Healthy eating menu with recipes for the week

Proper nutrition is a balanced diet, healthy foods and a varied menu. What is the best way to create a healthy eating menu? How to make it interesting?

Proper nutrition: secrets

What should proper nutrition be? Healthy and tasty! It is important to combine these two components.

First of all, the diet should be balanced. In other words, the menu should contain enough protein, fat, carbohydrates, vitamins, minerals and other valuable substances. Another rule follows from this: the menu should be varied. You can't just eat vegetables or grains. Then the body does not get everything it needs. Products must be fresh. Don't forget the calories. You need to pick a daily norm and stick to it.

Proper nutrition includes reducing sugar and salt consumption. Therefore, instead of salt, it is worth adding lemon juice, spices, onions, garlic and fresh herbs to the food. As for sugar, you should use more fruits, dried fruits and berries. They can easily replace the harmful product.

You can't starve, because proper nutrition must be satisfying. At the same time, overeating is prohibited. Portions should be small. Eat little, but often. It is best to have three main meals and 2-3 snacks.

Healthy lifestyle: healthy and varied menu

Proper nutrition is part of a healthy lifestyle. Of course, a healthy lifestyle includes not only nutrition, but giving up bad habits, sports, and a proper daily routine. However, nutrition plays an important role in life.

How to prepare a menu correctly? You need to take into account all the secrets of proper nutrition, while remembering your preferences. You can't make food you don't like, even if it's healthy. It ruins everything and delays the transition to a healthy lifestyle.

Here is an example of a weekly healthy eating menu.

One day:

• morning: rice porridge with pumpkin and pear, yogurt, green tea;
• snack: fruit smoothie (apple, banana, yogurt, blueberry);
• lunch: vegetarian cabbage soup, fried sea bass, salad with peppers and tomatoes, dried fruit compote;
• afternoon snack: cottage cheese with dill;
• evening: vegetable stew (zucchini, carrot, onion, eggplant, tomato), a piece of boiled chicken, a slice of bread, kefir.

2 days:

• breakfast: omelette with tomatoes and sweet peppers, bread, apple, black tea;
• snack: a handful of nuts;
• lunch: buckwheat soup with vegetables, beef with steamed vegetables, cranberry juice;
• afternoon snack: yogurt, four apricots;
• dinner: salad and boiled fish, fermented baked milk.

3 days:

• morning: cottage cheese with cinnamon and apple, cocoa;
• snack: sandwich with cheese, parsley, tomato, freshly squeezed orange juice;
• lunch: beetroot soup, two slices of chicken with dill, celery salad with sour cream, raspberry, apple and pear compote;
• afternoon snack: a handful of nuts and dried fruit;
• evening: corn porridge with steamed carrots and dill, yogurt.

4 days:

• breakfast: oatmeal with nuts and bananas, 100 ml yogurt, rosehip infusion;
• snack: fruit salad (kiwi, peach, melon slice);
• lunch: pickle sauce, vinaigrette, bread, carrot juice;
• afternoon snack: cheese, toast, cocoa;
• dinner: meat roll with broccoli and sweet pepper, tea with lemongrass.

5 days:

• morning: three cheesecakes, a bunch of grapes;
• snack: boiled egg, cucumber, bread;
• lunch: fish soup, two slices of boiled beef, Chinese kale salad, celery stalks and carrots, bread, grapefruit juice;
• afternoon snack: fruit and berry salad of strawberries, kiwi, pineapple;
• evening: fried fish with vegetables, kefir.

6 days:

• breakfast: sandwich with boiled veal, sweet pepper and basil, coffee;
• snack: three cottage cheese dumplings with natural yogurt;
• lunch: mushroom soup, eggplant roll with nuts and herbs, cranberry juice;
• afternoon snack: fruit;
• dinner: rice with seafood and vegetables, kefir with cinnamon.

7 days:

• morning: rice porridge with apricots, fruit juice;
• snack: salad of celery stalks, fennel and herbs;
• lunch: chicken soup, beef steak, boiled cauliflower and green beans, ginger tea;
• afternoon snack: a few oatmeal cookies, cocoa;
• evening: chicken liver pancakes, bread, tomato-cucumber salad, fermented baked milk.

As you can see, a healthy lifestyle and proper nutrition is no reason to give up delicious food.

Recipes for proper nutrition

You can come up with a lot of interesting recipes. We offer delicious recipes for every day of the week.

Here are some hearty breakfast options.

Healthy sandwich

A slice of rye bread, a piece of cottage cheese, a circle of tomatoes, a sprig of basil.

Oatmeal with fruit

Slice the pear, sprinkle with sugar and reheat. Cook the oatmeal and add the pears.

Milk porridge

Cook the rice in milk. At the end, add a little cinnamon and vanilla.

Here are the lunch recipes.

Pumpkin soup

Chop up 500 g of pumpkin, red onion, and carrot, add water. Cook until done. At the end, add salt and spices and mix with a blender.

Dumpling soup

Chop the carrot, onion, pepper and celery. Pour water over it and cook for twenty minutes. Add salt and pepper. Mix 100 g of finely grated cheese, an egg and a little flour. We form balls. Put them in the soup one by one. Cook for another 5-7 minutes.

Chicken roll

Cut the chicken fillet lengthwise, beat, season with salt and pepper. Place the pre-cooked broccoli florets, cheese, wrap and bake.

Fennel salad

Thinly slice a fennel bulb, half a red onion, a bell pepper and the basil. Season with vegetable oil and lemon juice.

And food for dinner.

Fried fish

Season the fish with salt and pepper, then place it on foil. Place all vegetables nearby. Cover with foil and bake for half an hour.

Hearty salad

Boil half the chicken breast and cut it into small pieces. Dice the onion, two tomatoes and the bell pepper. Season with salt and vegetable oil.

Cut the celery root, carrot, onion, chicory and kohlrabi into cubes. Simmer for fifteen minutes, add salt and oregano, and simmer until soft.

Other recipes will work as well. Just use your imagination and don't forget about healthy products.

Proper nutrition: 10 healthy breakfast recipes

Today we propose to divide humanity into those who do not eat in the morning and those who start the day with breakfast. And also for those who eat anything for breakfast, and also for those who know a lot about the right breakfast. With MedAboutMe's tips and recipes, you can easily transition from the first category to the second. And it will be right.

Why is breakfast important?

Scientists have already answered this question after studying the issue up and down.

Those who choose not to have a cup of coffee while running, but to have a normal, healthy, adequate breakfast, control their weight better, adhere to nutritional recommendations better, and eat more rationally in general. On average, they have a better cardiometabolic risk score and perform better on tests of attention and cognitive function. Some studies have also shown that skipping breakfast causes people to expend less energy throughout the day, which reduces physical activity.

We start the day with breakfast, we give ourselves energy for activities that are effective in all aspects. If you want to lose extra pounds, don't forget breakfast, as the body tries to replace the calories lost in the morning in the late afternoon. But we all remember how harmful overeating at night is, right?

Proper breakfast: what is it?

In addition to having breakfast, it should also be correct, that is, it should contain proteins, fats and carbohydrates in optimal proportions.

You should have at least 25g of protein for your morning meal. Fats and carbohydrates should not be avoided either, but the latter should be represented by so-called "complex carbohydrates", which do not cause a sharp increase in blood sugar levels. A good combination is, for example, a portion of oatmeal, with fruit instead of sugar, eggs and a vegetable salad. 400 of the total calorie content of breakfastIt should be between -500 calories, which provides enough energy for active work.

10 simple recipes: a healthy breakfast for everyone

Oatmeal with berries and yogurt

You can cook it in the morning or the night before, and in the morning just heat it up in the microwave. Add a small glass of 2% fat Greek yogurt and a handful of berries or fruit, fresh or frozen. These can be: black currants, strawberries, blueberries, cranberries or cranberries, cherries, plums; piece of apple, pineapple or banana, melon, kiwi or papaya. By simply replacing one fruit with another, you can vary the taste almost endlessly.

Oatmeal with cheese and vegetables

Who said you can't add grated cheese to oatmeal? That's right, no one. Therefore, for the sake of your health, add it, it enriches the taste of the porridge and provides the proteins that are so necessary for the body. 25-30 g of cheese is enough for one portion of oatmeal. You can complete this breakfast with sliced cucumbers and a handful of cherry tomatoes.

A cup of green tea with vegetable milk completes the breakfast.

By the way, tea and coffee are absolutely not forbidden at breakfast. Just don't put sugar or a lot of cream in the cup. You can also make smoothies using pre-made green tea.

Buckwheat porridge with chicken and sweet peppers

Buckwheat with a piece of chicken breast and sliced sweet pepper fills you up without weighing you down and provides good energy. Buckwheat is generally one of the healthiest foods. Don't forget about it.

Buckwheat porridge with yogurt and fruits/berries

In the evening, pour the cooked buckwheat with natural yogurt, add a handful of berries or sliced bananas. A hearty and healthy breakfast is ready.

Fried zucchini

Cooking is simple and quick. For a portion for one person, it is enough to grate a medium zucchini on a coarse grater and squeeze out the released juice. Add an egg and 1-2 tablespoons of whole wheat flour (rye or wheat). The amount of flour depends on how much juice you squeeze out of the zucchini. Little sea salt, vegetable seasoning. Fry in an almost dry pan so that the pancake does not absorb excess fat. Serve with yogurt or sour cream. It can be sprinkled with chopped herbs or cheese.

Anyway, the exact same pancakes can be made from apples. Try it, it's delicious!

Pita with vegetables and chicken breast

You can fill the pita with whatever is in the fridge: salad or cabbage, cucumber cut into strips, celery, cherries or tomatoes. Add a few slices of fried or simply boiled chicken breast, two spoons of yogurt - and you have a hearty, healthy breakfast.

Salmon toast

Take a few thin slices of whole wheat bread and lightly toast them in a toaster or oven. Spread with cream cheese, and top with smoked salmon slices and salad. You can add some olives or black olives, just not too salty. Salmon is a source of valuable omega-3 fatty acids.

But if you don't have salmon, you can easily replace it with canned tuna.

Scrambled eggs with tomatoes and sweet peppers

A very appetizing and satisfying dish. It is simply impossible to cook.

Wash and cut into slices a medium or several smaller tomatoes. Wash, remove the seeds and cut into slices or cubes a sweet pepper. Fry the prepared vegetables on medium heat in a little oil. Lightly beat two eggs with sea salt, pour over the tomatoes and peppers, sprinkle with chopped herbs, cover with a lid and cook for a few minutes.

If you add a spoonful of sour cream or milk to the eggs, the food will taste more delicious. Adding a handful of grated cheese will make it more caloric, and the spices will enrich its taste to perfection.

Granola

Although it can be purchased in a store, homemade can be of much higher quality, because you will know exactly what is in its composition, and we do not use any preservatives, dyes, or flavor enhancers. This is not difficult to do. The granola prepared on the weekend will be an excellent addition to various breakfasts for a week or two.

To make it, you will need 1 package of the most common large oatmeal, without additives. Add 150-200 g of any nuts, 100 g of dried berries or fruit, 2-3 tablespoons of natural honey and 2 tablespoons of butter to the flakes. Olives are usually used, but it can be completely replaced with almonds, cedar, walnuts or sesame.

The flavor of the finished product will vary depending on the dried fruits and nuts you use. It can be, for example, walnuts with dried cranberries, or the classic combination of hazelnuts with raisins and dried apricots, cashews with dates and bananas, or gourmet almonds with dried cherries. Adding a little dark chocolate and shredded coconut is fine too.

Place the well-mixed mixture on a baking sheet and bake in an oven preheated to 150°C, stirring thoroughly every 5-8 minutes. After about 30 minutes, the granola will reach the desired state: golden brown and crunchy. The cooled product can be placed in a well-sealed jar, where it will keep perfectly for 2-3 weeks.

Granola can be added to cottage cheese or yogurt, sprinkled on sandwiches spread with cream cheese, fruit salad, and puddings.

Smoothie

The possibility of variety is extremely large, because with a blender or mixer you can make tasty, nutritious mixtures from many different ingredients.

For example, start with this: a glass of oat milk, a banana, a handful of blueberries (ice cream is good), 2 tablespoons of cottage cheese. Beat with a blender. All.

Bonus: how many healthy breakfasts can be made from cottage cheese! Cheese pancakes with yogurt and berries, cottage cheese casserole, cottage cheese with grated carrots and herbs, cottage cheese spread on crackers with canned tuna and herbs, etc.

Healthy eating program for one week

In general, a balanced, healthy diet can be quite varied, so you can create a menu with new dishes every day. Here is an example of a menu for a week, in accordance with all the recommendations given earlier:

The day of the week	Breakfast	Dinner	Dinner
Monday	Oatmeal with dried fruits; 2/3 cup low-fat milk; fruit.	Vegetable salad (for example, you can use olive oil as a dressing); sandwich made of whole grain bread with herbs, boiled chicken breast and soft cheese; fruit.	Fried fish, vegetable salad as a side dish.
Tuesday	Whole grain toast; cheese; boiled eggs; fruit.	Salad of bulgur, chicken breast and cherry tomatoes (can also be dressed with honey and Dijon mustard); fruit.	Whole wheat pasta with tomatoes and dry herbs; Herbal tea.
Wednesday	Cottage cheese with honey; nuts; fresh fruit juice.	Sandwich with salmon, avocado and dill on whole grain bread; natural yoghurt.	Chicken fillet with fried vegetables.
Thursday	Omelet with two eggs; tomato; cheese; small baked apples with honey and cinnamon.	Chicken soup with vegetables; salad with tomato, cucumber, bell pepper, onion, flax seed with olive oil dressing.	Pita with lean beef, salad, dressing - natural yogurt, garlic and dill.
Friday	Smoothie (banana, yogurt, vanilla); roll with salmon, avocado and cucumber.	Salad of roasted pumpkin, spinach, feta cheese and lemon butter dressing; rye bread with lean ham; fruit.	Steak with fresh things; baked apple with honey and cinnamon.
Saturday	Buckwheat with carrots and bell peppers; natural yoghurt; fruit.	Couscous with carrots, onions, corn and green peas.	Roasted beets; rye bread with soft goat cheese; olives.
Sunday	Maple Syrup Cheesecake; natural yoghurt; fruit.	Broth with croutons and boiled eggs; tomato and mozzarella salad with balsamic dressing.	Bell peppers stuffed with brown rice and ground beef; cherry tomatoes with soft cheese and herbs to taste.

It should be noted that if you include small snacks in the diet, fruits and nuts should be removed from the main menu. In other words, the morning apple is transferred to the afternoon snack. A similar system can be used in the opposite direction, adding snacks to the main meals - breakfast and lunch.

It is also important to note that dosages are calculated individually based on age, health, lifestyle and daily calorie intake. For this reason, the serving sizes may differ for men and women.

How to prepare a healthy diet

Many people try to lose weight using various methods. It is important to follow a specific diet for the process to be most effective. Proper nutrition allows you to quickly lose extra pounds, but only if you follow its principles. It is necessary to compile the appropriate menu that maintains the balance of proteins, fats and carbohydrates.

What kind of nutrition can be called correct?

Proper nutrition (sometimes called healthy) involves eating natural foods that only benefit the body. The diet of a person who wants to eat according to this principle should include foods that contain the necessary amount of nutrients. We are talking about the following ingredients:

In order to ensure the daily requirement, they must be counted. It is also important to observe other rules that make nutrition correct. Thus, fast food, processed food, carbonated drinks and other harmful foods should not be included in the diet. We also recommend limiting the amount of salt, excluding fried foods, steaming or boiling, stewing or baking. You should eat at the same time every day.

How to prepare a menu for the week

The peculiarity of proper nutrition is that it does not mean following a strict menu. It must be compiled taking into account the characteristics and dietary preferences of the person. The most important thing is to follow the principles of combining products. We are talking about the following rules:

• breakfast should be rich in carbohydrates;
• dinner should contain a large amount of carbohydrates;
• Every meal should contain fiber-rich foods (vegetables, fruit, bran);
• if you want to eat sweets, you should do so only in the first half of the day;
• The correct distribution of calories is important.

Typically, people who adhere to proper nutrition prepare the weekly menu in advance and then simply prepare meals accordingly.

Monday

It is assumed that the daily nutrition menu contains five meals. On the first day of the week, you can eat as follows:

• Make oatmeal for breakfast. It can be supplemented with any fruit. It is recommended to use tea or coffee as a drink.
• The second breakfast can include dried fruit and cottage cheese. You shouldn't chase low-fat fermented milk products because you think they'll help you lose weight the most. This opinion is wrong. Experts recommend eating fatty cottage cheese, as it is better absorbed.
• Monday's lunch can consist of brothy cabbage soup and boiled chicken. Be sure to add fiber-rich vegetables. As a drink - compote.
• As an afternoon snack, you can eat fruit salad and sugar-free crackers.
• It is recommended to prepare an omelette, vegetable salad and tea for dinner. With proper nutrition, you can forget about the rule that you shouldn't eat after 6 p. m. But the last dose should be taken no later than 2-3 hours before going to bed.

Tuesday

The menu for the second day is compiled according to Monday's principles. Breakfast should be rich in carbohydrates, but porridge should be prepared differently. Tuesday's diet can look something like this:

• It is recommended to cook buckwheat porridge for breakfast. Can be supplemented with vegetables and tea.
• For a second breakfast, you can eat yogurt and an apple.
• Lunch always consists of a first and a second course. On Tuesday, you can make buckwheat soup first, fish slices and mashed potatoes second. As a drink - compote made from dried fruits.
• The afternoon snack includes cottage cheese, toast and cocoa.
• For dinner, you can eat boiled chicken fillet with vegetables and drink tea.

Wednesday

You can't just eat porridge for breakfast. For example, an omelet would be a good choice. It is recommended to eat this on the third day. In general, the Wednesday menu can be composed as follows:

• A dieter eats an omelette, toast and a vegetable salad for breakfast. He chooses tea as his drink.
• The second breakfast includes yogurt and toast.
• For lunch, you can prepare fish soup and boiled veal with a side dish of vegetables. We must not forget about the drink either, natural fruit juice can also play a role.
• You can enjoy yogurt and cottage cheese for an afternoon snack.
• For dinner, it is recommended to cook meat and add a side dish of rice. It is also worth serving this dish with a vegetable salad. Tea can be used as a drink.

Thursday

One of the basic principles of good nutrition is variety. You should not eat the same foods every day. The menu is designed so that the options are not repeated. So on Thursday it is recommended to eat according to the following scheme:

• For breakfast, you can cook rice porridge and season it with dried fruit. Drink coffee as a beverage.
• The second breakfast can include bananas and kefir.
• For lunch, you can make soup from cereal. As a second course, choose fried fish, supplemented with a side dish of rice. A salad like a vinaigrette wouldn't be bad. The drink is compote.
• For an afternoon snack, experts advise you to eat cottage cheese with sour cream and dried fruits.
• Roasted meat with vegetables is an excellent option for dinner. You can supplement it with drinking yogurt.

Friday

Friday's diet is not particularly different from the previous days, because it is composed according to the same principles. The menu may look like this:

• For breakfast, one eats oatmeal and fruit and drinks coffee.
• For a second breakfast, you can eat crackers, washing them down with juice.
• You can cook vegetable soup as a first course for lunch. The second course can be goulash with a side dish of fried or boiled potatoes. Lunch should also include a vegetable salad. The drink is fruit juice.
• For an afternoon snack, it is recommended to eat fruit in the form of salad and yogurt.
• Dinner - vegetable stew, ham, tea.

Weekend

Some people believe that on the weekend they can afford to deviate from their diet and eat unhealthy foods that were not included in the diet on other days. This opinion is wrong, since such an act can negate all the benefits of the previous menu. Of course, sometimes you can afford something that is not very useful, but in small quantities. Heavy meals can be eaten on holidays, but not every weekend.

The Saturday menu can look like this in a proper nutritional mode:

• Breakfast includes oatmeal and baked apples. As a drink, tea should be used without sugar.
• Second breakfast - yogurt and banana.
• For lunch, you can cook chicken soup with vegetables. Experts recommend that you choose fish as a second course. Salad - vinaigrette. The drink is compote.
• For an afternoon snack, you can eat yogurt and add nuts. You can choose dried fruits instead.
• A great option for dinner is ham and vegetable stew. The drink is tea.

On Sunday, you can treat yourself to cottage cheese casserole for breakfast. It must be flavored with honey. You can also eat toast with tea. You can choose yogurt and biscuits for your second breakfast. Lunch consists of borscht, chicken cutlets with buckwheat, compote. For an afternoon snack, as usual, it is an excellent option with the addition of cottage cheese and dried fruits. It is recommended to eat boiled veal and vegetable salad for dinner.