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.

The principle of raw food diet

Raw food diet is a special nutrition system, similar to vegetarianism, only stricter. The key principle is to eat food raw.

Key points of raw food diet:

1. They eat when they feel hungry and as much as needed to feel full.
2. They chew food slowly and thoroughly, without being distracted by other activities: watching TV, listening to music, reading, etc.
3. Do not eat before any physical activity.
4. Do not drink water before or after meals for 30 minutes.
5. Water can be consumed in any quantity whenever the desire arises.
6. Fresh dishes are prepared every time, since their beneficial properties are lost during long-term storage.
7. Breakfast is served no earlier than 9:00 am.
8. Be sure to alternate different products with each other.
9. The diet is balanced, with the required daily calorie intake.

Food should be at room temperature. Therefore, it is removed from the refrigerator in advance.

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.

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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.

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.

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2. Skipping breakfast or dinner

   .

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

   .

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.

What does a proper diet contribute to?

More than one medical study has already been conducted. They proved that the body works according to certain laws and rules established by nature. A person's need for food and energy changes throughout the day. The body requires the most energy in the first half of the day, and less in the evening. Based on this, the correct diet is built: a maximum of calories in the morning, an average amount in the afternoon, but very little in the evening.

But, unfortunately, many people do the exact opposite. They only drink coffee in the morning because they are in a hurry to get to work, but in the evening they eat a lot, because they have time to eat. However, a healthy eating routine may not look like this if you are truly interested in your health.

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.

Final tips

Don't forget about your drinking regime. You can lose weight with proper nutrition only if you drink at least 2 liters of water per day. It's not difficult, just develop a new habit - drink a glass of water every hour.

Train yourself to eat not in front of the TV or a book, but simply by yourself, enjoying every bite of food.

Gradually, you will notice that you do not need harmful foods or heavy alcoholic libations at all. And if you combine proper nutrition with exercise, the reflection in the mirror will delight and inspire you. PP has no time limits, everyone can stick to it for as long as they see fit - even for the rest of their lives. The main thing is that you will get health, excellent well-being and an attractive figure.

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.

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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.

Does proper nutrition work without a regimen?

This question can be found very often on various forums. The dilemma is that many people believe that if they gave up bread and started eating oatmeal for breakfast, this is already the right diet. Alas, everything is not so simple. Proper nutrition is the main function of proper nutrition. This is its basis.

Without well-established body processes, losing weight or gaining muscle mass will be impossible. Proper nutrition and daily routine must be carefully planned. Of course, giving up unhealthy foods and switching to eating organic and clean food is the first and main step towards a healthy lifestyle. But alas, proper nutrition requires a proper daily routine.

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.

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• 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.

How to choose the right menu?

A properly composed diet is the basis of health and well-being.

Menu selection rules:

1. Calculation of basal metabolism. Calculate the required minimum calories for your body using special calculation formulas from the Internet. The required amount of calories depends on your gender, age, and physical activity during the day. You cannot fall below the minimum value obtained in the calculation.
2. Protein counting. Optimal amount of protein: 1 gram per 1 kilogram of weight. For those losing weight, this norm should be doubled.
3. Fat counting. Even if you are losing weight, you cannot completely eliminate fats from your diet. Replace them with healthy fats: olive oil, fatty fish. Optimal amount per day: 1 g per 1 kg of weight.
4. Carbohydrate counting. Their amount is calculated based on the total number of calories per day. 1 gram of proteins and carbohydrates contains 4 kcal, 1 gram of fat contains 9 kcal. By subtracting protein and fat from your total calories, you will get the amount of carbohydrates you need per day.

In the first half of the day, it is recommended to eat foods rich in carbohydrates. These are cereal porridges with fruits or vegetables. In the afternoon, it is advisable to eat more fiber. Add vegetables and herbs to the main dish.

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.

The benefits of a raw food diet menu for a week for beginners

Many people think that switching to unprocessed foods causes great harm to the body. But that's not true. The benefits of a raw food diet are incredible. By switching to the appropriate menu, at least for a week, a person feels a colossal positive effect:

• Prevention and relief from many diseases, including chronic ones.
• Raw food diet for weight loss is a quick way to lose excess weight.
• Filling the entire body with endless energy.
• Cleansing the intestines of toxins, toxins and other harmful substances.
• Excellent cosmetic effect - the condition of the skin, hair, and nails improves.
• Comfortable rest, less need for sleep.
• Getting rid of food addiction. All products are consumed only when there is a natural feeling of hunger.

There are practically no downsides to this form of nutrition. They are so insignificant that they are not worth any attention. Follow the simple rules of a raw food diet, feel a surge of strength and energy. With your new diet you will feel much better.

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.

Menu

The raw food menu is quite varied and balanced, if you approach it correctly. There are dishes that can be quickly and deliciously prepared at home.

Permitted and prohibited products:

Allowed drinks:

• Filtered drinking water exclusively in its raw state.
• Vegetable and fruit juices of our own production.
• Coconut milk.
• Sun tea, which is brewed under the influence of rays. Various herbs are used as tea leaves.

It is allowed to drink grape wine that has not been subjected to heat treatment. It is not fortified and is healthy if not abused.

For beginners

It is important for beginning raw foodists to correctly switch to a new diet. The main thing is not to rush things. The transition is carried out in stages and usually takes 2 weeks:

• In the first, meat and fish are excluded, and raw foods are consumed for dinner.
• In the second, all milk and eggs are removed, and non-thermally processed food is included in breakfast.

In the third week, it is permissible to switch to a standard raw food diet one day at a time.

The first time after restructuring, you should constantly monitor your well-being. If weakness and constant dizziness occur, then it is better to try a less severe option - vegetarianism.

Traditional weekly menu for raw foodists:

For muscle gain

There is a prejudice that if you eat only raw food, you cannot build muscle mass due to protein deficiency. However, protein is also present in plant foods. To gain muscle, it is recommended to focus on the following nutrition plan:

1. Before your first breakfast (30 minutes), drink a glass of raw water.
2. At the prescribed time in the morning, drink freshly squeezed orange juice in an amount of 200 ml.
3. Doing exercises.
4. After 15–20 minutes, eat: green soup (300 g), apple smoothie (200 g).
5. After an hour, begin strength exercises.
6. Immediately after class, drink a banana and mango smoothie (250 ml).
7. Lunch: green soup - 250 g, pineapple smoothie - 200-220 ml.
8. Afternoon snack: any soup - 250 g, papaya and banana cocktail - 200 ml.
9. Dinner: vegetable salad with herbs - 200 g, avocado, tomato smoothie - 200-230 ml.

If you are short of daily calories and there is no training, you can additionally eat watermelon or grapes (500 g each).

For weight loss

Unlike the classic raw food diet, limited portions are prescribed for weight loss . And for lunch there is only one dish, instead of the usual two. It is also not recommended to eat sweet fruits (grapes, bananas), nuts, dried fruits and corn. If you adhere to the proposed diet, you can actually lose up to 3-4 kg in a week.

Menu for every day for weight correction:

Menu rich in calcium

Record holders for calcium content are: sesame seeds, poppy seeds, tangerines, oranges, kiwi, figs, spinach.

A detailed list of products containing this element:

• sunflower seeds;
• dates;
• parsley;
• mulberry;
• strawberry;
• raspberries;
• cherries;
• apricots;
• grape;
• tomatoes;
• pears;
• mango;
• pineapples;
• papaya;
• almond;
• Walnut;
• linen;
• leaves of young nettle and dandelion;
• dates.

It is enough to include these ingredients in the daily menu and the body will not experience calcium starvation.

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.

List of products for a weekly menu for a family of 4 people

A balanced diet necessarily includes five food groups, combined in composition. To create a menu for a day or a week for a common family of 4 people, it is important to correctly combine them with each other:

• Vegetables and beans.
• Fruits.
• Lean meat and poultry, eggs, fish and nuts.
• Cereals and cereals.

We also make sure to include dairy, fermented milk products, spices (they also play an important role in the PP system) and other healthy products.

Initially, the housewife is faced with a rather difficult task - to compose it correctly, cook it healthy and tasty. But, as soon as the diet is formed for at least one day, no further problems arise. It’s easy to understand the system, and the result is health and always a good mood for all family members.