Recipes for proper nutrition. How to start cooking healthy food? List of ingredients for a healthy diet. Serving and decorating

Hello my dear readers! If you are looking for quick, healthy and simple recipes for proper nutrition, then this section is for you. We know that nutrition plays a huge role in maintaining human health. No wonder they say that we are what we eat. The diet of any person should be balanced and tasty. For me personally, the second criterion is mandatory. Yes, I can cook healthy food and still not experience any pleasure while eating. But for a long time I will not be enough, anyway, sooner or later I will break down and switch to less healthy food.

When I first started eating right, many of my favorite foods turned out to be completely unsuitable. I think most of us like fat, sweet, smoked salty. In general, everything that cannot fit into the category of “useful” in any way. But, unfortunately, no matter how much we want to, we will have to significantly reduce the amount of harmfulness and replace them with healthier food.

So, I began to modernize, if you can call it that, and collect new healthy food recipes. I have enough of them. And in order to systematize my knowledge, I decided to post recipes on the blog and share them with you.

And at one time, I often could not fully navigate what kind of food you can eat at different times of the day. After all, dinner should be light, breakfast should be hearty, afternoon snacks should be quick, and so on. Therefore, for the convenience of readers, I decided to divide all the recipes into three categories. I think it will be convenient for those who want to create or have already created the habit of eating right. You can easily create a menu for the day, week, month.For beginners in this business, it does not hurt to read about nutrition and here is an article.

You will not find recipes with exotic ingredients here, I am not a supporter of overseas dishes and do not consider them so indispensable. In addition, it is quite expensive. Many of these products may be healthy, but almost all of them can be replaced with inexpensive and more affordable ingredients that most grocery stores are crammed with.

Another criterion for choosing a dish is the speed of preparation. Do not think anything bad, I like to cook, but quickly)). I do not welcome recipes that require a million actions. Therefore, you will not see them here either.

And I also really want to recommend Dasha Chernenko’s website “ Menu of the week”, where she published a million recipes, including a huge number of healthy and delicious dishes. But that's not all!)) She has the most useful master class COOKING ONCE IN TWO WEEKS and FREEZING TRAINING. I this information will not leave you indifferent.

Simplicity, speed, taste and usefulness - these are the four main components of my selection. I will be very glad if you leave a comment and your opinion about the dish, share your cooking secrets or just click on the social network button to tell your friends useful information.

The traditional dish of the New Year or Christmas table is a duck baked in the oven. We offer a recipe that is easier to prepare, contains less fat and will delight your guests with a novelty of taste and a beautiful presentation. For cooking, you will need the following ingredients: Duck 1 pc.; Salt pepper; Onion 1 pc.; Adjika homemade 500 ml. Preparation: Wash the duck, dry it, cut into [...]

Boiled pork is one of the healthiest ways to cook meat, because only natural ingredients, traditional spices and the most gentle heat treatment are used in the cooking process. To cook boiled pork in a slow cooker, you will need the following ingredients: Pork meat 2 kg (back); Salt pepper; Carrots 2 pcs. ; Garlic 5 - 6 cloves. Preparation: Wash the meat, dry it. […]

This tasty, healthy salad will cause a lot of positive emotions, because in addition to its excellent taste, it can boast of its beautiful appearance. To prepare it, you need a minimum of products and very little time. It contains well-matched ingredients. Each serving of this salad has no more than 195 calories. For cooking you will need: Canned tuna 1 can; Lettuce leaves 50 […]

Tasty, simple, beautiful, low-calorie - all this can be said about sauerkraut salad. Each serving of this salad has no more than 150 calories. This salad will burn extra calories and improve digestion. For cooking, you will need the following ingredients: Sauerkraut 2 cups; Grapefruit 1 pc.; Salad onion ½ pieces; Black pepper, freshly ground; Vegetable oil 1 - […]

An original, tasty, easy-to-prepare dish that can be prepared at any time of the year. It contains the simplest, well-combining ingredients. Each serving of this salad has no more than 180 calories. For cooking you will need: Cauliflower ½ heads; Tomatoes 3 pcs.; Cucumbers 4 pcs.; Onion 1 pc.; Salt pepper; Dill, parsley; Vegetable oil 3 […]

This salad got its name for a reason. Each portion of it is really 105 calories, in addition, it has everything to get enough, get a surge of energy and strength, while not gaining weight. This salad contains only healthy, well-matched ingredients. Cook it and eat it with pleasure. For cooking, you will need the following ingredients: Boiled beans 1 […]

This is a salad for true gourmets who are able to appreciate the unusual combination of ingredients, the exquisite taste and aroma of the dish, and also enjoy the cooking process. Each serving of this salad has no more than 210 calories. It can be served as an appetizer. For cooking, you will need the following ingredients: Parsley; Kiwi 2 pcs.; Cucumber 300 grams; Avocado 1 pc.; Salt pepper; […]

This is an excellent dish for weight loss and one of the many options for a fasting day. This salad recipe is loved by fitness trainers, because it has everything in order to remove extra centimeters from the waist without losing muscle mass. Each serving of this salad has no more than 190 calories. This is a complete dish that contains fiber, proteins and fats. […]

Beetroot is one of the most affordable foods that goes well with a variety of dishes. This is a storehouse of vitamins that are perfectly preserved in this product during the winter period. Try to cook beetroot salad according to our recipe, appreciate its new spicy taste. For cooking, you will need the following ingredients: Beets 3 - 4 pieces; Horseradish root ½ piece; Sauce "Onion" […]

A great salad to complement any meal. It is prepared in just a few minutes, it has a bright appearance, rich taste, adults and children like it. Each serving of this salad has no more than 80 calories. For cooking, you will need the following ingredients: Red cabbage ½ head; Horseradish 30 - 40 grams; "Onion sauce" or matsun 70 - 80 ml; […]

An original, tasty, very quick dish to prepare will add variety to your daily menu. The new taste of well-matched ingredients will make it possible to prepare new dishes using various dressings for this salad. In this version, each serving of salad contains no more than 130 calories. For cooking, you will need the following ingredients: Boiled potatoes 200 grams; Mix salad 200 grams; […]

In autumn, winter, and also in spring, carrots are exactly the product that will give strength and saturate the body with vitamins. Carrots should be included in the daily diet of both adults and children. This salad can be used at any time of the day, including as a breakfast. For those who are watching their figure, starchy vegetables, including […]

Chicken liver is a very healthy product, it is a source of iron. It is often recommended to the debilitated, the elderly and children. To prepare this dish, we recommend using poultry liver, as its taste and nutritional properties are much higher than industrial liver. To prepare this dish, you will need the following ingredients: Chicken liver 400 - 500 grams; Onion […]

Curd cheese, which appeared on the shelves of our supermarkets not so long ago, can be prepared independently. We have already talked about how to do this on the pages of our site. Find more information here. Such a salad can be used in the children's menu, it can be served as a breakfast, afternoon snack or dinner. For cooking, you will need the following ingredients: Curd cheese 200 […]

Leafy vegetables are one of the healthiest foods that promote satiety, weight loss, and the removal of heavy metals from the body. Such a salad can even be used as an independent dish. It is simply indispensable on fasting days. For cooking, you will need the following ingredients: Cottage cheese 100 grams; Italian chicory leaves, or radicchio 2 pcs.; Iceberg lettuce leaves 2 pcs.; Basil 1 […]

At the heart of this dish, funchose is a unique product that allows you to get enough and not get better. Each serving of such a dish does not exceed 230 calories, it can be used both in the children's and adult menus. This dish is especially distinguished by its ease of preparation, delicate, original taste and beautiful appearance. For cooking, you will need the following ingredients: Funchoza 150 […]

Everyone who strives for an ideal figure should understand that eating everything in a row will not succeed in becoming slim and beautiful. You don't have to be on a strict diet every day. For weight loss and effective weight loss, it is enough to adhere to a healthy lifestyle and the principles of proper nutrition.

PP is based on counting calories and BJU (proteins, fats, carbohydrates). A healthy menu includes simple, tasty and healthy dishes. The main thing is to choose the right recipes, have the necessary products on hand, choose the method of preparation. Proper nutrition recipes are suitable not only for a balanced diet, they can be prepared for breakfast, lunch or dinner for the whole family.

With proper nutrition, you need to eat often, but in small portions. It is very important to choose the right products that go well with each other. If there is incompatible, this will affect the work of the digestive tract. The transition to PP is gradual. Introduce new products little by little. Don't focus on calorie control. A sufficient daily norm is recognized as a volume in. But if you do strength training, go to fitness and lead the most active lifestyle, the standard can be changed.

Always read the ingredients of the products you buy. They should contain as little sugar as possible, its substitutes, fats and various preservatives. PP does not mean a radical rejection of sweets. The body needs glucose and endorphins, but pastries and desserts can be prepared for the benefit of the figure. Be sure to refrain from:

• carbonated sweet drinks;
• semi-finished products;
• fast food
• mayonnaise;
• bakery products made from white flour;
• shop sweets (cookies, sweets, buns).

A healthy diet should be balanced. The most important thing to understand is that PP is not a diet, it is a way of life, her new style, which you need to accept for yourself. Never starve yourself. The rule "do not eat after 18:00" has long been outdated. The last meal should be 2-3 hours before bedtime. Therefore, if you go to bed at midnight, dinner can be held at 21:00. One condition - food should be light, check out the calorie content of the dish.

It is necessary to cook PP dishes for a couple, in a slow cooker, in the oven. Avoid pan frying. If there is a need to fry something, use a few drops of olive oil, not sunflower oil, but it is better to buy a frying pan with a Teflon or ceramic coating and cook without fat at all.

The first half of the day

The time before lunch is ideal for taking complex carbohydrates and fiber, i.e. cereals, vegetables, flour products (but only from durum wheat, oats, bran). An excellent solution would be, which can be served with sweet and vegetable fillings. Such food is digested for a long time, gives energy and strength.

What to cook for breakfast for yourself and children, so that the morning meal is beneficial, everyone who switched to PP thinks. We offer several recipes for healthy breakfasts, which are easy to cook step by step with a photo.

Zucchini muffins

To prepare this delicious dish at home, you will need:

• zucchini - 600 gr;
• egg - 2 pcs.;
• whole grain flour - half a glass;
• garlic, herbs and spices to taste.

1. Wash, peel and grate the zucchini.
2. Add the rest of the ingredients to the zucchini mass, mix.
3. Spread the dough into parchment molds, bake in the oven for half an hour at a temperature of 200 degrees.

banana pancakes

Dessert fans will not remain indifferent to banana pancakes. To make them you will need:

• 3 bananas;
• 1 egg;
• 1 st. fat-free kefir;
• 1 st. corn or oatmeal.

1. We clean bananas, knead with a fork.
2. Add kefir and eggs, beat with a blender.
3. We introduce flour into the mixture, mix the dough thoroughly.
4. Fry the pancakes on both sides in a dry or olive oil-rubbed frying pan until golden brown. Serve warm to the table.

Protein pancakes

To please yourself and your loved ones, prepare inexpensive but healthy protein pancakes in the morning. For this you need:

• 200 gr fat-free cottage cheese;
• 2 tbsp. l. oatmeal or bran;
• 150 ml of milk;
• 3 egg whites;
• stevia or honey.

1. Put all the ingredients in a bowl, beat with a blender.
2. Fry in a pan without oil.
3. Serve with fruits and berries for herbal tea.

Also, oatmeal or buckwheat porridge is perfect for breakfast. The cooking time of each dish does not exceed 20-30 minutes. Breakfast has the highest calorie content, because it is necessary to charge the body with strength and energy for the whole day.

Afternoon

Lunch is the time for second courses. Soups and salads are great options. When compiling the menu for the week, be sure to take note of the following lunch options.

Chicken with beans

Such a dish is a full meal, after which you can drink a glass of juice or a cup of tea. As an alternative to the main component, you can use a turkey. To prepare it, take:

• chicken fillet 350-400 gr;
• beans 450 gr;
• Cherry tomatoes;
• pesto sauce;
• spices to taste.

1. Lubricate the pan with olive oil, fry the stripped chicken breast with spices on it.
2. Soak the beans in water for 4 hours in advance, then simmer in a saucepan, adding tomatoes and pesto.
3. We combine all the components and simmer over low heat for another 5-7 minutes.

Beef cutlets

For cutlets, you need to take a piece of meat (500 gr) and cook the minced meat yourself. Store analogues are better not to take. In addition to beef, you will need:

• skimmed milk - 70-100 ml;
• onions - 1-2 pcs;
• salt and pepper to taste.

1. Peel the onion, cut into large pieces and put in a blender bowl.
2. Add milk and whisk.
3. Salt and pepper the minced meat, add the onion mixture. We mix everything thoroughly.
4. We form cutlets, put them on a baking sheet covered with parchment and send them to the oven for 45 minutes at 180 degrees.

Baked fish

Fish is a source of protein and trace elements. Choose lean varieties. An excellent solution would be pollock. To make delicious and juicy fish according to the PP recipe, you will need:

• 6 pcs. pollock fillet (total weight about 500-600 gr);
• a quarter of a lemon;
• 5 st. l. apple juice;
• 1 onion;
• salt and pepper.

1. We wash the fish fillet, dry it, rub it with salt and spices, sprinkle with citrus juice.
2. In a foil greased with olive oil, put the fish fillet, sprinkle onion half rings on top, pour over apple juice.
3. We wrap the fish, and send it to the oven, heated to 200 degrees for 40 minutes.

You can serve the dish with baked vegetables - broccoli, cauliflower, zucchini, eggplant.

Before bedtime

Eating at night should be light and low in calories. For dinner, it is best to eat fat-free cottage cheese, salad, seafood (boiled squid, steamed fish), scrambled eggs without yolks, fish meatballs. The list can be continued, the main thing is to catch the essence and adhere to the general rules of the PP. We offer salad recipes that will be a great dinner for you.

radish salad

Cut the radish and carrot into strips in equal proportions. Add a clove of garlic, a handful of chopped walnuts, sprinkle with lemon juice and olive oil, salt, pepper, mix and consume.

Salad "Vkusnyashka"

You can prepare a tender and tasty salad in 10 minutes. To do this, take 100 grams of celery and cucumber, cut into cubes. We also cut two boiled eggs and add to the vegetables. 50 grams of low-fat cheese three on a grater. If desired, cut greens, garlic. Salt and season with low-fat sour cream.

beetroot salad

For cooking, you need to take 100 grams of boiled beets, carrots and cucumbers. We rub all the ingredients on a grater, salt, pepper, add herbs and olive oil. The salad is ready, and you can serve it to the table.

Snacks

The issue of snacking always occupies a special position in the discussions and rules of sports, separate or other types of nutrition. Snacks are needed, often they are called second breakfast and afternoon tea. However, the main thing is to eat right. Food should be easy to digest and have a small portion. Great snack options are:

• smoothies;
• fruit;
• a portion of fat-free yogurt;
• fried chickpeas;
• dried fruits;
• vegetable casserole, etc.

Also watch video:

Proper nutrition can be used not only for weight loss, but also for gaining muscle mass. This is important for strength athletes who are building muscle. In their case, the emphasis should be on, not proteins.

It will be difficult to make a PP menu for a month. First, plan your diet for the week. When you get used to and learn how to properly select dishes in accordance with the time of day, calories and other parameters, you can complicate the task.

Do not forget the advice from a nutritionist, exercise, drink plenty of water, walk in the fresh air and avoid stress. Only an integrated approach guarantees you good health, youth and beauty for many years.

Is your schedule too busy? In the morning there is no time even for breakfast, and in the evening there is no energy to do cooking?

The main obstacle to proper nutrition is the need to constantly cook. And the thought of wasting time and energy cooking when you're already exhausted and exhausted leads to you just heading to the nearest McDonald's.

There is not enough time to prepare healthy and balanced meals and you decide not to look for the right fast food? And in vain, there are options for quick and healthy recipes .

Don't worry. If you have little to no time and energy, these 16 recipes will show you how to cook quickly and healthy. After all, it takes so little time to prepare these dishes that it’s hard to believe that a healthy diet can be so quick to prepare.

For your convenience, we have divided the recipes into several categories: breakfast, lunch, dinner, salads and desserts.

Breakfast

1. Oatmeal with banana and nuts

Oatmeal is incredibly good for your body, but who likes empty cereal?

There are many ways to diversify oatmeal with different fruits and nuts. So why bananas?

In addition to being delicious, bananas are high in fiber and rich in potassium. Potassium regulates the level of sodium in the body, and also helps to lower blood pressure and has a beneficial effect on the state of the cardiovascular system.

By combining bananas with oatmeal and healthy nut fats, you get the perfect heart-healthy breakfast!

And it's so easy to prepare:

Warm up oatmeal with water (or almond milk for protein and calcium), then add sliced ​​banana, coarsely ground nuts and some cinnamon. Breakfast is ready. Enjoy your meal!

2. Omelette with broccoli and feta cheese

Eggs are a storehouse of nutrients. They contain a range of beneficial vitamins and minerals, plenty of protein, and healthy omega-3 fatty acids. That's why eggs are great to start the day!

Making an omelette is as easy as shelling pears - pour beaten eggs into the pan (from 1 to 3, depending on the number of ingredients you use, the size of the pan and your appetite), put the rest of the ingredients on top and again fill them with egg so that the omelet envelops the entire dish.

Why broccoli? Just like banana oatmeal because fiber is good for breakfast. Since eggs contain a lot of protein, such a breakfast will keep you feeling full for a long time.

Broccoli is also rich in vitamins and minerals. It is important that breakfast contains one or two foods (in this case, eggs and broccoli) rich in dietary fiber. If the feeling of hunger in the morning is too great, add a couple of whole grain toasts and a glass of almond milk to the omelet.

3. Greek yogurt and fruit parfait

Greek yogurt contains more protein and less sugar than regular yogurt. Why not take advantage of Greek yogurt by adding fruits (for vitamins and fiber) and nuts (like walnuts or almonds for healthy fats and even more fiber)?

But there is one secret ingredient in this dish, by adding which you will simply create a “health bomb” - this is flax-seed.

Research is still ongoing, but the results are promising: flaxseed reduces the risk of heart disease, diabetes, and cancer. And it's all thanks to these little seeds!

Parfait is not so easy to prepare by eye, so we offer you approximate measurements:

• ¾ - 1 cup Greek yogurt
• 2 cups chopped fruit (choose your favorite)
• 2 tablespoons walnuts and almonds (finely chopped)
• 1 tablespoon ground flaxseed
• (optional) honey

Mix these ingredients however you like. Below are just a few options:

• Mix! Why not just add all the ingredients in one cup, food container, mix thoroughly and enjoy the taste? Quick, simple, and anyway, by the middle, the parfait will turn out to be in the form of porridge, no matter how you originally served it.

• Stylish yogurt. A classic breakfast option where fruits, nuts, and flaxseeds are layered on top of Greek yogurt. You can mix all the ingredients at any time.

• Great layers. If you have a little more time, then you can try the restaurant serving the dish. In a glass or goblet, add ¼ cup of yogurt, then some fruit, nuts, and flaxseed, then more yogurt, and so on. Such a serving of the dish will not only please your stomach, but also satisfy your desire for beauty.

This dish is suitable not only for breakfast, but also for a light snack, depending on when you want to enjoy the light taste of yogurt and your favorite fruits.

4. Chocolate blueberry smoothie

Sometimes even quick-to-cook meals like oatmeal and parfait take way too long. Do you have too many plans? And cooking breakfast isn't one of them?

That's when they come to the rescue. smoothies

Throw all the ingredients in a blender, blend and drink or bottle and take away - perfect for busy people trying to lead a healthy lifestyle. That is why we offer you three whole smoothie recipes.

The first recipe is a chocolate blueberry smoothie. You might be wondering, “How chocolate can be part of a healthy diet.” You just need to choose the right one:

• 1 ½ cups chocolate flavored almond milk
• 1 cup blueberries
• 1 sliced ​​banana
• ¾ cup Greek yogurt

Just throw all the ingredients into a blender, blend for 30-60 seconds and you're done!

5. Banana Almond Smoothie

The second recipe is more spicy, with the addition of cinnamon. Greek yogurt, bananas and almond butter will make you feel hungry for a long time.

Ingredients:

• 1 banana
• 1 ½ cups almond milk
• 1 tablespoon almond oil
• ¾ cup Greek yogurt
• 1 teaspoon honey
• pinch of cinnamon

By "a pinch" of cinnamon, I mean that you should experiment and choose the option that suits you. Start with a small pinch - the taste of corca may be stronger than you think - then add more if needed.

Cinnamon speeds up metabolism, while almonds contain protein, fiber, vitamins and minerals. That is why the combination of these ingredients is great for the right start to the day!

6. Tropical Breeze Green Smoothie

Sometimes you want to start the day with something exotic, with light citrus notes. Then this recipe comes to the rescue.

Ingredients:

• 1 ½ cups almond milk
• ¾ cup Greek yogurt
• 1 cup berries (blueberries, strawberries, raspberries - all together or separately)
• ½ sliced ​​banana
• 1 cup fruits (pineapple, mango and tangerines)
• 1-2 cups greens (Romaine lettuce, spinach, kale)

This smoothie is overflowing. vitamins, minerals, fiber and protein. Blueberries are rich in antioxidants (good for the heart), raspberries contain more fiber than any fruit, and all berries contain very little sugar.

Mango and tangerine add a light citrus flavor to the smoothie, plus they are high in vitamin C (good for immunity) and prevent cancer.

Pineapples are the only source of bromelain, an enzyme believed to reduce inflammation, relieve joint pain and arthritis.

But that's not all!

Cabbage is known as a "super food" due to its huge amount of nutrients.

You may have noticed that all three recipes include Greek yogurt and bananas. This is due to the fact that bananas are high in potassium and fiber, while Greek yogurt is a source of protein and contains little sugar.

And not to mention the texture.

The name "smoothie" comes from the English smooth - homogeneous, soft. It is in order to achieve this texture that Greek yogurt (or regular yogurt) and bananas are used.

The main thing is to determine the texture that you like. If you feel like your smoothie is too thick, add less bananas and yogurt next time. Otherwise, add more bananas and yogurt.

By choosing the perfect combination for yourself, you can easily and quickly prepare delicious and healthy smoothies that will definitely suit you more than ready-made options in a cafe.

Easy and healthy lunch recipes

7. Sandwich

Sandwich is one of the main dishes for those who prefer a quick lunch. All you have to do is add your favorite ingredients between two slices of bread and dinner is ready. But try to use whole grain bread, your favorite meat and cheese, and then you will get a healthy sandwich that will not harm your figure and health.

We offer you one of the interesting options. You will need the following ingredients:

• can of tuna
• ½ cup cherry tomatoes (cut in half)
• ¼ cup chopped olives
• 1 tablespoon olive oil
• Whole grain baguette
• Spinach leaves (as many as you like)

To begin, mix the tuna, tomatoes, olives and olive oil. Cut the baguette in half and put the resulting mixture inside, add spinach leaves on top.

Tuna is rich in protein and omega-3 fatty acids (which improve hair, skin, and even heart health). Tomatoes contain vitamins A and C, as well as antioxidants that have a beneficial effect on the cardiovascular system.

Olives are a great source of iron and fiber, and olive oil is rich in healthy fats.

As a result, you get a small but very satisfying sandwich, from which you will have enough energy until dinner.

8. Roll with turkey and Provolone cheese

Roll is a growing alternative to sandwiches:

• Put thinly sliced ​​turkey on thin pita bread or tortilla, then cheese
• Add some vegetables (cabbage, spinach, sun-dried tomatoes and olives)
• Top it all off with a few slices of avocado.
• Assure all ingredients in a sufficiently tight roll.

Turkey is a great source of protein and healthy fats. Paired with healthy veggies and avocados (a fruit that is surprisingly high in healthy fats and over 20 different vitamins and minerals!) you have a healthy, low-calorie lunch.

9. Quesadilla with mango

Yes, this is another variation on the theme of sandwiches. But the more varied your diet, the less you will be bored with proper nutrition.

We are used to fruit for breakfast. But it is important that the body receives vitamins and minerals throughout the day. So why not add fruit to your lunch sandwich?

Cooking does not require much effort and time:

• Grab a Whole Grain Tortilla
• Cut half (or whole mango if the tortilla is large) mango into medium sized slices and arrange on the tortilla
• Add 2 slices turkey or ½ cup sliced ​​fried chicken
• Top with ¼ cup grated cheese and 1 tablespoon chopped green onion
• Fold the tortilla in half and fry on both sides until the cheese is melted.
• Cut into slices

As mentioned earlier, it is important that the body gets enough vitamin C. Vitamin C is water soluble.

This means that the body cannot accumulate Vitamin C, everything that cannot be used here and now, is immediately excreted from the body.

Sure, you can start your morning with 500% of your RDA for vitamin C, but your body doesn't use half of it.

That is why it is important that foods containing vitamin C are in your diet throughout the day. Mango is great for this. In addition, quesadillas are very tasty and satisfying.

Healthy salads for a healthy diet

10. Chicken Curry Salad

It's time to move on to salads, which can be both a snack and a full meal, depending on your appetite and the chosen portion.

The salad contains many healthy vegetables, but do not forget that in addition to greens, it is worth adding some protein and spices to the salad. Try the following recipe:

• Mix 2 tablespoons Greek yogurt with ¼ tablespoon curry powder
• Add ½ cup fried chicken (diced) and stir
• Add ⅛ cup finely chopped red onion, ¼ halved grape, and 1 tablespoon parsley, and stir again
• Spread mixture over lettuce leaves.

Curry and parsley add spice to the salad. And the combination of Greek yogurt, chicken, vegetables and grapes will help you gain all the nutrients your body needs.

11. Avocado salad

If you want to add some Spanish to your dish, then this recipe is for you:

• Heat a tablespoon of olive oil in a medium skillet over medium heat.
• Add a finely chopped onion, 2 garlic cloves (chopped finely or use a garlic press), ½ teaspoon cumin, ½ teaspoon sea salt, and ¼ teaspoon black pepper.
• Stir for 3-5 minutes until the onion is soft
• Add 800 grams of beans and ¼ cup of water. Stir continuously for 2-3 minutes
• Scoop the mixture into a bowl of Romano salad. Top with avocado wedges and 1 cup salsa
• Serve with a whole grain tortilla if desired.

Beans are a great source of protein and fiber and keep you feeling full for a long time. In addition, garlic contains an incredible amount of nutrients, so as long as it does not spoil the taste, it is worth adding to many dishes.

Despite the fact that this salad takes a little more time to prepare, it remains tasty for quite a long time and does not become sour. So it can be prepared in advance and portioned in containers.

What to cook for dinner quickly, tasty and healthy

12. Fritata with potatoes and spinach

Eggs, in all their many variations, are a breakfast staple, but why not make dinner out of them.

All dinner recipes require some cooking time. But don't worry, you can always prepare these dishes ahead of time and then just reheat them.

Fritata is a very filling dish. In addition, it will be enough for several people, so if you cook only for yourself, then you get a dish that is enough for two or three meals:

• Preheat oven to 200 degrees Celsius
• Heat two tablespoons of olive oil in a large skillet over medium heat. Add 2 sliced ​​potatoes and one finely chopped onion. Cook for 12-15 minutes
• In a large bowl, combine 9 (yes, nine) eggs, ½ teaspoon sea salt, ¼ teaspoon black pepper, 300 grams of chopped spinach, 100 grams of cheese (optional) and 100 grams of finely chopped turkey.
• Pour the resulting mixture into the pan, mix and put in the oven for 12-14 minutes until cooked

Then cut the finished fritata into slices like pizza. Enjoy your meal!

13. Pork with Asian broccoli in a slow cooker

This dish will take several hours to prepare. Why did it appear on the list of "fast" dishes?

It's simple: dishes that take a long time to cook can usually be stored for a long time.

This means that you can prepare several dishes in advance. Planning is one of the important skills for those who strive for proper and healthy nutrition.

Pork is high in B vitamins and surprisingly low in fat, putting it on par with established healthy foods like chicken breast and salmon.

• In a slow cooker, combine ⅓ cup soy sauce, two tablespoons cornstarch, two tablespoons finely chopped ginger root, two garlic cloves, one teaspoon sesame oil, ¼ teaspoon ground cloves, and ¾ cup water.
• Add 1 kilo of chopped pork. Cover and cook for 7-8 (high heat 5-6) hours until the pork is very tender.
• Prepare 200 grams of noodles (check the recipe on the package). Add 400 grams of broccoli in the last 2 minutes of cooking noodles
• Divide the cooked pork into fibers using two forks. Add a tablespoon of rice vinegar and stir. Serve with noodles and broccoli.

As a result, you get several servings that can be put into containers and stored in the refrigerator.

14. Salmon in honey and soy sauce

Salmon and other fish are rich in protein and omega-3 fats, so adding them to your diet is essential. This recipe is extremely simple and will not take you much time:

• Mix ½ tablespoon honey and ½ tablespoon soy sauce
• Season the salmon fillet with sea salt and black pepper. Fry for 5 minutes
• Drizzle with the prepared honey and soy sauce sauce and saute for another 2-5 minutes

Garnish with borax rice or quinoa (a tip is to add a few drops of lemon to the fish).

Healthy Dessert Recipes

15. Banana slices in chocolate

Both dessert recipes don't require much time and effort to prepare, thanks to a method that involves dipping the fruit in something that makes it even sweeter and tastier.

Start by cutting the banana into small pieces. Then take two tablespoons of dark chocolate, heat them up in the microwave until they are melted (usually about a minute is enough).

Dip banana slices in chocolate and dessert is ready. You can eat it right away or put it in the fridge to harden the chocolate.

16. Strawberries in frozen yogurt

If you are not a fan of chocolate or bananas, then the following recipe is for you. (besides, this dessert is alsorich in protein).

All you need is two cups of strawberries (cut in half), a cup of vanilla Greek yogurt, and waxed paper.

Using a fork, dip each berry into the yogurt, then lay them flat on the waxed paper. Put the resulting berries in the freezer for thirty minutes.

Transfer the berries to a pretty plate. You can take the berries with your hands or use a fork.

We hope you enjoy it as much as we do!

We present the menu of proper nutrition for every day for weight loss with recipes! This menu and recipes will help you lose weight and eat right every day without any problems!

Among professional nutritionists, there are more and more enemies of diets. Many experts are convinced that in order to bring your body into the right condition, it is not at all necessary to torment your body with diets or exhausting mono-diets. It is necessary to influence not the symptom of the problem, but its cause. And the reason in 90% of cases is the same - the wrong lifestyle and diet!

In an attempt to lose extra pounds without professional support, many people, especially women, earn themselves chronic diseases of the internal organs. Agree, this price is too high, and is not worth a slender figure. This does not mean at all that there should not be a beautiful figure, quite the contrary, but there should be a rational and deliberate approach in everything!

Principles of healthy eating

By following the principles of a healthy lifestyle and healthy eating, you can not only achieve the desired result, but, most importantly, maintain your health! Of course, the result will not be quick, but, as they say, patience and work will grind everything!

You should not count on the fact that the extra pounds accumulated over several months, or even years, will go away in a couple of days. Know that if someone promises you an immediate result, you are simply being deceived, or they are putting your health at serious risk. Do you need it or not - decide for yourself! In order not to expose your body to severe stress, you should smoothly change your diet and lifestyle! Only by following the principles of proper nutrition, you can painlessly normalize your metabolic processes and easily bring your figure into the desired shape!

Let's look at the basic principles of proper nutrition:

• Fractional nutrition. Do not overeat in one sitting, it is better to eat less, but more often!
• Mandatory breakfast. Forget about a cup of coffee on an empty stomach. Breakfast is one of the most important meals of the day!
• Give dinner to the enemy. You don't have to give at all. A light dinner of it 3 hours before bedtime is ideal.
• Water is our everything. 1.5 - 2 liters of water - this is how much a healthy person should drink daily.
• Sweet only for dessert. Snacking on sweets is the most useless, and even harmful, meal of the day. Minimize your intake of sugar and fast carbohydrates.
• take away fried fatty foods from your diet, minimize alcohol and salt intake.
• More fiber. It is found in large quantities in fruits and vegetables.
• Don't drink while eating. Are you used to drinking tea? It's time to kick this habit! Drinking is allowed only 15-20 minutes after eating.
• Chew food thoroughly. Avoid swallowing chunks of food, as this will not only complicate the digestion process, but can also lead to oversaturation. The feeling of satiety comes after some time after eating, so never rush during a meal.

At first glance, it seems that there are many restrictions here, and at the same time you need to follow a bunch of rules. The habit will do the trick! Remember that the main thing is to start. It is not necessary to start observing everything at once if it is difficult for you. Go from point to point, moving it from the category of "rule" to the category of "habit".

By following these principles of healthy eating, you will normalize your digestive and metabolic processes, tone your body, and fill it with strength. In addition, proper nutrition is the most important guarantee for losing weight without harm to health!

Proper nutrition menu for weight loss

We present you a menu of proper nutrition for weight loss for every day. The diet can be very flexible and change according to your preferences and tastes. In addition, if you wish, you can create 2-3 similar menus for yourself to alternate them. This will help you diversify your diet so that the products, so to speak, do not become boring.

Depending on your initial weight, or rather its excess volume, you can adjust the portions of this menu. Accordingly, the more you want to lose weight, the smaller portions should be, but without fanaticism! The body must get all the necessary vitamins and minerals from your food. It is not worth risking your health for the sake of the desired numbers on the scales!

What foods can you eat?

What foods can't be eaten?

Try to eliminate or reduce to a minimum the consumption of the following products:

Principles of nutrition for weight loss

In order to eat not only properly, but also at the same time lose weight, you must follow one of the most important principles - you need to consume fewer calories than you spend. Everything comes from this principle, from this principle you need to build your menu.

If you are used to consuming, say, 3000 kcal per day, while not having any physical activity and wondering “where does the extra weight come from?”, then it’s just worth looking at things objectively. At a minimum, you need to get active and exercise, bring your diet in line with allowed and prohibited foods, and gradually reduce the number of daily calories consumed.

Do not do it in one day, otherwise it will be a lot of stress for your body! Consistently adjust your diet step by step until you start to lose excess weight.

Recipes: proper nutrition for weight loss

BOILED CHICKEN FILLET

INGREDIENTS

• Chicken fillet - 200 g;
• Onion - 50 g;
• Carrots - 100 g;
• Salt to taste;
• Greens to taste.

COOKING

1. Rinse the fillets well under cold water;
2. Pour water into a saucepan, add salt, put on fire;
3. Peel vegetables, put in boiling water along with chicken fillet;
4. Boil for 10-15 minutes over low heat;
5. Remove the fillet, cut into pieces and serve with vegetables.

BUCKWHEAT CUTLETS

INGREDIENTS

• Buckwheat - 1 glass;
• Low-fat minced meat - 450 g;
• Bow - 2 pcs.;
• Egg - 2 pcs.;
• Creamy horseradish - 2 tbsp;
• Garlic - 1 clove;
• Wheat flour - 3 tablespoons;
• Salt to taste;
• Pepper black ground pinch;
• pinch of sugar;
• Grape seed oil for frying;

COOKING

1. Boil buckwheat until crumbly;
2. Scroll low-fat minced meat through a meat grinder with onions, season with sugar and black pepper. Knead the resulting mass well;
3. Mix buckwheat porridge and minced meat;
4. In the meantime, boil the eggs, rub them on a medium grater, finely chop the garlic and dill, mix everything with creamy horseradish. The resulting mass is a filling for cutlets;
5. We divide the minced meat into portions, form cakes into which we put 1 tablespoon of the filling;
6. Blind cutlets, roll them in flour;
7. Fry cutlets in grapeseed oil. We do this over low heat on both sides. If necessary, bring to readiness in the oven. Enjoy your meal!

CABBAGE PAIN

INGREDIENTS

• White cabbage - 500 g;
• Carrots - 1 pc.;
• Tomatoes - 2 pcs.;
• Processed cheese - 50 g;
• Sour cream - 300 ml;
• Greens - 1 bunch;
• Chicken egg - 4 pcs.;
• Onion - 2 pcs.;
• Allspice - 1 pinch;
• Salt - 1 pinch;

COOKING

1. We wash the cabbage and chop it;
2. Lightly fry the cabbage in a pan with oil;
3. We clean the carrots, grate it, then add it to the cabbage;
4. We clean the onion from the husk, finely chop it and add it to the pan;
5. We wash the tomatoes and greens. We cut the vegetables into small slices, chop the greens. Add ingredients to the skillet. We continue to fry.;
6. Beat sour cream, eggs and cheese in a bowl until smooth;
7. Pour the contents of the pan into a baking dish, and pour the resulting sauce. Bake for 20 minutes in the oven at 180 degrees. Enjoy your meal!