Healthy food: menu for the whole week
We all ever tried eat right, being guided by inner sensations and stereotypes hovering in the air rather than a specific program. There is nothing surprising in the fact that attempts did not succeed: in order to qualitatively change the diet, willpower is required (you need not only not to absorb chocolates one by one, but also to cook almost every evening), and a clear guide to action. Following the recommendations of nutritionists, we have drawn up a nutrition plan that will suit a person with a sedentary lifestyle and at the same time will provide all the necessary vitamins and nutrients.
You should not starve, on the contrary: you should not forget to drink water, it is useful to have a snack, and to follow the other tips that are laid out, which will facilitate the transition to the new regime. In general, you just have to buy products for the week ahead (the list with everything you need for one person - to the right of this paragraph) and not be lazy to cook food with you. We are confident that with such a diverse, satisfying and at the same time concise menu, the chances of improving the diet and acquiring healthy eating habits will increase significantly.
Monday
List of products for the day:
sugar free muesli - 60 g low-fat milk - 300 g halves of canned peaches - 4 things., almond nuts - 20 pieces, wholegrain pita - 1 PC., canned tuna in its own juice - 100 g avocado - half fruit, small cucumber - 1 PC., low-fat yogurt - 600 g potato - 100 g green asparagus stalks - 3 pcs., arugula - 1 bundle, egg - 1 PC., canned beans - 100 g celery stalk - 1 PC., red onion - 1 PC., parsley - 1 bundle, fresh or frozen berries - 1 cup olive oil, balsamic vinegar
Breakfast
Muesli
60 g of cereal pour a glass of milk and cut into a cup 4 halves of canned peaches.
Snack
20 almond nuts.
Dinner
Pita with tuna
1 medium pita filled with 100 g of canned tuna and salad (cucumbers, avocados, green peas, lettuce) with a dressing of 200 g of low-fat, non-sweet yogurt.
Snack
A glass of low-fat yogurt.
Why eat at all normally, if the required amount of energy can be obtained from several packs of chips or chocolates? The fact is that the quality of food really affects the body: a diet that is poor in terms of nutrients increases the risk of cardiovascular diseases, diabetes, osteoporosis and other diseases that you never wish anyone. Food habits are established from childhood, but they can be overcome (sometimes with the help of a nutritionist or a psychotherapist): after all, parents and carers are no longer responsible for eating and choosing a diet in adulthood.
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Dinner
Cattle Fritt
100 g of boiled potatoes and 3 stalks of green asparagus cut into cubes, fry with a bunch of arugula over medium heat. Pour all the egg, mixed with milk, and when the frittata is almost ready, sprinkle it with grated cheese (enough 30 g).
Bean Salad
Wash and dry 100 g of canned beans, pour in a bowl. Cut into it the stalk of celery, a quarter of a red onion and a bunch of parsley, fill with oil and balsamic.
Dessert
200 g unsweetened low-fat yogurt mixed with a glass of fresh or frozen berries.
Tuesday
List of products for the day:
whole grain bread - 2 pieces, curd cheese - 1 tbsp. l., banana - 1 pc., honey - 1 tbsp. l., potatoes - 50 g, frozen peas - 100 g, lemon - 1 pc., bread crumbs - 2 tbsp. l., parsley - 1 bunch, small onion - 1 pc., champignons - 50 g, mini-corn - 5-6 cobs, any seasonal fruit - 1 pc., chicken breast - 100 g, small cucumber - 1 pc., lettuce - 1 bunch, avocado, brown sugar - 2 tsp, cinnamon stick - 1 pc., apple - 1 pc., low-fat ice cream - 2 balls, spinach - small bunch
Breakfast
Toasts
2 wholegrain toasts with curd cheese and a banana with a spoonful of honey.
Snack
8 pieces of dried apricots.
Dinner
2 potato and salmon tortillas and salad
Mix 50 g of crushed boiled potatoes with a quarter cup of frozen peas, 50 g of canned salmon, a teaspoon of lemon juice, chopped parsley, onion and 2 tablespoons of bread crumbs. Form 2 tortillas and fry them with a minimum of butter. For a salad mix an armful of spinach, a few cobs of mini-corn and 50 g of champignons.
Snack
Any seasonal fruit.
It is considered that for losing weight to an adult woman leading a sedentary lifestyle, you need at least 1200 calories per day (for a man - at least 1800). If you eat less, then at first you can really lose weight, but then the metabolism slows down. Those who want to keep fit need to eat more - but also in several meals and in small portions. The nutrition plan for Monday and the rest of the days is calculated just like this: every day the total caloric intake will be 1500-1700 kcal.
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Dinner
Pita with chicken and vegetables
Pickle 100 g of chicken breast in lemon juice for 20-30 minutes, and then fry it over medium heat with a small amount of olive oil. Chop it, mix it with a cucumber, a handful of green peas, a bunch of lettuce and half an avocado and put in a whole grain pita.
Ice cream and apple compote
In a saucepan with half a glass of water, add a little lemon zest, a teaspoon of lemon juice, two teaspoons of brown sugar and cinnamon sticks, boil the whole 5 minutes and add the sliced apple. Boil for 10-15 minutes, cool and serve with 2 balls of low-fat ice cream.
Wednesday
List of products for the day:
whole grain flakes 45 g, low-fat milk 1 cup, canned peaches 150 g, whole grain bread 2 pieces, low-fat ham 65 g, cheese 40 g, tomato 1 piece, cucumber 1 piece, spinach 1 bunch, whole grain breads - 2 pcs., curd cheese - 1 tbsp. l., canned corn - 100 g, canned chickpeas - 100 g, cilantro - 1 bunch, red onion - 1 pc., low-fat yogurt - 300 g, salmon steak - 150 g, vegetable mix - 1 cup, berries or cut fruits - 1 cup
Breakfast
flakes
45 whole grain cereals with a glass of skim milk and 150 g canned peaches.
Snack
A glass of vegetable sticks with 50 g of hummus.
Dinner
Ham sandwich
Put 65 g of ham, 40 g of cheese, slices of tomato and cucumber and spinach on whole grain bread toast, cover with other similar toast.
Snack
Two whole grain breads with a thin layer of cottage cheese and tomatoes.
Snacks are important in order so as not to scare the body with a hunger strike. Yes, it is difficult to find harmless foods for lunch or an afternoon snack, but an apple or a handful of nuts between the main meals will throw up the required amount of calories at the very moment when the body is ready to lower its metabolic rate in order to consume rarely incoming food more slowly. Obviously, it is not worth snacking on sweet bars and other foods full of simple carbohydrates: sugar is addictive, and sweets are usually fatty. By the way, any snack in this weekly menu can be replaced with the one you like: it is better to eat 40 nuts a day than to swallow Mars in the end, without having had enough yogurt.
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Dinner
Salmon with salad
For the salad, mix 100 g of canned corn and chickpeas, a little red onion and cilantro, and fill with low-fat yogurt. Fry 150 g salmon steak on each side for 2 minutes and serve with a salad and a handful of fried vegetable mix (you can take it frozen).
dessert
200 g unsweetened yogurt with a glass of berries or chopped fruit.
Thursday
List of products for the day:
whole grain bread - 2 pcs., banana - 1 pc., nonfat milk - 2 cups, honey - 1 tbsp. l., almonds - 20 pcs., pumpkin squash - 150 g, canned chickpeas - 200 g, Bulgarian pepper - 2 pcs., spinach - 1 bunch, any hot low-fat sauce - 2 tbsp. l., onion - 1 pc., tomato paste - 100 g, lean meat - 100 g, carrots - 1 pc., celery - 1 stalk, dry spaghetti - 40 g, avocado - half of the fruit, small cucumber - 1 pc., Seeds of coriander and coriander, rapeseed oil, salt, pepper, lemon juice
Breakfast
toasts
2 whole grain toasts with a thin layer of butter and a banana smoothie made from 1 banana, a glass of milk and a tablespoon of honey.
Snack
20 almond nuts.
Dinner
Pumpkin and Chickpea Salad
150 g squash squash and warm in a microwave until soft. Mix it with 200 g canned or boiled chickpeas, bell pepper, a handful of spinach and seeds of coriander and jeera, season with spicy low-fat sauce.
Snack
A glass of milk.
In addition to the correct ratio of proteins, fats and carbohydrates, it is important the amount of pure water drunk per day. Almost any process in the body can not do without water, so dehydration slows down the metabolism, and this affects the overall health and productivity. In particular, when dehydrated, the body's ability to burn fat is significantly reduced, and 1.5 liters of water a day can easily lose about two kilograms per year. By the way, if you feel hunger too often, you should drink water: it is very difficult to distinguish the thirst signal from the hungry until you drain the glass.
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Dinner
Spaghetti bolognese
Fry a quarter of a small onion in rapeseed oil until transparent, add 100 g of minced meat, after 5 minutes - a handful of chopped carrots, celery and bell pepper and 100 g of tomato paste. Stew everything for 15 minutes, season with salt and pepper and add to the boiled paste (40 g dry).
vegetable salad
Spinach, bell pepper, peas (if available), cucumber and avocado, seasoned with butter and lemon juice.
dessert
A pair of caramelized plums with a teaspoon of sugar and 200 g of unsweetened yogurt poured.
Friday
List of products for the day:
whole grain flakes - 45 g, low-fat milk - 2 cups, banana - 1 pc., dried apricots - 8 pcs., Japanese rolls with fish or vegetables - 6 pcs., seasonal fruit - 1 pc., cheese - 40 g, apple "greens" smith "- 1 pc., grapes - 100 g, whole grain bread - 1 pc., any lean meat - 100 g, potatoes - 1 medium fruit, carrots - 1 pc., broccoli - 200 g, green peas (fresh or frozen) - 100 g, Bulgarian pepper - 1 pc.
Breakfast
flakes
45 g wholegrain flakes pour a glass of milk, cut into a cup 1 banana.
SNACK
8 pieces of dried apricots.
Dinner
rolls
6 Japanese rolls, vegetable or with fish.
drink
A glass of coffee or cocoa with low-fat milk.
Snack
Any seasonal fruit.
One of the main problems with a meal plan - the need to cook everything in advance and carry a bunch of containers with you. In fact, everything is not as difficult as it seems: you can cook food in the evening, cooking two dishes will take about an hour. With containers, too, it doesn’t matter: in the same IKEA there are simple containers and sealed bags (a sandwich will fit in), and there are also nice compact lunch boxes with compartments for several dishes.
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Dinner
Steak
A 100-gram steak of any meat (before frying, cut off all the fat) with boiled potatoes and two cups of stewed vegetables: carrots, peas, bell pepper, broccoli.
Cheese plate
40 grams of cheese, apple granny smith and half a glass of grapes. Whole grain toast can be added.
Saturday
List of products for the day:
yeast-free bread - 2 pieces, whole grain breads - 2 pcs., avocado - 1 pc., tomato - 3 pcs., fresh seasonal vegetables - 2-3 pcs., hummus - 50 g, wholegrain pita - 1 pc., beef - 65 g, grainy mustard - 1 tsp., lettuce - 1 bunch, milk - 1 cup, chocolate sauce - 1 tsp., cottage cheese - 1 pack, chicken breast - 100 g, chicken broth - 100 ml, onion Leek - 1 pc., Arborio rice - 1/3 cup, Parmesan - 30 g, canned peaches - 150 g, low-fat ice-cream - 2 balls
Breakfast
Sandwich
Put 2 slices of unleavened bread with half an avocado and two tomatoes (salt and black pepper to taste).
Snack
A glass of vegetables with 50 g of hummus.
Dinner
Pita with meat
In one whole grain pita put 65 g of chopped boiled beef, 1 teaspoon of grainy mustard and an armful of chopped lettuce.
Dessert
Chocolate milkshake from a glass of skim milk and a teaspoon of chocolate sauce (better than dietary).
Snack
Two wholegrain bread loaves with tomatoes and a thin layer of curd cheese.
This plan provides a little more calories for saturday and sunday: the expectation is that at the weekend the pace will be slightly higher than on days with sedentary work and rare half-hour walks. Even a small amount of additional activity can really increase hunger, so if you play active games or ride a bike all day, do not be afraid to eat an extra apple or a portion of cottage cheese - it is harmful to starve, as we said.
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Dinner
Chicken Risotto
Fry 100 g of chicken breast almost without oil, cut into small pieces and leave in a covered dish. In a saucepan, pour in half a cup of chicken broth and water, bring to a boil, leave to simmer. Fry a clove of garlic and half a white stalk of leeks in oil, pour a third cup of arborio rice to them and then a couple of minutes. In three passes, pour the broth into the rice and cook until it becomes a creamy consistency. Remove from heat, stir in a handful of grated parmesan and chicken breast.
Dessert
150 g canned peaches with two balls of low-fat ice cream.
Sunday
List of products for the day:
whole grain bread - 3 pieces, egg - 1 pc., tomato - 1 pc., avocado - 1 pc., any seasonal fruit - 1 pc., low-fat yogurt - 400 g, boiled chicken - 65 g, lettuce - 1 bunch, tofu - 100 g, chili sauce - 2 tbsp. l., soy sauce - 2 tbsp. L., rice noodles - 100 g, vegetable mix - 1 cup, cashews - 10 pcs., banana - 1 pcs., milk - 1 cup, honey - 1 tbsp. l
Breakfast
Toasts
2 slices of whole grain bread with boiled egg, 1 tomato and 2 slices of avocado (black pepper to taste).
Snack
Any seasonal fruit.
Dinner
Chicken Sandwich
On a piece of whole grain bread put 65 g of boiled chicken and green salad. To it you can add a teaspoon of low-fat mayonnaise or eat 200 grams of low-fat yogurt.
Snack
A glass of low-fat yogurt.
Do not rush to weigh yourself on the seventh day of healthy nutrition: as we have already made a reservation, this plan was not designed to lose weight (although a small plumb would not be long in coming), but to better understand your body and try to eat according to the regimen. On Sunday, if not earlier, one can already notice the lack of discomfort after eating, obvious hunger during the day and the presence of sufficient vigor to not only work, but also actively spend the evenings.
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Dinner
Noodles with tofu and vegetables
Marinate 100 g of tofu in a mixture of sweet chili and soy sauce (2 tablespoons). 100 g of rice noodles pour boiling water for 3 minutes, drain and dry. Fry the diced tofu in a pan, after 2 minutes add a glass of frozen vegetable mixture and fry everything. Pour tofu with vegetables into a plate of noodles, crumble a dozen cashews.
Smoothies
From 1 banana, a glass of milk and a tablespoon of honey.
Photo: 1, 2, 3, 4, 5, 6, 7, 8 via Shutterstock