Healthy and nutritious menu with recipes for the week

Proper nutrition is a balanced diet, healthy foods and a varied menu. What's the best way to create a healthy eating menu? How to make it interesting?

Proper Nutrition: The Secret

What should the right nutrition look like? Healthy and delicious! It is important to combine these two components.First, the diet must be balanced. That is, the menu should contain enough protein, fat, carbohydrates, vitamins, minerals and other valuable substances. This leads to another rule: the menu should be diverse. You can't just eat vegetables or grains. Then the body won't be able to get everything it needs. Products must be fresh. Don't forget the calories. You need to choose a daily norm and stick to it.Proper nutrition includes reducing sugar and salt intake. Therefore, instead of salt, you should add lemon juice, spices, onions, garlic and fresh herbs to your dishes. As for sugar, you should stick to fruits, dried fruits and berries. They can easily replace harmful products.You cannot starve as proper nutrition should be satisfying. But overeating is also prohibited. Portions should be small. You need to eat little but often. It’s best to have three main meals and 2-3 snacks.

Healthy lifestyle: healthy and varied menu

Proper nutrition is part of a healthy lifestyle. Of course, a healthy lifestyle includes not only nutrition, but also changing bad habits, exercising, and maintaining good work and rest habits. However, nutrition plays an important role in life.How to create a menu correctly? You need to consider all the secrets of proper nutrition while keeping your preferences in mind. You can't cook food you don't like, even if it's healthy. This can ruin everything and delay the transition to a healthy lifestyle.Here’s a sample of this week’s healthy and nutritious menu.1 day:

• Morning: pumpkin pear porridge, yogurt, green tea;
• Snacks: Fruit smoothies (apples, bananas, yogurt, blueberries);
• Lunch: Vegetarian cabbage soup, grilled seabass, pepper tomato salad, dried fruit preserves;
• Afternoon snack: cottage cheese with dill;
• In the evening: stewed vegetables (zucchini, carrots, onions, eggplants, tomatoes), a piece of boiled chicken, a piece of bread, kefir.

the next day:

• Breakfast: tomato and bell pepper omelet, bread, apple, black tea;
• Snack: handful of nuts;
• Lunch: buckwheat vegetable soup, vegetable beef stew, cranberry juice;
• Afternoon snack: yogurt, four apricots;
• Dinner: Salad and boiled fish, fermented grilled milk.

Day three:

• Morning: cheese with cinnamon, apple, cocoa;
• Snacks: Sandwiches with cheese, parsley, tomatoes, freshly squeezed orange juice;
• Lunch: Beetroot soup, two chicken fillets with dill, celery salad with sour cream, raspberries, apple and pear preserves;
• Afternoon snack: a handful of nuts and dried fruits;
• Evening: polenta, stewed carrots and dill, yogurt.

Day 4:

• Breakfast: Oatmeal with nuts and banana, 100ml yogurt, rosehip infusion;
• Snack: fruit salad (kiwi, peach, cantaloupe slices);
• Lunch: kimchi sauce, vinaigrette, bread, carrot juice;
• Afternoon snack: cheese, toast, cocoa;
• Dinner: Meatloaf with broccoli and bell peppers, lemon balm tea.

Day 5:

• Morning: three cheesecakes, one grape;
• Snacks: boiled eggs, cucumbers, bread;
• Lunch: fish soup, two slices of boiled beef, Chinese cabbage, celery and carrot salad, bread, grapefruit juice;
• Afternoon snack: fruit berry salad with strawberries, kiwi and pineapple;
• Evening: Grilled fish with vegetables and kefir.

Day six:

• Breakfast: Sandwich with boiled veal, bell pepper and basil, coffee;
• Snacks: three cheese dumplings with natural yogurt;
• Lunch: Mushroom soup, nutty herb eggplant rolls, lingonberry juice;
• Afternoon snack: fruit;
• Dinner: rice with seafood and vegetables, kefir with cinnamon.

Day seven:

• Morning: apricot milk rice porridge, juice;
• Snacks: Celery stick, fennel and herb salad;
• Lunch: chicken soup, steak, boiled cauliflower and green beans, ginger tea;
• Afternoon snack: a few oatmeal cookies, cocoa;
• Evening: chicken liver pancakes, bread, tomato and cucumber salad, fermented grilled milk.

As you can see, a healthy lifestyle and proper nutrition are no reason to give up on delicious meals.

Properly nutritious recipes

You can come up with a lot of interesting recipes. We have delicious recipes for every day of the week.There are some great breakfast options here.

healthy sandwich

A slice of rye bread, a piece of curd cheese, a ring of tomatoes, a sprig of basil.

Oatmeal with fruit

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

Milk porridge

Cook rice in milk. Finally add a little cinnamon and vanilla.This is a recipe for lunch.

pumpkin soup

Chop 500g of pumpkin, red onion, carrot and add water. Cook until done. Finally, add salt, add spices and blend with a mixer.

dumpling soup

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

Chicken roll

Cut the chicken tenders lengthwise, beat well, and add salt and pepper. Add precooked broccoli florets, cheese, wrap and bake.

Fennel Salad

Thinly slice the fennel tuber, half a red onion, a bell pepper, and the basil. Season with vegetable oil and lemon juice. There are also dinner dishes.

grilled fish

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

hearty salad

Cook half a chicken breast and chop into pieces. Dice the onion, two tomatoes and green pepper. Season with salt and vegetable oil.Cut celery root, carrots, onions, Jerusalem artichokes and radishes into cubes. Cook for fifteen minutes, add salt, oregano and cook until soft.Other recipes will work too. You just have to use your imagination and don’t forget about healthy products.

Proper Nutrition: 10 Healthy Breakfast Recipes

Today we propose dividing humanity into those who skip meals in the morning and those who start their day with breakfast. Also suitable for those who eat everything for breakfast and those who know a lot about the right breakfast. With MedAboutMe's tips and recipes, you can easily move from category one to category two. This will be correct.

Why is breakfast important?

Scientists have answered this question after repeated research.Those who choose not to drink a cup of coffee on the run but to have a normal, healthy, appropriate breakfast, manage their weight better, follow nutritional recommendations better, and generally eat better. On average, they had higher cardiometabolic risk scores and performed better on tests measuring attention and cognitive function. Some studies also show that skipping breakfast causes people to use less energy throughout the day, resulting in less physical activity.Starting the day with breakfast, we provide ourselves with energy for productive activities in all aspects. Those who want to lose excess weight should not forget breakfast, as the body will try to make up for the calories lost in the morning in the late afternoon. But we all remember how harmful eating too much at night can be, don’t we?

The right breakfast: what is it?

In addition to being there, breakfast should also be right, that is, contain the best proportions of protein, fat and carbohydrates.You should consume at least 25 grams of protein in your breakfast. Fats and carbohydrates should not be avoided either, but the latter should be represented by so-called "complex carbohydrates" that do not cause a sharp rise in blood sugar levels. For example, a good combination is a serving of oatmeal with fruit instead of sugar, eggs and a salad green. The total calories of breakfast should be between 400-500 calories. This will provide enough energy for active work.

10 Easy Recipes: Healthy Breakfasts for Everyone

Oatmeal with berries and yogurt

You can cook it the morning or evening before and just heat it in the microwave in the morning. Add a small cup of 2% fat Greek yogurt and a handful of fresh or frozen berries or fruit. These may be: blackcurrants, strawberries, blueberries, lingonberries or cranberries, cherries, plums; apples, pineapples or bananas, melon, kiwi or papaya slices. You can vary the flavor in almost infinite ways simply by substituting one fruit for another.

Oatmeal with cheese and vegetables

Who says you can’t add grated cheese to your oatmeal? That's right, no one. Therefore, for health reasons, adding it can enrich the taste of porridge and provide the protein needed by the body. One serving of oatmeal requires 25-30 grams of cheese. You can supplement this breakfast with sliced cucumbers and a handful of cherry tomatoes.A cup of green tea with plant-based milk will complete your breakfast.By the way, tea and coffee at breakfast are not prohibited at all. Just don't add sugar or a lot of heavy cream to the cup. You can also use pre-prepared green tea to make smoothies.

Chicken Bell Pepper Buckwheat Porridge

Buckwheat with a piece of chicken breast and diced bell peppers is filling without feeling heavy in the stomach and gives you plenty of energy. Buckwheat is generally one of the healthiest foods. Don't forget her.

Buckwheat porridge with yogurt and fruit/berries

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

Zucchini fritters

Cooking is quick and easy. For one serving, it is enough to grate one medium-sized zucchini on a coarse grater and squeeze out the released juice. Add one egg and 1-2 tablespoons whole wheat flour (rye or wheat). The amount of flour depends on how well you squeeze the excess juice out of the zucchini. A pinch of sea salt and vegetables to taste. Fry in an almost dry skillet so the pancakes don't absorb excess fat. Serve with yogurt or sour cream. You can sprinkle with chopped herbs or cheese.By the way, the exact same pancakes can be made with apples. Try it, very delicious!

Pita bread with vegetables and chicken breast

Pita bread can be stuffed with whatever you have in the refrigerator: lettuce or cabbage, cucumbers cut into strips, celery, cherries, or tomatoes. Add a few slices of grilled or simply boiled chicken breast, a couple of spoons of yogurt - and you've got a hearty and healthy breakfast.

salmon toast

Take a few slices of whole wheat bread and toast it lightly in a toaster or oven. Spread with cream cheese and top with smoked salmon fillets and lettuce. You can add some olives or black olives, but don't make it too salty. Salmon is a source of valuable Omega-3 fatty acids.But if you don’t have salmon, you can easily substitute canned tuna.

Scrambled Eggs with Tomatoes and Bell Peppers

A very appetizing and satisfying dish. It was impossible to cook.Wash and slice a medium tomato or a few small tomatoes. Wash, remove seeds, and slice or dice a bell pepper. Sauté the prepared vegetables in a small amount of oil over medium heat. Lightly beat two eggs with sea salt, pour over the tomatoes and peppers, sprinkle with chopped herbs, cover and cook for a few minutes.If you add a spoonful of sour cream or milk to the eggs, the dish will have a more delicate flavor. Add a handful of grated cheese for even more heat, and the seasonings will enrich the flavor to perfection.

Granola

While you can buy it at the store, preparing it yourself will be of higher quality because you'll know exactly what's in the ingredients and no preservatives, dyes, or flavor enhancers will be used. This is not difficult to do. Granola prepared over the weekend can be a great addition to a variety of breakfasts throughout the week or two.For preparation, you will need a packet of the most common large oatmeal, without any additives. Add 150-200 g of nuts, 100 g of dried berries or fruits, 2-3 tablespoons of natural honey and 2 tablespoons of butter to the slices. Usually they use olives, but it's also possible to substitute almonds, cedar, walnuts, or sesame seeds.The flavor of the finished product will vary depending on the dried fruits and nuts you use. For example, it could be walnuts with dried cranberries, or the classic combination of hazelnuts with raisins and dried apricots, or cashews with dates and bananas, or savory almonds with dried cherries. Adding a bit of dark chocolate and coconut flakes would also work.Place the well-mixed mixture on a baking sheet and bake in a preheated oven to 150°C, stirring thoroughly every 5-8 minutes. After about 30 minutes, the granola will reach its ideal state: golden and crispy. The cooled product can be placed in an airtight jar and will keep perfectly for 2-3 weeks.Granola can be added to cottage cheese or yogurt, sprinkled on sandwiches slathered with cream cheese, and added to fruit salads and puddings.

Smoothies

The range of varieties is huge, as a blender or mixer allows you to create delicious, nutritious mixtures from a variety of ingredients.For example, try starting with: a cup of oat milk, a banana, a handful of blueberries (ice cream will work), two tablespoons of cottage cheese. Mix with a mixer. all.Bonus: How many healthy breakfasts can you make using cottage cheese! Cheese pancakes with yogurt and berries, cheese casseroles with grated carrots and herbs, curd spread on crackers with canned tuna and herbs, and more.

One week healthy nutrition plan

In general, a balanced and healthy diet can be varied, so it is quite possible to develop a menu of new dishes every day. We provide a sample menu for a week based on all the suggestions given previously:

day of week	breakfast	dinner	dinner
on Monday	Oatmeal with dried fruit; 2/3 cup low-fat milk; fruit.	Green salad (for example, you can use olive oil as a dressing); sandwich made of whole wheat bread, herbs, boiled chicken breast and soft cheese; fruit.	Grilled fish and vegetable salad as side dishes.
Tuesday	Whole wheat toast; cheese; hard-boiled eggs; fruit.	Bulgur, chicken breast and cherry tomato salad (can be served with honey and Dijon mustard); fruit.	Whole wheat pasta with tomatoes and dried herbs; herb tea.
Wednesday	Cheese with honey; nuts; fresh juice.	Salmon, avocado and dill sandwich on whole wheat bread; natural yogurt.	Chicken tenders with roasted vegetables.
Thursday	Two eggs omelette; tomatoes; cheese; small baked apples with honey and cinnamon.	Vegetable chicken soup; salad with tomatoes, cucumbers, green peppers, onions, flax seeds and olive oil dressing.	Pita bread with lean beef, lettuce, dressing - natural yogurt, garlic and dill.
Friday	Smoothie (banana, yogurt, vanilla); rolled with salmon, avocado, and cucumber.	Salad of roasted pumpkin, spinach, feta cheese and lemon butter dressing; lean ham on rye bread; fruit.	Steak with fresh ingredients; baked apples with honey and cinnamon.
Saturday	Buckwheat with carrots and bell peppers; natural yogurt; fruit.	Couscous with carrots, onions, corn, green beans.	Roasted beets; rye bread with soft goat cheese; olives.
Sunday	Maple syrup cheesecake; natural yogurt; fruit.	Broth with croutons and hard-boiled eggs; tomato and mozzarella salad with balsamic dressing.	Green peppers stuffed with brown rice and ground beef; cherry tomatoes flavored with soft cheese and herbs.

It should be noted that when small snacks are included in the diet, fruits and nuts need to be removed from the main menu. In other words, the apple from breakfast was transferred to the afternoon snack. A similar system can be used in the opposite direction, adding snacks to main meals (breakfast and lunch).It's also important to remember that serving sizes are calculated individually based on age, health, lifestyle, and daily calorie intake. Therefore, portion sizes will differ for men and women.

How to plan a healthy diet

Many people strive to lose weight using various methods. In order for this process to be most effective, it is important to adhere to a specific diet. Proper nutrition can help you lose excess weight quickly, but only if you adhere to its principles. It is necessary to create the right menu to maintain a balance of protein, fat and carbohydrates.

What kind of nutrition can be called correct?

Proper nutrition (sometimes called health) involves eating whole foods that are good for your body. The diet of a person who plans to eat according to this principle should include dishes that contain the required nutrients. We are discussing the following components:It needs to be inventoried to ensure daily needs. It's also important to follow other rules for getting your nutrition right. Therefore, fast food, processed foods, carbonated drinks and other harmful foods should not be included in your diet. It is also recommended to limit the amount of salt and exclude fried foods, steamed or boiled, stewed or baked dishes. You should eat at the same time every day.

How to create this week's menu

The thing about proper nutrition is that it does not mean adhering to a strict menu. It must be compiled taking into account the characteristics of the person and their food preferences. The main thing is to follow the basic principles of product mix. We are discussing the following rules:

• Breakfast should be rich in carbohydrates;
• Dinner should be high in carbohydrates;
• Every meal should include foods containing fiber (vegetables, fruits, bran);
• If you want to eat something sweet, only eat it during the first half of the day;
• Proper distribution of calories is important.

Usually, people who adhere to proper nutrition plan their menu for the week in advance and simply prepare dishes according to it.

on Monday

Assume that the daily nutritional menu consists of five meals. On the first day of the week, you can eat the following foods:

• Prepare oatmeal for breakfast. It can be supplemented with any fruit. Tea or coffee is recommended as a beverage.
• A second breakfast might include dried fruit and cottage cheese. You shouldn't pursue low-fat fermented dairy products thinking they are best for weight loss. This view is wrong. Experts recommend eating cheese that is rich in fat because it is more easily absorbed.
• Monday lunch might include brothy cabbage soup and boiled chicken. Be sure to add fiber-rich vegetables. As a drink - preserves.
• As an afternoon snack, enjoy fruit salad and unsweetened cookies.
• For dinner, it is recommended to prepare omelette, vegetable salad and tea. With proper nutrition, you can forget about the rule of not eating after 18 o'clock. But the last dose should be no later than 2-3 hours before going to bed.

Tuesday

The menu for the next day was prepared according to the same principles as Monday. Breakfast should be rich in carbohydrates, but porridge should be prepared differently. Tuesday's meal might look like this:

• It is recommended to cook buckwheat porridge for breakfast. Can be supplemented with vegetables and tea.
• For the second breakfast, you can have yogurt and an apple.
• Lunch always consists of a first course and a second course. On Tuesday, you can prepare buckwheat soup, then fish steaks and mashed potatoes. As a drink - compote made from dried fruits.
• Afternoon snacks include cheese, toast and cocoa.
• You can have boiled chicken slices with vegetables and drink tea for dinner.

Wednesday

There’s more to breakfast than just porridge. For example, an omelette is a good choice. This is what is recommended to be eaten on the third day. Generally speaking, Wednesday’s menu can be organized as follows:

• Dieters eat an omelet, toast, and a green salad for breakfast. He chose tea as his drink.
• The second breakfast consisted of yogurt and toast.
• For lunch, you can prepare fish soup and boiled veal with vegetable side dishes. You shouldn't forget about drinks, either; natural juices can do their part.
• As an afternoon snack, you can safely eat yogurt and cottage cheese.
• For dinner, it is recommended to cook meat and serve it with rice as a side dish. You should also serve this dish with a green salad. Tea can be taken as a drink.

Thursday

One of the principles of proper nutrition is variety. You shouldn't eat the same dish every day. The menu is designed in such a way that the options are not repetitive. Therefore, it is recommended to eat according to the following plan on Thursday:

• For breakfast, you can cook porridge and add dried fruits for seasoning. Drink coffee as a beverage.
• A second breakfast might include bananas and kefir.
• For lunch, you can make soup with oatmeal. The second course was grilled fish, served with rice. Salads, such as vinaigrette, won't be a problem. The drink is candied fruit.
• For an afternoon snack, experts recommend cottage cheese, sour cream and dried fruits.
• A great option for dinner is grilled meat and vegetables. You can supplement by drinking yogurt.

Friday

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

• For breakfast, one eats oatmeal and fruit and drinks coffee.
• For your second breakfast, you can have cookies and wash them down with juice.
• You can prepare vegetable soup as the first course of lunch. The second course can be beef stew with a side dish of roasted or boiled potatoes. Also, lunch must include a vegetable salad. The drink is fruit juice.
• For an afternoon snack, it is recommended to eat fruit in the form of salad and yogurt.
• Dinner - stew, ham, tea.

weekend

Some people believe that on the weekends they can allow themselves to deviate from their eating habits and eat unhealthy foods that are not part of their diet on other days. This view is wrong, as such an action may negate all the benefits of the previous menu. Of course, sometimes you can afford something less useful but in smaller quantities. You can eat heavy food on holidays, but not on weekends.A Saturday menu under proper nutrition might look like this:

• Breakfast includes oatmeal and baked apples. As a beverage, unsweetened tea should be used.
• Second breakfast - yogurt and banana.
• For lunch, you can prepare chicken soup with vegetables. Experts recommend choosing fish as a second course. Salad - vinaigrette. The drink is candied fruit.
• As an afternoon snack, you can have yogurt and add nuts. You can choose dried fruits instead.
• For dinner, a ham and vegetable stew is a good choice. The drink is tea.

On Sunday, you can enjoy a cheesy breakfast casserole. It should be flavored with honey. You can also drink tea and eat toast at the same time. For your second breakfast, you can choose between yogurt and biscuits. Lunch included borscht, buckwheat chicken steak and candied fruit. As usual, a great option for an afternoon snack is cottage cheese with dried fruits. For dinner, we recommend boiled veal and vegetable salad.