Healthy nutritional menu with recipes for the week

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

Correct nutrition: secrets

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

First of all, the diet must be balanced. That is, the menu should contain enough proteins, fats, carbohydrates, vitamins, minerals and other valuable substances. And from this another rule follows: the menu must be varied. You can't eat just vegetables or grains. Then the body will not receive everything it needs. The products must be fresh. Don't forget calories. You need to choose a daily norm and stick to it.

A correct diet involves reducing the consumption of sugar and salt. Therefore, instead of salt, you should add lemon juice, spices, onions, garlic and fresh herbs to your dishes. As for sugar, you should use more fruits, dried fruits and berries. They can easily replace a harmful product.

You cannot go hungry, because proper nutrition should be satisfying. But at the same time it is forbidden to overeat. Portions should be small. You need to eat little, but often. It is best if there are three main meals and 2-3 snacks.

Healthy lifestyle: healthy and varied menu

Proper nutrition is part of a healthy lifestyle. Naturally, a healthy lifestyle involves not only nutrition, but also abandoning bad habits, practicing sport and a correct daily routine. However, nutrition plays an important role in life.

How to create a menu correctly? You need to take into account all the secrets of proper nutrition, remembering your preferences. You can't cook food you don't like, even if it's healthy. This will ruin everything and delay the transition to a healthy lifestyle.

Here is an example of a healthy nutritional menu for the week.

1 day:

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

Day 2:

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

Day 3:

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

Day 4:

• breakfast: oatmeal with nuts and banana, 100 ml of yogurt, rosehip infusion;
• snack: fruit salad (kiwi, peach, slice of melon);
• lunch: pickle relish, vinaigrette, bread, carrot juice;
• afternoon snack: cheese, toast, cocoa;
• dinner: meat rolls with broccoli and peppers, lemon balm tea.

Day 5:

• in the morning: three cheesecakes, a sprig of grapes;
• snack: boiled egg, cucumber, bread;
• lunch: fish soup, two slices of boiled beef, Chinese cabbage salad, celery and carrot stalks, bread, grapefruit juice;
• afternoon snack: fruit salad, strawberries, kiwi, pineapple;
• evening: baked fish with vegetables, kefir.

Day 6:

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

Day 7:

• morning: milk rice porridge with apricots, fruit juice;
• snack: celery, fennel and aromatic herb salad;
• lunch: chicken broth, beef chop, boiled cauliflower and green beans, ginger tea;
• afternoon snack: a couple of oat biscuits, cocoa;
• in the evening: chicken liver pancakes, bread, tomato and cucumber salad, fermented cooked milk.

As you can see, a healthy lifestyle and proper nutrition are not a reason to give up delicious dishes.

Recipes for proper nutrition

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

Here are some hearty breakfast options.

Healthy sandwich

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

Oatmeal with fruit

Cut the pear into slices, sprinkle it with sugar and heat it. Cook oatmeal, add pears.

Milk porridge

Cook the rice in milk. Finally add a little cinnamon and vanilla.

Here are the recipes for lunch.

Pumpkin soup

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

Dumpling soup

Chop carrots, onions, peppers, celery. Pour in the water and cook for twenty minutes. Add salt and pepper. Mix 100 g of finely grated cheese, an egg and a little flour. Form the gnocchi. Place them one at a time into the soup. Cook for another 5-7 minutes.

Chicken rolls

Cut the chicken fillet lengthwise, beat it, add salt and pepper. Place pre-boiled broccoli florets, cheese, wrap and cook.

Fennel salad

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

And dishes for dinner.

Cooked fish

Season the fish with salt and pepper and place on aluminum foil. Place vegetables nearby. Cover with cling film and cook for half an hour.

Abundant salad

Boil half a chicken breast, chop it finely. Cut the onion, two tomatoes and the pepper into cubes. Season with salt and vegetable oil.

Cut the celeriac, carrots, onion, Jerusalem artichoke and turnips into cubes. Simmer for fifteen minutes, add salt, oregano, simmer until tender.

Other recipes will work too. You just have to use your imagination and don't forget about healthy products.

Proper nutrition: 10 healthy breakfast recipes

Today we propose to divide humanity into those who don't eat in the morning and those who start the day with breakfast. And also for those who eat everything for breakfast and for those who know about a good breakfast. With the help of MedAboutMe tips and recipes, you can easily move from the first category to the second. And it will be right.

Why is breakfast important?

Scientists have already answered this question, having studied the question up and down.

Those who choose not a quick coffee, but a normal, healthy and correct breakfast, control their weight better, follow nutritional recommendations better and in general eat more rationally. On average, they have better cardiometabolic risk scores and perform better on tests that measure attention and cognitive function. Some studies have also shown that skipping breakfast causes a person to expend less energy during the day, reducing physical activity.

By starting the day with breakfast we give ourselves energy for fruitful activities in all respects. Those who want to lose extra pounds should not forget about breakfast, as the body will try to recover the calories lost in the morning in the late afternoon. But we all remember how harmful it is to overeat in the evening, right?

Correct breakfast: what is it?

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

You should get at least 25g of protein with your morning meal. Fats and carbohydrates should not be avoided either, but the latter should be represented by the so-called "complex carbohydrates" which do not cause a sharp rise in blood sugar. For example, a good combination would be a serving of oatmeal with fruit instead of sugar, eggs and vegetable salad. The total calorie content of breakfast should be between 400 and 500 calories. This will provide sufficient energy for active work.

10 simple recipes: a healthy breakfast for everyone

Oatmeal with berries and yogurt

You can cook it in the morning or in the evening the day before, while in the morning just heat it in the microwave. Add a small glass of 2% fat Greek yogurt and a handful of berries or fruit, fresh or frozen. They could be: blackcurrants, strawberries, blueberries, lingonberries or lingonberries, cherries, plums; pieces of apple, pineapple or banana, melon, kiwi or papaya. By simply replacing one fruit with another, you can vary the taste almost infinitely.

Oatmeal with cheese and vegetables

Who said you can't add grated cheese to oatmeal? That's right, nobody. So add it for your health, it will enrich the taste of the porridge and provide much-needed proteins to the body. 25-30 g of cheese is enough for one serving of oat flakes. You can top this breakfast with sliced cucumbers and a handful of cherry tomatoes.

A cup of green tea with vegetable milk will complete your breakfast.

By the way, tea and coffee for breakfast are not at all prohibited. Just don't add sugar or a lot of cream to the cup. You can also make smoothies using pre-brewed green tea.

Buckwheat porridge with chicken and sweet peppers

Buckwheat with a piece of chicken breast and a sliced pepper will fill you up without feeling heavy in your stomach and will give you a good supply of energy. Buckwheat is generally one of the healthiest foods. Don't forget about her.

Buckwheat porridge with yogurt and fruit/berries

Pour natural yogurt over cooked buckwheat in the evening, add a handful of berries or sliced banana. A hearty and healthy breakfast is ready.

Fried zucchini

Cooking is quick and easy. For a portion for one person it is sufficient to grate a medium courgette on a coarse grater and squeeze the released juice. Add an egg and 1-2 tablespoons of wholemeal flour (rye or wheat). The amount of flour depends on how well you squeeze the excess juice out of the zucchini. A little sea salt, vegetable seasoning. Fry in an almost dry pan so that the pancakes do not absorb excess fat. Serve with yogurt or sour cream. You can sprinkle with chopped herbs or cheese.

By the way, exactly the same pancakes can be made with apples. Try it, it's very tasty!

Pita with vegetables and chicken breast

The pita can be filled with what is in the refrigerator: lettuce or cabbage, cucumber cut into strips, celery, cherry or tomatoes. Add a couple of slices of baked or simply boiled chicken breast, two tablespoons of yogurt and you get a hearty and healthy breakfast.

Salmon toast

Take a few thin slices of wholemeal bread and toast them lightly in the toaster or oven. Spread with cream cheese and garnish with slices of smoked salmon and lettuce. You can add a couple of olives or black olives, just not too salty. Salmon fish is a source of valuable Omega-3 fatty acids.

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

Scrambled eggs with tomatoes and peppers

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

Wash and cut a medium tomato or a couple of small ones into slices. Wash, remove the seeds and cut a sweet pepper into slices or cubes. Fry the prepared vegetables over medium heat in a small amount of oil. Lightly beat two eggs with sea salt, pour them over the tomatoes and peppers, sprinkle with the chopped aromatic herbs, cover with a lid and cook for a few minutes.

If you add a spoonful of sour cream or milk to the eggs, the dish will have a more delicate taste. Adding a handful of grated cheese will make it richer in calories, and the toppings will enrich the flavor perfectly.

granola

Although you can buy it in a store, preparing it yourself can be of much higher quality, because you will know exactly what is included in its composition and you will not use preservatives, colorings or flavor enhancers. This is not difficult to do. Granola prepared on the weekend will be a great addition to various breakfasts for a week or two.

To prepare you will need 1 package of the most common large oat flakes without additives. To the flakes add 150-200 g of nuts, 100 g of dried berries or fruits, 2-3 tablespoons of natural honey and 2 tablespoons of butter. Usually they take olive, but it is quite possible to replace it with almond, cedar, walnut or sesame.

The taste of the finished product will vary depending on the dried fruit and nuts used. It could be walnuts with dried cranberries, for example, or the classic combination of hazelnuts with raisins and dried apricots, or cashews with dates and banana, or even gourmet almonds with dried cherries. Adding a little dark chocolate and coconut flakes is also fine.

The well-mixed mixture is placed on a baking tray and cooked in a preheated oven at 150°C, stirring carefully every 5-8 minutes. After about 30 minutes, the granola will reach the desired condition: it will become golden and crunchy. The cooled product can be placed in an airtight jar, in which it will keep perfectly for 2-3 weeks.

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

Smoothie

The room for variety is extremely wide, because a blender or mixer allows you to create delicious and nutritious mixtures from a wide variety of ingredients.

Try starting, for example, with this: a glass of oat milk, a banana, a handful of blueberries (ice cream is fine too), 2 tablespoons of cottage cheese. Beat with a blender. All.

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

Healthy eating plan for a week

In general, a balanced and healthy diet can be quite varied, so it is quite possible to develop a menu with new dishes every day. We present an example of a menu for a week in accordance with all the recommendations given above:

Day of the week	Breakfast	Dinner	Dinner
Monday	Oatmeal with dried fruit; 2/3 cup low-fat milk; fruit.	Vegetable salad (you can use, for example, olive oil as a dressing); a sandwich of wholemeal bread with herbs, boiled chicken breast and soft cheese; fruit.	Baked fish, vegetable salad as a side dish.
Tuesday	Wholemeal toast; cheese; boiled egg; fruit.	Bulgur salad, chicken breast and cherry tomatoes (can be dressed with honey and Dijon mustard); fruit.	Wholemeal pasta with cherry tomatoes and dried herbs; Herbal tea.
Wednesday	Ricotta with honey; peanuts; fresh juice.	Sandwich with salmon, avocado and dill on wholemeal bread; natural yogurt.	Baked chicken fillet with vegetables.
Thursday	Two egg omelette; tomato; cheese; small baked apple with honey and cinnamon.	Chicken soup with vegetables; salad with tomatoes, cucumbers, peppers, onions, flax seeds with olive oil dressing.	Pita with lean beef, lettuce, dressing – natural yogurt, garlic and dill.
Friday	Smoothie (banana, yogurt, vanilla); roll with salmon, avocado and cucumber.	Baked pumpkin salad, spinach, feta cheese and lemon butter dressing; rye bread with lean ham; fruit.	Steak with fresh stuff; baked apple with honey and cinnamon.
Saturday	Buckwheat with carrots and peppers; natural yogurt; fruit.	Couscous with carrots, onions, corn, peas.	Baked beets; rye bread with soft goat's cheese; olives.
Sunday	Maple syrup cheesecake; natural yogurt; fruit.	Broth with croutons and hard-boiled egg; tomato and mozzarella salad with balsamic sauce.	Peppers stuffed with brown rice and minced meat; cherry tomatoes with soft cheese and aromatic herbs to taste.

It should be noted that when including small snacks in the diet, fruits and nuts will have to be removed from the main menu. In other words, the breakfast apple carries over into the afternoon snack. A similar system can be used in the opposite direction, adding snacks to the main meals: breakfast and lunch.

It is also important to remember that portions are calculated individually, based on age, health, lifestyle and daily calorie intake. Therefore, the serving size will be different between men and women.

How to eat a healthy diet

Many people try to lose weight using different methods. It is important to adhere to a specific diet for the process to be more effective. Proper nutrition allows you to quickly lose extra pounds, but only if you comply with its principles. It is necessary to create the right menu, which maintains a balance between proteins, fats and carbohydrates.

What type of nutrition can be defined as correct?

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

You need to count them to ensure your daily requirement. It is also important to follow other rules that make nutrition correct. Therefore, fast foods, processed foods, carbonated drinks and other harmful foods should not be included in the diet. It is also recommended to limit the amount of salt, exclude fried foods, steam or boil, stew or bake. You should eat your food at the same time every day.

How to create a menu for the week

The peculiarity of proper nutrition is that it does not imply adherence to a strict menu. It must be filled in taking into account the person's characteristics and food preferences. The main thing is to follow the basic principles of combining products. We are talking about the following rules:

• breakfast should be rich in carbohydrates;
• dinner should contain a large amount of carbohydrates;
• Each meal should include foods containing fiber (vegetables, fruit, bran);
• if you want to eat sweets, then you should do it only in the first half of the day;
• It is important to distribute calories correctly.

Typically, people adhering to proper nutrition create a menu for a week in advance and then simply prepare dishes according to it.

Monday

The daily nutritional menu is assumed to include five meals. On the first day of the week you can eat as follows:

• Make oatmeal for breakfast. It can be supplemented with any fruit. It is recommended to use tea or coffee as a drink.
• Second breakfast may include dried fruit and cottage cheese. You should not chase low-fat fermented milk products, believing that they are more conducive to weight loss. This opinion is wrong. Experts recommend eating fatty cottage cheese, as it is absorbed better.
• Monday lunch may consist of cabbage soup in meat broth and boiled chicken. Be sure to add fiber-rich vegetables. As a drink - compote.
• For an afternoon snack you can enjoy fruit salad and unsweetened crackers.
• For dinner it is recommended to prepare an omelette, a vegetable salad and tea. With proper nutrition you can forget about the rule that says that you cannot eat after 18. 00. But the last dose should be taken no later than 2-3 hours before going to sleep.

Tuesday

The menu of the second day is drawn up according to the same principles as on Monday. Breakfast should be rich in carbohydrates, but porridge should be prepared differently. Tuesday's diet might look like this:

• For breakfast it is recommended to cook buckwheat porridge. It can be supplemented with vegetables and tea.
• For second breakfast you can eat yogurt and an apple.
• Lunch always consists of a first course and a second course. On Tuesday you can prepare buckwheat soup as a first course, fish cutlets and mashed potatoes as a second course. As a drink: dried fruit compote.
• The afternoon snack includes ricotta, toast and cocoa.
• For dinner you can eat boiled chicken fillet with vegetables and drink tea.

Wednesday

You can eat more than just porridge for breakfast. For example, an omelette would be a good option. This is what is proposed to eat on the third day. In general, the Wednesday menu can be compiled as follows:

• For breakfast, a person losing weight eats an omelette, toast and vegetable salad. She chooses tea as her drink.
• The second breakfast includes the consumption of yogurt and toast.
• For lunch you can prepare fish soup and boiled veal with a side of vegetables. Also, you should not forget about the drink, natural juice can play its role.
• For an afternoon snack you can easily eat yogurt and ricotta.
• For dinner we recommend cooking the meat and accompanying it with a side dish of rice. You should also serve this dish with a vegetable salad. Tea can be used as a drink.

Thursday

One of the principles of proper nutrition is variety. You shouldn't eat the same dishes every day. The menu is designed in such a way that the options do not repeat. So, on Thursday it is recommended to eat according to the following scheme:

• For breakfast you can cook rice porridge and season it with dried fruit. Drink coffee as a beverage.
• Second breakfast may include bananas and kefir.
• For lunch you can make soup with cereals. As a second course, choose baked fish, accompanied by a side dish of rice. A salad, for example a vinaigrette, would not be bad. The drink is composed.
• For an afternoon snack, experts recommend eating cottage cheese with sour cream and dried fruit.
• A great option for dinner is baked meat with vegetables. You can integrate it with drinking yogurt.

Friday

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

• For breakfast, a person eats oatmeal and fruit and drinks coffee.
• For second breakfast, you can eat biscuits, watering them with juice.
• You can prepare a vegetable soup as a first course for lunch. The second course can be goulash with a side dish of baked or boiled potatoes. Also, lunch must include a vegetable salad. The drink is juice.
• For the afternoon snack it is recommended to eat fruit in the form of salad and yogurt.
• Dinner: vegetable stew, ham, tea.

Weekend

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

The Saturday menu in proper nutrition mode may look like this:

• Breakfast includes oatmeal and baked apples. As a drink, you should use tea without sugar.
• Second breakfast: yogurt and banana.
• For lunch you can prepare chicken soup with vegetables. Experts recommend choosing fish as a second course. Salad – vinaigrette. The drink is composed.
• For an afternoon snack, you can eat yogurt and add nuts. You can choose dried fruit instead.
• For dinner, a great option would be ham and vegetable stew. The drink is tea.

On Sunday you can treat yourself to a cottage cheese casserole for breakfast. It should be drizzled with honey. You can also have toast with tea. For second breakfast you can choose yogurt and crackers. Lunch consists of borscht, chicken cutlet with buckwheat, compote. A great option for an afternoon snack, as usual, would be cottage cheese with the addition of dried fruits. For dinner it is recommended to eat boiled veal and vegetable salad.