Recipes of a healthy diet. Healthy menu for a week

To health was strong, and well-being is excellent, it is necessary to lead a healthy lifestyle. This fact is undeniable. What does the concept of a "healthy lifestyle" include? Rejection of bad habits? Yes. Regular exercise? Also correct. But one more important link in this logical chain is proper nutrition. This is the concept we will talk about in this article. From it, the reader will be able to learn how to make a balanced menu and recipes for a healthy diet for all family members. The presented information will help you make your diet not only tasty, but also as useful to the body as possible.

How to start a healthy diet?

The menu (recipes) for a week is the first step in the transition to healthy food. It must be made for every week. The seven-day diet should include all the elements necessary for the normal functioning of the body. For convenience, get a notebook where you can record all the necessary information: a daily diet, recipes for cooking healthy food, a list of necessary products and a table of their calorie content.

The right menu: what is it?

Delicious and healthy food (recipes will be presented below) consists, as a rule, of a five-time meal. During breakfast, the body must be saturated with slow carbohydrates, which will provide energy for the whole working day. It can be a piece of gray bread with butter, porridge, tea with honey. The second breakfast (snack) is the time for taking fresh fruit or vegetable salad. Lunch should be satisfying, but not heavy. At this time of the day, you need to eat proteins, as well as little by little fats and carbohydrates. The menu can include broth, boiled meat or steamed meat , vegetables, compote or unsweetened tea. In the afternoon (afternoon snack), it is recommended to take dairy products or fruits. Supper should not overload the stomach with heavy food. At this time of day, you need to consume a small amount of vegetable fats, proteins, carbohydrates. The diet can consist of boiled fish, meat, steamed, fruit compote. For more details of the recipes for a healthy diet for a week, we will consider in the next part of the article.

Breakfasts

Oatmeal porridge with dried fruits

100 g oat flakes fill with two glasses of water and cook. Boil the preform for about 10 minutes. Pre-soak in hot water for a handful of different dried fruits (dried apricots, raisins, prunes). Drain off the liquid and enter into the mess in the final stage of cooking. Cool the dish. Before use, add a little honey to the treat.

Porridge buckwheat with milk

Half a cup of buckwheat washed and poured with 200 grams of water. Bring it to a boil, and then simmer under a closed lid for about 15 minutes. Next, pour a large glass of milk into the billet 1. Cook the dish for another 5 minutes and turn it off. Give the porridge to infuse. Add 1 small spoonful of sugar and a piece of butter.

Omelette with vegetables

Onion, sweet pepper, zucchini, tomato peel
And free from seeds. Cut all vegetables in small pieces. Fry them in vegetable oil. First, brown the onion, then add to it zucchini and pepper. The last one put the tomato. Bake the stew for about 10 minutes. Chicken eggs whisk together with salt and pour from above on vegetables. Roast the omelet over low heat on one side, then turn it over to the other. Finished dish sprinkle with fresh herbs of parsley and dill.

Fish baked in tomato puree

Pieces of catfish, tilapia or cod salt and pepper slightly. Heat the vegetable oil in a frying pan and fry the tomato slices on it. Put the tomatoes in one layer into the oven mold and salt them. Place the pieces of fish from above. Sprinkle them with chopped parsley. Put the remaining tomatoes on the fish. Lubricate it with sour cream on top, sprinkle with grated hard cheese. Salt and pepper the dish. Put the shape in the oven, heated to 180 degrees. Bake the fish for 40 minutes.

Pumpkin porridge with millet

200 g of millet wash and pour into a saucepan. With pumpkin (300 g), peel and remove seeds from it. Cut the vegetable pulp into small pieces and put to the millet. Pour the food with 200 grams of hot water, add salt and put on fire. After boiling the dish, remove the foam from it, cover it with a lid. On low heat, evaporate the water. After pour hot milk into the pan. Cook the dish for another 10 minutes and turn it off. Sprinkle with sugar before consumption.

Cottage cheese casserole

Recipes for healthy eating must necessarily consist of dishes based on cottage cheese. How to prepare a useful and tasty casserole from it, we learn from the description. In a bowl, mix fresh cottage cheese or curd mass (400 g) with semolina (2 large spoons) and sugar (3 large spoons). Add 1 egg to these products. Mix the mass carefully. Mold bottom with butter and sprinkle with breadcrumbs. Put the food mass in it and smooth it. Top with sour cream. Bake the casserole in the oven at a temperature of 200 degrees for about 40 minutes.

Sandwiches from whole grain bread with meat, vegetables and cottage cheese

Slightly dry the bread slices in the toaster. In a bowl, stir fat-free cottage cheese (200 g) with sea salt. Place the previously defrosted and cooked corn and green peas. Grind the greens and pour into the curd and vegetable mass. Slice boiled chicken and turkey meat into small pieces. Stir all the ingredients. Paste the bread slices.

All these dishes belong to the category "Healthy food". Breakfast, recipes for which you have looked through, will be a delicious and useful beginning of the day for both adult family members and children.

Second breakfast: vitamin snacks

In order for the organism to function in the normal regime, it is necessary to replenish its energy reserve by eating useful foods at about 10 o'clock in the afternoon. What can serve as a snack at this time? Consider seven options for possible second breakfasts:

1. Apple, pear, quince.
2. A handful of dried apricots, raisins.
3. Yogurt or cottage cheese mass.
4. Nuts.
5. Fresh grated carrots with an apple.
6. Slice of cheese.
7. Grapes.

First course options

The fast food

700 grams of sauerkraut, 2 tbsp. L. Of vegetable oil and 100 g of water mix in a cast iron. Put it in the oven and simmer for 2 hours at 130 degrees. Mushrooms boil and strain. Fry the onions and carrots, and after that add the mushrooms. Stew vegetables and mushrooms for a quarter of an hour and pour the parchment into a pot of cabbage. Stir all the ingredients and leave to stand. Boil the mushroom broth. In it, shift the vegetable stock. Salt and pepper the dish to taste. Boil the cabbage soup for another half hour on low heat. Sprinkle the dish with herbs.

Mushroom soup puree

On sunflower oil fry onions and pieces of champignons. In the chicken broth, cook the potatoes. Add mushrooms and onions to the soup. Cook the dish for 10-15 minutes. Pour out a part of the liquid, and grind the food mass with a blender. Add the broth as necessary. Salt the soup to taste, sprinkle with herbs.

Vegetable soup

Looking for information on "Healthy food for children"? Recipes of the first courses, presented below, will suit you perfectly. Soups cooked on them, are obtained not only tasty, but also beautiful, thanks to the colored vegetables included in their composition.

Boil the chicken broth. In it, put the potatoes, cut into cubes. On oil fry onions, sweet peppers and carrots. When the potatoes are cooked, add fresh green peas and vegetables from the pan to the soup. Bring the dish to a boil and turn it off. Sprinkle the soup with herbs, salt to taste.

Ear

No recipes of healthy food can not do without such a valuable product as fish. We suggest you to prepare a tasty and useful ear.

Washed, gutted fish of low-fat varieties in the amount of 1 kg (ruff, perch, burbot) cook until ready. Then remove it from the broth. Empty the liquid and put it on the fire again. Add potatoes, onions and carrots to it. When the vegetables boil, pour a handful of washed wheat. Boil the soup until it is ready. Remove the fish from the bones and put them in the broth. Boil the soup and turn it off. Serve with greens.

Borscht

In the boiling broth, put the beet, cut into strips, and the potatoes - cubes. On sunflower oil fry tomato dressing from onions, carrots and tomatoes. When the vegetables in the saucepan are almost ready, put chopped cabbage to them. Cook the borscht for another 10 minutes. At the end, add refueling and greens. Serve with sour cream.

Lentil Soup

Rinse and pre-soaked lentils pour into boiling water or broth. Cook it for about half an hour. Then add potatoes to the pot. Separately, make a frying of carrots and onions. When the potatoes are cooked, pour the vegetables out of the frying pan into the broth. Boil the soup and remove from heat. Salt, pepper and greens add to taste.

Cauliflower puree soup

In a deep cast-iron fry the onion. To it, add cauliflower and half a cup of water. Quench a quarter of an hour. Fill the turmeric and add water as needed. Tomite the dish for another 10 minutes. Next, grind the entire food mass with a blender.

Second courses

Recipes for a healthy diet, namely the second course, should consist of protein products - meat or fish. This can be a piece of boiled or cooked food. You can make from it billets in the form of cutlets or meatballs. Meat should be used low-fat varieties: chicken, turkey, beef, rabbit. In the fish, give preference to pike perch, pelengasu, perch, ruff.

Afternoon snack

In the afternoon, when the dinner is still far away, you need to make a small snack. It can consist of the following products (one of them):

1. Kefir, yoghurt.
2. Vegetable salad.
3. Citrus.
4. Fruit salad.
5. Dried fruits.
6. Bun.
7. Milk shake.

Healthy Eating: Dinner (recipes)

Seven options of an easy, but at the same time nutritious dinner are presented further.

1. Meatballs for a couple.
2. Plov Vegetarian.
3. Mashed potatoes.
4. Baked eggplants.
5. Porridge buckwheat.
6. Vegetable stew.
7. Bean puree.

Conclusion

The recipes presented in the article will help your diet make both beneficial and tasty. These dishes are an approximate weekly menu. You can change it at your own discretion. The main thing is to stick to the technology of cooking and eat only useful foods. And then you and all your household will be healthy, energetic and cheerful.