Proper nutrition is accessible to everyone with recipes. How to plan healthy meals for every day? The benefits of proper nutrition and its basic principles

Planning your menu for the week saves money, time and space in your refrigerator. If you keep it in your head rough plan actions on the kitchen bridgehead, then you will win in all positions. And if your plans also include a gradual transition to proper nutrition, then you can’t do without a pre-planned menu.

Let's try to create proper nutrition for every day. To begin with, armed with a pen and a piece of paper, we paint sample menu for a week. At the same time, we remember that breakfast should account for 2/3 daily norm carbohydrates, 1/3 protein and 1/5 fat. For lunch you don’t have to eat first, second, third, but you definitely need to follow the principle of food compatibility. And dinner (if you don’t want to share it with your enemies) should be hearty, but light, and no later than 3 hours before bedtime. In addition to these three pillars - breakfast, lunch, dinner - try to get into the habit of a second breakfast - a light snack before lunch, consisting of dried fruits, nuts, fresh fruit or cottage cheese and an afternoon snack (at about 16-00) - cocoa with pancakes or tea with a sandwich with cheese (or homemade meatloaf).

It is advisable to end the day fermented milk product. The most common kefir can be turn it into a delicacy by stirring a teaspoon of steamed bran in it and adding fruit - fresh, dry or jam. You can buy kefir, fermented baked milk and other fermented milk drinks, or you can prepare them yourself. If you have the patience to tinker with the preparation of the starter, then you can prepare an excellent drink “Narine” (powders for preparation are sold in pharmacies) - it improves the functioning of the intestines and improves its microflora. Can you get a handful? kefir mushroom and entrust the preparation of kefir to him. If you use real village milk, you can be sure that you are on the right track. the right way to health.

And don't forget about salads! Let there be many of them, very different, but only useful. Vegetables and fruits seasoned with vegetable oils, savory sauces such as fraiche sauce, natural yogurt or special salad dressings must be present on your table. Nutritionists offer an original scheme. All salad products are divided into several conditional groups, and by combining products from these groups, you can prepare salads every day all week without ever repeating them.

Protein:
chicken or turkey (cooked and cut into pieces),
canned or smoked tuna or salmon,
choke,
pieces of eggplant (baked),
lightly fried broccoli
green pea,
canned beans or lentils.

Crunchy:
cucumbers,
bell pepper,
grated carrots,
Red onion,
wheat or rye crackers,
fresh chips.

Sour or sweet:
mango cubes,
canned corn,
orange or grapefruit,
pear,
raspberries,
cranberry,
raisin,
plum,
apple,
cherry tomatoes.

Greenery:
lettuce leaves,
cabbage,
spinach leaves,
fresh herbs (parsley, basil, dill, cilantro),
alfalfa or broccoli sprouts.

Seasonings (1-2 tsp):
bacon crumbs,
grated blue cheese,
olives,
sesame seed,
avocado slices,
sunflower seeds.

And now the actual menu for the week. If anyone remembers Soviet canteens, there was only one “fish day” in them. And nutritionists urge you to eat fish at least five times a week. Let's stop at the arithmetic average and arrange three fish days in our menu for the week.

Monday.

Breakfast - Cottage cheese casserole

Ingredients:

3 eggs
0.5 stack. Sahara
500 g cottage cheese
500 g boiled rice
0.5 stack. flour
100 g raisins
30 g butter
1 orange (or apples, dried apricots, peaches)
¼ cup Sahara

Preparation:
Beat eggs with sugar. Stir in the cottage cheese first, then the flour. Add cooled rice and washed raisins. Wash the orange (or any other fruit of your choice) and cut into thin slices. Grease the mold with melted butter, sprinkle with sugar, lay out the fruit slices, then the curd mass. Bake in the oven at 200-220ºС for 40-45 minutes.

Dinner - Rice soup with squid and green peas.

Ingredients:
400 g squid fillet
2/3 stack. rice
1 onion and 1 parsley root each
1/2 cup canned green peas
1 tbsp. butter
herbs, salt, spices.

Preparation:
Boil the rice until half cooked. Cut the vegetables into strips and sauté in oil. Clean the squid and cut into strips. Put sautéed vegetables into the boiling broth, after 10-15 minutes - rice, squid, green peas and cook the soup until tender. Sprinkle with herbs.

For dinner - vegetable stew.

Ingredients:
potatoes - 500 g
white cabbage - 350 g
carrots - 200 g
green peas - 100 g
turnip - 200 g
cauliflower - 350 g
parsley - 50 g
parsley root - 50 g
zucchini - 300 g
sour cream - 150 g
onion - 250 g
tomato juice - 20 g

Preparation:
The beauty of this dish is that if you don’t have any product, you can replace it with any other without compromising its taste and benefits. Your stew will be a little different each time.

Prepare vegetables: peel, cut into cubes, separate cauliflower into florets. White cabbage Place in a saucepan, add sour cream, diluted with water, simmer for 10 minutes. Then add the rest of the vegetables and simmer until soft. At the end of simmering add tomato paste or juice and parsley, tied in a bunch (it must be removed after cooking).

Tuesday.

Breakfast - Millet porridge with cottage cheese

Ingredients:
1 stack millet
1.5 stack. milk
1.5 stack. water
1/2 tsp. salt
1 tbsp. Sahara
100 g raisins
200 g cottage cheese

Preparation:
Sort the millet, rinse in several waters until the draining water becomes clear. Place in a saucepan, pour big amount water, put on fire and bring to a boil. Cover with a lid and cook over low heat for 15 minutes. Remove from heat and drain water. Pour boiling milk over the millet. Add salt, sugar and butter. Cover loosely with a lid and simmer over low heat for 30 minutes. Remove from heat. Add cottage cheese and raisins to the porridge, mix thoroughly. Wrap the pan in a blanket and leave in a warm place for 25-30 minutes.

Dinner - Meat with vegetables.

Ingredients:
300-500 g meat (veal, lean pork)
5-6 pcs. potatoes
2-3 pcs. carrots
1-2 pcs. large onion
2 tbsp. cream or sour cream
salt, spices, lemon, mustard

Preparation:
Peel and coarsely chop all vegetables. Salt and pepper the meat, add spices and spread with a mixture of mustard, cream and lemon juice. Place the meat and vegetables in a baking sleeve and place in the oven for 40-50 minutes at 260ºC.

Dinner - Chinese chicken breasts.

Preparation:
In the morning, cut the breast into very small pieces (about 2 by 3 cm, about 1 cm thick), add salt, add curry, pour juice from the bag (orange, but you can experiment with the taste - apple, for example) and leave it all in the refrigerator until the evening. Before dinner, put the rice to cook, at this time heat a frying pan with high sides, add a little vegetable oil, and put the chicken there along with what it was soaked in. Keep it all on high heat for 5-7 minutes, stirring constantly. Then put a couple of lettuce leaves on the plates, lay out the rice, and place the chicken on top of the rice.

Wednesday.

Breakfast - Omelette with vegetables

Ingredients:
4 eggs
½ cup milk
vegetables - fresh or frozen

Preparation:
This is a “I made it from what I had” type of recipe. We bring any vegetables to half-cookedness in a frying pan - simmer in vegetable oil. Beat the eggs with milk and a pinch of salt, pour in the vegetables and cook the omelet, covered, until the whites thicken.

Dinner - Fish casserole with buckwheat

Ingredients:
1 kg fillet of any fish
1 stack boiled buckwheat
3 onions
50 g hard cheese
ketchup or tomato paste

Preparation:
Chop the onion and fry in oil. Lay out, leaving the oil and lightly fry the prepared fish in this oil. Then place in layers in a deep frying pan:
1st - buckwheat porridge
2nd - 2 tbsp. l. ketchup
3rd - fish
4th - bow
5th - fish
6th - 2 tbsp. l. ketchup
7th - grated cheese.
Then put it in the oven and bake until tender, until golden brown.

Dinner - Fish cutlets “Health”

Ingredients:
500 g fish fillet
8 slices wheat bread
1 stack milk
1 egg
2 pcs. Luke
2 carrots
2 tbsp. vegetable oil
4 tbsp. l. sour cream
4 tbsp. l. breadcrumbs
salt, ground black pepper to taste

Preparation:
Grate the carrots, chop the onion, fry in vegetable oil. Pre-soak the bread in milk. Pass the fish fillet through a meat grinder along with bread and carrots and onions. Add salt, pepper, egg to the mixture and knead thoroughly. Form cutlets, bread them in breadcrumbs, fry on both sides in a frying pan. Then pour the cutlets with sour cream diluted in water and cook in the oven until cooked. Serve greens and baked potatoes as a side dish.

Thursday.

Breakfast - Oatmeal with fruits and nuts

Ingredients:
1 stack oatmeal
1 stack water
1 stack milk
1 stack finely chopped fruit
2 tbsp. l. finely chopped nuts
1 tbsp. spoon of butter
salt and sugar to taste

Preparation:
Add salt and sugar to boiling water cereals and cook the porridge for 5-7 minutes. then pour in hot milk and cook until done. Add butter, fruits, and nuts to the oatmeal.

Dinner - Soup "Spring"

Ingredients:
400 g chicken
400 g cauliflower
1 piece each onions and carrots
20 g celery
160 g spinach
250 g green peas
parsley
For the white sauce:
20-30 g flour
chicken broth
For leison:
1 yolk
140 g cream
salt

Preparation:
Cover the chicken with water and cook until done. Then strain the broth and cut the chicken into pieces. Finely chop the vegetables, add green peas, pour in a little broth and simmer until tender. Finely chop the spinach and simmer with the addition of broth. Prepare white sauce from browned flour and broth. To prepare leison, mix raw yolk with cream and salt and boil in a water bath until sour cream thickens. Place poached vegetables, white sauce into boiling chicken broth and boil everything. Before serving, cool the soup slightly, season with lemonade and sprinkle with chopped herbs.

Dinner - Stuffed zucchini

Ingredients:
2 young zucchini
300 g of prepared minced meat (mix it with onions and herbs)
½ cup rice
1 onion
1 carrot
1 clove of garlic
1 stack broth or water
2 tbsp. sour cream
1 tbsp. tomato paste
salt, pepper, herbs

Preparation:
Cut the zucchini crosswise into pieces 3 cm wide, remove the pulp. Boil the rice. Mix rice with minced meat. Stuff the zucchini with the mixture, place in a deep dish and pour in the sauce. The sauce is prepared as follows: lightly fry onions, carrots and chopped zucchini pulp, add crushed garlic, broth, salt, pepper, tomato paste and sour cream. Let it boil. Simmer the zucchini in the sauce, covered, for 30-45 minutes.

Friday

Breakfast - Cheesecakes with baked goods

Ingredients:
500 g cottage cheese
1 egg
100 g flour
100 g sugar
2 pcs. banana (or any other fruit for baking)
1 tsp baking powder for dough

Preparation:
Mix the cottage cheese, pureed through a sieve, with the egg, sugar, flour and baking powder. Peel the bananas, cut into pieces and add to the curd mass. Divide the dough into 10-12 equal parts, shape into cutlets, roll in flour, fry in vegetable oil for 4-5 minutes on each side. Serve with sour cream.

Dinner - Fish pudding

Ingredients:
700 g of any fish (or prepared fillet)
60 g butter
40 g flour
1/4 l milk
50 g hard Parmesan cheese
4 eggs
20 g crushed crackers
salt, pepper, nutmeg.

Preparation:
Cut raw fish, remove bones and skin, chop so that it becomes a homogeneous mass (can be passed through a meat grinder). Prepare white dressing: melt 40 g of butter, add flour, fry, dilute with milk, stirring all the time so that the mass is smooth. Boil. When it thickens, set aside and cool. Pour the sauce into a bowl, add the yolks, grind, add minced fish and grated cheese, season to taste with salt, pepper, nutmeg. Grind thoroughly and mix with beaten egg whites. Place in a pudding tin, greased with butter and sprinkled with breadcrumbs, and steam for about 1 hour. You can bake it in the oven instead of boiling. When the edges are slightly browned, circle the pudding with a knife and apply to form a round dish and tip it along with the form onto the dish. Divide into portions. Serve with tomato sauce, dill sauce or horseradish sauce, with melted butter. This dish is served with boiled potatoes.

You can cook for dinner delicious pink salmon steaks.

Ingredients:
1 pink salmon, cut into 8 identical steaks
4 tbsp. flour
6 tbsp. vegetable oil
1 tsp salt
1/2 tsp. red pepper
2 tbsp. rosemary
50 g butter.

Preparation:
Mix flour with salt and pepper. Pieces of pink salmon are well breaded in flour. Fry in oil for 5 minutes on one side and 3-4 minutes on the other.

Use a slotted spoon to place the finished fish on a napkin to get rid of excess oil, and then transfer it to a dish suitable for baking. Sprinkle the fish with rosemary. Place thin sheets of butter on top of the spices so that they cover the fish. Place the dish with fish in an oven preheated to 220ºC for 5 minutes. The aroma is simply unearthly! Serve pink salmon steaks with green salad and mashed potatoes.

As you can see, there are practically no exotic items on the proposed menu for the week. Just like there is no fried meat or dumplings there. Let such tasty, but rather heavy dishes become festive - that is, very rare dishes on the table. Prepare more salads, buy fruit more often and eat not “out of habit”, but when you are hungry - and everything will be fine!

Larisa Shuftaykina

Read the article: 5 149

PP menu for a week for weight loss - let's figure out what it is and why. The main principle of the pp menu for a week for weight loss is the regime, correct and healthy foods. The PP menu for the week should be drawn up in advance for yourself, because it will be very difficult to switch to suddenly. After all, we don’t always eat right, we don’t always follow the regime. And very often we indulge ourselves with forbidden foods (sweet, fatty, fried, fast food).

The main goal of the pp menu for the week is balanced diet nutrition, normalization of weight, development of a daily diet, improvement of metabolism. This food very well suited for people who have problems with the gastrointestinal tract.

What rules will you have to follow when switching to proper nutrition menu for the week.

• The very first and most important thing is correct - we exclude from our diet garbage, harmful and bad food stuffed with E, fats, carcinogens and other toxic chemicals. What is included in this composition: crackers, chips, sugar, sweets, candies, various popular bars, sauces, soda, chocolate, food instant cooking, fast food, french fries, and of course the popular soda – it’s just poison and junk.
• Every morning, we start our day with a glass of clean water, drink it half an hour before breakfast. By doing this, we will speed up the metabolism and awaken our body.
• Most of the diet consists of low-sugar fruits and vegetables.
• We drink about 8 glasses of water a day. I won’t talk about the benefits of clean water. An obvious fact. After all, our body consists of 90% water. That's why water balance needs to be cleaned.
• The amount of protein per day you need to consume is approximately 1 gram per 1 kilogram of body weight. If you weigh 60 kg, then about 60 grams of protein.
• At any meal, we start our meal with salads, raw vegetables and fruits. Then we just move on to protein foods.
• Fast carbohydrates should preferably be taken only in the morning. It will all be used up in a day.
• To train ourselves to eat little, we use only small dishes. About large plates we forget. We leave the table with a slight feeling of hunger. Overeating is harmful.
• We eat slowly, don’t rush anywhere, chew all foods thoroughly.
• When eating, we refuse all gadgets, TVs, and other things.
• We exclude any alcohol except dry red wine.

PP menu for a week for weight loss - where to start?

Online calorie calculator

We suggest you start with a calorie calculator. You will be able to calculate your daily calorie intake. Which will prevent you from doing too much.

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As you know, everything is in our heads, so we start from the head, you need to work on yourself to lose weight. Get into the right mindset, enlist support from your family, so that you don’t get teased once again in a harmful, but very delicious food. After all, your health is in your hands, and no amount of money can buy it.

You need to start small in order to switch to, and you will have to eat right not for a week, not for a month. And at least 3 months.

Doctors treat the weekly menu quite well, but do not recommend losing more than 4-5 kilograms per month. After all, this is stress for the body.

Therefore, we start everything smoothly and without fanaticism; in everything you need to know when to stop.

To begin with, in the first week, we do not immediately go on a weekly menu, but we gradually give up what is harmful and not beneficial for our body. And only after a week, we can calmly go on the pp menu for the week.

Within a week, our body will begin to understand that unhealthy food we don't need it anymore. And you will psychologically prepare yourself for the weekly menu and lose weight.

PP diet menu for the week.

In general, there is no specific menu that is universal for everyone; it is all purely individual. There are examples that we can work on, which are quite balanced, and in which our body receives absolutely everything. And even if with such a diet you still feel hungry, then this is most likely your psychological dependence, not your physical hunger.

Therefore, after spending a week using the example, you can then modernize your diet in such a way that your feeling of hunger will be reduced and you will be comfortable with your more favorite foods. Still, there are advantages to this.

Harm or benefit – PP menu for a week for weight loss – Is this a familiar picture?

Let's draw a rough line between this concept and your daily diet.

Take, for example, the diet of an ordinary office employee. Let's simulate a working day.

Breakfast: IN best case scenario coffee and cigarettes, at worst neither one nor the other, maximum one cigarette on the way to the metro.

Dinner: At best - high-calorie food, first course, second course, compote. In the worst case, a quick snack, a bun or pie, washed down with tea or coffee, or a snack in the office, in front of the computer.

Dinner: First or Second. Yes, fatter. Straight to the sofa in front of the TV. In the worst case, a pack of dumplings with mayonnaise or rich sour cream will do.

And so on day after day.

Pros of pp menu for the week.

Still the same office employee, but with a weekly menu.

A balanced diet, strictly according to the regime, will give advantages, both for health and in general. After all, the diet is already filled with everything necessary for the human body. When the body has enough of everyone useful substances, then why should he get sick when everything is in abundance. Therefore, the weekly menu is very useful technology nutrition, it’s not in vain kindergarten, as we all remember, we had everything according to the clock, that is, already there they laid down a diet for us, which, unfortunately, over the years goes into oblivion for some.

Sample menu for a week of proper nutrition for weight loss.

The PP menu for weight loss is designed for three weeks, but when you consciously switch to the correct one and healthy eating, it is already becoming a habit and a way of life. And you won’t want to go back to junk food.

Three days diet:
1. 6 tablespoons of oatmeal (dry) + 3 eggs, of which one yolk + bread + tea/coffee without sugar.
2. 150 grams of rice/buckwheat/pasta (in finished form) + 150g fish/meat + bowl of salad (tomatoes, cucumbers, cabbage, greens) olive oil dressing + tea/coffee without sugar.
3. 150 grams of rice/buckwheat/pasta (cooked) + 150 grams of fish/meat + bowl of salad (tomatoes, cucumbers, cabbage, greens). Dressing: olive oil + apple (small, sour).
4. Cottage cheese, low fat 250 grams + bread + tea/coffee without sugar.

Fourth day of the diet:
1. 5 boiled eggs, one yolk of which (or scrambled eggs) + a bowl of salad + tea/coffee without sugar
2. 150g fish/meat + bowl of salad (tomatoes, cucumbers, cabbage, greens). Dressing with olive oil/or boiled vegetables ( cauliflower, Brussels sprouts, green beans) + tea/coffee without sugar.
4. 150 grams of fish/meat + a bowl of salad (tomatoes, cucumbers, cabbage, greens). Dressing with olive oil/or boiled vegetables (cauliflower, Brussels sprouts, green beans)
5. Cottage cheese, low fat 250 grams + tea/coffee without sugar.

Next Three Weeks:
Three days diet:

2.​ 150 g of rice/buckwheat/pasta (cooked) + 150 g of fish/meat + bowl of salad (tomatoes, cucumbers, cabbage, greens). Dressing: olive oil + tea/coffee without sugar.
3. 150g fish/meat + bowl of salad (tomatoes, cucumbers, cabbage, greens) olive oil dressing
4. Cottage cheese, low fat 250 grams + bread + tea/coffee without sugar.

Fourth day of the diet:


3.​ 150 grams of fish/meat + a bowl of salad (tomatoes, cucumbers, cabbage, greens). Dressing with olive oil/or boiled vegetables (cauliflower, Brussels sprouts, green beans)
4. Cottage cheese, low fat 250 g + tea/coffee without sugar.

Next three weeks:
Two days diet:

1.​ 6 tablespoons of oatmeal (dry) + 3 eggs, of which one yolk + bread + tea/coffee without sugar.
2.​ 150 grams of rice/buckwheat/pasta (cooked) + 150 grams of fish/meat + bowl of salad (tomatoes, cucumbers, cabbage, greens). Dressing: olive oil + tea/coffee without sugar.
3. 150 grams of fish/meat + a bowl of salad (tomatoes, cucumbers, cabbage, greens) olive oil dressing.
4.Cottage cheese, low-fat 250 g + bread + tea/coffee without sugar.
Two days diet:
1.​5 boiled eggs, one yolk of which (or scrambled eggs) + a bowl of salad + tea/coffee without sugar
2.​150g fish/meat + a bowl of salad (tomatoes, cucumbers, cabbage, greens). Dressing: olive oil/or boiled vegetables (cauliflower, Brussels sprouts, green beans)+tea/coffee without sugar.
3.​150g fish/meat + bowl of salad (tomatoes, cucumbers, cabbage, greens). Dressing with olive oil/or boiled vegetables (cauliflower, Brussels sprouts, green beans)
4. Cottage cheese, low fat 250 grams + tea/coffee without sugar.

It turns out that this is the menu for a week for weight loss. At first glance, it becomes scary, but there is nothing criminal in this, your body will thank you very much for such a weekly menu, and you yourself will not notice how you will feel much better.

I hope this article about the weekly weight loss menu will change your life radically.

The idea of ​​taking care of your health has undoubtedly visited everyone. Repeatedly throughout our lives, we promise ourselves to go to bed earlier, exercise more, and eat right. All these plans are falling apart at incredible speed.

When it comes to food, it often seems that healthy eating is difficult to prepare and tasteless. However, if you pull yourself together and try to create a menu proper nutrition for a week, you will be surprised how varied your diet can be.

When drawing up a healthy nutrition menu for the week, you must take into account that there should be 5 meals. It is in this case that you will succeed correct mode nutrition.

Preparation healthy food will not take much time, especially if you buy a double boiler as an assistant. Usually it comes with a cookbook, making it easy to choose recipes for the week.

Treat creating a proper nutrition menu as an exciting activity, especially if you want to lose weight, because you need to solve a not so simple task - choosing a dish that does not contain an excess amount of calories and that would suit your taste preferences.

Creating a menu also depends on your personal schedule– the last meal should be no later than 2.5 hours before bedtime, but there is also a rule: do not eat after 18.00. Which of these statements is true? Eating after 6 is possible and necessary if you are used to going to bed at 11-12 o'clock.

When creating a healthy nutrition menu for the week, focus on eating cereals, vegetables and fruits. Often people go too far, excluding quite healthy ones from their diet, when proper preparation, foods such as potatoes.

Of course, from fried potatoes you should refuse, you shouldn’t get too carried away with mashed potatoes, but potatoes boiled in their skins or baked with skins in foil in the oven are healthy and needed by the body product. This is an example of the fact that any product can be useful, the main thing is to use it correctly.

Without fail, the menu for the week must include fish., nutritionists recommend consuming it up to 5 times a week, because it is much healthier than meat.

It is unlikely that many will switch to such a diet, but it is worth alternating fish and meat, consuming them in approximately equal quantities. Suitable fish include pike perch, hake, and cod. When compiling correct menu for the week you need to determine how much food you need.

The most difficult thing is to learn to feel the satiety of the body and avoid overeating. Our mentality is that the more you eat, the better. We have lived with these norms since childhood, so it is not easy to give them up. Learn to determine the moment when you are already full enough and can leave the table without feeling heavy. The menu should be drawn up based on this portion.

Should be consumed for breakfast complex carbohydrates , or rather porridge, with the exception of semolina, as well as fruits. For next appointment food (first snack) kefir, cottage cheese, yogurt, vegetables are suitable.

At lunch, combine complex carbohydrates with proteins.(fish, poultry) and vegetables. The menu for the afternoon snack (second snack) is similar to the second breakfast.

It's good to eat food for dinner, rich in proteins , they will break down fats, so meat, fish, and cottage cheese are perfect.

Sample menu for the week

Monday

Breakfast: muesli topped with yoghurt, apple (sour or sweet and sour) or pear, coffee or tea.

Lunch: cottage cheese seasoned with low-fat sour cream, a handful of dried fruits.

Dinner: vegetable soup, baked potatoes, fresh vegetable salad, goulash, juice.

Afternoon snack: fruit salad, crackers.

Dinner: boiled poultry fillet, vinaigrette, tea.

Tuesday

Breakfast: Buckwheat porridge, vegetable salad, tea.

Lunch: apple, yogurt.

Dinner: soup with cereals in vegetable broth, baked fish with a side dish of brown rice, vinaigrette, compote.

Afternoon snack: cocoa with toast and cottage cheese.

Dinner: vegetable stew, ham, tea.

Wednesday

Breakfast: oatmeal, oven-baked apple, tea with honey.

Lunch: yogurt, toast.

Dinner: fish soup, boiled veal with stewed vegetables, juice.

Afternoon snack: yogurt, cottage cheese.

Dinner: meat, brown rice, vegetable salad, tea.

Thursday

Breakfast: omelette, vegetable salad, toast, tea.

Lunch: banana, kefir.

Dinner: soup for chicken broth and vegetables, vinaigrette, grilled fish, compote.

Afternoon snack: cottage cheese with sour cream, dried fruits.

Dinner: meat with vegetables, baked in the oven, yogurt.

Friday

Breakfast: Rice porridge with dried fruits, coffee.

Lunch: biscuits with juice.

Dinner: borsch, chicken cutlet, buckwheat, compote.

Afternoon snack: yogurt, fruit salad.

Dinner: boiled veal, vegetable salad.

Saturday

Breakfast: cottage cheese casserole with honey, toast, tea.

Lunch: banana, yogurt.

Dinner: buckwheat soup, mashed potatoes, fish cutlets, dried fruit compote.

Afternoon snack: yogurt, nuts, dried fruits.

Dinner: lean ham, vegetable stew, tea.

Sunday

Breakfast: oatmeal, fruit, coffee.

Lunch: yogurt, crackers.

Dinner: cabbage soup on meat broth, boiled chicken, grilled vegetables, compote.

Afternoon snack: cottage cheese with dried fruits.

Dinner: omelette, vegetable salad, tea.

Recipe vegetable soup, which will be very useful for those who want to lose weight:

• 1 celery;
• 6 small onions;
• 5 tomatoes;
• 1 white cabbage;
• 2 green bell peppers;
• Salt, pepper, chili sauce.

Cut the vegetables, the shape doesn’t matter. Place everything in a saucepan, add enough water to cover the vegetables by a centimeter and bring to a boil. Simmer over low heat until the vegetables are cooked.

Have you considered how much money you spend on food per week? How many products do you buy, and how many of them go unused? How varied is your diet?

Many people believe that healthy eating is expensive and accessible only to wealthy people. This is partly due to advertising. different types goji berries and bloggers who eat oatmeal exclusively with almond milk, sprinkling it with chia seeds on top, drink “foreign”, with a bite of fish oil From there, all this is certainly filmed on an iPhone 9.

Bone Broad hopes this article will help you understand that eating right can be economical, healthy and delicious. We will tell you what products you absolutely must have in your refrigerator, and also share various tricks for creating an inexpensive, economical healthy nutrition menu for weight loss for the week.

Saving on food with Kostya Shirokaya: how to spend less - tips and recipes! We lose weight deliciously and inexpensively!

How to quickly and cheaply lose weight at home: how to spend less money on food?

To begin with, let us proclaim a kind of manifesto: "we want simple, fresh and healthy food» . This means that we give up fatty cutlets, and I just want to eat boiled meat. We stop eating mayonnaise salads and enjoy the real taste of vegetables. We do not buy anything canned or fried large quantities oil or drowned in strange sauces. We try to cook ourselves, while following some rules.

We choose several basic methods of processing products: boiling, steaming, baking and stewing. And if boiling and steaming seem like a completely inhumane way to “spoil” food, then immediately start using your oven. You can’t even imagine how much it saves the housewife’s time and energy! You can do your favorite things while dinner is cooking without worrying about something burning or undercooking.

In addition, you can place two baking sheets with similar dishes in the oven at the same time, so you will save time significantly. This is very convenient when you are hosting guests. And the best part is that in the oven you can cook in ceramic pots. Let's face it, many people have these pots collecting dust on the top shelf kitchen set and get it 1-2 times a year, but in vain! You can cook anything in pots, from porridges to full-fledged main courses. At the same time, you immediately get portions for each family member, which is very convenient. Yes, and eating from pots is fun and interesting, and most importantly, the process of preparing dinner comes down to 15–20 minutes, you just have to leave necessary ingredients into pots and put them out desired temperature.

Classic, but still very important advice: before you go to the store you need make a clear list of products necessary for preparing dishes from the menu. There is no need to buy anything extra.

Keep an eye out for promotions in stores - the cheapest way to lose weight!

You need to go to the store for shopping purposefully, and not when you have to. And to avoid unnecessary waste money, at this time you definitely need to be full.

It is necessary to completely exclude fast food, hamburgers, sushi, and carbonated drinks from your diet. Is it very expensive and unhealthy? and also poorly satiating.

Most people's main dishes are meat. One piece of meat can be used to prepare two dishes. For example, boil a whole chicken or a bone with meat (it is better to cook for a long time over low heat - this will make the meat softer and tastier). Use the broth to make soup. And clean the meat from the bones. Add some of it to the soup, the rest can be stewed with vegetables or made into goulash/

Many people love to buy juice from cardboard boxes and bottles. They are expensive and contain many preservatives and dyes, which is why they are harmful to health. It will be useful and less expensive to cook compotes and fruit drinks yourself.

Top most economical and inexpensive products

Sour cream.
It is good because it replaces mayonnaise in salads and harmful fillers in desserts. It can also be used for stewing or served with pancakes and fresh berries.

Eggs.
Also an integral element of nutrition for any family. If you have any doubts about the usefulness of eggs, then urgently read the articles and.

Poultry (turkey, chicken).
Dietary poultry meat is suitable for baking, stewing, boiling, and steaming. Which ones come out? delicious broths! If you are still a fan of cutlets, then the poultry makes them juicy and tender. And for breakfast, you can add pieces of turkey or chicken to scrambled eggs. Poultry can be used to replace meat, sausage, etc. semi-finished meat products. In addition, it is inexpensive, and you can come up with a lot of options for using it! You can even make homemade ham from chicken, which will be much cheaper and healthier than buying it at the store.

For fish lovers - coho salmon, chum salmon, pink salmon, cod. It can be baked, boiled, pickled, fried, cooked in the oven and steamed.

Seafood.
Now you will clearly say: “What kind of savings is it to buy seafood?” and in some ways you will be right. However, we do not suggest that you eat lobsters, langoustines (large shrimp) and lobsters. Squid carcass is more than affordable today, and mussels are not the most exclusive delicacy. In addition, stores often have discounts on seafood, so take this opportunity to eat shrimp or octopus. Advice: as a rule, it is more profitable to buy it by weight; in addition, choose dry frozen so as not to overpay for water. This advice also applies to fish.

Buckwheat.
We have specifically highlighted this porridge as a separate item, as it is very versatile. It is used as a side dish for meat dishes. It can also be served as an independent vegetarian dish by adding tomato sauce. homemade or mushrooms, and it’s very tasty to eat in the morning buckwheat porridge with milk.

Rice.
You can choose the type of rice you like best, including unprocessed wild, black and brown rice. You can make anything from rice - porridge, pilaf, serve as a side dish stewed fish or meat. Rice is also added to meatballs, stuffed vegetables, casseroles and some types of salads.






If you don't like rice, then buy bulgur. In general, try to have a supply of different cereals. Don't forget, of course, about pearl barley.

Oatmeal.
Where would we be without this breakfast queen? There are a lot of advantages in oatmeal: price, speed of preparation (it’s not like pearl barley, which needs to be cooked for 40 minutes), variability - it’s good with both berries and meat. Just be careful not to buy instant porridge with all sorts of additives.

Pasta.
There is no need to be afraid of pasta and think that they are not “pp”. From the article we know that a carbohydrate is a carbohydrate in Africa, and it doesn’t matter where it comes from: from an apple or from pasta, from Snickers or from oatmeal. Of course, it’s better to avoid high-calorie sweets like chocolate and cookies, but you definitely shouldn’t ostracize pasta. Try to buy pasta made from durum wheat: it doesn’t get overcooked.

Lentils.
A very affordable porridge today. It contains a lot of protein and can be used both as an independent dish and as a side dish. By the way, it’s very tasty to add it to vegetable salads - a tasty and cheap way to lose weight.

Pumpkin.
You can bake it, add it to porridge and make it incredible delicious desserts.

Lemons.
Lemonades are made from them, added to coffee, tea, desserts, and also used in the preparation of meat, fish and seafood.

Oil plant origin unrefined for salads.
Olive oil is, of course, the king, but not the only one vegetable oil, good for the heart, brain and skin, and also expensive. Choose a more budget option: linseed oil (champion in omega-3 and omega-6 fat content, which makes it similar to fish oil), soybean oil(price about 200 rub.), Sesame oil (valid for different pulmonary diseases, shortness of breath, asthma, dry cough, used in the treatment increased acidity gastric juice, prevents the formation of blood clots and helps with gastrointestinal colic), camelina or mustard butter (about 100 rubles).

Frozen food.
If you still need, for example, berries out of season, take a closer look at frozen ones. They, of course, will be cheaper than fresh ones, but less tasty in any case, so it is better to use a frozen product when preparing sauces and various desserts. Just make sure that the berries are not thawed and re-frozen.
By the way, try to take care of your supplies in the summer and freeze the summer vegetables and berries you often use for the winter.

Any fruit in season.
You can safely forget about exotic fruits, which in our stores are exorbitantly expensive, but bring as much benefit as your dear and beloved apples. When we talk about seasonal products, we mean that you should not buy watermelon or melon in winter. Better enjoy it seasonal fruits, berries and vegetables, of which there are actually a lot.

Vegetables in season.
Just like fruits and vegetables, try to buy them in season. Carrots, for example, go into any type of main course, in soups, in salads; you can simply give them to children and adults to nibble on.

Dried fruits and nuts.
Of course, nuts are by no means cheap, but it’s better to spend money on nuts than on all sorts of “tea treats.”

Dairy.
Don't avoid milk, cottage cheese or kefir because they allegedly cause... This is all nonsense. If you want to choose natural and healthy cottage cheese, then this article is just for you!

Snack options on the road or at work

Now let's discuss snacking, because between meals you still want to munch on something, and many people choose store-bought cookies, crackers, chips or candy. Let's come up with something tasty replacements all the harmful things!

Snacks in inexpensive menu healthy nutrition for the week:

1. and other fruits in season. Bananas are an ideal way to satisfy hunger. One banana can be a good snack between meals, and if you cut a banana into cottage cheese or yogurt, you can definitely survive without food for several more hours.
2. Nuts or dried fruits. They can also be used as a snack between meals, and their undoubted advantage is that they fit in a bag and are therefore always at hand.
3. Vegetable salads with sour cream or butter. This option is for those who work from home. Salads fill you up quickly, and they are also healthy, so freelancers, take note!
4. Bread. You can choose the ones you like. But be careful, bread rolls - they are like seeds, you may not notice how you eat the whole pack!
5. Sandwiches with red fish. Also a good snack option that you can take with you to work. Place a leaf of lettuce, a slice of tomato and pieces of red fish on the bread. Tasty, healthy and quick, especially if you salt the fish yourself (you can use pink salmon, it turns out tasty and cheap, tested more than once). Believe me, there is nothing complicated about this!
6. Kefir, fermented baked milk. This is also one of the most simple options snack.
7. Whole grain raisin bread. This is delicious. If you haven't tried it, we highly recommend it!

Inexpensive menu for the week

In order to understand how to lose weight cheaply and effectively, you first need to see an example of a really cheap and delicious menu for a week:

P.S. If you are afraid that your husband will not eat enough, then quit this useless business! We think your husband will be quite full if you give him a larger portion of the main dish. If the side dish is not very filling, then simply leave more meat for its share. And, of course, his dishes should be larger than yours.

Video

Preparing food for several days: very convenient

The cause of excess weight is a metabolic disorder in the body caused by poor nutrition and stressful situations. Besides, common cause is to overdo the amount of calories consumed.

Therapeutic fasting, “fashionable” diets, counting the calorie content of foods and other experiments on the body only improve the situation for a short time. Therefore, you should change your lifestyle and switch to proper nutrition to lose weight, maintain tone and shape.

Diet food for weight loss

In the last article we looked at . Now it's time to create your healthy nutrition menu for the week. Let's figure out how to do this.

Start with product selection

The basic principle of menu design dietary nutrition for weight loss - including a whole variety of products. The necessary macronutrients must be present: proteins, fats, carbohydrates. And in the right quantity. To do this, you should know your individual BZHU ratio. You can calculate it like this: proteins - 1.5 g per 1 kg of weight, fats - 1 g per 1 kg of weight, carbohydrates 3-4 g per 1 kg of weight.

For example, if you weigh 50 kg, you need to consume 75 g of protein, 50 g of fat, and 150 g of carbohydrates daily.

Your weekly diet should include natural products: beef, chicken breast, fish, cottage cheese, milk, natural yogurt, bread without yeast from flour 1-3 grades, cereals, fruits, vegetables, nuts, etc.

The right products

You can view the list of products for proper nutrition.

Follow the rule of meal sequence.

It is important to follow the sequence of nutrient intake throughout the day.

• In the morning: proteins fats carbohydrates.
• During the day: proteins and carbohydrates.
• In the evening: proteins.

Constantly add new products.

To ensure that proper nutrition does not turn into a diet and is not difficult for the body to assimilate, meals should be varied. To do this, you need to constantly update products. For example, do not linger on beef alone, but alternate it with chicken, turkey, rabbit, etc. In the store you can find many products suitable for a healthy diet.

The same applies to cooking. Remember that with proper nutrition, dishes can be boiled, steamed, baked and even fried in a dry frying pan (without oil). Show your imagination and the new diet will seem even tastier to you.

Eating right

An example of a proper menu for a week with recipes

Now, using an example, we will analyze the menu for a week of proper nutrition for weight loss with recipes.

Monday

Breakfast: Oatmeal with water, banana, teaspoon of honey, green tea sugarless.

See examples healthy breakfasts.

Snack: Apple.

Lunch: Beetroot soup with beef and sour cream, slice rye bread, vegetable salad.

Snack: Boiled egg.

Dinner: Chicken breast with spices, fried in a dry frying pan, lettuce, green peas. Recipe: cut the breast into pieces measuring 10 by 10 cm. Salt and season with spices (it turns out very tasty with “Grill” seasoning). Beat off a piece on both sides. Heat a frying pan without oil and place the chopped pieces to fry for 4-5 minutes on each side. The pan must have a non-stick coating.

Tuesday

Breakfast: Buckwheat with kefir, egg, tea with honey.

Snack: Banana.

Lunch: Homemade chicken sausages, buckwheat noodles, sugar-free compote.

Snack: Cauliflower and Broccoli Casserole.

Dinner: Steamed pollock, boiled beets with garlic and sour cream.

Preparing food ahead

Wednesday

Breakfast: Cottage cheese casserole, cheese, tea without sugar.

Snack: Walnut(10 pieces.).

Read examples of snacks at PP.

Lunch: Homemade steamed meatballs, vegetable stew, bread.

Snack: A glass of kefir.

Dinner: Lazy cabbage rolls, a fresh vegetable salad.

Thursday

Friday

Breakfast: Oatmeal with cinnamon and honey, banana, tea without sugar.

Snack: Apple.

Lunch: Pink salmon steak (in a dry frying pan), brown rice, sugar-free fruit drink.

Snack: Omelet.

Dinner: Boiled chicken breast, .

PP food is very tasty and healthy!

Saturday

Breakfast: Barley porridge with honey, tea without sugar.

Snack: Fresh cabbage and apple salad.

Lunch: Stewed cabbage with turkey, baked potatoes.

Snack: Jellied meat.

Dinner: Cottage cheese casserole with sour cream.

What should be included in a sample weekly menu

Proper nutrition is a balanced diet, which requires the presence of fats, proteins, carbohydrates and microelements in the diet. Scheme balanced nutrition, aimed at normalizing weight, vary depending on the source and concept. The choice of proportions and PP food products is an individual matter. It is necessary to approach the preparation of a menu of proper and healthy nutrition responsibly and in advance.

If you still decide to normalize your weight, preference should be given to low-calorie foods.

Our body requires a constant source vital energy, preference belongs to the group slow carbohydrates. Since their use does not carry side effects. Will help us be energetic: oatmeal, buckwheat and rice porridge; whole grain bread, baked potatoes, diet bread.

The source of growth and development of the body is the protein component of our diet, which is part of the main diet. A balanced protein composition is contained in: lean meat, fish, chicken, eggs, milk and cheeses.

There is a misconception about the need to limit fat intake; one should distinguish healthy fats, Just necessary for the body, and what needs to be abandoned. A small amount of vegetable or olive oil, raw sunflower seeds and nuts are useful as a source of fiber and dietary fiber.

Let's focus on proper nutrition as the key to solving the problem of excess weight:

1. Don't turn your stomach into a garbage pit. The process of digestion of foods in the body is accompanied by the release of: acids for meat products; alkalis - for vegetables and fruits. Separate food the first step to normalizing weight.
2. Lifestyle and diet determine our weight. You need to eat up to five times a day, with an interval of 3 to 4 hours. Breakfast within half an hour after bedtime. Do not starve and do not put stress on empty stomach, since in stressful situations the body tries to “stock up” to survive difficult times, hence the weight gain.
3. The process of eating is very important. Focus on eating. You need to eat in the kitchen, chewing thoroughly and enjoying your food.
   When choosing products, buy only natural products; if the composition of the product is unknown, or if you have any doubts, discard the product.
4. Drink between meals clean water. Sometimes it seems to us that we are hungry, but in fact we need water.
5. Give up, at least temporarily, from alcoholic drinks. Having a relatively high calorie content, they also cause a feeling of hunger, leading to overeating.
6. Measured physical exercise contribute to the process of weight normalization. It is necessary to approach the issue comprehensively and creatively. Plan a weekly exercise routine. To keep your body in good shape, morning jogging, fitness classes, yoga, dancing and swimming are suitable.

When compiling dietary ration give preference to fresh vegetables and fruits as carriers of vitamins and microelements.

Perhaps by receiving positive results, many will think and change their lifestyle by adopting the proposed methodology. In any case, you are a winner who has received more vital energy! And finally, another video menu option for a week of proper nutrition for weight loss with recipes:

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