet of any healthy person:


  • milk and other similar products.
  • various types of meat, seafood.
  • vegetables and fruits are a must.
  • eggs - both chicken and quail.
  • various cereals.
  • tea and coffee, various sweets.
  • use spices in the diet - they will give the dishes a special piquancy.
  • bread products.
  • have on hand conservation, with which you can cook a lot of dishes.
  • other products are for each individual.

Where and how is it more convenient to make a menu?

The easiest way is to write your diet on standard A4 sheets. Buy a folder with files for them - everything will look quite convenient and neat. One sheet will be enough to accommodate a week's diet on it. The second side can be filled with a list of products that will be needed during a particular week. Thus, after sitting for a while, you can create a menu for a long time: six months or even a year.


If you are good at electronics, you can create a menu in electronic form. In unforeseen cases, it can be quickly edited. After compiling, show the menu to your relatives, also do not forget to include favorite dishes for each of the family members in the diet. If you do everything right, you will get a very balanced menu.

Now we proceed directly to the creation and familiarization with new dishes. As we reported earlier, most people are at work at lunchtime, but we still made up full list menu, which includes 5 meals a day. We stopped in more detail at dinner.

If you cook meat broth several times a week, you can quickly prepare a delicious soup for the whole family. All you need to do is prepare the vegetables. There are many second courses that can also be made from meat or fish broth.

If you want to not only eat right, but also lose some weight, then the video below will help you with this:

Monday

  • Breakfast. Buckwheat in milk. Soft-boiled chicken egg. Coffee or tea to choose from.
  • Dinner. Vermicelli soup with chicken broth.
  • afternoon tea. Carrot salad with celery. As a dressing sunflower oil.
  • Dinner. Stuffed pepper (baked). Vegetable Salad. Fruit tea.
  • For the night. Light yogurt.

Peppers baked with vegetables


Ingredients:

  • sweet pepper 5 pcs.
  • onion 1 head.
  • celery 4 stalks.
  • hard cheese 125 g.
  • rice 100 g
  • fresh champignons 0.2 kg.
  • refined oil.
  • seasonings and salt to your taste.

Cooking:

1. We put the rice on the stove, turn off the fire a little earlier than it is completely ready.

2. In the meantime, you need to fry the onion with mushrooms. In the process, add chopped celery.

3. We wash the pepper under running water and cut it lengthwise. We remove the seeds.

4. Mix rice with vegetables, salt and add seasonings. Rice should be discarded first.

5. We put the vegetable mixture in the pepper and decorate with chopped cheese and herbs. We put it in the oven and wait until the dish is cooked.

Tomorrow: Boil more rice than the recipe says to save time.

Tuesday

  • Breakfast. Fritters on kefir. Coffee or green tea.
  • Dinner. We boiled rice yesterday, there is also chicken broth. We take a few crackers, greens and you can cook soup.
  • afternoon tea. Sweet bun and jelly.
  • Dinner. Mashed potatoes with carrots. Fish baked. Vegetable salad.
  • For the night. Fruit juice.

Mashed potatoes with vegetables


Ingredients:

  • carrot 1 pc.
  • potatoes 0.6 kg.
  • pumpkin 0.2 kg.
  • butter 70 g.
  • milk 0.2 l.
  • green onion.
  • seasonings and salt to your taste.

Cooking:

1. Remove the peel from vegetables and cut into small pieces. For this dish, you can use frozen pumpkin.

2. We put everything in a saucepan, fill it with water and salt the mixed vegetables.

3. As soon as our vegetables are cooked, you need to melt butter in warm milk.

4. Drain the broth and crush the vegetables. Pour in the milk mixture and stir. Add salt to your taste and put on the table. You can decorate the puree with green onions.

For tomorrow: Boil meat broth from fatty brisket.

Wednesday

  • Breakfast. Fried eggs with tomatoes. Cheese toast. Coffee or tea.
  • Dinner. Vegetable soup (the broth is already ready). Radish salad.
  • afternoon tea. Cottage cheese casserole.
  • Dinner. Roast chicken with potatoes. Tomato salad.
  • For the night. A glass of ryazhenka.

Roast chicken


Ingredients:

  • chicken carcass about 2 kg.
  • medium-sized potatoes - for one, 3 pcs.
  • onion 2 pcs.
  • carrots 2 pcs.
  • butter.
  • garlic 2-3 cloves.
  • seasonings, salt, freshly ground pepper to your taste.

Cooking:

1. Divide the meat into portions and place in a baking dish. We pre-lubricate it with refined oil. Add chopped onion and garlic to the mass.

2. We clean all the vegetables, cut into small pieces and fall asleep to the meat.

3. Add the necessary seasonings and salt.

4. Place the dish in the oven for 50 minutes. Readiness depends on many factors, so sometimes it will take a little more than an hour before the oven is turned off. If you add tomatoes to the roast, you get a great sauce.

For tomorrow: boil potatoes, carrots and beets, 2 pcs. everyone.

Thursday

  • Breakfast. Oatmeal with grated chocolate. Sandwiches with liver pate. Coffee or tea.
  • Dinner. Potato soup with peas. Apple with honey. Compote.
  • afternoon tea. Fruit jelly.
  • Dinner. Marinated fish (mackerel or herring). The vinaigrette.
  • For the night. Milk 1 glass.

Appetizing vinaigrette


Ingredients:

  • vegetables (potatoes, carrots, beets), which we boiled in advance.
  • green peas 1 b.
  • sauerkraut 100 g
  • barrel cucumber 3 pcs.
  • onion 1 head.
  • mustard 2 tsp
  • greenery.
  • olive oil 55 g.
  • lime (juice).

Cooking:

1. Vegetables should be cut into small cubes. Their size should approximately coincide with a pea.

2. We also chop the cabbage with cucumbers as small as possible. The salad will be more attractive if everything is cut finely and neatly.

3. Mix the mustard with olive oil and juice in advance, add the resulting sauce to the vegetables.

4.Before you put the vinaigrette on the table, be sure to decorate with herbs. Salad goes well with black bread.

For tomorrow: It is necessary to boil the broth of champignons and porcini mushrooms.

Friday

  • Breakfast. Toasts with boiled meat, tomatoes and cheese. Coffee or tea. Biscuit.
  • Dinner. Mushroom soup with herbs and noodles.
  • afternoon tea. Apple puffs. Tea.
  • Dinner. Potato casserole. Cabbage salad. The juice.
  • For the night. Yogurt.

Cabbage salad with mustard


Ingredients:

  • red cabbage 0.4 kg.
  • shallots 3 pcs.
  • greenery.
  • mayonnaise 100 g
  • mustard with grains 1 tbsp.
  • pepper and salt to your taste.

Cooking:

1. Chop the cabbage in a convenient way for you. This can be done with a grater or combine. If there is nothing at hand, then cut it into thin strips.

2. Make the sauce. Mix mayonnaise with mustard, add greens. Next, salt and sprinkle with pepper.

3. Cut the onion and pour over with boiling water. Try to cut it as thin as possible.

4. We combine the onion and cabbage, pour the sauce. We put it on the table along with the casserole.

Saturday

  • Breakfast. Cupcake is a small piece. Low fat milk - 1 cup.
  • Lunch. A few nuts.
  • Dinner. Pasta with seafood. Tomato. Water.

  • afternoon tea. Bran bun with jam. Low fat milk 1 cup.
  • Dinner. Sweet Pepper Salad. Fried fish(Grilled). Vegetable garnish.

Sunday

  • Breakfast. Omelet with sweet peppers. Low fat milk.

  • Lunch. Cottage cheese 0.2 kg. an Apple.
  • Dinner. Sandwich with tomato and cucumber.
  • afternoon tea. Several fruits (tangerines or apples).
  • Dinner. Boiled beef. Baked potatoes. Water.

The best diet is proper nutrition. It doesn't make you starve yourself. Doesn't require spending weeks on low-calorie celery and water. It even lets you indulge in some healthy goodies! And at the same time, it works better than a diet - after all, kilograms dropped correctly are no longer restored. What is the secret?

It is impossible to choose a diet that would equally suit you, your office colleague and neighbor Katya, and, moreover, act equally effectively on everyone. Everyone’s metabolism and health are different, and therefore what a friend successfully built on may turn out to be useless or even harmful for you. But a healthy diet has a huge plus: it does not force those who are losing weight into a strict diet, allowing them to think through their menu on their own. The whole task is to know how to approach this process and what rules to follow.

  • Frequent meals are almost the main condition for proper nutrition. Reviews say: three main meals and a couple of snacks per day completely relieve hunger and make it possible not to sweep everything that is found in the refrigerator into your plate in the evening.
  • Small portions. Again, to the question of the fight against appetite! If you eat 5-6 times a day, you will not have the desire to eat a pot of borscht alone and eat potatoes with mushrooms in a pan. Hunger just won't bother you.
  • Light food. Many volumes have been written about the dangers of fried, fatty and sweet foods. The first two components are completely excluded from your menu, the last - sweet - eat strictly metered. And instead of donuts with jam, choose healthy sweets.
  • Vegetables and fruits should make up the largest part of the diet. Ideally, your plate should be quartered each time. Two of them are reserved for vegetables, one for a side dish (cereals, pasta) and one more for protein.
  • Doubt what to prefer, fish or meat? Definitely choose fish.
  • Soda, chips, sausages and everything in which preservatives and flavor enhancers are present in abundance, definitely remain “overboard”. There is no benefit in this food at all, and the number of calories and harmful components that inhibit metabolism exceeds all reasonable standards.
  • Salt. The “white poison”, which causes so much controversy, is necessary for our body, therefore, it is by no means impossible to exclude it from the diet. But it is very desirable to reduce the daily rate to 5-15 g.
  • Refusal to eat before bed. By the way, more and more nutritionists agree that the notorious “6 pm” after which it was previously supposed to put aside a fork with a spoon is not entirely correct. At this time, you need to eat quite tightly for the last time of the day, but do not refuse food until the morning. Especially if you go to bed close to midnight! In this case, be sure to have a light snack 2-3 hours before bedtime.
  • Water. It should be present in your diet in the amount of 1.5-2 liters, and no less.

That's all. And don't be intimidated by the thought that the rules healthy lifestyle lives were invented for people with a steel will, and mere mortals will never pull them! The main problem of proper nutrition is to one day break the craving for bad habits and switch to new, useful ones. Taking the first step is really hard. But as soon as you decide to change and hold out for the first 3-4 weeks, the new principles will become the norm. You'll see, you just don't want to go back to the old fast food and eternal attempts to lose weight through diets.

One of the options for proper nutrition: a correct table.


Proper nutrition: menu

Although the rules healthy approach to food are simple, it can be difficult for a beginner to master them. Every now and then questions arise: “what to eat? what to cook for lunch? Do all dishes go together? If you also doubt your ability to immediately make a healthy and proper diet for weight loss, make it easy. Refer to, study articles about or use the options below.

Proper nutrition: menu for the week

Breakfast (choose one of the following dishes):

  • oatmeal, buckwheat or rice porridge with low-fat milk;
  • cottage cheese with herbs or kefir with fruits;
  • two boiled eggs or scrambled eggs with tomatoes;
  • cheesecakes baked in the oven.

  • without adding potatoes, tomato salad with green onion feathers and parsley, 200 g of boiled meat;
  • fish roll with garlic and spices, stewed vegetables;
  • onion soup, a piece of turkey stewed in tomato sauce, lettuce; fish meatballs and coleslaw; zucchini boats with meat and cheese, cooked in the oven;
  • cold tomato soup with cottage cheese and liver stewed in sour cream;
  • pumpkin porridge with rice.
  • vegetable stew with spices;
  • cottage cheese casserole with 1 tsp. jam;
  • two seafood skewers (string several shrimp, scallops and mushroom caps on skewers soaked in water, sprinkle with soy sauce and oil, salt and bake in the oven);
  • sweet salad of grated carrots, apples and a spoonful of honey;
  • fruit mix of two oranges, grapefruit and cranberries.
  • Greek salad with a few cubes of feta cheese;
  • pineapple-berry smoothie with a few slices of fresh pineapple.

Snacks choose from the following options:

  • apple (can be baked), pear, 5 plums, a large slice of watermelon or melon, a handful of berries;
  • 30-40 g of nuts or dried fruits;
  • a glass of kefir, milk or natural yogurt.

The required 2 liters of liquid should consist of: water, mineral water, green and black tea, freshly squeezed juices.

Do not forget that this is just an example of proper nutrition for every day. No one is asking you to follow it verbatim. Against! Rearranging dishes in places, removing and adding new ones, changing them based on your taste and budget, you can easily plan proper nutrition for a month, two or more. The only condition is to remember the menu planning laws that we discussed at the beginning of this article. And be sure to combine dietary changes with exercise! Only in this case the effect will be noticeable, quick and very pleasant for you.

Recipes for proper nutrition for weight loss

What do all healthy food recipes have in common? It's not hard to guess. They never or very rarely allow roasting. Do not include fatty and heavy foods. Contains a maximum of vitamins and nutrients.

And they are also very tasty. An example of this is a simple and delicious pumpkin salad, for which you will need:

  • 100 g of pumpkin;
  • apples
  • carrots;
  • lemon juice.

  • Grate all fruits and vegetables on a coarse grater, put them on a plate in layers, pour over lemon juice and eat immediately. If the idea is to feast raw pumpkin if you are in doubt, put the salad in the oven for 20-30 minutes, and then sprinkle with cinnamon and mix well. The juice that is released during the baking process will make the salad more tender.

A very interesting dish of proper nutrition is tomato soup with cottage cheese - original and slightly spicy. For it you will need:

  • 0.5 l of tomato juice;
  • 150 g of cottage cheese;
  • vegetable oil;
  • lemon juice to taste;
  • dill and parsley;
  • a third of a teaspoon of sugar;
  • black pepper, cumin;
  • salt.

Mix with a blender tomato juice with cottage cheese, sugar, salt and spices. Sprinkle with chopped herbs.


Chicken rolls with omelets look really festive and provide a feeling of satiety for a long time. And most importantly, they fully comply with the requirements of proper nutrition. The recipe will require:

  • chicken breast fillet - 2-3 pieces;
  • 2 eggs;
  • 100 g broccoli;
  • spices and salt to taste.

Beat eggs with finely chopped broccoli and spices. Pour onto a flat plate and microwave until tender (1-2 minutes). Beat the chicken breasts. Cut the omelette into portions, put on the breasts and roll up into tight rolls. Tie with a thread, put the rolls in a baking bag and sprinkle with vegetable oil. Salt, add spices and herbs. Bake for 25 minutes at 180 degrees.

Proper nutrition for men

Nature took care to make men real hunters and getters. Unlike women, to whom she assigned the role of mothers and keepers of the hearth, the stronger sex is endowed with a slightly different metabolism, has a slightly greater muscle mass and spends a little more energy every day than beautiful ladies. This means that the rules of healthy eating for men will be somewhat different.


How to make a proper diet for a man?

First. Since - we have already discussed this - your missus initially has more muscles, he needs protein to maintain them in good condition. If a woman can easily spend a day or two or a week on salads, fruits and cereals, then a man cannot do without meat. Of course, this does not mean that he cannot be a vegetarian or, say, fast! But in this case, the man’s menu should be filled with vegetable protein - nuts, fermented milk products, potatoes and mushrooms. Legumes will not interfere either, with the exception of beans and lentils, which stimulate the production of female hormones and in large quantities men do not need to.

Second. Since we are talking about hormones, which one is " calling card» stronger sex? That's right, testosterone. And proper nutrition of a man should, to the best of his ability, contribute to its development. To stay healthy and strong for many years to your husband will help:

  • meat;
  • eggs;
  • pollen as a biologically active food supplement;
  • alcohol in strictly defined doses (a glass as an aperitif before meals, if there are no contraindications).

In addition, men need:

  • zinc (apples, lemons, figs, dates, raspberries, liver, etc.);
  • selenium (nuts and pumpkin seeds);
  • phosphorus ( egg yolk, fish, bran and many other products);
  • lycopene contained in red fruits - this element protects men from prostate cancer and significantly reduces the risk of heart attacks and strokes.
  • In addition, the strong half cannot do without vitamin E.

But from soy, instant coffee and beer so beloved by men, you should stay away. All these products stimulate the reproduction of female hormones in the body, which means that they should be consumed in a dosed manner.

And finally, the third. Daily dose calories for a man, depending on how active he leads, ranges from 2400 to 3300 calories. hard physical labor and sports training allow you to gain maximum, constant sitting at the computer and the lack of sports require adherence lower bound. But all the same, the "male" norm remains higher than the "female" one. Keep this in mind if you are planning to lose weight with your husband.

An example of proper nutrition for men

  • Breakfast. 200 g of porridge with a piece of boiled meat and a cup of tea or freshly brewed coffee.
  • Snack. Toast, a piece of cheese (about 30 g), a glass of juice.
  • Dinner. A plate of any soup without potatoes, 150 g of baked or boiled fish, a serving of vegetable salad, durum wheat pasta or stewed mushrooms.
  • afternoon tea. Unsweetened natural yogurt or a couple of fruits.
  • Dinner. 200-gram pack of cottage cheese with dill, parsley and fresh cucumber.

Proper nutrition for girls

It may seem that the ladies are less fortunate. The calorie content of their daily diet is only 1700-2000 calories, moreover, upper bound only athletes are allowed to recruit! However, women's meager lunches and dinners compared to men's can be both pleasant and varied. And just like men, girls have their own secrets and nutrition and special “female” products. Take note of them so that your body does not lack the substances it needs.

Calcium. This element is always needed, and starting from the age of 50 it is simply vital. The fact is that calcium tends to be excreted from the female body during pregnancy, various ailments and simply with age, and it is very important to replenish its losses in time with the help of proper nutrition. In the diet of any lady from 15 years old and indefinitely, there should be:

  • cottage cheese;
  • milk;
  • quite exotic for our country tofu;
  • almond;
  • leafy greens.

Iron. We can safely say that the beautiful half of humanity has a complex relationship with this microelement. On the one hand, it is impossible to stay healthy without it. With another, female body monthly loses up to 100 mg of iron along with menstrual flow. And that's not all! Main female hormone estrogen actively interferes with the absorption of this desired element from products, therefore it is necessary to replenish iron stores constantly. Girls of any age need to eat liver, dried fruits (especially dried apricots, prunes, dried apricots and dried apples with pears), drink cocoa and rosehip infusions and gnaw pumpkin seeds more often.

Vitamin C improves the functioning of the nervous and immune system, is a natural antioxidant and stimulates the production of collagen. Ladies can't do without it! Contains vitamin:

  • in all citrus fruits without exception;
  • strawberries;
  • kiwi;
  • sea ​​buckthorn;
  • green and yellow pepper;
  • in the already familiar rosehip. A decoction of its dried berries is generally almost a panacea for all diseases and has very few contraindications.

Folic acid. Especially needed during pregnancy, it not only helps the unborn baby to form healthy and strong, but also participates in many metabolic processes mothers. At any time of the year, women should regularly appear on the dining table:

  • dark leafy greens - spinach, lettuce, parsley (in addition to being saturated with useful elements, they remove toxic toxins and decay products from the body);
  • broccoli;
  • White cabbage;
  • beet;
  • tomatoes;
  • avocado;
  • watermelons;
  • peaches;
  • lentils;
  • green pea;
  • beans;
  • nuts. Nuts, by the way, relieve blood vessels of cholesterol and reduce the risk of cardiovascular diseases. But carefully count the number of calories in each serving so as not to gain excess weight - almost all nuts threaten with additional kilos if consumed in moderation.

Also, girls should enrich their diet with truly “female” soy, sprouted grains and cranberry juice - a “folk” doctor that prevents diseases of the genitourinary system.

An example of proper nutrition for weight loss for women

  • Breakfast. Omelette of three proteins and one yolk, tomato, a glass of freshly squeezed fruit juice. You can drink a cup of coffee, but not instant.
  • afternoon tea. 30 g almonds and a couple of plums.
  • Dinner. Green soup with broccoli, vegetable salad with beans and turkey, tea.
  • Snack. Apple fresh or baked with dried apricots, prunes and raisins.
  • Dinner. Several boiled shrimp with a salad of diced avocado, tofu and spices.

Video: healthy foods for girls

Proper nutrition for children

To make a healthy one, you need to take into account many factors. Judge for yourself.

The child is constantly growing and developing, which means that every day he needs a fairly significant amount of calories:

  • up to 3 years - 1500;
  • up to 5 - 1800;
  • up to 8 - 2400;
  • up to 16 - 2500 or 3000.

And this is even more than what is required for an adult man who is not engaged in hard physical labor!


Children are constantly on the move, playing and running - which means they need carbohydrates to replenish energy.

Actively growing and strengthening bones - calcium is needed.

Muscles increase - protein is needed.

The brain and mental activity are developing - this is already a whole complex of vitamins and microelements.

Children's metabolism works like clockwork, so sweets do not cause such harm to health as an adult. And cholesterol, which is dangerous for moms and dads, is involved in the formation of cell membranes!

However, this, of course, does not mean that babies can eat whatever they want and in any quantities. If we are talking about a child who has already gained extra kilos - for example, due to a passion for fast food or some kind of disease - proper nutrition for weight loss should be organized as soon as possible.

  • Try to create definitions of the mode of eating, but do not build it into a cult. If the child does not want to eat this moment, do not force him to do this by all means.
  • Use the system of snacks - a kind of "fractional nutrition" for kids. An apple, baby crackers, a small box of yogurt will not kill the appetite, but will help the baby to strengthen his strength until lunch. Fruits in general can be given almost anytime and as much as you like (with the exception of cases of allergies and diathesis).

  • One meal a day should contain protein. Suitable boiled chicken breast, cutlets (preferably steamed), cottage cheese, oatmeal or pea porridge.
  • By the way, dairy products are an obligatory component of the children's menu.
  • Sweets can and should be given. But strictly dose them! It is wise to let your child eat one or two candies or a small cake after a meal. And it is even wiser to try to transfer your child to healthy sweets - honey, dried fruits, sweet fruits and berries.
  • Constantly, but without violence, teach children to drink water. By equipping your offspring with the healthy habit of drinking a few sips whenever the first signs of thirst are felt, you will do him a great service for life.

A growing organism cannot be deprived of any vitamin or microelement. But he especially needs phosphorus, magnesium, calcium, iron, sulfur, and zinc, from which the successful mental activity of the child depends. Numerous studies prove that the lack of iodine also reduces the ability of children to learn, and the lack of vitamins B, C and E worsens the situation even more.

An example of a simple healthy diet for a child

  • Breakfast. Fritters with applesauce and Apple juice or compote.

  • afternoon tea. Pear, or baby biscuits, or dried fruits soaked in fruit juice.
  • Dinner. Soup with chicken broth, 2-3 meatballs with fresh vegetable salad. Compote.
  • Snack. A sandwich made from a piece of bread and cheese.
  • Dinner. Oatmeal or rice porridge, a glass of milk, kefir or jelly.

Proper nutrition and sports

Sports and healthy food are inseparable. If they don't go hand in hand in your life, oh healthy body and a beautiful figure is not necessary to speak. Moreover, it is not enough to follow a diet or make sure that the number of calories that you consumed today is burned during training. Everything is much more complicated!

  • During sports, muscle building and growth takes place, which requires a large amount of protein obtained from various sources. This means that you can’t limit yourself to, say, cottage cheese - you will need meat, eggs, and nuts. There is also a special one that best contributes to the recruitment of muscle mass.
  • In this article, we have already mentioned that our body is best provided with carbohydrates for energy. Simple ones (sugar, honey, sweets) are best avoided, complex ones (cereals, fruits, vegetables, legumes, whole grain bread) should be included in your menu more often. Be sure to eat something carb 1-2 hours before your workout!
  • Not all beginners know this secret, but half an hour after class, you need to have a carbohydrate snack to regain vigor. It could be a banana, an energy bar, or a low-fat milkshake. And after an hour and a half, eat a full meal. It is especially important that at this time protein is on your plate, since in the first two hours after training it is absorbed as well as possible. Everything eaten will go straight to the muscles!

  • No matter how much the word “fat” scares you, the correct sports nutrition should definitely include it. Vegetable oils, nuts, seafood, sea fish and flax seeds will help you get the necessary substances without fear of getting better.
  • A quarter of all food eaten per day should be fruits and vegetables. Apart from complex carbohydrates It's also vitamins and fiber.

The correct diet depends on the sport you are passionate about. A professional bodybuilder uses one diet, a gymnast another, a runner a third ... But if you do not want to delve into the jungle of rules and regulations, build your diet based on sample menu for an athlete.

  • Breakfast. Oatmeal, 1-2 eggs.
  • Snack. Milkshake.
  • Vinaigrette with a 200-gram piece of fish or meat.
  • afternoon tea. 200 g of cottage cheese.
  • Dinner. Rice porridge with meat, 100 g of cottage cheese.
  • 1.5 hours before bedtime. Kefir or milk.

Video: how to eat to gain muscle mass?

Proper nutrition table

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