An approximate menu of proper nutrition for every day of the week

There is universal advice that it is better to follow all of us and with which it is impossible to disagree. Food should be varied and moderate, you must love meals and enjoy every bite! This is called healthy, proper nutrition. It’s easy to make a menu for every day, and we will definitely return to this issue, but for now a little general information.

The set of products and the volume of your portion should correspond to the level of your activity and the individual needs of the body. On average, a city resident, with a normal working rhythm and daily moderate physical activity, needs about 2300 calories for men and 2000 for women.

General principles of good nutrition

Having embarked on the path of proper nutrition, do not forget about the "golden" principles.

1. Never skip breakfast. It must be tight. It is breakfast that you “launch” the metabolic system in your body. In a word, scientists have already proved that if you do not have breakfast, then you can’t lose weight.
2. There are a lot of various recipes, and a proper diet menu for every day is not a problem. The main thing is to think over everything in advance. Please note: you should maximize the cleanliness of your diet from "gastronomic garbage" like chips and bars, as well as minimize alcohol. You can leave dry red wine (no more than 1 time per week).
3. Fat intake should be reduced. Pure fat in its pure form must be obtained from vegetable oils, seasoning them with vegetable salads (1 tablespoon per day), but not from sausage and other smoked meats. The rest of the fat you get from, for example, dairy products.

Menu for the week

Choose your favorite foods and - go ahead, your health is in your plate. The menu selection should be based on your daily routine. You can eat either 3-4 times or 5-6 times a day. Or it’s breakfast, lunch, afternoon snack and dinner with four-hour intervals between meals. Or eat every 3 hours in small portions. Having studied numerous recipes for the menu of the right diet for every day, you can create an excellent diet for yourself.

A four-time healthy diet menu for a week

Monday:

• Breakfast - porridge from oatmeal.
• Lunch - chicken, plus vegetable salad (you can steamed vegetables), a slice of bread, tea or coffee.
• Snack - eat a couple of fruits.
• Dinner - any porridge with non-fat milk with a slice of cheese. Thanks to a varied menu of proper nutrition, you can indulge yourself with different products every day - and porridge, by the way, can become a participant not only in breakfast. Include it in your evening meal.

Tuesday:

• Breakfast - scrambled eggs or scrambled eggs with herbs, juice from orange.
• Dinner - cabbage soup or other vegetable soup, a portion of meat (beef, lamb).
• Snack - unsweetened oatmeal cookies and natural yogurt.
• Dinner - seafood and Greek salad.

Wednesday:

• Breakfast - cottage cheese with sour cream, fruits, tea with lemon.
• Lunch - buckwheat or rice with fish.
• Snack - an orange or pear.
• Dinner - a light soup with meatballs, a salad of vegetables. With proper, healthy nutrition, you must include vegetables on the menu every day. Therefore, if you did not eat a fresh salad in the afternoon, include it in your dinner.

Thursday:

• Breakfast - casserole with cabbage, coffee.
• Lunch - poultry fillet and carrot salad with corn oil.
• Snack - fruit salad.
• Dinner - fish sausages with lentils. Fish dishes, if you adhere to a diet and proper nutrition, should not be included in the menu every day, let it be 2-3 times a week.

Friday:

• Breakfast - casserole from low-fat cottage cheese or cheesecakes.
• Lunch - potatoes and carrot salad.
• Snack - an apple or 1 orange.
• Dinner - vinaigrette and lazy cabbage rolls.

Saturday

• Breakfast - barley porridge with coffee (add milk if you want).
• Lunch - chicken soup, squid salad.
• Snack - 1 red or white grapefruit, a few nuts. This citrus perfectly speeds up the metabolism. So if you also want to lose weight, then make it a rule to include one grapefruit in the menu every day. Proper, healthy nutrition contributes to the loss of extra pounds without losing a good mood.
• Dinner - vegetable salad and fish soup with potatoes or fish casserole.

Sunday:

• Breakfast - millet porridge with rice and pumpkin, tea with lemon.
• Lunch - fish cakes, pasta from hard varieties.
• Snack - grapes or 2 kiwi.
• Dinner - lean meat with buckwheat.

This is so expensive!

And no! A balanced diet means saving your budget! Cabbage, carrots, turnips, kefir, chicken breast and fish - are these products more expensive than sausages and sausages? Is natural oatmeal more expensive than corn balls or granola with lots of sugar?

Menu 5-6 meals a week

This is an example. You can combine the products yourself, as you wish, you and only you are the master of your diet. The proper nutrition menu for every day should not be repeated. Ate potatoes for lunch - do not eat it for dinner. Before going to bed, drink kefir or any fermented milk product, maximum 2.5% fat. They are full of beneficial, digestive-enhancing bacteria.

For dinner, you should be content with the lightest food, and preferably no later than 3 hours before bedtime, as food needs time to assimilate.

Monday:

• Breakfast - fried eggs, coffee with milk.
• Lunch - a few nuts, an apple.
• Lunch - fish soup, buckwheat with stewed vegetables, juice.
• Dinner - cottage cheese or casserole, fruit. Try to create a menu of proper nutrition for every day so that dinner is the easiest meal. Serving size for dinner should not exceed 150-200 grams.
• Before going to bed - kefir.

Tuesday:

• Breakfast - buckwheat, coffee.
• Lunch - berry smoothie, cracker.
• Lunch - potato soup, salad, fruit.
• Dinner - cottage cheese mousse with berries or dumplings with cottage cheese.
• Before going to bed - acidophilus.

Wednesday:

• Breakfast - semolina porridge with blueberries, cocoa.
• Lunch - banana and toast from Borodino bread.
• Lunch - mushroom soup, cucumber and cabbage salad, a slice of cheese.
• Dinner - meat with vegetables, tea. If you have no time, you can create a very simple menu of proper nutrition for every day, adding some fresh seasonal vegetable to any meal. You don't have to make salads every day.
• Before going to bed - a glass of yogurt.

Thursday:

• Breakfast - barley porridge on the water, toast, coffee or tea.
• Lunch - a glass of milk or a light sorbet.
• Lunch - milk noodles, a salad of tomatoes, cucumbers and onions.
• Dinner - steamed fish or baked sea bass, vegetable salad, coffee.
• Before going to bed - an apple or a pear.

Friday:

• Breakfast - cottage cheese with sour cream.
• Lunch - 2 small oranges.
• Lunch - bean soup, chicken breast with garlic, fruit.
• Dinner - potato gratin, cabbage salad.
• Before going to bed - kefir.

Saturday:

• Breakfast - boiled egg, tea, toast with butter or a cheese sandwich.
• Lunch is a fruit.
• Lunch - chicken soup, pasta with vegetables.
• Dinner - green beans under grated cheese.
• Before going to bed - a glass of yogurt or low-fat cottage cheese.

Sunday:

• Breakfast - oatmeal, tea with milk, toast.
• Lunch - a handful of sunflower seeds, grapefruit.
• Lunch - pea soup or okroshka, carrot or turnip salad, a piece of boiled meat.
• Dinner - cottage cheese, fruit or berries + cracker.
• Before going to bed - kefir, or acidophilus, or fermented baked milk.

The rules of good nutrition

When choosing a menu for a week, be guided by the following principles:

1. Diversify the grocery basket. Our body has a habit of getting used to, substances from monotonous products simply cease to be absorbed. And this is despite the fact that the necessary elements may be contained in a small amount of products. Due to the monotonous diet, at some point we may feel bad. For example, when choosing a main course, eat beef in the first week, then poultry, then lamb or fish and so on.
2. Eat vegetables and fruits every day. They contain enzymes that allow foods to be better absorbed. And of course, vitamins and minerals. In a proportional ratio, two-thirds are allocated to vegetables, one-third to fruits.
3. Be sure to include dairy products in the diet - cottage cheese, sour cream, kefir, cheese. There are a lot of them today, choose fresh ones with a normal fat content, but not more than 5%.
4. Eat bread, preferably whole grains. And try to stop baking from white flour (as well as gingerbread cookies, waffles, bars of false chocolate - they will not bring special benefit). Bread contains a complex of trace elements, selected in such a way that other products do not. In general, 300 grams of bread of various grades per day should be consumed. You can also select a specific type of bread for a specific day. Eat bread separately from other carbohydrates - so you reduce the burden on the digestive tract.
5. The necessary proportion of fat should come to you with olive, corn, vegetable oils, with dairy products, with nuts and seeds.
6. Sugar should be minimized, it whets the appetite, but does not lead to satiety, however, absolutely all insidious calories are absorbed by the body and deposited where we do not want to see them. Let your "holidays" in the form of crackers or sweets delight you 2 times a week, but enjoy them moderately, you do not have to eat the whole pack at once. Enjoy every bite.
7. Drink at least 2 liters of clean water per day.
8. Limit salt intake - no more than 1 teaspoon per day in all dishes, as well as seasonings and spices.
9. Boil, bake or stew foods, and use a double boiler. You can fry without oil. It is acceptable to use a grill.
10. Use only fresh products or those that you yourself have frozen. About semi-finished products from the store should be forgotten.

Menu Guidelines

The examples of the proper nutrition menu for each day, proposed above, can become the basis of your own selection of dishes, the flight of your imagination can and should be much wider. Here are some tips to add variety to your diet.

• Try to eat a maximum of carbohydrates and fats before dinner. In the evening, protein foods should predominate in your diet.
• What foods contain animal proteins? They must be present at lunch and dinner. These are all seafood, squid, shrimp, river and sea fish, chicken, turkey, lamb, beef, low-fat pork, kefir, milk of 1% fat, cottage cheese with a maximum of 3% fat, home-made low-fat cheese, chicken and quail eggs .
• Dress vegetable salads with vegetable oil (corn, olive), otherwise the beneficial substances from vegetables simply will not be absorbed. Everyone knows the fact that vitamin A from carrots is absorbed only with oil.
• Two or three times a week, nutritionists advise including fish or seafood in daytime or evening meals, this advice can be seen in almost all reviews of the proper nutrition menu. Every day for lunch, eating meat or chicken is very boring, and baked fish is not only a tasty, but also a very healthy product, but only if it is fresh. Be careful with seafood - today there is a high risk of buying low-quality goods, as they are transported from afar, the correct temperature regime is not always observed, and sometimes they are repeatedly frozen many times, so it is better to buy them in a trusted place, from the same sellers. Bake or grill. But not in a pan with butter.
• If you are very hungry in the evening, drink one percent kefir, this is a much more useful option than to eat fruit. It is better not to consume carbohydrates at night, so that they do not deposit on the hips and abdomen. You can have a snack with vegetable salad.
• Drink domestic vitamins, especially during the off-season.

How much does it cost for us to eat right every day

The budget menu is what each of us strives for in trying to eat rationally and inexpensively. Let's see how much we can “go” for food for one person per day.

• Breakfast: cottage cheese - about 40 rubles.
• Second breakfast: fruit - about 20 rubles.
• Lunch: soup, salad, meat - 200 rubles.
• Snack: fruit - about 20 rubles.
• Dinner: fish and vegetables - about 80 rubles.

Total about 360 rubles. Now compare this figure with a trip to a cafe. What is the average bill in a fast food business? You can fit in 400 rubles, but this is only for one meal ...

Recipe Examples

It’s not so difficult to think out a proper diet menu for every day, and it won’t take you much time. It would be much worse to have a snack with a bun, rather than spend 10 minutes on a simple lunch or lunch. Fast “bakery” carbohydrates will “skip”, assimilating 100%, and due to the high content of sugar in baking, you will feel a real attack of hunger, and you should not experience it. Breakfast and lunch are those meals that must be present in your daily routine. If you do not have time to eat during the day, and in the evening you are full, then say goodbye to a healthy sleep. Take food with you in the container to work or on the road, this is not a problem. If you force the stomach to digest food at night, it is lazy, toxins are formed that turn into salt deposits.

Below we bring to your attention several useful and quick to prepare dishes, take them for note.

Steamed vegetables with herbs, seasoned with butter

You will need:

• onions (red) - 1-2 pcs.;
• leek or chives - 10 g;
• canned peas - 1 can;
• butter - 70 g;
• broccoli - 500 g;
• green onions - 250 g;
• thyme, parsley and tarragon - 10 g each;
• black pepper, salt to taste.

Include this easy recipe in the menu of proper nutrition for every day (the photo of the finished dish is presented above) - and you will provide the body with all the vitamins from vegetables, as they are perfectly absorbed due to the oil content in the dish. For cooking, you will also need the juice of one lemon. Chop the broccoli, green onions and onions. You can add here any vegetables to your taste. Put them in a double boiler, cook for about 20 minutes. While vegetables are cooked, mix the melted butter with herbs, seasonings and lemon juice. Season the vegetables and serve.

Kalallaatico - Finnish potatoes with herring

You will need:

• potatoes - 700 g;
• fresh herring - 300 g;
• onions - 1 pc.;
• nonfat milk - 130 g;
• raw chicken egg - 2 pcs.;
• wheat flour (you can take rye) - 1 tbsp. l .;
• vegetable oil - 2 tbsp. l .;
• salt, black pepper, your favorite spices to taste.

Chopped peeled potatoes. Take a deep frying pan or pan, pour oil on the bottom, put the potatoes, and on top - the herring. Chop the onion as finely as possible and sprinkle the herring, add flour and vegetable oil on top. Stew until the potatoes are cooked over low heat.

Next, you will need an oven preheated to 200 degrees. Beat eggs with milk, pour the mixture onto the finished potatoes. Place the frying pan in the oven and hold for about 10 minutes until a delicious, brownish crust forms.

Carp in a "coat" of sesame seeds

You will need:

• fresh carp - 1 fish;
• lemon or lime - 1 large or 2 small;
• Sesame seeds - 3 tbsp. l .;
• black pepper, salt, your favorite spices - to taste.

The amount of ingredients is calculated on preparation of four portions. Preheat the oven to 200 degrees. Gut the fish, use a paper towel to dry it. Rub it with spices. Cut the citrus fruit in half. Place one half inside the fish, and pour the carp on top of the juice of the second. As a final chord, generously roll the fish in sesame, which is also placed inside the carp. Wrap the fish in foil and bake it for 20-25 minutes.

Chicken liver pate with vegetables

You will need:

• chicken or turkey liver - 650 g;
• carrots and onions - 1 pc.;
• celery - one quarter of the root;
• vegetable oil (olive) - 140 g;
• salt and black pepper - to your taste.

Rinse and soak the chicken liver properly, fill it with water, bring to a boil, drain the water, place the liver in a pan and simmer until tender (20 minutes). Stew finely chopped vegetables separately. Combine the meat and vegetables in a blender, beat to a paste, adding pepper and salt. You can also add a little bit of your favorite spices to taste. These proportions are designed to prepare refreshments for five guests. The paste can be stored in the refrigerator for several days (but not more than five), and you can include it at least every day in the menu. A week of proper nutrition - and you feel much more cheerful and better. Give it a try!

Vegetable Lasagna

Take a plate of hard flour lasagna, and you will get a very healthy and tasty dish. To prepare it, in addition to a pack of dough, you will need 200 grams of eggplant and zucchini, as well as three tomatoes, 150 grams of boiled carrots, 60 grams of low-fat sour cream, olive or corn oil and 2 cloves of garlic. Cut vegetables into thin strips, except for tomatoes, and them in circles. Sauté them a little in olive oil.Pass the garlic through a press and mix with sour cream, add the mixture to the vegetables. Boil the dough. Arrange it with vegetable filling and bake until tender.

Veal with Stewed Vegetables

A healthy diet is needed not only for women, but also for men. The menu of proper nutrition for every day should definitely include meat products, if you are a representative of the stronger sex. For the next recipe, you can take absolutely any meat, the main thing is that it be lean. Take all your favorite vegetables. Boiled veal (cook for 1.5 hours) cut into slices. From the broth you can then cook your favorite soup. Tomatoes and zucchini, pumpkin and eggplant, broccoli and cauliflower, leek, other vegetables, cut into beautiful slices and bake in the oven. Put the chopped meat on a dish with vegetables, you can sprinkle on top with low-fat grated cheese. Garnish with lettuce and serve with horseradish.

Breakfast option - oatmeal cake

This recipe is great for a healthy, balanced diet. Do not be afraid of the word "cake", dessert will not hurt your figure at all if you eat it for breakfast. You will need:

• oatmeal cookies "Flight" in a blue packet - 2 packs;
• low-fat yogurt, preferably natural - 500 g;
• sugar - 200 g;
• vanilla sugar - 1 sachet;
• strawberries or other berries - 150 g;
• coffee;
• gelatin - 1 sachet (calculated per 1 liter of water).

Since we do not use fatty oil and condensed milk in our recipe, gelatin will act as a thickener. Dissolve it in 100 g of water, mix yogurt with sugar and vanilla, beat the mixture in a blender. It should freeze - put it in the refrigerator.

Make a solution of coffee - 1 tsp. to 0.5 liters of water, it should be warm, but in no case hot. Take a large beautiful dish and let's form a cake. Dip the cookies in the coffee solution for 2 seconds, take it out and place it on the dish.

In no case do not keep cookies in coffee "water" longer, otherwise it will fall apart and your cake will lose its appearance, turning into porridge.

Put the dish with these cookies - this will be the first layer. Spread it generously with a yogurt-gelatin mixture. Put a second layer of cookies soaked in coffee, brush with yogurt. Continue until cookies and yogurt are over, which should finish the last layer. Lubricate the cake liberally with the mixture over its entire surface. Garnish with berries on top and refrigerate. After a day, the cake can be eaten.

Instead of yogurt, you can take low-fat sour cream or fruit cottage cheese, you can even add a little condensed milk or boiled condensed milk - show imagination, be flexible, but observe the measure.

We have offered you several options for a sample menu of proper nutrition for every day. This is the base. Create, invent, try for yourself and your loved ones! Cook with love! Remember that health begins with the contents of the plate. Good appetite!