Healthy nutrition menu with recipes for the week

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

Good nutrition: the secrets

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

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

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

You can't go hungry, because a good diet should be satisfying. But at the same time, overeating is prohibited. Portions should be small. You should eat little, but often. It is best if there are three main meals and 2-3 snacks.

Healthy lifestyle: healthy and varied menu

A good diet is part of a healthy lifestyle. Of course, a healthy lifestyle involves not only eating, but also giving up bad habits, playing sports and having a good daily routine. However, nutrition plays an important role in life.

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

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

A day:

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

Day 2:

• breakfast: omelette with tomatoes and sweet peppers, bread, apple, black tea;
• snack: a handful of nuts;
• lunch: buckwheat soup with vegetables, beef with simmered vegetables, cranberry juice;
• afternoon snack: yogurt, four apricots;
• dinner: salad and boiled fish, fermented milk baked in the oven.

Day 3:

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

Day 4:

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

Day 5:

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

Day 6:

• breakfast: boiled veal, pepper and basil sandwich, coffee;
• snack: three balls of fromage blanc with natural yogurt;
• lunch: mushroom soup, eggplant rolls with nuts and herbs, lingonberry juice;
• afternoon snack: fruit;
• dinner: rice with seafood and vegetables, kefir with cinnamon.

Day 7:

• morning: rice pudding porridge with apricots, fruit juice;
• snack: celery stalk salad, fennel and herbs;
• lunch: chicken broth, beef chop, boiled cauliflower and green beans, ginger tea;
• afternoon snack: some oatmeal cookies, cocoa;
• in the evening: chicken liver pancakes, bread, tomato and cucumber salad, fermented baked milk.

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

Recipes for good nutrition

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

Here are some hearty breakfast options.

Healthy sandwich

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

Oatmeal with fruit

Slice the pear, sprinkle with sugar and heat. Cook the oatmeal, add the pears.

Milk porridge

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

Here are the recipes for lunch.

Pumpkin soup

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

Dumpling soup

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

Chicken rolls

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

Fennel salad

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

And dishes for dinner.

Cooked fish

Season the fish with salt and pepper and place on foil. Place all the vegetables nearby. Cover with foil and bake for half an hour.

Hearty salad

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

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

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

Good Nutrition: 10 Healthy Breakfast Recipes

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

Why is breakfast important?

Scientists have already answered this question, after studying it from top to bottom.

Those who choose not a cup of coffee on the go, but a normal, healthy and proper breakfast, control their weight better, follow nutritional recommendations better and generally eat more rationally. On average, they have better cardiometabolic risk scores and perform better on tests measuring attention and cognitive function. Some studies have also shown that skipping breakfast causes a person to expend less energy throughout the day, thereby reducing their physical activity.

Starting the day with breakfast gives us energy for fruitful activities in all respects. Those who want to lose extra pounds should not forget about breakfast, because the body will try to make up for the calories lost in the morning by the end of the afternoon. But we all remember how harmful it is to overeat in the evening, don't we?

A good breakfast: what is it?

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

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

10 simple recipes: a healthy breakfast for everyone

Oatmeal with berries and yogurt

You can cook it the day before in the morning or in the evening, and in the morning simply reheat it in the microwave. Add a small glass of 2% fat Greek yogurt and a handful of berries or fruits, fresh or frozen. These can be: black currants, strawberries, blueberries, lingonberries or cranberries, cherries, plums; pieces of apple, pineapple or banana, melon, kiwi or papaya. By simply replacing one fruit with another, you can vary the taste almost endlessly.

Oatmeal with cheese and vegetables

Who says you can't add grated cheese to oatmeal? That's right, no one. Therefore, add it for your health, it will enrich the taste of the porridge and provide the protein that the body so needs. 25-30 g of cheese is enough for one serving of oatmeal. You can complete this breakfast with slices of cucumber and a handful of cherry tomatoes.

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

Besides, tea and coffee for breakfast are not prohibited at all. Just don't add sugar or lots of heavy cream to your cup. You can also make smoothies with pre-prepared green tea.

Buckwheat porridge with chicken and sweet pepper

Buckwheat with a piece of chicken breast and slices of sweet pepper will fill you up without feeling heavy in your stomach and will give you a good boost of energy. Buckwheat is generally one of the healthiest foods. Do not forget it.

Buckwheat porridge with yogurt and fruits/berries

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

Zucchini Donuts

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

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

Vegetable and chicken breast pita

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

Salmon toast

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

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

Scrambled eggs with tomatoes and sweet peppers

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

Wash and slice a medium tomato or a few small ones. Wash, seed and cut a pepper into slices or cubes. Brown the prepared vegetables over medium heat in a little oil. Lightly beat two eggs with sea salt, pour them over the tomatoes and peppers, sprinkle with chopped herbs, cover and cook for a few minutes.

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

Granola

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

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

The taste of the finished product will vary depending on the dried fruits and nuts you use. It can be, for example, nuts with dried cranberries, or the classic combination of hazelnuts with raisins and dried apricots, or cashews with dates and banana, or gourmet almonds with dried cherries. Adding a little dark chocolate and coconut flakes is also okay.

The well-mixed mixture is placed on a baking sheet and baked in an oven preheated to 150°C, stirring well every 5-8 minutes. After about 30 minutes, the granola will reach the desired state: it will become golden and crispy. The cooled product can be placed in a tightly closed jar, in which it will be perfectly stored for 2-3 weeks.

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

Smoothies

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

Try to start, for example, with this: a glass of oat milk, a banana, a handful of blueberries (ice cream is good), 2 tablespoons of cottage cheese. Beat with a mixer. All.

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

Healthy nutrition program for a week

Generally speaking, a balanced and healthy diet can be quite varied, so it is quite possible to develop a menu with new dishes every day. We present to you a sample menu for a week in accordance with all the recommendations given previously:

Day of the week	Breakfast	Dinner	Dinner
Monday	Oatmeal with dried fruits; 2/3 cup low-fat milk; fruit.	Vegetable salad (you can use, for example, olive oil as a dressing); a sandwich made from wholemeal bread with herbs, boiled chicken breast and soft cheese; fruit.	Baked fish, vegetable salad as an accompaniment.
Tuesday	Whole grain toast; cheese; Hard egg; fruit.	Bulgur salad, chicken breast and cherry tomatoes (can be seasoned with honey and Dijon mustard); fruit.	Whole grain pasta with tomatoes and dried herbs; Tisane.
Wednesday	Cottage cheese with honey; nuts; fresh juice.	Salmon, avocado and dill sandwich on whole grain bread; natural yogurt.	Chicken fillet with baked vegetables.
THURSDAY	Two Egg Omelette; tomato; cheese; small baked apple with honey and cinnamon.	Chicken soup with vegetables; salad of tomatoes, cucumbers, peppers, onions, flax seeds with olive oil vinaigrette.	Lean beef pita, lettuce, vinaigrette – natural yogurt, garlic and dill.
Friday	Smoothie (banana, yogurt, vanilla); roll with salmon, avocado and cucumber.	Baked pumpkin salad, spinach, feta cheese and lemon butter vinaigrette; rye bread with lean ham; fruit.	Steak with fresh produce; baked apple with honey and cinnamon.
SATURDAY	Buckwheat with carrots and peppers; natural yogurt; fruit.	Couscous with carrots, onions, corn, peas.	Baked beets; rye bread with sweet goat cheese; Olives.
Sunday	Maple Syrup Cheesecakes; natural yogurt; fruit.	Broth with croutons and hard-boiled egg; tomato and mozzarella salad with balsamic vinaigrette.	Peppers stuffed with brown rice and ground beef; cherry tomatoes with soft cheese and herbs to taste.

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

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

How to eat a healthy diet

Many people strive to lose weight using a variety of methods. It is important to follow a specific diet for the process to be as effective as possible. Proper nutrition allows you to quickly lose extra pounds, but only if you follow its principles. It is necessary to create the right menu, which maintains a balance between proteins, fats and carbohydrates.

What type of nutrition can be called correct?

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

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

How to create a menu for the week

The peculiarity of proper nutrition is that it does not imply compliance with a strict menu. It must be developed taking into account the characteristics of the person and their food preferences. The main thing is to follow the basic principles of product combination. We are talking about the following rules:

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

As a rule, people who adhere to proper nutrition create a menu for the week in advance, and then simply prepare dishes accordingly.

Monday

It is assumed that the daily nutritional menu includes five meals. On the first day of the week you can eat as follows:

• Make oatmeal for breakfast. It can be supplemented with any fruit. It is recommended to use tea or coffee as a drink.
• The second breakfast can include dried fruits and cottage cheese. You should not chase low-fat fermented milk products, thinking that they are the most conducive to weight loss. This opinion is false. Experts recommend eating fatty cottage cheese, as it is better absorbed.
• Monday lunch can consist of cabbage soup in meat broth and boiled chicken. Make sure to add fiber-rich vegetables. In drink - compote.
• For an afternoon snack, you can enjoy fruit salad and unsweetened crackers.
• For dinner, it is suggested to prepare an omelette, vegetable salad and tea. With proper nutrition, you can forget about the rule that you cannot eat after 6: 00 p. m. But the last dose should be administered no later than 2-3 hours before bedtime.

Tuesday

The menu for the second day is developed according to the same principles as that for Monday. Breakfast should be rich in carbohydrates, but porridge should be prepared differently. The Tuesday diet might look like this:

• For breakfast it is suggested to prepare buckwheat porridge. It can be supplemented with vegetables and tea.
• For the second breakfast you can eat yogurt and an apple.
• Lunch always consists of a first and a second course. On Tuesday, you can prepare buckwheat soup first, and fish cutlets and mashed potatoes second. As a drink - compote made from dried fruits.
• Afternoon snack includes cottage cheese, toast and cocoa.
• For dinner you can eat boiled chicken fillet with vegetables and drink tea.

Wednesday

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

• For breakfast, a person who is losing weight eats an omelette, toast and vegetable salad. He chooses tea as a drink.
• The second breakfast consists of eating yogurt and toast.
• For lunch, you can prepare fish soup and boiled veal with a side dish of vegetables. We must also not forget the drink, natural juice can play its role.
• For an afternoon snack, you can safely eat yogurt and cottage cheese.
• For dinner, it is recommended to cook the meat and complement it with a side dish of rice. You should also accompany this dish with a vegetable salad. Tea can be used as a drink.

THURSDAY

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

• For breakfast, you can prepare rice porridge and season it with dried fruits. Drink coffee as a beverage.
• The second breakfast can include banana and kefir.
• For lunch, you can prepare soup with cereals. As a second course, you should choose baked fish, complemented by a side dish of rice. A salad, such as a vinaigrette, wouldn't hurt. The drink is a compote.
• For an afternoon snack, experts advise eating cottage cheese with sour cream and dried fruits.
• A great option for dinner is meat baked with vegetables. You can supplement it with drinking yogurt.

Friday

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

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

Weekend

Some people think that on weekends they can afford to deviate from their diet and eat unhealthy foods that were not present in the diet on other days. This opinion is erroneous, since such an act can negate all the benefits of the previous menu. Of course, sometimes we can treat ourselves to something that is not very useful, but in small quantities. Heavy foods can be eaten during vacations, but not every weekend.

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

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

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