Proper diet: menu planning and ready-made recipes

1. Principles of proper nutrition
2. Where to start switching to proper nutrition
3. List of foods for proper nutrition
4. What foods should you avoid?
5. How to create a healthy nutrition menu, what to pay attention to
6. Additional assistance to the body during the transition to proper nutrition
7. Creating a menu based on proper nutrition
8. Recipes for proper nutrition

Various problems with health, skin, weight, and well-being sooner or later make a person think about proper nutrition. Proper nutrition is not always a strict diet, not a lack of goodies in the diet, and not exhausting yourself. This is a way of life that needs to be approached consciously.

Healthy eating

– this is the basis on which the overall healthy and vigorous state of the body, excellent mood, external attractiveness and performance are built.

Principles of proper nutrition

Proper nutrition is based on the following principles

:

1. Diet variety

   . To lose weight, you don’t need to eat only kefir and cucumbers! The menu should be tasty, healthy, and varied.

2. Fractionality of food

   . The daily calorie intake should be divided into three main meals and one or two snacks. Breakfast – 30%, lunch – 35%, dinner – 25%, two snacks – 10%. There are cases when a person is advised to strictly eat three meals a day, for example, in case of carbohydrate metabolism disorders or insulin resistance. And in some cases, such as fatigued adrenal syndrome, five meals a day are necessary; fasting will do more harm than good.

3. Most of the menu should consist of natural products

   , without artificial additives, sugar or sweeteners.

At the same time, the diet must fit into the norms for calories, proteins, fats, carbohydrates, if you, in addition to switching to proper nutrition, have the task of adjusting your weight.

There are a few more principles that will help change your diet for the better.

:

• drink enough (at least 2 liters per day) of clean water;
• eating when you begin to feel hungry is very important, eating exactly according to hunger, preferably without snacks, to prevent insulin resistance, ideally three meals a day;
• chew each piece well, and even more than that, eat slowly, mindfully, chew with your fork down;
• eat in a calm state;
• concentrate on the process while eating;
• eat while sitting, preferably with both feet on the floor;
• move actively throughout the day - no one canceled at least 10,000 steps a day;
• eat freshly prepared food;
• eat more fiber – fresh fruits and vegetables;
• Eat fish at least 2 times a week to get Omega 3 fatty acids from food.

10:30 - 11:00. Snack

Eat every three to four hours to boost energy, but at the same time avoid large meals. For fiber and protein, try an apple with some cheese or a handful of nuts (especially if you didn't eat them for breakfast!). An apple or yogurt are the best snacks. Tip: Always eat while sitting. Eat small pieces of food and try to stretch the process out as long as possible (ideally 10 to 15 minutes). Research shows that the more you chew your food, the more nutrients you get. Recommended calorie intake: 150 to 300 calories

Where to start switching to proper nutrition

The transition to a new type of nutrition consists of five steps

:

1. Eliminate foods that are not beneficial to the body

   containing so-called “empty calories”. These are baked goods, confectionery, sweets, sausages and semi-finished products, mayonnaise, sauces.

2. Eliminate alcohol

   . Some studies show that such drinks affect neurons in the brain that control appetite. The more a person drinks, the more he eats. Also, drinking alcoholic beverages is often accompanied by various snacks and appetizers, which is extremely undesirable.

3. Monitor your water balance

   . Every day you need to drink at least 1.5 liters of clean water. The approximate norm is calculated using the formula: 30 milliliters per kilogram of ideal weight.

4. Create a diet plan

   . As already mentioned, it is necessary to divide the daily calorie intake into several meals. For everyone, set the most convenient time and stick to it. The schedule should be approximately the same for all days.

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5. Gain strength and patience

   . Transitioning to a new lifestyle can be challenging.

In fact, the process of changing habits is extremely difficult. Ordinary advice will not help. You should not read reviews of people losing weight on the Internet about magic diets. In fact, only two percent of people are able to lose weight at home on their own without harm to their health. In all other cases, qualified assistance from weight loss specialists is required. These include nutritionists, psychologists, and personal consultants.

The transition to a new way of life should be gradual. Below are five basic rules. They must be introduced one after another, so it will be easier for the body to adapt.

So, the correct transition is based on the following principles

:

• Be sure to have breakfast

  . Typically, those who skip their morning meals eat more throughout the day. Breakfast should be balanced and include proteins, fats, and carbohydrates.

• Don't rule out dinner

  . It is no less important than breakfast. The only thing is that it is necessary to remove heavy, fatty, highly salty foods from it, since they can negatively affect the digestive processes, causing discomfort, heaviness, and bloating.

• Keep a food diary

  . At first, clients are not limited in their usual food, but are asked to write down everything they eat during the day. At the end of the week, a weight loss specialist analyzes the records and points out problems. Clients themselves notice at what moments they should refrain from snacking. Also, a food diary helps to track food intolerances and understand which foods cause certain reactions in the gastrointestinal tract.

• Learn to count calories, proteins, fats, carbohydrates

  . You can use a phone app or online resources.

To make the transition a little easier, you can find healthy alternatives to unhealthy foods. Now on the Internet there are many recipes for baking without gluten, lactose, sucrose, various homemade sausages, ham and much more.

Typically, people trying to lose weight go from one extreme to another, exposing the body to serious stress. Here are the main mistakes of losing weight

:

1. Excessive reduction in calorie intake

   . To lose weight, it is enough to reduce your consumption by 10-15 percent. Losing 1 kg per week is considered normal and the mildest.

2. Skipping breakfast or dinner

   .

3. Adherence to different diets, especially high protein or low carbohydrate

   .

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The main rule of weight loss is balance. In nutrition, in training, in cosmetic procedures. This is the only way to get rid of extra pounds without harming your health and then maintain the result.

Cheese soup with chicken

Tired of classic dishes for lunch? Cheese soup with chicken is a great way to add variety to everyday life and surprise your household with its original taste. For it you will need:

• Chicken fillet – 400 grams.
• Potatoes – 1 piece.
• Carrot – 1 piece.
• Processed cheese – 180 grams.
• Dill/parsley, spices and salt - to taste.

Cooking:

• Wash the fillet well, dry it with towels and cut it into small pieces.
• Peel the potatoes and cut them into cubes.
• Chop the carrots into half rings.
• Fry the chicken a little in a frying pan.
• Boil water or broth (two liters), add bay leaves, spices, and fried meat. Reduce heat and cook for about 10 minutes.
• Add prepared vegetables to the soup and simmer for another 15 minutes.
• Throw the cheese into the pan and stir until it dissolves.
• Chop the greens and place them in a saucepan. Add salt if necessary.
• Mix everything thoroughly and remove from heat.
• Serve to the table, beautifully served on plates. Bon appetit.

Every housewife wishes only the best for her family, and a well-designed menu is a real concern for the health and well-being of the household. Learn the basics of proper nutrition, eliminate junk foods from your diet, and add more healthy foods. Prepare delicious, nutritious meals every day that will give you incredible pleasure and fill you with nutrients for many hours.

With us you will learn how to correctly create a menu and replenish your recipe box with original options.

List of foods for proper nutrition

When drawing up a healthy eating plan, be sure to include the following products in the menu:

:

1. Sea fish and seafood

   . Fish oil reduces the risk of cholesterol plaques, heart attacks and strokes. The presence of fish in the diet improves the condition of hair and nails. Omega 3 fatty acids are structural components of cell membranes. They are necessary for the plasticity and fluidity of cell membranes. With a deficiency of Omega 3 fatty acids, the first to suffer are the cardiovascular system and the brain, which needs DHA acids the most (the highest concentration of DHA is in the brain, especially in the gray matter). Lack of plasticity of brain cell membranes leads to a decrease in human cognitive abilities and psycho-emotional disorders.

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2. Eggs

   . Prevent stomach ulcers, pancreatitis and nervous system disorders. Eggs are an excellent source of easily digestible protein, and we need protein for the functioning of many body systems - it is both the building material of the body's cells and the basis of the immune and enzymatic systems.

3. Berries

   . Any berries slow down the aging process in the body. They should be on the table for those suffering from diabetes and excess weight. Berries are also an excellent source of antioxidants that inhibit lipid oxidation. Antioxidants are found in large quantities in fresh berries, such as sea buckthorn, blueberries, grapes, cranberries, rowan, currants, and pomegranates.

4. Legumes

   . They perfectly satisfy hunger, provide a supply of necessary energy, and improve the digestion process. Remember that all legumes must be soaked before cooking.

5. Whole grain products

   . Bread and pasta made from whole wheat varieties saturate the body with “correct” carbohydrates that are safe for your figure. And dishes made from wholemeal flour prevent the occurrence of obesity, heart disease, and diabetes.

6. Dairy

   . Those who are afraid of gaining weight should choose low-fat dairy products without added sugar.

7. Vegetables

   . They should be on the table of any person who watches their diet. Orange and red vegetables are considered especially healthy.

8. Olive oil

   . Removes toxins from the body, reduces cholesterol levels, and takes care of liver health.

Fragrant cheesecakes with fruits

Do you have little children in your family who love sweets? Prepare delicious cheesecakes from the oven for breakfast. For cooking, prepare the following products:

• Low-fat cottage cheese – 200 grams.
• Yolk – 1 piece.
• Rice flour – 25 grams.
• Baking powder – 1/3 teaspoon.
• Honey - to taste.

Cooking:

• Combine all the ingredients and knead the dough thoroughly.
• We form cheesecakes. You can put frozen strawberries, cherries, and raspberries inside.
• Place the cheesecakes on a baking sheet covered with parchment paper and place in the oven at 180 degrees until cooked, about 20 minutes.

Serve with fresh fruit and low-fat sour cream.

What foods should you avoid?

Certain foods are contrary to healthy eating principles. It is worth eliminating them from the diet or reducing their consumption to a minimum. These include

:

1. Store-bought canned food

   . To ensure that meat, fish, vegetables and legumes are stored for a long time, manufacturers add dyes and preservatives, a lot of salt, and vinegar. Preference should be given to home canning, but you shouldn’t even get carried away with it.

2. Mayonnaise-based sauces

   . Many people's favorite cheese, garlic, spicy and other sauces are prepared with mayonnaise. This dressing does not add any benefit to the dish.

3. Smoked meats

   . When smoking meat and fish, a lot of salt is added. Eating such foods puts a strain on the kidneys.

4. Fried foods

   . They are often prepared using low-quality oil, which leads to excess weight.

5. Sweet carbonated drinks

   . They contain a lot of sugar, which is deposited on the body in the form of extra pounds.

6. Sweets

   . They are called “fast” carbohydrates. If they are not consumed immediately, they will turn into excess weight.

Raw foodist lunch

At lunchtime, soups and salads reign on the table. More vegetables and greens. If you prefer fruit, that’s also an option. Still, it is better to diversify your daily diet. If you had fruits for breakfast, give preference to vegetables for lunch. Season the salad with oil. Olive, sunflower, flaxseed, sesame or any other, most importantly unrefined, will do. You can also make avocado salad dressing.

For example, guacamole in the form of rolls. And what color is it! You are guaranteed a boost of energy.

And soup lovers can make gazpacho. In addition to tomatoes, it can be based on strawberries. Such a summery and fragrant option. I described his recipe in the article “Raw Food Diet. simple recipes for every day."

How to create a healthy nutrition menu, what to pay attention to

To create a healthy diet, you need to take into account all your characteristics. There is no universal menu, just as no two people are the same. For example, the standard menu is not suitable for a person with gluten intolerance, as it contains it. First you need to establish what restrictions individual diseases may impose, and, observing them, adjust the menu for yourself personally. It is recommended to consult a doctor or nutritionist.

Calorie content

- this is the amount of energy that is formed during the breakdown and processing of food. It ranges from 1800 to 3000 kcal per day, depending on: age, lifestyle, metabolic rate.

If you lead an active lifestyle and play a lot of sports, then your menu will be higher in calories due to protein foods than the average person - for active muscle growth and maintaining a fast metabolism.

With a sedentary lifestyle, on the contrary, you need to reduce the proportion of carbohydrates and unhealthy fats so as not to gain excess weight, since the excess calories consumed are not burned.

The approximate ratio of substances per day is

:

• Proteins – 25-35%
• Fats – 25-35%
• Carbohydrates – 30-50%

Proteins are high-molecular nitrogen-containing substances consisting of amino acid residues linked by peptide bonds

Based on their origin, proteins can be divided into animal and plant. Sources of animal protein include all meat products, fish, eggs, and fatty cheeses. Plant proteins are found in greens, vegetables, seaweed, legumes, nuts and seeds.

General Protein Intake Recommendations

– 1-2 g/kg weight. That is, if your weight is approximately 60 kg, you need 60-90 grams of protein, half of which should be vegetable protein.

Another important point is that excess protein in the diet can lead to quite sad consequences - this is a large load on the liver, kidneys, and detoxification system as a whole.

Fats

- These are organic compounds consisting of esters of glycerol and fatty acids. Fats are vital for us, especially women. And we, as usual, when we go on a diet, first of all reduce our fat intake.

Many lipids are concentrated in subcutaneous tissue and adipose tissue. Also found in muscle tissue and liver. In plants, fats are found in fruits and seeds. In the plant world, the most saturated with lipids are the so-called oilseeds.

Fats are divided into saturated and unsaturated, which in turn are divided into mono- and polyunsaturated. Saturated fats include all animal fats, butter, and coconut oil. Unsaturated fats are all vegetable fats, avocados, nuts, olives, seeds, fish and seafood.

It is important to monitor the ratio of saturated and unsaturated fats, since usually the preponderance leans towards the former, although it is better the other way around, since it is unsaturated fats that are the basis of all cell membranes.

The norm of fat for an adult is 1.5-2 g/kg.

When consuming fats, it is necessary to keep in mind the ratio of Omega 3 to Omega 6, which ideally should be 5/1. This means that there should be more Omega 3 fatty acids in the diet. Western diets do not contain Omega 3 fatty acids and contain excessive amounts of Omega 6 fatty acids compared to the diet on which humans evolved and their genetic patterns were established. Excessive amounts of Omega 6 polyunsaturated fatty acids (PUFAs) and the very high Omega 6/Omega 3 ratio found in today's Western diets contribute to the pathogenesis of many diseases, including cardiovascular disease, cancer, inflammatory and autoimmune diseases, while elevated levels of Omega 3 PUFAs have a suppressive effect.

Carbohydrates

are inorganic compounds containing carbon (C) and hydroxyl groups (OH). Carbohydrates serve as the main substrate for energy production in our body. Also, carbohydrates are the most important participants in digestion and stimulate the functioning of the large intestine.

Carbohydrates can be divided into simple and complex. Simple carbohydrates are water-soluble white crystals that taste sweet. They have a high glycemic index and significantly increase blood glucose levels. These include all products made from white flour, pasta, preserves, jams, honey, sugar, and some dairy products. Complex carbohydrates, in turn, have a mechanical effect on the intestines and do not cause such a significant increase in insulin and glucose in the blood. Sources of complex carbohydrates are cereals, vegetables, fruits, berries and legumes.

Carbohydrate intake rate – 3-5 g/kg body weight

. With moderate to high physical activity, the need can increase to 7 g/kg body weight.

The following are examples of an average daily diet of proper nutrition for a child, woman and man. In each case, you need to make allowances for your level of activity and your own taste. Everyone should avoid large amounts of sugar, soda, flour, processed foods and fast food. You need to eat fractionally up to 4-5 times a day, and get the main amount of food in 1 half of the day.

Women

On average, a woman needs to eat about 1800 - 2000 kcal. The fair sex has a slower metabolism than men, so they gain excess weight faster. At the same time, the growth of muscle mass is difficult, unlike in men.

During pregnancy, another creature is actively growing, and in a certain sense, you really need to “eat for two.” The caloric content of the diet for a pregnant woman should be from 2500 to 3500 kcal, so that there are enough nutrients for the growth of the child and further breastfeeding. Otherwise, the embryo “gets” what it needs from the mother’s body itself, destroying teeth and reducing overall weight.

Men

Men have a much more active metabolism and naturally have more muscle tissue, which requires active nutrition with protein foods. On average, a man eats about 2000 – 2900 kcal per day. The calorie content of food increases especially in youth, during the period of muscle development and rapid growth.

Children

Throughout life, a person grows so actively and develops only in childhood. Therefore, the calorie content of a child’s food should increase approximately every six months. When practicing in sports sections, the trainer will help to adjust the norm taking into account the load, and if the child is prone to obesity or low weight, a pediatrician and nutritionist will help. Each age has its own norm depending on the needs at the moment. After 12-13 years, the calculation is almost the same as for an adult, taking into account active sexual development.

It is also necessary to properly distribute proteins, fats and carbohydrates throughout the day. The basic distribution rules are as follows

:

• Breakfast

  - complex carbohydrates. The optimal solution is to take cereals. However, do not forget that breakfast, in addition to complex carbohydrates, should include proteins and fats to balance the diet. Porridges can be supplemented with oils; you can eat an additional egg or two.

• Dinner

  - complex carbohydrates, white meat and vegetables. Stew with salad is perfect.

• Dinner

  - poultry, fish, eggs. Reduce your carbohydrate intake in the evening by adding more protein. Carbohydrates are necessary for energy, proteins are necessary for the regeneration of cells and tissues.

• Avoid using fast carbohydrates

  after 16.00.

• Include snacks

  , if it is difficult to maintain the intervals between main meals, preferably fatty ones.

Features of healthy food per day for adults and children

Adults and children require different amounts of calories. This table shows how different the energy needs of a child and an adult of different gender are.

Important! Up to 5 years of age, any diet for weight loss is strictly prohibited. Except in special cases as prescribed by a doctor. You just need to eliminate fast food, soda and reduce your consumption of sweets.

From 5 to 9 years old, you can slightly reduce calories by reducing foods with simple carbohydrates. It is better to encourage your baby to move more, enroll him in a sports section or swimming.

From the age of 10, you need to protect your child from spending a long time at the computer, transfer him to a healthy diet, but not deprive him of little joys in the form of sweets.

Additional assistance to the body during the transition to proper nutrition

When switching to proper nutrition, it is very important to help your body better adapt to new conditions. To do this, you must first of all increase physical activity. A sedentary lifestyle is a common cause of poor health. From a medical point of view, minimal or small amounts of physical activity contribute to a decrease in bone mass, muscle atrophy, decreased endurance, and deterioration of the joints and spine.

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Form a habit: exercise daily. You don't have to spend hours at the gym. Do what you like: yoga, dancing, cycling, running, sports games.

The main condition is that physical activity should be enjoyable. For example, home workouts can last 10-20 minutes. Agree, it won’t take that much time, especially if you can combine the exercises with watching your favorite movie.

For people who are overweight, it is better to devote time to walking. By playing sports, you can feel a daily surge of strength and energy.

It is also very important to work with stress and adjust it. Successful weight loss results are difficult to achieve with lack of sleep and bad mood. Cortisol, produced when there is a lack of sleep, slows down the breakdown of fat cells. High levels of cortisol affect the slow achievement of positive weight loss results. Cortisol affects the accumulation of fat cells.

The content of this hormone in the blood increases due to stress and consumption of caffeine-containing drinks. To lower your cortisol levels, try to reduce your anxiety and alertness.

The process of switching to PP seems to many to be difficult and even unlikely in principle. But by following these small gradual steps, you can still significantly correct your poor diet and lifestyle.

How to transfer?

There are two ways to switch to a raw food diet: smooth and abrupt. The first is based on a gradual restructuring, when they stick to their usual diet for some time, periodically replacing some ingredient with a raw food diet. They move in this way until they completely exclude everything fried, smoked, and sweet.

A sharp transition implies an immediate refusal of hot dishes. But doctors do not recommend doing this, because it can cause serious harm to health.

Professional tips for beginners:

1. At the initial stage, strong motivation and endurance are needed to get used to the new rules of nutrition.
2. It is more convenient to rebuild in the summer, when there is a wide range of necessary products.
3. You should immediately give up semi-finished products, canned food and various sauces.
4. Gradually eliminate meat products, fish, and milk. It is permissible to cook cereals and stew vegetables for some time.
5. At the final transition stage, heat-treated food is completely abandoned. The cereals are steamed with boiling water, the vegetables are eaten fresh.

Awareness of purpose

Everyone approaches a raw food diet in their own way. Some people urgently need to get rid of extra pounds, others are concerned about their own health. Some try it purely out of curiosity. The main condition for changing your usual diet is an accurate awareness of the goal and a restructuring of thinking.

A raw food diet is not, per se, a diet; rather, it is a way of life. Therefore, in order to achieve significant results, it must become a habit and not cause discomfort.

You can temporarily switch to this regime for losing weight, which will also bear fruit. But it is not advisable to readjust frequently, as this will become a strong stress for the body.

Creating a menu based on proper nutrition

Try to create the right menu yourself. Feel free to include what you love in your diet, remember only moderate amounts of food in servings, as well as the correct ratio of dietary fat. To do this, you can also use examples of ready-made menus, widely and variedly presented on the Internet.

Breakfast

Try not to skip your morning meal. It is he who plays an important role in good health throughout the day.

Sample menu for a proper breakfast

:

• Porridge + fruits or nuts + honey.
• Omelet + cheese + rye bread.
• Cottage cheese + fruits + honey.
• Oatmeal pancake.

Dinner

Lunch is traditionally the main part of the daily diet in Russia. By skipping lunch, you can provoke a growing feeling of hunger in the evening, then it will be difficult to eliminate overeating.

Sample proper lunch menu

:

• Meat, fish + side dish + vegetables.
• Vegetable soup + meat, fish.
• Stewed vegetables + meat, fish.

The essential components of a healthy lunch are complex carbohydrates and proteins.

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Dinner

It is generally accepted that you should have a full dinner no later than 2-3 hours before bedtime. But skipping dinner can affect sleep deterioration and cause an increase in hunger.

Sample proper dinner menu

:

• Chicken, fish + vegetables.
• Vegetable salad + eggs.
• Vegetable casserole.
• Vegetable salad with quinoa or other grains.

Snacks

If you have difficulty eating three clean meals a day, you can and should add snacks. Fatty snacks such as nuts are best.

Raw foodist breakfast

There is an opinion - you can skip breakfast. I don’t think this is truly true; on the contrary, there should be breakfast. In the morning you can prepare the fruit. By cook, I mean wash, cut and arrange beautifully on a plate. Everything that you love. Apples or bananas. Or maybe pears or citrus fruits. Fortunately for raw foodists, they are available all year round on the shelves of any supermarket. In summer it can be melon, watermelon, strawberries and cherries. Focus on seasonal products. They are rich in essential microelements, vitamins and minerals.

ARTICLES ON THE TOPIC:

• How to become a raw foodist, where to start? The main questions that concern beginner raw foodists
• What raw foodists eat - a list of foods for beginners and experienced raw foodists
• Raw food diet - the pros and cons of a raw food diet that everyone needs to know

Another win-win breakfast option is a smoothie in a blender. Based on fruits or herbs, or a combination of both.

Recipes for proper nutrition

In order for proper nutrition to easily become part of life and become an integral part of it, you need to take care of the diversity of your diet. You can purchase a recipe book with photos and step-by-step instructions. Recipes are on thematic sites. Here are some interesting options.

Protein pancakes

The fastest breakfast is protein or protein pancakes. Even a novice cook can prepare them.

Ingredients:

• dry protein mixture for baking – 100 grams;
• any milk – 100 milliliters;
• sugar substitute or berry syrup;
• any fruits or berries for decoration and serving.

Mix the ingredients until smooth. Bake pancakes in a dry frying pan without adding oil.

Curd dessert with fruits and gelatin

The favorite dessert of school-age children is cottage cheese with added fruit. It can replace sweets, various confectionery products, and baked goods. It's very easy to prepare; you don't even need to bake it in the oven.

Ingredients:

• low-fat cottage cheese – 200 grams;
• low-calorie sour cream or Greek yogurt – 100 grams;
• sugar substitute or honey to taste;
• a tablespoon of lemon juice;
• sachet (15 grams) of gelatin;
• 100 milliliters of water;
• any fruit.

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Dissolve the gelatin packet in water and leave until it swells. Mix it with cottage cheese, sour cream, sugar substitute until a homogeneous mixture. You can beat it with a mixer or blender. Place the bottom of the bowl with fruit, a curd layer on top, and berries on top. Place in the refrigerator for an hour.

Cheesecakes with bran and banana

Another simple recipe for beginners - light, inexpensive, simple cheesecakes with banana and bran.

Ingredients:

• low-fat cottage cheese – 300 grams;
• one chicken egg (you can add only the white);
• banana;
• whole grain flour - 3 tablespoons;
• bran – 2 tablespoons;
• a pinch of salt;
• sweetener to taste.

Mix all ingredients and bake in a dry frying pan without adding oil. Flour can be replaced with oatmeal ground in a coffee maker.

Radish salad

A simple and quick dinner recipe for novice healthy nutrition cooks.

Ingredients:

• radish – 150-200 grams;
• mixture of lettuce leaves - 100 grams;
• one small carrot;
• a bunch of green onions;
• three cloves of garlic;
• salt to taste;
• vegetable oil for dressing.

Finely chop the vegetables and herbs, mix with vegetable oil and finely grated garlic.

Beet salad

The simplest, most delicious salad, familiar from childhood, is beetroot.

Ingredients:

• boiled beets - one small;
• two or three chopped garlic cloves;
• three tablespoons of sour cream or Greek yogurt;
• salt.

Mix all ingredients. Serve with parsley.

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Salad with tuna

A good dinner option is tuna salad.

Ingredients:

• tuna canned in its own juice - one can;
• cherry tomatoes – 7-8 pieces;
• two chicken eggs;
• one cucumber;
• one onion;
• lettuce mixture;
• olive oil for dressing;
• a little lemon juice;
• salt.

Chop the ingredients, mix, season with lemon juice and olive oil.

Vegetable soup with chicken

Soups should definitely be included in the diet, especially for schoolchildren and students. One of the simplest recipes is vegetable with chicken.

Ingredients:

• two small potatoes;
• one onion;
• one carrot;
• bell pepper;
• tomato;
• chicken fillet.

Cut the chicken into cubes and boil. Add vegetables and salt to the broth and cook until tender. When serving, you can decorate with herbs.

Carrot soup

In the ranking of the TOP most interesting dishes for proper nutrition, carrot soup occupies a leading position. Most people are skeptical about him. It is believed that such food cannot be tasty. But, having prepared carrot soup correctly once, many leave it in their diet.

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Ingredients:

• three large carrots;
• two potatoes;
• a tablespoon of butter;
• one onion;
• three glasses of chicken broth or water;
• salt, spices (curry, ginger, cardamom).

Boil vegetables until tender. Blend in a blender until pureed, adding broth, butter, and spices.

Brussels sprouts soup with cream

This soup can be cooked on the stove or in a slow cooker.

Ingredients:

• chicken broth - liter;
• Brussels sprouts – 300 grams;
• one carrot;
• leek - half the root;
• onion - one piece;
• two tablespoons of butter;
• two or three potatoes;
• 100 milliliters of cream;
• one egg;
• salt, ground black pepper, nutmeg, bay leaf.

Boil vegetables until tender. Blend in a blender until smooth, adding broth, cream, butter, spices.

Tomato soup

You can quickly prepare tomato soup for dinner. This is a tasty, unusual, yet simple and healthy dish.

Ingredients:

• tomatoes – 1 kilogram;
• onion;
• several cloves of garlic;
• cream – 100 milliliters;
• two tablespoons of olive oil;
• salt, oregano, basil.

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Scald the tomatoes with boiling water, remove the skin and cook over low heat with the addition of onion. After they acquire a homogeneous consistency, add oil, spices, and salt.

Pumpkin baked with egg

A simple and healthy food - pumpkin baked with egg. It can be served as an independent dish for dinner or as a snack.

Ingredients:

• pumpkin – 500 grams;
• two or three eggs;
• two tablespoons of butter;
• salt and spices to taste; a set of Provençal herbs works well.

Cut the pumpkin into small slices. Beat the eggs like you would for an omelette, add herbs to the mixture and pour over the pieces. Place in the oven for 40-50 minutes until done.

Light Stewed Cabbage Recipe

You can stew cabbage in a saucepan, slow cooker or in a regular frying pan. This simple dish can be a good dinner or a side dish for lunch.

Ingredients:

• white cabbage – 500 grams;
• small onion;
• carrot;
• two tablespoons of vegetable oil;
• salt, black pepper.

Finely chop the onion and cabbage, grate the carrots. Simmer in a frying pan with added oil and water until done.

Chicken baked with vegetables

The ideal lunch is chicken baked with vegetables.

Ingredients:

• chicken fillet;
• bell pepper;
• tomatoes;
• onion;
• carrot;
• potato;
• two tablespoons of vegetable oil or low-fat sour cream.

Cut vegetables and meat into pieces, place in a mold, add butter or sour cream. Bake in the oven until done, about 30-40 minutes.

Chicken fillet in mustard sauce

This option is well suited not only for an everyday dinner, but also for a festive feast.

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Ingredients:

• chicken fillet – 500 grams;
• one carrot and onion;
• three tablespoons of low-fat sour cream;
• two tablespoons;
• two teaspoons of flour;
• a glass of boiling water;
• a little vegetable oil.

Marinate the meat in advance in sour cream and mustard, leave for an hour and a half. Fry carrots and onions in a frying pan, add meat and boiling water. Simmer until done.

Zucchini casserole

An interesting option for dinner or lunch is zucchini casserole.

Ingredients:

• zucchini;
• one onion;
• one bell pepper;
• tomato;
• two or three eggs;
• 200 milliliters of kefir or low-fat sour cream;
• some low-fat cheese;
• salt, pepper, herbs to taste.

Cut vegetables into thin strips. Lay in layers, covering with sour cream or kefir. Bake in the oven for 40-50 minutes. Before serving, sprinkle with cheese and herbs.

Zucchini baked with minced chicken

One of the options for zucchini casserole is with minced meat. The recipe remains the same, but the layers between the vegetables need to be layered with meat. This way the dish will turn out much tastier and juicier.

Pollock with stewed vegetables

Pollock is the favorite fish of children and schoolchildren. It is juicy, tender, the main thing is to cook it correctly.

Ingredients:

• pollock – one fish;
• sour cream – 150-200 milliliters;
• bulb onions;
• carrot;
• potato;
• salt, pepper to taste.

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Place pieces of pollock in a baking dish, pour sour cream and salt. Place chopped vegetable slices on top. Bake everything together in the oven until done, sprinkle with cheese and herbs before serving.

Menu options

For men

Table with examples of the optimal PP menu for middle-aged men:

Download the healthy nutrition menu for men here so that you always have it at hand.

For women

Table with weekly PP diet for women:

A sample menu for women can be downloaded here so that it is always at hand.