Principles of a healthy food and the menu for a week

raw food healthThe basic principle of an improving food consists in frequent food intake  natural products. The menu surely should include grain, vegetables, meat, fish, seafood, fruit, sour-milk products. The preferable size of 1 portion – 200-250 g. The menu of a healthy food for a week is better for making in advance. So you will save time and will painfully not invent recipes. Write the list of the necessary products, buy all necessary and prepare useful dishes. An improving food assumes the use of a large number of vegetables. From them it is possible to create the amazing salads filled with olive oil and mustard. Add to vegetables nuts, sunflower seeds, greens, spices, olives, berries. Use for a healthy food and the menu for a week recipes of the stewed, baked vegetables, prepare dishes on a grill and in a double boiler.

The forbidden products of the menu of a healthy food for a week

The Secret of an ideal figure is covered in refusal of useless products. The diet of a healthy food for a week excludes:

  • sugar;
  • alcohol;
  • juice in packages;
  • pork;
  • duck;
  • sausages;
  • sausages;
  • mayonnaise;
  • canned food;
  • macaroni;
  • potatoes;
  • white rice;
  • grapes;
  • semolina;
  • wheaten porridge;
  • bread;
  • chips;
  • salty nutlets;
  • raisin;
  • chocolate.

The version of the menu of a healthy food for a week

   Monday :

Breakfast: 130 g of buckwheat cereal, a nectarine, cocoa without sugar;

2nd breakfast: 1 boiled egg, 150 g of salad from vegetables with vegetable oil, tea;

Dinner: a plate of a soup on a meat broth, 200 g of a stuffed cabbage with meat and buckwheat,

a glass of natural juice;

Mid-morning snack: mushrooms on a grill, salad from vegetables, tea;

Dinner: 110 g boiled fish , 100 g of salad from vegetables and onions, tea;

2nd dinner: 100 g of the fat-free cottage cheese.

   Tuesday:

Breakfast: 130 g of  porridge, 30 g of firm cheese, cocoa with milk;

2nd breakfast: salad from a squid, a cucumber, peas and sour cream (130 g);

Dinner: a plate of soup, a meat cutlet on pair, vegetable salad, compote without sugar;

 Mid-morning snack:100 g of cottage cheese with honey, tea;

Dinner: 100 g of chicken fillet, salad, tea;

2nd dinner: 100 g of low-fat cottage cheese.

    Wednesday:

Breakfast: 130 g of porridge, 1 apple, coffee with milk;

2nd breakfast: banana, tea;

Dinner: a plate of pea soup, 100 g of chicken and salad from vegetables;

Mid-morning snack:  baked apple with cottage cheese and honey, tea;

Dinner: 130 g of the baked carp, vegetables;

2nd dinner: kefir glass.

    Thursday:

Breakfast: an omelette from 2 eggs, 50 g of green peas, 1 small loaf from integral grain;

2nd breakfast: 130 g of salat;

Dinner: a soup on a meat broth, a cutlet on pair, salad, unsweetened compote;

Mid-morning snack:100 g of a cottage cheese baked pudding, apple, tea;

Dinner: 110 g of a boiled pike perch, 150 g of a boiled cauliflower, tea;

2nd dinner: kefir glass.

   Friday:

Breakfast: 130 g of cottage cheese with fruit and honey, tea;

2nd breakfast: 30 g of nuts;

Dinner: a plate of a soup, the meatballs, the baked vegetable marrows, compote;

Mid-morning snack:pomegranate;

Dinner: 150 g of a sprat with onions and vegetables, tea;

2nd dinner: kefir glass.

   Saturday:

Breakfast: porridge with nuts, 1 apple, cocoa with milk;

2nd breakfast: 50 g of chicken and 1 grain small loaf;

Dinner: a ragout from vegetables and chicken, tea;

Mid-morning snack: 100 g of the fat-free cottage cheese, 1 apple;

Dinner: 200 g of shrimps, lettuce leaves;

2nd dinner: curdled milk glass.

   Sunday:

Breakfast: 2 soft-boiled eggs, salad from vegetables, cocoa with milk;

2nd breakfast: carrots with sour cream and sunflower seeds;

Dinner: soup on a broth from meat with broccoli, carrots, greens, a cutlet, salad;

Mid-morning snack: salad from a beet with prunes;

Dinner: a chicken breast with mushrooms and vegetables;

2nd dinner: kefir glass.

The menu of a healthy food should diversify with fresh berries, fruit, vegetables in the summer. Add favourite berries and fruit in porridges, eat them for a lunch and a mid-morning snack. Mix raspberry, strawberry, a currant with cottage cheese.

If you need to make the menu of a healthy food in the summer, choose seasonal vegetables and fruit, but be not overzealous. It is better to eat fruit after porridges or separately from the main food. After 15 o’clock in the afternoon fruit is it is not recommended.

To make the plan of a healthy food for week, study the resolved and forbidden products. Mix meat with vegetables, add to them grain and various greens. Today there is a mass of recipes on the basis of useful products.

Change the menu of a healthy food for a week depending on mood. If it would not be desirable porridge in the morning, warm up a bowl of soup or eat tasty salad with chicken. The food should bring pleasure and sate an organism with useful substances.

The correct way of life should become constant philosophy. It is impossible to come to a healthy food for a week, and then again to be fond of sweets and fast food.

Dieticians note that it is easier to pass to a healthy food in the summer when fruit and vegetables much are on sale. Over time the healthy nutrition becomes a good habit.

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