Weekly healthy eating plan. Proper nutrition menu for the week with recipes. What is better to refuse on PP

Basic principles of proper nutrition

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

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

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

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

Healthy breakfast for a slim figure No. 1


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

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

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

Healthy breakfast for a slim figure №2

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

Healthy breakfast for a slim figure No. 3

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

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

Healthy breakfast for a slim figure No. 4

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

Healthy breakfast for a slim figure number 5

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

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

Healthy breakfast for a slim figure No. 6

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

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

Healthy breakfast for a slim figure No. 7

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

Healthy breakfast for a slim figure No. 8

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

Healthy breakfast for a slim figure No. 9

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

Healthy breakfast for a slim figure No. 10

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Egg based breakfast recipes

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

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

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

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

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

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

Microwave Breakfast Recipes

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

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

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

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

Breakfast Recipes with the Magic Blender

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

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

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

Fruit Breakfast Recipes

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

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

Recipes for a simple and quick breakfast

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

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

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

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

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

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

Cottage cheese recipes

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

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

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

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

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

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

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

lunches:

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

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

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

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

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

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

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

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

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

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

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

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

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

Dinners:
Healthy foods for dinner

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

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

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

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

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

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

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

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

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

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

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

We've all tried eat right, guided by inner feelings and stereotypes in the air rather than by a specific program. There is nothing surprising in the fact that the attempts were unsuccessful: in order to qualitatively change the diet, both willpower is required (you need not only not to consume chocolates one by one, but also cook almost every evening), and a clear guide to action. Following the recommendations of nutritionists, we have compiled a meal plan that is suitable for a person with a sedentary lifestyle and at the same time will allow you to get all the necessary vitamins and nutrients.

You won’t have to starve, on the contrary: you must not forget to drink water, it’s useful to have a snack, and follow the rest of the above tips that will facilitate the transition to a new regimen. In general, you just have to buy groceries for the week ahead (the list with everything you need for one person is to the right of this paragraph) and don't be lazy to cook food with you. We are sure that with such a varied, satisfying and at the same time concise menu, the chances of improving the diet and acquiring healthy eating habits will increase significantly.

Monday

Daily grocery list:

muesli without sugar 60 g skimmed milk - 300 g canned peach halves 4 things., almond nuts - 20 pcs whole grain pita 1 PC., canned tuna in its own juice - 100 g avocado - half fruit, small cucumber - 1 PC., low fat yogurt 600 g potato - 100 g green asparagus stalks 3 pcs., arugula - 1 bunch egg - 1 PC., canned beans - 100 g celery stalk - 1 PC., red bulb - 1 PC.,
parsley - 1 bunch fresh or frozen berries - 1 glass olive oil,
balsamic vinegar

Breakfast

Pour 60 g of muesli with a glass of milk and cut into a cup 4 halves of canned peaches.

20 almonds.

Dinner

Pita with tuna

Fill 1 medium pita with 100 g of canned tuna and salad (cucumber, avocado, green peas, lettuce) with a dressing of 200 g of low-fat, unsweetened yogurt.

A glass of low-fat yogurt.

Why eat well at all? if the required amount of energy can be obtained from a few packs of chips or chocolates? The fact is that the quality of food really affects the functioning of the body: a diet poor in terms of nutrients increases the risk of cardiovascular diseases, diabetes, osteoporosis and other diseases that you never wish on anyone. Eating habits are formed from childhood, but they can be overcome (sometimes with the help of a nutritionist or psychotherapist): in the end, the responsibility for overeating and choosing a diet in adulthood no longer lies with parents and caregivers.

Dinner

Potato frittata

Cut 100 g of boiled potatoes and 3 stalks of green asparagus into cubes, fry together with a handful of arugula over medium heat. Pour everything with an egg mixed with milk, and when the frittata is almost ready, sprinkle it with grated cheese (30 g is enough).

bean salad

Rinse and dry 100 g of canned beans, pour into a bowl. Chop a stalk of celery, a quarter of a red onion and a bunch of parsley into it, season with oil and balsamic.

200 g unsweetened low-fat yogurt mixed with a glass of fresh or frozen berries.

Tuesday

Daily grocery list:

whole grain bread - 2 pieces, cottage cheese - 1 tbsp. l., banana - 1 pc., honey - 1 tbsp. l.,
potatoes - 50 g, frozen peas - 100 g, lemon - 1 pc., bread crumbs - 2 tbsp. l., parsley - 1 bunch, small onion - 1 pc., champignons - 50 g, mini corn
- 5-6 cobs, any seasonal fruit - 1 pc., chicken breast - 100 g, small cucumber
- 1 piece, lettuce - 1 bunch, avocado, brown sugar - 2 tsp, cinnamon stick - 1 piece,
apple - 1 pc., low-fat ice cream - 2 balls, spinach - a small bunch

Breakfast

2 whole grain toast with cream cheese and a banana with a spoonful of honey.

8 pieces of dried apricots.

Dinner

2 potato-salmon tortillas and salad

Mix 50 g of crushed boiled potatoes with a quarter cup of frozen peas, 50 g of canned salmon, a teaspoon of lemon juice, chopped parsley, onion and 2 tablespoons of bread crumbs. Form 2 cakes and fry them with a minimum of oil. For the salad, mix a handful of spinach, a few cobs of baby corn and 50 g of mushrooms.

Any seasonal fruit.

It is considered to be that for weight loss an adult woman leading a sedentary lifestyle needs at least 1200 kilocalories per day (for a man - at least 1800). If you eat less, then at first you can really lose weight, but then your metabolism will slow down. Those who want to keep fit need to eat more - but also in several meals and in small portions. The nutrition plan for Monday and the rest of the days is calculated just like this: every day the total caloric content of the diet will be 1500–1700 kcal.

Dinner

Pita with chicken and vegetables

Marinate 100 g of chicken breast in lemon juice for 20-30 minutes, and then fry it over medium heat with a little olive oil. Cut it up, mix it with a cucumber, a handful of green peas, a bunch of lettuce and half an avocado, and stuff it into a whole grain pita.

Ice cream and apple compote

In a saucepan with half a glass of water, add some lemon zest, a teaspoon of lemon juice, two teaspoons of brown sugar and a cinnamon stick, boil for 5 minutes and add the chopped apple. Cook for 10-15 minutes, cool and serve with 2 scoops of low-fat ice cream.

Wednesday

Daily grocery list:

whole grain cereal - 45 g, low-fat milk - 1 cup, canned peaches
- 150 g, whole grain bread - 2 pieces, low-fat ham - 65 g, cheese - 40 g, tomato - 1 pc., cucumber - 1 pc., spinach - 1 bunch, whole grain bread - 2 pcs., curd cheese - 1 tbsp . l., canned corn - 100 g, canned chickpeas - 100 g, cilantro - 1 bunch, red onion
- 1 piece, low-fat yogurt - 300 g, salmon steak - 150 g, mixed vegetables - 1 cup,
berries or chopped fruit - 1 cup

Breakfast

45 whole-grain cereal with a glass of low-fat milk and 150 g canned peaches.

A glass of vegetable sticks with 50 g of hummus.

Dinner

Ham sandwich

Put 65 g of ham, 40 g of cheese, slices of tomato and cucumber and spinach on a toast of whole grain bread, cover with another of the same toast.

Two whole-grain breads with a thin layer of curd cheese and tomatoes.

Snacks are important so as not to scare the body with a hunger strike. Yes, it's hard to find healthy foods for a second breakfast or afternoon snack, but an apple or a handful of nuts between meals will kick-start your calorie needs just as your body is preparing to lower its metabolic rate to use infrequent food more slowly. Obviously, don't snack on candy bars and other simple carbohydrate-filled foods: sugar is addictive, and candy is usually fatty. By the way, any snack in this weekly menu can be replaced with the one you like: it is better to eat 40 nuts a day than to eventually swallow Mars without eating enough yogurt.

Dinner

Salmon with salad

For the salad, mix 100 g of canned corn and chickpeas, a little red onion and cilantro, season with low-fat yogurt. Grill a 150-gram salmon steak for 2 minutes on each side and serve with a salad and a handful of sautéed mixed vegetables (you can use frozen).

200 g unsweetened yogurt with a glass of berries or chopped fruit.

Thursday

Daily grocery list:

whole grain bread - 2 pcs., banana - 1 pc., low-fat milk - 2 cups, honey - 1 tbsp. l.,
almonds - 20 pcs., pumpkin squash - 150 g, canned chickpeas - 200 g, bell pepper - 2 pcs., spinach - 1 bunch, any spicy low-fat sauce - 2 tbsp. l., onion - 1 pc., tomato paste
- 100 g, low-fat minced meat - 100 g, carrots - 1 pc., celery - 1 stalk, dry spaghetti - 40 g, avocado - half of the fruit, small cucumber - 1 pc., cumin and coriander seeds, rapeseed oil, salt, pepper , lemon juice

Breakfast

2 whole grain toast with a thin layer of butter and a banana smoothie with 1 banana, a glass of milk and a tablespoon of honey.

20 almonds.

Dinner

Salad with pumpkin and chickpeas

150 g pumpkin squash cut into pieces and heated in the microwave until soft. Mix it with 200 g of canned or boiled chickpeas, bell peppers, a handful of spinach and coriander seeds and zira, season with a spicy low-fat sauce.

A glass of milk.

In addition to the correct ratio of proteins, fats and carbohydrates, the amount of pure water drunk per day is important. Nearly every process in the body can take place without water, so dehydration slows down metabolism, which affects overall well-being and productivity. In particular, when dehydrated, the body's ability to burn fat is significantly reduced, and 1.5 liters of water per day helps to effortlessly lose about two kilograms per year. By the way, if the feeling of hunger visits too often, it is worth drinking water: it is very difficult to distinguish a thirst signal from a hungry one until you drain the glass.

Dinner

Spaghetti bolognese

Fry a quarter of a small onion in rapeseed oil until transparent, add 100 g of low-fat minced meat, after 5 minutes - a handful of chopped carrots, celery and bell peppers and 100 g of tomato paste. Simmer everything for 15 minutes, season with salt and pepper and add to boiled pasta (40 g dry).

vegetable salad

Made from spinach, bell pepper, peas (if any), cucumber and avocado, seasoned with oil and lemon juice.

Pair of plums caramelized with a teaspoon of sugar and drizzled over 200 g of unsweetened yogurt.

Friday

6 Japanese rolls, vegetable or fish.

A glass of coffee or cocoa with low-fat milk.

Any seasonal fruit.

One of the main problems with a meal plan - the need to prepare everything in advance and carry around a bunch of containers. In fact, everything is not as difficult as it seems: food can be prepared in the evening, cooking two dishes will take about an hour. It doesn’t matter with containers either: in the same IKEA there are simple containers and sealed bags (a sandwich will fit just right), and there are also nice compact lunch boxes with compartments for several dishes.

Usually, it is quite difficult for one family member to switch to a healthy diet, because household members are unlikely to readily reconsider their gastronomic preferences overnight for the benefit of a great inventor or inventor who suddenly, out of some fright, began to take care of his health. It is much easier if the principles of healthy eating are a priority for all family members, and its necessity is correctly explained by the instigator. Healthy eating for the family is an extremely useful event, but when you switch to it around the second or third day, a woman who often cooks begins to be tormented by the seditious question - what to cook tomorrow? Fantasy dries up, and somehow I don’t feel like stuffing my relatives with the same products for the fifth day in a row, so we are visited by a fleeting thought, but shouldn’t we take the path of least resistance and buy semi-finished products in a supermarket?

To properly organize a healthier diet for the family, you need to work hard. The basis of proper nutrition is the use of balanced foods that complement each other at certain times of the meal. In order not to break loose and continue to follow the principles of a healthy diet for the family, we suggest that you consider an approximate menu for the week and get acquainted with the foods that are best consumed at one time or another of the day.

But first it is necessary to highlight the prohibitions on food of one kind or another. So, if you decide to switch to a healthy diet, then by all means try to limit the consumption of processed foods, too salty and fried foods. It is also necessary to exclude drinks containing sugar, soda and alcohol. Tea and coffee are also preferably drunk without sugar, preference is given to green tea, and the number of cups of coffee should not exceed two per day. You need to be careful with sweets, pastries, chocolate. Children can be given dark chocolate, diet pastries and oatmeal cookies.

We will talk about healthy food for the family and products that can be included in the weekly menu. There is an opinion that a healthier diet is rather monotonous, but this is not entirely true, the number of healthy foods cannot be listed. Here are some options for breakfast, lunch, and dinner that you can prepare to eat healthy and benefit your body.

For breakfast, it is highly recommended to eat various cereals. For example, oatmeal with the addition of dried fruits is considered an unusually healthy breakfast dish. As dried fruits, you can use dried apricots, prunes or raisins. You can also cook porridge from pumpkin and millet.

Also a good and very satisfying breakfast option is an omelette without milk with tomatoes, onions and peppers. Such an omelet is prepared very quickly, and you can feed the whole family with it.

For breakfast, it is also recommended to bake fish. Slices of hake, catfish or cod are ideal. Sprinkle the fish well enough with seasonings and salt and bake in the oven. The preparation of such a healthy meal for the family ranges from 20 to 40 minutes.

All sorts of casseroles can also be a decent food for breakfast. An excellent option would be a hearty sweetened cottage cheese casserole. If there is no time to prepare a full meal for breakfast, you can limit yourself to whole grain bread with low-fat cheese, vegetables or cottage cheese.

The second breakfast should include foods containing the maximum amount of vitamins. Apples, pears, kiwi, grapes are ideal. Also, for the second meal after breakfast, you can treat yourself to tea with a piece of cheese, natural yogurt or a glass of low-fat kefir.

Liquid dishes, in particular, soups, borscht, and so on, are considered the best food for lunch. It is very important when preparing soups as healthy meals for the whole family to get rid of the addition of excess fat. You should not cook soups on saturated broths from fatty meat. Vegetable soups, chicken broth soups, lean fish soup, mushroom or cabbage soup are ideal.

Many underestimate the importance of dinner and try to eat very little in the evening. But according to the rules of rational nutrition, dinner should be very plentiful. What to cook for dinner? We recommend making steam meatballs or meatballs, rice with vegetables, buckwheat porridge or vegetable stew without potatoes.

Healthy eating - family menu for the week: video

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First, let's remember what foods are not desirable. Yes, they can't be eaten at all. Sane people eat the following foods at a minimum, or do not eat at all.

not a healthy menu

White, premium bread. It contains sugar and yeast. Both are not conducive to health.

Juices of industrial production (in bottles, in tetra packs, everything that is stored for half a year or more). There's a lot of preservatives and, again, sugar.

Fast food. This is generally the quintessence of everything that is harmful in products.

Milk chocolate and other chocolates and bars with various jams and fillings. There's sugar, preservatives, stabilizers and other chemicals.

Mayonnaise is generally a massive blow to the liver and pancreas. Because of the fat. And there are no low-fat and natural mayonnaises in principle. Classic mayonnaise - fatty, not fatty - chemical. One woman I know from work said that she rubs off the glue with mayonnaise, which remains after the labels on plastic things, like buckets or basins. Mayonnaise from the menu of proper nutrition to exclude completely.

Butter and its substitutes. By itself, butter does not pose much harm if two important criteria are met: it is used in moderation (it still contains cholesterol) and it is made without chemicals, palm oil and other dregs. It is worth buying oil either from peasants or in a store with only 82.5% fat content - this is GOST. Anything lower in fat content can be safely equated with butter substitutes.

It can be argued that even in the USSR there were several GOSTs, and this is true. But, GOST for 82.5% oil (traditional), allowed only the dye carotene to be added to the oil, while the rest allowed the addition of preservatives, emulsifiers and other "goodies". Today the situation is about the same. Let's go further.

Substitutes are the so-called spreads, margarine and, as I said, "butter" with a fat content of less than 82.5%. It is categorically contraindicated for a sane person to eat them. You can additionally google and find out in detail what they are made of.

Sausage and sausages. It is impossible to check their composition without laboratory research. Manufacturers, taking advantage of this, stuff these products with all sorts of filth. Better eat real meat.

Confectionery, everything.

And of course sugar. If not eliminated, then reduce its use to 3-4 teaspoons per day. This is taking into account the sugar that is in white bread and in other products on your menu.

I repeat once again, if you follow the rules of a healthy lifestyle, then the above products do not enter your refrigerator.

what is possible

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This is not yet a proper nutrition menu, as long as it is just a list of good foods.

Kashi

Here, of course, one could speculate about who is more useful, but there is one general rule. Eat more cereal. Moreover, it is desirable if you do not boil them, but pour them with warm water and so insist. I agree that this is a long process, but if you prepare in advance, then everything will be fine. Porridge is fiber.

Proper nutrition is the key to health. But how to eat right in the current high cost?

Is it possible to create an inexpensive healthy diet menu for weight loss for a month, a week, a day, and what foods are best for this?

Healthy and proper nutrition is not just a list of rules, but a way of life. This is the attitude of every person to the right food. How to improve yours?

Healthy eating rules:

1. Stick to the diet: eat 5 times a day and at regular intervals;
2. Reduce food portions to 300-400 g for main meals and 100-150 g for intermediate meals;
3. Do not overeat - food should satisfy hunger, and not burden the stomach;
4. The last meal - 3 hours before bedtime;
5. Keep a balanced diet - the ratio of fruits and vegetables to the rest of the food is 50 to 50;
6. The main way to cook food is to steam and boil food;
7. Increase the amount of drinking water consumed up to 2000 g per day;
8. Reduce fats and carbohydrates in your diet;
9. Avoid alcohol and fast food.

All the benefits of following these rules are to improve your health, activate your body and maintain a positive mood. If you are stressed, try to normalize your diet and the result will not be long in coming.

What to avoid in order to normalize your diet:

• Constant snacking;
• Dry food;
• Reluctance to eat breakfast
• Insufficient;
• Eating unhealthy food.

Natural laziness and self-indulgence is the main problem of mankind. If you want to avoid this - start with proper nutrition!

Inexpensive products

The list of foods suitable for a healthy diet is quite extensive: fish, seafood, fruits, vegetables, whole grains and, as well as meat. In modern conditions it is difficult to get all the useful products. No problem! Cheap, cheerful and healthy to eat is quite real! Just use knowledge.

Vegetables

Among the useful cheap vegetables, there are several: cabbage, radish, carrots, and onions. Familiar, affordable and economical, and most importantly, healthy products.

Usefulness of vegetables:

• Cabbage is the main source of vitamin C and calcium for the body;
• contains beta-carotene and pectin, which positively affect the processes of digestion and rejuvenation;
• Beetroot contains betaine (which makes it red), which helps and improves the functioning of the cardiovascular system;
• - a storehouse of vitamins PP, A, B, B2, inulin and phytoncides responsible for the intestinal microflora and protection against cancer;
• Radish contains a large number of potassium and phosphorus, vitamins B and PP, which normalizes the work of the nervous and cardiovascular systems.

A special niche is occupied by the use of peas and beans, which contain a large amount of animal-like protein, which provides a number of advantages: it is easily digestible and can replace meat for vegetarians.

A fish

Seafood and fish in a certain way is considered a luxury (just look at the prices), but there is also an inexpensive, very healthy option - herring. The main advantage of fish is the presence of polyunsaturated fatty acids, better known as.

Although herring does not belong to the red fish, which is famous for its omega-3 content, the amount of such fatty acids in it is no less. But there is one trick - the level of Omega-3 in artificially grown herring is very small, so be interested in the origin of the fish.

To replenish the reserves of calcium and phosphorus, sprat and other small fish that can be eaten with bones are suitable.

Meat and eggs

The main healthy type of meat is chicken. Raw chicken breast, phosphorus, chromium, magnesium and other beneficial trace elements. But the most remarkable is the quantity and quality of protein, the use of which regulates all processes in the human body.

A special group is meat by-products - liver, heart, kidneys - everything from the body of an animal except the meat itself. Such products contain the optimal proportions of minerals and vitamins for the organs of the body, because when they themselves were alive.

Dairy products

Among the wide variety of dairy products, the most useful for a healthy diet are yogurt, kefir and cottage cheese, preferably fat-free.

Useful properties of dairy products:

1. Easily digestible;
2. Contain mycobacteria (up to 10 million per 100 g of product), which ensure the process of food digestion;
3. Low-calorie.

In order not to overload the body and supply enough energy, low-fat dairy products like yogurt come in very handy, and kefir promotes cell regeneration.

Bread, chocolate and other products

The list of useful cheap products can be supplemented with several items:

• - contains almost all minerals and trace elements, and the calorie content of 100 g is an average of 170 kcal;
• Whole grain products - pearl barley, buckwheat, oatmeal and millet;
• (at least 70% cocoa) - an excellent stimulating and encouraging tool for a snack;
• Rice is a great alternative and, however, choose only dark rice (the lighter the rice, the less useful);

How to make a menu for the week

Making a menu for a healthy diet throughout the week should be accompanied by a number of actions:

1. Choose only healthy foods and dishes;
2. Pay attention to their quantity in products;
3. Follow the rules of healthy eating.

The menu can turn out to be quite monotonous, but it will cover the losses and inconveniences incurred.

Menu schedule for each day

We offer a schedule of a ready-made inexpensive healthy food menu for every day of the week, on the basis of which you can cook your own meals and create a weight loss diet to your liking:

Monday

• Breakfast- rice, vegetable salad from cabbage, tea;
• Lunch- a glass of kefir;
• Dinner- boiled herring, radish salad, dried fruit compote;
• afternoon tea- an Apple;
• Dinner- vegetable stew, boiled chicken breast, tea, rye bread.

Tuesday

• Breakfast- buckwheat porridge, fat-free cottage cheese, coffee;
• Lunch- banana;
• Dinner-, in olive oil, tea;
• afternoon tea- a glass of kefir;
• Dinner- radish and cabbage salad, rice, yogurt.

Wednesday

• Breakfast-, apple, yogurt;
• Lunch- 100 g of cottage cheese;
• Dinner- boiled herring, vegetable soup, tea;
• afternoon tea- 50 g of walnuts;
• Dinner- steamed chicken, coleslaw, dried fruit compote.

Thursday

• Breakfast- scrambled eggs from 2 eggs, rye bread, fresh carrot juice or tea;
• Lunch- banana;
• Dinner- rice, stewed vegetables, water;
• afternoon tea- 100 g low-fat cottage cheese;
• Dinner –