Healthy eating: tips, recipes, menus for every day. PP menu for a week for weight loss (proper nutrition)

Basic principles of proper nutrition

If you decide to switch to a healthy lifestyle and develop a proper nutrition menu for yourself for the whole week, pay attention to the basic principles of such a regimen. It is better that an endocrinologist develops a menu for you, based on your individual indicators, but even simply following these principles will help improve your health and bring your weight back to normal: Nutrition should be varied, half of the total volume should be fruits and vegetables. Separate food. Reduce consumption of cereals, bread. Eat low-fat dairy products. Reduce fat intake. Food should be mostly boiled or steamed. In winter, autumn, take vitamins in tablets. Sugar, salt, soda, confectionery should be present in minimal quantities. Drink about 2 liters of water (mineral and clean drinking). Drink no earlier than 20 minutes before and after eating. Minimize your alcohol intake.

Wed the basics need to make a reservation that there are no universal recipes for proper nutrition - each person is individual, with his own inclinations and characteristics of the body. Nevertheless, scientists have deduced the basic principles of proper nutrition for weight loss, and practice has shown their effectiveness, at least in most cases. These basic principles of healthy and proper nutrition for effective weight loss include the following:+

1. The menu of proper nutrition should be varied, including dishes with different contents of nutrients, proteins, carbohydrates and fats.
2. An important role in the menu of proper nutrition is played by cereal products, which are very effective in the fight against excess weight.
3. Dairy products play an important role in the menu for weight loss, but with age, their use should be limited.
4. Fish products should not be ignored, as they contain not only protein, but also healthy fats and omega-3 acids, the lack of which can lead to skin problems, hair problems, and even cellulite in women who are trying to lose weight.
5. Regular consumption of vegetables and fruits in the menu for weight loss is a guarantee of the intake of essential vitamins in the body.
6. For weight loss with proper nutrition, it is advisable to replace animal fats with vegetable fats. It is important to remember that you cannot do without fat at all, even if weight problems are more than obvious.
7. With proper nutrition, the use of sugar, as well as sweets made on its basis, should be reduced, and it is better to completely eliminate it from the diet. In the end, they can be replaced with nuts, honey and fruit desserts.
8. For weight loss, you should also reduce the use of salt, which contributes to fluid retention in the body, and this leads to swelling.
9. The use of alcoholic beverages is strictly undesirable. They are very high in calories and harm the entire body. Bad habits, weight loss and proper nutrition are incompatible things.
10. And finally, it is important to remember that all of the above about proper nutrition must necessarily be accompanied by physical activity. This does not mean that you definitely need to go to the gym or fitness center, but you should at least not ignore the possibility of walking. Otherwise, weight loss and proper nutrition will be ineffective.

BREAKFASTS:
Oatmeal with blueberries and almonds. In terms of a balanced diet, this is a great start to the day. Add thawed blueberries, grated almonds to the oatmeal, sprinkle everything with cinnamon and put a little honey. These foods are rich in nutrients, protein and fiber.
Dry breakfasts (muesli or crispy flakes). Add berries, yogurt or milk, and a full breakfast is ready!
Scrambled eggs with greens or scrambled eggs with vegetables. This breakfast is suitable for those who like to have a hearty meal in the morning. In addition to feeling full, eggs provide you with protein and vitamin E.
Fresh berries, oatmeal and yogurt. Using a blender, mix all the ingredients and add two teaspoons of flax oil.
Fruit salad. Cut some apple, melon, orange, pear, banana, add grapes and berries. Next, chopped fruit should be poured with lemon juice and yogurt. Very tasty and healthy.
A nutritious sandwich made from whole grain bread, lettuce, chicken and low-fat hard cheese.
Curd and fruits. To low-fat cottage cheese, add any fruit to taste: apples, citrus fruits, berries are suitable.
Buckwheat porridge with milk. Buckwheat is a wonderful dietary product. In addition, it is a storehouse of vegetable protein and trace elements important for our body.
Hearty Avocado Salad: Cut a couple of avocados, add a boiled egg and grated cheese and do not season. Result: a lot of vitamins, high-calorie and nutritious.
A mixture of half a banana, a third of a large apple and a tablespoon of oatmeal. Pour a mixture of 200-250g of kefir.

Healthy breakfast for a slim figure No. 1


Why not start the day with oatmeal? This healthy porridge is the leader in the amount of useful vitamins and minerals. To diversify the taste of oatmeal, you can add fresh or frozen fruits and vegetables to it.

Only 200-250 grams of oatmeal for a healthy breakfast, and the treacherous thought of a chocolate bar will cease to be intrusive, and a slender figure will be closer. Oatmeal is quickly digested, does not settle with an unbearable load on the waist and hips.

In order not to waste time at the stove in the morning due to the risk of burning porridge, you can use the express cooking method. It is necessary to pour oatmeal with water and leave it in the microwave for 5-7 minutes.
During this time, you will have time to do a light make-up, and the porridge will turn into a pleasant creamy mass.

Healthy breakfast for a slim figure №2

Buckwheat porridge is an alternative to oatmeal. Buckwheat is generally a favorite product for those who want to lose weight. A small plate of porridge is not just a tasty dish, but also a storehouse of vitamins and minerals.
It is no coincidence that the buckwheat mono-diet is known as the most effective and efficient.

Healthy breakfast for a slim figure No. 3

Smoothies are a trendy and healthy breakfast that deserves a bronze spot in our slimming food collection. Making smoothies is easy. It is necessary to add whatever your heart desires to kefir or low-fat yogurt.
In a vegetable smoothie, all vegetables that are combined to taste will do. Fruity - easy.

When all the components of the future breakfast are determined, you need to beat everything in a blender. And to give satiety, you can mix the dish with a handful of oatmeal. Ready! Delicious and healthy breakfast for finding a slim figure on your table.

Healthy breakfast for a slim figure No. 4

An omelette is a breakfast that is unique in its characteristics. It has a lot of advantages: it cooks quickly, is varied in execution, tasty and healthy. To fantasize with the taste of an omelet and add vitamin value to it,
vegetables such as broccoli, tomatoes, green capsicum or bell peppers will not be superfluous in the egg mass.

Healthy breakfast for a slim figure number 5

A delicious, beautiful and healthy breakfast for a slim figure is prepared from fat-free cottage cheese with berries and honey. If you beat all the ingredients in a blender, you get a juicy curd cream, in which there are no extra calories, but only the maximum benefit.

You can diversify the taste of a cottage cheese breakfast not only with the help of fruits. This dairy product is also good in combination with fresh herbs.

Healthy breakfast for a slim figure No. 6

Homemade muesli is a real energy healthy breakfast for a slim figure. Not to be confused with store-bought muesli, which, unfortunately, are pantries of calories. Making your own muesli is easy.
It is necessary to lightly fry the flakes in a pan or warm them in the oven. This will give a pleasant aroma and add crunch.

And then it is enough to pour the cereal with low-fat milk, kefir or yogurt, add fresh and dried fruits, nuts and that's it! A nutritious and very satisfying healthy breakfast for a slim figure is ready. And, mind you, there will be no extra calories in it. Unless, of course, you overdo it with nuts and dried fruits.

Healthy breakfast for a slim figure No. 7

Fruit salad is a great start to the day. Any combinations are welcome. However, do not forget that grapefruit burns body fat, avocado gives a feeling of satiety, and a banana is high in calories, but this is not critical for a healthy breakfast.
A bowl of fruit salad can fill you up, give you energy, and increase vitality. True, for the sake of preparing it, you will have to sacrifice about 5-7 minutes of sleep, but for the sake of a beautiful, slender figure, we think it’s worth doing such a feat as setting the alarm clock back a little.

Healthy breakfast for a slim figure No. 8

Unsweetened coffee with dark chocolate is a compromise healthy breakfast for those who cannot refuse their favorite drink and treats. However, chocolate should only be chosen that contains at least 70% cocoa. Otherwise, instead of being useful for a slender figure, bitter chocolate will accumulate excess weight in the most problematic places of the figure.

Healthy breakfast for a slim figure No. 9

Hard cheeses with a slice of whole grain bread are an alternative way to start the morning with a healthy breakfast. Please note that the fat content of cheese should not be very high, since cheese is a fairly high-calorie product. It is important that the sandwich is small.
You should not limit yourself to miniature sizes at all in an effort to quickly achieve a slender figure, because in just an hour and a half there will be a desire to have a bite. And your task is to hold out after a cheese breakfast until lunch.

Healthy breakfast for a slim figure No. 10

A small handful of nuts is suitable as a healthy breakfast for those who do not have time to cook for themselves something from the 9 recipes listed above. It must be remembered that nuts are very high in calories, so you should not abuse them. But in a small amount, about 10 almonds, your body will receive a boost of energy for the next 3-3.5 hours.

Healthy breakfast foods
Freshly squeezed juices. Starting with a glass of orange juice, a healthy breakfast will help prepare your stomach for digestion. This nectar contains a large amount of vitamin C; other natural juices (apple, carrot, tomato, etc.) are rich in pectin, carotene and other nutrients. Calorie content - 40-70 kcal.

Cereals. For breakfast, it is useful to eat muesli rich in carbohydrates, rye and whole grain bread containing mineral salts, B vitamins and coarse fiber. The calorie content of different cereals ranges from 285 kcal (rice) to 330 kcal (barley).

Fruit. A healthy breakfast can be started with fresh fruits or dried fruits - dried apricots, prunes, figs, raisins. Natural products contain many vitamins, minerals and dietary fiber, thanks to which such a breakfast ensures the normal functioning of the intestines. The calorie content of many fruits - apples, citrus fruits, pears, plums and others - does not exceed 40-60 kcal,
which allows you to include them in any diet for weight loss.

Dairy products. A healthy addition to a healthy breakfast is natural yogurt: the live lactobacilli contained in it help strengthen the immune system. For breakfast, it is important to eat cheese, rich in easily digestible protein and calcium. Calorie content of yogurt - 70-80 kcal, cheese - 200-400 kcal.

Honey. Almost 40% of the carbohydrates contained in this product is fructose, which normalizes enzymatic processes in the body after breakfast. The benefits of honey are in a beneficial effect on the cardiovascular system: the inclusion of this valuable component in the healthy breakfast menu will help to avoid adverse jumps in blood pressure throughout the day. Calorie content - about 400 kcal.

Coffee Tea. Tannin and have a stimulating effect on the nervous system and help the body wake up, while minerals and antioxidants increase defenses. In addition to a healthy breakfast, you can drink green tea, which improves complexion. Caloric content of black coffee - 1-2 kcal, tea - 3-5 kcal.

Marmalade, jam. The gelatin found in these healthy breakfast foods has a beneficial effect on the secretory function of the gastric glands. Such a breakfast allows you to normalize the level of acidity and provides a comfortable state of health for the whole day. Calorie content - about 300 kcal.

Eggs. This traditional breakfast food is a complete source of essential nutrients. Eggs eaten for breakfast will replenish the reserves of phosphorus, zinc, sulfur, iron, vitamin A, D and group B. Calorie content - 160 kcal.

MILLET PORRIDGE
Take 1 glass of millet, 500 ml of milk, 1 tbsp. l. butter, sugar, salt to taste. Cook for 30 minutes over low heat, stirring. At the end of cooking, add butter, salt, sugar. Serve with jam, jam, honey.

TOAST
Take bran bread (whole grain), cut into pieces (shape as you wish). In a deep bowl, mix eggs, milk, salt. Soak the bread in this mixture and fry in a skillet.

BREAD WITH PEANUT BUTTER
Toast 2 cereal loaves in the toaster. Spread on each of them 1/2 tbsp. l. peanut butter. You can stretch the pleasure for a long time, having breakfast with peanut butter bread. Because this oil has an incredible taste and aroma.

RICE WITH SMOKED FISH
In Victorian times in England, it was customary to serve kedgeree for breakfast - rice with smoked fish and an egg. If you prepare in the evening - a very quick Sunday breakfast.

oatmeal with peanut butter
Prepare oatmeal, add 1 medium banana, sliced. Top with 1 tbsp. l. melted peanut butter. Very tasty, and most importantly - quickly.

MUESLI
Take muesli, pour cream (regular or soy milk).

BUCKWHEAT
Brew buckwheat with boiling water in a thermos, leave overnight. In the morning - a warm and healthy breakfast is ready!

Egg based breakfast recipes

SANDWICH WITH SCRIED EGGS
Shake 2 eggs, add 1 tsp. red ground pepper. Fry in a pan. Cut the bun into 2 parts, brown the slices. Lay the scrambled eggs between the halves. This quick-to-make sandwich is a good source of protein.

BACON OMELETTE
Shake 4 egg whites, add 50 g of grated cheese and 1 piece of bacon. Fry in a pan. After such a meal, you will feel full for a long time.

ROLLS WITH EGG AND CHICKEN
Prepare scrambled eggs from 2 egg whites. Cut the cooked chicken breast into strips. Put everything on a sheet of pita bread, add chopped tomato and roll into a tube. This dish is low in calories and yet nutritious.

SOFT-BOILED EGGS
Soft-boiled eggs can be eaten with toast, cut into 1 cm strips. You can dip the toast in the yolk.

OMELETTE ON CHEESE PLATE (IN THE OVEN)
At the bottom of a baking sheet or deep frying pan, put the cheese cut into pieces so as to cover the bottom. Put sliced ​​tomatoes on it. Beat eggs with milk and pour over the previous ingredients with this mixture.
Then put in the oven. It turns out an airy omelet with a cheese “cake” at the bottom and juicy tomatoes inside. Delicious!

ROLLS WITH OMELETTE
Very tasty and nutritious breakfast. Make a thin omelette with 1-2 eggs and milk. And then wrap it in pita bread. You can also add any lightly stewed vegetables as a filling.

Microwave Breakfast Recipes

MORNING SANDWICH
Microwave a hamburger bun, cut it into 2 pieces. Put a piece of soft cheese on one half, sprinkle with chopped herbs, pour over with sauce or vegetable oil and cover with the other half.
You can take this sandwich with you to work - it's a great alternative to a Mac sandwich.

BAKED APPLE WITH CINNAMON
Add muesli and a little cinnamon to a finely chopped or grated apple. Put it in the microwave for 2 minutes - and breakfast is ready! This dish is very healthy, and cinnamon gives it a special spicy flavor.

EGG WHITES WITH SPINACH
Take 3 egg whites, add 1/2 cup of thawed spinach to them, salt and pepper to taste. Microwave for 2 minutes. If you serve boiled potatoes as a side dish, then breakfast will turn out to be more satisfying.

BUN WITH TOMATOES AND CHEESE
Place 2 slices of tomato and 50 g of low-fat cheese between the halves of a grain bun. Microwave until cheese is melted. This dish is prepared in seconds and combines grains, dairy products and vegetables.

Breakfast Recipes with the Magic Blender

SOY SHAKE
In a blender, blend 1 cup fresh orange or pineapple juice, 100g tofu and 1/2 cup fresh fruit until smooth. After a morning workout, this breakfast is just great!

YOGURT-CITRUS SHAKE
Mix in a blender 100 g low-fat vanilla yogurt, 1/2 cup fresh fruit, 1/2 cup orange juice, 2 tbsp. l. wheat germ and 1/2 cup crushed ice. To make the cocktail sweeter, you can add a little honey or syrup.

MILK FRUIT SHAKE
Blend 1 cup chopped fresh fruit and/or berries, 2 cups low fat milk, 100g vanilla pudding, and 1 cup crushed ice in a blender. Divide the cocktail between 4 bowls and serve immediately. Carbohydrates, proteins and fiber will perfectly satisfy your hunger and provide you with energy for half a day.

Fruit Breakfast Recipes

BANANA WITH NUTS
Cut bananas into circles and add ground or chopped hazelnuts, season with sweet syrup or “juice” from jam.

FRUIT SALAD
Personally, this breakfast is not for me. I will stay hungry. But if you prefer to divide breakfast into 2 meals, just like the French, then feel free to make a fruit salad. Ingredients of your choice.

Recipes for a simple and quick breakfast

OATMEAL, FRUITS AND SOY MILK
Cook oatmeal in the microwave, add berries to it, and pour yourself a glass of soy milk. A great option for those who are always in a hurry.

YOGURT WITH APPLE JUICE AND FLAKES
Mix in a bowl 1/2 cup apple juice, 1/2 cup vanilla yogurt, 1 tsp. sugar and a pinch of cinnamon. Put in the refrigerator overnight. Before serving, add 2 tbsp. l. ready-to-eat oats
flakes. If you cook in the evening, you can save a lot of time in the morning.

BREAD WITH YOGHURT AND STRAWBERRY
Spread the bread with yogurt or whipped cottage cheese, and put the strawberries on top.

COTTAGE COTTAGE WITH MELON
Put 1 cup of cottage cheese in half of a small melon. Sprinkle some peeled sunflower seeds on top and sprinkle with honey. The best choice for those who cannot eat heavy meals in the morning.

APPLE ROLL
Put a finely chopped half of an apple, 2 thin slices of cheese on a sheet of pita bread, sprinkle with 1/2 tsp. sugar and a pinch of cinnamon. Roll up. Cook in the microwave for 30 seconds. You can replace sugar and cinnamon with pieces of meat.

VEGETABLE PANCAKES
You can make vegetable pancakes by adding grated carrots, potatoes, pumpkin or zucchini.

Cottage cheese recipes

CURD MIX WITH HERBS
Mix soft cottage cheese from a pack with chopped herbs, and spread the ideas on toasts.

COTTAGE CHEESE CASSEROLE
Take 2 packs of cottage cheese, 4 tbsp. l. no sugar top, 2 eggs, tbsp. l. decoys. Mix all the ingredients, put in a greased dish for the microwave oven, bake in the usual mode for 10 minutes. Do not remove from the oven for another 10 minutes - until fully cooked. I would like to bookmark this recipe!

COTTAGE COTTAGE WITH SOUR CREAM AND DRIED FRUITS
This breakfast recipe is very quick and versatile. Let cottage cheese, dried fruits, nuts, jam and frozen berries always be at hand at your home. The taste of this dish will vary depending on the filling.

SYRNIKI
Cheesecakes are made very quickly. I just adore them and sometimes I allow myself this fried recipe. Take for them 250 grams of cottage cheese, 1-2 eggs, sugar, salt and 0.5 cups of flour. Mix cottage cheese with eggs, salt and sugar (you can add baking powder) in a deep bowl,
then add flour and keep stirring.
With a tablespoon dipped in water, collect the curd mass, roll on all sides in flour and form a round or oval meatball. Fry in a pan on both sides. Serve with berries, sour cream.
You can also put pieces of cheese into cheesecakes: it will melt inside - very tasty!
Sunday Breakfast Recipes
On Sunday, you can cook something new. These dishes take more time, but the result is worth it.

POTATO WITH EGG
Mix bacon pieces with chopped green onions, microwave for 1 minute. Add 1 chopped boiled potato and cook for another 3-5 minutes. Salt, pepper, pour over the egg and bake for 1.5 minutes. Sprinkle 1 tbsp. l. grated cheddar cheese.
Serve with orange slices. By adding 1 more egg and more bacon, you will have a wonderful dinner.

SPICY OMELETTE WITH CHEESE
Mix 2 eggs with 1/4 cup chili sauce. Pour the mixture into a greased pan, sprinkle with 2 tbsp. l. grated cheese. Roast for 5 minutes. Serve with tomato salad. Thanks to the cheese, the omelet becomes very satisfying, and the chili gives it a sharpness.

OAT BRAN PANCAKES WITH BERRIES
This breakfast recipe is very healthy. Knead the dough for pancakes, but use oatmeal instead of wheat flour. Add 1 cup blueberries or other fresh or frozen berries. Cook in a skillet with a little oil. Serve with slices of melon. Put the rest of the dough in the refrigerator and cook the pancakes the next morning.

lunches:

Healthy Lunch Foods
Buckwheat. Buckwheat is included in the list of useful products due to the increased content of iron, magnesium, calcium, iodine and other trace elements valuable for human health. Porridge from this cereal replenishes the reserves of organic acids (oxalic, citric) and vitamins of groups B, P, E in the body. Calorie content - 310 kcal.

brown riceThis cereal is good to eat for lunch due to the high content of fiber and complex carbohydrates in cereal shells, as well as the complete absence of fat. Calorie content - about 300 kcal.

Fresh vegetable salads. Such dishes are low in calories (only 150 kcal due to the fat component - vegetable oil or sour cream) and at the same time nutritious: their benefits for the body lie in a variety of vitamins and minerals: potassium, phosphorus, magnesium and others.
An important component is vegetable oil (linseed or olive): it lowers cholesterol, strengthens the walls of blood vessels.

Durum wheat pasta. Being an important source of fiber, these flour products are very satisfying and at the same time do not contribute to the accumulation of fats. The benefits of pasta are also in a large amount of folic acid, which is involved in the work of the female reproductive system and improves the absorption of iron. Calorie content - 320-340 kcal.

Potato.The root crop is rich in vitamins C, groups B, D, E, K, as well as many trace elements: potassium, iron, phosphorus. Served baked, potatoes normalize the functioning of the cardiovascular system and metabolism. Caloric content - more than 80 kcal.

Whole grain or wholemeal bread. In addition to being rich in fiber and complex carbohydrates, these cereal products are distinguished by a large amount of orthophenol, a useful antioxidant that opposes the development of cancer cells in the human body. Calorie content - 180-190 kcal.

Quick sandwich.
Take out two thick slices of wholemeal bread, spread with butter and add one of the following toppings:
- tuna and cucumber mixed with low-calorie mayonnaise,
- chicken salad,
- baked vegetables,
- ham and tomato.
Use different types of bread and rolls every day so that you don't get bored of these sandwiches.

Baked jacket potatoes
Our sweet favorite. Roast 1-2 large potatoes in their skins in the microwave for 4 minutes and serve with canned tomato-coated beans, vegetable goulash, low-calorie coleslaw, or minced meat sautéed with chili sauce.

Soup
A large bowl of soup with crispy bread is a wonderful lunch. Vegetable soups are usually healthier than pureed soups.

Pasta
Who can turn down a plate of pasta with a little sauce. Italians serve pasta without tons of sauce, so they can appreciate the taste of the pasta itself. And the sauce can be picked up with wholemeal bread - you will lick your fingers!

Risotto
Like pasta, rice is a healthy lunch base. You can add whatever you want to the risotto pot - mushrooms are a classic choice, but don't forget beans, asparagus, peas and mint, or just a handful of fresh herbs.

Couscous
Another cereal that goes well with vegetables. Drizzle with freshly squeezed lemon juice and serve with roasted vegetables for a delicious light lunch. Plus, as an added bonus, couscous cooks in minutes.

If you decide to lose weight, then try to adhere to the following recommendations for a lunch meal:
The beginning of lunch is vegetable (but not fruit!) Juice. If you do not have the opportunity to turn on the juicer every time - it does not matter, you can get by with packaged ones.
It can be tomato, pumpkin or other vegetable juice, or any vegetable mixture. If there is no juice, then drink a glass of pure water or weak black or green tea without sugar.
Yes, yes, that's right, tea should be drunk before the lunch meal, and not after, as we are used to.
Vegetable salad can afford a large plate. only it should be a salad of raw thermally processed vegetables.
To improve the taste, add spices, seasonings, apple or balsamic vinegar, lemon juice, soy sauce, olive oil.
With a low calorie content, a large portion of salad perfectly saturates due to the volume and beneficial properties of fiber.
For the second course, we choose baked meat (beef, veal, lamb, chicken breast, turkey without skin is suitable from poultry), or fish (preferably sea). Great if you are used to steaming.
If you can’t force yourself to eat steamed meat and fish, then switch to stewing or other methods of proper cooking. And remember that if you are determined to lose weight, then a serving of hot lunch should not be more than a deck of cards.
When you reach the desired parameters, you can slightly increase the portion, although by then this will no longer be necessary.

Dinners:
Healthy foods for dinner

Fish, lean white meat. A healthy dinner should contain a minimum of hard-to-digest compounds. Lean meats and fish serve as a source of animal protein, many minerals (potassium, phosphorus, iron) and vitamins, especially group B.
A healthy dinner can include stewed, boiled or baked dishes, in which amino acids and nucleoproteins that are important for the body are preserved. Calorie content of low-fat varieties of fish - 80-100 kcal, lean meat - 150-200 kcal.
In addition to the fact that meat is a source of protein, which is a structural element of all organic tissues, it is also a storehouse of minerals such as iron, phosphorus, potassium, and almost all vitamins (a huge content of B vitamins).
If you prefer fish, then your body is saturated with potassium, calcium, magnesium, phosphorus, amino acids. To preserve the maximum amount of nutrients, fish or meat, try to cook by boiling, stewing, baking or steaming, it is better to avoid these foods (especially for dinner) when fried.

Stewed or boiled vegetables. Heat treatment of plant foods provides easier absorption of fibers and fiber. You can add low starch vegetables to your healthy dinner list. Cucumbers, tomatoes, greens, cabbage,
radishes and onions contribute to the complete breakdown of animal proteins, so they are well suited as a side dish to meat dishes. The calorie content of fresh and cooked vegetables without adding fat is the same.
It's no secret that vegetables are high in vitamin C, beta-carotene and folic acid, and they're also a source of potassium. Vegetables such as: cucumbers, cabbage, onions, radishes, tomatoes and greens (low in starch) help digest animal proteins and go well with all foods.
Vegetables containing starch: potatoes, carrots, pumpkins or beets should not be combined with meat dishes, it is better if it is sour cream.

Seafood. In the healthy dinner menu, you can include dishes from squid, crabs, mussels, shrimp, etc. Seafood saturates the body with iodine, vitamins C and B12. The benefits of lobster meat served for dinner are in a large number of valuable trace elements: copper, zinc and potassium.
The list of healthy foods is complemented by sea kale, rich in vitamins A and E, folic and pantothenic acid.
Everyone's favorite: squid, shrimp, crabs, lobsters and mussels, light and healthy. Shrimp, for example, are very rich in iodine and vitamin B12. Squids are a source of vitamins C and group B, and their meat also contains substances that contribute to the normalization of digestion processes. Lobster meat is rich in copper, potassium and zinc.
Crab meat is rich in polyunsaturated acids, which are essential for the health of the cardiovascular system. Mussels are a source of selenium, sodium, calcium, potassium, iodine, cobalt and boron. Also, seaweed, rich in vitamins A, C and group B, as well as many minerals, can be safely attributed to seafood.

Low-fat dairy products. In the evening, it is very important to include easily digestible food that normalizes bowel function in the healthy dinner menu. Cottage cheese, yogurt, kefir contain a large number of probiotic cultures - live lactobacilli.
These microorganisms allow you to restore the natural microflora of the intestine, thereby ensuring a reliable and well-coordinated work of the immune system. In addition, a glass of kefir or a portion of yogurt included in dinner becomes a source of calcium and animal protein, which are easily absorbed under the influence of lactobacilli.
Calorie-free kefir - only 29 kcal, fruit curd or yogurt - 110 kcal.
cottage cheese, yogurt, cheese. All of them are irreplaceable sources of calcium and phosphorus. Eating them helps saturate the body with vitamins A, D and B9.

Here are some healthy dinner ideas for your slim figure and health benefits:
Chicken liver stewed with mushrooms and onions without oil;
Pollack baked in foil with herbs and lemon juice, and cabbage salad with herbs;
Steam minced chicken cutlet with canned peas;
Turkey breast with vegetables and spices in a pot (no oil added).

Standard fitness dinner after strength training
We take 150-200 grams of chicken breast or 200 grams of any seafood. Stew on water or cook in a double boiler (pre-cut the chicken into strips). “Meanwhile” the meat is stewed, boil green beans, broccoli or cauliflower in slightly salted water, about 200 g per dinner.
In the “final”, heat 1 tablespoon of olive oil in a pan, add dried rosemary, parsley, or dill (if we are cooking seafood) and lemon juice to it, heat for 30 seconds. We put the “ingredients” on a plate, mix the meat and vegetables and pour the sauce of oil, spices and lemon juice.

Light fitness dinner after strength training
For 150 g of fat-free cottage cheese, we take 1 tablespoon of low-fat kefir and 1 baked small apple. Grind all the ingredients in a puree with a blender, sprinkle with cinnamon. You can replace the apple with a pear or 1 ripe peach. The main thing is not to add sugar or honey.

Salads for those who do not train yet or are resting today.
"Nautical" For 1 serving: half a can of washed seaweed, 100 g shrimp, 200 g cherry tomatoes, 1 teaspoon soy sauce, 1 teaspoon sesame oil. We cut seaweed together with peeled shrimp as finely as possible. Cut the tomatoes in half, mix, season with sauce and sesame oil.

"Green Winter" For 1 serving: 1 baked apple, 100 g of boiled green beans, 1 tablespoon of yogurt 1-3% fat, a pinch of cinnamon. Mix the apple together with yogurt and cinnamon with a blender into a homogeneous mass, season the green beans with the resulting sauce. You can add any greens.

And, finally, everyone's favorite kefir can also be ennobled and turned into a delicious diet dish:
Option 1: mix a pinch of finely chopped greens with a quarter of a spoon of sea salt and a glass of kefir. Option 2: Beat 1 cup of kefir with a ripe pear, baked apple (peel the skin and remove the core) or a handful of any berries, and instead of sugar, add half a teaspoon of cinnamon.

And this is approximately how you can make a PP menu for a week

Gaining extra pounds is not difficult, it is difficult to get rid of them later. Often, for weight loss, a person goes on a strict diet, but at the end of it, all kilograms, as a rule, return. The body begins to make reserves in the form of fat deposits on the sides in case of the next diet. How to break this vicious circle? Nutritionists say that you need to eat right all the time, and offer what they have developed daily weight loss menu.

The main rule of healthy eating for weight loss is to eat fewer calories than you can expend during the day. In this case, the lack of calories will be spent from the "bins", that is, the fat layer will disappear. It will be correct to make a list of dishes of daily use for weight loss immediately for 7 days, paint each one in detail, with recipes for their preparation. For this, use products containing slow carbohydrates that feed the stomach for a long time, and a person does not feel hungry for a long time. Weight loss is slow, but the weight will not be able to return, especially if you follow the recommendations of proper nutrition all the time.

The rules of proper nutrition (PP) for weight loss in practice:

• Eat when the stomach requires it. The process of digesting food requires energy. It is by nature that hunger comes when energy reserves are depleted. When you eat food without a feeling of hunger, it will not bring benefits, but will go completely into fat deposits.
• Food must be chewed slowly and thoroughly. If you eat quickly, then this leads to overeating, because the stomach quickly filled up and did not have time to signal to the brain that it was full. Well-processed pieces of food fully give the body vitamins and other nutrients.
• Observe the correct mode of receiving write. As a rule, people adhere to 4 meals a day: breakfast - 35%, lunch and dinner - 25% each, snack - 15%. A hearty breakfast promotes a good metabolism, so you can’t exclude it or eat a sandwich and a cup of coffee in the morning. Snacks are required so as not to be hungry, but they should not be plentiful and high-calorie.
• When eating, do not drink anything. This applies to any drink: tea, coffee, juice, water, compote and others. Excess liquid interferes with the digestion of food, and it settles on the walls of the intestine, decomposing and provoking various diseases. You can drink any drink 15 minutes after the meal.

PP is not a weight loss diet that lasts for any length of time. The selected diet should be practiced throughout life, especially if there is a predisposition to weight gain.

The principles of nutrition in the diet

When developing a menu for a week, it is necessary to include protein foods in meals, it is they that allow you not to lose muscle tissue when losing weight. The proteins required by the body are found in fish, eggs, lean meats, dairy products, and cheeses. They must always be entered in the menu. It is required to reduce the amount of salt consumed, salt the food directly on the plate and use a pinch of salt for this.

Every day you should take 2 tablespoons of vegetable oil: olive or linseed. This lowers cholesterol levels and reduces blood viscosity, which leads to an increase in vascular elasticity.

The dietary menu includes foods for the day in the diet: fresh vegetables and fruits, including vegetables, as well as foods that have fiber: cereals, peas, bran.

Expert opinion

Smirnov Viktor Petrovich
Nutritionist, Samara

This material may well replace all other articles that list special diets for weight loss, from egg to Kremlin. In fact, you need to understand that no weight loss menu is required if a person who adheres to a healthy lifestyle spends exactly the same number of calories during the day as he receives, and therefore he does not have any problems with being overweight. But people with an insufficient level of physical activity, as well as lovers of delicious food, begin to suffer first from excess body weight, and then obesity. During the Middle Ages, it was simply impossible to get gourmet delicacies in the form of cheeses, pate, boiled pork, caviar for an ordinary person. At the same time, his level of physical activity was quite high. Nowadays, it must be remembered that the main rule of any healthy diet is to consume low-calorie foods in the evening and, preferably, have dinner no later than 3 hours before bedtime. This principle alone will allow you to slowly but surely lose weight. It is also necessary to eat fractionally and in small portions, food needs to be chewed, and for a long time. It is then that the satiety signal will enter the brain earlier, when the first portions of food enter the stomach, and not at all when the person left the table.

Menu for weight loss

For weight loss, canned food should be excluded from consumption, because they contain harmful substances, limit processed products: sausages, smoked meats, soda, especially sweet, rich pastries. It is recommended not to take alcoholic beverages, they are considered high-calorie and increase appetite.

PP for weight loss has its own nuances in the size of the portion - it should not exceed the size of one fist of women. At first, the transition to proper nutrition will be difficult, the feeling of hunger can lead to a breakdown, so it is allowed to eat some fresh vegetables or soup from them. Together with clean water, try to drink herbal and green teas, low-fat kefir and yogurt, vegetable juice, they provoke weight loss. When compiling a weekly weight loss menu for each day, you need to consider the required number of calories in order to really lose weight.

weight loss day	Meal time	What to eat for weight loss
Monday	Breakfast	0.2 kg hercules on the water
	Snack	50 g hard cheese, tea
	Dinner	0.15 kg of vegetable salad, 300 ml of soup, 2 slices of black bread
	Dinner	80 g boiled veal with baked vegetables
Tuesday	Breakfast	150 g cottage cheese with raisins and dried apricots
	Snack	50 g nuts and low-fat kefir
	Dinner	120g steamed fish and seasonal vegetable salad
	Dinner	scrambled eggs and green vegetable salad
Wednesday	Breakfast	150 g muesli with a glass of yogurt
	Snack	cottage cheese pudding with a glass of kefir
	Dinner	stewed mushrooms 120 g and fresh cucumbers
	Dinner	0.2 kg cottage cheese, vegetable salad
Thursday	Breakfast	omelet from a couple of eggs, a slice of bread with bran
	Snack	fresh fruits
	Dinner	0.2 kg of steam fish, cucumbers and tomatoes
	Dinner	0.2 kg stewed beans, soft-boiled egg
Friday	Breakfast	100 g cheese and banana
	Snack	50 g hazelnuts and a glass of yogurt
	Dinner	cabbage soup 300 ml, buckwheat porridge 150 g
	Dinner	grilled beef steak, 150 g, seasonal vegetable salad
Saturday	Breakfast	0.2 kg rice porridge with milk, a glass of tea
	Snack	apple, glass of yogurt
	Dinner	150 g boiled chicken, 200 g beetroot salad
	Dinner	150 g grilled fish, vegetables and rye bread
Sunday	Breakfast	2 soft-boiled eggs and tea
	Snack	150 g cottage cheese with raisins and prunes
	Dinner	300 ml fish soup, 150 g beef goulash and stewed vegetables
	Dinner	low-fat steamed fish, beet salad with prunes 150 g and a couple of rye breads

The menu for weight loss is quite inexpensive, it does not contain inaccessible and expensive products. Ideal for young and healthy girls looking to look slim and fit. Meals are designed in such a way that hunger is not felt during the day.

Dishes for the weight loss menu with recipes for the day

It is necessary to introduce useful and natural products into PP for weight loss. Their heat treatment plays an important role. It is not allowed to fry food, otherwise a crust will form on its surface, on which toxins are present that are harmful to health. Healthy eating involves steaming, boiling, stewing and baking.

Menu of proper nutrition for every day for weight loss with recipes:

• Boiled beef. Rinse a piece of beef fillet under running water and place in boiling water. Let it boil for 2-3 minutes, remove the meat from the broth, and pour it out. Then put fresh water for the broth, and cut the meat into portions, place in boiling water, salt and pepper. After 50-60 minutes from boiling, place a bunch of mixed greens in the broth, without chopping. Cook for another 10 minutes and remove the meat from the broth.
• Fish baked in the oven. Any fish of low-fat varieties is taken, for example, flounder. To it you need to cook tomatoes and a little hard cheese, spices and lemon. Place the washed and cleaned fish carcass on a baking sheet, previously covered with foil. Drizzle the fish with lemon juice and pepper. Arrange tomato slices on the fish and sprinkle with grated cheese. Wrap the flounder in foil and place in the oven for 25-30 minutes.
• Cheese casserole. A pack of cottage cheese, a couple of eggs, 3 tablespoons of flour and raisins are enough. Separate the yolks from the proteins and mix them with cottage cheese, flour and raisins. Beat egg whites well and add to bowl. Mix and pour into a mold, leveling the surface. Place in the oven at 180 degrees and bake for half an hour.

For weight loss to be effective, it is necessary to welcome a simple diet, without newfangled seasonings and spices. You should not refuse them completely in the process of losing weight, but you need to apply them already for the finished dish, which is on the plate.

Practical advice: In order for the weight loss diet to be more effective, you need to eat grapefruit every day, eat vegetable salads more often, homemade yogurts.

They promote weight loss, relieve hunger and discomfort in the intestines. If you follow all the rules and follow the principles of proper nutrition, the recommendations of the proposed menu, then weight loss will be slow, but stable. In addition, extra pounds after losing weight will never come back. The proposed menu for weight loss is perfectly balanced and allows you to get enough even with the largest stretching of the stomach.

Since recently the fashion for healthy food is gaining momentum, there are already a lot of recipes for proper nutrition. The most popular of them should be considered in more detail and it will be possible to start pleasing yourself and your loved ones with the right culinary masterpieces.

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

Healthy breakfasts

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

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

So that the cheesecakes do not spread, but turn out to be a neat shape (washers), you need to heat the pan in advance and remember that it must be dry.

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

Since cheesecakes are dietary, there is little flour. The dough may start to stick to your hands, moisten them with plain water. Roll into a ball and gently press it onto the non-stick pan.

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

On a note! When losing weight, choose cottage cheese up to 5% inclusive. You should not buy only fat-free in it there are much fewer nutrients and vitamins, and the taste is more insipid.

The classic of the genre is oatmeal. One of the favorite breakfast options for an athlete, losing weight and even the simplest person who does not particularly monitor the balance of nutrients in his body.

But when you constantly eat the same thing, it gets boring. Healthy food simply cannot be discarded, so it is easy to model a new delicious option.
Oatmeal with cottage cheese

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

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

Lunches on proper nutrition

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

So that the rest of the day does not suffer from heaviness in the stomach or indigestion, lunch should also be healthy! In this case, basic recipes for proper nutrition are suitable - soups from spinach and mushrooms.

Mushroom cream soup

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

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

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

In parallel, cut the mushrooms into slices, add to the onion, salt and pepper. Saute until all liquid has evaporated.

Next, the fried mushrooms with onions must be added to the potatoes with vegetable broth and mashed with an immersion blender until smooth. Pour cream and milk into the resulting mass. Season to taste and bring to a boil.

On a note! Croutons go well with cream soup. And in order for them to be dietary, it is enough just to take ordinary rye bread without unnecessary additives. Cut it into squares and dry in the oven without oil.

Cream soup with spinach

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

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

Boil vegetable broth from carrots, onions, potatoes and a couple of peppercorns. After the broth is ready, take out all the vegetables, except for the potatoes.

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

Cut the boiled potatoes into pieces, add ready-made spinach and onions to it, chop until a homogeneous consistency.

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

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

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

Dinners on proper nutrition

With proper nutrition, it is very important not to forget to have dinner. After all, long breaks between meals cause serious harm to health, especially the digestive system.

For dinner, it is better to give up light carbohydrates and too fatty foods. An ideal plate will be vegetables and protein, whether it be fish, meat or cottage cheese. They will saturate our body and protect the muscles from catabolism all night. Fortunately, there are plenty of fitness recipes for a proper and healthy diet, corresponding to a light dinner.

Salad "Exquisite"

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

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

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

Diet "Meat in French"

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

In order for the meat to turn out tender and juicy, the fillet must be cut into thin strips and beaten well. Put in a mold, salt and season.

Cover the mold with foil beforehand so that the dish does not burn!

Finely chop the onion into rings, put a neat layer on the meat. Chop the tomatoes into circles, this will be the next layer on top of the onion.

Spread tomatoes with natural yogurt.

The final touch of the dish will be cheese grated on a coarse grater.

Bake in the oven until golden brown on the cheese!

Festive, but at the same time a light dish is ready! Bon Appetit!

Remember! The classic "meat in French" is made from pork, but if the goal is to lose weight on proper nutrition, then it is better to refuse fatty pork. Choose turkey or chicken.

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

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

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

Add vegetables and chopped greens to minced chicken. Add bran to the mass, then salt and season.

Line a baking sheet with foil or baking paper.

Blind nests, making a recess in the middle, put on a baking sheet. Bake in the oven for 30 min.

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

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

Dessert on healthy eating

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

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

banana ice cream
Summer is here, which means it's getting harder and harder to get past ice cream. But, unfortunately, in the store it is completely with harmful additives. There is always a way out.

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

Optionally, you can add coconut, cocoa, nuts.

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

For maximum results in losing weight, you need to use, when compiling a daily menu, recipes for proper nutrition for weight loss. A balanced diet will help to improve metabolism, get rid of extra pounds and gain the desired size. All that is needed for this is to be able to combine products with each other and know their properties. Recipes for weight loss are built taking into account the calorie content of products.

Basic principles of proper nutrition

The diet of any diet for weight loss is based on a combination of foods that help get rid of excess weight. In addition, such nutrition systems include several basic rules, following which the effect of losing weight is achieved. These include:

• recipes of all dishes should be balanced in proteins, fats and carbohydrates. In addition, it is imperative to add fiber and foods containing vitamins and trace elements necessary for the body to maintain vital functions in recipes;
• You need to watch your portion sizes. It is necessary to be guided by the rule “less is better, but more often” - reducing the size of portions, but increasing the frequency of meals;
• every person adhering to the principles of proper nutrition and striving for weight loss should at least approximately be able to calculate the energy value of recipes;
• you can't skip breakfast. Even if the body does not experience a feeling of hunger, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before the first meal, you need to drink a glass of warm water - this will start the metabolic process. To diversify breakfast, there are many recipes for weight loss;
• Harmful foods should be excluded from the daily diet to the maximum. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic beverages. Their use significantly slows down the process of losing weight;
• if it is difficult for the body to adapt to a diet consisting only of recipes prepared without added sugar, then it is better to replace such menu components with useful analogues: sweets can be made from dried fruits and nuts, cookies can be baked from oatmeal according to a homemade recipe, and sugar in tea can be replaced honey;
• It's best to purchase prescription products from reputable manufacturers who don't grow or manufacture them with various chemicals and hormones. Especially, this applies to meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
• the use of salt in weight loss recipes is also best minimized, as it contributes to the accumulation of fluid and can provoke swelling. Recipes for proper nutrition for weight loss should contain a very small amount of salt;
• in addition to recipes for weight loss, the PP menu should consist of a daily intake of at least 2 liters of liquid;
• chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Food table for recipes

To make recipes for proper nutrition on your own, you can be guided by the following table, which lists allowed and prohibited products for weight loss

How to plan your diet for weight loss

Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this daily routine:

• in the process of losing weight, in no case should you skip breakfast;
• you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fats. To avoid this, you need to use snack recipes for weight loss;
• all recipes for proper nutrition for weight loss should be balanced in composition;
• you need to eat measuredly - in small portions, but often;
• it is necessary to plan the day in advance so as to include physical activity in it, but combine them with meals - so as not to exercise on a full stomach and not to eat heavily after a workout;
• in case of an urgent need to eat one of the prohibited foods, it is better to do it, but keep yourself in control.

Recipes for proper nutrition

It is easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be a great example of a healthy diet and lead to weight loss.

Recipe: Pasta with Vegetables and Chicken

Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not peel off the skin from the vegetable), add green beans and broccoli to it. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Cut the chicken breast into small pieces, add to the vegetables. Once cooked, vegetables and chicken can be tossed with pasta or served separately.

Recipe: Fish with White Sauce

This recipe for weight loss is good because the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of tablespoons of sour cream (with a low percentage of fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoonful of mustard.

cook fish: for this, you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), free from skin and bones, pour a little lemon juice, put on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.

Recipe: Stuffed Zucchini

Small zucchini (the smaller the better) cut in half lengthwise, get the pulp out of them. Grate some cheese first. Add it to the pulp of the zucchini, seasoning with garlic and a mixture of Provence herbs. Fill each of the halves with the resulting mixture. Cut the cherry tomatoes into 2 parts and put into the “boats” along the entire length. Top with finely chopped parsley, cilantro or onion.

Tip: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you not to add salt to the dish, contributing to weight loss.

Recipe: couscous with vegetables and fish

Couscous is a cereal that helps to normalize the salt balance in the body, significantly lowers cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify the usual diet for weight loss. Couscous can be cooked in a double boiler or boiled in water. It takes only 5 minutes. Any stewed vegetables can be added to cooked cereals, but it is best combined with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.

Salad for weight loss from vegetables with beans

Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 of wine vinegar (as an option: you can add finely chopped onions previously marinated in vinegar) or lemon juice, pepper.

Tip: in salad recipes for weight loss, it is better not to use canned beans, corn or peas, but to prepare a dish from fresh ingredients - boil the beans, replace the baked or frozen corn, and also take fresh or frozen peas.

Shawarma for weight loss

This recipe is suitable for those who want to lose weight without denying themselves their usual food. As a pita bread, it is better to take a tortilla made from whole grain flour. You can also cook it yourself. Instead of mayonnaise, grease pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without monosodium glutamate). Sliced ​​chicken stewed in soy sauce. Put sauce, fresh cucumber (rings), avocado (thin slices), chicken, lettuce, add pomegranate seeds in the center of the cake. Wrap in envelopes or rolls.

Recipe for weight loss: Stuffed champignons

This recipe can be a substitute for pizza with proper nutrition and weight loss. Mushrooms are better to take more. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them the broccoli, disassembled into inflorescences, bell pepper in cubes and tomato in cubes. Stuff mushroom caps with this mixture, sprinkle with cheese on top. Bake in the oven.

Vegetable salad

This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.

An approximate diet of proper nutrition for weight loss for every day

In order to learn how to control your diet over time, without calculating the calorie content of dishes each time, you can start by keeping a proper nutrition diary in which you write down all the foods you eat per day. This contributes to the analysis of food eaten, weight loss and will allow you to make recipes for dishes on your own without difficulty in the future. To get started, you can use the approximate daily menu of proper nutrition:

	Breakfast	Dinner	Dinner	Snacks (distribute all day)	The drinks
1	Oatmeal on the water	Chicken breast stewed with vegetables. As a garnish - durum wheat pasta	Vegetable ragout with pieces of soy meat	50 g dried fruits; bread sandwich with a piece of red fish and avocado	Non-carbonated water; green tea; herbal tea; sugar free coffee; natural vegetable and fruit juices.
2	Cucumber salad with tomatoes and herbs. Whole grain bread sandwich with tomato wedge, mozzarella slice and herbs	Broccoli, cheese and egg casserole.	Brown rice with squid (or other seafood)	1 apple; whole grain bread sandwich with curd cheese (or cottage cheese) and herbs
3	Buckwheat porridge on the water	Vegetable soup with a slice of black bread	A small piece of boiled beef and stewed zucchini with eggplant	50 gr of any nuts; a glass of kefir (you can add a small spoonful of honey)
4	Cottage cheese (low fat) with sour cream or fruit	Chicken with buckwheat. Groats can be varied with carrots and onions	Egg omelette with vegetables (broccoli, tomatoes, onions, bell peppers)	Oatmeal cookies (no sugar) a handful of dried fruit
5	Fruit salad dressed with natural yoghurt	Rice cream soup with vegetables	Cheese casserole. Fresh cabbage and carrot salad	A glass of kefir; 1 apple
6	Millet porridge on the water	Vegetable casserole (zucchini, tomato, carrot, eggplant, egg)	A piece of boiled white fish with brown rice	Rice bread sandwich with salted trout and cucumber slice
7	Rice porridge on the water	Omelette with a piece of baked chicken	Salad of fresh beets, cabbage and carrots and a piece of boiled beef	A glass of kefir; a handful of nuts

Approximate diet for weight loss for a week

Proper nutrition recipes should include dishes that take into account the characteristics of the body, while promoting weight loss:

1. For breakfast, it is better to eat food that will give the body enough energy for the whole day. The most useful breakfast is cereals cooked on water. Useful cereals include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a black bread sandwich with cheese or a slice of lightly salted fish.
2. Lunch should be a balanced intake of proteins, fats and carbohydrates. Vegetable, fish or chicken soups can be the best solution. Days of liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
3. For dinner, you should eat to take into account recipes that are easier for the body to eat. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to weight loss success.
4. As a snack drink a couple of glasses of low-fat kefir a day. Also, fruits (in reasonable quantities), nuts and dried fruits will be an excellent solution.
5. Adhering to proper nutrition, you can arrange weekly or 1 time in 2 weeks fasting days.

Approximate diet for weight loss for a month

When drawing up a proper nutrition plan for a month, you need to adhere to the general rules that form the daily diet. The recipes are the same, they are based on a combination of healthy products. The main thing to remember is that the result does not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case, a slender figure will cease to be a dream, but will become a real reality. There is another useful tip that often helps to lose weight no less than healthy recipes: go grocery shopping on a full stomach.

Right snack options

These meals are equally important in the preparation of proper nutrition in an effort to lose weight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little - a small handful is enough. Also, recipes for proper snacks can consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are supplemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All of these ingredients can be used alone or combined to create delicious slimming sandwich recipes. A glass of kefir contributes to the normalization of metabolism, so you should also pay attention to it. Such recipes do not require a lot of time to prepare them, but they can keep you from eating junk food.

Compliance with all the principles and conditions of proper nutrition with the help of weight loss recipes, combined with active physical activity, will be the solution in the fight against excess weight. At the same time, it is important to be patient and confidently go to the intended goal.

To lose weight, you need to create a calorie deficit in your body. To do this, you need to have a healthy eating plan for a certain period of time. In other words, it is necessary to draw up a balanced nutrition menu for the week. Moreover, it must necessarily take into account the correct ratio of BJU, that is, the balance of proteins, fats and carbohydrates. Having such a table at hand, it is much easier for you to achieve your goal and eliminate the possibility of breakdowns.

Important features of menu planning

First you need to determine how many calories your body spends per day. You need to do this using a special calculator that can be found online. There you enter your details: age, height, current weight and level of your physical activity. The calculator then calculates individual value of daily calorie intake, as well as BJU indicator. The latter will help to balance the diet and take into account all the needs of the body.

These data show how many calories do you need per day to save the current weight. To reduce it, you need to reduce the energy value of the daily diet by 20%. Based on the numbers obtained, we draw up the proper nutrition plan we need for weight loss at home. If you are determined to lose weight, then you should take into account some subtleties when compiling the menu, namely:

Sample meal plan

Schematic diet

As an example, a daily calorie content of 1500 kcal is taken. If you play sports, then you need to slightly increase the caloric intake by about 200 kcal. A daily diet with a balanced distribution of BJU can be as follows:

Diet foods for a healthy diet

To develop an effective meal plan, you need to clearly understand which foods are sources of protein, fat or carbohydrates. They should form the basis of the diet.

Sources of protein (or protein)

• sea ​​or river fish (mackerel, pike, hake and others);
• seafood (shrimp, mussels, squid, etc.);
• meat (beef, pork, rabbit, liver, etc.);
• dairy products (milk, cottage cheese, sour cream, fermented baked milk, yogurt, etc.);
• poultry (chicken, turkey and their offal);
• eggs (chicken, quail);
• legumes (beans, soybeans, lentils, chickpeas and others);
• protein shakes (they contain an average of 30 grams of protein).

When choosing protein foods, you need to focus on their calorie content. The smaller it is, the better. Milk should be taken without additives, that is, buy unsweetened.

A small amount of fat should be present in the human diet, as they also play an important role in the functioning of the human body.

Sources of carbohydrates

• vegetables (potatoes, cabbage, carrots, beets, etc.);
• salads and greens;
• cereals (millet, buckwheat, rice and others);
• fruits and berries.

Vegetables and greens, in addition to carbohydrates, also contain fiber, with the exception of potatoes. These foods form the basis of the diet. It is better not to get carried away with fruits and berries, as they contain natural sugar.

Foods that should not be in the diet

The following foods are best avoided or reduced to a minimum:

• trans fats, that is, the so-called fast food;
• carbonated drinks, especially sweet ones;
• mayonnaise and other sauces;
• sugar and confectionery;
• semi-finished products (sausages, dumplings, etc.);
• alcohol and energy drinks.

Sample menu for the week

To develop a healthy diet for weight loss at home, you can use the above information. When planning a regimen, do not underestimate the number of daily calories, otherwise it will not be a healthy diet, but a diet.

As you know, they are ineffective and have a short-term result. The principle of diets is a strong calorie deficit. As a result, after strict adherence to such a diet, you will, of course, lose weight, but when you return to regular food, excess weight will quickly return.

Proper nutrition is not a short-term diet, but a lifestyle you choose. It will have to be held constantly, so there is no point in chasing quick results.

The table of proper nutrition for weight loss for every day is given below. It can only be used by healthy people. In all other cases, you need to consult a doctor. Weight will go away systematically, without sudden jumps.

Eating	First	Second	The third	Fourth	Fifth
Monday	Buckwheat porridge, scrambled eggs, toast with butter	Yogurt without additives, apple	Soup with noodles, steam cutlets, vinaigrette	Cottage cheese with sour cream and herbs	Braised fish with onions and carrots
Tuesday	Wheat porridge, apple, toast with jam	Handful of dried fruits and nuts	Pickle, stewed chicken hearts, seaweed salad	Banana, toast with cheese	Omelette with broccoli and green beans, steamed chicken fillet
Wednesday	Cottage cheese casserole with vermicelli	Fruit salad	Buckwheat soup with mushrooms, meatball, lettuce	Smoothie with milk and kiwi	Lazy cabbage rolls, salad with funchose and vegetables
Thursday	Oatmeal pancakes, berries	Lavash roll with chicken and vegetables	Tomato soup, squid salad	Cheese toast and dried fruit	Vegetable casserole, stewed mackerel
Friday	Millet porridge with pumpkin, apple	Cottage cheese sandwich with herbs	Ukha, stewed cabbage with chicken	cereal bar	Chicken breast in kefir, tomato and onion salad
Saturday	Carrot casserole, banana	Bread with cheese, tomato and herbs	Soup with meatballs, broccoli salad with cheese	Leaf salad	Vegetable stew, fish cakes
Sunday	Omelette with spinach and herbs, toast with butter and cheese	Smoothie with milk and banana	Shchi, vinaigrette, steam cutlet	Curd balls	Boiled beans and lettuce

If you use the table above, you can make a diet menu for a week. Any meal can be accompanied by a cup of tea or coffee, but without sugar. If it is very difficult to do without sweets, then drinks should be drunk with honey or dried fruits. Salt is also better to limit. Some fruits (banana, grapes) should also not be carried away, as they contain a lot of calories.

Don't forget about water too. If you drink a glass of liquid every hour, then 1.5-2 liters will be completely collected per day. In addition, this way the body will get used to the regimen more easily, and a person will have a natural thirst.

Recipes for proper nutrition

In order not to break off from proper nutrition, and it was not burdensome for you, choose foods that you love. Finding recipes with them, you can make a delicious diet menu. Below are the most simple examples of dishes. They are great for low calorie meals.

Tomato soup (42 kcal per 100 grams)

Ingredients:

• tomatoes - 700 grams;
• onions - 2 pieces;
• garlic - 1-2 cloves;
• wheat flour - 5 tbsp. l.;
• vegetable oil - 3 tbsp. l.;
• tomato paste - 100 grams;
• salt, pepper - to taste.

Cooking algorithm:

Oatmeal pancakes (170 kcal per 100 grams)

Ingredients:

• oatmeal (or bran) - 250 grams;
• milk - 0.5 liters;
• chicken eggs - 2 pcs.;
• sunflower oil - 2 tbsp. l.;
• salt, sugar - to taste.

Cooking algorithm:

1. Fill the flakes with water and let them swell. Then we grind the mass with a blender.
2. Add milk, eggs, salt, sugar. We mix everything thoroughly.
3. Pour the dough into a hot frying pan and fry the pancakes on both sides.

Curd balls (170 kcal per 100 grams)

Ingredients:

• fat-free cottage cheese (no more than 1% fat content) - 150 grams;
• sugar - 2 tbsp. l.;
• semolina or oat bran - 2-3 tbsp. l.;
• egg - 1 pc.

Cooking algorithm:

We always want to look great and be healthy at the same time. But this is not possible if a person is overweight. To lose weight, you need to completely change your lifestyle and, above all, nutrition. Healthy food can be not only healthy, but also delicious. If you are serious about changing yourself, then nothing can stop your desire, and this article will be a good tip. We are sure that you will succeed!