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

Let's try to make the right diet for every day. To begin with, armed with a pen and a piece of paper, we paint an approximate menu for the week. At the same time, we remember that breakfast should account for 2/3 of the daily intake of carbohydrates, 1/3 of proteins and 1/5 of fats. For lunch, it is not necessary to eat the first, second, third, but the principle of compatibility of products must be observed. And dinner (if you do not want to share it with enemies) should be hearty, but light, and no later than 3 hours before bedtime. In addition to these three whales - breakfast, lunch, dinner - try to make a second breakfast a habit - a light snack before lunch, consisting of dried fruits, nuts, fresh fruits or cottage cheese and an afternoon snack (at about 16-00) - cocoa with pancakes or tea with a sandwich with cheese (or homemade meatloaf).

It is advisable to end the day with a fermented milk product. The most common kefir can be turn into a delicacy by stirring a teaspoon of steamed bran in it and adding fruits - fresh, dry or from jam. You can buy kefir, fermented baked milk and other fermented milk drinks, or you can cook them yourself. If you have the patience to mess with the preparation of the sourdough, then you can prepare a magnificent drink "Narine" (powders for preparation are sold in pharmacies) - it improves the functioning of the intestines, improves its microflora. And you can get a handful of kefir mushroom and entrust the preparation of kefir to him. If you also use real village milk, you can be sure that you are on the right path to health.

And don't forget the salads! Let them be many, very different, but only useful. Vegetables and fruits seasoned with vegetable oils, spicy fresh sauces, natural yogurt or special salad dressings should be on your table. Nutritionists offer an original scheme. All salad products are divided into several conditional groups, and by combining products from these groups, you can prepare salads every day for a whole week, never repeating yourself.

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

Crispy:
cucumbers,
bell pepper,
grated carrot,
Red onion,
wheat or rye crackers,
fresh chips.

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

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

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

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

Monday.

Breakfast - Cottage cheese casserole

Ingredients:

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

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

Dinner - Rice soup with squid and green peas.

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

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

For dinner - vegetable stew.

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

Cooking:
The beauty of this dish is that if you don’t have any product, then you can replace it with any other without compromising on taste and benefits. Each time your stew will be a little different.

Prepare vegetables: peel, cut into cubes, disassemble the cauliflower into inflorescences. Put white cabbage in a saucepan, pour sour cream, diluted water, simmer for 10 minutes. Then add the rest of the vegetables, simmer until soft. At the end of the stew, add tomato paste or juice and parsley tied in a bunch (after cooking, it must be removed).

Tuesday.

Breakfast - Millet porridge with cottage cheese

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

Cooking:
Sort the millet, rinse in several waters until the flowing water becomes clear. Transfer to a saucepan, pour plenty of water, put on fire and bring to a boil. Cover with a lid and cook on low heat for 15 minutes. Remove from heat and drain water. Pour boiled milk over millet. Add salt, sugar and oil. Cover loosely with a lid and cook over low heat for 30 minutes. Remove from fire. Add cottage cheese and raisins to the porridge, mix thoroughly. Wrap the pan in a blanket and leave in a warm place for 25-30 minutes.

Dinner - Meat with vegetables.

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

Cooking:
Clean all vegetables and chop coarsely. Salt the meat, pepper, add spices and spread with a mixture of mustard, cream and lemon juice. Put the meat together with vegetables in a baking sleeve, put in the oven for 40-50 minutes at 260ºС.

Dinner - Chinese chicken breasts.

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

Wednesday.

Breakfast - Omelet with vegetables

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

Cooking:
This is a recipe from the category "I blinded him from what was." We bring any vegetables to half-cookedness in a pan - stew in vegetable oil. Beat the eggs with milk and a pinch of salt, pour over the vegetables and cook the omelette under the lid until the proteins thicken.

Dinner - Fish casserole with buckwheat

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

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

Dinner - Fish cutlets "Health"

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

Cooking:
Grate the carrots, chop the onion, fry in vegetable oil. Soak bread in milk first. Pass the fish fillet through a meat grinder along with bread and carrots with onions. Add salt, pepper, egg to the mass and knead thoroughly. Form cutlets, bread them in breadcrumbs, fry on both sides in a pan. Then pour cutlets with sour cream, diluted in water, and bring to readiness in the oven. Garnish with greens and baked potatoes.

Thursday.

Breakfast - Oatmeal with fruits and nuts

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

Cooking:
Pour oatmeal into boiling water, to which salt and sugar are added, and cook porridge for 5-7 minutes. then pour in hot milk and cook until tender. Put butter, fruits, nuts in oatmeal.

Dinner - Soup "Spring"

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

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

Dinner - Zucchini stuffed

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

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

Friday

Breakfast - Cheesecakes with spicy

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

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

Dinner - fish pudding

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

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

Can be cooked for dinner delicious salmon steaks.

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

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

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

As you can see, there are practically no exotics in the proposed menu for the week. As well as there is no fried meat and dumplings. Let such tasty, but heavy dishes pass into the category of festive ones - that is, dishes that are very rare on the table. Cook more salads, buy fruits more often and eat not “out of habit”, but when you are hungry - and everything will be in order!

Larisa Shuftaykina

Have you ever heard the expression that humanity is digging its own grave with a spoon and fork? No matter how gloomy it sounds, but the statistics of recent decades show that about a third of the world's population is obese, and 45% of modern people have high cholesterol in their blood.

Diseases of the cardiovascular system, gastrointestinal tract, hormonal metabolism disorders, kidney and liver function - all these are the consequences of an unhealthy lifestyle and malnutrition.

The following mistakes in the eating behavior of our contemporaries are the most common:

1. Refusal of breakfast.
2. The habit of snacking on the go.
3. Dry food.
4. Fast food consumption.
5. Use of harmful additives.
6. Refusal of water.
7. Voluntary fasting (fraught with breakdowns).
8. "Eating" a bad mood.

Look video - proper nutrition, the worst mistakes: 403 Forbidden

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In order to correct the situation, it is never too late to change your eating habits and switch to proper nutrition.

What kind of food can be considered correct?

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What are the principles of good nutrition?

In addition to lunch, breakfast and dinner, it is advisable to include two intermediate meals in your diet: second breakfast and afternoon snack.

• Fermented milk products are suitable for a second breakfast: yogurt, cottage cheese and kefir, as well as light vegetable salads. You can eat a handful of dried fruit, a small amount of nuts, or snack on fresh fruit.
• A good lunch option is a combination of proteins (in the form of meat, poultry, or fish), vegetables, and complex carbohydrates.
• For an afternoon snack, you can use the same products as for the first snack. You can drink a glass of tea with a sandwich or a cup of cocoa with a couple of pancakes.

In the dinner menu, it is best to include dishes containing a large amount of proteins that can break down fats, so you can give preference to cottage cheese, fish and lean meats.

Proper nutrition should be combined with compliance with the drinking regime, according to which one should drink at least one and a half liters of clean drinking water daily.

• In the morning it is very useful to drink 200 ml of water on an empty stomach: this will prepare the intestines for the day ahead.
• Intermediate meals should be healthy: instead of a high-calorie bun, it is better to eat a couple of whole grain breads, and instead of sweets, a handful of dried fruits.
• A balanced menu should take into account the age and physiological needs of a person.

Nutritionists advise planning a menu in advance for the week ahead, as this allows you not only to adhere to proper nutrition, but also helps to achieve significant savings in time and material resources.

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Sample menu of proper nutrition for a week for a teenager

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The body of adolescents (boys or girls aged 12 to 17) is in a state of active formation and development, so strict diets can cause irreparable harm to their health. Fasting days are also unacceptable. How can you help teenagers who are overweight?

Principles of proper nutrition for teenagers:

• With a tendency to obesity, the menu of proper teenage nutrition should include dishes with a reduced calorie content, so that the resulting food will be completely processed into energy, without being deposited in problem areas in the form of excess fat. The reduction in the total calorie intake of an overweight teenager can be no more than 20%.

When compiling a menu for a week, it should be borne in mind that carbohydrates should account for about half of the total calorie intake. The remaining half is equally divided between fats and proteins.

• A complete breakfast for a teenager should consist of a protein or carbohydrate product with a side dish of fresh fruits or vegetables and a hot drink. Since the metabolism is activated during the breakfast process, the calories received during it will be completely consumed during the day.
• If porridge is served for breakfast for a teenager, it is most useful to cook it either in water or in milk half diluted with water. Instead of sugar, you can use dried fruit or pieces of fresh fruit. The most useful are buckwheat and oatmeal.
• Lunch is always the main meal of the day. It must certainly be freshly prepared and consisting of two courses, since soups are a very important and indispensable component of a teenage diet.
• As an afternoon snack, a teenager can be offered a sour-milk drink with a bun, fruit, a light salad, a glass of fruit juice.
• It is preferable to make dinner light by including a dish consisting of a vegetable side dish and a protein product (fish or meat).

The daily calorie intake of teenage girls should be within the framework of 2500 calories, teenage boys need 2700 calories. The nutritional content of meals for children who are actively involved in sports should be increased by 20%.

• The teenage menu for a week should include dishes prepared by boiling, stewing and baking.
• When planning a teenage diet for a week, it is worth considering that teenagers who experience weight problems should give up regular bread, replacing it with protein or bran.

And now is the time to move from talking about the principles of rational nutrition to a menu of a balanced diet for adolescents with unstable weight for a week.

Monday

• Breakfast: a small portion of 5% cottage cheese with pieces of fruit, a protein omelette (with ham, salmon or cheese), a glass of tea with milk. Serving size - 100-150 g.
• Dinner: vegetable soup with broccoli, cutlet from chicken fillet(weighing 150 g), 200 ml of vegetable juice.
• afternoon tea: 250 ml fruit juice, low-fat cheese sandwich.
• Dinner: vegetable salad (from green onions, fresh cucumbers and sweet corn seasoned with olive oil) with a piece of boiled fish, green tea.

Tuesday

• Breakfast: 150 g beef goulash, buckwheat garnish, a glass of herbal tea.
• Dinner: vegetarian soup, stewed vegetables, one fresh cucumber, 250 ml dried fruit compote.
• afternoon tea: a salad of your favorite fruits with yogurt dressing.
• Dinner: 200 g of oatmeal boiled in diluted milk, a glass of black tea.

Wednesday

• Breakfast: a couple of sandwiches with pieces of boiled meat and lettuce, two fresh tomatoes, a glass of green tea.
• Dinner: chicken soup-noodles, boiled chicken leg, white cabbage and carrot salad, 200 ml vegetable juice.
• afternoon tea: hard-boiled eggs (two pieces), a glass of black tea sweetened with honey.
• Dinner: cottage cheese and pear casserole, a glass of milk.

Thursday

• Breakfast: stewed vegetables with a piece of boiled chicken breast, coffee drink with milk.
• Dinner: fresh mushroom soup, mashed potatoes, A glass of tomato juice.
• afternoon tea: 200 ml drinking yoghurt with a bun.
• Dinner: milk buckwheat porridge, a piece of cheese, toast, black tea.

Friday

• Breakfast: cottage cheese and fruit casserole, a glass of kefir.
• Dinner: soup "Kharcho", a piece of boiled fish, 200 ml of carrot juice.
• afternoon tea: a glass of low-fat yogurt, a sandwich with a slice of cheese.
• Dinner: 200 g milk oatmeal, black tea with honey.

Saturday

• afternoon tea: 150 g 5% cottage cheese.
• Dinner: soft-boiled egg, fresh tomato and canned corn salad, herbal tea.

Sunday

• Breakfast: a piece of stewed chicken breast with a side dish of vegetables, coffee with milk.
• Dinner: mushroom soup, mashed potatoes, a glass of tomato juice.
• afternoon tea: 200 ml drinking yogurt, bran flour bun.
• Dinner: milk buckwheat porridge, toast with a slice of cheese, black tea.

This dietary diet for a week will help teenagers not only get rid of a few kilograms of excess weight, but also allow them not to experience a painful feeling of hunger, because in addition to four meals a day, it allows fruit snacks (only bananas and grapes are not welcome).

A sample menu of proper nutrition for a week for the whole family

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Why do you need to make a menu for the week?

1. By clearly planning our diet for the days of the week, we make it easier for ourselves to prepare dishes by choosing them from a list.
2. A pre-compiled menu allows us to choose the days when the hostess has the opportunity to prepare the necessary dish.
3. Another advantage of the weekly menu is cost savings, since we buy only the necessary products, and in the quantity we need, while also providing for the purchase of alternative healthy products used for snacks (dried fruits, sour-milk products, fresh vegetables and fruits).

Let's get acquainted with the menu of proper nutrition for the week.

This diet is designed for one person, subject to a five-time meal. In accordance with the number of members in the family, this layout is multiplied by the required number of servings.

Monday

Tuesday

• Breakfast: Herculean porridge with nuts and raisins, boiled in milk.
• Second breakfast: a few slices of cheese, a fresh pear.
• Lunch: a portion of boiled chicken breast with stewed vegetables, fresh tomato, a glass of drinking water.
• Afternoon snack: vegetable salad of olives and sweet peppers, seasoned with olive oil.
• Dinner: fresh cucumber salad, grilled fish with stewed beans, bran flour bun.

Wednesday

• Breakfast: soft-boiled egg, bran bun, natural honey, a glass of green tea.
• Second breakfast: a handful of almonds and raisins.
• Lunch: fresh radish salad, slice of boiled beef with green bean garnish, a glass of water.
• Snack: a small portion of cottage cheese with pieces of fresh fruit and berries.
• Dinner: fresh vegetable salad, grilled turkey breast, baked potato side dish.

Thursday

Friday

• Breakfast: a serving of cereal with milk, a banana, a glass of green tea.
• Second afternoon snack: a piece of low-fat cheese, grapes.
• Lunch: light vegetable salad, chicken breast (grilled) with broccoli garnish, drinking water.
• Snack: 200 ml natural yoghurt with fresh berries.
• Dinner: Grilled chicken breast with an elaborate side dish of rice and stewed vegetables.

Saturday

Sunday

• Breakfast: a serving of bell pepper omelet, a glass of skim milk.
• Second breakfast: 200 g of cottage cheese, fresh apple.
• Lunch: sandwich with slices of fresh cucumbers and tomatoes.
• Afternoon snack: fresh fruit (an apple and a couple of tangerines).
• Dinner: a piece of boiled beef, green peas, a side dish of baked potatoes, a glass of water.

Many nutritionists argue that a proper nutrition menu must contain a hot first course.

We offer another menu option for the week, which satisfies this condition.

Monday

• Breakfast: 3 cottage cheese pancakes with sour cream and fruit syrup.
• Second breakfast: 250 ml of drinking yogurt, a small banana.
• Lunch: borsch on bone broth, mashed potatoes, stewed fish.
• Snack: 200 ml black coffee, 50 g dark chocolate.
• Dinner: light fruit salad dressed with yogurt, 3 fish fillet steam cutlets.

Tuesday

Wednesday

• Breakfast: a piece of boiled chicken breast with a side dish of steamed buckwheat, a tablespoon of 20% sour cream or soy sauce, cocoa with milk.
• Second breakfast: fat-free cottage cheese (200 g), seasoned with a teaspoon of fruit syrup, a couple of teaspoons of sour cream and a small amount of raisins.
• Lunch: fish soup, vinaigrette, stewed fish with a complex side dish of stewed vegetables and brown rice, fresh apple compote.
• Afternoon snack: banana milkshake (homemade, blended).
• Dinner: boiled chicken with a side dish of poached cauliflower and soy sauce dressing.

Thursday

• Breakfast: sauerkraut salad, scrambled eggs, whole grain bread, a glass of tea.
• Second breakfast: bran bun with a piece of low-fat cheese and tomato slices.
• Lunch: cucumber and tomato salad, chicken soup with rice, beef goulash, stewed buckwheat, compote.
• Afternoon snack: a handful of dried fruits, unsweetened green tea.
• Dinner: fish stew, pasta, tea.

Friday

Saturday

• Breakfast: milk rice porridge, a handful of dried fruits, coffee.
• Second breakfast: 200 ml of kefir with a handful of fresh berries.
• Lunch: “curly” fish soup, stewed fish with vegetables, boiled rice, a glass of green tea.
• Afternoon snack: sweet bun, a glass of grapefruit juice.
• Dinner: poultry or veal skewers, baked vegetables, vegetable juice.

The daily caloric intake for women is 2500 calories, for men - 3500 calories. The nutritional value of the diet of pregnant women and men engaged in heavy physical exertion increases by another 1000 calories and is equal to 3500 and 4500 kilocalories, respectively.

Sunday

• Breakfast: cottage cheese casserole with condensed milk, a cup of coffee.
• Second afternoon snack: fruit and berry salad.
• Lunch: fresh vegetable salad, chicken broth, fried meat, pasta (from durum wheat), vegetable juice.
• Afternoon snack: cornmeal bread, a glass of tomato juice.
• Dinner: vegetable salad, pilaf, 200 ml of green tea.

Nutrition shopping list for the week

In order to make a menu of proper family nutrition for a week, you need to devote an hour of free time to this, having gathered to discuss it together with all household members. This discussion should result in a detailed shopping list that:

1. It will provide for the purchase of the most useful products necessary for the preparation of dishes included in the weekly menu.
2. Significantly save your time by eliminating the daily visit to the grocery store. You will only have to go to the supermarket for bread and perishable dairy products.
3. It will not allow harmful products to get into the family menu, since there is hardly a place for scrambled eggs with sausage or fried potatoes in a well-thought-out healthy diet for a week.

How many provisions need to be purchased to implement the weekly family menu? We offer an approximate list of the most useful products:

Fresh vegetables and fruits

• Bulgarian pepper - 0.5 kg.
• Forks of white cabbage (per 2 kg).
• Cauliflower - 0.5 kg (or a bag of frozen).
• The same amount of broccoli.
• Package of fresh frozen green beans (400 g).
• Onions - 0.5 kg (or 6 medium onions).
• Carrots - 7 pieces (about 600 g).
• 2 heads of garlic.
• Potato - 2 kg.
• 3 small zucchini.
• Eggplant - 2 pieces.
• Tomatoes - 1.5 kg.
• Cucumbers - 1.5 kg.
• Radish - 300 g.
• Spinach - 0.5 kg.
• Celery (root) - 1 pc.
• A bunch of basil, a bunch of parsley and dill.
• Oranges - 1.5 kg.
• Apples - 1.5 kg.
• Bananas - 2 kg.
• Fresh berries - 0.5 kg.
• Tangerines - 1 kg.
• Grapes - 600 g.
• Avocado - 4 pcs.

Dried fruits

• Raisins - 200 g.
• Dried apricots - 200 g.
• Prunes - 200 g.
• Almonds - 200 g.

Meat, poultry, fish, eggs

• Chicken breast - 4 pcs.
• Turkey breast - 4 pcs.
• Beef tenderloin - 1.5 kg.
• Minced chicken - 0.5 kg.
• Fillet of salmon or any red fish - 1 kg.
• Fillet of white fish (any) - 1.5 kg.
• Eggs - 30 pcs.

Milk products

• Milk - 3 liters.
• Hard cheese - 200 g.
• 5% cottage cheese - 1.5 kg.
• Kefir - 3 l.
• Sour cream - 0.5 kg.
• Yogurt - 3 l.
• Butter - 0.5 kg.

Grocery

• Breakfast cereal - 2 packs of 400 g.
• Oat flakes "Hercules" - 0.5 kg.
• Buckwheat - 0.5 kg.
• Spaghetti - 400 g.
• Sugar sand - 300 g.
• Mayonnaise - 240 g.
• Vegetable oil - 200 g.
• Canned olives - 1 jar.
• Fruit jam - 200 g.

The health of the whole family directly depends on what she eats for breakfast, lunch and dinner. For this reason, every housewife thinks through the diets in advance, but does not always take into account how useful the cooked food is and what effect it has on the body. To always keep yourself and your family in good shape, good mood and constant energy, switch to proper nutrition, and make a weekly menu for the family, in accordance with its rules and principles.

A well-composed daily diet will help not only improve the body, avoid many unpleasant diseases, but also solve the problem of monotony and stress. The whole family will definitely be satisfied.

In order for the PP to “work” and give the desired effect, it is important to follow its basic rules during the formation of the diet for every day:

• completely balanced. Meals should contain the right amount of proteins, fats and carbohydrates, vitamins, minerals and trace elements. We calculate the BZHU in advance, we look so that the values ​​\u200b\u200bdo not go beyond the established limits.
• We refuse three meals a day. There should be an average of 5-6 meals a day. We eat small meals every 3-4 hours.
• We eat complex carbohydrates. They must be present in right menu. We eat food with complex carbohydrates only during breakfast. It saturates the body with energy for many hours, makes you forget about hunger and harmful snacks for a long time.
• Second breakfasts are a prerequisite for PP. Sour-milk products, vegetable and fruit salads are perfect for lunches. Depending on the formed family menu, you can snack on nuts and dried fruits.
• Lunch is protein. Be sure to lean on poultry, lean meat in combination with complex carbohydrates and a vegetable component.
• Afternoon is another snack. During it, you can eat the same foods, dishes as during the second breakfast. It is also not forbidden to drink a cup of tea, cocoa with or a whole grain bread sandwich.
• Dinner 4 hours before bed. During this meal, we use only light meals that are digested the fastest and do not create heaviness in the stomach.
• We completely refuse fatty, salty and smoked. Nutritionists recommend boiling, stewing or baking without oil as cooking methods.
• We drink at least 2-2.5 liters of water per day. We drink before or after meals for half an hour. You should also start your morning with a glass of fresh drinking water. Enough 200 milliliters to "start" the body and prepare it for the coming day.

A balanced diet necessarily includes five groups, united by composition. To form, for a common family of 4, it is important to correctly combine them with each other:

• Vegetables and beans.
• Fruits.
• Lean meat and poultry, eggs, fish and nuts.
• Cereals and cereals.

We also necessarily include dairy, sour-milk products, spices and spices (they also play an important role in the PP system) and other useful products.

Initially, the hostess faces enough difficult task- compose competently, cook healthy and tasty. But, as soon as the diet is formed for at least one day, no further problems arise. Understanding the system is simple, and the result is the health and always good mood of all family members.

How to correctly think over the daily diet for the week? This process requires a significant amount of time, but the hours spent are worth it. From the very beginning, be sure to look at seasonality, what products are available at one time or another of the year, take into account the products that are already in the refrigerator and on the shelves in the closet. When compiling, remember the following points:

• We take into account the wishes of all household members, not forgetting about family budget- You can eat right and save money.
• We form a list of products that are in stock.
• We take into account that one day guests may unexpectedly come home - we think over dishes, food that we will serve during gatherings with friends and relatives.
• Explore promotional offers in stores, supermarkets. There is a huge chance, a chance to buy an expensive product that is great for a proper diet, at a reduced, affordable price. As a result, the list of possible dishes for each day will be replenished, and the menu will become much more interesting and varied.

You can write down the finished menu, as in in electronic format as well as on A4 sheets.

What are the best dishes to include on the menu for a family of 4? What should the finished diet look like? We offer you several options that will help in the formation of your unique.

Best PP recipes for the whole family: vegetable casserole

Prepare delicious healthy meals for yourself and your loved ones. Dilute the diet of cereals, soups, omelettes with original recipes for every day, the preparation of which will bring incredible pleasure and will not require large financial expenses.

Vegetable casserole - an unusual interpretation classic recipe. To prepare it, you need the following ingredients:

• Zucchini - 300 grams.
• Tomatoes - 1 piece.
• Carrot - 1 piece.
• Onion - 1 piece.
• Cheese - 50 grams.
• Dill - 10 grams.
• Chicken eggs - 2 pieces.
• Low-fat milk - 100 milliliters.
• Salt and seasonings - to taste.

• Remove the skin from the zucchini and cut into half rings.
• Chop tomatoes, carrots and onions into thin rings.
• In a pre-prepared baking dish, lay out the vegetables in layers, lightly add and send to the oven for 15 minutes (temperature 180 degrees).
• Beat eggs with milk until smooth, add salt and spices.
• Pour the vegetables with the prepared milk mixture, sprinkle with grated cheese and herbs on top and send back to the oven for another ten minutes.
• We serve to the table. Bon appetit.

Do you have small children in your family who like sweets? Cook delicious cheesecakes from the oven for breakfast. For cooking, prepare the following products:

• Fat-free cottage cheese - 200 grams.
• Yolk - 1 piece.
• Rice flour - 25 grams.
• Baking powder - 1/3 teaspoon.
• Honey - to taste.

• We combine all the ingredients together, knead the dough thoroughly.
• We form cheesecakes. Inside, you can put a frozen berry of strawberries, cherries, raspberries.
• We spread the cheesecakes on a baking sheet covered with parchment paper, and send it to the oven at a temperature of 180 degrees until cooked, about 20 minutes.

Serve with fresh fruit and low-fat sour cream.

Tired of classic lunches? Cheese soup with chicken - great way to add variety to everyday life and surprise the household with an original taste. For it you will need:

• Chicken fillet - 400 grams.
• Potato - 1 piece.
• Carrot - 1 piece.
• Processed cheese - 180 grams.
• Dill / parsley, spices and salt - to taste.

• Wash the fillet well, dry with towels and cut into small pieces.
• Peel potatoes and cut into cubes.
• Shred carrots in half rings.
• Fry the chicken a little in a pan.
• We boil water or broth (two liters), throw lavrushka, spices, fried meat there. Reduce heat and simmer for about 10 minutes.
• Pour prepared vegetables into the soup, keep on fire for another 15 minutes.
• Throw cheese into the pan, knead until it dissolves.
• We chop the greens and send them to the pan. We add if necessary.
• Mix everything thoroughly and remove from heat.
• We serve to the table, beautifully served on plates. Bon appetit.

Every hostess wants only the best for her family, and a well-designed menu is a real concern for the health and well-being of the household. Learn the basics of proper nutrition, eliminate junk food from your diet, and add more healthy foods. Prepare delicious, nutritious meals every day that will give you incredible pleasure, saturate with useful substances for many hours.

With us, you will learn how to properly form the menu and replenish the piggy bank of recipes with original options.

Classmates

Almost everyone is familiar with starvation diets, exhausting workouts and magic diet pills. But despite the cult of a beautiful body, the problem of excess weight does not lose its relevance. Are you looking for an effective and safe way that will lead you to the ideal? Having mastered proper nutrition for every day, you can easily get in shape and maintain the desired volume for life.

Proper nutrition for every day is easier than you think!

Eating right is not only healthy!

1. Complete lack of hunger. No more stomach pain, fatigue and headaches. You will always have healthy snack options in case of sudden hunger.
2. The ability to independently plan your own healthy food menu for every day. You will no longer have awkward situations in cafes and at a party. You can always find something that fits into your program.
3. No hard limits. The program does not imply categorical prohibitions. Despite the existing list of recommendations, you can always adapt it to your taste preferences.

But proper nutrition for every day has its downsides, oddly enough. The only drawback of the system presented below is its long-term nature. A healthy diet is not about rushing. It will not help you lose all those extra pounds in a short time, but it will allow you to consolidate and maintain the results achieved. If you want to speed up the process a little, or take a special massage course.

Planning a healthy menu

A healthy diet for every day implies the presence of 50% carbohydrates, 30% proteins and 20% fat in your menu.

What is a healthy diet for every day? Modern nutritionists consider the correct diet, which includes 50% carbohydrates, 30% protein and 20% fat, with a total calorie content of 1800 kcal for women and 2100 for men, depending on the level of daily activity. In addition, such a menu should include all vitamins and minerals in sufficient quantities.

Such recommendations do not mean at all that you need to immediately start a notebook, pick up a calculator and scrupulously calculate the nutritional value of each piece you eat. It is much more convenient to use the ideas given below. Just choose one of the meal options. Try to make your healthy meals for each day as diverse as possible. Do not repeat your favorite dishes more than once every 3 days.

Breakfast options

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

Dinners

1. Goulash from soy meat. Boiled whole grain pasta with low-fat cheese.
2. baked cauliflower breaded with semolina, 10% cream and egg white.
3. Low-fat vegetable lasagna.
4. Vegetable cream soup with rice.
5. Low-fat rolls or a few slices of vegetarian pizza.

Dinners

1. Stewed vegetables with pieces of boiled chicken breast.
2. Seafood with boiled brown rice.
3. Vegetable omelet of 4 proteins and 2 yolks with herbs.
4. Cottage cheese casserole and vegetable salad.
5. Boiled beef with baked vegetables.

Snacks (you can choose any 2 items)

1. A glass of kefir with 1 tsp. honey or jam.
2. 20 g dark chocolate and green apple.
3. 2 rice or buckwheat breads with cottage cheese and herbs.
4. A handful of nuts and dried fruits (should fit in the palm of your hand).
5. 3 pieces of homemade oatmeal cookies.

Eat natural food, refraining from industrially processed products.

What is better to refuse

As you already understood, the main advantage of proper nutrition for every day is the ability to independently form your own menu. But this does not mean at all that you can replace a healthy breakfast option with a chocolate bar of the same calorie content. Moreover, there are foods that you will have to avoid.

A healthy diet for every day imposes a ban on:

• dry breakfast mixes, including most types of muesli (read the composition carefully);
• white bread and rich pastries;
• chocolate bars and confectionery;
• crackers, chips and other fast food;
• ready-made sauces;
• nectars and unnatural juices;
• carbonated drinks and their dietary substitutes;
• alcohol (only one glass of dry wine is allowed for dinner 1-2 times a week).

This product list is for guidance only. If you have a sweet tooth and absolutely cannot imagine your life without your favorite buns, start small. Replace them with homemade cakes with reduced butter and sugar. The same is true with fast food. Try to find useful alternatives!

If you're off the diet, don't quit and don't think about starting over on Monday. Continue the program as if nothing had happened, slightly adjusting the fat content and calorie content of the following meals.

Thus, a healthy diet for every day is a real way to achieve your dream figure without harm to health!

We've all tried eat right, guided by inner feelings and stereotypes in the air rather than by a specific program. There is nothing surprising in the fact that the attempts were unsuccessful: in order to qualitatively change the diet, both willpower is required (you need not only not to consume chocolates one by one, but also cook almost every evening), and a clear guide to action. Following the recommendations of nutritionists, we have compiled a meal plan that is suitable for a person with a sedentary lifestyle and at the same time will allow you to get all the necessary vitamins and nutrients.

You won’t have to starve, on the contrary: you must not forget to drink water, it’s good to have a snack, and follow the rest of the above tips that will facilitate the transition to a new regimen. In general, you just have to buy groceries for the week ahead (the list with everything you need for one person is to the right of this paragraph) and don't be lazy to cook food with you. We are sure that with such a varied, satisfying and at the same time concise menu, the chances of improving the diet and acquiring healthy eating habits will increase significantly.

Monday

Daily grocery list:

muesli without sugar 60 g skimmed milk - 300 g canned peach halves 4 things., almond nuts - 20 pcs whole grain 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 bunch egg - 1 PC., canned beans - 100 g celery stalk - 1 PC., red bulb - 1 PC.,
parsley - 1 bunch fresh or frozen berries - 1 glass olive oil,
balsamic vinegar

Breakfast

Pour 60 g of muesli with a glass of milk and cut into a cup 4 halves of canned peaches.

20 almonds.

Dinner

Pita with tuna

1 medium pita filled with 100 g canned tuna and salad (cucumbers, avocados, green peas, lettuce) dressed with 200 g low-fat unsweetened yogurt.

A glass of low-fat yogurt.

Why eat well at all? if the required amount of energy can be obtained from a few packs of chips or chocolates? The fact is that the quality of food really affects the functioning of the body: a diet poor in terms of nutrients increases the risk of cardiovascular diseases, diabetes, osteoporosis and other diseases that you never wish on anyone. Eating habits are formed from childhood, but they can be overcome (sometimes with the help of a nutritionist or psychotherapist): in the end, the responsibility for overeating and choosing a diet in adulthood no longer lies with parents and caregivers.

Dinner

Potato frittata

Cut 100 g of boiled potatoes and 3 stalks of green asparagus into cubes, fry together with a handful of arugula over medium heat. Pour everything with an egg mixed with milk, and when the frittata is almost ready, sprinkle it with grated cheese (30 g is enough).

bean salad

Rinse and dry 100 g of canned beans, pour into a bowl. Chop a stalk of celery, a quarter of a red onion and a bunch of parsley into it, season with oil and balsamic.

200 g unsweetened low-fat yogurt mixed with a glass of fresh or frozen berries.

Tuesday

Daily grocery list:

whole grain bread - 2 pieces, cottage 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 piece, lettuce - 1 bunch, avocado, brown sugar - 2 tsp, cinnamon stick - 1 piece,
apple - 1 pc., low-fat ice cream - 2 balls, spinach - a small bunch

Breakfast

2 whole grain toast with cream cheese and a banana with a spoonful of honey.

8 pieces of dried apricots.

Dinner

2 potato-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 cakes and fry them with a minimum of oil. For the salad, mix a handful of spinach, a few cobs of baby corn and 50 g of mushrooms.

Any seasonal fruit.

It is considered to be what to lose weight adult woman leading a sedentary lifestyle, you need at least 1200 kilocalories per day (for a man - at least 1800). If you eat less, then at first you can really lose weight, but then your metabolism will slow 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 content of the diet will be 1500–1700 kcal.

Dinner

Pita with chicken and vegetables

Marinate 100 g of chicken breast in lemon juice for 20-30 minutes, and then fry it over medium heat with a little olive oil. Cut it up, mix it with a cucumber, a handful of green peas, a bunch of lettuce and half an avocado, and stuff it into a whole grain pita.

Ice cream and apple compote

In a saucepan with half a glass of water, add some lemon zest, a teaspoon of lemon juice, two teaspoons of brown sugar and a cinnamon stick, boil for 5 minutes and add the chopped apple. Cook for 10-15 minutes, cool and serve with 2 scoops of low-fat ice cream.

Wednesday

Daily grocery list:

whole grain cereal - 45 g, low-fat milk - 1 cup, canned peaches
- 150 g, whole grain bread - 2 pieces, lean ham- 65 g, cheese - 40 g, tomato - 1 pc., cucumber - 1 pc., spinach - 1 bunch, whole grain bread - 2 pcs., curd cheese - 1 tbsp. l., canned corn - 100 g, canned chickpeas - 100 g, cilantro - 1 bunch, red onion
- 1 piece, low-fat yogurt - 300 g, salmon steak - 150 g, mixed vegetables - 1 cup,
berries or chopped fruit - 1 cup

Breakfast

45 whole-grain cereal with a glass of low-fat milk and 150 g canned peaches.

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 a toast of whole grain bread, cover with another of the same toast.

Two whole-grain breads with a thin layer of curd cheese and tomatoes.

Snacks are important so as not to scare the body with a hunger strike. Yes, it's hard to find healthy foods for a second breakfast or afternoon snack, but an apple or a handful of nuts between meals will kick-start your calorie needs just as your body is preparing to lower its metabolic rate to use infrequent food more slowly. Obviously, don't snack on candy bars and other simple carbohydrate-filled foods: sugar is addictive, and candy is usually fatty. By the way, any snack in this weekly menu can be replaced with one you like: it is better to eat 40 nuts a day than to eventually swallow Mars without eating enough yogurt.

Dinner

Salmon with salad

For the salad, mix 100 g of canned corn and chickpeas, a little red onion and cilantro, season with low-fat yogurt. Grill a 150-gram salmon steak on each side for 2 minutes and serve with salad and a handful of sautéed mixed vegetables (you can use frozen).

200 g unsweetened yogurt with a glass of berries or chopped fruit.

Thursday

Daily grocery list:

whole grain bread - 2 pcs., banana - 1 pc., low-fat milk - 2 cups, honey - 1 tbsp. l.,
almonds - 20 pcs., pumpkin squash - 150 g, canned chickpeas - 200 g, bell pepper - 2 pcs., spinach - 1 bunch, any spicy low-fat sauce - 2 tbsp. l., onion - 1 pc., tomato paste
- 100 g, low-fat minced meat - 100 g, carrots - 1 pc., celery - 1 stalk, dry spaghetti - 40 g, avocado - half of the fruit, small cucumber - 1 pc., cumin and coriander seeds, rapeseed oil, salt, pepper , lemon juice

Breakfast

2 whole grain toast with a thin layer of butter and banana smoothie with 1 banana, a glass of milk and a tablespoon of honey.

20 almonds.

Dinner

Salad with pumpkin and chickpeas

150 g pumpkin squash cut into pieces and heated in the microwave until soft. Mix it with 200 g of canned or boiled chickpeas, bell peppers, a handful of spinach and coriander seeds and zira, season with a spicy low-fat sauce.

A glass of milk.

In addition to the correct ratio of proteins, fats and carbohydrates, the amount of pure water drunk per day is important. Nearly every process in the body takes place without water, so dehydration slows down metabolism, which affects overall well-being and productivity. In particular, when dehydrated, the body's ability to burn fat is significantly reduced, and 1.5 liters of water per day helps to effortlessly lose about two kilograms per year. By the way, if the feeling of hunger visits too often, it is worth drinking water: it is very difficult to distinguish a thirst signal from a hungry one until you drain the glass.

Dinner

Spaghetti bolognese

Fry a quarter of a small onion in rapeseed oil until transparent, add 100 g of low-fat minced meat, after 5 minutes - a handful of chopped carrots, celery and bell peppers and 100 g of tomato paste. Simmer everything for 15 minutes, season with salt and pepper and add to boiled pasta (40 g dry).

vegetable salad

Made from spinach, bell peppers, peas (if any), cucumber and avocado, seasoned with oil and lemon juice.

A pair of plums caramelized with a teaspoon of sugar and drizzled with 200 g of unsweetened yogurt.

Friday

6 Japanese rolls, vegetable or fish.

A glass of coffee or cocoa with low-fat milk.

Any seasonal fruit.

One of the main problems with a meal plan - the need to prepare everything in advance and carry around a bunch of containers. In fact, everything is not as difficult as it seems: food can be prepared in the evening, cooking two dishes will take about an hour. It doesn’t matter with containers either: in the same IKEA there are simple containers and sealed bags (a sandwich will fit just right), and there are also nice compact lunch boxes with compartments for several dishes.