Delicious healthy food. Healthy eating: menu for every day

PP recipes have helped many people in their struggle to lose weight and normalize their work internal organs, as well as improve the condition of the skin, hair and nails. Many people think that eating this way every day is quite difficult, but over time it turns into a way of life.

It's not enough to just eat healthy foods, it's important to do it wisely. Therefore, nutritionists have developed several rules:

What products are your priority?

For harmonious weight loss that does not harm the health of the body, it is necessary to include in the diet:

1. Proteins (up to 50% of the total mass). Protein products include:

• Dairy products;
• eggs;
• chicken fillet, beef;
• legumes;
• fish (salmon, tuna, etc.);
• liver;
• nuts.

1. Slow carbohydrates (up to 30%):

1. Fats (up to 25%):

• Olive oil;
• nuts;
• avocado;
• fish fat;
• hard cheese.

Also, pp products, recipes from which can be used every day for weight loss, will be those that have fat-burning functions:

• Cucumbers;
• White cabbage;
• papaya;
• green tea;
• raspberries;
• grapefruit;
• ginger.

But you should avoid the following products:

• Flour-containing products;
• sugar-containing products;
• alcohol and carbonated drinks;
• soft cheese, including melted;
• salty and sweet snacks;
• food instant cooking and food at "fast bars".

Protein pancakes

In a deep bowl, knead the dough from the following ingredients:

• a quarter cup of oatmeal flakes;
• a quarter glass of cottage cheese;
• half a spoon of protein powder;
• 3 egg whites.

After thoroughly mixing the ingredients so that no lumps remain, pour the dough into a hot frying pan in portions. Bake the pancake on each side until a brownish crust forms. It is advisable to fry pancakes in a non-stick pan so as not to add oil. Can be consumed with nut urbech.

Curd dessert with fruits and gelatin

Pour a tablespoon of gelatin into a third glass of milk and leave for 30 minutes until it swells. Dissolve gelatin with milk over heat, making sure that the mixture does not start to boil.

Beat 300 g of cottage cheese, 130 g of sour cream and 15 g of sugar until slightly foamy, add gelatin and mix thoroughly. Cut strawberries (7 medium fruits), kiwi (3 pieces) and a third of pineapple into small slices.

Then the products need to be laid out in layers in the following order:

• Strawberry;
• cottage cheese;
• kiwi;
• cottage cheese;
• a pineapple;
• cottage cheese.

If there are a lot of products, then you should not distribute everything in one layer, it is better to divide it into several.

Cheesecakes with bran and banana

This recipe will be an excellent breakfast in the pp style, which can be consumed every day for weight loss.

Mash a fresh banana with a mortar, add low-fat cottage cheese (130 g), bran powder (20 g), egg white and mix the dough until smooth. Let it swell (about 20 minutes) and gradually add coarse flour (no more than 30 g).

The dough should not be too viscous, but rather more liquid. Divide ready dough into equal portions, form into balls and then press them down. Fry the resulting flatbreads on each side until brownish in color. To prevent the cheesecakes from being too greasy from the oil, you should briefly place them on the stove before eating. paper napkins.

Kefir jelly

1 tbsp. l. Soak gelatin in water for 30 minutes. Combine a liter of kefir with 0.3 liters. sugar and a pinch of vanillin, beat until the sugar is completely dissolved. Pour gelatin melted in a water bath into the resulting mass in a small stream. Beat well again. Add melted dark chocolate (130 g) to the mixture, mix and pour into cups. Place in the refrigerator for 30 minutes.

Banana cupcakes

Mash 3 bananas to a paste. Mix sifted flour (230 g) with baking powder (13 g). Grind 30 g of soft butter on a grater and knead with sugar. Pour in 2 eggs and beat until slightly foamy. Mix all substances until smooth.
Place on floured baking sheets and leave in the oven for 30 minutes. Sprinkle the finished cupcakes with a small amount of powdered sugar.

Radish salad

This recipe includes 4 pillars of weight loss, which can be consumed every day for breakfast or lunch: slow carbohydrates (radish, herbs, celery), proteins (sour cream, garlic) and fats (hard cheese).

Grind the radish, garlic and cheese into small pieces. Chop a couple of celery stalks into small pieces. Combine the products, add sour cream and mix. Sprinkle finely chopped herbs on top.

Beet salad

It is recommended to eat this salad at least once every 7 days. The components contained in it are not only low in calories, but also rich in substances that can alleviate stress from sudden changes in diet and physical activity.

Boil 1 large beetroot (at least an hour), then cool and grate into small strips. Z-6 pcs. Soak prunes in water (min. 30), cut into small pieces. Grate 30-40 g of hard cheese and a couple of cloves of garlic. Combine all products and pour in sour cream product.

Light Greek salad

Tofu cheese (30 g.), cucumbers (3 pcs.) and Bell pepper(2 pcs.) cut into small cubes. Cut cherry tomatoes (9 pcs.) and olives (a third of the jar) into two halves. Combine products and season with olive oil, stir.

Squeeze a couple drops of lemon juice. If a beautiful presentation is required, then lay a few lettuce leaves on a flat dish, then carefully place the main salad on them.

Salad with tuna

Boil 6 dwarf corn pods and 3 eggs until tender (do not add salt to the water). Mash the canned tuna until it becomes a paste.
Grate the eggs and peeled cucumber into small strips. Combine all ingredients, add sour cream and stir.

Vegetable soup with chicken

Boil 1 piece in salted water. chicken fillet, remove to a plate and cool. IN chicken broth Boil a couple of Brussels sprouts and cauliflower florets until soft, half an eggplant (it’s better to chop it first).

Sauté grated carrots and finely chopped onions for min. 1Z. Break the chicken into small strips and add to the main soup along with the frying. Grind with a blender until a homogeneous thick liquid is obtained.

Vegetable soup with rice and cabbage

Boil 2 pcs. chicken fillet in salted water, when ready, add and cool. Chop half a head of fresh cabbage, add to the broth along with rice and chopped potatoes and cook over medium heat.

Finely chop the carrots and onions and sauté until transparent. Break the cooled chicken into strips and add back to the pan along with the frying when the potatoes are soft. Keep for another 3 minutes, then turn off the stove and let the soup brew for 5-10 minutes.

Carrot soup

Cut carrots (300 g), onions (1-2 pcs.) and potatoes (3-4 pcs.) into medium cubes. Sauté the onion in a hot frying pan for 6 minutes, then add the carrots to it and hold for another minute. Boil the potatoes until half cooked, add 1 bath to the resulting broth processed cheese. Then add the remaining vegetables and spices (thyme, salt, pepper). Cook until the carrots are soft.

Brussels sprouts soup with cream

Excellent recipes for every day for weight loss are recipes for soups, especially vegetable ones. They not only help normalize the gastrointestinal tract, but are also better absorbed by the body, which prevents the deposition of excess subcutaneous fat.

Boil chicken fillet in brackish water. Remove peels from vegetables (potatoes, carrots, onions). Cut potatoes and onions into medium cubes, carrots into strips, Brussels sprouts cut into two parts.

Remove the chicken, cool and break into slices. Add potatoes to the prepared broth. Fry onions and carrots for 3 minutes, then add cabbage and pour 0.2 liters. water. Simmer until the vegetables are ready. When the potatoes are soft, add the remaining vegetables to the pan.

In a deep bowl, mix medium-fat cream and 1 egg yolk, beat. Add a finely chopped bunch of herbs (parsley, dill, green onions), mix. Pour the mixture into the prepared vegetables in a thin stream, stirring the contents. Remove from heat and let sit for min. 1Z.

Buckwheat soup

Boil the chicken fillet. Cut the potatoes into small cubes, finely chop the onion, grate the carrots into thin strips. Remove the finished chicken, cool and split into layers. In its place, add potatoes, cook until half cooked, and then add a third of a glass of buckwheat.

Sauté carrots and onions for about 7 minutes. When the potatoes and buckwheat become soft, add the rest of the ingredients. Hold for another 3 minutes. At this time, beat the egg in a bowl with a fork until bubbles appear, add pepper and basil. Pour the mixture into the soup in a small stream, stirring the broth frequently. Let it brew for about 5 minutes.

Bulgarian soup

Cut the eggplant into small pieces, leave in large quantities salt water. Finely chop 2 bell peppers, a third of the celery, add to the eggplants and mix. Add a pinch hot pepper. Fry in oil, add grated tomatoes (3 pcs.) and a couple of cloves of chopped garlic.

Pour the resulting mixture along with the sauce into a saucepan with boiling water, add salt and bay leaf. Cook for about 30 minutes. Towards the end, add chopped parsley and savory.

Tomato soup

Cut fresh peeled tomatoes into slices. Finely chop the onion and fry for 3 minutes, then add the tomatoes and keep on the stove for another 3 minutes. Boil water, add a cube of meat broth.

Add a jar of mashed canned tomatoes and roasting. Then pour in half a glass of tomato nectar, add 30 ml. cream, 3 cloves of chopped garlic and finely chopped basil leaves. Keep on fire for another minute. 10, then grind in a food processor.

Chicken meatball soup

Mix minced chicken with half-cooked rice, add salt and pepper. Form small balls and add to boiling water. Cut the potatoes into cubes and send after the meatballs.

Sauté finely chopped carrots and onions for about 3 minutes. When the potatoes are ready, add the fried potatoes to the broth and keep for a couple more minutes. Place half of the boiled portion into plates chicken egg and chopped dill.

Pumpkin baked with egg

Peel the pumpkin from skin and seeds, cut into cubes. Spread evenly in the baking dish and sprinkle with salt and pepper. Beat three eggs in a bowl and pour them over the pumpkin. Spread a small piece of butter on top. Place in oven for 30 minutes. If desired, the finished casserole can be sprinkled with hard cheese.

Light Stewed Cabbage Recipe

Chop the cabbage, place in a deep bowl and sprinkle with salt. Knead thoroughly until softened.
Pour into a heated frying pan, add water. Add pepper and a little salt. Simmer, stirring occasionally, for about 30 minutes.

Chicken baked with vegetables

Everyday recipes for weight loss cannot do without vegetables and chicken. After all, chicken meat is the main source of proteins, and vegetables saturate the body with fiber, which helps improve intestinal function and burn excess fat.

Cut the eggplant, 2 sweet peppers, carrots, onions, 3 tomatoes and chicken fillet into cubes, mix and place in a baking dish. In a deep bowl, mix half a tbsp. l. mayonnaise, 3 tbsp. l. sour cream, 300 g. grated cheese durum, salt, paprika and pepper. Pour the resulting mixture over the products on the baking sheet. Place in oven until full readiness.

Chicken fillet in mustard sauce

In a deep bowl, mix 2 tbsp. l. spicy mustard, 2 tsp. Dijon mustard, salt, pepper, turmeric. Wash and dry the chicken fillet, coat all sides with the resulting sauce and place on foil (for each piece of chicken there is a separate layer of foil).
Place chopped apple pieces on top of the sauce. Wrap the meat tightly in foil and place in the oven for 30 minutes.

Zucchini with cheese and tomatoes in the oven

Zucchini and tomatoes, cut into medium-thick circles. Grate the cheese and garlic, combine with mayonnaise and mix. Place the zucchini on a baking sheet and place the tomatoes on top. The final layer will be cheese sauce. Place the snack in the oven for 20 minutes.

Zucchini casserole

Cut the zucchini, potatoes and onion into medium cubes. After mixing, place the vegetables evenly in the baking dish. Break 3 eggs into a bowl, add paprika, salt, pepper and beat.
Pour the resulting mixture over the vegetables. Leave in the oven for 30 minutes, sprinkle with grated cheese and remove for another 1 minute.

Rice with chicken and vegetables

Chop the chicken, onion and carrots into cubes and fry until the chicken is half cooked. Pour the mixture into the pan, add rice, canned peas and corn. Fill hot water and cook until tender, stirring occasionally.

Pollock with stewed vegetables

Pollock is considered an ideal fish for those who want to lose weight: In addition to being low in calories, it is also enriched with various vitamins, minerals and trace elements. Regular consumption of this fish helps to normalize the functioning of the thyroid gland, which is responsible for the performance of all metabolic substances. And, therefore, it helps to lose extra pounds.

After cleaning the pollock, pour lemon juice over it and leave for 30 minutes. Then cut into portions and rub with fish spices. 3 pcs. Grate carrots, cut onion into rings, 2 tomatoes into cubes. Distribute half of the resulting vegetables in a deep frying pan, place the fish on top, and add the rest of the ingredients. Pour in a glass of water and simmer until fully cooked.

Chicken liver stewed with vegetables

Wash and chop the liver. Chop 2 tomatoes into cubes bell pepper and an onion. Grate the carrots. Mix all products in a frying pan and fry for 3 minutes. Then pour in 1 can of sour cream, a third of a glass of water, salt and pepper. Simmer for about 30 minutes.

Diet pilaf with chicken

This recipe makes the dish dietary and subject to the laws of food regulations due to the cooking method: practically free of fat and carcinogens. Which leaves everything best quality weight loss products for every day.

The recipe for dietary pilaf includes chicken fillet, which tops the PP list

Wash the chicken breast, remove the bones and cut into pieces. Cut carrots into strips, onions into rings. Place the brisket in a saucepan with water and bring to a boil.

Turn the heat down a little and cook for another 13 minutes. Add carrots, onions and pepper powder. Leave on the heat for another 5 minutes, then add brown rice, cumin and dried barberry. Simmer, covered, for about 30 minutes.

Veal with mushrooms and potatoes

Cut the meat into medium cubes, place in a frying pan and fry for 3 minutes with grated carrots and onions. Chop potatoes (5-6 pieces) into large pieces and add to veal. Add 300 ml. water and cover with a lid and simmer for about 30 minutes. In 13 min. until ready, add a can of canned champignons, and 3 tbsp. l. sour cream.

Zucchini baked with minced chicken

Cut the zucchini into rings and remove the seeds. Place on a baking sheet. Finely chop the onion, grate the carrots and cheese. Combine minced meat and vegetables, add salt and pepper, mix thoroughly. Place into the core of the zucchini. Bake for about 30 minutes. Then sprinkle the dish with cheese in portions and leave for another 3 minutes.

Most people are afraid of proper nutrition, believing that everything is necessarily not tasty, and all recipes are monotonous and boring. However, you can find many dishes that promote weight loss and are tasty for every day.

Video about PP recipes for every day for weight loss

Recipes for proper nutrition for weight loss for every day:

Proper nutrition for weight loss, recipes for every day:

Proper nutrition– this is a whole set of rules and recommendations, if followed, you can increase your performance, level up your metabolism, and lose weight. 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 when stable menu From “good” foods, metabolism works like clockwork. Also, proper nutrition is a panacea for almost all diseases:

• Diabetes, high cholesterol and obesity.
• Diseases of cardio-vascular system and gastrointestinal tract.
• Premature skin aging, dermatological problems (acne, pimples), allergic reactions.

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

To switch to proper nutrition, you need to prepare your body: giving up light carbohydrates and heavy fats occurs gradually. You should also create 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:

• A variety of food daily. You can’t eat only apples or meat; your diet should contain products of plant and animal origin. also in chemical composition heavy carbohydrates, fats, fiber and protein.
• Caloric content of the diet. Reduce the calorie content of your diet by excluding animal fats and light carbohydrates from it - white bread, flour products, and it is better to replace sugar with honey.
• Fractional meals. You have 5 meals a day, the last one 3-4 hours before bedtime. Get into a routine, eat at the same time every day, spending 15–20 minutes.
• Say "No!" snacks and dry meals. Snacks are the main enemy slim figure, and it’s better to stock up on a handful of hazelnuts than candy. And once a day you should eat a liquid dish with meat or vegetable broth.
• Vegetables and fruits. By eating vegetables and fruits with skins, you fill your body with fiber, vitamins and minerals that improve digestion.

• Water. Maintain a drinking regime by drinking 2.5 liters of free liquid per day.
• Protein for breakfast and lunch, fish or vegetables for dinner. Protein is perfectly absorbed in the first half of the day, and it’s better to have something light for dinner, not forgetting a bowl of vegetables. A bowl of vegetables is vegetable salads in every meal, carrots, beets and cabbage are especially useful.
• Fasting days. One fasting day a week will be enough, but under no circumstances go hungry. Choose 1 product, for example, kefir, buckwheat porridge or apples, and eat it throughout the day. A fasting day helps cleanse the body of toxins.
• Movement. Try to move more, because your diet now contains a lot of protein, and it is the “building blocks” for building muscle mass.
• Substituting food and giving up alcohol. Proper nutrition cannot be combined with alcohol, so we eliminate the latter from the diet forever. And replacing products will help you replace your favorite sweets or dishes with similar ones, but less high in calories and more healthy.

Healthy eating for weight loss: basic principles and menu

When planning a healthy nutrition menu, you need to write down the norms of proteins, fats and carbohydrates for each day.

The diet is based on daily requirement body in calories, taking into account the need for weight loss. You can calculate the norm using an online calculator. Typically, we subtract 500 kcal from the recommended 1800 kcal for women, reducing it by a third.

The basic menu looks like this:

Breakfast 7.00–8.30: 1 dish, fruit and tea

• Porridge cooked in water with the addition of butter, nuts, dried fruits. Porridge is a source of fiber, 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 assimilate.
• Second breakfast at 11.00: 1 apple, natural fruit jelly or 200 ml of fermented baked milk.

Lunch at 13.00: first and second course with side dish, juice

It is recommended to cook the first course in vegetable or meat broth. If the second course is fish with vegetables, then the first is vegetarian borscht or bean soup. After lunch, have a glass fruit juice from unsweetened apples and berries.

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

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

Suitable for dinner light dish– this could be fish with stewed vegetables, tea and dry biscuits. Another menu option consists of porridge, a piece of chicken breast and juice.

Healthy eating for children and teenagers

Healthy eating a child under 16 years of age should consist of 4 meals, and the results daily norm calories are divided according to the following scheme:

• Breakfast – 25%.
• Lunch – 40%.
• Afternoon snack – 10%.
• Dinner – 25%.

Chemical composition healthy diet calculated based on the child's body weight. For 1 kg of weight you need:

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

Healthy eating program for every day

Of course, if you are on a strict diet, your fortitude is strengthened, not your health. But if you follow proper nutrition, you need endurance and composure - the regime becomes an important part of your life.

The healthy eating program does not have significant restrictions, but dictates certain conditions, for example, refusal of purchased ready-made food. You should approach proper nutrition gradually, adjusting your menu day by day.

If you suddenly stop eating, you will give your body a signal, and it will begin to actively store fat. There is not enough food, we need to save ourselves! And a 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 cook by steaming, baking or stewing.

Regardless of your goal - losing weight or restoring health - the basic diet consists of 5 groups of mandatory products:

1. Vegetables and fruits contain fiber, vitamins and microelements.
2. Fermented milk drinks and products– protein and unique bacteria.
3. Meat, eggs and fish– protein and Omega-3.
4. Porridge– an invaluable source of fiber.
5. Nuts– an irreplaceable source of fats.

You can cook absolutely anything from this basic set; we bring to your attention several delicious and healthy recipes.

Healthy eating - recipes

Vegetables under a cheese cap in the oven

• 1 bell pepper.
• 1 PC. potatoes.
• 100 g 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 mold with oil and lay the vegetables in layers: potatoes, carrots, tomatoes and peppers, and pour sour cream on top, cheese on top of the sour cream. Cover the future dish with 2 layers of foil and place it in the oven at 220C for 40 minutes.

Vegetarian rice with pineapple

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

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

Meringue crumbs

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

Beat the whites with sugar until an elastic foam forms, at the end add the zest and vanilla. Line a baking sheet with baking paper, spoon out the meringues, and place them in the oven at 110C for 1 hour. After cooking, do not pull out the dessert; let it sit in a warm oven for 20 minutes, otherwise it will fall off.

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

We present a proper nutrition menu for every day for weight loss with recipes! This menu and recipes will help you lose weight and eat right every day without any problems!

There are more and more professional nutritionists more enemies diets Many experts are convinced that in order to bring your body into the required condition, it is not at all necessary to torment your body with diets or grueling mono-diets. It is necessary to influence not the symptom of the problem, but its cause. And in 90% of cases the reason is the same - incorrect lifestyle and diet!

Trying to reset overweight without professional support, many people, especially women, earn their own chronic diseases internal organs. Agree, given price too big and not worth the slender figure. This doesn't mean at all that beautiful figure It shouldn’t be, quite the opposite, but there should be a rational and thoughtful approach to everything!

Principles of healthy eating

Following the principles healthy image life and healthy eating, you can not only achieve the desired result, but also, most importantly, maintain your health! Of course, the result will not be quick, but, as they say, patience and work will grind everything down!

You should not expect that the extra pounds accumulated over several months, or even years, will go away in a couple of days. Know that if someone promises you instant results, they are simply deceiving you, or they are putting your health at serious risk. Whether you need it or not - decide for yourself! In order not to expose your body to severe stress, you should gradually change your diet and lifestyle! Only by following the principles of proper nutrition can you painlessly normalize your metabolic processes and easily get your figure into the desired shape!

Let's look at the basic principles of proper nutrition:

• Fractional meals. You shouldn’t overeat in one sitting, it’s better to eat less, but more often!
• Mandatory breakfast. Forget about drinking a cup of coffee on an empty stomach. Breakfast is one of the most important techniques food for the whole day!
• Give dinner to the enemy. There is no need to give it away at all. A light dinner 3 hours before bedtime is ideal.
• Water is our everything. 1.5 - 2 liters of water - that’s how much you should drink healthy person daily.
• Sweets only for dessert. A sweet snack is the most useless, and even harmful, meal. Reduce your intake of sugar and fast carbohydrates to a minimum.
• Remove from your diet fried fatty foods, minimize the consumption of alcohol and salt.
• More fiber. It is found in large quantities in vegetables and fruits.
• Don't drink while eating. Are you used to drinking tea with your food? It's time to get rid of this habit! Drinking is allowed only 15-20 minutes after eating.
• Chew your food thoroughly. Do not swallow chunks of food, this will not only complicate the digestion process, but can also lead to oversaturation. The feeling of fullness comes some time after eating food, so never rush while eating.

At first glance, it seems that there are a lot of restrictions here, and at the same time you need to follow a bunch of rules. Habit will do the trick! Remember that the main thing is to start. You don’t have to start following everything at once if it’s difficult for you. Move from point to point, moving it from the “rule” category to the “habit” category.

By following these principles of healthy eating, you will normalize your digestive and metabolic processes, tone your body, and fill it with strength. In addition, proper nutrition is the most important key to losing weight without harm to your health!

Proper nutrition menu for weight loss

We present to you a menu of proper nutrition for weight loss for every day. The diet can be very flexible and change according to your preferences and tastes. In addition, if you wish, you can create 2-3 similar menus for yourself to alternate between them. This will help you diversify your diet so that the food, so to speak, does not become boring.

	Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Monday	A glass of buckwheat porridge, 1 hard-boiled egg, carrot salad with olive oil.	Apple	Boiled beef or chicken breast 150 g, fresh cabbage or broccoli salad.	A portion of dried fruits with tea, or an apple.	Stewed vegetables, steamed beef cutlet, a glass of kefir.
Tuesday	Oatmeal porridge 200 g, traditional with water or skim milk, berries.	Favorite fruit or beet salad with bread.	Steamed fish - 100 g. Salad of tomatoes, fresh cabbage and herbs.	Apple or low-fat cottage cheese.	Buckwheat or rice - 100 g. Boiled chicken fillet - 100 g.
Wednesday	Oatmeal	Apple.	Boiled buckwheat without salt - 200 g, chicken fillet	Apple	Steamed fish and vegetables, kefir.
Thursday	Omelette of 2 eggs with onions and herbs. Carrot salad with olive oil.	Apple or grapefruit.	Potato soup with zucchini.	A portion of dried fruits with tea.	Low-fat cottage cheese or pilaf with champignons. Green salad.
Friday	Oatmeal 1 cup.	Favorite fruit.	Low-fat pea soup, 1 stuffed pepper or chicken breast of your choice, 2 diet bread.	Stewed cabbage with vegetables.	Fresh cabbage salad. Low-fat cottage cheese - 100 g. Kefir.
Saturday	Boiled eggs 2 pcs, stewed carrots with apple.	Fresh fruits.	Tuna with vegetables. Mushroom cream soup.	Vegetable salad or a handful of dried fruits with tea.	Stewed white cabbage, cottage cheese or kefir.
Sunday	Pearl barley porridge 1 cup. A handful of nuts or dried fruits.	Fresh fruits.	Turkey or chicken breast, baked in the oven - 200 g. Vegetable soup and fresh vegetable salad.	Skim cheese.	Boiled or steamed fish. 1 glass of kefir.

Depending on your initial weight, or rather its excess volume, you can adjust the portions of this menu. Accordingly, the more you want to lose weight, the smaller the portions should be, but without fanaticism! The body must receive everything essential vitamins and minerals from your food. You shouldn't risk your health for the sake of the desired numbers on the scales!

What foods can you eat?

What foods should you not eat?

Try to eliminate or minimize your consumption of the following foods:

Principles of nutrition for weight loss

In order to eat not only right, but also to lose weight, you must follow one most important principle - you need to consume fewer calories than you burn. Everything comes from this principle; you need to build your menu from this principle.

If you are used to consuming, say, 3000 kcal per day, without having any physical activity and ask the question “where does excess weight come from?”, then you just need to look at things objectively. At a minimum, you need to get active and engage physical exercise, bring your diet into line with permitted and prohibited foods, and gradually reduce the number of calories consumed daily.

Don't do this in one day, otherwise it will be a lot of stress for your body! Consistently adjust your diet step by step until you begin to lose excess weight.

Recipes: proper nutrition for weight loss

BOILED CHICKEN FILLET

INGREDIENTS

• Chicken fillet - 200 g;
• Onions - 50 g;
• Carrots - 100 g;
• Salt to taste;
• Greens to taste.

COOKING

1. Rinse the fillets well under cold water;
2. Pour water into a saucepan, add salt, put on fire;
3. Peel the vegetables, place in boiling water along with the chicken fillet;
4. Cook for 10-15 minutes over low heat;
5. Remove the fillet, cut into pieces and serve with vegetables.

BUCKWHEAT CUTLETS

INGREDIENTS

• Buckwheat - 1 cup;
• Low-fat minced meat - 450 g;
• Onion - 2 pcs.;
• Egg - 2 pcs.;
• Creamy horseradish - 2 tbsp;
• Garlic - 1 clove;
• Wheat flour - 3 tbsp;
• Salt to taste;
• Ground black pepper a pinch;
• Sugar a pinch;
• Grapeseed oil for frying;

COOKING

1. Boil buckwheat until crumbly;
2. Grind the lean minced meat through a meat grinder with onions, season with sugar and black pepper. Knead the resulting mass thoroughly;
3. Mix buckwheat porridge and minced meat;
4. Meanwhile, boil the eggs, grate them on a medium grater, finely chop the garlic and dill, mix everything with creamy horseradish. The resulting mass is the filling for the cutlets;
5. Divide the minced meat into portions, form flat cakes into which we put 1 spoon of filling;
6. Make cutlets, roll them in flour;
7. Fry the cutlets in grape seed oil. We do this over low heat on both sides. If necessary, finish cooking in the oven. Bon appetit!

CABBAGE CASSERLE

INGREDIENTS

• White cabbage - 500 g;
• Carrots - 1 pc.;
• Tomatoes - 2 pcs.;
• Processed cheese - 50 g;
• Sour cream - 300 ml;
• Greens - 1 bunch;
• Chicken egg - 4 pcs.;
• Onions - 2 pcs.;
• Allspice - 1 pinch;
• Salt - 1 pinch;

COOKING

1. Wash the cabbage and chop it;
2. Lightly fry the cabbage in a frying pan with oil;
3. Peel the carrots, grate them, and then add them to the cabbage;
4. Peel the onion, chop it finely and add to the pan;
5. We wash the tomatoes and herbs. Cut the vegetables into small pieces and chop the greens. Add ingredients to the pan. We continue to fry.;
6. Beat sour cream, eggs and cheese in a container until smooth;
7. Pour the contents of the pan into a baking dish and pour the resulting sauce. Bake for 20 minutes in the oven at 180 degrees. Bon appetit!

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Since in Lately As the fashion for healthy food gains momentum, there are already a lot of recipes for healthy eating. The most popular of them should be considered in more detail and you can begin to delight yourself and your loved ones with the right culinary masterpieces.

“We are what we eat” is a common phrase and was first said by the famous healer from Ancient Greece, Hippocrates. Proper nutrition is one of the main fundamental foundations of health. But it is important not only to know the theory, but also to successfully apply it in practice. Simple recipes for healthy nutrition for every daywill allow you not only to diversify your diet, but also to pamper yourself with tasty and interesting treats without making much effort.

Healthy breakfasts

Breakfast is the most important meal of the day. It will perfectly cheer you up after waking up early and give you a boost of energy for the whole day. Hearty and healthy breakfasts include cottage cheese dishes, cereals, omelettes and scrambled eggs.
Banana cheesecakes

• 400 g cottage cheese 5%;
• 1 egg;
• 1 ripe banana;
• 4 tbsp. rice flour;
• A pinch of vanillin;
• Sweetener.

So that the cheesecakes do not spread, but turn out neatly shaped (in pucks), you need to heat the pan in advance and remember - it must be dry.

So, beat the egg well separately. Grind the cottage cheese with a blender, this gives an airy consistency to the cottage cheese. Add to curd mass banana and puree. Add beaten egg, sweetener and vanillin to the resulting homogeneous mass. Done, you can start frying.

Since the cheesecakes are dietary, there is not much flour. The dough may start to stick to your hands, so wet them with plain water. Roll into a ball and gently press it onto a non-stick frying pan.

Fry at low temperature until golden brown. Then turn it over to the other side and fry again under the lid until the desired color on the other side. Tender cheesecakes are ready. You can top them with sugar-free syrup or low-calorie jam. Bon appetit!

On a note! When losing weight, choose cottage cheese up to 5% inclusive. You should not buy only low fat, it contains much less useful substances and vitamins, and the taste is blander.

A classic of the genre is oatmeal. One of the favorite breakfast options for athletes, those losing weight, and even common man, who does not particularly monitor the balance of nutrients in his body.

But when you constantly eat the same thing, it gets boring. From healthy food You just can’t refuse, so it’s easy to model a new tasty option.
Oatmeal with cottage cheese

• 40 g oatmeal;
• 150 ml milk/water;
• 125 g soft curd;
• Nuts/berries/fruits;
• Sweetener.

Pour a mixture of milk and water over the oatmeal and leave for 2 minutes. into the microwave. Next, season the porridge with cottage cheese. To your taste, add berries, nuts, you can pour stevia syrup or add a sweetener. Thanks to cottage cheese, the porridge acquires an original taste and becomes more satisfying.

Lunch on healthy nutrition

The second meal is no less important than the first. It is an important abundant and satisfying component of our diet. As a rule, while sitting at work, everyone is looking forward to the onset of this meal in order to enjoy hot food: aromatic soup or just a salad.

In order not to suffer from heaviness or indigestion the rest of the day, lunch should also be healthy! In this case, basic recipes for proper nutrition are suitable - spinach and mushroom soups.

Mushroom cream soup

• 500 g of mushrooms (preferably champignons);
• 600 g potatoes;
• 200 g onion;
• 1.5 liters of vegetable broth;
• A glass of milk / 20% cream;
• Salt/pepper/seasoning to taste.

Mushroom soup can be cooked with both meat and vegetable broth. Since the soup is dietary, the broth will be vegetable. To do this, you need to boil the onion, carrots, potatoes and celery, season with a couple of peppercorns and salt. After the vegetables are cooked, they can be removed, with the exception of potatoes.

Finely chop the onion and fry in a dry frying pan until transparent, add a drop of water and leave to simmer.

At the same time, cut the mushrooms into slices, add to the onion, add salt and pepper. Fry until all the liquid has evaporated.

Next, add the fried mushrooms and onions to the potatoes with vegetable broth and puree with an immersion blender until smooth. Pour cream and milk into the resulting mass. Add salt to taste and bring to a boil.

On a note! Croutons go well with cream soup. And for them to be dietary, you just need to take regular Rye bread without unnecessary additives. Cut it into squares and dry in the oven without oil.

Cream soup with spinach

• 200 g spinach;
• 300 g potatoes;
• 100 g onion;
• 100 g arugula;
• 1 bunch of lettuce;
• 4 cloves of garlic;
• 1.5 liters of vegetable broth;
• A glass of 10% cream/milk;
• Salt/pepper to taste.

Preparation of this vitamin, and most importantly gourmet dish will not take you more than 30 minutes.

Boil vegetable broth from carrots, onions, potatoes and a couple of peppercorns. Once the broth is ready, remove all vegetables except potatoes.

While the vegetable base of the soup is preparing, finely chop the spinach leaves. Chop the onion.

Cut the boiled potatoes into pieces, add cooked spinach and onions to them, chop until smooth.

Pour the resulting mass into vegetable broth, add cream and bring to a boil.

Season the aromatic soup to taste. You can add greens or croutons when serving.

Interesting! Spinach belongs to the category of foods that fight excess fat, and is also considered one of the healthiest leaf salads.

Dinners on healthy nutrition

When eating right, it is very important not to forget to eat dinner. After all, long breaks between meals cause serious harm to health, especially the digestive system.

For dinner, it is better to avoid light carbohydrates and too fatty foods. The ideal plate will consist of vegetables and protein, be it fish, meat or cottage cheese. They will saturate our body and protect muscles from catabolism throughout the night. Fortunately, fitness recipes for proper and healthy eating are appropriate light dinner plenty.

Salad "Gourmet"

• Lettuce leaves;
• 200 g cherry;
• 1 avocado;
• 200 g shrimp;
• 50 g low-fat cheese;
• 50 g pine nuts;
• 100 g Natural yogurt/Caesar sauce.

Finely chop cherry tomatoes, avocado, lettuce leaves. Boil shrimp with pepper, peel and add to salad. Grate the cheese into the resulting mass on a coarse grater. Sprinkle with pine nuts.

You can season the salad with natural low-fat yogurt. And to enhance the taste you can use homemade sauce Caesar. Its basis is natural yogurt plus chopped garlic, salt and paprika. It will replace harmful mayonnaise with a bang. A delicious salad for dinner is ready!

Dietary “Meat in French”

• 600 g chicken fillet;
• 3 large tomatoes;
• 2 onions;
• 150 g low-fat cheese;
• Natural yogurt/sour cream 10%;
• Salt and pepper to taste.

In order for the meat to be tender and juicy, the fillet must be cut into thin strips and beaten well. Place in pan, add salt and season.

Cover the pan with foil first to prevent the dish from burning!

Thinly slice the onion into rings and place in a neat layer on the meat. Chop the tomatoes into circles; this will be the next layer on top of the onions.

Grease the tomatoes with natural yoghurt.

The final touch of the dish will be grated cheese.

Bake in the oven until the cheese is golden brown!

A festive, but at the same time light dish is ready! Bon appetit!

Remember! The classic “French-style meat” is made from pork, but if your goal is to lose weight with proper nutrition, then it is better to avoid fatty pork. Choose turkey or chicken.

Chicken cheesecakes
Among healthy recipes For proper nutrition, chicken dishes occupy one of the leading positions. Unusually, cheesecakes are not only buttery. They can be made from meat and without fear extra pounds, enjoy dinner according to all the rules:

• 800 g chicken fillet;
• 5 eggs;
• 2 carrots;
• 2 tbsp. oat/rye bran;
• 4 cloves of garlic;
• Greenery;
• Salt/pepper to taste.

Grind the chicken fillet in a blender until minced, or chop it very finely. Finely grate the carrots, finely chop the onion and garlic, you can grind them in a blender.

Add vegetables and chopped herbs to minced chicken. Add bran to the mixture, then add salt and season.

Line a baking tray with foil or baking paper.

Make nests, making a depression in the middle, and place on a baking sheet. Bake in the oven for 30 minutes.

After half an hour, pour the egg into the nest. Place in the oven for another 15 minutes.

The finished dish can be sprinkled with your favorite fresh herbs. Bon appetit!

Dessert on healthy nutrition

On the Internet, in glossy magazines and books, there are now a huge number of ways to prepare healthy food. Recipes for healthy eating with photos are distinguished by their accessibility, ease of preparation and amazing taste. Therefore, the reluctance to switch to proper nutrition can only be explained by one’s own laziness and neglect of health.

The article contains recipes for treats that are suitable for the menu for the whole week. And so that there is no longer any doubt about choosing the right diet, let there be another very tasty recipe.

Banana ice cream
Summer is here, which means it's getting harder and harder to pass up ice cream. But, unfortunately, in the store it is full of harmful additives. There is always a way out.

All you need is a banana. Cut it into small circles and put it in the freezer for several hours. After the banana is frozen, grind until smooth in a blender.

If desired, you can add coconut flakes, cocoa, nuts.

This very simple recipe completely replaces store-bought ice cream. After all, the consistency of frozen banana is simply divine!

It’s great when a person is ready to make an effort and change his life for the better, in particular, switch to a healthy diet, because within a few months after changing your usual diet, you will notice an improvement in your health.

Many people mistakenly assume that a well-structured diet means a complete rejection of tasty foods, but this is not the case, since healthy eating recipes for every day, for which they are striking in their abundance, will allow a person to eat not only healthy, but also tasty!

Basic principles of healthy eating

1. You should eat only when you feel hungry, but the gaps between meals should not exceed 5 hours.
2. It is best to eat food while sitting, slowly, and most importantly, chew thoroughly.
3. You can eat no more than 3 dishes at one time.
4. During and after meals, you should try not to drink liquid for about 40 minutes.
5. It is necessary to eat foods that contain fiber (vegetables, herbs, cereals).

Compliance with these important principles will help you stay healthy and beautiful for a long time.

A very useful video about the essence and all the rules of healthy eating:

Sample healthy food menu

A tasty and healthy diet (recipes will be presented below) usually consists of five meals a day. For breakfast - slow carbohydrates (a piece of gray bread with butter, porridge, tea with honey). For second breakfast (snack) - fresh fruit or vegetable salad.

Lunch is hearty, but not heavy (broth, boiled meat or steamed cutlets, vegetables, compote or unsweetened tea). For an afternoon snack - dairy products or fruits.

Dinner should not overload the stomach with heavy food. It is better to consume at this time a small amount of vegetable fats, proteins, carbohydrates ( boiled fish, steamed meat, fruit compote.

We will look at healthy food recipes for the week in more detail in the next part of the article.

First breakfast

The best breakfast dish is undoubtedly porridge. But, eating the same porridge every morning can get boring, so you need to add some zest to your daily recipes for a healthy diet.

• Millet porridge

Rinse 1 cup of millet well. Pour into a saucepan, pour in 500 ml of boiling milk and cook over low heat for 30 minutes, stirring constantly.

After cooking, the porridge should be allowed to brew and then add a small pinch of salt and oil to taste. For variety, you can add honey, fruit jam, preserves or berries to the porridge.

• Fruit pudding

For children, fruit pudding is an ideal breakfast. To prepare the dish you will need several types of fruits, which you will need to beat in a blender, add some nuts and 1-2 eggs beaten with sugar and salt. Next you need to mix everything and bake in the oven for 15 minutes.

• Cottage cheese casserole

To prepare you will need 500 grams of low-fat cottage cheese, 2 eggs, 4-4.5 tbsp. l. sugar and 2 tbsp. l. decoys. All ingredients must be mixed and baked for 30-40 minutes until golden brown crust. To give cottage cheese casserole For a more piquant taste, add some dried fruits, vanillin, and cinnamon.

Lunch

After the morning meal, about 3 hours later you can eat a second breakfast. You don’t need to prepare special dishes for this, because it’s best to have a snack with healthy foods.

So, between your morning meal and lunch you can eat:

• apple, pear or banana;
• yogurt, a glass of kefir or a small amount (no more than 150 grams) of low-fat cottage cheese;
• grated carrots with apple;
• a slice of cheese;
• any vegetables;
• a handful of nuts and (or) dried fruits.

Dinner

When preparing first and second courses, it is necessary to avoid frying. Salads should be seasoned not with mayonnaise, but with low-fat sour cream. If adding vinegar is necessary, it must be replaced with lemon juice.

First course

• Greek bean soup

Boil the beans until half cooked, drain all the water. Pour water over the beans again and cook for 20 minutes. Remove from heat and let sit for one hour. Then put chopped vegetables into the pan with the beans: onions, carrots and celery along with garlic and tomato paste and cook everything for 20 minutes. To add flavor you need to add salt and black pepper.

• Tomato soup- puree

This soup is suitable for the summer season, when it’s stuffy and you simply don’t want to devote several hours to cooking. Scald a kilogram of tomatoes and remove the skin from them, cut them into halves and remove the seeds. Next you need to grind the rest of the pulp in a blender with 2 tbsp. l. olive oil, 2 garlic cloves passed through a press, 2 tbsp. l. lemon juice, nutmeg, basil, thyme, salt and pepper.

Second course

The main dishes that people eat for lunch can also be prepared for dinner; in addition, these recipes for healthy eating for every day can also be used for family feasts.

• Chicken with potatoes in a pot

This dish is ideal for both everyday and holiday dinners. For 4 servings you will need half a kilogram of potatoes, 400 grams of chicken fillet and champignons, 4 tomatoes, 300-400 grams of cheese, sour cream, herbs and seasonings to give the dish a piquant taste.

All ingredients need to be cut into small slices. The bottom of the pots should be greased with sour cream and begin to be laid in layers: fillet, mushrooms, sour cream, potatoes, tomatoes and sour cream again. After everything has been laid out in layers, you need to sprinkle with cheese, add salt, pepper and seasonings. When finished, the pots need to be covered with foil or a lid and placed in the oven for 40-50 minutes. 10 minutes before cooking, remove the lid/foil to allow excess liquid to evaporate.

• Stewed fish with vegetables

Ingredients: half a kilogram of fish fillet, 30 gr. carrots, 200 gr. onion, 2 tbsp. l. tomato paste, bay leaves, black peppercorns.

The vegetables need to be mixed with the pasta and simmered, after heating the vegetable oil in a frying pan. After 10 minutes, add fillet and spices to the pan, pour in all 500 ml of boiled water and simmer for 40 minutes.

• Cheesecakes with cumin

To prepare, you will need to grind 300 grams. cottage cheese, mix it in a bowl with 2 tbsp. l. flour, 3 eggs, 1 tbsp. l. sour cream, 1/2 tsp. caraway seeds, salt everything and mix thoroughly.

The mass needs to be formed, rolled in flour and fried on butter. Serve with honey, jam or condensed milk.

• Baked Potato

To prepare this recipe, you will not need to peel the potatoes, so you need to rinse them well and dry them. The root vegetable should be placed on a baking sheet and placed in the oven for an hour, preheated to 180 degrees. After cutting it in half, carefully use a spoon to separate the pulp from the peel and crush it.

For taste, add finely chopped green onions, pour in unsweetened yogurt and mix everything. Fill the potato skins with the mixture, pour sour cream over everything and garnish with cilantro.

• Baked chicken breast with mushrooms

Cut into pieces 400 gr. chicken fillet, salt and place in a greased form. Cut the onion into half rings and place in a second layer. Next, you will need to boil and cut 300 grams. mushrooms and lay them out in a third layer. The dish needs to be filled with sauce: yogurt, salt, pepper and spices to taste. Bake for 30-40 minutes.

Salad is a pleasant addition to the main dish. There are a great many simple salad recipes for every day for a healthy diet, but the easiest to prepare are the ones listed below.

• Greek salad

It is necessary to cut cucumbers, tomatoes, Feta cheese into cubes, olives and season everything with a mixture of lemon juice and olive oil. You definitely need to add salad, but you don’t need to cut it, but tear it with your hands.

• Radish, carrot and nut salad

Wash and chop the vegetables into strips, add 2 tbsp. l. chopped nuts, garlic clove, lemon zest, salt and pepper. To dress the salad, use the following mixture: beat in a blender lemon juice with vegetable oil.

• Delicious with cheese

Peel the cucumber, cut into cubes and add finely chopped celery. Grind 2 boiled eggs and grate 50 gr. cheese, add a clove of garlic. For dressing, use low-fat sour cream and garnish the dish with dill before serving.

Video: simple healthy recipes for every day

Thanks to these healthy food recipes for every day, you can diversify your diet with tasty, satisfying and appetizing dishes.

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