Balanced diet: menu for the week. Balanced nutrition: a ready-made menu for a week for women

In fact, a balanced diet is simple and affordable nutritional advice for every person. The basis of a balanced menu is the right breakfast, lunch and dinner.

Breakfast, lunch and dinner should consist of healthy meals and foods that will have a proportional amount of proteins, fats and carbohydrates. After all, a properly-designed diet energizes you for the whole day, gives you self-confidence and improves your mood. A balanced diet allows you to control weight and does not allow the deposition of excess subcutaneous fat.

Your menu should include healthy foods that contain vitamins, complex carbohydrates, animal proteins, and unsaturated fats. Healthy foods on your menu will allow the body to function well. Hair, nails, bones, skin, internal organs will be healthy thanks to a balanced diet. Treat the process of choosing products very carefully and responsibly. See the expiration date on the packages and boxes, as well as the storage conditions of food. Pay attention to the content of proteins, fats and carbohydrates, as well as calories.

You need to evaluate products not only by calorie content, but also by how much they contain certain nutrients. Quality is always more important than quantity. All week you need to eat right, of course you can make yourself 1 day as an exception and eat food that you love, but it is not healthy, but only 1 time per week, remember, no more. To help your stomach and to control weight, add vegetables and fruits to your menu for a week. Limit fruits in quantity, about 10-14 fruits per week, but unlimited vegetables per week, because they contain fiber and other useful substances.

A balanced diet includes the following foods. Rice, buckwheat, oatmeal, egg whites, chicken fillets, fish, seafood, vegetables, salads, lean meats, wholemeal bread, low-fat dairy products 0.5%, nuts, legumes. Keep track of the calorie content in the daily menu. For men and women who lead a normal lifestyle, you need to multiply the weight by 25-30 and get the approximate number of calories per day to maintain normal weight. For example, your weight is 55 kg, so you need to consume 1375-1650 Kcal per day in order to maintain weight and still feel good throughout the day. Everything is individual, if you have an active lifestyle, then it may be worth increasing the number of calories in your menu, but it happens that according to the formula above, you have a lot of calories and you start to gain weight, then feel free to cut the calorie content of your diet and look at your changes in the mirror.

The daily norm of the menu components is as follows:

• Proteins - 15-20%
• Fats - 15-25%
• Carbohydrates - 50-60%

If you play sports or lead an active lifestyle, then the ratio of proteins is about 30-40% of the daily calorie content.

A balanced diet is not only food, but also drinks. Water is needed every day for men and women, the norm is 1-2 liters, depending on the intensity of the day. Pure water has a beneficial effect on the skin, removes toxins from the body, and reduces the risk of heart disease. Don't let your body get dehydrated. After all, we are on average 60% water, surprisingly, but true. Therefore, it is very important to maintain the correct balance of water in the body. Carbonated drinks, coffee, strong and sweet tea are desirable to reduce in your menu.

It is necessary to teach the biological clock in our body to eat at the same time, every day, week after week. Then the gastric juice will be produced at the right time, in the right amount. The entire menu should be divided into 3-4 receptions. Tomorrow, lunch, dinner - must be dense, in no case is it tea with a bun. A full breakfast provides you with energy in the morning. Work and study are better for you, and your mood immediately rises when you are full. It is advisable to eat every 3-5 hours, depending on your timing. You can take containers of food prepared at home to work, so you provide the body with a full meal and save money on cafes. In the morning, try to consume 70% of the daily food intake, and in the afternoon, 30%. After all, during the day you move more and burn calories more actively, and in the evening, as a rule, many men and women spend at home and move less actively and consume few calories. Eat dinner no later than 3 hours before bedtime. At night, the stomach should rest, and not digest food and store it in fats. Try to get up from the table with a slight feeling of hunger so as not to gain extra pounds.

Menu for the week

Monday

• Breakfast - an omelette of 2-3 eggs, 1 glass of milk 0.5% fat with oatmeal cookies.
• Lunch - rice with lean meat, vegetable salad, tea with lemon without sugar.
• Dinner - vegetable stew with steamed fish, vinaigrette, jelly.

• Breakfast - oatmeal with fruits, 2% fat cottage cheese with low-fat sour cream, juice.
• Lunch - durum pasta with chicken fillet, cucumber, tomato, tea.
• Dinner - Baked fish, vegetable salad, fruit or vegetable juice.

• Breakfast - toast, low-fat cheese, milk 0.5%.
• Lunch - barley porridge with lean meat, banana or apple, vegetable juice.
• Dinner - carrot casserole, grapefruit,

• Breakfast - Cottage cheese 2% with raisins and pieces of fruit, milk 0.5%.
• Lunch - Buckwheat with lean meat, vegetable salad, green tea with lemon.
• Dinner - Stewed vegetables, fish fillet, jelly.

• Breakfast - oatmeal with pieces of fruit and honey, a couple of pieces of cheese, tea without sugar.
• Lunch - stewed potatoes with meat, cucumber, tomato, vegetable or fruit juice.
• Dinner - beans with fish, vegetable stew, tea without sugar.

• Breakfast - muesli with milk 0.5%, low-fat yogurt, juice.
• Lunch - borscht with herbs, steamed fish fillet, bran bread.
• Dinner - vegetables (cucumber, tomato, radish, carrot), chicken soup, compote.

Sunday

• Breakfast - buckwheat porridge with milk 0.5%, 1 glass of milk with oatmeal cookies.
• Lunch - steamed fish, rice, vegetables, tea with lemon.
• Dinner - vinaigrette, mushroom soup with bran bread, compote.

We remind you that before eating 200 ml of water for 10-15 minutes, be sure to snack on fruits, vegetables, low-fat yogurt, vegetable juice and other light foods, 1 or 2 times a day, between main meals.

A balanced diet is an excellent solution for health and a great figure.

What a person consumes every day undoubtedly affects his health and appearance. Moreover, this factor can affect both positively and negatively. There are certain principles of a balanced diet, following which you can preserve youth, improve health and significantly improve your appearance.

Principles of a balanced diet

There are several foundations on which a balanced diet is built:

• regular intake into the body in the optimal amount of substances necessary for it. We are talking about proteins, carbohydrates and fats. If each of the listed components is supplied in greater or lesser quantities, then violations will occur.
• Food is recommended exclusively at the same time, it is recommended to allocate a certain period for tomorrow, lunch and dinner.
• During meals you only need to think about food and the composition of the products from which the dish is made. Do not watch TV, talk or read books while eating. Nutritionists say that in this way you can eat several times more.
• It is recommended to eat in small portions. It is believed that the stomach is enough food, equal to the size of a person's palm.
• Of course, when it comes to rational nutrition, one cannot ignore such a factor as liquid. It should be consumed in an amount of at least two liters a day. For overweight people, this rate should be higher.
• Balanced diet must be written correctly. Only in this case, you can expect a positive result. The diet of women can differ markedly from the diet of men.

Features of a balanced diet for women

A real woman, for whom her appearance is of great importance, can afford to relax only on holidays. In another article, we tell how to calculate .

On weekdays, her diet should be balanced, it is necessary that it be compiled according to special rules:

In a similar article you will find.

Features of a balanced diet for men

For a full existence, men need more calories than women, especially those who are engaged in heavy physical activity. The amount of the daily norm can be up to 2-2.5 thousand calories per day. However, it is also not worth exceeding this indicator, otherwise excess weight may appear.

There are features of proper nutrition for men:

Balanced diet menu for a week for weight loss

The first thing a person who plans to eat rationally needs to do is to decide on the caloric content.

If a man is losing weight, then it is enough for him to consume up to 1800 calories per day. The athlete is allowed to increase this rate to 2300.

There are several rules on how to eat right in order to lose weight:

• Water must be used wisely. The first glass of pure liquid should be drunk immediately after waking up, it will start the body to work. You should also drink it 15 minutes before each meal. It will fill the stomach, and the person will eat less. After that, it is not recommended to drink water, so as not to stretch it.
• Do not drink tea with sweets and pastries, it is better to replace them with dried fruits.

  The famous low-calorie weight loss bars also contain unwanted sugar.

• The egg is not recommended to be eaten whole, it is better to eat only protein, it is less calorie and saturated with useful substances.
• If you still want to eat something tasty, but forbidden, it is better to do it in the morning and in a minimal amount.
• Each product can be consumed strictly at a certain time.. From them you can make a complete daily diet for every day.

Menu for every day

Breakfast options for seven days:

1. Milk porridge, preferably oatmeal. Losing weight people are not recommended to eat rice and semolina porridge, they contain a large amount of carbohydrates;
2. Muesli with the addition of natural yogurt or milk;
3. Cottage cheese;
4. Buckwheat porridge in milk diluted with water;
5. Oatmeal on the water with the addition of fruits, nuts or honey;
6. Omelette;
7. Fruit salad.

As for drinks, in the morning you can drink jelly, compote or herbal tea.

Lunch options:

1. Vegetable soup with the addition of lean meat;
2. Boiled fish and green salad;
3. Vegetable soup with spinach;
4. Boiled chicken with rice or buckwheat;
5. The vinaigrette;
6. Lean borscht without meat;
7. Cheesecakes + fruit salad.

You can combine the first and second courses at the same time in this meal, but the total size of the two servings should not exceed 400 grams. It is advisable to choose a vitamin drink, for example, freshly squeezed juice or cocoa.

Dinner options:

1. Boiled or baked meat;
2. Seafood;
3. Boiled or baked fish;
4. Seafood;
5. Rice with beans;
6. Steamed vegetables;
7. Barley porridge on the water.

The best drink for dinner is green tea. During the day, you can add snacks, a maximum of two. As they can be used nuts, fruits, vegetables, dried fruits, cottage cheese, yogurt or kefir. The last dairy product is recommended to complete the daily diet.

A balanced diet menu for a week to maintain weight

Maintaining weight is several times easier than losing it.

Women can consume 1.4-1.6 thousand calories per day. If she plays sports, then this figure can be increased to 1.8-2 thousand.

Men can consume 2.3-2.5 thousand calories per day. Athletes can increase the daily diet to 3 thousand.

People who maintain weight can eat any sweets, pastries and baked goods. It is recommended to do this in the morning. After lunch, it is recommended to consume protein and fiber. However, it is still recommended to eat right so that the body functions fully and does not gain weight. By the way, cellulite from harmful products can appear even without weight gain.

People who want to keep fit are allowed a wide range of products, unlike those who need to lose extra pounds. From them you can make a food menu for the week.

Menu for every day

Breakfast options for 7 days:

Lunch options:

1. Rice with meat or pilaf, vegetable salad, compote;
2. Vegetable soup with meat broth, sweet tea;
3. Durum pasta with pasta or vegetables, jelly;
4. Barley porridge with meat, any one fruit or a glass of freshly squeezed juice;
5. Vegetable stew, herbal tea;
6. Potatoes with vegetable salad, low-fat yogurt;
7. Groats (buckwheat or rice), fish baked with vegetables, sweet tea.

Dinner options:

1. The vinaigrette;
2. Fish with vegetable salad;
3. Cheese casserole;
4. Boiled chicken with garnish;
5. Carrot casserole;
6. Grainy cottage cheese with fresh vegetables;
7. Beans with fish or chicken.

As snacks, you can eat fresh vegetables, fruits, yogurt or nuts.

Recipes

Vitamin Omelet

The dish is cooked in 1 tablespoon of olive oil. Two whole eggs should be thoroughly beaten with two separated whites. It is recommended to pour the whipped mixture into a pan, add greens. The dish must be cooked on low heat. Cooking time 10–15 minutes;

Breaded cauliflower

Divide the cauliflower into small florets and wash thoroughly. Each piece must first be dipped in cream, then egg white, and lastly in semolina. Breaded cabbage is baked in the oven. Depending on its power, the cooking time can be from 30 to 50 minutes;

Vegetable stew

Vegetables should be cut into cubes: eggplant, peppers, tomatoes, zucchini. Pour the resulting mixture into a pan and add a small amount of water to it. It is recommended to stew vegetables for one hour.

Conclusion

Proper and rational nutrition is 70% of success in losing and maintaining weight. Sports and cosmetic procedures will help to fix the result.

A balanced diet is one that fully and in the correct ratio provides the body with all the nutrients: proteins, carbohydrates, fats, vitamins, trace elements and minerals. You need to eat with it in small portions and according to a regimen consisting of 4-5 meals. In addition, it must take into account the age and individual energy needs of each person.

Basic rules for a balanced diet

A balanced diet is one in which the daily ratio of fats, proteins and carbohydrates is 1:1:4. To do this, you can imagine a plate conditionally divided into 3 identical parts: two of them should be filled with carbohydrates, and the rest should be equally divided between proteins and fats.

A balanced diet must be varied. It includes:

• lean meats and fish;
• vegetables, legumes and greens;
• fruits and berries;
• all kinds of nuts;
• fat-free and low-fat dairy products;
• whole grain and rye bread;
• durum wheat pasta;
• cereals;
• bran;
• all types of tea, still water, compotes, fresh juices and smoothies.

Keeping a balanced diet is essential to keep alcohol consumption to a minimum and not to smoke. In addition, do not abuse salt and sugar when cooking. Fried, fatty and very spicy foods can be eaten no more than once a week. Products can be boiled, stewed, baked in foil and steamed. Raw vegetables and fruits are healthier than cooked ones.

A balanced diet completely excludes fast food and sugary carbonated drinks. You also need to be careful with confectionery, muffins, coffee, pickled and canned foods. It is better to give preference to dark chocolate. Spices and seasonings should be used sparingly.

All products in a balanced diet should be natural, clean, of high quality and fresh. Prolonged storage in the refrigerator destroys useful substances. It is better to forget about mayonnaise, replacing it with vegetable oils and lemon juice.

The total daily amount of calories consumed with a balanced diet cannot exceed the established maximum limit of the norm for a certain age, gender and physical activity. Basically, this figure is in the range of 1200-2000 kcal. About 40-45% of them should be for breakfast.

In the two options for a balanced diet below, the diet is allowed to change slightly, based on your taste preferences. You can also compose it yourself, but at the same time observing all the rules and recommendations.

A sample menu of a balanced diet for a week for weight loss

• Breakfast: a glass of fresh juice or water on an empty stomach, oatmeal on the water with honey and chopped nuts, rye bread.
• Lunch: steamed or stewed fish, unsweetened tea, boiled potatoes with herbs.
• Afternoon snack: kefir.
• Dinner: Steamed any non-starchy vegetables.

• Breakfast: 90-110 g low-fat cottage cheese with dried fruits, green tea, hard-boiled egg.
• Second breakfast: any berries grated with a spoonful of honey.
• Lunch: 40-60 g of boiled veal, vegetable soup, fresh juice.
• Afternoon snack: any unsweetened fruit.
• Dinner: low-fat cottage cheese or kefir, half a ripe avocado.

• Breakfast: a couple of cereals or toast with low-fat cheese, tea with lemon balm, mint or ginger.
• Second breakfast: large orange.
• Lunch: 140-210 g boiled chicken, steamed broccoli or asparagus, citrus fresh.
• Afternoon snack: kefir.
• Dinner: rye bread and vegetable salad.

• Breakfast: a couple of cereals, low-fat yogurt, fresh juice.
• Second breakfast: dried fruits or berries grated with honey.
• Lunch: tea with lemon, vegetable salad, 130-160 g of baked or boiled fish (preferably red).
• Afternoon snack: 70 g of cottage cheese.
• Dinner: boiled chicken breast with fresh herbs.

• Breakfast: green tea, a couple of slices of low-fat cheese, any porridge cooked on water with dried fruits.
• Second breakfast: natural unsweetened yogurt.
• Lunch: light soup or chicken broth, steamed vegetable sauté (zucchini, carrots, red peppers, greens, eggplant, onions, etc.).
• Afternoon snack: kefir.
• Dinner: 140-160 g fish fillet or low-fat cottage cheese.

• Breakfast: 90-110 g of boiled chicken, green tea, grain bread.
• Second breakfast: medium apple.
• Lunch: vegetable salad with feta cheese, 140 g of pasta with tomato paste, mint tea or fresh juice.
• Afternoon snack: choice of grapefruit, orange, mango, peach.
• Dinner: fermented baked milk and a protein shake or unsweetened drinking yogurt.

• Breakfast: muesli, apple, water or fresh juice.
• Second breakfast: any mixture of nuts and dried fruits.
• Lunch: 140-160 g lean meat, steamed cauliflower and broccoli, still water.
• Snack: fat-free yogurt or kefir.
• Dinner: bean and red pepper salad.

The presented version of the menu of a balanced diet will help to gradually lose weight, while providing the body with all the nutrients it needs. In addition to these products, it is very important to drink at least 1.5 liters of water (still) daily.

A sample menu of a balanced diet for a week to maintain weight at the same level

• Breakfast: tea and cottage cheese with any dried fruits.
• Second breakfast: natural drinking yogurt and a large orange.
• Lunch: buckwheat with lean boiled meat, vegetable salad (preferably with linseed oil), a slice of whole grain bread.
• Afternoon snack: a handful of almonds and pomegranate juice.
• Dinner: any stewed vegetables (at least 3 types).

• Breakfast: 2-4 slices of cheese, herbal tea, any porridge with honey and grated fruits or berries.
• Second breakfast: large apple and walnuts.
• Lunch: soup with meat broth, steamed or baked fish, a slice of unleavened bread.
• Afternoon snack: kefir.
• Dinner: Greek salad or salad of any fresh vegetables, boiled chicken.

• Breakfast: toast, omelet from 2 eggs, fresh juice.
• Second breakfast: ripe avocado.
• Lunch: spaghetti with herbs and sauce, mushroom soup.
• Afternoon snack: cottage cheese.
• Dinner: a serving of stew or boiled meat with vinaigrette.

4th day of a balanced diet

• Breakfast: tea, curd cheese, muesli with milk.
• Second breakfast: a maximum of a couple of glasses of any berries.
• Lunch: lasagna or paella, spinach cream soup.
• Afternoon snack: unsweetened drinking yogurt.
• Dinner: salmon baked in foil with herbs.

• Breakfast: tea with lemon, oatmeal with honey and chopped almonds.
• Second breakfast: smoothies.
• Lunch: boiled or stewed potatoes with carrots and herbs, chicken broth.
• Afternoon snack: cottage cheese.
• Dinner: a couple of slices of bread with bran, a salad of seaweed and seafood.

• Breakfast: a couple of toasts with low-fat cheese, fresh.
• Second breakfast: ripe large pomegranate.
• Lunch: boiled beans with lean boiled meat.
• Afternoon snack: a handful of any dried fruit.
• Dinner: vegetable salad seasoned with vegetable oil.

• Breakfast: milk and buckwheat porridge.
• Second breakfast: a handful of hazelnuts.
• Lunch: tomato, vegetable soup, boiled fish or meat, a slice of whole grain bread.
• Afternoon snack: large grapefruit.
• Dinner: any fresh juice and carrot casserole.

In addition to the above, in the daily diet of a balanced diet for a week, you must add at least 1.5 liters of pure non-carbonated water.

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Hello, my dear readers, this is Svetlana Morozova. Why now, in our well-fed age, when almost everyone can eat fully, still many people prefer to starve for the sake of harmony?

Friends! I, Svetlana Morozova, invite you to mega useful and interesting webinars! Host, Andrey Eroshkin. Health Recovery Expert, Certified Dietitian.

Topics for upcoming webinars:

• We reveal five causes of all chronic disorders in the body.
• How to remove disorders in the gastrointestinal tract?
• How to get rid of gallstone disease and is it possible to do without surgery?
• Why is a person strongly drawn to sweets?
• Fat-free diets are a shortcut to intensive care.
• Impotence and prostatitis: breaking stereotypes and fixing the problem
• Where to start restoring health today?

Do you want to lose weight? Interested in diets?

Outcome

The menu is pretty easy to make. It's rare that there's that time, right?

It will be easier if you always have a list of prohibited foods and healthy ones that you can combine to your heart's content.

What products do we focus on:

• Fat burners: hot spices, citrus fruits, pineapple;
• Salt. If possible, it is better not to salt at all. If you can’t do without salt, then you need to limit it to 1 tsp. in a day.
• Fast food;
• Fatty, fried, smoked, salty;
• Canned food;
• Sweets;
• Bakery products;
• Soda, packaged juices, sweet teas;
• Rich broths.

A balanced and varied diet is, of course, good. 70% of success in any business. But do not forget about sports, good sleep and positive emotions - you can’t disperse without them. And that means you don't lose weight.

Leave questions in the comments, share your experience, favorite healthy food recipes.

See you soon!