Believe in yourself and your success. How to believe in yourself: professional advice. Let's take a look at the opposite examples.

Proper nutrition involves useful rules(habits):

Five meals a day;

Before going to bed after the last meal, at least two hours should pass;

Breakfast no later than forty minutes after waking up;

Drinking 2 liters of water per day (if there are no contraindications);

Conducting a fasting day (1 time per week).

Breakfast: buckwheat (oatmeal) porridge. The quantity should not exceed 200 g.

Lunch: vegetable soup (less often meat, serving - no more than 250 g), meat or fish (100 g). Cereals are ideal as a side dish, but you should not eat them more than 3 times a week.

Dinner: cottage cheese (dishes made from cottage cheese).

sample menu proper nutrition № 2

Breakfast: 2 pancakes from zucchini or potatoes. Eat potato dishes no more than twice a week.

Snack: fruits, berries, dairy products.

Lunch: see menu no. 1.

Snack: dairy products.

Dinner: scrambled eggs (up to 180 g) or meat with vegetables (up to 200 g).

First breakfast: steam cutlets (fish / meat, 100-120 g) with a side dish of rice and vegetables (250 g), green tea(no added sugar).

Snack: low-fat yogurt without jams (preferably homemade).

Dinner: boiled meat (fish) with vegetable garnish.

Sample Menu for Proper Low Carb Diet #3

Breakfast: scrambled eggs herbs and tomatoes.

Snack: 20 to 30 grams of cheese.

Lunch: meat broth with meat and diet bread.

Snack: low-fat yogurt (up to 2%).

Dinner: See Low Carb Menu #1 or #2.

Breakfast: egg (1 pc.), Grapefruit (0.5-1 pc.), Whole grain bread (no more than 40 g), coffee with milk (200 ml).

Lunch: lean meat (100 g), vegetables (250 g), green salad, fruit (150 g).

Snack: bread (40 g), cheese or cottage cheese (30 g), coffee with milk (200 ml).

Dinner: lean meat (100 g), vegetables (250 g), green salad, fruit (100 g), milk (100 ml).

Hello, my dear readers, today I am sharing with you an article that I found on the Culinary Eden website, I really liked it, everything is clearly and simply described in it, very good recommendations and recipes. I think you will find useful information in it.

And here she is.

Proper nutrition. Menu for the week.

Planning your menu for the week saves you money, time and fridge space. If you keep in mind rough plan actions on the kitchen springboard, you will win in all positions. And if your plans also include a gradual transition to, then you can’t do without a pre-planned menu.

To begin with, armed with a pen and a piece of paper, we paint an approximate menu for the week. At the same time, we remember that breakfast should account for 2/3 daily allowance carbohydrates, 1/3 protein and 1/5 fat. For lunch, it is not necessary to eat the first, second, third, but the principle of compatibility of products must be observed. And dinner (if you do not want to share it with enemies) should be hearty, but light, and no later than 3 hours before bedtime. In addition to these three whales - breakfast, lunch, dinner - try to make a second breakfast a habit - a light snack before lunch, consisting of dried fruits, nuts, fresh fruits or cottage cheese and an afternoon snack (at about 16-00) - cocoa with pancakes or tea with a sandwich with cheese (or homemade meatloaf).

It is advisable to end the day with a fermented milk product. The most ordinary kefir can be turned into a delicacy by stirring a teaspoon of steamed bran in it and adding fruits - fresh, dried or from jam. You can buy kefir, fermented baked milk and other fermented milk drinks, or you can cook them yourself. If you have the patience to tinker with the preparation of sourdough, then you can prepare a magnificent drink "Narine" (powders for preparation are sold in pharmacies) - it improves the functioning of the intestines, improves its microflora. And you can get a handful of kefir mushroom and entrust the preparation of kefir to him. If you also use real village milk, you can be sure that you are on the right path to health.

And don't forget the salads! Let them be many, very different, but only useful. Vegetables and fruits seasoned with vegetable oils, spicy fresh sauces, natural yogurt or special salad dressings should be on your table. Nutritionists offer an original scheme. All salad products are divided into several conditional groups, and by combining products from these groups, you can prepare salads every day for a whole week, never repeating yourself.

Protein:

chicken or turkey (cooked and cut into pieces)

canned or smoked tuna or salmon,

choke,

eggplant pieces (baked),

lightly fried broccoli

green pea,

canned beans or lentils.

Crispy:

bell pepper,

grated carrot,

Red onion,

wheat or rye crackers,

fresh chips.

Sour or sweet:

mango cubes,

canned corn,

orange or grapefruit

cherry tomatoes.

Greens:

lettuce,

spinach leaves,

fresh herbs (parsley, basil, dill, cilantro),

alfalfa or broccoli sprouts.

Seasonings (1-2 tsp):

grated blue cheese,

sesame seed,

avocado slices,

sunflower seeds.

And now the actual menu for the week. If anyone remembers Soviet canteens, then there was only one "fish day" in them. And nutritionists urge to eat fish at least five times a week. Let's stop at the arithmetic mean and arrange three fish days in our menu for the week.

Monday.

Breakfast - Cottage cheese casserole

Ingredients:

0.5 stack. Sahara

500 g cottage cheese

500 g boiled rice

0.5 stack. flour

100 g raisins

30 g butter

1 orange (or apples, dried apricots, peaches)

¼ stack. Sahara

Cooking:

Beat eggs with sugar. Stir in cottage cheese first, then flour. Add chilled rice and washed raisins. Wash the orange (or any other fruit of your choice), cut into thin slices. Lubricate the form with melted butter, sprinkle with sugar, lay out the fruit slices, then the curd mass. Bake in the oven at 200-220ºС for 40-45 minutes.

Dinner - Rice soup with squid and green peas.

Ingredients:

400 g squid fillet

2/3 stack. rice

1 onion and parsley root

1/2 stack. canned green peas

1 tbsp butter

herbs, salt, spices.

Cooking:

Boil rice until half cooked. Cut vegetables into strips and sauté in oil. Clean the squid and cut into strips. Put browned vegetables into the boiling broth, after 10-15 minutes - rice, squid, green peas and cook the soup until tender. Sprinkle with herbs.

For dinner - vegetable stew.

Ingredients:

potatoes - 500 g

white cabbage - 350 g

carrots - 200 g

green peas - 100 g

turnip - 200 g

cauliflower - 350 g

parsley - 50 g

parsley root - 50 g

zucchini - 300 g

sour cream - 150 g

onion - 250 g

tomato juice - 20 g

Cooking:

The beauty of this dish is that if you don’t have any product, then you can replace it with any other without compromising on taste and benefits. Each time your stew will be a little different.

Prepare vegetables: peel, cut into cubes, cauliflower disassemble into inflorescences. white cabbage put in a saucepan, pour sour cream, diluted water, simmer for 10 minutes. Then add the rest of the vegetables, simmer until soft. At the end of the stew, add tomato paste or juice and parsley tied in a bunch (after cooking, it must be removed).

Tuesday.

Breakfast - Millet porridge with cottage cheese

Ingredients:

1 stack millet

1.5 stack. milk

1.5 stack. water

1/2 tsp salt

1 tbsp Sahara

100 g raisins

200 g cottage cheese

Cooking:

Sort the millet, rinse in several waters until the flowing water becomes clear. Transfer to a bowl, pour large quantity water, put on fire and bring to a boil. Cover with a lid and cook on low heat for 15 minutes. Remove from heat and drain water. Pour boiled milk over millet. Add salt, sugar and oil. Cover loosely with a lid and cook over low heat for 30 minutes. Remove from fire. Add cottage cheese and raisins to the porridge, mix thoroughly. Wrap the pan in a blanket and leave in a warm place for 25-30 minutes.

Dinner - Meat with vegetables.

Ingredients:

300-500 g of meat (veal, lean pork)

5-6 pcs. potatoes

2-3 pcs. carrots

1-2 pcs. big onion

2 tbsp cream or sour cream

salt, spices, lemon, mustard

Cooking:

Clean all vegetables and chop coarsely. Salt the meat, pepper, add spices and spread with a mixture of mustard, cream and lemon juice. Put the meat together with vegetables in a baking sleeve, put in the oven for 40-50 minutes at 260ºС.

Dinner - Chinese chicken breasts.

Cooking:

In the morning, cut the breast into very small pieces (about 2 by 3 cm, about 1 cm thick), salt, add curry, pour juice from the bag (orange, but you can experiment with taste - apple, for example) and leave it all in the refrigerator until the evening. Before dinner, put the rice to boil, at this time heat a frying pan with high sides, add a little vegetable oil, and put the chicken there along with what it was soaked in. Keep it all on high heat for 5-7 minutes, stirring constantly. Then put a couple of lettuce leaves on the plates, put the rice, put the chicken on top of the rice.

Wednesday.

Breakfast - Omelet with vegetables

Ingredients:

½ stack milk

vegetables - fresh or frozen

Cooking:

This is a recipe from the category "I blinded him from what was." We bring any vegetables to half-cookedness in a pan - stew in vegetable oil. Beat the eggs with milk and a pinch of salt, pour over the vegetables and cook the omelette under the lid until the proteins thicken.

Dinner - Fish casserole with buckwheat

Ingredients:

1 kg fillet of any fish

1 stack boiled buckwheat

3 onions

50 g hard cheese

ketchup or tomato paste

Cooking:

Chop the onion and fry in oil. Lay out, leaving the oil and lightly fry the prepared fish in this oil. Then put in a deep frying pan in layers:

1st - buckwheat porridge

2nd - 2 tbsp. l. ketchup

3rd - fish

4th - bow

5th - fish

6th - 2 tbsp. l. ketchup

7th - grated cheese.

Then we put it in the oven and bake until tender, until golden brown.

Dinner - Fish cutlets "Health"

Ingredients:

500 g fish fillet

8 slices wheat bread

1 stack milk

2 pcs. Luke

2 carrots

2 tbsp vegetable oil

4 tbsp. l. sour cream

4 tbsp. l. breadcrumbs

salt, ground black pepper to taste

Cooking:

Grate the carrots, chop the onion, fry in vegetable oil. Soak bread in milk first. Pass the fish fillet through a meat grinder along with bread and carrots with onions. Add salt, pepper, egg to the mass and knead thoroughly. Form cutlets, bread them in breadcrumbs, fry on both sides in a pan. Then pour cutlets with sour cream, diluted in water, and bring to readiness in the oven. Garnish with greens and baked potatoes.

Thursday.

Breakfast - Oatmeal with fruits and nuts

Ingredients:

1 stack oatmeal

1 stack water

1 stack milk

1 stack finely chopped fruit

2 tbsp. l. finely chopped nuts

1 st. a spoonful of butter

salt and sugar to taste

Cooking:

In boiling water, to which salt and sugar are added, pour cereals and cook porridge for 5-7 minutes. then pour in hot milk and cook until tender. Put butter, fruits, nuts in oatmeal.

Dinner - Soup "Spring"

Ingredients:

400 g chicken

400 g cauliflower

1 pc. onions and carrots

20 g celery

160 g spinach

250 g green peas

parsley

For white sauce:

20-30 g flour

chicken broth

For the lezon:

140 g cream

Cooking:

Pour water over the chicken, cook until tender. Then strain the broth, cut the chicken into pieces. Finely chop the vegetables, add green peas, pour in a little broth and simmer until tender. Finely chop the spinach and also simmer with the addition of broth. Prepare a white sauce from browned flour and broth. To prepare the lezon, mix the raw yolk with cream and salt and boil in a water bath until sour cream thickens. Put the steamed vegetables, white sauce into the boiling chicken broth and boil everything. Before serving, cool the soup slightly, season with lezon and sprinkle with chopped herbs.

Dinner - Zucchini stuffed

Ingredients:

2 young zucchini

300 g minced meat (mix it with onions and herbs)

½ stack rice

1 bulb

1 carrot

1 garlic clove

1 stack broth or water

2 tbsp sour cream

1 tbsp tomato paste

salt, pepper, herbs

Cooking:

Cut the zucchini crosswise into pieces 3 cm wide, remove the pulp. Boil rice. Mix rice with minced meat. Stuff the zucchini with the mixture, place in a deep dish and pour over the sauce. The sauce is prepared as follows: lightly fry onions, carrots and chopped zucchini pulp, add crushed garlic, broth, salt, pepper, tomato paste and sour cream. Let it boil. Simmer zucchini in sauce, covered, 30-45 minutes.

Friday

Breakfast - Cheesecakes with spicy

Ingredients:

500 g cottage cheese

100 g sugar

2 pcs. banana (or any other fruit for baking)

1 tsp baking powder for dough

Cooking:

Mix the cottage cheese rubbed through a sieve with the egg, sugar, flour and baking powder. Peel bananas, cut into pieces and add to the curd mass. Divide the dough into 10-12 equal parts, shape into cutlets, roll in flour, fry in vegetable oil for 4-5 minutes on each side. Serve with sour cream.

Dinner - fish pudding

Ingredients:

700 g of any fish (or prepared fillet)

60 g butter

1/4 l milk

50 g hard Parmesan cheese

20 g crushed crackers

salt, pepper, nutmeg.

Cooking:

Cut raw fish, remove bones and skin, chop so that a homogeneous mass is obtained (you can pass it through a meat grinder). Prepare white dressing: melt 40 g of butter, add flour, fry, dilute with milk, stirring all the time so that the mass is smooth. Boil. When thickened, set aside, cool. Pour the sauce into a bowl, add the yolks, grind, add minced fish and grated cheese, season to taste with salt, pepper, nutmeg. Thoroughly grind, mix with whipped proteins. Pour into a pudding dish, greased and sprinkled with breadcrumbs, steam for about 1 hour. You can bake in the oven instead of boiling. When the edges are lightly browned, circle the pudding with a knife, attach a round dish to the form and tip it along with the form onto the dish. Divide into portions. Serve with tomato sauce, dill sauce or horseradish sauce, with melted butter. This dish is served with boiled potatoes.

Can be cooked for dinner delicious salmon steaks.

Ingredients:

1 pink salmon cut into 8 equal steaks

4 tbsp flour

6 tbsp vegetable oil

1 tsp salt

1/2 tsp red pepper

2 tbsp rosemary

50 g butter.

Cooking:

Mix flour with salt and pepper. Pieces of pink salmon are well breaded in flour. Fry in oil for 5 minutes on one side and 3-4 minutes on the other.

Put the finished fish with a slotted spoon on a napkin to get rid of excess oil, and then transfer to a dish suitable for baking. Sprinkle the fish with rosemary. Lay thin slices of butter on top of the spice so that they cover the fish. Put the dishes with the fish in an oven preheated to 220ºС for 5 minutes. The aroma is simply unearthly! Serve pink salmon steaks with green salad and mashed potatoes.

As you can see, there are practically no exotics in the proposed menu for the week. As well as not there fried meat and dumplings. Let such tasty, but heavy dishes pass into the category of festive ones - that is, dishes that are very rare on the table. Cook more salads, buy fruits more often and eat not “out of habit”, but when you are hungry - and everything will be in order!

Larisa Shuftaykina

Article content:

For our body to function the right way nutrition should be varied and balanced. For food in without fail should include vegetables and fruits, meat, dairy products. Also, you can not do without carbohydrates, they give us energy and strength. Knowing this, it is very easy to create a menu of a full-fledged healthy eating for a week. We give an example of how to do this so that the body receives all the necessary trace elements, while not adding centimeters to the waist.

The first day

Morning should start with a drink. Add lemon juice to a glass of water and drink on an empty stomach. This should be done every day, only after 30 minutes you can start eating. Morning: bran bread, kefir or mint tea. Afternoon snack: peach or apricot. Lunch: chicken soup with green beans and spinach. Bran bread. Evening: rye flour bread, boiled meat and cabbage, cucumber and parsley salad with olive oil.

Second day

Morning: barley porridge with fruits. A cup of kefir. Afternoon snack: pumpkin seeds or wheat germ. Lunch: boiled fish, or fish soup, with a slice of black bread. Afternoon snack: grapefruit. Evening: tomatoes with cucumber and olive oil, rye flour bread. Dried fruits compote.

Day Three

Morning: cottage cheese casserole with dried apricots. Second breakfast: a pear or a couple of plums. Lunch: cream soup of tomatoes and potatoes with crackers. Snack: two figs or a few pieces of dried apricots. Evening: braised cabbage with a piece rye bread. Herbal tea is not sweet.

Day four

Morning: scrambled eggs green onions, bran bread and not sweetened tea. Second breakfast: two kiwis. Lunch: grilled chicken fillet, tomatoes and green onion. A cup of kefir. Afternoon snack: one pomegranate. Evening: cabbage stewed with rice, bread with rye flour, not sweet tea.

Day five

Morning: scrambled eggs with tomatoes and dill, black bread. A cup of kefir. Second breakfast: five walnuts. Lunch: boiled fish or fish soup, brown rice with bell pepper and green beans. Afternoon snack: one orange. Evening: chicken breast, baked in the oven with salad peppers, parsley and tomatoes. Tea with lemon.

Day six

Morning: cottage cheese and raisin casserole, no sweet tea. Second breakfast: pear. Lunch: cream soup with spinach and parsley with chicken pieces. Black bread. Afternoon: banana. Evening: chicken baked with tomatoes and spices. Dried fruits compote.

Day seven

Morning: three spoons of muesli with a cup of milk or yogurt. Second breakfast: any few nuts. Lunch: cream soup with potatoes and spinach with sour cream, brown bread. Afternoon snack: juice from vegetables. Evening: lean meat with basil and dill. Not sweet compote.

What should be on our menu for a healthy diet?

Complex carbohydrates. They are a source of energy and "fuel" for the muscles and brain. If you do not supply them to the body, then lethargy appears, a lack of strength is felt. The menu of a healthy diet should include: wholemeal bread, cereals, potatoes, brown rice, pasta.

Protein. It is essential for the structure of the cells of our body. The food should include: meat, eggs, dairy products, as well as fish, soy, legumes. The most valuable is animal protein. It is recommended to include in the diet, sea fish (salmon, mackerel, herring). Vegetable oil (flaxseed, soybean, olive) should also be included in food. Unsaturated fats are an important component of a healthy diet, essential for regeneration nervous tissue, brain and joints.

Water. We must drink at least 1.5 liters per day clean water. Sufficient water intake slows down the aging process. And for those who arrive on a diet, water helps to lose weight faster.

Vegetables and fruits are indispensable for a healthy diet. They are a source of vitamins, minerals, and antioxidants and should be included in your daily diet.

Iron. It is necessary for the production of hemoglobin and some enzymes. Its source is organ meats, egg yolk, oatmeal, red meat. A menu that does not have enough iron can lead to anemia, stunted growth, and decreased immunity.

Calcium. It is essential for the formation of teeth and bones. Calcium is included in such foods: milk and dairy products, fish, broccoli. If the body is deficient in calcium, then this leads to rickets in children, osteoporosis in adults, muscle spasms in pregnant women.

Iodine. It is essential for thyroid function. The food should include: iodized salt, fish, seafood, sea ​​kale, onion.

Magnesium. This element is necessary for our body for the process of metabolism in the muscles and heart. Its deficiency can cause seizures. Magnesium is found in such foods: legumes, nuts, cocoa, chocolate, banana, milk.

Zinc. It is necessary in our menu for vision. It also affects immunity and body growth, wound healing and tissue regeneration. Zinc is found in lean meats, seafood, wheat germ, almonds, pumpkin seeds, natural yogurt.

Vitamin C. It is involved in many metabolic processes. It is necessary in our menu because it is indispensable in the process of cell renewal, blood vessels, bones, teeth and gums. Vitamin deficiency causes a weakened immune system and susceptibility to infections. It is found in such foods: citrus fruits, kiwi, cucumbers, peppers, tomatoes, potatoes.

Sometimes for weight loss, people try to limit themselves in food so much that they harm their health. To lose weight, you do not need to use strict diets enough to change their eating habits and eating habits. It is important to understand: . The menu for the week can be prepared in advance. Then it will be easier for you to follow it. And if you want to lose weight with your soul mate, then we offer you a diet for a week for two. She is one of the most effective methods weight loss through mutual motivation. The menu is arranged in such a way as to provide the body of a man and a woman with healthy food, and at the same time remember the number of calories that is necessary for the normal functionality of the body.

The first day

In the morning: women - one piece of rye flour bread and 100 g chicken fillet, a few lettuce leaves, berry compote. For men - two pieces of rye bread, 200 g of chicken fillet and compote of berries.
Second breakfast - dark chocolate, women - 2 cubes, men - 4 cubes.
In the afternoon - chicken with spinach (400 g).
Snack - women - 2 plums, men - 4 plums.
In the evening - salad with broccoli and spinach (400 g). Men can additionally have two pieces of rye flour bread.

Second day

In the morning: women - a piece of rye bread with cucumber; men - two pieces of rye bread with cucumber. Not sweet dried fruit compote.
The second tomorrow - women and men one banana each.
In the afternoon - boiled chicken breast (300 g) with tomatoes and basil (150 g).
Snack - a few walnuts.
In the evening - stewed cabbage with prunes (400 g). For men, an additional piece of bread made from flour with bran.

Day Three

In the morning: women - one pancake with curdled milk or kefir; men - two pancakes.
Second breakfast: women - one apricot; men - two apricots.
In the afternoon - spaghetti (400 g)
Afternoon snack: women - a cup of vegetable juice; men - vegetable juice with a couple of slices of toast.
In the evening - lentils with bell peppers and green beans (400 g) and a cup of dried fruit compote.

Day four

In the morning: women - a piece of rye bread with cheese and cucumber; men - two pieces of rye bread with cucumber and cheese. Herbal non-sweet tea with lemon.
The second breakfast is a handful of nuts for two.
In the afternoon - chicken fillet chop (450 g).
Afternoon snack: women - 3 pcs. dried apricots; men - 6 pieces.
In the evening - pancakes with pumpkin. Women - 2 pieces; men - 4 pieces. A cup of vegetable juice.

Day five

In the morning - oatmeal with raisins and dried apricots (400 g).
Second breakfast - a cup of yogurt.
In the afternoon - fish soup (400 g) with black bread.
Snack - figs. Women - 2 pieces; men - 4 pieces.
In the evening - stewed chicken fillet with tomatoes and herbs (350 g).

Day six

In the morning - steam omelet with parsley and dill. Women - 150 g; men - 200 g, with a piece of rye flour bread.
The second breakfast is a fruit salad.
In the afternoon - soup with green peas, beans and tomatoes (400 g).
Snack - vegetable juice.
In the evening - stewed cabbage with salad pepper and chicken pieces (300 g).

Day seven

In the morning, boiled hard-boiled eggs. Woman - 1 egg; male - 2 eggs. Not sweet dried fruit compote.
Second breakfast - women - 1 grapefruit; men - 1 pomegranate.
In the afternoon - not fatty meat (450 g), a salad of tomatoes and spinach.
Snack - one banana.
In the evening - a salad of red beans and green peas (400 g), not sweet berry juice.

Easy ways to lose weight

• In the morning, the menu should have more carbohydrates (bread, potatoes, cereals). In the afternoon, more protein (not fatty meat, fish, dairy products).
• Drink more water. Only if the body has enough water, fat is burned more efficiently.
• Drink a glass of water before meals. Then you can't eat a large number of food.
• For a snack, use a few pieces of nuts.
• Let salads always be on your menu.
• Sweets should be eaten only after meals. Do not eat sweets between meals, this increases the level of glucose and insulin in the blood, and sugar is immediately converted into fat.
• Add parsley and garlic to the menu.

The idea to take care of their health, no doubt visited everyone. Over and over throughout our lives, we make promises to ourselves to go to bed early, exercise more, and eat right. All these plans are collapsing with incredible speed.

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

When compiling a proper nutrition menu for a week, it must be borne in mind that there should be 5 meals. It is in this case that you will get the right diet.

Cooking healthy food will not take much time, especially if you get yourself a double boiler as an assistant. Usually with her comes with cookbook, thanks to which it will not be difficult to find recipes for a week.

Treat the preparation of a proper nutrition menu as exciting activity, especially if you want to lose weight, because you need to decide not a simple task- choose a dish that does not contain an excess amount of calories and that would suit your taste preferences.

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

When compiling a proper nutrition menu for a week, focus on eating cereals, vegetables and fruits. Often people go too far, excluding from the diet quite healthy, if properly prepared, foods, such as potatoes.

Of course, you should refuse fried potatoes, you should not get too carried away with mashed potatoes, but potatoes boiled in their skins or baked with their skins in foil in the oven are a useful and necessary product for the body. This is an example of the fact that any product can be useful, the main thing is to use it correctly.

Without fail, the menu for the week should include fish, nutritionists recommend eating it up to 5 times a week, because it is much healthier than meat.

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

The most difficult thing is to learn to feel full and avoid overeating. It is in our mentality that the more you eat, the better, we have been living with these norms since childhood, so it is not easy to give them up. Learn to recognize the moment when you are already full enough and can leave the table without feeling heavy. Based on this portion, the menu should be compiled.

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

Combine complex carbs with protein for lunch(fish, poultry) and vegetables. The lunch menu (second snack) is similar to the second breakfast.

For dinner, it is good to eat food rich in proteins., they will break down fats, so meat, fish, cottage cheese are perfect.

Sample menu for the week

Monday

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

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

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

Afternoon snack: fruit salad, crackers.

Dinner: boiled poultry fillet, vinaigrette, tea.

Tuesday

Breakfast: buckwheat porridge, vegetable salad, tea.

Lunch: apple, yogurt.

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

Afternoon snack: cocoa with toast and cottage cheese.

Dinner: vegetable stew, ham, tea.

Wednesday

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

Lunch: yogurt, toast.

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

Afternoon snack: yogurt, cottage cheese.

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

Thursday

Breakfast: scrambled eggs, vegetable salad, toast, tea.

Lunch: banana, kefir

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

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

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

Friday

Breakfast: rice porridge with dried fruits, coffee.

Lunch: biscuits with juice.

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

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

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

Healthy eating rules

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

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

In the fall, my menu was:

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

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

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

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

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

Problems of healthy eating

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

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

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

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