Healthy food menu for every day. PP

For breakfast you need to eat nourishing and high-calorie food. It could be: oatmeal or other porridge, muesli. Also eat some cheese, fruits, dried fruits, green tea or freshly squeezed juice. If you can’t eat it all, cross out something at your discretion, but not the porridge.

I know that many people don’t have anything in their throats in the morning, but if you don’t eat decently in the morning, then before lunch you will have a wild feeling of hunger. Try waking up early and doing things like exercise, which will give you an appetite.

Lunch

Between breakfast and lunch, around 10 o'clock. Eat, for example, one or two bananas. They are convenient to carry with you.

For lunch, eat meat, maybe fish. Depending on your mood, you can add vegetables, some kind of porridge or pasta as a side dish. Or soups. But not according to the system of first, second and compote. This overloads your stomach and slows down your metabolism.

After lunch, around four o'clock, you will probably want to have a snack. Fill this gap between lunch and dinner with several fruits, you can drink kefir or low-fat yogurt. Dried fruits, such as dates or nuts, are also suitable. Don’t get hung up on any one set of products; a healthy nutrition menu should be varied. Come up with new dishes, experiment.

Dinner should not be heavy, so you should not eat meat at night. You can eat some kind of porridge, rice for example, with fish. But if you are already tired of porridge during the day, make a vegetable salad, seasoning it with olive oil. Remember that you need to have dinner 3 hours before bedtime, no later.

Before bedtime

Before going to bed, you can drink a glass of fermented milk drink, kefir or fermented baked milk.

You may have noticed that the components and principles of proper nutrition coincide, for example, with what is described in the article "" or "". This is not surprising and quite natural, because the general principles are the same for everyone. And a person who eats properly, if he is healthy, will never be fat.

As you can see, we ended up with 6 meals per day. Moreover, the volume of what you eat should be equal to the volume that fits in your folded palms.

Breakfast options

Oatmeal with water or low-fat milk with dried fruits and a small handful of nuts. Alternate with buckwheat, rice and millet porridge.
Sandwich made from whole grain bread, boiled chicken breast or lightly salted salmon, lettuce, tomatoes, low-fat cheese and herbs. A glass of yogurt or any other fermented milk drink.
Omelette of 4 whites and 2 yolks with herbs. Fruit salad.
A large portion of cottage cheese with sour cream, jam and fresh fruit.
Fruit soup made from seasonal fruits and light sour cream.

Lunches

Soy meat goulash. Boiled whole grain pasta with low-fat cheese.
Baked cauliflower breaded with semolina, 10% cream and egg white.
Low-fat vegetable lasagna.
Vegetable cream soup with rice.
Low-fat rolls or a few slices of vegetarian pizza.

Dinners

Stewed vegetables with pieces of boiled chicken breast.
Seafood with boiled brown rice.
Vegetable omelet of 4 whites and 2 yolks with herbs.
Cottage cheese casserole and vegetable salad.
Boiled beef with baked vegetables.
Snacks (you can choose any 2 items).
A glass of kefir with 1 tsp. honey or jam.
20 g dark chocolate and green apple.
2 rice or buckwheat bread with cottage cheese and herbs.
A handful of nuts and dried fruits (should fit in the palm of your hand).
3 pieces of homemade oatmeal cookies.

Another example of the correct menu for the day

15 minutes before meals, drink a glass of water at room temperature.

Eat little for breakfast - after sleep, the stomach is not yet ready for a large meal. And if you don’t have an acute feeling of hunger in the morning, this is a great opportunity to reduce an overly stretched stomach. Eat yogurt (preferably natural, without added dyes or flavors). Bran bread or whole grain bread can be a good addition. If this is not enough - a piece of cheese or one boiled egg.

A good breakfast dish is oatmeal. Boil it thick, in water and at the very end of cooking add a little milk. Instead of sugar, add honey.

It is best to drink herbal teas and, of course, without sugar. You can take some dried fruits with a cup of tea - dates, dried apricots or raisins contain a lot of fructose, which successfully replaces sugar and is much more healthy.

Lunch should be the most complete and nutritious meal of the day. Therefore, if you absolutely want to eat a piece of meat or other heavy food, do it during the day so that you have time to digest it by nightfall.

With proper nutrition on the menu for every day, the optimal choice for lunch should be all kinds of soups. It is better to avoid pasta and potatoes in favor of legumes, cabbage, beets and cereals.

You can eat fish or poultry twice a week. Meat is better once a week, if your work does not involve heavy physical exertion. The optimal way to cook meat is stewing. Steam fish or poultry - it's quick, simple and retains maximum nutrients.

Don't put off dinner until late in the evening. The last meal should not be later than two to three hours before bedtime.

Stewed, baked vegetables, stews - all this is great for dinner. It's great to have a salad for dinner. For dressing, try to use vegetable oils - now you can buy very tasty oils made from nuts and seeds.

If you feel hungry shortly before bedtime, you can drink a glass of kefir or yogurt. Do not get carried away with processed cheeses and sausages. Avoid fast food.

Eat slowly, chewing your food thoroughly - food swallowed on the run will not bring the desired benefit and will be absorbed much worse. In addition, measured chewing allows you to significantly, significantly reduce the amount of food needed to satiate.

Don't forget about fresh fruits, vegetables, dairy products and nuts - they are indispensable companions to proper metabolism and, as a result, an excellent figure.

What is the PP diet? This is, first of all, an abbreviation for “proper nutrition.” The idea of creating such a diet arose against the backdrop of the spread of special diets that slightly limit or strictly exclude the consumption of various foods and call, for example, to remove all carbohydrates from the diet, eat only liquids, or eat boiled rice without salt for a whole week. Such diets are harmful to health, put the digestive system and the body as a whole into a stressful state and contribute to the rapid return of lost pounds after the end of food restrictions.

A proper nutrition diet, in essence, is designed to provide the body with all the necessary nutrients and microelements and is based on the principles of proper nutrition. However, simply eating right against the backdrop of the fad for diets is “unfashionable,” and PP (proper nutrition) is presented as a “PP diet for weight loss.”

Photo: Besedina Julia/Shutterstock.com

Against the backdrop of the craze for fast food, semi-finished products, and an abundance of industrially produced sweets, PP helps to return to the basics of the diet laid down at the genetic level. A person requires a certain amount of proteins, fats and carbohydrates per day with the caloric content determined by the energy expenditure of each individual organism.

All kinds of food benefits of civilization, rich in fast carbohydrates and fats, additives that stimulate appetite, and altered eating behavior contribute to a rapid increase in body weight. If you follow the principles of PP, the system of proper nutrition, excess weight does not accumulate. A decrease in fat reserves is facilitated only by an increase in energy consumption, that is, physical stress on the body.

It is quite possible to lose weight on PP if the daily diet provides fewer calories than is necessary for physiological processes. There are two options: eat right, observing the daily caloric intake for the body (calculated depending on the ratio of age, height, body weight, gender and activity) and increase physical activity, or reduce calorie intake.

The best results are found in those who neglect proper nutrition before the diet and are significantly overweight. The system is based on replacing high-calorie foods with low nutritional value with healthy foods and eliminating snacking. However, PP does not imply a sharp restriction of portions and volumes of food, so you should not get carried away by replacing a harmful hamburger with whole trout.

If you follow the rules and calculate the calorie content of the PP diet, it helps to reduce weight by an average of 4-6 kg per month, depending on the initial parameters.

Is there any benefit from PP?

Undoubtedly, proper nutrition helps maintain and even restore health. The weekly menu contains products that meet the body's needs for nutrients, vitamins and minerals.

The diet can also include foods and dishes that help satisfy increased needs for certain substances, masked as a desire to eat “junk” food. Researchers have long proven that craving for certain types of dishes and products does not always mean a lack of microelements contained in these dishes. For example, a love for carbonated drinks does not indicate a lack of carbohydrates, but masks a lack of calcium intake from food, and it is necessary to correct it not with Coca-Cola, but with dairy products.

Replacing foods allows you to saturate your body with essential microelements and prevent “breakdowns” from your diet.

Diet "proper nutrition": losing weight correctly

As with all diets, popular or medical, there are basic principles. They do not contradict the rules of healthy eating; on the contrary, they are mainly based on them. Some of the principles need to be adjusted in accordance with the characteristics of the body and new research in medicine and nutrition, however, this diet allows for minor deviations and can be adapted to the needs of a particular person.

PP principles:

exclusion of semi-finished products, fast food, carbonated drinks, industrial sweets, sausages, canned food, chips, almost all products prepared outside the home and not having the correct ratio of proteins, fats and carbohydrates. It is strictly forbidden to eat food with glutamate additives, sugar substitutes or its abundance;
salt restriction;
Every day after sleep, first of all, you need to slowly drink 200-300 ml of warm water;
dishes are prepared by steaming, baking, boiling, stewing. Fried food is prohibited;
a fifth of the diet consists of fresh fruits and vegetables;
almost completely eliminate fast carbohydrates, replacing them with slow-cooking foods: cereals (not instant), bread (whole grain or wholemeal), premium pasta, unsweetened vegetables. Berries, fruits and honey - sources of fast carbohydrates - are included in meals in the morning and afternoon;
the total volume of animal proteins is calculated by body weight: 1 g of protein should be supplied per 1 kg of weight daily;
the volume of liquid (preferably water and herbal teas, unsweetened fruit drinks, compotes) is at least 2 liters per day, with a mandatory glass of warm water 30 minutes before each meal;
carbohydrate meals are distributed for consumption in the first half of the day, protein - in the second;
It is recommended to consume only polyunsaturated fats: olive, flaxseed oil, fish (salmon, trout), seeds, nuts, avocados, etc. The total volume is 1/5 of the daily diet;
meals - 4-5 times a day, with a maximum period between meals of 4 hours. The last meal is 3 hours before bedtime. Snacks are possible (no more than 2 times a day, among common meals, for example, 200 g of kefir or an unsweetened apple);
Potato and pasta dishes are not combined with protein;
You should eat at the same time, without accompanying activities (watching TV, playing on the computer, talking on the phone, etc.), chew carefully, slowly: this promotes better absorption of food and faster satiety.

Proper nutrition: menu

Photo: Foxys Forest Manufacture/ Shutterstock.com

There is no strict menu in the proper nutrition system. Proper nutrition is a diet that involves nutritious meals, following the principles and excluding harmful foods. Each person, with proper nutrition, selects the main and accompanying dishes that are most suitable in the diet for him and his family members.

Proper nutrition: an example for losing weight for a week

With proper nutrition, the weekly menu for weight loss is compiled based on the parameters and characteristics of the person. However, there are budget examples of plans and diets with proper nutrition. So what can you eat?

Meal/day	First meal	Second meal	Third meal	Intermediate (second breakfast, afternoon snack)
Monday	Whole grain bread, cheese, vegetables, green tea	Boiled meat, steamed vegetables (cauliflower, green beans), rosehip decoction	Broccoli baked with cheese, boiled egg, mint tea	A glass of kefir
Tuesday	Curdled milk, vegetable salad, apple. Chicory drink	Puree vegetable soup (without potatoes), baked meat. Still mineral water	Boiled salmon, brown rice. Unsweetened fruit drink	Fruit
Wednesday	Steamed or baked omelette, greens, orange, tea	Steamed veal meatballs, stewed beans, vegetable salad. Freshly squeezed fruit juice	Cottage cheese casserole, unsweetened apple, vegetable juice	Kefir
Thursday	Vegetable salad, toast with curd cheese, tea	Whole grain pasta, vegetable salad, dried fruit compote	Fish cutlets, steamed broccoli, tea	Apple
Friday	Oatmeal without sugar, with butter, apple and cinnamon, fruit juice	Pumpkin soup with sesame seeds, baked chicken, vegetable salad, tea	Boiled turkey, stewed carrots, fruit juice	Curdled milk, fermented baked milk
Saturday	Baked potatoes stuffed with cottage cheese and herbs, fruit juice	Baked fish with boiled rice, green salad with tomatoes, tea	Cottage cheese (up to 6% fat, 150 g), unsweetened fruit, tea	Apple
Sunday	Toast with egg, cheese and tomatoes, greens, fruit drink	Steamed veal, baked potatoes, vegetable salad, tea	Steamed omelette with green beans, unsweetened fruit	Kefir

Diet adaptation

Depending on the goals and capabilities of the menu, you can create a menu by changing products to match the calorie content and composition, adding and excluding dishes according to individual choice.

How long does a diet last with proper nutrition?

This diet does not imply any time limit. When switching from a chaotic diet to principles consistent with proper nutrition, it should be remembered that this type of eating behavior is a natural, preferential choice that provides for the body and meets its needs. After a period of achieving the desired body weight, you should not return to the previous style of eating; the nutritional system of this diet makes it easy and happy to adhere to its rules throughout your life.

Medical dietary restrictions

There is no diet that is suitable and “correct” for everyone. Different health conditions, diseases, restrictions force you to adhere to different rules and menus. However, in general, this diet is considered the most “healthy” and most adaptable to the body’s requirements.

To lose weight, it is important to follow one rule: spend more calories than you consume. To determine the daily calorie intake, you need to calculate your norm and subtract 300-500 kcal. It is this deficiency that leads to weight loss without stress to the body. Also, a barrier to starting proper nutrition is not knowing what to cook, so we have made a menu for the week with simple recipes that will help you start eating right. Also, this menu is not intended for those who engage in intense training.

Monday

Number of kilocalories: 1513 kcal

Breakfast

Hercules – 50 g
Raisins – 10 g
Honey – 10 g
Chicken egg – 55 g
Cereal bread – 20 g

Boil Hercules in water, add raisins and honey to the finished porridge. Boil the egg soft-boiled or hard-boiled. Serve with a mug of black coffee or tea.

Snack

Banana – 100 g
Prunes – 30 g

Dinner

Buckwheat – 50 g
Chicken breast – 100 g
Sauerkraut salad – 100 g
Cereal bread – 20 g

Boil chicken breast and buckwheat. Serve with salad and bread.

Snack

Cottage cheese 5% – 100 g
Apple – 100 g

Dinner

Pollock – 200 g
Cucumber – 100 g
Tomato – 100 g
Fresh cabbage – 100 g
Olive oil – 10 g

Steam pollock. Chop the vegetables, mix and season with olive oil.

Snack

Kefir 1.5% – 350 g

Kefir before bed helps you fall asleep and improves digestion.

Tuesday

Number of kilocalories: 1503 kcal

Breakfast

Chicken egg – 110 g (2 pcs)
Milk – 30 g
Cheese – 20 g
Broccoli – 70 g
Cereal bread – 20 g

Beat eggs with milk, add grated cheese and broccoli, bake in a deep bowl in the oven without oil for 20 minutes. Serve with a slice of grain bread, black coffee or tea.

Snack

Peaches – 300 g

Dinner

Rice – 50 g
Pollock – 200 g
Sea kale salad – 150 g

Boil the rice until tender, bake the pollock in the oven without oil or steam it. You can make your own seaweed salad or buy canned one.

Snack

Cheese – 40 g
Cereal bread – 40 g
Tomato – 50 g

Cut the tomato and cheese into thin slices and place on bread. You can add garlic for a brighter taste.

Dinner

Chicken breast – 100 g
Sour cream 15% – 20 g
Cheese – 20 g
Tomato – 100 g
Garlic – 10 g

Finely chop the tomato and garlic and mix. Coat the chicken breast with the resulting sauce and bake in the oven without oil for 20-30 minutes. Before serving, sprinkle with grated cheese.

Snack

Kefir 1.5% – 350 g

Wednesday

Number of kilocalories: 1532 kcal

Breakfast

Cheese – 40 g
Cereal bread – 40 g
Tomato – 50 g

Make sandwiches and serve with coffee or tea without sugar.

Snack

Cottage cheese 5% – 100 g
Honey – 20 g
Apple – 100 g

Finely chop or grate the apple and mix with cottage cheese. Add honey to cottage cheese or tea instead of sugar.

Dinner

Potatoes – 300 g
Chicken breast – 100 g
Broccoli – 70 g
Cereal bread – 20 g
Garlic – 10 g

Peel the potatoes and cut into cubes. Simmer together with chicken breast, garlic and broccoli over medium heat without adding oil. Serve with herbs and a slice of grain bread.

Snack

Banana – 100 g
Orange – 150 g

Dinner

Turkey breast – 300 g
Cherry tomatoes – 200 g
Sweet pepper – 100 g
Frozen corn – 100 g
Iceberg salad – 100 g
Cheese – 20 g
Olive oil – 10 g

Bake the turkey in the oven without oil. Chop tomatoes, peppers and lettuce, mix with corn and olive oil. Before serving, sprinkle turkey with grated cheese.

Snack

Kefir 1.5% – 350 g

Thursday

Number of kilocalories: 1570 kcal

Breakfast

Hercules – 50 g
Raisins – 10 g
Honey – 10 g
Cheese – 30 g
Cereal bread – 20 g

Boil Hercules in water, add raisins and honey to the finished porridge. Make sandwiches from cheese and bread. Serve with a mug of black coffee or tea.

Snack

Apple – 100 g
Orange – 150 g
Banana – 100 g

Dinner

Spaghetti – 50 g
Chicken breast – 100 g
Cherry tomatoes – 100 g
Olive oil – 10 g
Cheese – 30 g

Boil spaghetti and breast in salted water. Mix, add cherry tomatoes cut in half, sprinkle with grated cheese, add olive oil.

Snack

Watermelon – 400 g

Dinner

Chicken egg – 110 g (2 pcs)
Fresh greens – 50 g
Sunflower oil – 10 g
Chicken breast – 100 g

Beat eggs with a little water, add herbs and breast, cut into strips. Grease a deep baking tray with oil, pour in the resulting mixture, and bake in the oven for 20-30 minutes. Add salt/pepper to taste.

Snack

Kefir 1.5% – 350 g

Friday

Number of kilocalories: 1441 kcal

Breakfast

Chicken egg – 110 g (2 pcs)
Hercules – 30 g
Apple – 50 g
Honey – 10 g
Cinnamon – 2 g
Cereal bread – 20 g

Boil eggs soft-boiled or hard-boiled. Boil oatmeal in water, add honey, apple, sprinkle with cinnamon. Serve with a slice of grain bread.

Snack

Fresh carrots – 300 g

Dinner

Rice – 50 g
Chicken breast – 100 g
Olive oil – 10 g
Onion – 100 g
Carrots – 150 g
Pickled cucumber – 200 g

Rinse the rice. Cut the breast, onion, carrots into cubes, fry in oil in a deep frying pan. Add rice to the pan and add water. Simmer until done. The result will be a dish similar to pilaf. Serve with pickles.

Mango – 200 g

Dinner

Canned tuna in its own juice – 200 g
Cherry tomatoes – 100 g

Snack

Kefir 1.5% – 350 g

Saturday

Number of kilocalories: 1547

Breakfast

Buckwheat – 50 g
Greens – 50 g
Cheese – 20 g
Chicken egg – 55 g

Boil buckwheat and egg. Finely chop the greens, egg and cheese and mix with buckwheat. Add salt to taste.

Snack

Grapefruit – 200 g
Orange – 200 g
Banana – 100 g

Dinner

Buckwheat – 50 g
Green beans – 200 g
Cheese – 30 g
Chili pepper – 20 g
Sunflower oil – 10 g

Fry beans and peppers in oil, boil buckwheat. Mix and sprinkle with grated cheese.

Snack

Walnuts – 40 g

Dinner

Beetroot – 150 g
Chicken breast – 100 g

Boil beets and breast separately. Cut the beets into slices or grate them.

Snack

Kefir 1.5% – 350 g

Sunday

Number of kilocalories: 1646 kcal

Breakfast

Strawberries – 100 g
Yogurt without additives – 300 g
Honey – 10 g

Finely chop the strawberries and mix with yogurt, add honey.

Snack

Pear – 200 g
Honey – 20 g
Walnuts – 30 g

Cut the pears into halves, scoop out the pulp with a spoon and mix with nuts and honey. Bake in the oven for 10 minutes. Serve with black or green tea.

Dinner

Spaghetti – 100 g
Tuna in its own juice – 100 g
Green peas – 100 g
Olive oil – 10 g

Boil spaghetti, mix with tuna and peas, add oil.

Snack

Yogurt without additives – 150 g
Apple – 100 g

Eat alone or mix yogurt with chopped apple.

Dinner

Tuna in its own juice – 200 g
Peas – 100 g
Cherry tomatoes – 100 g

Mix, season with lemon juice.

For the normal existence of a healthy person, a rational diet is necessary. Its main task is to ensure that the body receives essential nutrients in the form of proteins, fats, carbohydrates, water, salts and vitamins. In addition, this method of nutrition is characterized by a variety of taste qualities of food and their culinary processing. Therefore, you should make it a mandatory rule to draw up a healthy nutrition menu for the week ahead.

The daily rational diet of a normal healthy person should contain up to 100 g of proteins, 60 - 80 g of fats and 500 g of carbohydrates. You also need to consume one and a half to two liters of fluid and up to 20 g of table salt.

Proper nutrition should contain a sufficient amount of minerals, vitamins and nutrients.

Food should also contain:

metal salts (iron, copper);
minerals necessary for the growth and development of cells in body organs;
and vitamins – A, B1, B2, Bpp, B6, B12, C, D, E, K.

The latter are administered in relatively small quantities. However, their presence is mandatory, and their absence will lead to the development of various diseases: night blindness, polyneuritis, pellagra, anemia, scurvy, rickets.

Metal salts are found in greens, fruits, liver and meat. The body needs calcium salts contained in dairy products, cabbage, vegetables and fruits. Phosphorus compounds are present in milk and its products, egg yolks. Potassium salts are found in potatoes and other vegetables.
Vitamin A is present in the form of carotene in carrots, spinach, rose hips, fish oil, egg yolks, and butter.
B vitamins are present in cereal peels and bran, brewer's and baker's yeast, legumes, meat products and liver, spinach, peanuts, and citrus fruits.
Fish, butter, and eggs are rich in vitamin D.
Vitamin E is present in milk, vegetables, grains, egg yolks and lard.

Insufficient intake of animal proteins in food can lead to a number of diseases.

Of the total daily amount of proteins, 60% should be covered by the so-called complete ones. These are animal proteins that are found in meat, fish, poultry, dairy products and eggs. The remaining 40% comes from plant proteins, with the exception of potato protein, which is also complete.

Fats are also divided into animal and vegetable.

Products containing animal fats are lard, sour cream, butter, cheese, milk, egg yolks.
Accordingly, vegetable fats are oils that are produced from plant seeds. These are sunflower, corn, olive, cotton, peanut and others.

Unlike vegetable fats, animal fats contain lipoids, which have a higher nutritional value for the human body.

Sources of carbohydrates are flour, bread, cereals, potatoes, honey, milk, vegetables, fruits, berries and sugar.

The main principle of proper nutrition follows from the above. It must be complete and contain in the required quantities all vital products of animal and plant origin.

Differences in menu planning for women and men

When drawing up a menu for every day, it is necessary to take into account the person’s weight, age, and climatic conditions. The change of seasons is also important, because in winter a person needs much more energy than in summer. These are factors that determine the amount of energy expended by the body. That is why the daily diet is usually calculated in calories per kilogram of weight. This is an indicator of the amount of necessary energy that will be expended by the body.

The menu is individual for each person.

For people engaged in mental work, office employees, and the service sector, the daily amount of required calories is calculated based on 40 calories per kilogram of body weight.
For those who do physical labor, the calculation is 50 calories per kilogram.
Builders, miners, and agricultural workers must eat more heavily because their work is hard and they expend a lot of energy. Therefore, here the calorie intake should be the highest - up to 70 - 80 calories per kilogram of weight.

For men, foods richer in calories and proteins are suitable. Since representatives of the stronger sex spend more energy on maintaining their body. Their muscle mass is also higher. Therefore, for a man of average build who works in an office, about 3,500 calories per day are needed. It is also important that foods contain slightly more selenium and zinc.

The women's menu differs from the men's menu in that it contains fewer calories. 2500 calories per day are enough for the normal functioning of the female body. The menu should contain products that include calcium, unsaturated fatty acids, and collagen. Proper nutrition for weight loss can be lower in calories.

At a young age, women's metabolism is quite high, so you can sometimes allow yourself more sweets and even fatty foods. However, after twenty-five, you need to slightly reduce your caloric intake so as not to gain excess weight. After thirty it will be very difficult to get rid of it.

Healthy nutrition menu for the week

There should be several meals at different times throughout the day. Traditions of different nations and all kinds of diets offer 3 – 6 meals a day. However, the most acceptable in current conditions is a menu of 3 to 5 meals per day.

A proper nutrition menu should contain a sufficient amount of vegetables, dairy products, meat and fiber-rich foods.

Breakfast should account for 30 - 35% of the calories of the daily diet.
Lunch should consume 45–50% of calories.
And for dinner - only 20%.

When creating a menu for the week, you need to take into account that for breakfast it is better to choose porridge with milk or water with dried fruits and nuts. They are suitable for whole grain bread with cheese or butter, kefir, fermented baked milk. In the morning, you can gain strength before the upcoming working day with chicken or quail eggs in the form of an omelet or soft-boiled. In summer, a fresh salad - vegetable or fruit - will be good.

For lunch, soups are preferred - borscht, chicken broth, pickle soup, cabbage soup, bean soup, mushroom soup, etc. The second course should also be hearty, but not so filling that it makes you sleepy after lunch. For example, vegetable stew or goulash with a piece of fish or cutlet, durum wheat pasta with cheese and sauce. And a fresh vegetable salad would be a great addition.

Dinner should not be rich in protein foods; it is better to avoid fried foods. Salads, steamed cutlets, and vegetable dishes are preferred. Cottage cheese casseroles and cheesecakes will perfectly fill you up before a night's rest. And kefir or yogurt will stimulate the digestive process.

Day of the week	Breakfast	Dinner	Dinner
Monday	Omelette Sandwiches with cheese	Buckwheat porridge with pork Cabbage salad	Steam cutlets with mashed potatoes
Tuesday	Pancakes with curd filling	Cream soup with beans Steamed cutlets Vegetable Salad	Fish and baked potatoes
Wednesday	Sandwiches with cheese Yogurt	Noodle soup Stuffed eggs	Potato and mushroom casserole
Thursday	Warmed sandwiches with sausage and cheese	Borsch Vegetable stew	Vegetable salad Baked fish fillet
Friday	Oatmeal porridge with ground walnuts	Ear Pilaf	Steamed cutlets with beans
Saturday	Oatmeal with raisins and dried apricots Yogurt	Soup with meatballs Steamed cutlets Cabbage salad	Omelette with mushrooms
Sunday	Buckwheat with milk	Salad with greens Chicken broth	Chicken pilaf

Recipes by day of the week

We offer main dishes from the presented menu by day of the week.

Omelette with tomatoes

Omelet with tomatoes is a quick breakfast that saturates the body with a lot of nutrients.

Take:

4 eggs.
2 tomatoes.
Grated cheese – 2 tbsp. spoons.
Greenery.
Flour - Art. spoon.
Butter – 40 g.

Cut the tomatoes into pieces, chop the onion and herbs. Beat eggs, add grated cheese and flour, mix well. Fry the onions and tomatoes a little in butter, add the greens to the pan. Pour eggs over everything, salt to taste. Fry with the lid closed for 7 minutes over medium heat.

Buckwheat porridge with pork

Buckwheat porridge with pork is a very satisfying, tasty dish.

Take:

Pork – 200 g.
Buckwheat - a glass.
Carrot.
Vegetable oil - half a glass.
Herbs, salt, seasonings.

Grate the carrots, chop the onion, cut the meat into pieces. Fry vegetables in oil in a casserole, then add meat. Pour water and add washed buckwheat. There should be enough liquid to completely cover the contents of the cauldron. Salt, add herbs and spices. Simmer, stirring occasionally, over low heat until cooked through.

Steamed cutlets

Steamed cutlets are much healthier than those cooked in a frying pan.

Take:

Veal – 300 g.
Bulb onions.
Egg yolk.
Herbs, spices, salt.

Prepare minced veal with onions. Add egg yolk, chopped herbs and spices to it. Add salt and form cutlets. Pour water into the pan, and as soon as it starts to boil, lay out the meat preparations. Cover the pan with a lid and simmer the cutlets for about half an hour, adding water if necessary.

Pancakes stuffed with cottage cheese

Pancakes with cottage cheese are a delicious treat.

Take:

Pancakes – 4 pcs.
Cottage cheese – 120 g.
Cream – 2 tbsp. spoons.

Whip the cream, add cottage cheese to it. Fill the pancakes with the resulting mixture.

Cream soup with beans

Creamy bean soup is cheap and easy to prepare.

Take:

Red beans – 1 tbsp.
Tomatoes – 2 pcs.
Vegetable oil - to taste.
Herbs, spices, garlic, salt.

Boil the beans, chop the onion, cut the tomatoes. Simmer the onion in vegetable oil for a couple of minutes, adding the bean broth. Then add half the beans to the pan and continue to simmer for a few more minutes. Remove the container from the heat and crush its contents with a pestle or grind in a blender into a puree.

Pour some water into the pan, transfer the resulting puree there, add the rest of the beans, tomatoes, garlic, salt and spices. Cook the soup for 20 minutes until tender, stirring occasionally.

Fish and baked potatoes

A complete and healthy dish.

Potatoes – half a kilo.
Mackerel – 300 g.
Carrot.
Spices, herbs.

Cut the potatoes into slices, chop the onion, grate the carrots. Cut the fish into portions. Place potatoes, carrots, fish and onions in layers on greased foil, seasoning it all with spices. Wrap the foil as tightly as possible and place on a baking sheet. Bake for half an hour at 200 degrees until done.

Noodle soup

The noodle soup is rich and satisfying.

Take:

Chicken backs – 2 pcs.
Noodles.
Carrot.
Vegetable oil – 2 tbsp. spoons.
Spices.
Greenery.

Boil chicken backs in water for forty minutes with spices. At this time, carrots and onions should be chopped, fried in vegetable oil and placed in a pan with broth. Place the noodles in the soup and cook for a couple of minutes. Before serving, add finely chopped herbs to the soup.

Stuffed eggs

Deviled eggs are always a popular appetizer.

Take:

Four eggs.
Pate – 70 g.
Mayonnaise.
Spices.

Cut the hard-boiled and peeled eggs into two parts. Take out the yolks and grind them together with the pate and mayonnaise. Add spices to this mass, and then carefully fill the whites with a teaspoon.

Potato casserole with mushrooms

Potato casserole with mushrooms is one of the most basic dishes.

Take:

Mushrooms – 200 g.
Potatoes – half a kilo.
Two eggs.
Milk - a glass.
Sour cream – 2.5 tbsp. spoons.
Vegetable oil to taste.
Spices.
Greenery.

Mash the boiled potatoes, add milk, and cool. Beat the eggs and combine them with the puree. Fry mushrooms with spices and onions.

Then take a baking sheet, grease it with oil and place mashed potatoes and prepared mushrooms on it in layers. Gently sprinkle sour cream on top. Bake in the oven at a temperature of 150 - 180 degrees for twenty minutes.

Borsch

Borscht is the most popular dish.

Take:

Cabbage – 150 g.
Carrot.
Beetroot.
Potatoes – 1 pc.
Bell pepper – 1 pc.
Tomato – 1 pc. or tomato paste - tbsp. spoon.
Vegetable oil.
Beans to taste.
Spices.

Boil the beans, chop the potatoes and bell peppers, chop the onions and cabbage, grate the carrots and beets. Place beans (canned) and potatoes into a saucepan with boiling water. Then fry the onions, carrots and bell peppers in vegetable oil. Place these vegetables in the pan with the future borscht. Add chopped tomatoes and then cabbage. Grate the beets and also add to the borscht. Season the dish with spices and herbs.

Vegetable stew

The dish will definitely be appreciated by those who watch their figure.

Take:

Bell pepper.
Eggplant.
Zucchini.
Tomato – 2 pcs.
Garlic – 2 cloves.
Vegetable oil.
Spices.

Cut the eggplant into cubes, cover with cold water, add salt and leave for 15 - 20 minutes. Chop the zucchini and bell pepper, chop the onion, cut the tomatoes into slices.

Pour a little vegetable oil into a saucepan or cauldron and place the prepared vegetables there. Drain the darkened water from the eggplants, squeeze them lightly with your hands and then add to the rest of the ingredients. Simmer with garlic and spices until all ingredients are soft.

Baked fish fillet

The fish fillet has a delicate taste.

Take:

Fish fillet.
Greenery.
Spices.
Half a lemon.
Vegetable oil.

Treat the prepared fish fillet with spices, salt and place on a sheet of foil. Top with chopped onion, thin slices of lemon and herbs. Sprinkle the workpiece with vegetable oil. Wrap everything in foil, place on a baking sheet and bake in the oven at 180 degrees.

Ear

Fish soup will diversify your menu.

Take:

Fish - half a kilo.
Carrot.
Potato.
Bell pepper.
Spices.
Greenery.

Chop the onion, cut the bell pepper into strips, potatoes into cubes, carrots into slices. Place the potatoes and spices in a two-liter saucepan with boiling water, and after a few minutes add the fish.

Lightly sauté onions, carrots and bell peppers in vegetable oil separately in a frying pan. Then add these vegetables to the fish soup and cook until tender. Before serving, you can put a little chopped greens on each plate.

Pilaf

Pilaf is a combination of aromas, juicy meat and delicious vegetables.

Meat – 400 g.
Rice – 1.5 cups.
Carrot.
Garlic.
Vegetable oil.
Spices.

Chop the onion, cut the carrots into small strips. Heat vegetable oil in a cauldron and add prepared vegetables. Simmer a little, add meat, add water and simmer until soft, cover with a lid.

After this, put well-washed rice in a cauldron, add spices and garlic. Fill everything with water so that it covers the cereal. Cover the pilaf with a lid and cook over low heat until done.

Meatball soup

Meatball soup is a hearty and elegant dish.

Take:

Minced beef – 200 g.
Carrot.
Potatoes – 2 pcs.
Vegetable oil.
Spices.

Chop the onion and divide into two parts. Add one of them to the minced meat mixture, season with spices and mix well. Place chopped potatoes into boiling water. Then form meatballs and put them in the soup, adding spices.

Lightly fry the second part of the onion and grated carrots in vegetable oil. Then place the vegetables in a pan with the almost finished first course.

Omelet with mushrooms and cheese

Omelet with mushrooms and cheese - an absolute delicacy

Take:

4 eggs.
Mushrooms to taste.
A small onion.
Cheese – 40 g.
Milk - a quarter glass.
Vegetable oil – 3 tbsp. spoons.

Chop the mushrooms, beat the eggs with milk and add salt. Grind the cheese on a grater. Chop the onion.

Pour vegetable oil into a frying pan, add mushrooms there and simmer them until soft under the lid. Then add the onion, lightly fry and pour beaten eggs over everything. Sprinkle the dish with grated cheese on top, close the lid and cook for a few more minutes.

Pour vegetable oil into a metal pan or cauldron, add garlic, onions, carrots, tomatoes, and bell peppers. Simmer the vegetables for 5 - 7 minutes over low heat, then add the chicken to the pan and cook the dish for a few more minutes.

Then cover the vegetables and meat with well-washed rice, add spices and herbs. Fill the contents of the pan with water, cover with a lid and cook until tender, stirring occasionally.

Shopping list for menu planning

Of course, it is very convenient to find a ready-made menu and a list of products on the Internet. The problem seems to be resolved. However, this is not true, since everyone has their own taste preferences, habits, and salaries. You may not need some products at all, but some ingredients will have to be added to the proposed list.

Plan your shopping trip carefully.

We offer a few tips to make shopping and going to the market easier.

First of all, you need to decide what day is best to do this. Then look into your “bins”, check what products are already stored in the cabinet. Often this is flour, cereals, sugar - you don’t need to buy them weekly. You can make a purchase once a month.

It is better to make a list of products into sections so that you can easily navigate the store.

We offer a grocery list for the week, which is made up of those dishes that are listed on our menu. Determine the amount of food based on the amount of food needed for the whole family.

Dairy products:

Butter.
Milk.
Cottage cheese.
Sour cream.
Cream.
Yogurts.
Mayonnaise.
Eggs (always located in the store on the shelves next to the dairy)

These are perishable products, so you won’t be able to stock up on them for a week. You will have to buy it once every couple of days.

Meat products:

Veal.
Pork.
Ground beef.
Chicken backs and breasts.
Sausage.
Pate.

Fish products:

Mackerel.
Any fish extra.

These products, with the exception of sausages, can be purchased for a week at once and stored in the freezer.

Grocery:

Flour.
Red beans.
Buckwheat.
Noodles.
Spices and bay leaf.
Salt and sugar.

Grocery products can be successfully stored for several months, so you can buy them rarely, but with a reserve.

Canned food:

Canned beans.
Pate.
Tomato dressing.
Vegetable oil (often sold in stores on shelves next to canned foods).

Vegetables fruits:

Potato.
Carrot.
Beet.
Cabbage.
Tomatoes.
Bell pepper.
Zucchini.
Eggplant.
Cucumbers.
Greens - onions, lettuce, dill.
Garlic.
Mushrooms.

Of the prepared and frozen foods, according to the proposed menu, you will only need pancakes.

A budget option for a healthy nutrition menu

There are many healthy products that are very inexpensive, but are quite suitable for preparing delicious dishes.

Proper nutrition does not mean expensive food.

Proper nutrition for women and men does not suffer at all.

These are vegetables familiar to everyone - carrots, onions, cabbage, radishes, beets.
In a budget menu, expensive beef and pork can be successfully replaced with inexpensive fish (most often herring) and chicken.
Also use offal - liver, kidneys.
Legumes contain valuable plant proteins, so sometimes they can completely replace meat. In a budget menu, they can be used more often, especially since the price of peas and beans is quite acceptable.
Common cereals - buckwheat, rice, oats - are rich in valuable nutrients and vitamins. Therefore, their presence on your table is mandatory.
Dairy products are vital, but can sometimes be expensive. Therefore, the choice should be made in favor of kefir and Greek yogurt instead of sour cream and cream. You can buy simple low-fat cottage cheese, instead of expensive curd masses with sweet and fatty ingredients.
The cheapest fruits are apples and bananas. They can be found in almost any store or market.
It’s better to bake your own bread or buy rye bread.
Sweets can completely replace dried fruits and honey. Sometimes you can indulge in a little dark chocolate. It is much healthier than light milk milk.

Between main meals, you can have small snacks, such as second breakfast and afternoon snack. Fruit, a glass of kefir or yogurt, and 100 grams of cottage cheese are suitable for this.

We offer a sample menu for a very small budget:

Day of the week	Breakfast	Dinner	Dinner
Monday	Cabbage salad Boiled rice Tea or coffee	Boiled fish Vegetable salad Dried fruits compote	Boiled chicken breast Vegetable stew Tea
Tuesday	Buckwheat porridge Cottage cheese Coffee	Vegetable soup The vinaigrette Tea or compote	Radish salad Stewed vegetables with rice Kefir or fermented baked milk
Wednesday	Oatmeal porridge Banana Yogurt	Vegetarian borscht Stewed fish with vegetables Tea	Cabbage salad Chicken cutlets Dried fruits compote
Thursday	Cottage cheese Two eggs Coffee or tea	Vegetable soup with beans Rice Dried fruits compote	Barley porridge Carrot cutlets Tea
Friday	Rice porrige Cabbage salad Tea	Steamed fish Vegetable salad Tea	Boiled chicken breast Vegetable stew Dried fruits compote
Saturday	Fried eggs Salad with fresh herbs Yogurt	Vegetarian pickle Buckwheat Kefir	Chicken breast with garlic in the oven The vinaigrette Dried fruits compote
Sunday	Oatmeal 2 soft-boiled eggs Coffee	Stewed fish with vegetables Potato salad Tea	Cottage cheese Buckwheat Yogurt

Proper nutrition is the healthiest way to eat food, contributing to the normal functioning of the body and beauty. This is a great habit that is better to follow for life, not for two weeks with the goal of losing weight. Try it and see for yourself that it is easy, tasty and not expensive.

For maximum results when losing excess weight, you need to use recipes for proper nutrition for weight loss when creating your daily menu. A balanced diet will help improve your metabolism, get rid of extra pounds and achieve your desired size. All you need to do is be able to combine products with each other and know their properties. Recipes for weight loss are based on the calorie content of foods.

Basic principles of proper nutrition

The diet of any weight loss diet is based on a combination of foods that help you lose excess weight. In addition, such nutrition systems include several basic rules, following which the weight loss effect is achieved. These include:

recipes for all dishes must be balanced in proteins, fats and carbohydrates. In addition, it is necessary to add fiber and foods containing vitamins and microelements necessary for the body to maintain vital functions to recipes;
You need to watch your portion sizes. It is necessary to follow the rule “better less, but more often” - reducing the size of portions, but increasing the frequency of meals;
every person who adheres to the principles of proper nutrition and strives to lose weight should at least approximately be able to calculate the energy value of recipes;
you can't skip breakfast. Even if the body does not feel hungry, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before your first meal, you need to drink a glass of warm water - this will start the metabolic process. To add variety to your breakfast, there are many weight loss recipes;
You need to exclude harmful foods as much as possible from your daily diet. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic drinks. Their use significantly slows down the process of losing weight;
if it is difficult for the body to adapt to a diet consisting only of recipes for dishes prepared without added sugar, then it is better to replace such menu components with healthy analogues: candy can be made from dried fruits and nuts, cookies can be baked from oatmeal according to a homemade recipe, and sugar in tea can be replaced honey;
It is better to purchase products for recipes from trusted manufacturers who do not grow or produce them with the addition of various chemicals and hormones. This is especially true for meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
It is also better to minimize the use of salt in recipes for weight loss, as it promotes the accumulation of fluid and can cause swelling. Proper nutrition recipes for weight loss should contain a very small amount of salt;
in addition to recipes for weight loss, the PP menu should consist of daily fluid intake of at least 2 liters;
Chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Table of products for making recipes

To create your own recipes for proper nutrition, you can use the following table, which lists allowed and prohibited foods for weight loss.

How to plan your diet when losing weight

Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this routine every day:

When losing weight, you should never skip breakfast;
you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fat. To avoid this, you need to use snack recipes for weight loss;
all recipes for proper nutrition for weight loss must be balanced in composition;
you need to eat measuredly - in small portions, but often;
it is necessary to plan the day in advance so as to include physical activity, but combine it with meals - so as not to exercise on a full stomach and not to overeat after training;
in case of urgent need to eat one of the prohibited foods, it is better to do it, but keep yourself in control.

Recipes for proper nutrition

It’s easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be an excellent example of healthy eating and lead to weight loss

Recipe: pasta with vegetables and chicken

Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not peel the skin from the vegetable), add green beans and broccoli to it. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Cut the chicken breast into small pieces and add to the vegetables. Once cooked, the vegetables and chicken can be tossed with the pasta or served separately.

Recipe: fish with white sauce

The good thing about this weight loss recipe is that the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of spoons of sour cream (with a low fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoon of mustard.

Cook the fish: to do this, you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), remove skin and bones, pour in a little lemon juice, place on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.

Recipe: Stuffed Zucchini

Cut small zucchini (the smaller the better) in half lengthwise and scoop out the pulp. Grate some cheese first. Add it to the zucchini pulp, seasoning with garlic and a mixture of Provençal herbs. Fill each half with the mixture. Cut the cherry tomatoes into 2 parts and place them in “boats” along the entire length. Sprinkle finely chopped parsley, cilantro or onion on top.

Advice: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you to avoid adding salt to the dish, promoting weight loss.

Recipe: Couscous with vegetables and fish

Couscous is a cereal that helps normalize the salt balance in the body, significantly reduces cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify your usual diet when losing weight. You can cook couscous in a double boiler or by boiling it in water. It only takes 5 minutes. You can add any stewed vegetables to the cooked cereal, but it goes best with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.

Vegetable and bean salad for weight loss

Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 of wine vinegar (as an option: you can add finely chopped onions previously marinated in vinegar) or lemon juice, pepper.

Tip: in salad recipes for weight loss, it is better not to use canned beans, corn or peas, but to prepare a dish from fresh ingredients - boil the beans, replace the corn with baked or frozen corn, and take fresh or frozen peas.

Shawarma for weight loss

This recipe is suitable for those who want to lose weight without denying themselves their usual food. For lavash, it is better to take a flatbread made from whole grain flour. You can also prepare it yourself. Instead of mayonnaise, grease the pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without MSG). Simmer chicken, cut into pieces, in soy sauce. Place sauce, fresh cucumber (in rings), avocado (in thin slices), chicken, lettuce, and add pomegranate seeds in the center of the flatbread. Wrap in envelopes or roll.

Recipe for weight loss: Stuffed champignons

This recipe can be a replacement for pizza if you eat right and lose weight. It is better to take more champignons. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them broccoli, disassembled into florets, diced bell pepper and diced tomato. Stuff mushroom caps with this mixture and sprinkle cheese on top. Bake in the oven.

Vegetable salad

This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.

An approximate daily diet for weight loss

In order to learn to control your diet over time, without calculating the calorie content of your meals every time, you can start by keeping a proper nutrition diary, in which you write down all the foods you eat during the day. This helps you analyze the foods you eat, lose weight, and allow you to create recipes for your own meals without difficulty in the future. To get started, you can use an approximate daily menu of proper nutrition:

	Breakfast	Dinner	Dinner	Snacks (distribute all day)	Beverages
1	Oatmeal on water	Chicken breast stewed with vegetables. As a side dish - durum wheat pasta	Vegetable stew with pieces of soy meat	50 g dried fruits; bread sandwich with a piece of red fish and avocado	Still water; green tea; Herb tea; sugar free coffee; natural vegetable and fruit juices.
2	Cucumber salad with tomatoes and herbs. Sandwich made from whole grain bread with a slice of tomato, a piece of mozzarella and herbs	Broccoli, cheese and egg casserole.	Brown rice with squid (or other seafood)	1 apple; sandwich made from whole grain bread with cottage cheese (or cottage cheese) and herbs
3	Buckwheat porridge on water	Vegetable soup with a piece of black bread	A small piece of boiled beef and stewed zucchini with eggplant	50 grams of any nuts; a glass of kefir (you can add a small spoon of honey)
4	Cottage cheese (low fat) with sour cream or fruit	Chicken with buckwheat. Cereals can be varied with carrots and onions	Egg omelet with vegetables (broccoli, tomatoes, onions, bell peppers)	Oatmeal cookies (no sugar); handful of dried fruits
5	Fruit salad dressed with natural yoghurt	Rice cream soup with vegetables	Cheese casserole. Fresh cabbage and carrot salad	A glass of kefir; 1 apple
6	Millet porridge on water	Vegetable casserole (zucchini, tomato, carrots, eggplant, egg)	Piece of boiled white fish with brown rice	Rice bread sandwich with lightly salted trout and a slice of cucumber
7	Rice porridge on water	Omelet with a piece of baked chicken	Salad of fresh beets, cabbage and carrots and a piece of boiled beef	A glass of kefir; handful of nuts

Sample proper diet for weight loss for a week

Recipes for proper nutrition should include dishes taking into account the characteristics of the body, while promoting weight loss:

For breakfast, it is better to eat food that will give the body enough energy for the whole day. The healthiest breakfast is porridge cooked in water. Healthy grains include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a sandwich of black bread with cheese or a slice of lightly salted fish.
Lunch should be balanced in terms of protein, fat and carbohydrates. The optimal solution may be vegetable, fish or chicken soups. Days of taking liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
For dinner, you should eat recipes that are easier for the body. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to success when losing weight.
As a snack drink a couple of glasses of low-fat kefir per day. Fruits (in reasonable quantities), nuts and dried fruits are also an excellent solution.
By adhering to proper nutrition, you can arrange weekly or once every 2 weeks fasting days.

Approximate proper diet for weight loss for a month

When drawing up a healthy nutrition plan for the month, you need to adhere to the general rules that form your daily diet. The recipes used are the same, they are based on a combination of healthy products. The main thing to remember is that results do not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case will a slim figure cease to be a dream, but become a real reality. There is another useful tip that often helps you lose weight no less than recipes for healthy dishes: go grocery shopping on a full stomach.

Options for healthy snacks

These meals are no less important in creating a healthy diet in an effort to lose weight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little—a small handful is enough. Also, recipes for proper snacks can consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are complemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All these ingredients can be used individually or combined to create delicious sandwich recipes for weight loss. A glass of kefir helps normalize metabolism, so you should also pay attention to it. Such recipes do not require much time to prepare, but can keep you from eating unhealthy foods.

Compliance with all the principles and conditions of proper nutrition using recipes for weight loss, together with active physical activity, will be the solution in the fight against excess weight. It is important to be patient and confidently move towards your goal.