A healthy lifestyle is becoming increasingly importantpopularity. Sooner or later, any person thinks that he or she should reconsider their lifestyle. The desire is very commendable, but often leads to nothing. And this is not surprising - after all, it is very difficult to suddenly change all your habits. Therefore, in order to succeed, you need to act systematically and thoughtfully. Start small - reconsider your diet, give up some dishes. Many people believe that healthy eating is very difficult and boring. However, this is not so - healthy eating, the recipes for which you will find below, can be very tasty. To make it easier for you to navigate, we offer you an approximate correct menu for a whole week. Of course, you can adjust it, change and add something, but remember that the menu should not contain any semi-finished products, fatty, spicy and spicy food. Otherwise, there can be no talk of healthy eating. We offer you recipes that will help you organize healthy eating. These dishes are not only healthy, but also tasty.
Monday
As is known, most often a person gives a new lifeplans to start on Monday. We won't be too original and will do the same - the diet will start on Monday. So, what is proper nutrition? The approximate menu for this day looks like this:
- Breakfast - oatmeal porridge
To prepare it you will need 1 tablespoonspoon of oatmeal, 1 glass of milk, 1 tablespoon of honey and one banana. In the evening, pour a glass of milk over the oatmeal and place it in the refrigerator. In the morning, mix the flakes thoroughly, heat them in the microwave, add pre-chopped banana and honey. By the way, the banana can be replaced with any fruit or berry. The perfect recipe for a healthy breakfast! But this breakfast is only good for women. Your loved one is unlikely to be satisfied with such a light breakfast. Especially if your man is engaged in physical labor. You can cook him, for example, an omelet. To prepare it, you will need 100 g of minced meat, two eggs, a tablespoon of milk and sour cream, 2 tablespoons of any hard cheese, 100 g of champignons, a tablespoon of chopped greens and one pickled cucumber. Although in the summer you can take a fresh cucumber. Salt, pepper and garlic - to taste. Place the minced meat, milk, salt, pepper and eggs in a bowl and whisk thoroughly. Cut the champignons into strips and simmer until all the moisture has evaporated. In a separate bowl, mix the mushrooms, cucumber cut into strips, mustard, garlic and sour cream. Mix thoroughly. Grease the frying pan with vegetable oil and pour in half of the egg mixture. Cover with a lid and leave for about five minutes. After that, transfer the egg pancake to the frying pan and bake another one from the remaining egg mixture. After it is almost ready, put in our filling, cover with a second pancake and leave under the lid for a couple more minutes. The nutritional value of such a dish is very high!
- Dinner
Green cabbage soup with cumin is ideal for lunch.spinach. To prepare them, you will need 200 g of beef or, even better, veal, 100 g of fresh spinach, 1 onion, one tablespoon of butter and wheat flour, one boiled egg, parsley and dill, sour cream. Cabbage soup is prepared as follows. The spinach must be thoroughly stewed for 15 minutes, then puree with a blender. Chop the onion and fry in sunflower oil until golden brown. Then add a little water, flour and stew, stirring constantly. Place the spinach and onion in a saucepan and pour in the broth in which the meat was previously boiled. Boil the onion and spinach for ten minutes. Then add the chopped meat, herbs and sour cream. Dinner is ready!
- Dinner
For dinner, you can prepare a side dish of broccoli,For example, with fried fish. Delicious, right? And such a dinner is easy to prepare. You will need fish - depending on the number of eaters, half a kilo of broccoli, a little ginger root, 1 chili pepper, 1 small clove of garlic, one tablespoon of sesame oil, soy sauce and balsamic vinegar, 1 lemon, 3 tablespoons of olive oil. Any fish will do - cut it into large pieces, pour lemon juice, salt and pepper. After a few minutes, roll the fish in flour or breadcrumbs, then place in a preheated oven for about 20 minutes. While the fish is cooking, start preparing the broccoli side dish. The head of cabbage should be divided into florets and finely chopped. Boil the broccoli for 7 - 9 minutes - make sure that the cabbage does not soften. Grate the pre-peeled garlic and ginger, and cut the pepper into small cubes. Squeeze the juice of half a lemon, add soy sauce, garlic, ginger, sesame oil and balsamic vinegar. Whip the dressing thoroughly and pour over the broccoli. Serve with the fish.
Tuesday
So, Monday is behind us.We hope your loved ones appreciated your culinary skills. And did not rebel too much against the lack of the usual semi-finished products. But even today they need to be fed. Let's think about what kind of healthy dishes to offer your household.
- Breakfast
Let's do something out of the ordinary and cooka hearty breakfast? For example, chicken with apple and celery. For this dish you will need 100 g of boiled chicken meat, preferably fillet, 1 apple, 1 celery root, 1 lemon and 100 g of regular low-fat yogurt, spices to taste. Boil the celery, peel and chop. Also cut the apple into small cubes, and the meat into strips. Mix all the ingredients and season with lemon juice and yogurt. By the way, the calorie content of such a dish is not high. Therefore, it is also suitable if you need diet food.
- Dinner
For lunch you can prepare something unusualwe have a dish like chorba. To prepare it, you will need 2 medium-sized carrots, 4 potatoes, one celery root, sweet pepper and an onion, half a glass of vermicelli and one hundred grams of milk, salt, and herbs. Peel the vegetables, cut into cubes, pour in half a liter of water and bring to a boil over low heat. Then add salt and butter. After another five minutes, add the vermicelli and cook the savory until done. After the vermicelli is done, add milk and sprinkle with chopped herbs before serving.
- Dinner
And for dinner you can treat your household with a casserolewith boiled meat. To prepare it, you will need 6 slices of black bread, 350 g of any boiled meat, 200 g of fresh mushrooms, 100 g of cheese, 1 sweet pepper, spices, salt and garlic to taste. For the filling, prepare 1 glass of milk, 4 eggs, a tablespoon of sour cream and mustard. The casserole is prepared as follows: cut the bread into small cubes and fry in a frying pan until crispy. Transfer the bread to a plate, and place the mushrooms cut into strips in the frying pan. Fry the mushrooms for three minutes. Boil the meat for 20 minutes, cool and mix with chopped pepper, fried bread, mushrooms and chopped garlic. Prepare the egg and milk mixture, place the meat in a baking dish and place in a preheated oven for 20 minutes.
Wednesday
There is a funny saying: "Wednesday is a little Friday". What will we feed our household today? Of course, something tasty! We offer you interesting recipes for the menu for the day.
- Breakfast
You can make cheesecakes for breakfast.Moreover, in order not to waste a lot of time, you can make vatrushki on a loaf. For them you will need 1 loaf, 1 glass of milk, 250 g of any cottage cheese, 3 eggs, sugar, salt, raisins. Mix milk with sugar, and dip pre-cut slices of loaf in milk for a couple of seconds, then place on a plate. Add eggs and sugar to cottage cheese, beat thoroughly, then add raisins. Put curd mass on slices of loaf, grease with egg yolk and place in a preheated oven for 10 minutes.
- Dinner
For lunch, try to cook a very tasty andhealthy bean soup. It is quite easy to prepare. You will need 3 onions, 3 carrots, 2 cups of beans, 1 bay leaf, 1 clove of garlic, a spoon of table vinegar and a spoon of sugar. The beans must be boiled until half-cooked. After that, chop the garlic, cut the carrots into cubes, and the onion into half rings. Boil all the ingredients until they become soft. Then turn off the heat and leave for half an hour.
- Dinner
For dinner you can cook fish again - this timeonce in an envelope. 400 g fish fillet - in principle, you can take any, but it is best to use red fish. 400 g frozen vegetables, a spoon of olive oil, spices, salt. Spread baking paper on a baking sheet, on which you need to put the frozen vegetables. Place the fish fillet on top of the vegetables, pour olive oil, sprinkle with spices and salt. Put the remaining vegetables on top and wrap the paper in an envelope. The fish must be baked in the oven for 20 minutes. When serving the dish, be careful - steam accumulates inside, which can burn you.
Thursday
Prepare a very tasty dish for breakfast on Thursdayoatmeal. To prepare it, you will need 350 g of oatmeal, 150 grams of any kind of nuts, 50 g of any seeds - sesame, sunflower, pumpkin, 50 g of sugar, preferably cane, 2 tablespoons of any vegetable oil, 3 tablespoons of sugar syrup or natural honey, a little salt. It is best to prepare the mixture for this porridge in advance so as not to waste time in the morning. Lightly chop the nuts, mix them with oatmeal, seeds, sugar. Cook the porridge as usual, and five minutes before it is ready, add butter and syrup. After the porridge is ready, turn off the heat, spread baking paper on a baking sheet, put the porridge there and place it in the oven for five minutes. Before serving, you can season it with yogurt.
- Dinner
For lunch, you can make cream soup with broccoli.To prepare it, you will need 700 g of broccoli, 1 liter of any meat broth, 100 ml of cream, a tablespoon of butter and salt, pepper, a pinch of nutmeg. The preparation is quite simple. Divide the broccoli into florets, separate from the stems and chop. Melt the butter, put finely chopped onion in it and sauté until transparent. Then add broccoli and broth, spices. After the soup boils, reduce the heat and cook for about 15 minutes, until the broccoli stems become soft. Using a blender, give the soup a puree consistency, place it back in the pan, add cream and bring to a boil again. The soup is ready!
- Dinner
Tongue is a very tasty and healthy product.This is what we will cook for dinner. You will need 1 kg of tongue, 2 medium-sized onions, 4 sweet peppers, three tablespoons of vegetable oil and soy sauce. Boil the tongue and cool, peel and cut into thin slices. Cut the pepper into strips and the onion into thin half rings. Fry the pepper and onion until soft, then pour in the tongue strips, add soy sauce. Salt, pepper and simmer for 15 minutes. It is best to serve the tongue cooked this way with crumbly onions.
Friday
Well, the work week is almost over.What are we going to feed our household today? For breakfast, you can cook fish again, this time student style. You will need half a kilo of any fish fillet, 3 tablespoons of sour cream, two medium-sized onions and tomatoes, one carrot and apple, a tablespoon of lemon juice and olive oil, half a teaspoon of powdered sugar, 200 g of lettuce, spices and salt. Chop the onion and garlic and sauté until golden brown. Salt the fish fillet and sprinkle with seasonings. Put sliced tomatoes on top, pour sour cream over it, sprinkle with herbs. Cover the frying pan and simmer the fish over low heat for 20 minutes. While the fish is simmering, prepare the side dish. Grate the carrots and apple on a coarse grater, add a dressing of powdered sugar, olive oil and lemon juice. Once the fish is ready, place it on lettuce leaves and garnish with apple-carrot mixture. Enjoy!
- Dinner
For lunch, of course, we will cook soup again –This time it’s vegetable. You’ll need quite a few ingredients: 3 medium-sized potatoes, 1 large onion, 2 cloves of garlic, one teaspoon of turmeric, cumin and coriander, 1 chili pepper, 100 g of frozen green peas, a litre of meat broth or water – optional. Chop the potatoes, onion and garlic, place the vegetables in a deep frying pan and fry in sunflower oil until golden brown. Then add all the spices and stir again. After that, add the broth and water, put in the pepper and bring to a boil over high heat. Then reduce the heat and cook for about 20 minutes. Before serving, add the herbs and sour cream.
- Dinner
And on Friday you can make a casserole for dinner.with sole. To prepare it, you will need 4 potatoes, 6 g of sole, 1 head of cauliflower, 1 tablespoon of lemon juice, salt, pepper, a spoon of grated cheese and sour cream. This dish is prepared quite simply. Grease a baking sheet with oil, put peeled and sliced potatoes on it. Salt, add spices. Then put the sole on the potatoes, pour lemon juice over it. Dip the cauliflower in boiling water for about five minutes, then cool and put on top of the sole. Salt and pepper again, sprinkle with grated cheese. Place in a hot oven and leave for about 20 minutes. As you can see, there is nothing particularly complicated in the proposed menu. The main thing you need to do is to give up fatty, spicy and salty foods, fried foods. Focus on oven-baked or steamed recipes, and give up meat in favor of fish dishes. Also, don't forget about the benefits of fresh vegetables and fruits - healthy eating is impossible without them. Many healthy eating recipes are based on vegetables. Experiment, search, invent new recipes - it's not difficult. Of course, you will spend a little time, but new recipes will allow you to diversify the menu of your household. However, make sure that the recipes do not contain harmful ingredients - otherwise there will be no sense in such a diet. That's all the rules of rational nutrition. Eat right and be healthy! We recommend reading:
