Photo Gallery: Proper nutrition menu for the week
You can stay healthy, attractive and young. To do this, sometimes it is sufficient to simply adjust the daily diet. Proper nutrition will not only put in shape the figure. A competent and careful approach to your own health through rational menu compilation will help to get rid of problems with skin, nails, hair and, ultimately, with self-esteem.
The basic principles of proper nutrition for weight loss
Under the proper nutrition is usually meant following a rational menu. Every day the body should receive the necessary amount of minerals, proteins, vitamins, fats, complex carbohydrates. Unfortunately, the refusal of breakfast and too late dinner, junk food junkies benefit even the most valuable products. To prevent this, it is necessary to adhere to the rules of rational nutrition.
Menu for the week: proper nutrition for women
Every day it is best to start with a glass of clean water, which will allow you to normalize the mechanism of metabolism and start the functioning of not only the digestive tract, but also the entire body.
For breakfast it is very useful to eat porridge, lunch should be as rich and varied as possible. Dinner should be made as easy as possible.
Important! The last meal should be moved 1.5-2 hours before bedtime. This will allow you to meet the next day vigorous, fresh and rested.<
It is necessary to make a balanced menu. However, it is not recommended to put hard restrictions, although you should not be too zealous in the use of candies. In the right diet should be enough protein, fat and carbohydrates. Be sure to eat fruits and vegetables.
In addition, you need to make snacks useful. The best analogues of sweets and fast food will be:
- candied fruit;
- nuts;
- dried fruits.
Regardless of the time of day smoked meats, fried and fatty treats should be abandoned. Steamed, baked and boiled dishes will be more useful for the body and health.
Another important rule of proper nutrition is adherence to the daily regimen. The interval between meals should not be more than 4.5 hours. Otherwise, to avoid overeating is almost impossible. Leading nutritionists recommend eating at one time. This will allow to accustom the stomach to eat at a certain period, which in turn significantly improves the metabolism.
If you adhere to these principles for at least one week, you can feel that you feel better every day.
Proper nutrition: menu for every day
Self-drafting a diet for each day of the week may seem difficult. As an example, you can use the option presented below. An alternative would be a menu of pictures.
Monday
| First breakfast | ||
| a cup of coffee | 20 kcal | |
| Lunch | 1 small apple | |
| Dinner | boiled fish (100 grams) | |
| boiled rice (100 grams) | ||
| Afternoon tea | boiled chicken breast with vegetables cooked in (100 grams) | 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrate |
| Dinner | skim cheese |
Tuesday
| First breakfast | oatmeal with berries or fruit (50 grams) | 63 kcal, 1.5 g protein, 1.5 g fat, 12 g carbohydrates |
| savory tea | 20 kcal | |
| Lunch | cottage cheese9% fat (70 grams) | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
| a teaspoon of honey | 95 kcal, 25 g of carbohydrates | |
| Dinner | chicken broth (200 grams) | 120 kcal, 6 g of protein, 4 g of fat, 16 g of carbohydrates |
| salad of tomatoes, Chinese cabbage, carrots and cucumbers, seasoned with lemon juice (100-150 grams) | per 100 g: 48 kcal, 1 g of protein, 3 g of fat, 24 g of carbohydrates | |
| Afternoon tea | mint tea | 20 kcal |
| 1 kiwi | 61 kcal, 1.1 g of protein, 0.5 g of fat, 15 g of carbohydrates | |
| Dinner | 2 tomatoes | 50 kcal, 2 g of protein, 8 g of carbohydrates |
| boiled chicken fillet (200 grams) | 384 kcal, 30 g of protein, 30 g of fat, 0 g of carbohydrates |
Wednesday
| First breakfast | oatmeal with berries or fruit (50 grams) | 63 kcal, 1.5 g protein, 1.5 g fat, 12 g carbohydrates |
| a cup of weak coffee | 20 kcal | |
| Lunch | 2 small oranges | 80 kcal, 2 g of protein, 16 g of carbohydrates |
| Dinner | cottage cheese casserole (100 grams) | |
| Afternoon tea | steamed vegetables with chicken breast (100 grams) | |
| Dinner | cottage cheese with a minimum fat content (200 grams) | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
Thursday
| First breakfast | oatmeal on milk 2.5% fat (50 grams) with raspberries or strawberries (100 grams) | |
| Lunch | light natural yogurt without flavors and additives (100 grams) | |
| small spoon of honey | 95 kcal, 25 g of carbohydrates | |
| a cup of savory coffee | 20 kcal | |
| Dinner | herring potato soup (250 grams) | |
| Afternoon tea | cucumber and tomato salad with sour cream dressing with 15% fat (200 grams) | 60 kcal, 4 g fat, 7 g carbohydrates |
| Dinner | 2 cucumbers | |
| chicken breast (200 grams) | 197 kcal, 15 g of protein, 15 g of fat, 0 g of carbohydrates |
Friday
| First breakfast | 1 cucumber | 16 kcal, 0.7 g protein, 0.1 g fat, 3.6 g carbohydrates |
| mashed potatoes (200 grams) | 88 kcal, 28 g fat, 1.7 g protein, 15 g carbohydrates | |
| 1 hard boiled egg | 160 kcal, 12.9 g of protein, 11.6 g of fat, 0.8 g of carbohydrates | |
| Lunch | 2 kiwis | 122 kcal, 2.2 g protein, 1 g fat, 30 g carbohydrates |
| green unsweetened tea | 20 kcal | |
| Dinner | rice-mushroom soup (250 grams) in combination with cheese of any solid variety (30 grams) | 89 kcal, 5 g protein, 3 g fat, 11 g carbohydrates |
| Afternoon tea | cottage cheese casserole with raisins (250 grams) | 243 kcal, 11 g of protein, 13 g of fat, 21 g of carbohydrates |
| Dinner | sea kale (100 grams) | 5.5 kcal, 0.9 g of protein, 0.2 g of fat, 3 g of carbohydrates |
| mintai, baked in the oven or on the grill (200 grams) |
Saturday
| First breakfast | three egg omelet | 154 kcal, 12 g fat, 11 g protein, 0.6 g carbohydrates |
| cup of coffee without sweeteners | 20 kcal | |
| Lunch | a couple of small fruits, for example, an apple | 52 kcal, 0.3 g protein, 0.2 g fat, 14 g carbohydrates |
| bottle of skimmed yogurt (250 ml) | 59 kcal, 10 g protein, 0.4 g fat, 3.6 g carbohydrates | |
| Dinner | low-fat boiled fish (100 grams) | 72 kcal, 1 g fat, 16.8 g protein, 0.65 g carbohydrates |
| boiled rice (100 grams) | 165 kcal, 3.5 g protein, 2 g fat, 36 g carbohydrates | |
| Afternoon tea | salad of shrimp, greens and fresh vegetables (200 grams) | 48 kcal, 1 g protein, 3 g fat, 24 g carbohydrates |
| Dinner | low-fat cottage cheese (250 grams) | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
Sunday
| First breakfast | porridge on water (150 grams) | 127 kcal, 3 g protein, 3 g fat, 24 g carbohydrates |
| savory herbal tea | 20 kcal | |
| Lunch | 1 banana | 90 kcal, 1.5 g of protein, 21 g of carbohydrates |
| 1 orange | 40 kcal, 1 g of protein, 8 g of carbohydrates | |
| Dinner | boiled fillet of chicken or other poultry (100 grams) | 197 kcal, 15 g of protein, 15 g of fat, 0 g of carbohydrates |
| vegetable casserole (250 grams) | 107 kcal, 5 g protein, 8 g fat, 5 g carbohydrates | |
| Afternoon tea | boiled shrimp (150 grams) | 95 kcal, 18.9 g of protein, 2.2 g of fat, 0 g of carbohydrates |
| tomato juice (200 grams) | ||
| Dinner | steamed Fish Cakes (150 grams) | 59 kcal, 4 g protein, 2 g fat, 5 g carbohydrates |
| boiled brown rice garnish (150 grams) | 165 kcal, 3.5 g protein, 2 g fat, 36 g carbohydrates | |
| tomato juice (200 ml) | 17 kcal, 0.8 g protein, 0.1 g fat, 4.2 g carbohydrates |
Attention! You can always afford apples baked with cottage cheese and honey, or a tiny slice of bitter chocolate.
The menu for the week includes various dishes that are suitable for vegetarians as well. They can be varied, including in the menu when necessary. It is recommended not only to follow the recommendations, but to cook your own food according to your mood.
Menus for athletes: options for proper nutrition
The nutrition menu for athletes is slightly different from the standard version. The thing is that for the formation of muscle tissue you need a lot of protein. It is equally important to enrich the athlete's diet with carbohydrates, which are necessary for him to generate energy.
Important! Sports diet, as a rule, is complemented by special cocktails, which are taken before or immediately after a workout.
Menu option
| First breakfast | oatmeal with milk of 2.5 percent fat content with a spoon of honey and 30 g of nuts | 550 kcal; 17 g of protein, 27 g of fat, 87 g of carbohydrates |
| Lunch | low-fat cottage cheese with a little sour cream | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
| 1 apple | 52 kcal, 0.3 g protein, 0.2 g fat, 12 g carbohydrates | |
| Dinner | ear (300 grams) | 135.5 kcal, 9.3 g of protein, 4.8 g of fat, 14.7 g of carbohydrates |
| mixed vegetables without sauce (100 grams) | about 50 kcal, 1 g of protein | |
| chop with cheese (100 grams) | 251.8 kcal, 14.8 g of protein, 19.5 g of fat, 4.2 g of carbohydrates | |
| a glass of fresh juice | ||
| Afternoon tea | banana pair | 180 kcal, 1.5 g of protein, 21 g of carbohydrates |
| a glass of apple juice | 46 kcal, 0.1 g of protein, 0.1 g of fat, 11 g of carbohydrates | |
| Dinner | fish patties (200 grams) | 193.2 kcal, 25.6 g of protein, 4 g of fat, 13 g of carbohydrates |
| greek salad (200 grams) | 165.6 kcal, 5.8 g of protein, 11.8 g of fat, 6.4 g of carbohydrates | |
| a glass of milk | 150 kcal, 2.9 g of protein, 3.2 g of fat, 4.7 g of carbohydrates |
Proper nutrition for the whole family
Creating a weekly menu with the right and healthy dishes will be somewhat more difficult, since you will have to take into account many factors.
To the diet was really valuable and correct, it is recommended to take into account:
- the degree of physical activity of each family member;
- age;
- individual characteristics.
If the need to take age into account is completely understandable and explainable, then questions may arise with the degree of physical activity. For example, a man whose work is associated with hard work and intense physical exertion needs more calories than a woman. When the lifestyle is mostly sedentary, it is recommended to exclude fatty meats and butter from the daily menu.
Taking into account the individual characteristics of each family member will allow you to avoid health problems. For example, one of the households is being treated for gastritis. The perfect healthy breakfast would be the oatmeal with banana. Oatmeal in combination with this sweet fruit provides an anti-inflammatory effect, which has a beneficial effect on the gastric mucosa.
If someone from the family is struggling with obesity, then you should avoid harmful, high-calorie foods in the menu.
Regardless of the individual characteristics of a complete breakfast should be for each family member.
Important! After eating a person should feel satiety or light hunger. The effect of glut is not allowed!
When forming the weekly menu it is worth considering: it’s not worth preparing for all 7 days ahead. Only freshly prepared food provides maximum benefit. This is especially true for baking, salads and snacks.
Another important rule for the compilation of a weekly rational menu concerns the preparation of meals according to the number of people.
But almost any family will do:
- oatmeal, rice, buckwheat;
- boiled chicken fillet;
- vegetable platter;
- fruits;
- muesli;
- kefir;
- salads from fresh vegetables and greens.
Tip! It is important to combine proper nutrition with motor activity. It is necessary to dance, swim, walk, play sports, run, play as much as possible. It is necessary to refuse to eat on the run, in front of a TV, a book or a computer. While eating food, it is worthwhile to concentrate mostly on the amount of food eaten. This approach provides maximum saturation and does not allow overeating.
To avoid harmful dishes on the family table, it is recommended to make a list of products for the week in advance. A sample version is presented in the table below.
|
Fresh vegetables |
|
| Onion | 6 pieces of medium size or 0.5 kg |
| Bulgarian pepper | 0.5 kg |
| Garlic | 2 heads |
| Carrot | 7 pieces or about 600 g |
| Cauliflower | 0.5 kg |
| Broccoli | 0.5 kg |
| White cabbage | 1 fork or 2 kg |
| Tomatoes | 1.5 kg |
| Potatoes | 2 kg |
| Eggplant | 2 pieces |
| Cucumbers | 1.5 kg |
| Radish | 300 g |
| Zucchini | 3 pieces medium size |
| Spinach | 0.5 kg |
| Dill, basil, parsley | 1 bundle |
|
Fruits |
|
| Fresh berries | 0.5 kg |
| Bananas | 2 kg |
| Oranges | 1.5 kg |
| Tangerines | 1 kg |
| Apples | 1.5 kg |
| Grapes | 600 g |
|
Dried fruits and nuts |
|
| Almond | 200 g |
| Dried apricots | 200 g |
| Raisins | 200 g |
| Prunes | 200 g |
|
Grocery |
|
| Buckwheat | 0.5 kg |
| Paste | 400 g |
| Oatmeal | 0.5 kg |
| Muesli | 2 packs of 400 g |
| Granulated sugar | 300 g |
| Canned Olives | 1 bank |
| Cinnamon | 1 bag |
| Vegetable oil | 200 g |
| Seasoning for fish and meat | 1 bag each |
|
Dairy products, meat, fish and eggs |
|
| Beef tenderloin | 1.5 kg |
| Chicken breast | 6 items |
| Chopped meat | 0.5 kg |
| Eggs | 30 pieces |
| White fish fillet | 1 kg |
| Red fish fillet | 1 kg |
| Sour cream | 0.5 kg |
| Milk | 3 l |
| Yogurt | 3 l |
| Kefir | 3 l |
| Hard Cheese | 200 g |
| Butter | 200 g |
| Low-fat cottage cheese | 1.5 kg |
Drawing up such a list and following it will relieve not only the problems with drawing up the menu, but also from daily trips to the supermarket.
Dinner should be 3 hours before bedtime. The menu should consist of a large amount of protein, so meat or fish dishes should be included in the diet. Cooked food should not be heavy, it is necessary to avoid overeating. Garnish suitable potatoes, rice, pasta. As an addition, you can use salads and fill with any vegetable oils.
The daily calorie intake should be: breakfast - 40%, afternoon snack -10%, lunch and dinner 25%.
The method of cooking can be any, but it is desirable to use alternative: stewing, boiling and baking. Eat fried and smoked food is permissible only in small quantities and in rare cases.
For a basis, you can take a rough menu for the whole family for 7 days. Depending on the culinary preferences and habits in the menu, you can make additions and changes.
- Monday:
- Breakfast: Buckwheat porridge, tea
- Tea time: Fruit salad with yogurt
- Lunch: Mushroom soup or cheese soup with sausage, vegetable pancakes
- Dinner: Mashed Chicken or Mashed Potato Zrazy with Liver
- Tuesday:
- Breakfast: Rice porridge with raisins and prunes
- Lunch: Berry-fruit cocktail or egg croutons
- Lunch: Soup with champignons and meat or Ukrainian borsch
- Dinner: Pasta with Tomato Sauce, Baked Salmon Fillet, Fresh Cabbage Salad
- Wednesday:
- Breakfast: cheesecakes or squash fritters with sour cream
- Tea time: Apples with yogurt
- Lunch: Bean soup, cauliflower casserole
- Dinner: Fish cutlets, steamed with buckwheat
- Thursday:
- Breakfast: Millet porridge with milk and butter
- Snack: Pancakes with fruit or cottage cheese muffins
- Dinner: Soup with meatballs or meatballs
- Supper: Vegetable marrow from zucchini
- Friday:
- Breakfast: semolina with raisins
- Lunch: Strawberry Jelly or Vegetable Smoothie
- Lunch: Rassolnik or chicken kharcho soup
- Dinner: Chicken chops with rice, vegetable salad
- Saturday:
- Breakfast: cottage cheese casserole, fruit smoothie
- Snack: Apple ratatouille
- Lunch: Chicken noodle soup or fish soup
- Dinner: Lazy cabbage rolls or veal roast beef
- Sunday:
- Breakfast: Omelette with cheese or scrambled eggs with sausages.
- Lunch: Pancakes in batter
- Lunch: Pea Soup
- Dinner: Stewed potatoes with meat, vegetable salad
Sample menu is designed for one person and four meals a day. Depending on how many family members, meals from the diet should be multiplied by the required number.
At bedtime, as a second afternoon snack, all family members can be offered to drink a glass of kefir or ryazhenka. Dairy products should be in the diet every day. They contain, which is easily absorbed by the body, and vitamin D, which helps to improve digestion. Before you buy, be sure to pay attention to the expiration date.
A secondary role in the cooking process is played by the beautiful serving of food on the table. Beautiful and tasty dishes affect the increase in appetite, and this stimulates the secretion of gastric juice. Thanks to this food is better absorbed. This is also not to be forgotten.
If you follow the rules of a balanced, it will help preserve the health of all family members and improve the quality of life.
We present a ready-made healthy menu for the family, which will help you to easily choose dishes for every day. You no longer have to worry about how to feed your family or guests!
Sample family menu for the week
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
|---|---|---|---|---|---|---|---|
|
Cottage cheese with sour cream. Bread, butter, ham. |
Milk porridge Bread butter, |
Fried eggs with bacon. Bread, butter, coffee |
Soft-boiled egg. Cooked sausage. Bread butter, |
Bread butter, |
Omelet with vegetables. Bread, butter, cheese. |
Sausages are boiled. Bread butter, |
|
|
Beetroot Salad Soup kharcho. Zrazy chopped. Fruit juice. Bread is black. |
Beetroot Salad Soup kharcho. |
Pea soup. Mashed potatoes. Sausages boiled. |
Pea soup. Peppers stuffed with vegetables. Tea with sugar. |
Tomato and cucumber salad. Cream soup with pepper Chicken breast chop. Fruit juice. |
Cream soup with pepper. Pork cutlets Vinigret. |
Cream soup with pepper. Vinigret. Pork cutlets |
|
|
Drinking yoghurt |
Tea with sugar, |
Nuts, Cocoa, bun. |
Drinking yoghurt |
Berry cobbler. |
Berry cobbler. |
||
|
Peppers stuffed with vegetables. |
Mashed potatoes. Zrazy chopped. |
Cottage cheese casserole. Tea with sugar. |
Fish under the marinade. Tea with sugar. |
Cheesecakes with sour cream. Tea with sugar. |
Roast chicken with potatoes. Tea with sugar. |
Menu for two weeks for your family
Breakfast
Rice milk porridge
Ham sandwich
Tea with lemon
Soft-boiled chicken eggs
Dinner
Sorrel soup
Sausages with potatoes in a pot
Before bedtime
Sweet buns with raisins
Tea with lemon
Breakfast
Omelet with bacon and cheese
Coffee with milk
Shortbread Cookies
Dinner
Sorrel soup
Pink salmon baked in sour cream
Boiled potatoes
Before bedtime
Shortbread Cookies
Compote from apricots
Breakfast
Hercules porridge
Ham sandwich
Soft-boiled chicken eggs
Invigorating morning coffee
Dinner
Chicken with steamed vegetables
Chicken Noodle Soup
Before bedtime
Black tea
Banana dessert
Breakfast
Muesli 200 gr
Milk 3.2% fat 150 g
Bananas 1 pc
Dinner
Chicken Noodle Soup
Russian salad (capital)
Before bedtime
Russian salad (capital)
Bacon puffs
Dried fruits compote
Breakfast
Curd cheese 9% fat 150 g
Natural yoghurt 70 gr
Bread white 100 gr
Butter 10 gr
Dinner
Cabbage soup
Pasta with vegetables
Fried fish in batter
Breakfast
Cookies 200 gr
Butter 40 gr
Hercules porridge
Dinner
Cabbage soup
Pasta with vegetables
Fried fish in batter
Boiled chicken
Breakfast
Corn porridge with raisins
Dinner
Soup soup
Pork with prunes
Potato dumplings
Tea with mint
Breakfast
Millet porridge with milk
Dinner
Okroshka ordinary
Classic vegetable salad
Stuffed Peppers
Before bedtime
Fish and Cheese Sandwich
Tea with lemon
Breakfast
Oatmeal with raisins
Dinner
Ukrainian borsch with meat
Stuffed Peppers
Pasta
Before bedtime
Green cucumber salad with cabbage
Breakfast
Sour cream 100 gr
Dinner
Ukrainian borsch with meat
Chicken pilaf
Before bedtime
Charlotte with apples
Black tea in English
Breakfast
Oatmeal 150 gr
Bananas 1 pc
Dinner
Meatball Soup
Chicken breast stew
Before bedtime
Light Salad (another option)
Cookies from oat flakes "Hercules" or "Extra"
Tea with lemon
Breakfast
Portion corn porridge 1 portion
Dinner
Meatball Soup
Fried fish in batter
Before bedtime
The vinaigrette
Dried fruits compote
Breakfast
Omelet with bacon and cheese
White bread 50 gr
Butter 30 gr
Dinner
River Fish Ear
Mashed potatoes
Stewed liver
Before bedtime
Tasty salad
Tea with lemon
Banana Cookies
Breakfast
Baked apples 2 pieces
Bun 1 pcs
Dinner
River Fish Ear
Pasta
Fish in batter
Before bedtime
Salad "Golden Fish"
Tea with lemon
Banana Cookies
Plan a family menu for the week
| Meal | Dish | Products in dishes (quantity, volume) | Notes |
|---|---|---|---|
| Monday | |||
| Breakfast | Women and children: curd with dried fruits (2 servings)
; Male: scrambled eggs with sausages, |
3 eggs, 3 sausages, 2 slices of bread, ketchup, greens, 2 tbsp. spoons of vegetable oil; |
|
| Brake to work / to school | Female: chicken sandwich, juice;
Children's: chicken sandwich, apple; Male: sandwich with chop and cheese, juice |
For 2 servings (for children and women): 4 pieces of bread, chicken fillet (250g), 2 leaves of lettuce, 1 tomato; juice (0.5 l), 1 apple; 2 slices of bread, pork chop - 200g, 2 tbsp. spoons of vegetable oil, cheese (75g), lettuce, 1 tomato; juice (0,5l) |
|
| Dinner |
Noodle Soup beet salad |
Chicken fillet (200g), vermicelli (50g), potatoes (2pcs., Medium), greens, sweet pepper (1pcs.); beets (boiled, grated; 300g), garlic (2-3zbchika), mayonnaise, walnuts (50g); bread (4-6 pieces) |
|
| Afternoon tea | Fruit (or fruit salad) | Tea time on weekdays, rather, need a woman and child | |
| Dinner |
Pilaf, green salad tea |
Rice (250g), pork (200g), carrots (1 pc., Medium), 3 tbsp. spoons of vegetable oil; cucumber (1 pc.), tomato (1 pc.), Peking cabbage (3 sheets), greens, vegetable oil (1st plate. spoon); bread (4-6 pieces); |
|
| Tuesday | |||
| Breakfast |
Male: buckwheat with chicken, Tea coffee |
butter (20g); buckwheat (60g), chicken (2 carbonates), 3 tbsp. spoons of vegetable oil ketchup, bread (2 pieces); tea (2 teaspoons - about 6g), sugar, lemon; coffee (1 tsp - about 5g) |
|
| Brake to work / to school |
Female: curd mass, dried fruits, nuts; Male: yogurt, cheese and egg sandwich (2-ration) |
Curd mass (1 cup); raisins (15g), dried apricots (15g); nuts (30g); yoghurt (0.3 l), for 2 servings: bread (4 pieces), cheese (150g), eggs (4 pcs.), lettuce (2 pcs.), mayonnaise |
|
| Dinner |
Fish soup, boiled fish, green salad |
Fish (400g), potatoes (4 pcs.), Greens, onions (1pc.); Chinese cabbage (3 sheets), radish (5pcs.), cucumber (1 pc.), 1 tomato (1 pc.), 1 tbsp. spoons of vegetable oil, bread (4-6 pieces) |
|
| Afternoon tea |
Fruits |
For 2 servings: grapes (500-750g) | |
| Dinner |
The vinaigrette fried chicken fillet with onions and garlic, green salad berry compote |
Beets (400g), beans (1 cup), potatoes (4pcs.), Onions (1pcs.), Carrots (2pcs., Medium), pickled cucumbers (2pcs.), 2 tbsp. spoons of vegetable oil; chicken fillet (400g), onion (1pc.), garlic (2 cloves); bread (4-6 pieces) |
|
| Wednesday | |||
| Breakfast |
Curd casserole with sour cream, tea (2 portions), coffee (1 portion) |
Cottage cheese (or curd mass) (500g), eggs (5pcs), sour cream (300g, of which 2 tablespoons per casserole - 40g), sugar (1 tbsp - 30g), salt (2-5g), raisins ( 30g); tea (2 teaspoons - about 6g), sugar, lemon; coffee (1 tsp - about 5g) |
|
| Brake to work / to school |
Female: vinaigrette, juice Kids: cheese sandwich, apple; Male: sandwich with chicken and cheese, juice |
Vinaigrette, bread (2 pieces), juice (0.3 l); bread (2 pieces), butter (30g), cheese (100g); apple (1pc.); bread (2 slices), chicken fillet (200g), cheese (50g), lettuce (1 piece), cucumber (1 piece, small), mayonnaise; juice (0,3l) |
tuesday night |
| Dinner |
Buckwheat soup egg pasta sandwiches |
Buckwheat (60g), potatoes (3 pcs.), Sweet pepper (1 pc.), Greens, carrots (1 pc.), Onions (1 pc.), Vegetable oil (1 table spoon), tomato paste (1 table spoon); bread (6-9 slices); 4 eggs, 3 cloves of garlic, mayonnaise, processed cheese (1pc.) | |
| Afternoon tea | Fruits | For 2 servings: 1 banana, 1 apple, 1 peach, 1 kiwi, sprinkle with lemon juice | |
| Dinner | Meat with vegetables, green salad, tea | Pork (500g), a mixture of vegetables (500g), vegetable oil (2-3 tablespoons), onion (1 pc.); tea (3 teaspoons - about 9g), sugar, lemon |
|
| Thursday | |||
| Breakfast |
Women’s and children’s: oatmeal with dried fruits (2 servings); Male: sausages with mashed potatoes, Tea coffee |
For 2 servings: oatmeal (whole or flakes) (120 g), raisins (30g), dried apricots (30g), butter (20g); sausages (2pcs.), potatoes (4pcs.), butter (50g), ketchup; bread (2 pieces); tea (2 teaspoons - about 6g), sugar, lemon; coffee (1 tsp - about 5g) |
|
| Brake to work / to school |
Female: kefir, cottage cheese casserole; Children's: yogurt, banana, nuts Male: sandwich with meat and egg paste, juice |
Kefir (0.3 l), cottage cheese casserole (1 portion); yogurt (0.3 l), banana (1pc.), nuts (30g); bread (2 pieces), egg paste, pork (200g), lettuce (1 piece), cucumber (1 piece); juice (0,3l) |
casserole can stay with you from Wednesday, and you can buy a portion in the store |
| Dinner |
Vegetable soup, toast |
Pepper sweet (1 pc.), Carrots (1 pc.), Beans (1 cup), potatoes (2 pcs.), Onion (1 pc.) Vegetable oil (1st table spoon), tomato paste (1 table spoon); bread (7 pieces), 3 eggs, vegetable oil (5 tbsp. spoons) | |
| Afternoon tea | Fruits | For 2 servings: 1 banana, 1 apple, 1 orange, 1 kiwi, sprinkle with lemon juice | |
| Dinner | Fish with broccoli, green salad, berry compote | Fish (700g), vegetable oil (5 tablespoons), onion (2pcs.), Lemon (1/2); broccoli (500g); Peking cabbage (3 sheets), radish (5pcs.), cucumber (1 pc.), 1 tomato (1 pc.), vegetable oil (1st plate. spoon); bread (4-6 pieces); 250g berries, 2 tbsp. spoons of sugar |
|
| Friday | |||
| Breakfast |
Women and children: cottage cheese with dried fruits (2 servings); Male: chop with tomatoes, Tea coffee |
For 2 servings: cottage cheese (250g), yogurt (250g), raisins (30g), dried apricots (30g); pork (250g), tomatoes (2pcs.), 2 tbsp. spoons of vegetable oil; bread (2 pieces); tea (2 teaspoons - about 6g), sugar, lemon; coffee (1 tsp - about 5g) |
|
| Brake to work / to school |
Female: cheese sandwich, juice, banana; Children's: bar-muesli, juice, apple; Male: fish sandwich, juice |
Bread (2 pieces), butter (30g), cheese (100g); juice (0.3 l), banana (1pc.); muesli bar (1pc.), juice (0.3 l), apple (1pc.); bread (2 pieces), fish (200g); lettuce leaf (1 pc.), mayonnaise, cucumber (1 pc.); juice (0.3) |
You can use the fish left over from Thursday dinner |
| Dinner |
Rice soup, cheese, tomatoes cucumbers |
Rice (75g), potatoes (3 pcs.), Sweet pepper (1 pc.), Carrots (1 pc.), Onions (1 pc.), Vegetable oil (1 pc.), Tomato paste (1 pc.); cheese (200g); bread (6 pieces); tomatoes (2pcs.), cucumbers (2pcs.) |
|
| Afternoon tea | Fruits | For 2 servings: 1 banana, 1 apple, 1 peach, 1 kiwi, sprinkle with lemon juice | |
| Dinner |
Chicken, baked vegetables, green salad, tea |
Chicken (1 pc.), Mayonnaise, lemon (1/2); sweet pepper (3pcs.), tomatoes (3pcs.), onions (2pcs.), carrots (3pcs.); Peking cabbage (3 sheets), radish (5pcs.), cucumber (1 pc.), 1 tomato (1 pc.), vegetable oil (1st plate. spoon); bread (4-6 pieces); tea (3 teaspoons - about 9g), sugar, lemon |
|
| Saturday | |||
| Breakfast |
Dumplings with berries, with sour cream, Tea coffee |
Egg (1pc.), Flour (0.5kg), salt, sugar (3rd spoons), berry mixture (400g); sour cream (200g); tea (2 teaspoons - about 6g), sugar, lemon; coffee (1 tsp - about 5g) |
You can always take and frozen |
| Dinner |
Mashed potatoes chicken-mushroom salad, tomato, cucumber, berry compote |
Potatoes (10pcs.), Butter (50g); chicken fillet (300g), mushrooms (300g), onions (1pc.), garlic (2zabchika), vegetable oil (3rd spoons), carrots in Korean (200g), cheese (100g), mayonnaise; tomato (2pcs.), cucumber (2pcs.); bread (4-6 pieces); 250g berries, 2 tbsp. spoons of sugar |
|
| Afternoon tea | Yogurt | Yogurt (0,5l) | A man can offer tea with biscuits |
| Dinner |
Shrimp with rice, green salad tea |
Shrimps (350g), rice (200g), butter (50g), olives (1/2 cans), greens; Peking cabbage (3 sheets), radish (5pcs.), cucumber (1 pc.), 1 tomato (1 pc.), vegetable oil (1st plate. spoon); tea (3 teaspoons - about 9g), sugar, lemon |
|
| Sunday | |||
| Breakfast |
Pancakes with curd, Tea coffee |
Milk (0.5 l), flour (250 g) cottage cheese (400 g), egg (3 pcs.), Sugar (2 tablespoons), salt, vegetable oil (7 tablespoons); sour cream (200g); tea (2 teaspoons - about 6g), sugar, lemon; coffee (1 tsp - about 5g) |
|
| Dinner |
Vegetable soup with broccoli, pie, homemade, tomato, cucumber, the juice |
Pepper sweet (1pc.), Carrots (1pc.), Broccoli (300g), onions (1pc.) Vegetable oil (1st tbsp. Spoon), tomato paste (1 tbsp. Spoon); puff pastry (0,5 kg), mashed potatoes (6 pieces of potatoes, 30 g butter), sauce (ketchup, mayonnaise, mustard - 150 g), 6 sausages, 2 eggs, flour (100 g); tomato (2pcs.), cucumber (2pcs.); juice (0,5l) |
|
| Afternoon tea | Kefir | Kefir (0,5l) | |
| Dinner |
Spaghetti with cheese, olives, baked tomatoes, green salad tea |
Spaghetti (350) g; cheese (150g), vegetable oil (2 items. spoons); olives (1 / 2bank), tomatoes (3 pcs.); Peking cabbage (3 sheets), radish (5pcs.), cucumber (1 pc.), 1 tomato (1 pc.), vegetable oil (1st plate. spoon); tea (3 teaspoons - about 9g), sugar, lemon |
|
Food for a big family every day
| Mon | H | oatmeal with fruit | cottage cheese casserole |
|---|---|---|---|
| ABOUT | soup | borscht | |
| P | banana cheese (in a blender) | fruit yoghurt | |
| Have | lasagna | baked fish | |
| BT | H | rice porrige | oatmeal with fruit |
| ABOUT | soup with meatballs | borscht | |
| P | fruits | cottage cheese casserole | |
| Have | lasagna | vegetable stew with meat | |
| CP | H | buckwheat | rice porridge with fruit |
| ABOUT | soup with meatballs | cheese soup | |
| P | homemade cookies + grapes | sandwiches with salmon and avocado | |
| Have | cutlets (pork) + vegetables | vegetable stew with meat | |
| THU | H | corn and rice porridge | buckwheat |
| ABOUT | chicken noodles | cheese soup | |
| P | cheesecakes + cookies | fruits | |
| Have | cutlets (pork) + vegetables | chicken pie | |
| PT | H | multigrain porridge | homemade cookies and fruit |
| ABOUT | chicken noodles | vegetable soup | |
| P | cheesecakes + charlotte | corn and rice porridge | |
| Have | steamed beef balls + rice | chicken pie | |
| Sat | H | porridge friendship | omelette |
| ABOUT | lentil soup | vegetable soup | |
| P | charlotte | multigrain porridge | |
| Have | steamed beef balls + vegetables | pilaf | |
| The sun | H | semolina | banana cheese |
| ABOUT | lentil soup | mushroom soup | |
| P | cornflakes with milk | bakery products | |
| Have | baked fish | pilaf |
Proper nutrition involves the observance of useful rules (habits):
Five meals;
At bedtime, after the last meal, at least two hours should pass;
Breakfast no later than forty minutes after waking up;
Drinking 2 liters of water per day (unless contraindicated);
Carrying out a fasting day (1 time per week).
Breakfast: buckwheat (oatmeal) porridge. The quantity should not exceed 200 g.
Lunch: vegetable soup (less meat, a portion - not more than 250 g), meat or fish (100 g). Cereals are ideal as a side dish, but do not eat them more than 3 times a week.
Dinner: cottage cheese (dishes made from cottage cheese).
Sample menu for good nutrition number 2
Breakfast: 2 zucchini pancakes or potatoes. Potato dishes consumed no more than two times a week.
Snack: fruits, berries, dairy products.
Lunch: see menu number 1.
Snack: fermented milk products.
Dinner: scrambled eggs (up to 180 g) or meat with vegetables (up to 200 g).
Sample menu of nutrition in fasting days
First breakfast: steam cutlets (fish / meat, 100-120 g) with a side dish of rice and vegetables (250 g), green tea (without added sugar).
Lunch: low-fat yogurt without the addition of jams (preferably homemade).
Dinner: boiled meat (fish) with vegetable garnish.
Sample menu for a healthy diet low in carbohydrates № 3
Breakfast: scrambled eggs with herbs and tomatoes.
Snack: from 20 to 30 grams of cheese.
Lunch: broth with meat and diet bread.
Lunch: yoghurt low in fat (up to 2%).
Dinner: see the low-carb menu number 1 or 2.
An exemplary menu of nutrition for weight loss
Breakfast: egg (1 pc.), Grapefruit (0.5-1 pc.), Whole-grain bread (not more than 40 g), coffee with milk (200 ml).
Lunch: lean meat (100 g), vegetables (250 g), green salad, fruit (150 g).
Lunch: bread (40 g), cheese or cottage cheese (30 g), coffee with milk (200 ml).
Dinner: lean meat (100 g), vegetables (250 g), green salad, fruit (100 g), milk (100 ml).
Hello, my dear readers, today I am sharing with you the article that I found on the website “Culinary Eden”, I really liked it, everything is clearly and simply described in it, very good recommendations and recipes are given. I think you will find useful information in it.
And here she is.
Proper nutrition. Menu for the week.
Planning the menu for the week allows you to save money, time and place in the refrigerator. If you keep in your head a rough plan of action on the kitchen beachhead, you will win in all positions. And if your plans also include a gradual transition to, then you cannot do without a pre-planned menu.
To begin with, armed with a pen and a piece of paper, we paint an approximate menu for the week. At the same time, we remember that breakfast should account for 2/3 of the daily carbohydrate intake, 1/3 of proteins and 1/5 of fat. For lunch, there is no need to eat the first, second, third, but the principle of product compatibility must be observed And dinner (if you do not want to share it with enemies) should be hearty, but light, and no later than 3 hours before bedtime. In addition to these three whales - breakfast, lunch, dinner - try to put a second breakfast in the habit - a light snack before lunch, consisting of dried fruits, nuts, fresh fruit or cottage cheese and afternoon tea (approximately at 16-00) - cocoa with pancakes or tea and a sandwich with cheese (or homemade meatloaf).
Day, it is desirable to end the fermented milk product. The most common kefir can 
turn into a treat, stir in it a teaspoon of steamed bran and add fruit - fresh, dried or from jam. You can buy kefir, ryazhenka and other fermented milk drinks, and you can prepare them yourself. If you have enough patience to tinker with the preparation of sourdough, then you can make a great drink “Narine” (the preparation powders are sold in pharmacies) - it improves the work of the intestine, improves its microflora. And you can get a handful of kefir fungus and entrust the preparation of kefir to him. If you use real village milk at the same time, you can be sure that you are on the right path to health.
And do not forget about salads! Let them be many, very different, but only useful. Vegetables and fruits, seasoned with vegetable oils, savory sauces such as fresh sauce, natural yogurt or special salad dressings, must be present at your table. Nutritionists offer an original scheme. All products for salads are divided into several conditional groups, and, combining products from these groups, you can cook salads every day all week without repeating.
Protein:
chicken or turkey (cooked and cut into pieces),
canned or smoked tuna or salmon,
choke,
pieces of eggplant (baked),
lightly fried broccoli
green pea,
canned beans or lentils.
Crunchy:
bulgarian pepper
grated carrot
red onion,
wheat or rye crackers,
fresh chips
Sour or sweet: 
mango cubes,
canned corn,
orange or grapefruit,
cherry tomatoes
Greenery:
lettuce leaves
spinach leaves,
fresh herbs (parsley, basil, dill, cilantro),
alfalfa or broccoli sprouts.
Seasoning (1-2 tsp):
grated blue cheese
sesame seed
avocado slices,
sunflower seeds.
And now the actual menu for the week. If anyone remembers the Soviet canteens, then there was only one fish day in them. But nutritionists urge to eat fish at least five times a week. Let us dwell on the arithmetic average and arrange three fish days in our menu for the week.
Monday.
Breakfast is Cottage cheese casserole
Ingredients:
0.5 stack Sahara
500 g of cottage cheese
500 g of boiled rice
0.5 stack flour
100 g of raisins
30 g butter
1 orange (or apples, dried apricots, peaches)
¼ stack Sahara
Cooking:
Beat eggs with sugar. Stir cottage cheese first, then flour. Add chilled rice and washed raisins. Orange (or any other fruit of your choice) washed, cut into thin slices. Smear the form with melted butter, sprinkle with sugar, put fruit slices, then - curd mass. Bake in the oven at 200-220ºС for 40-45 minutes.
Lunch - Rice soup with squids and green peas.
Ingredients:
400 g squid fillet
2/3 stack. rice
1 onion and parsley root
1/2 stack canned green peas
1 tbsp. butter
greens, salt, spices.
Cooking:
Boil rice until half ready. Vegetables cut into strips and sauté in butter. Squids peeled and cut into strips. Put the browned vegetables in boiling broth, in 10-15 minutes - rice, squid, green peas and cook the soup until done. Sprinkle with greens.
For dinner - vegetable stew.
Ingredients:
potato - 500 g
white cabbage - 350 g
carrots - 200 g
green peas - 100 g
turnip - 200 g
cauliflower - 350 g
parsley - 50 g
parsley root - 50 g
zucchini - 300 g
sour cream - 150 g
onion - 250 g
tomato juice - 20 g
Cooking:
The beauty of this dish is that if you have not had any product, you can replace it with any other without any damage to taste and good. Every time your stew will be a little different.
Prepare vegetables: peel, cut into cubes, take the cauliflower into florets. Cabbage white cabbage folded in a saucepan, pour sour cream diluted with water, stew for 10 minutes. Then add the remaining vegetables, simmer until soft. At the end of the stew, add tomato paste or parsley juice and bundle (after cooking, remove it).
Tuesday.
Breakfast is Millet porridge with cottage cheese
Ingredients:
1 stack millet
1.5 stacks of milk
1.5 stacks water
1/2 tsp salt
1 tbsp. Sahara
100 g of raisins
200 g of cottage cheese
Cooking:
Millet bust, rinse in several waters, until the flowing water becomes transparent. Transfer to a saucepan, add plenty of water, put on the fire and bring to a boil. Cover and cook on low heat for 15 minutes. Remove from heat and drain. Pour millet with boiling milk. Add salt, sugar and butter. Cover tightly and cook on low heat for 30 minutes. Remove from heat. Add cottage cheese and raisins to porridge, mix thoroughly. Wrap the pot in a blanket and leave in a warm place for 25-30 minutes.
Dinner - Meat with vegetables.
Ingredients:
300-500 g of meat (veal, lean pork)
5-6 pieces potato
2-3 pieces carrots
1-2 pcs large onion
2 tbsp. cream or sour cream
salt, spices, lemon, mustard
Cooking:
Peel and chop all the vegetables. Salt meat, pepper, add spices and spread with a mixture of mustard, cream and lemon juice. Put the meat and vegetables in a baking sleeve, put in the oven for 40-50 minutes at 260ºС.
Dinner - Chinese chicken breasts.
Cooking:
In the morning, cut the breast into very small pieces (about 2 to 3 cm, about 1 cm thick), add salt, add curry, pour juice from the bag (orange, but you can experiment with apple flavor, for example) and leave it all in the refrigerator until the evening. Before dinner, put the rice to boil, at this time heat the pan with high sides, add a little vegetable oil, and put the chicken in there along with what it was soaked in. On a big fire, keep it all for 5-7 minutes, stirring constantly. Then put a couple of lettuce leaves on plates, lay out rice, put chicken on top of rice.
Wednesday.
Breakfast is Omelet with vegetables
Ingredients:
½ stack of milk
vegetables - fresh or frozen
Cooking:
This is a recipe from the category of "I blinded him from what was." We bring any vegetables to half-cooked in a pan - simmer in vegetable oil. Beat eggs with milk and a pinch of salt, pour the vegetables and cook the omelet under the lid until the proteins are thickened.
Lunch - Fish casserole with buckwheat
Ingredients:
1 kg of any fish fillet
1 stack boiled buckwheat
3 onions
50 g of hard cheese
ketchup or tomato paste
Cooking:
Chop onions and fry in oil. Lay out, leaving the butter and lightly fry the prepared fish in this butter. Then lay in a deep frying pan:
1st - buckwheat porridge
2nd - 2 tbsp. l ketchup
3rd - fish
4th bow
5th - fish
6th - 2 tbsp. l ketchup
7th - grated cheese.
Then put in the oven and bake until tender, until tender brown crust.
Dinner - Fish cutlets "Health"
Ingredients:
500 g fish fillets
8 pieces of wheat bread
1 stack of milk
2 pcs. Luke
2 carrots
2 tbsp. vegetable oil
4 tbsp. l sour cream
4 tbsp. l breadcrumbs
salt, black pepper, ground to taste
Cooking:
Grate carrots, chop onions, fry in vegetable oil. Bread pre-soak in milk. Mince fish fillets with bread and carrots with onions. Add salt, pepper, egg to the mass and knead thoroughly. Molded patties, breaded them in breadcrumbs, fry on both sides in a frying pan. Then pour the cutlets with sour cream, diluted in water, and bring to readiness in the oven. Serve greens and baked potatoes.
Thursday.
Breakfast is Oatmeal with fruit and nuts
Ingredients:
1 stack oatmeal
1 stack water
1 stack of milk
1 stack finely chopped fruit
2 tbsp. l finely chopped nuts
1 tbsp. spoon of butter
salt and sugar to taste
Cooking:
In boiling water, in which salt and sugar are added, add oatmeal and cook porridge for 5-7 minutes. then pour the hot milk and cook until ready. Put butter, fruit, nuts in oatmeal.
Lunch - Spring Soup
Ingredients:
400 g chicken
400 g cauliflower
1 pc. onions and carrots
20 grams of celery
160 g spinach
250g green peas
parsley
For white sauce:
20-30 g flour
chicken broth
For lezona:
140 g cream
Cooking:
Chicken pour water, cook until done. Then strain the broth, cut the chicken into pieces. Finely chop the vegetables, add the green peas, pour in a little broth and cook until ready. Finely chop the spinach and just add with the broth. Make white sauce from browned flour and broth. To prepare lezona raw yolk mixed with cream and salt and boil in a water bath until thick cream. Put boiled vegetables, white sauce in boiling chicken broth and boil everything. Before serving, slightly cool the soup, season with lotion and sprinkle with chopped greens.
Dinner - Stuffed Squash
Ingredients:
2 young zucchini
300 g of minced meat (mix it with onions and herbs)
½ stack rice
1 onion
1 carrot
1 garlic clove
1 stack broth or water
2 tbsp. sour cream
1 tbsp. tomato paste
salt, pepper, greens
Cooking:
Squash cut across into pieces 3 cm wide, remove the pulp. Boil rice. Mix rice with minced meat. Stuff zucchini with the mixture, put in a deep form and pour over the sauce. The sauce is prepared like this: onion, carrot and chopped zucchini flesh lightly fry, add crushed garlic, broth, salt, pepper, tomato paste and sour cream. Let it boil. Stew zucchini in sauce, under the lid, 30-45 minutes.
Friday
Breakfast is Cheesecakes
Ingredients:
500 g of cottage cheese
100 g sugar
2 pcs. banana (or any other fruit for the reflux)
1 tsp baking powder for dough
Cooking:
The cottage cheese rubbed through a sieve mix with egg, sugar, flour and baking powder. Peel bananas, cut into slices and add to curd mass. Divide the dough into 10-12 equal parts, shape the cutlets, roll in flour, fry in vegetable oil for 4-5 minutes on each side. Serve with sour cream.
Lunch - Fish pudding
Ingredients:
700 g of any fish (or finished fillet)
60 g butter
1/4 l milk
50 g of hard cheese such as Parmesan
20 g crushed crackers
salt, pepper, nutmeg.
Cooking:
Raw fish to cut, cleaned of bones and skin, chopped so that a homogeneous mass (you can skip through a meat grinder). Prepare a white dressing: melt 40 g of butter, add flour, fry, dilute with milk, stirring all the time so that the mass is smooth. Boil. When thickened, set aside, cool. Pour the sauce into the bowl, add the yolks, grind, add the minced fish and grated cheese, season to taste with salt, pepper, nutmeg. Grind thoroughly, mix with whipped proteins. Put in a pudding form, greased and sprinkled with breadcrumbs, cook for a couple for about 1 hour. You can bake instead of cooking in the oven. When the edges are reddened, cut around the pudding with a knife, attach to 
form a round dish and tip over with the shape of the dish. Divide into portions. Serve with tomato sauce, dill sauce or horseradish sauce, with melted butter. This dish is served with boiled potatoes.
For dinner you can cook delicious salmon steaks.
Ingredients:
1 pink salmon, cut into 8 identical steaks
4 tbsp. flour
6 tbsp. vegetable oil
1 tsp salt
1/2 tsp red pepper
2 tbsp. rosemary
50 g butter.
Cooking:
Mix flour with salt and pepper. Chunks of pink salmon are well breaded in flour. Fry in butter for 5 minutes on one side and 3-4 minutes on the other.
Put the finished fish with a skimmer on a napkin in order to get rid of excess oil, and then transfer it to a suitable baking dish. Sprinkle with rosemary. Put thin plastics of butter on top of the spice so that they cover the fish. Put the dishes with fish in the oven preheated to 220ºС for 5 minutes. The aroma is simply unearthly! Salmon steaks are served with green salad and mashed potatoes.
As you can see, there is practically no exotics in the proposed menu for the week. As well as there is no fried meat and dumplings. Let such tasty, but heavy dishes go into the category of festive - that is, very rare dishes on the table. Prepare more salads, buy fruit more often and do not eat out of habit, but when you get hungry, everything will be all right!
Larisa Shuftaykina