A healthy lifestyle becomes more and more importantpopularity. Sooner or later, any person thinks about how he should revise his way of life. The desire is very commendable, but often leads to nothing. And it's not surprising - it's very hard to change all your habits very sharply. Therefore, in order to succeed, it is necessary to act systematically and thought out. Start small - review your diet, give up some dishes. Many believe that proper nutrition is very difficult and boring. However, this is not so - the right food, the recipes of which you will find below, can be very tasty. In order 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 something and add it, but remember that the menu should not have any semi-finished, oily, spicy or spicy food. Otherwise, there can be no question of proper nutrition. We offer to your attention recipes that will help to organize the proper nutrition. These dishes are not only useful, but also delicious.
As you know, most often a new life personplans to start on Monday. We will not be too original and will do the same - the diet will begin on Monday. So, what is proper nutrition? The sample menu for this day is as follows:
- Breakfast - oatmeal porridge
For its preparation you will need 1 dining rooma spoonful of oatmeal, 1 glass of milk, 1 tablespoon of honey and 1 banana. Oatmeal from evening, you need to pour a glass of milk and put in the refrigerator. In the morning, stir the flakes carefully, warm in the microwave, add the crushed banana and honey. By the way, a banana can be substituted for any fruit or berry. The perfect recipe for a proper breakfast! But this breakfast is good only for women. Your favorite person is unlikely to have enough of such a light breakfast. Especially if your man is engaged in manual labor. He can cook, for example, an omelet. For its preparation, you need 100 g minced meat, two eggs, a tablespoon of milk and sour cream, 2 tablespoons of any hard cheese, 100 g of champignons, a tablespoon chopped greens and one pickled cucumber. Although in summer you can take a fresh cucumber. Salt, pepper and garlic - to taste. Place the stuffing, milk, salt, pepper and eggs in a container and beat thoroughly. Champignons cut into strips and braised until the moisture evaporates completely. In a separate container mix the mushrooms, cucumber, sliced straw, mustard, garlic and sour cream. Stir thoroughly. Grease the frying pan with vegetable oil and pour half of the egg mass. Cover and leave for about five minutes. After that, shift the egg pancake into a frying pan and bake one more, from the remaining egg mass. After it is almost ready, put our stuffing, cover with the second pancake and leave under the lid for a couple of minutes. Nutrition of this dish is very high!
As a dinner, the green cabbage soupwith spinach. For their preparation 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 greens, sour cream. Preparing soup as follows. Spinach should be carefully braised for 15 minutes, then use a blender to mash it to a puree state. Cut onions and fry in sunflower oil until golden. After that, add a little water, flour and stew, stirring constantly. Spinach and onions are placed in a saucepan and poured with broth, in which meat is pre-cooked. Onion and spinach cook for ten minutes. Then add the cut meat, greens and sour cream. Lunch is ready!
For dinner, you can prepare a side dish of broccoli,for example, with fried fish. It's tasty, is not it? And such a dinner is prepared simply. You will need fish - depending on the number of eaters, half a kilo of broccoli, a little ginger root, 1 chili, 1 small clove of garlic, one tablespoon of sesame oil, soy sauce and balsamic vinegar, 1 lemon, 3 tablespoons of olive oil. Fish fit any - 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 preparing, start cooking a side dish of broccoli. Cabbage should be divided into inflorescences and finely chopped. Broccoli should be boiled for 7 - 9 minutes - make sure that the cabbage does not soften. Pre-cleaned garlic and ginger grate, and pepper cut into small cubes. Squeeze the juice of half a lemon, add soy sauce, garlic, ginger, sesame oil and balsamic vinegar. Thoroughly beat the dressing and pour the broccoli. Serve with fish.
So Monday is behind us. We hope that your relatives appreciated your culinary abilities. And they did not revolt too much against the absence of the usual semi-finished products. But even today they need to be fed. Let's think about what dishes of good nutrition to offer their household.
And let's do it extraordinarily and prepareA hearty breakfast? For example, a chicken with an apple and celery. For this dish you will need 100 g of boiled chicken meat, preferably fillets, 1 apple, 1 celery root, 1 lemon and 100 g of ordinary low-fat yogurt, spices to taste. Celery, boil, peel and slice. Apple also cut into small cubes, and meat - straw. 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 a diet.
For lunch, you can cook such an unusual for usa dish like chorba. For its preparation you will need 2 medium-sized carrots, 4 potato tubers, one celery root, sweet pepper and onions, half a glass of vermicelli and one hundred grams of milk, salt, greens. Vegetables clean, cut cubes, pour half a liter of water and bring to a boil, over low heat. After that, salt and add butter. In five minutes add the pasta and cook the chambrush until done. After the vermicelli is ready, add milk and sprinkle with chopped herbs before serving.
And for dinner you can pamper your family casserolewith boiled meat. For its preparation you will need 6 pieces 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 pouring, prepare 1 cup of milk, 4 eggs, a tablespoon of sour cream and mustard. Prepare the casserole as follows - cut the bread into small cubes and fry in a frying pan until a crispy crust appears. Put the bread in a plate, and place the mushrooms cut into a frying pan into a frying pan. Mushrooms must be fried for three minutes. Cook the meat for 20 minutes, cool and mix with chopped pepper, fried bread, mushrooms and chopped garlic. Prepare the egg-milk mixture, place the meat in a roasting dish and place it on the preheated oven for 20 minutes.
There is a humorous saying: "Wednesday is a little Friday". What will we feed our household today? Of course, something delicious! We offer you interesting menu recipes for the day.
For breakfast, you can cook cheesecake. And in order not to waste a lot of time, you can cook cheesecake 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. Milk mix with sugar, and pre-cut slices of a loaf dip into milk for a couple of seconds, then place on a plate. In the cottage cheese, add eggs and sugar, whisk carefully, then add the raisins. On slices of a loaf put out cottage cheese weight, grease with an egg yolk and place in the preheated oven for 10 minutes.
For lunch, try to cook a delicious anduseful bean soup. It is quite easy to prepare. You will need 3 heads of onions, 3 carrots, 2 cups of beans, 1 bay leaf, 1 clove of garlic, a table spoon of vinegar and a spoonful of sugar. Beans must be boiled until half cooked. After that, chop the garlic, cut the carrots into cubes, onions - half rings. Cook all ingredients until they are soft. After that, turn off the heat and leave for half an hour.
For dinner, you can again cook fish - this onetimes in the envelope. 400 g fillets of fish - in principle, you can take any, but it's best to use red fish. 400 grams of frozen vegetables, a spoonful of olive oil, spices, salt. On a baking sheet spread the paper for baking, on which you need to lay frozen vegetables. Over the vegetables, lay the fish fillets, pour olive oil, sprinkle with spices and salt. Top with the remaining vegetables and wrap the paper with an envelope. Fish should be baked in the oven for 20 minutes. When serving a meal, be careful - steam accumulates inside, which can be burned.
On Thursday for breakfast prepare a deliciousoat porridge. For its preparation you need 350 g of oat flakes, 150 grams of nuts of any kind, 50 g of any seeds - sesame, sunflower, pumpkin, 50 g of sugar, preferably reed, 2 tablespoons of any vegetable oil, 3 tablespoons of sugar syrup or natural honey, a little salt. It is best to prepare a mixture for this porridge in advance, so as not to lose time in the morning. Lightly chop the nuts, mix them with oat flakes, seeds, sugar. Brewed the porridge as usual, and five minutes before the readiness to add oil and syrup. After the porridge is ready, turn off the fire, spread the baking paper on a baking sheet, put the porridge in it and place it in the oven for five minutes. Before serving, you can fill with yoghurt.
For lunch, you can cook soup cream with broccoli. For its preparation, 700 grams of broccoli, 1 liter of any meat broth, 100 ml of cream, a tablespoon of butter and salt, pepper, a pinch of nutmeg. Preparation is quite simple. Broccoli divide into inflorescences, separate from legs and chop. Melt the butter, put the finely chopped onion into it and pass until it becomes clear. After that, add broccoli and broth, spices. After the soup boils, reduce the heat and simmer for about 15 minutes, until the broccoli legs become soft. Using a blender, give the soup a puree consistency, put it back into the pan, add the cream and bring it back to the boil. The soup is ready!
The language is a very tasty and useful product. This is what we will cook for dinner. You will need 1 kg of tongue, 2 heads of medium sized onions, 4 pcs. sweet pepper, three tablespoons of vegetable oil and soy sauce. Cook and cool the tongue, peel and cut into thin slices. Pepper cut into strips, and onions - thin half rings. Pepper and onion fry until soft, then pour the tongue slices, add soy sauce. Salt, pepper and cook for 15 minutes. To make a tongue cooked this way is best with a crumbly onion.
Well, the working week is almost over. What will we feed our household today? At breakfast, you can again cook fish, this time in a student way. You need half a kilo of fillet of any fish, 3 tablespoons of sour cream, two onions and a medium-sized tomato, 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 . Onion and garlic chop and save until golden. Add salted fish fillets, sprinkle with seasonings. Top with tomatoes cut into slices, pour sour cream, sprinkle with herbs. Cover the frying pan and simmer the fish over low heat for 20 minutes. While the fish is stewing, cook the side dish. Rub carrots and an apple on a large grater, add a dressing of sugar powder, olive oil and lemon juice. After the fish is ready, place it on the lettuce leaves, garnish the apple-carrot mixture. Bon Appetit!
For lunch, of course, we will again prepare soup -this time vegetable. You will need a lot of ingredients: 3 medium-sized potatoes, 1 large head of onions, 2 cloves of garlic, 1 teaspoon of turmeric, cumin and coriander, 1 chili, 100 g of frozen green peas, a liter of meat broth or water, if desired. Cut the potatoes, onions and garlic, place the vegetables in a deep frying pan and fry in sunflower oil until golden. Then add all the spices and mix again. After that, add broth and water, put the pepper and bring to a boil over high heat. After that, reduce the heat, cook for about 20 minutes. Before serving, add greens and sour cream.
And on Friday you can cook for dinner a casserole withmarine language. For its preparation, you need 4 tubers of potatoes, 6 grams of sea tongue, 1 head of cauliflower, 1 tablespoon of lemon juice, salt, pepper, a spoon of grated cheese and sour cream. Preparing this dish is quite simple. Lubricate the baking tray with oil, place on it a peeled and cut potatoes. Add salt, add spices. After that, lay out the sea language on the potatoes, pour lemon juice. Pour cauliflower into boiling water for about five minutes, then cool and place over the sea tongue. Recoat 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 that you need is to give up fatty, spicy and salty foods, from fried foods. Make an emphasis on recipes of dishes cooked in the oven or a couple, give up meat in favor of fish dishes. In addition, do not forget about the benefits of fresh vegetables and fruits - proper nutrition without them is impossible. Many recipes for proper nutrition basically contain vegetables. Experiment, look for, invent new recipes for dishes - it's easy. Of course, you will spend a little time, but new recipes will allow you to diversify the menus of your household. However, make sure that the recipes of the dishes do not contain harmful ingredients - otherwise there will be no sense from such food. That's all the rules of rational nutrition. Eat right and stay healthy! We advise you to read: