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Proper diet food menu for the week. Proper nutrition for weight loss. What foods can and cannot be eaten with proper nutrition for weight loss

For the normal existence of a healthy person, a rational diet is necessary. Its main task is to ensure the entry into the body of the main nutrients in the form of proteins, fats, carbohydrates, water, salts and vitamins. In addition, this way of eating is characterized by a variety of taste qualities of food and their culinary processing. Therefore, it should be taken as a mandatory rule to draw up a proper nutrition menu for the week ahead.

The daily rational diet of a normal healthy person should contain up to 100 g of protein, 60-80 g of fat and 500 g of carbohydrates. It is also necessary to consume one and a half to two liters of fluid and up to 20 g of table salt.

Proper nutrition should contain a sufficient amount of minerals, vitamins and nutrients.

Food must also contain:

metal salts (iron, copper);
minerals necessary for the growth and development of body cells;
and vitamins - A, B1, B2, Bpp, B6, B12, C, D, E, K.

The latter are introduced in relatively small quantities. However, their presence is mandatory, and their absence will lead to the development of various diseases: night blindness, polyneuritis, pellagra, anemia, scurvy, rickets.

Metal salts are found in greens, fruits, liver and meat. The body needs calcium salts found in dairy products, cabbage, vegetables and fruits. Phosphorus compounds are present in milk and its products, egg yolks. Potassium salts are potatoes and other vegetables.
Vitamin A is present in the form of carotene in carrots, spinach, rose hips, fish oil, egg yolks, butter.
B vitamins are present in the peel of cereals and bran, brewer's and baker's yeast, legumes, meat products and liver, spinach, peanuts, citrus fruits.
Vitamin D is rich in fish, butter, eggs.
Vitamin E is present in milk, vegetables, cereals, egg yolks and lard.

Inadequate dietary intake of animal proteins can lead to a number of diseases.

Of the total daily amount of proteins, 60% should be covered by the so-called complete ones. These are animal proteins found in meat, fish, poultry, dairy products and eggs. The remaining 40% is due to vegetable proteins, with the exception of potato protein, which is also complete.

Fats are also divided into animal and vegetable.

Products containing animal fats are lard, sour cream, butter, cheese, milk, egg yolks.
Accordingly, vegetable fats are oils that are produced from the seeds of plants. These are sunflower, corn, olive, cottonseed, peanut and others.

Unlike vegetable fats, animal fats contain lipoids, which are of higher nutritional value for the human body.

Sources of carbohydrates are flour, bread, cereals, potatoes, honey, milk, vegetables, fruits, berries and sugar.

From the above follows the main principle of proper nutrition. It must be complete and contain in the required quantity all the vital products of animal and vegetable origin.

Differences in the preparation of the menu for women and men

When compiling a menu for every day, it is necessary to take into account the weight of a person, age, climatic conditions of residence. The change of seasons is also important, because in winter a person needs much more energy than in summer. These are factors that determine the amount of energy expended by the body. That is why the daily ration is usually calculated in calories per kilogram of body weight. This is an indicator of the amount of energy needed that will be expended by the body.

The menu for each person individually.

For people engaged in mental work, office workers, service industries, the calculation of the daily amount of calories needed is based on 40 calories per kilogram of body weight.
For those who are engaged in physical labor, the calculation is as follows - 50 calories per kilogram.
Builders, miners, agricultural workers should eat more densely, because their work is hard, they expend a lot of energy. Therefore, here the calorie content of nutrition should be the highest - up to 70 - 80 calories per kilogram of weight.

For men, food that is richer in calories and proteins is suitable. Since the representatives of the stronger sex spend more energy on maintaining their body. Their muscle mass is also higher. Therefore, for an average-sized man working in an office, you need about 3,500 calories per day. It is also important that the composition of the products contains a little more selenium and zinc.

The women's menu differs from the men's in that it contains fewer calories. Enough 2500 calories per day for the normal functioning of the female body. The menu should contain foods that include calcium, unsaturated fatty acid, collagen. Proper nutrition for weight loss can be less high-calorie.

At a young age, women's metabolism is quite high, so you can sometimes afford more sweet and even fatty foods. However, after twenty-five, you need to slightly reduce the calorie intake so as not to gain excess weight. After thirty, it will be very difficult to get rid of it.

Proper nutrition menu for the week

During the day, there should be several meals at different times. Traditions different peoples and all kinds of diets offer 3-6 meals a day. However, the most acceptable in the current conditions is a menu of 3-5 meals per day.

A proper nutrition menu should contain a sufficient amount of vegetables, dairy products, meat and foods rich in fiber.

Breakfast should account for 30 - 35% of the calories of the daily diet.
Lunch should be 45-50% of calories.
And for dinner - only 20%.

When compiling a menu for a week, it should be borne in mind that for breakfast it is better to choose cereals with milk or water with dried fruits and nuts. Whole-grain bread with cheese or butter, kefir, fermented baked milk are suitable for them. In the morning, you can gain strength before the upcoming working day with chicken or quail eggs in the form of an omelette or soft-boiled. Will be good in summer fresh salad- vegetable or fruit.

For lunch, soups are preferred - borscht, chicken broth, pickle, cabbage soup, bean soup, mushroom, etc. The second course should also be hearty, but not so much that after dinner you feel sleepy. For example, vegetable stew or goulash with a piece of fish or a cutlet, durum wheat pasta with cheese and sauce. And a great addition would be a salad of fresh vegetables.

Dinner should not be saturated with protein foods, it is better to give up fried foods. Salads, steam cutlets, vegetable dishes are preferred. Cottage cheese casseroles and cheesecakes will perfectly contribute to satiety before a night's rest. And kefir or yogurt will stimulate the digestive process.

Day of the week	Breakfast	Dinner	Dinner
Monday	Omelette Cheese sandwiches	Buckwheat porridge with pork cabbage salad	Steam cutlets with mashed potatoes
Tuesday	Pancakes with curd filling	Soup puree with beans Steam cutlets Vegetable Salad	Fish and baked potatoes
Wednesday	Cheese sandwiches Yogurt	Noodle soup Stuffed eggs	Potato and mushroom casserole
Thursday	Warmed sandwiches with sausage and cheese	Borsch Vegetable ragout	Vegetable salad Baked fish fillet
Friday	Oatmeal with ground walnuts	ear Pilaf	Steamed cutlets with beans
Saturday	Oatmeal with raisins and dried apricots Yogurt	Soup with meatballs Steam cutlets Cabbage salad	Omelet with mushrooms
Sunday	Buckwheat with milk	Salad with greens chicken broth	Chicken pilaf

Recipes by day of the week

We offer main dishes from the presented menu by day of the week.

Omelet with tomatoes

Omelet with tomatoes is a quick breakfast that saturates the body with a lot of nutrients.

Take:

4 eggs.
2 tomatoes.
Grated cheese - 2 tbsp. spoons.
Greenery.
Flour - Art. spoon.
Butter - 40 g.

Cut the tomatoes into slices, chop the onion and herbs. Beat eggs, add grated cheese and flour, mix well. Stew onions and tomatoes a little in butter, add greens to the pan. Pour over the eggs, salt to taste. Fry under a closed lid for 7 minutes over medium heat.

Buckwheat porridge with pork

Buckwheat porridge with pork is a very satisfying, tasty dish.

Take:

Pork - 200 g.
Buckwheat - a glass.
Carrot.
Vegetable oil - half a glass.
Greens, salt, spices.

Grate the carrots, chop the onion, cut the meat into pieces. In a cauldron, fry the vegetables in oil, then put the meat. Pour in water and add rinsed buckwheat. There should be enough liquid to completely cover the contents of the cauldron. Salt, add herbs and spices. Simmer, stirring occasionally, over low heat until tender.

Steam cutlets

Steamed cutlets are much healthier than those cooked in a pan.

Take:

Veal - 300 g.
Bulb onions.
Egg yolk.
Greens, spices, salt.

Prepare minced veal with onions. Add egg yolk, chopped herbs and spices to it. Salt, form cutlets. Pour water into the pan, and as soon as it starts to boil, lay out the meat preparations. Cover the pan with a lid and simmer the cutlets for about half an hour, adding water if necessary.

Pancakes stuffed with cottage cheese

Pancakes with cottage cheese are a delicious treat.

Take:

Pancakes - 4 pcs.
Cottage cheese - 120 g.
Cream - 2 tbsp. spoons.

Whip cream, add cottage cheese to them. Start pancakes with the resulting mass.

Soup puree with beans

Bean soup is cheap and easy to make.

Take:

Red beans - 1 tbsp.
Tomatoes - 2 pcs.
Vegetable oil - to taste.
Herbs, spices, garlic, salt.

Boil the beans, chop the onion, chop the tomatoes. Stew the onion in vegetable oil for a couple of minutes, adding a decoction of beans. Then add half the beans to the pan and continue to simmer for a few more minutes. Remove the container from the heat and crush its contents with a pestle or grind with a blender into a puree.

Pour a little water into the pan, transfer the resulting puree there, add the rest of the beans, tomatoes, garlic, salt and spices. Simmer soup for 20 minutes until tender, stirring occasionally.

Fish and baked potatoes

A complete and healthy meal.

Potatoes - half a kilo.
Mackerel - 300 g.
Carrot.
Spices, herbs.

Cut the potatoes into circles, chop the onion, grate the carrots. Cut the fish into pieces. Lay out layers of potatoes, carrots, fish and onions on oiled foil, flavoring it all with spices. Wrap the foil as tightly as possible and place on a baking sheet. Bake for half an hour at 200 degrees until cooked.

Noodle soup

Noodle soup is rich and hearty.

Take:

Chicken backs - 2 pcs.
Noodles.
Carrot.
Vegetable oil - 2 tbsp. spoons.
Spices.
Greenery.

Boil chicken backs in water for forty minutes with spices. Carrots and onions at this time should be chopped, fried in vegetable oil and sent to a saucepan with broth. Put the noodles into the soup and cook for a couple of minutes. Before serving, add finely chopped greens to the soup.

Stuffed eggs

Stuffed eggs are always a popular snack.

Take:

Four eggs.
Pate - 70 g.
Mayonnaise.
Spices.

Cut the hard-boiled and peeled eggs into two parts. Get the yolks, grind them together with pate and mayonnaise. Add spices to this mass, and then carefully fill the proteins with it with a teaspoon.

Potato casserole with mushrooms

Potato casserole with mushrooms is one of the most basic dishes.

Take:

Mushrooms - 200 g.
Potatoes - half a kilo.
Two eggs.
Milk - a glass.
Sour cream - 2.5 tbsp. spoons.
Vegetable oil to taste.
Spices.
Greenery.

Mash the boiled potatoes in mashed potatoes, add milk, and cool. Beat the eggs and combine them with the puree. Mushrooms fried with spices and onions.

Then take a baking sheet, grease with oil and put on it in layers mashed potatoes and prepared mushrooms. Gently top everything with sour cream. Bake in the oven at a temperature of 150 - 180 degrees for twenty minutes.

Borsch

Borscht is the most popular dish.

Take:

Cabbage - 150 g.
Carrot.
Beets.
Potato - 1 pc.
Bulgarian pepper - 1 pc.
Tomato - 1 pc. or tomato paste - Art. spoon.
Vegetable oil.
Beans to taste.
Spices.

Boil beans, cut potatoes and bell peppers, chop onion and cabbage, grate carrots and beets. Send beans (you can canned) and potatoes to a pot with boiling water. Then fry the onion, carrot and bell pepper in vegetable oil. Send these vegetables to the pan with the future borscht. Put the chopped tomatoes there, and then the cabbage. Grate the beets and also pour into the borscht. Season the dish with spices and herbs.

Vegetable ragout

The dish will definitely be appreciated by those who follow their figure.

Take:

Bulgarian pepper.
Eggplant.
Zucchini.
Tomato - 2 pcs.
Garlic - 2 cloves.
Vegetable oil.
Spices.

Eggplant cut into cubes, pour cold water, add salt and leave for 15 - 20 minutes. Cut the zucchini and bell pepper, chop the onion, cut the tomatoes into slices.

Pour a little vegetable oil into a saucepan or cauldron, put prepared vegetables there. Drain the darkened water from the eggplants, squeeze them lightly with your hands and then add to the rest of the products. Simmer with garlic and spices until all ingredients are soft.

Baked fish fillet

Fish fillet is obtained with a delicate taste.

Take:

Fish fillet.
Greenery.
Spices.
Half a lemon.
Vegetable oil.

Process the prepared fish fillet with spices, salt and put on a sheet of foil. Put chopped onion, thin slices of lemon and greens on top. Spray the workpiece with vegetable oil. Wrap everything in foil, put on a baking sheet and bake in the oven at 180 degrees.

ear

Ukha diversifies your menu.

Take:

Fish - half a kilo.
Carrot.
Potato.
Bulgarian pepper.
Spices.
Greenery.

Chop the onion, cut the bell pepper into strips, potatoes into cubes, carrots into circles. Put the potatoes and spices into a two-liter pot with boiling water, and after a few minutes add the fish.

Lightly sauté onion, carrot and bell pepper in vegetable oil separately in a frying pan. Then add these vegetables to the ear and cook until tender. Before serving, you can put a little chopped greens in each plate.

Pilaf

Pilaf is a combination of flavors, juicy meat and delicious vegetables.

Meat - 400 g.
Rice - 1.5 cups.
Carrot.
Garlic.
Vegetable oil.
Spices.

Chop the onion, cut the carrot into small strips. In a cauldron, heat the vegetable oil and put the prepared vegetables. Stew a little, add meat, add water and simmer until soft, covered with a lid.

After that, put well-washed rice in a cauldron, add spices and garlic. Pour everything with water so that it covers the cereal. Close the pilaf with a lid and cook over low heat until tender.

Soup with meatballs

Soup with meatballs is a hearty and elegant dish.

Take:

Ground beef - 200 g.
Carrot.
Potatoes - 2 pcs.
Vegetable oil.
Spices.

Chop the onion and divide into two parts. Add one of them to the mass of minced meat, season with spices and mix well. Drop chopped potatoes into boiling water. Then form meatballs and put them in the soup, adding spices.

In vegetable oil, lightly fry the second part of the onion and grated carrots. Then put the vegetables in a pan with an almost ready first course.

Omelet with mushrooms and cheese

Omelette with mushrooms and cheese - an absolute delicacy

Take:

4 eggs.
Mushrooms to taste.
Small onion.
Cheese - 40 g.
Milk - a quarter cup.
Vegetable oil - 3 tbsp. spoons.

Chop the mushrooms, beat the eggs with milk and salt. Grind the cheese on a grater. Chop the onion.

Pour vegetable oil into a frying pan, send mushrooms there and simmer them until soft under the lid. Then put the onion, lightly fry and pour everything with beaten eggs. Sprinkle the dish with grated cheese on top, close the lid and cook for a few more minutes.

Pour vegetable oil into a metal pan or cauldron, put garlic, onions, carrots, tomatoes, bell peppers there. Stew vegetables for 5 - 7 minutes over low heat, then send chicken meat to the pan and cook the dish for a few more minutes.

Then pour vegetables with meat with well-washed rice, add spices and herbs. Fill the contents of the pot with water, cover with a lid and cook until tender, stirring occasionally.

Shopping list for menu planning

A ready-made menu and a list of products for it, of course, are very convenient to find on the Internet. The problem seems to be resolved. However, this is not so, because everyone has their own taste preferences, habits, and salary. Some of the products you may not need at all, and some ingredients will have to be added to the proposed list.

Plan your shopping trip carefully.

Here are some tips to make shopping and going to the market easier.

First of all, you need to decide on what day it is best to do this. Then look into your "bins", check what products are already stored in the locker. Often this is flour, cereals, sugar - they do not need to be purchased weekly. You can make a purchase once a month.

It is better to make a list of products by sections so that it is easy for you to navigate in the store.

We offer a list of products for the week, which is made up of those dishes that are listed in our menu. Determine the amount of food based on the amount of food needed for the whole family.

Dairy products:

Butter.
Milk.
Cottage cheese.
Sour cream.
Cream.
Yoghurts.
Mayonnaise.
Eggs (always located in the store on the shelves next to the dairy)

These are perishable products, so stocking up on them for a week will not work. You will have to buy once every couple of days.

Meat products:

Veal.
Pork.
Ground beef.
Chicken backs and breasts.
Sausage.
Pate.

Fish products:

Mackerel.
Any fish optional.

These products, with the exception of sausages, can be purchased immediately for a week and stored in the freezer.

Grocery:

Flour.
Red beans.
Buckwheat.
Noodles.
Spices and bay leaf.
Salt and sugar.

Groceries can be successfully stored for several months, so you can buy them infrequently, but with a margin.

Canned food:

Canned beans.
Pate.
Tomato dressing.
Vegetable oil (often sold in the store on the shelves next to canned foods).

Vegetables fruits:

Potato.
Carrot.
Beet.
Cabbage.
Tomatoes.
Bulgarian pepper.
Zucchini.
Eggplant.
Cucumbers.
Greens - onion, lettuce, dill.
Garlic.
Mushrooms.

Of the prepared and frozen products, according to the proposed menu, only pancakes are needed.

Budget food menu option

There are many healthy products that are quite inexpensive, but are quite suitable for preparing delicious dishes.

Proper nutrition does not mean expensive food.

Proper nutrition for women and men does not suffer at all.

These are vegetables familiar to everyone - carrots, onions, cabbage, radishes, beets.
IN budget menu expensive beef, pork can be successfully replaced with inexpensive fish (most often herring) and chicken.
Also use offal - liver, kidneys.
Legumes contain valuable vegetable proteins, so sometimes they can completely replace meat. In the budget menu, they can be used more often, especially since the price of peas and beans is quite acceptable.
Habitual cereals - buckwheat, rice, oats - are rich in valuable nutrients, vitamins. Therefore, their presence on your table is a must.
Dairy products are vital, but sometimes expensive. Therefore, the choice should be made in favor of kefir and Greek yogurt instead of sour cream and cream. You can buy plain fat-free cottage cheese, instead of expensive curd masses with sweet and fatty ingredients.
The cheapest fruits are apples and bananas. They can be found in almost any store or market.
It is better to bake bread yourself or buy rye bread.
Sweets completely replace dried fruits and honey. Sometimes you can afford some dark chocolate. It is much healthier than light milk.

Between the main meals, you can arrange small snacks for yourself, like a second breakfast and an afternoon snack. For this, fruits, a glass of kefir or yogurt, 100 grams of cottage cheese are suitable.

We offer an approximate menu for a very small budget:

Day of the week	Breakfast	Dinner	Dinner
Monday	cabbage salad boiled rice Tea or coffee	boiled fish Vegetable salad Dried fruits compote	Boiled chicken breast Vegetable stew Tea
Tuesday	Buckwheat porridge Cottage cheese Coffee	Vegetable soup The vinaigrette Tea or compote	radish salad Vegetable stew with rice Kefir or ryazhenka
Wednesday	oatmeal porridge Banana Yogurt	Vegetarian borscht Braised fish with vegetables Tea	cabbage salad chicken cutlets Dried fruits compote
Thursday	Cottage cheese Two eggs Coffee or tea	Vegetable soup with beans Rice Dried fruits compote	Barley porridge carrot cutlets Tea
Friday	Rice porrige cabbage salad Tea	Steamed fish Vegetable salad Tea	Boiled chicken breast Vegetable stew Dried fruits compote
Saturday	Fried eggs Salad with fresh herbs Yogurt	Vegetarian pickle Buckwheat Kefir	Chicken breast with garlic in the oven The vinaigrette Dried fruits compote
Sunday	Oatmeal 2 soft-boiled eggs Coffee	Braised fish with vegetables Potato salad Tea	Cottage cheese Buckwheat Yogurt

Proper nutrition is the most healthy way to eat food, contributing to the normal functioning of the body and beauty. This is a wonderful habit that is better to follow for a lifetime, and not for two weeks in order to lose weight. Try it and see for yourself that it is easy, tasty and not expensive.

Healthy eating: menu for the week , compiled taking into account the daily need for biologically active substances, contributes to the provision of all vital systems human body, brings gastronomic pleasure, promotes the prolongation of youth and health.

Important! The main difference between a healthy diet and various diets is the need to change the dietary lifestyle, and not just limit the use of certain food groups for a relatively short period.

Such nutrition implies a conscious rejection of unhealthy foods. The same is offered by the Dukan diet - a menu for every day, the table of which shows the allowed foods in great detail.

sweet sparkling water, energy drinks;
smoked meats, marinades and pickles;
chips and fast food;
mayonnaise and preserves.

Basic concepts of healthy eating

Following simple rules A healthy nutritious diet can achieve sustainable positive results: ideal weight, slim figure, good health.

A set of rules for healthy eating:

Breakfast is a must! Nutritionists recommend eating the most nutritious foods before 3 p.m., as metabolic processes are more active before lunch.
5 meals a day throughout the day, ensures the gentle work of the digestive system.
Drinking a glass of warm water before each main meal.
Drinking water according to daily needs and not less than 1.5 liters.
Daily adherence to the diet, facilitates the work of the stomach, allowing it to produce required amount juice for digestion.
A balanced ratio of proteins, fats and carbohydrates in the daily menu provides the nutritional value of food.
Evening meals are recommended to be planned at least 3 hours before bedtime.
Of great importance is the calorie content of food, since the use of high-calorie foods in large quantities leads to excessive fullness, the use of low-calorie foods provokes weight loss and malnutrition.
When compiling the optimal diet, it is necessary to take into account the lifestyle, climate, type of nervous system, age - all these concepts affect the rate of metabolic processes.
You can diversify the dishes you eat with the help of spices, herbs and seasonings.
Quality products that have undergone minimal heat treatment are most useful in compiling a healthy diet.
The use of dishes in raw, boiled, stewed, baked and steam form.
Refusal of smoked, fried, pickled and salty foods.
Increase the intake of plant foods rich in fiber: vegetables, herbs and fruits.These products contribute to the natural cleansing of the intestines from toxic substances, toxins and carcinogens.

Did you know? Planning and conducting the 1st fasting per week contributes to weight loss.

Diet healthy eating: menu for a week that promotes weight loss

A weekly menu that promotes weight loss should be optimally balanced and varied, which is why it can be called healthy.

Interesting! You can include your favorite dishes in the weekly menu, but they should be repeated no more than 1 time per week.

An important point in maintaining a healthy diet is the constant control of weight and well-being.

The following example will help you create an optimal healthy diet menu for a week:

Monday

Breakfast: porridge seasoned with a handful of nuts and steamed dried fruits, boiled egg, a cup of cocoa.
Lunch: 2 baked apples stuffed with cottage cheese, raisins.
Dinner: chicken soup, whole grain bread, a serving of low-fat steamed or boiled fish.
Afternoon snack: 1 glass of kefir, fermented baked milk or acidophilus.
Dinner: fresh vegetable salad dressed with kefir, balsamic vinegar or vegetable oil, stewed or boiled chicken breast.

Tuesday

Breakfast: porridge, a glass of yogurt, unsweetened tea with lemon.
Lunch: 100-150 g of a mixture of dried fruits and nuts.
Dinner: vegetable cream soup, chicken meat with stewed vegetables, fresh.
Afternoon snack: cottage cheese with the addition of chopped greens.
Dinner: rice with seafood, a handful of olives.

Wednesday

Breakfast: porridge, hard cheese, coffee or chicory.
Lunch: 1-2 citrus fruits
Dinner: mushroom soup, veal with vegetable garnish, berry jelly.
Afternoon snack: skim cheese.
Dinner: vegetable stew.

Thursday

Breakfast: steam omelet, vegetable salad, ginger tea.
Lunch: cottage cheese.
Dinner: meat soup with crackers, lazy cabbage rolls or vegetable stew, cocoa.
Afternoon snack: 1 cup unsweetened yogurt with a handful of dried fruit or nuts
Dinner: fish casserole, vinaigrette.

Friday

Breakfast: 100 - 135 g whole grain bread, a slice of cheese and red fish.
Lunch: 1 glass of acidophilus, curdled milk or fermented baked milk, a handful of dried fruits.
Dinner: chicken broth, stewed or sauerkraut, baked chicken meat, cocoa.
Afternoon snack: fruit dessert: jelly or pudding.
Dinner: cheese casserole.

Saturday

Breakfast: porridge, a serving of lean pork, coffee.
Lunch: salad of fruits, berries, nuts.
Dinner: vegetarian pilaf, cheese, compote.
Afternoon snack: 1 cup unsweetened yogurt, biscuit.
Dinner: steamed fish cakes with grilled vegetables, unsweetened tea.

Sunday

Breakfast: porridge, poached egg, cheese, coffee.
Lunch: glass of juice and biscuits
Dinner: soup with meatballs, vegetable casserole, compote.
Afternoon snack: cottage cheese with a spoonful of honey or jam.
Dinner: rice babka with raisins or apples.

Important! The serving size should satisfy hunger without causing a feeling of heaviness in the stomach. Optimal portion sizes will saturate without allowing you to overeat. You should not make very small portions, as regular malnutrition puts the body into a stressful state, thereby contributing to food breakdowns, overeating, and, accordingly, the accumulation of fat reserves. Too large portions provoke a feeling of fullness in the stomach and the deposition of extra pounds on the hips and waist.

Sunday can also serve as a fasting day, during which seasonal vegetables, fruits, water, tea should be consumed.

According to fans healthy eating: weekly menu with recipes can be compiled in the form of a table or list and hung in the kitchen. Such a technique will facilitate the solution of the question: “What to cook today?” and will take into account the gastronomic wishes of all family members.

A conscious choice and adherence to the rules of a healthy diet does not mean that now it will not be possible to treat yourself to a piece of cake, chocolate, delicious pastries. On the contrary, you can afford goodies, but 1-2 times a week and, of course, within reasonable limits.

Better than any diet, following a healthy diet contributes to good health, a good figure and a great mood.

The health of the whole family directly depends on what she eats for breakfast, lunch and dinner. For this reason, every housewife thinks through the diets in advance, but does not always take into account how useful the cooked food is and what effect it has on the body. To always keep yourself and your family in good shape, good mood and constant energy, switch to proper nutrition, and make a weekly menu for the family, in accordance with its rules and principles.

A well-composed daily diet will help not only improve the body, avoid many unpleasant diseases, but also solve the problem of monotony and stress. The whole family will definitely be satisfied.

In order for the PP to “work” and give the desired effect, it is important to follow its basic rules during the formation of the diet for every day:

completely balanced. Meals should contain the right amount of proteins, fats and carbohydrates, vitamins, minerals and trace elements. We calculate the BZHU in advance, we look so that the values \u200b\u200bdo not go beyond the established limits.
We refuse three meals a day. There should be an average of 5-6 meals a day. We eat small meals every 3-4 hours.
We eat complex carbohydrates. They must be present in the correct menu. We eat food with complex carbohydrates only during breakfast. It saturates the body with energy for many hours, makes you forget about hunger and harmful snacks for a long time.
Second breakfasts are a prerequisite for PP. Sour-milk products, vegetable and fruit salads are perfect for lunches. Depending on the formed family menu, you can snack on nuts and dried fruits.
Lunch is protein. Be sure to lean on poultry, lean meat in combination with complex carbohydrates and a vegetable component.
Afternoon is another snack. During it, you can eat the same foods, dishes as during the second breakfast. It is also not forbidden to drink a cup of tea, cocoa with or a whole grain bread sandwich.
Dinner 4 hours before bed. During this meal, we use only light meals that are digested the fastest and do not create heaviness in the stomach.
We completely refuse fatty, salty and smoked. Nutritionists recommend boiling, stewing or baking without oil as cooking methods.
We drink at least 2-2.5 liters of water per day. We drink before or after meals for half an hour. You should also start your morning with a glass of fresh drinking water. Enough 200 milliliters to "start" the body and prepare it for the coming day.

A balanced diet necessarily includes five groups, united by composition. To form, for a common family of 4, it is important to correctly combine them with each other:

Vegetables and beans.
Fruits.
Lean meat and poultry, eggs, fish and nuts.
Cereals and cereals.

We also necessarily include dairy, sour-milk products, spices and spices (they also play an important role in the PP system) and others. healthy foods.

Initially, the hostess faces enough difficult task- compose competently, cook healthy and tasty. But, as soon as the diet is formed for at least one day, no further problems arise. Understanding the system is simple, and the result is health and always good mood all family members.

How to correctly think over the daily diet for the week? This process requires a significant amount of time, but the hours spent are worth it. From the very beginning, be sure to look at seasonality, what products are available at one time or another of the year, take into account the products that are already in the refrigerator and on the shelves in the closet. When compiling, remember the following points:

We take into account the wishes of all household members, not forgetting about family budget- You can eat right and save money.
We form a list of products that are in stock.
We take into account that one day guests may unexpectedly come home - we think over dishes, food that we will serve during gatherings with friends and relatives.
Explore promotional offers in stores, supermarkets. There is a huge chance, a chance to buy an expensive product that is great for a proper diet, at a reduced, affordable price. As a result, the list of possible dishes for each day will be replenished, and the menu will become much more interesting and varied.

You can write down the finished menu, both in electronic form and on A4 sheets of paper.

What are the best dishes to include on the menu for a family of 4? What should the finished diet look like? We offer you several options that will help in the formation of your unique.

Best PP recipes for the whole family: vegetable casserole

Cook for yourself and your loved ones only delicious healthy meals. Dilute the diet of cereals, soups, omelettes with original recipes for every day, the preparation of which will bring incredible pleasure and will not require large financial expenses.

Vegetable casserole - an unusual interpretation classic recipe. To prepare it, you need the following ingredients:

Zucchini - 300 grams.
Tomatoes - 1 piece.
Carrot - 1 piece.
Onion - 1 piece.
Cheese - 50 grams.
Dill - 10 grams.
Chicken eggs - 2 pieces.
Low-fat milk - 100 milliliters.
Salt and seasonings - to taste.

Remove the skin from the zucchini and cut into half rings.
Chop tomatoes, carrots and onions into thin rings.
In a pre-prepared baking dish, lay out the vegetables in layers, lightly add and send to the oven for 15 minutes (temperature 180 degrees).
Beat eggs with milk until smooth, add salt and spices.
Pour the vegetables with the prepared milk mixture, sprinkle with grated cheese and herbs on top and send back to the oven for another ten minutes.
We serve to the table. Bon appetit.

Do you have small children in your family who like sweets? Cook delicious cheesecakes from the oven for breakfast. For cooking, prepare the following products:

Fat-free cottage cheese - 200 grams.
Yolk - 1 piece.
Rice flour - 25 grams.
Baking powder - 1/3 teaspoon.
Honey - to taste.

We combine all the ingredients together, knead the dough thoroughly.
We form cheesecakes. Inside, you can put a frozen berry of strawberries, cherries, raspberries.
We spread the cheesecakes on a baking sheet covered with parchment paper, and send it to the oven at a temperature of 180 degrees until cooked, about 20 minutes.

Serve with fresh fruit and low fat sour cream.

Tired of classic lunches? Cheese soup with chicken is a great way to add variety to everyday life and surprise the household with an original taste. For it you will need:

Chicken fillet - 400 grams.
Potato - 1 piece.
Carrot - 1 piece.
Processed cheese - 180 grams.
Dill / parsley, spices and salt - to taste.

Wash the fillet well, dry with towels and cut into small pieces.
Peel potatoes and cut into cubes.
Shred carrots in half rings.
Fry the chicken a little in a pan.
We boil water or broth (two liters), throw lavrushka, spices, fried meat there. Reduce heat and simmer for about 10 minutes.
Pour prepared vegetables into the soup, keep on fire for another 15 minutes.
Throw cheese into the pan, knead until it dissolves.
We chop the greens and send them to the pan. We add if necessary.
Mix everything thoroughly and remove from heat.
We serve to the table, beautifully served on plates. Bon appetit.

Every hostess wants only the best for her family, and a well-designed menu is a real concern for the health and well-being of the household. Learn the basics of proper nutrition, eliminate junk food from your diet, and add more healthy foods. Prepare delicious, nutritious meals every day that will give you incredible pleasure, saturate with useful substances for many hours.

With us, you will learn how to properly form the menu and replenish the piggy bank of recipes with original options.

Classmates

It is known that not only the health and physical form of a person, but also his mood depends on the diet. To be in all week good location spirit and maintain optimal performance, you need to think over the menu for the week in advance.

Proper diet for the week

Most people have tried dieting at some point. But the effect was either absent altogether, or was temporary, because the diet does not imply lifelong adherence to its rules. Due to an unbalanced and irregular diet, extra pounds appear, the skin becomes flabby and loses its healthy shade, external flaws (pimples) and internal diseases of the body appear.

Proper nutrition means:

balanced diet;
regularity of meals;
high quality of consumed products.

Due to the fast pace of life, workload and study, the abundance of fast food and "junk" food on the shelves of supermarkets, people are moving further and further away from the principles of proper nutrition. Due to poorly organized nutrition, all body systems suffer, hormonal balance is disturbed, diseases of the intestinal tract appear, problems with teeth, hair and skin begin. Sometimes, it comes to bulimia and anorexia, or, conversely, extreme obesity.

In order to prevent the described disorders and diseases from appearing, you need to understand the principles of proper nutrition, implement them in everyday life and never give up on them again. The first step towards this can be considered the development of a menu for the week.

What kind of food can be considered correct?

When compiling the menu and shopping list for the week, you must not forget that it must be correct. Each person should proceed from their physical form, daily physical activity, as well as goals - so, some need it, others need to gain weight or muscle mass, others set themselves the task of maintaining a comfortable weight.

In order for the positive effect to last for a long time, you need:

adhere to the chosen diet throughout life;
diversify the diet so that the body receives all the useful substances from it;
control the calorie content of food.

The criteria for proper nutrition, as dietetics says, are:

its diversity - without it it is impossible to get everything needed by the body minerals, vitamins and nutrients;
small portions with frequent meals;
counting calories;
exclusion from the diet of hormonal products and harmful sweets;
reducing the amount of salt;
reducing the proportion of animal fats in the diet;
avoiding or limiting the consumption of beverages containing alcohol or caffeine;
daily consumption of large amounts of water.

When adding fruits to the menu, you need to know that not all of them are equally useful, especially for people who are in the process. Bananas, various varieties of grapes and pears are best not included in the diet for a week.

Three meals a day, familiar to most people, is not considered correct by nutritionists. In their opinion, it is better to increase the number of meals to five or six, while reducing the amount of servings. Breakfast should be the heaviest meal of the day. For those who are not used to small portions, you can try to trick your brain and stomach by eating from small plates.

Calorie intake is important. Even if during the day there are only healthy foods, but in excessively large quantities, such a diet cannot be called correct. Therefore, it is important to follow the rule: the calories consumed must correspond to the energy spent per day. In order not to bite and not be tempted to eat something harmful, you need to stick to a pre-planned meal schedule. If the habit of biting is not so easy to overcome, you can always keep a package of dried or fresh fruits with you, some nuts or candied fruits, a glass of low-fat yogurt.

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

When compiling a menu plan, it is recommended to consider, including the time of meals. This will allow everyone in the household to eat on schedule and, over time, will completely remove outbreaks of sudden feelings of hunger. To do this, you need to proceed from the daily routine, familiar to all family members, taking into account their work, study, and bedtime. Then the diet will be not only useful, but also rational.

For "larks" who go to bed early and get up early, the following meal schedule would be ideal:

breakfast: 7:00;
second breakfast: 10:00;
lunch: 13:00;
afternoon tea: 16:00;
dinner: 18:00.

"Owls" will be more comfortable eating like this:

breakfast: 10:00;
second breakfast: 13:00;
lunch: 15:00;
afternoon tea: 17:00;
dinner: 19:00.

At the same time, the time can be moved to a later time - the main thing is that the last meal should be light and no later than three hours before going to bed.

Composing sample menu healthy nutrition for the week, you need to make a large list of products that you can buy and eat during the week. Then, the products are evenly distributed over the days of the week, so that, for example, there are no two “chicken” or “fish” days in a row.

Correct, healthy foods should be consumed in the following ratio:

half of the diet is carbohydrates;
30% of the diet - proteins;
20% of the diet is fat.

Dinner should consist of protein foods, and its fat content should not exceed 9%. Fish, meat is better not to bake, but to boil or stew.

To better feel the moment of satisfaction of hunger, during the meal you can not be distracted by reading or talking. You need to take food slowly, in a relaxed atmosphere, savoring every bite.

When forming the menu, you need to take into account the physical activity of each family member. Those who play sports, spend a lot of time on their feet or are under increased stress should eat more nutritious food.

In addition to food, every person should drink fluids. It is better if the choice falls on filtered non-carbonated water. You can also drink green tea, which will help rid the body of toxins and toxins due to the antioxidants in its composition.

Periodically, you can arrange a "feast", or "cheat meal", as they call it. On such days, you can treat yourself to sweet, salty, alcohol or other foods that are not recommended to be eaten often or that can damage your figure or health.

Monday

The first day of the week is Monday. The way a person starts the week has a lot to do with how successful they are. A typical diet for Monday might look like this:

Before going to bed, you can eat some cottage cheese or drink yogurt.

Tuesday

On Tuesday, the menu should be different from the previous day's menu so that it doesn't get boring. The recipes for the dishes listed below are known to every housewife.

Wednesday

A balanced menu for Wednesday will energize you in the middle of the working week.

Thursday

By adding new fruits to the menu, you can cheer yourself up on Thursday.

Friday

On the last day of the week, our body especially needs energy, which it can get from food. At the same time, breakfast will turn out to be cheap, which will save money.

Saturday

On the first day off, you want to treat yourself and family members to special dishes, because there is more time for cooking.

Sunday

Before the start of the working week, you should recharge your good mood and strength for new achievements. A well-thought-out menu will help with this. Cooking the proposed dishes is simple, so there will be plenty of time to relax before the working week.

Each family can add their favorite dishes to the proposed menu. The main thing is to maintain the indicated proportions of proteins, carbohydrates and fats and adhere to the described nutrition rules. It is also better to write down the list of products a week in advance so that everything you need is always at hand - in the refrigerator.

To be healthy, family members need to exercise and get enough sleep. For recovery, adults are supposed to sleep at least 7 hours daily, children - up to 9 hours. At least an hour a day should be devoted to active sports, but gymnastics or walking is also suitable, which can replace a trip on public transport to work or study.

If it is difficult to rebuild from the usual diet to the right one, you need to occupy your mind with something that will distract it from thoughts about food. For example, go to Gym, to educational courses, go jogging or immerse yourself in reading. In moments of hunger, you can drink green tea or water. Sweet can be replaced with healthy ones - dried fruits or low-calorie toasts. Gradually, the concentration on food will pass.

Developing correct menu for a week, you need to listen to the wishes of all family members, and also take into account their work schedule. Then family meals will become not only useful, but also enjoyable for everyone!

Eating right is difficult only in the early stages. If you stick to a proper nutrition schedule for every day and create an example menu that you will follow, then the pleasant bonuses of this approach will not be long in coming.

"We are what we eat" - it's hard not to agree with these words

According to most modern nutritionists, the daily norm of healthy food consists of:

50% carbohydrates;
30% proteins;
20% fat;
vitamins;
minerals.

The daily calorie intake for women is 1800 kcal, for men - 2100 kcal. It may vary depending on the level of activity of a person during the day.

What is proper nutrition, the menu for every day, well display reviews about this system:

this is the base on which the general state of the body is built;
she gives a good mood and visual appeal;
maintains good spirits and energy;
contributes to the treatment and reduction of the likelihood of a number of diseases;
has a clear schedule of healthy meals.

Basics of a healthy diet

Unfortunately, not all of us adhere to the rules of healthy food consumption, although we are familiar with their basics from the school curriculum. Visually, proper nutrition, the menu for every day can be presented in the form of a so-called plate:

take simple dinnerware and divide it into two equal parts;
the first half should always be occupied by vegetables or fresh salad, unsweetened fruits;
the second part must be divided in half again;
one half - animal proteins in the form of meat or fish;
the second - a portion of porridge, hard pasta, boiled potatoes;
do not forget also about bread and the daily norm of liquid in 1.5-2 liters.

This plate should correspond to three meals, the other two are for snacks. They are fruits, yogurts, vegetables and nuts.

Principles of healthy eating

Products that a person consumes every day should perform several functions at once.

Building a personal eating system in the right way is not an easy task. It is necessary to follow certain principles and rules:

eat when you feel hungry;
each piece of food should be thoroughly chewed;
you need to eat in a calm state in moderate portions;
while eating, it is worth taking a sitting position and concentrating on the process itself;
the menu of one meal is limited to a maximum of four dishes;
the daily diet should be divided into 4-5 small meals, eating the main amount of food at lunch;
it is worth eating freshly prepared natural food, in particular more fiber - fresh vegetables and fruits;
minimize or exclude fast food, alcohol and harmful products - mayonnaise, ketchup, deep fats;
give preference to natural sweets with a low sugar content and the absence of fatty creams.

Meal frequency

There is one simple rule here - eat more often, but less. Food from your menu of proper nutrition for the day should:

have fixed and regular reception hours;
be distributed according to the number of calories and chemical elements;
take into account the set of dishes and their quantity;
be prepared from combined products.

For healthy people, the optimal frequency of meals is 4 times a day, in the presence of gastrointestinal diseases, there may be 5 or 6.

Regularity

You need to eat regularly, the same breakfasts should not be skipped, citing the lack of time. They guarantee you productivity and cheerfulness throughout the day.

Create an optimal regimen for yourself that you can follow without breaking. An approximate schedule for proper nutrition for each day looks like this:

breakfast at 7 am, 10:00 am - for those who wake up late;
lunch at 10:00 (13:00);
lunch at 13:00 (15:00);
afternoon tea at 16:00 (17:00);
dinner - 19:00 (20:00).

Adequacy

This principle can be easily explained by the fact that with the help of food we replenish the energy reserve necessary to maintain the vital activity of the body. It should come exactly as much as we are able to spend.

If the amount is greater, then excess weight appears, since unused calories will accumulate, and if less and all reserves are spent, you cannot avoid serious health problems.

The daily norm of the menu of proper nutrition for each day should be distributed as follows:

light breakfast, equal to 1/3 of the norm;
dense lunch and dinner, corresponding to a quarter of the food consumed;
with the obligatory four meals.

balance

A reasonable balance of carbohydrates, fats and proteins is easy to maintain if you eat a variety of dishes and take into account food compatibility. A balanced diet of proper nutrition for every day consists of 5 main food groups:

cereals;
vegetables;
fruits;
dairy products;
meat and fish.

Their distribution by hours of consumption strongly depends on the composition and energy potential. The high protein content of meat, fish, and legumes is good for lunch or breakfast, as they increase the activity of the central nervous system and take longer to be absorbed by the body. Dairy products, vegetables and fruits should be consumed for dinner, as they do not burden the digestive system.

List of products for proper nutrition

With proper nutrition, a person's diet is balanced and healthy

To prepare healthy and delicious dishes proper nutrition for every day, you will need a list of necessary products, which includes:

fresh seasonal berries, fruits and vegetables, herbs;
nuts and dried fruits, white and green tea, grain coffee, chicory;
various cereals and cereals, olive oil, mushrooms;
dairy products - in particular natural yoghurts, sour cream and cottage cheese;
poultry and seafood - fillet and red fish;
honey and bitter chocolate;
lean meats, chicken and quail eggs.

Healthy food menu for the week

The system will help you competently plan a diet in accordance with a healthy lifestyle separate power supply, which is based on the compatibility of different foods with each other. Following the chosen regimen, you can start from the compiled list of products and combine them, adjusting your daily calorie intake.

Start with the simplest - write down by the hour what exactly you will eat at that moment for breakfast, lunch or dinner. Make a detailed menu with a description of the dishes for the week. These recipes for proper nutrition for every day will help you with this:

pasta with chicken and vegetables - boil durum wheat products in salted water, cut into medium-sized zucchini (zucchini) slices and add broccoli and green beans to it, stew vegetables in a pan in olive oil and combine them with chopped cubes chicken fillet when it comes to readiness, mix everything with pasta;
vegetable salad - cut a fresh cucumber into thin strips, and cherry tomatoes in half, marinate onions in wine vinegar, cutting it into half rings, combine the ingredients, seasoning them with arugula and lemon juice;
pumpkin puree soup - prepare the broth from chicken breast, take out the meat and cut it into cubes without turning off the pan, add onion and carrot blanched in butter, finely chopped a couple of potatoes and pumpkin, cook until cooked, drain the liquid into a separate pan, and mash vegetables and meat, combine ingredients, seasoning the soup with basil and rye croutons to taste.

Menu for a week for weight loss for girls

In order not to miss anything important, you can create a menu for the week for each day.

If you want to lose weight, then your diet, regardless of gender, should be complete, low-calorie and varied. The weekly menu compiled by nutritionists implies the following proper nutrition for weight loss for every day:

porridge from any whole grain cereal - a serving does not exceed one and a half tablespoons;
lean meat, fish or poultry - alternate these dishes by day of the week, daily these are two servings, the size of a palm;
fermented milk products - a glass of fermented baked milk or kefir, half a glass of yogurt without fillers, no more than 200g fat-free cottage cheese per day;
mineral water without gas - about 1.5 l, taking into account the fact that you eat first courses, drink tea, eat fruits;
liquids at will - compotes, rosehip decoctions, green tea, unsweetened juices and fruit drinks;
fiber - from seasonal vegetables and fruits, 300g each, as well as fresh herbs and celery;
vegetable oils - no more than two tablespoons of olive or linseed oil;
spices, salt and sugar - the first in the form of cinnamon and turmeric, ground coriander, the second - limit consumption as much as possible, replace sweets with dried fruits and honey;
eggs, nuts and low-fat cheese - the daily norm is within 30g.

Daily menu options for athletes

The daily diet should include foods with a rich list of nutrients

Physical activity and sports contribute to good health and weight loss. You can use different options for the sports menu, depending on your goals, but they must comply with the following rules:

the main meal 2-3 hours before the start of the workout;
protein and other nutritious shakes are equal to one meal, this is a good alternative to a full breakfast;
if this is not possible, a snack with cottage cheese, yogurt or kefir is allowed half an hour before fitness classes;
an alternative option for energy - fruit or natural juice 40 minutes before the start of classes;
during training, it is advisable to use non-carbonated mineral water in small quantities;
after exercise - a taboo for fatty foods, it should be replaced with protein, the same cocktail or a small portion of cottage cheese for 20-30 minutes;
if you go to bed 4-5 hours after a workout, you can afford a full dinner no later than 19:00, for example, fish stew with vegetables, baked in the oven or on the grill.

Many athletes will love these healthy recipes proper nutrition for every day:

vinaigrette in a slow cooker - peel the beets, potatoes, onions and carrots and cut into cubes, place the ingredients in a double boiler bowl, pour 1 liter of water into the main bowl, steam for 15 minutes, then leave only the beets for another 10 minutes, finely chop pickled or pickled cucumbers and mix them with prepared vegetables, add spices and green peas, season with olive oil;
celery cocktail - mix with a blender until a light foam forms 50 ml of celery juice or a small piece of fresh stalk, 100 ml of milk and one egg white;
banana protein shake - beat in a blender 0.5 l of milk, one banana, 2 tbsp. spoons of honey, 30g of any nuts and 200g of homemade cottage cheese.

Diet menu for teenagers every day

Strict diets and fasting days are excluded for a rapidly developing child's body. Teenagers should eat a balanced diet, get all the necessary amount of nutrients, vitamins and trace elements. These tips and tricks will help you create the right nutrition for every day for children:

limit high-calorie foods with a child's tendency to be overweight;
organize a full breakfast - milk porridge, steam omelettes, cottage cheese with fruit;
make sure that 50% of the diet is carbohydrates, and 30% and 20% are proteins and fats, respectively;
eliminate the likelihood of overeating by introducing fractional meals in small portions 5-6 times;
allow the child sweet, starchy and fast food no more than three times a week, in the morning;
replace harmful sweets with healthy ones - let it be bananas, dark chocolate, marshmallows, grapes, fruit jelly or natural marmalade and marshmallows;
select the calorie content of the diet so that it corresponds to the activity of a teenager, for girls - no more than 2400 kcal per day, for boys - no more than 2800 kcal.