The idea of ​​taking care of your health has undoubtedly visited everyone. Repeatedly throughout our lives, we promise ourselves to go to bed earlier, exercise more, and eat right. All these plans are falling apart at incredible speed.

When it comes to food, it often seems that healthy eating is difficult to prepare and tasteless. However, if you pull yourself together and try to create a menu proper nutrition for a week, you will be surprised how varied your diet can be.

When drawing up a healthy nutrition menu for the week, you must take into account that there should be 5 meals. It is in this case that you will succeed correct mode nutrition.

Preparation healthy food will not take much time, especially if you buy a double boiler as an assistant. Usually it comes with a cookbook, making it easy to choose recipes for the week.

Treat creating a proper nutrition menu as an exciting activity, especially if you want to lose weight, because you need to decide not such simple task– choose a dish that does not contain an excessive amount of calories and that suits your taste preferences.

Creating a menu also depends on your personal schedule - last appointment There should be food no later than 2.5 hours before bedtime, but there is also a rule: do not eat after 18.00. Which of these statements is true? Eating after 6 is possible and necessary if you are used to going to bed at 11-12 o'clock.

When creating a healthy nutrition menu for the week, focus on eating cereals, vegetables and fruits. Often people go too far, excluding quite healthy ones from their diet, when proper preparation, foods such as potatoes.

Of course, you should avoid fried potatoes, and you shouldn’t get too carried away with mashed potatoes, but potatoes boiled in their skins or baked with skins in foil in the oven are healthy and needed by the body product. This is an example of the fact that any product can be useful, the main thing is to use it correctly.

IN mandatory, the menu for the week should include fish, nutritionists recommend consuming it up to 5 times a week, because it is much healthier than meat.

It is unlikely that many will switch to such a diet, but it is worth alternating fish and meat, consuming them in approximately equal quantities. Suitable fish include pike perch, hake, and cod. When compiling correct menu for the week you need to determine how much food you need.

The most difficult thing is to learn to feel the satiety of the body and avoid overeating. Our mentality is that the more you eat, the better. We have lived with these norms since childhood, so it is not easy to give them up. Learn to determine the moment when you are already full enough and can leave the table without feeling heavy. The menu should be drawn up based on this portion.

You should eat complex carbohydrates for breakfast, or rather porridge, with the exception of semolina, as well as fruits. For the next meal (first snack) kefir, cottage cheese, yogurt, and vegetables are suitable.

At lunch, combine complex carbohydrates with proteins.(fish, poultry) and vegetables. The menu for the afternoon snack (second snack) is similar to the second breakfast.

It's good to eat food for dinner, rich in proteins , they will break down fats, so meat, fish, and cottage cheese are perfect.

Sample menu for the week

Monday

Breakfast: muesli topped with yoghurt, apple (sour or sweet and sour) or pear, coffee or tea.

Lunch: cottage cheese seasoned with low-fat sour cream, a handful of dried fruits.

Dinner: vegetable soup, baked potatoes, fresh vegetable salad, goulash, juice.

Afternoon snack: fruit salad, crackers.

Dinner: boiled poultry fillet, vinaigrette, tea.

Tuesday

Breakfast: Buckwheat porridge, vegetable salad, tea.

Lunch: apple, yogurt.

Dinner: soup with cereals in vegetable broth, baked fish with a side dish of brown rice, vinaigrette, compote.

Afternoon snack: cocoa with toast and cottage cheese.

Dinner: vegetable stew, ham, tea.

Wednesday

Breakfast: oatmeal, oven-baked apple, tea with honey.

Lunch: yogurt, toast.

Dinner: fish soup, boiled veal with stewed vegetables, juice.

Afternoon snack: yogurt, cottage cheese.

Dinner: meat, brown rice, vegetable salad, tea.

Thursday

Breakfast: omelette, vegetable salad, toast, tea.

Lunch: banana, kefir.

Dinner: soup with chicken broth and vegetables, vinaigrette, grilled fish, compote.

Afternoon snack: cottage cheese with sour cream, dried fruits.

Dinner: meat with vegetables, baked in the oven, yogurt.

Friday

Breakfast: Rice porridge with dried fruits, coffee.

Lunch: biscuits with juice.

A healthy lifestyle allows people to live long and disease-free. Healthy eating is the basis for good health person. Recipes for preparing healthy dishes are not difficult, because... All the ingredients can be bought at your nearest store and in a few minutes you can prepare delicious and healthy dish. Below in the article you will learn basic recommendations and tips for balanced diet, and recipes for every day.

1. When eating, do not rush, eat at an average pace, or preferably slowly.
2. Don’t grab food on the run, but sit at the table and eat in peace.
3. You don’t need to fill your stomach so full at one time that you can’t get up from the table. Know when to stop, don’t stretch your stomach, get up from the table with a slight feeling of hunger.
4. Every day your menu should include vegetables (cucumbers, tomatoes, radishes, onions), herbs, etc. They contain fiber, and it has a beneficial effect on the digestive tract.
5. Do not cook a lot at one time, because... you will have to put food in the refrigerator for tomorrow. Fresh food is healthier for the body; it contains more vitamins and other useful substances.
6. Don't stuff your mouth full and don't swallow large pieces of food. Help your stomach, it will thank you for it. Healthy eating involves swallowing food in small quantities.
7. If you suddenly drink water during or after meals, you will dilute gastric juice, is that bad. Drink 15-20 minutes before meals, 1 glass of water 200 ml.
8. Healthy eating says that the main part of the daily menu must be eaten before lunch. In the evening or after 6 pm, try to eat foods rich in protein and fiber.
9. Try not to fuss at the table, but to be in a calm, measured state.
10. Sometimes the feeling of hunger is confused with thirst. First, we went into the kitchen or office and drank 150-200 ml of water. After 20 minutes, if you still feel hungry, then feel free to eat healthy food.
11. Give preference to natural products rather than any chemicals. Take care of yourself and your loved ones. Healthy eating every day is your choice.

Follow the principles healthy eating every day, and you will notice improvements within 5-10 days. You will feel light, there will be a lot of energy, excellent figure and mood.

Healthy and balanced menu for the week

Healthy eating means tasty and healthy. Look at the sample menu for the week and then there will be recipes for healthy dishes.

Monday

Breakfast: Omelette with herbs, oatmeal, green tea.

Lunch: Cauliflower soup. Rice with chicken fillet. Compote with black bread.

Dinner: Sliced ​​vegetables (cucumbers, tomatoes, radishes, onions). Buckwheat with steamed fish, tea with lemon.

Tuesday:

Breakfast: Baked fish with vegetables, fresh fruit juice.

Lunch: Vegetable salad, durum pasta with chicken, tea.

Dinner: Buckwheat porridge, 1 grapefruit, skim cheese with sour cream 5-10% fat.

Wednesday:

Breakfast: potatoes with mushrooms and lean meat, compote.

Lunch: Borscht with beans, chicken fillet, jelly and 1 fruit (apple, banana, orange, pear).

Dinner: Pilaf, sliced ​​vegetables, green tea with lemon.

Thursday:

Breakfast: semolina porridge with milk, tea with oatmeal cookies.

Lunch: Fresh cabbage soup, 2 oranges, chicken fillet with tea and lemon.

Dinner: Steamed meat cutlets (1-2 pieces), vegetable stew, jelly.

Friday:

Breakfast: Rolled oats porridge, glass of milk, oatmeal cookies.

Lunch: Rice with chicken, 1 cucumber and 1 tomato, tea with lemon.

Dinner: Apple pancake, low-fat yogurt, oatmeal cookies.

Saturday:

Breakfast: cornflakes no sugar with milk 0.5-1.5% fat, 1 favorite fruit.

Lunch: Borscht, lean meat, cucumber, tea with lemon.

Dinner: Buckwheat with meat, grapefruit, apricot juice.

Sunday:

Breakfast: Vegetable and herb salad, steamed fish, tea.

Lunch: 2 fruits (apple, orange), rice with chicken, a glass of milk.

Dinner: Vegetable stew, chicken cutlets, salad, black tea with lemon.

The best recipes for healthy dishes

Recipe No. 1: Light vegetable soup

• Potatoes – 260 grams.
• Carrots – 2 small pieces.
• Cauliflower – 260 grams.
• Peas (canned) – 110 grams.
• Onions (onion) – 1-2 pieces, to taste.
• Greens, salt, pepper - to taste

Recipe:

1. First you need to start preparing the vegetables. Peel the potatoes and cut them into nice cubes. Wash and peel the carrots, then cut into cool slices or chop them. You can disassemble the cabbage into inflorescences. Peel one or two onions.
2. Place the water and wait until it boils. Place chopped vegetables in water (potatoes, carrots, cabbage). Add salt to taste and optional pepper (optional). Place the whole onion in the water; when the soup is cooked, you will need to remove them from the pan. Add green peas to the soup after removing the onion.
3. Almost ready, ready to serve. Chop the dill and parsley and crumble into the soup for beauty.

Recipe No. 2: Casserole with chicken fillet and vegetables

Ingredients (based on 3 servings per day):

• Carrot – 1 piece (medium size)
• Chicken fillet – 220 grams
• Cauliflower – 380 grams
• Broccoli, salt to taste.
• For the sauce: chicken (or meat) broth - 150 grams, nutmeg, hard cheese, ground black pepper, flour, milk, low-fat cream, 2 egg yolks.

Recipe:

1. The head of cauliflower must be washed, disassembled into inflorescences and boiled a little until half cooked.
2. Add the following ingredients to the cabbage broth: broth, milk, cream, then pepper, salt, add nutmeg, add flour and cook the sauce for 4-7 minutes and stir occasionally. Whisk a couple of egg yolks and add them to the sauce, then cook to thicken in a water bath.
3. Take a baking dish and grease it well with butter (do not overdo it). Place the cooked chicken fillet there and cut into cubes, cauliflower, broccoli, carrots for beauty, cut into slices, salt to taste.
4. Pour the sauce over the whole thing and sprinkle cheese on top.
5. The final part. Place the pan in the oven for about 15 minutes and bake until nicely golden brown.

Recipe No. 3: Rice and sardine salad

Ingredients (based on 3 servings per day):

• Rice – 150 grams
• Corn and peas (canned) - half a glass each
• Cherry tomatoes – 2-5 pieces
• Sardines (canned) – 190 grams
• Cucumber, green onion, parsley
• Pepper, salt (to taste)

Recipe:

1. Cut the cucumber into cubes.
2. Divide the sardine into pieces and mix with boiled rice.
3. Nicely and finely chop the green onions and parsley.
4. Now you need to mix everything together: fish with rice, corn, peas, herbs.
5. Cut the cherry tomatoes into quarters and garnish the salad.
6. Bon appetit

Try these delicious and healthy recipes and write your review below, we are interested.

Strict diets designed to lose excess weight significantly harm the body. Avoiding certain foods and a sharp decline energy value food allow quickly, but disrupt metabolism. That is why, after returning to the usual diet, there is a rapid increase in body weight, digestive problems and systemic disruptions in the functioning of the body. In addition, long malnutrition leads to a deficiency of vital microelements and vitamins. To lose weight correctly, you must adhere to the following rules:

• Eat a varied diet. The diet must contain both proteins and fats with carbohydrates, as this will help maintain a balance of macro- and micronutrients. At the same time, the daily energy value nutrition should not exceed 1200 and 1600 kcal for women and men, respectively.
• Observe correct proportions fats, carbohydrates and proteins, while simultaneously increasing the consumption of vegetables (both fresh and thermally processed). This group of foods gives the body a lot of vitamins and fiber, which not only normalizes the functioning of the gastrointestinal tract, but also cleanses it.
• Reduce the proportion of fast carbohydrates in the daily menu to a minimum. They are the ones who ensure the growth of fatty deposits and provoke. Sugar, various desserts and sweets must be replaced with fruits.
• Limit your fat intake. It is not advisable to completely abandon them, since both plant and butter contain various valuable micronutrients. However, it is better to replace fatty meats with lean ones.
• Consume enough fermented milk products. They are rich necessary for the body calcium and contain a lot of protein, but you need to choose kefir and cottage cheese with low content fat
• Follow the regime. Rare and heavy meals lead to a slowdown in metabolism. To speed up your metabolism and activate the process, you need to eat small portions every 3-4 hours. This will also reduce the volume of the stomach and speed up the onset of the feeling of fullness.
• Reduce the amount of salt you consume. There is already enough of it in food, and excess sodium chloride leads to many diseases.
• Cook correctly. That is, completely abandon frying foods in favor of stewing and steaming.
• Avoid alcohol. Alcohol is a source of “empty” calories, especially if you combine libations with large meals.
• Drink plenty of fluids. Priority should be given to clean water, tea and coffee without sugar, as well as natural juices and berry compotes. In the latter case, sugar should be replaced with artificial sweeteners.

The listed principles must be adhered to constantly, then excess weight will quickly leave and is guaranteed not to return. Diet restrictions do not mean a complete renunciation of gastronomic pleasures. The sample menu with recipes below allows you to eat very varied and tasty.

How to plan your menu correctly

First of all, you need to pay attention to calorie content of foods. The article provides a sample weekly menu, the daily energy value of which does not exceed the recommended norm. When making your own diet, stick to the restrictions.

In addition, you need to eat enough daily different types food. A large proportion of the diet should be fruits and vegetables. They provide replenishment of the body's vitamin and mineral reserves and are rich in fiber, which gives a feeling of fullness.

Near quarters healthy daily menu is squirrels. It is optimal to use dairy products as their source, as well as lean fish and meat.

You need to eat about the same amount cereals and legumes. They saturate the body with energy because they are absorbed slowly. Besides, complex carbohydrates are not deposited under the skin as fat.

The last point is the importance of fractional meals. Sample menu for a week consists of 4 meals, however, between them it is useful to eat an apple or a small handful of dried fruits. This will prevent hunger and activate your metabolism.

Sample menu for one week with recipes

Below are several recipes for delicious and very healthy dishes for weight loss. In the event that an exact description of the finished product is not given, you need to eat the amount of food recommended by nutritionists. For porridge as a side dish or an independent dish is it 150 g, for soup – 250 ml, for fish and meat – no more than 120. You can eat about 200 ml(a glass of kefir, for example). Concerning vegetables, then they can be used practically in unlimited quantities.

Monday

On prepare an unusual omelet with vegetables and cottage cheese:

• 2 eggs;
• 50 grams of spinach and low-fat cottage cheese;
• spoon of oil (vegetable).

Mix eggs with a couple of tablespoons of water, cottage cheese and spinach preheated in oil. Cover the omelette and cook until done.

For lunch eat a serving of chicken broth with vegetables and noodles.

As an afternoon snack A glass of kefir and one unsweetened fruit (for example, kiwi) will do.

Have dinner You can have fish baked in the oven without oil and salt (cooked in foil with the addition of aromatic herbs) and a portion of cabbage salad with carrots and apples.

Tuesday

For breakfast cook millet porridge on water or milk, drink a glass of unsweetened tea or coffee.

For lunch you can make boiled beef with a side dish of rice:

• a piece of lean beef weighing up to 1 kg;
• half a glass of rice;
• spices ( Bay leaf and a couple of black peppercorns);
• dill and parsley;
• small fresh cucumber;
• spoon of soy sauce.

You should start preparing this delicious dish the day before by soaking the rice in water and leaving it in the refrigerator overnight.

The next day beef is boiled:

• To do this, a washed piece of meat is poured cold water, is being cooked a couple of minutes after boiling, after which the fatty broth is drained.
• The meat, cut into several large pieces, is again placed into the water with a small amount salt and spices.
• After 50 minutes of boiling add a bunch of greens and (without chopping), simmer for another 10 minutes and remove the finished beef from the broth.

Parallel boil the washed rice in 1 glass of water until it boils. Add to side dish chopped cucumber and soy sauce , stir. Cut a third of the boiled meat into pieces and eat with rice, and put the rest in the refrigerator. Beef can also be used to make sandwiches and salads.

Afternoon snack today it’s fruits and mineral water.

For dinner drink a glass of kefir and eat a serving of vegetable salad.

Wednesday

For breakfast prepare a couple of sandwiches with yesterday’s boiled beef and slices fresh cucumber, make coffee.

Have lunch Maybe with lean cabbage soup.

For afternoon tea make dietary cheesecakes:

After making the dough from eggs, cottage cheese and semolina, form several small cheesecakes and fry them in oil until golden brown. You can add a spoonful of honey when serving.

For dinner today – boiled fish and fresh vegetables.

Thursday

Breakfast– a portion of buckwheat porridge with water, tea with a sugar substitute and a piece of hard cheese.

For lunch Soup made from dried or fresh mushrooms is perfect:

Proper nutrition plays a role important role for human health. Healthy foods strengthen the immune system, improve the functioning of the heart and blood vessels, strengthen bones, remove toxins from the body, normalize blood sugar and cholesterol. Men, women and children - you need to eat right every day, as well as make a varied nutrition menu, so that your body receives all the necessary vitamins and minerals. Healthy nutrition for every day is available to every person, and below you will learn the basic rules of proper nutrition, and get acquainted with the correct and useful menu for a week.

• You need to eat often, about 4-5 times a day. Proper nutrition for every day - includes breakfast, lunch, afternoon snack, dinner. When you eat frequently and have moderate portion sizes, you don't overload your body and food is better absorbed. Thanks to frequent meals, it happens good exchange substances in the body. It is also necessary to create the correct menu for every day. Every meal should include healthy foods.
• Drink enough water. A healthy diet for every day is not only food, but also clean, drinking water. Every day, 30-40 ml of clean water per 1 kg of weight is needed. If you are a man and your weight is 80 kg, then 2.4-3.2 liters of water daily. If you are a girl and your weight is 55 kg, then 1.6-2.2 liters of water daily. If you play sports, then on training days, plus 1 liter. A sufficient amount of water is necessary for good condition blood and all human organs. Don't ignore this advice, be sure to drink clean water, every day. Tea and coffee do not count. Exactly pure, still water!
• The proper nutrition menu should be varied. Every day, we need proteins, fats, carbohydrates, vitamins, and minerals. Make your menu varied in order to get everything necessary components nutrition for good health.
• Don't overeat at night. Eat 3 hours before bedtime. Food should be completely digested and absorbed before you go to bed. If you go to bed with " full stomach", then the food will not be digested well and may be deposited in the subcutaneous fat. 1 hour before bedtime, if you are hungry, drink a glass of kefir or milk with 0.1-1% fat content. You can also make a vegetable salad 1-1.5 hours before bedtime. Vegetables contain a lot of fiber and water, and such food will be digested in 1-1.5 hours.
• Minimize your consumption of sweets. Chocolate, cakes, bars, White bread, baked goods, sweets, sweet carbonated water - eat once a week in limited quantities. This food contains simple carbohydrates, which quickly enter the body and are quickly absorbed, and the excess is deposited in subcutaneous fat. Watch your figure.

Watch useful video No. 1:

Menu

Sample healthy nutrition menu for the week:

Monday

• Breakfast – oatmeal
• Lunch – cucumber and tomato salad, chicken fillet
• Afternoon snack – a couple of peaches
• Dinner – a piece of cheese, milk porridge

• Breakfast – omelet with herbs, juice
• Lunch – Ural-style cabbage soup, lean meat
• Afternoon snack – oatmeal cookies with yogurt
• Dinner – Greek salad, squid

Wednesday (proper nutrition for every day No. 3)

• Breakfast – cottage cheese with sour cream and pieces of fruit
• Lunch – fish, buckwheat with herbs
• Afternoon snack – 1 pear
• Dinner – soup with meatballs, chicken fillet

• Breakfast – casserole with cabbage
• Lunch – poultry fillet
• Afternoon snack – fruit salad
• Dinner – fish sausages with rye bread

• Breakfast – casserole with cottage cheese
• Lunch – potatoes and carrot salad
• Afternoon snack – 1 orange
• Dinner – fish soup with potatoes, vegetable salad

• Breakfast – barley porridge
• Lunch – chicken soup, squid
• Afternoon snack – 1 grapefruit
• Dinner - lazy cabbage rolls, the vinaigrette

Sunday

• Breakfast – millet porridge
• Lunch – fish cutlets, durum pasta
• Afternoon snack – 2 kiwis
• Dinner – lean meat with buckwheat porridge

• Proper nutrition and menu for the week must necessarily include products with animal proteins. Fish, seafood, chicken, squid, poultry, milk 0.1-1% fat, cottage cheese up to 2% fat, chicken eggs without yolks. However, the amount of animal fats should be minimal.
• The menu for the week must include fruits and vegetables. They contain fiber, which cleanses the body of waste and toxins. Fruits and vegetables contain vitamins, minerals, and beneficial components. Try to eat fruits in the first half of the day, and vegetables in the evening, 1-2 hours before bedtime. You can make yourself a salad in the evening from fresh vegetables and season with olive oil.
• Many people do not know about the benefits of fats plant origin and Omega-3 fatty acids. Vegetable fats include vegetable oil, nuts, avocado. Omega-3 ( fish fat) is found in fish and seafood. Eat fish and seafood at least 3 times a week.
• Give preference complex carbohydrates, rather than simple. Complex carbohydrates are digested slowly and are not stored as fat. Complex carbohydrates include: porridge, durum pasta, black bread, brown rice, buckwheat. Try to consume carbohydrates in the first half of the day or before 18:00, eat in the evening protein food and salads.

If you decide to reset overweight, then you need to burn more calories per day than you ate. For example, you ate 2000 calories, but you need to burn 2300 calories. You can either start going to the gym and exercise safely and burn fat, or you can cut back. daily products and also achieve results. Going to the gym will give your body elasticity and beauty. Through diet and the right menu, you can lose extra pounds, but you will look worse than the guys who still go to the gym. Instead of going to the gym, you can work out at home; now there are many YouTube channels with various fitness workouts at home. I wish you success!

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Guide to proper nutrition for health and weight loss, menu options

Proper nutrition is a diet that promotes the normal functioning, development and renewal of body cells. This concept does not set strict restrictions when creating a menu for every day, but only indicates the principles that help you eat nutritiously, variedly and with health benefits. Therefore, not all diets can be classified as PP.

For additions and comments, the site thanks Lilia Karpussevich @lily_karpussevich - President of the National Association of Nutritionists and Dieticians of the Republic of Kazakhstan. Lilia is a professional nutritionist of the “elite” category, food coach. Experience in the field of fitness for more than 8 years, in the field of nutrition for more than 5 years.

Key principles

Most people sooner or later think about changing their eating habits. There are many reasons for this: girls dream of getting rid of subcutaneous fat on the sides and hips, men get a “beer belly”, and professional athletes use diets to “dry up” their figure for competitions.

There are also those who are forced to turn to nutritionists when serious illnesses related to nutrition. Everyone has one thing in common - the desire to solve their physiological problems. To achieve this, we recommend that you adhere to the principles listed below.

Competent approach

In organizing a healthy diet, the main thing is gradualness and the right psychological attitude. You should not aim at strict restrictions and giving up your favorite foods.

Liliya Karpusevich: “Rule number one! PP is not a diet, but a change in eating habits and lifestyle!”

At first, you shouldn’t even think about calculating the calorie content of the menu. Start simple. For example, use small dishes. This way you will “accustom” your stomach to small amounts of food.

Divide daily ration for 3 main meals and 2 snacks or 5 equal meals. Small meals will help cope with strong feeling hunger.

At the same time, gradually reduce your consumption of sweets. For example, put not 3 tablespoons of sugar in tea, but two; eat not a whole piece of cake at a time, but half. This way, you will not feel deprived and will soon get rid of “gluttony”.

TO physical activity approach carefully. Your task is to smoothly “incorporate” your body into an active lifestyle, and not exhaust yourself on exercise machines. If fitness classes are not available, do simple exercises to lose weight quickly at home. But don’t immediately rush to twirl a hoop around your waist or jump rope. Jumping will put dangerous stress on your joints if you are carrying excess weight. Start small:

• walk more, walk in the park;
• use stairs instead of elevators.

Do some light cardio at the gym:

• exercise on an exercise bike or ellipse;
• walk along the path.

Approximate calorie count

Don't worry, you don't have to calculate the exact caloric content of each serving. On the Internet you can find tables of caloric content of foods. Compare your daily diet with the data found and calculate the surplus.

To avoid mistakes, first determine your individual calorie needs. To do this, we recommend using the Mifflin-San Geor method. The counting scheme for women is as follows:

• multiply your own weight by 10;
• to the resulting value add your height multiplied by 6.25;
• from the resulting figure, subtract 161 and age multiplied by 5;
• multiply the total value by 1.2.

Example: we determine the daily calorie requirement for a woman - weight 70 kg, height 170 cm, age 30 years:

(70×10 + 170×6.25 – 30×5 – 161) × 1.2 = 1742 kcal

For convenience, use the calculator and substitute your data: