Fast and healthy food. Proper diet for the week

Proper nutrition is a very healthy habit. This is an opportunity not only to lose weight, but also to maintain health. The article will provide delicious recipes for proper nutrition for breakfast, lunch and dinner.

Breakfast is the first meal of the day. It should be not only useful, but also tasty. The first meal may consist of porridge, fruits, cottage cheese. You can choose a more hearty breakfast option with meat and vegetables.

Proper nutrition: breakfast (recipes)

Porridge "Minute"

To prepare, take:

1 cup 1% milk (preferably with a short shelf life);
2 tablespoons of large oatmeal (slow cooking);
1/3 ripe banana;
1 teaspoon of thin natural honey;
1 tablespoon frozen blueberries or raspberries

Cooking steps

Pour flakes with milk in the evening. Cover with a lid and put in the refrigerator.
In the morning, send the semi-finished product from porridge to the microwave for a few minutes.
Meanwhile cut the banana into cubes.
Add honey, berries, banana to hot porridge.
Mix and eat, slowly and with pleasure.

Pumpkin and apple platter for breakfast

To prepare, take:

300 g peeled and seeded pumpkin;
2 hard green apples of sour varieties;
15 g of vegetable oil;
cinnamon stick;
2 tablespoons of honey.

Cooking steps

Chop the pumpkin into cubes (no need to grind, otherwise there is a risk that it will fade).
Peel the apples from the core and cut into slices.
Put the pumpkin and apples in a Teflon cast iron, add vegetable oil, half a glass of water.
Simmer covered for 15 minutes over medium heat.
Remove from stove. Add cinnamon and honey. Mix.
This dish is perfect for both breakfast and lunch. Can also be used as a dessert.

Proper nutrition: lunch (recipes)

The lunch menu can consist of both the first course and the second course. You can eat half of the soup and part of the second. You should not overeat.

Soup "Green" with sorrel and spinach

To prepare, take:

400 g of veal;
1 bunch of young sorrel;
1 bunch of spinach;
half a large bunch of green feather onions;
a third of a bunch of fresh young dill;
tops of young beets;
2 chicken eggs;
3 tablespoons fat-free sour cream;
1 large onion;
2 tablespoons of any vegetable oil;
dried laurel, black peppercorns, rock salt;
a quarter of a lemon;
150 ml tomato juice or grated tomatoes.

Cooking steps

Pour veal with cold clean (filtered) water. Boil for one hour, skimming off the foam.
Peel the onion and chop finely into cubes.
Saute in a pan for five minutes. Then add tomato juice, sour cream. Simmer for a few more minutes.
Boil and peel eggs. Cut into cubes.
Add randomly chopped spinach, sorrel, onion, dill and beet leaves to the broth. Beetroot can be cut smaller.
Boil for five minutes, salt to your taste.
Add stewed onions with tomato and sour cream and chopped eggs to the soup.
Let it boil, cook for two more minutes. Add laurel, a few peppercorns.
Squeeze lemon juice into soup. Simmer over low heat for a few minutes.

This variant of proper nutrition (soup) is a very useful recipe for children and adults.

Creamy chicken soup with zucchini

To prepare, take:

1 chicken breast without skin and bones;
2 young zucchini or zucchini;
1 white onion;
1 large carrot;
1/2 bunch of parsley;
a few tablespoons of low-fat sour cream;
salt.

Cooking steps

Rinse the breast, cut into pieces, pour cold water to cover a centimeter.
Boil for twenty minutes, removing scale.
Add zucchini, onions, carrots cut into a large bar in a saucepan.
Cook until all vegetables are fully cooked.
Add coarsely chopped parsley.
Soak for five minutes.
Transfer the soup to a bowl and beat with a blender until smooth.
Return to the fire, let it boil. Salt according to your taste.
Serve hot with a dollop of sour cream. You can dry rye crackers. Also very tasty.

Dinner: proper nutrition (recipes)

Chicken breast "Tenderness" with yogurt sauce

To prepare, take:

1 chilled boneless chicken breast
300 g natural unsweetened low-fat yogurt;
3 cloves of garlic;
1/3 bunch of young dill;
dried laurel, sea salt, sweet peas;
1-2 cucumbers;
1 onion in the husk.

Cooking steps

Peel the breast, wash and cover with cold water. Bring the breast to a boil, remove the scale, salt a little, add laurel, allspice.
Wash the onion well and cut into a cross. Do not clean! Throw into the boiling broth.
Cook for 30 minutes over medium heat.
Leave to cool in the broth, previously cut into 8-10 parts.
Cool the yogurt in the refrigerator, salt a little, add garlic (finely chopped), chopped dill.
Put the chicken slices on a dish, pour over the sauce, serve with fresh cucumber.
You can also add cucumber to the sauce. Then it must first be crushed on a coarse grater.

A delicious and quick recipe for proper nutrition in a slow cooker - vegetable stew with turkey

To prepare, take:

500 grams of turkey fillet (both red and white meat is suitable);
1 large eggplant;
1 medium onion;
1-2 young zucchini;
1 carrot;
2 ripe tomatoes;
200 g white cabbage;
3 cloves of garlic;
1 bunch of fresh dill;
1 tablespoon of vegetable oil;
salt, spices, lemon juice.

Cooking steps

Set the multicooker to the "Frying" mode.
Pour oil into a bowl, heat up. Throw in the turkey meat cut into medium strips. Fry for 10 minutes.
Peel onions, carrots, eggplant and zucchini. Cut into medium sized cubes.
Shred the cabbage.
Grate the tomatoes.
Chop garlic and dill finely.
Add all the vegetables to the meat, mix, salt to taste. Add 100 ml of water (boiling water). Close the lid. Set the multicooker to the "Extinguishing" mode for 30 minutes.
Open the lid, add grated tomatoes, herbs with garlic and 2 tablespoons of lemon juice. Optionally, you can include any spices in the recipe.
Close the slow cooker, continue to simmer for another five minutes.
The stew can be served either hot or cold.

Recipes for proper nutrition for weight loss

"Ovsyanoblin" - a recipe for proper nutrition

This recipe is not only healthy, but also delicious. Very good for those who want to lose weight. In addition, it is quite simple to prepare. Even novice cooks can do it.

Ingredients:

2 tablespoons of finely ground herculean groats;
2 tablespoons of wheat or oat bran;
2 chicken eggs;

Cooking process

Pour bran and hercules with boiling water so that they are covered.
Mix until a not very thick porridge.
Add beaten eggs until smooth.
Bake in a non-stick pan like pancakes.
As a sauce, you can use yogurt, fresh berry puree, honey, curd mass.

Such a recipe for proper nutrition for every day diversifies the diet of losing weight. If you bake oatmeal with a large diameter, you can flavor it with different fillings. The filling is laid out on half the pancake and covered with the second half.

Stuffing from cottage cheese and greens. Combine low-fat cottage cheese with unsweetened yogurt, parsley and a clove of garlic.

Vegetable filling. Cucumber, carrot, tomato, onion, celery cut into strips. Mix, salt.

Chicken and mushroom stew. Cut boiled chicken breast into cubes. Boiled champignons also chop arbitrarily. Mix chicken, mushrooms with unsweetened yogurt, salt.

With such fillings, oatmeal is suitable for both breakfast and a hearty lunch.

Children can be offered an option with a filling of fruits and honey, sweet cottage cheese with dried apricots or raisins.

Proper nutrition (recipes for the week): how to organize yourself?

At first glance, it seems that following the norms of a healthy diet is incredibly difficult. You need to eat often, varied, and also healthy food. How to organize yourself so that all this is not a burden, but a pleasure?

To begin with, you should draw up an approximate menu for the week. This will not take much time. It is better to write down the meal plan on a piece of paper and attach it to the refrigerator.

The next step is to make a list of products for the same week. This, too, will not be difficult, because nutrition is correct, therefore, we do not need any complex products, additives and spices.

All that remains is the daily purchase of dairy and sour-milk products, fresh herbs and some small things.

You can also cook for several days. For example, on Monday for breakfast - buckwheat. On Tuesday, the same buckwheat for lunch. Saving time. Easy to cook chicken breast stew for a few days. You can make a vegetable saute. The main thing is desire.

Ten steps to healthy eating

A sudden change in diet is not for everyone. Therefore, it is better to gradually change your gastronomic habits.

Replace mayonnaise with low-fat sour cream or natural yogurt.
Make a fresh vegetable salad every day.
Try to boil, bake, stew, not fry.
Eat two fruits a day. Even if you don't want to!
Don't over-salt your food.
Replace lunch and dinner plates with smaller ones.
Remove ketchups, sauces, jams and condensed milk from the refrigerator.
Make it a rule to drink water from a beautiful jug. Put it in a conspicuous place. This way he will get your attention.
Make vegetable straws for snacking. Suitable cucumber, carrots, cabbage, celery.
Do not buy sausage and sausages more than once a month.

Such rules are not very complicated, but they will help you acquire the right habits and gradually switch to healthy nutrition.

Proper nutrition: simple recipes (video of cooking tilapia on an onion pillow with cheese)

Here's an easy-to-make tilapia recipe. Tilapia is a freshwater fish containing about a hundred kcal. It is non-greasy, suitable for diet food. The fish cooks very quickly. In addition, it is usually sold in the form of a fillet, which facilitates the cooking process.

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Human health is very much dependent on what he eats. It is food that can increase immunity, performance, quality of life and push back the barrier of old age. But only proper nutrition can cope with all this.

The daily diet must be balanced. This means that it should include all the substances necessary for the body: fats, carbohydrates and proteins.

In order for nutrition to be complete, it is necessary to observe the approximate ratio of its components per day:

proteins - up to 20%,
fats - up to 25%,
carbohydrates - 50-60%.

During physical work or sports, protein intake should be increased to 40% of the daily diet.

Here are a few "postulates", or recipes for further correct actions, without which there can be no talk of proper nutrition.

In order to have good health, you need to eat fruits and vegetables every day: they have enough vitamins and minerals. In addition, their fiber is able to increase the metabolism of the body, cleanse it of toxins and is useful for the digestive tract. Vegetables, fruits, and berries are desirable to eat raw.
About drinks: it is recommended to drink at least 1.5 liters of clean water per day from under the filter. And various juices, teas, compotes and other liquid foods should be another 1 liter.
And what is very important: dishes with proper nutrition are very necessary to prepare correctly. If the products are boiled, steamed, baked, then the food will become healthy. And when frying, if it cannot be avoided, olive oil should be used, and its process should not be long. In any case, the digestion of products should not be allowed, because then the food will not be tasty and healthy.
The most healthy diet is varied. In order for the body not to get used to the same food and to receive full fats, proteins, carbohydrates and vitamins, it is necessary to diversify the diet.
Healthy eating - 3-5 meals a day. If there is no opportunity to fully eat, for example, because of the work schedule, then the food should be prepared at home in advance. Such a diet will not allow you to overeat, which will positively affect your health. For proper psychological well-being, you can arrange "days of rest" from healthy food 1-2 times a month to unload the nervous system.
And it is important to chew each piece of food thoroughly while eating so as not to spoil your stomach and overall health. It is necessary to chew at least 20 times. As they say, who chews long, he lives long. And no recipes for dishes will help if the person himself does not help himself.

From the table you can see which products should be preferred and which should be discarded.

This information and the following list of recommendations will help you create simple recipes for proper nutrition for every day and for holidays.

What foods contain the right proteins	Fish and seafood, dairy and sour-milk products, poultry, lean meat, egg whites.
What foods contain healthy complex carbohydrates	Rice, buckwheat, durum wheat pasta, legumes, cereals, wholemeal bread.
Foods containing fiber	Vegetables, fruits, nuts, legumes, grains.
Foods containing healthy vegetable fats and omega-3 fatty acids	Fish, vegetable oils, dried porcini mushrooms, lentils, potatoes, garlic.
Foods containing harmful animal fats	Fatty meat, fatty dairy products.
Harmful foods and drinks	Sausage, sausages, fatty meat, margarine, pastries, alcohol, soft drinks, smoked meats, mayonnaise, fast food, all sweets, energy drinks.

Sample menu for the day

You can create healthy recipes yourself based on our sample menu.

For breakfast, you can eat egg whites cooked in the microwave or in a pan, but without the yolks. Then - oatmeal or any other, drink a glass of low-fat milk or yogurt.

Lunch should be hearty: main courses can be prepared with great variety. For example, boiled rice or buckwheat, durum wheat pasta, chicken or turkey fillet. A fresh vegetable salad would be nice.
The afternoon snack is light, any fruits or vegetables will do.
For dinner, you can make a vinaigrette or vegetable stew, boil or steam fish.

Every housewife is rich in recipes for proper nutrition for every day. But over time they are forgotten. Maybe our selection will allow you to remember the forgotten or give you new culinary recipes? And the hostess will not puzzle over what to cook today, so that it is tasty and healthy.

What can be cooked for breakfast?

Simple recipes for proper nutrition are very easy to learn. You just need to either remember the forgotten, or take something new into your piggy bank.

The main thing is to want to comprehend this new

Skimmed milk - 1 l
Corn grits - 1 tbsp.
Plum oil.
Salt - a pinch
Sugar to taste

Rinse the grits, put them in a slow cooker, put oil, salt, sugar. Pour in milk and cook in the "Porridge with milk" mode until the end of cooking.

Delicious and healthy meals for lunch

Carrots - 2-3 pcs.
Bulb - 1 pc.
Potatoes - 2 pcs.
Oil rast. - 1 tbsp. l.
Pinch of salt, curry, dry ginger
Cream - 200 ml
A decoction of vegetables or meat - 3 tbsp.

Chop the onion and sauté in oil until soft and translucent. Wash the carrots and, after peeling, cut into medium-sized pieces.

Peel the potatoes and cut the same.

Boil vegetables in broth until soft. Add spices, salt and fried onions to them.

Remove the pot from the heat and let the vegetables subside. Then bring with a blender to a puree state and add cream. Put back on the fire and let it boil. This tasty and healthy dish can warm you up on an autumn or winter day with its cozy color.

Bulgarians love him dearly, although he is cold. It is low in calories but quite filling. You can prepare it in a few minutes. What is the name of this mysterious "stranger"? It's famous

Soup "Tarator"

Medium fresh cucumber - 2 pcs.
Fat-free kefir - 1 tbsp.
Garlic - 1 clove
Ground walnuts - 2 tsp
Finely chopped greens (cilantro, parsley) - 1 tbsp. l.

Peel cucumbers, cut into small cubes or sticks. Pour in kefir, add finely chopped garlic and nuts, herbs, lightly salt. Mix all the ingredients and let the dish stand for five minutes to fully reveal the aromas of spices. If it turned out to be thick, then before eating it will not be superfluous to add ice or very cold water.

Both for lunch and dinner - always good!

Healthy food recipes do not always involve expensive food - this is why they are especially valuable. Sometimes you can make a real masterpiece from ordinary products purchased at the supermarket, which can become your signature dish.

Buckwheat - 1.5 tbsp. (300 ml)
Dried white mushrooms - 0.5 tbsp.
Onion - 1 pc.
Olive oil or sunflower oil - 2 tbsp. l.
Celery (dry root) - 1 tsp
Salt to taste

Wash dry mushrooms in warm water. If necessary, grind. Pour into a saucepan. Pour three glasses of water and leave overnight.

Remove the mushrooms and put on a sieve. But do not pour out the water, but heat it over medium heat, do not boil.

Pour buckwheat and mushrooms into a saucepan, add celery, salt, pour infusion from mushrooms. The liquid should be 4-5 cm higher than the cereal. Cook buckwheat with a strong boil for 10 minutes, then 10 minutes on a smaller fire.

Finely chop the onion and quickly fry until golden brown in oil.

When the buckwheat is cooked, it is necessary to add the fried onion to it, without stirring. Wrap the pan so that the buckwheat comes warm (15-20 minutes). Before serving, buckwheat should be carefully mixed with onions. This delicious dish goes well with freshly squeezed orange juice.

Boiled rice - 150 g,
Peas (canned) and corn - half a glass each,
Sardines (canned) - 190 g,
Cucumber, green onion, parsley
Pepper and salt to taste

Nicely cut cucumber. Break the sardines into small pieces and mix with the rice. Finely chop parsley and green onions. Mix all ingredients.

Hard cheese 150 g
Corn (canned, canned)
Raisins - a handful
Garlic - clove
1-2 tbsp. l. homemade mayonnaise

Cheese cut into cubes, add corn. Chop garlic and add to cheese and corn. Pour boiling water over the raisins, steam for about five minutes, then drain the water and add the raisins to the salad. Dress salad with homemade mayonnaise and serve!

Recipes for children

For children in childhood and adolescence, tasty, and even more so healthy food is especially important. During this period, his growth is very active, he grows and builds muscle mass, all organs develop in him, including the skeleton.
Children and teenagers should eat at least four times a day. Recipes for proper nutrition for children should be special.

Of course, not all children can eat in the morning, so breakfast for a child should be light and enjoyable. The optimal breakfast for a child can be cereals, cottage cheese, omelettes with various tasty additives. Before lunch, the child should have a snack. If he does not have lunch at school, parents should give him nuts, fruits, a sandwich with cheese or boiled meat, juice.

A healthy lunch for a child, after he comes home from school, must necessarily consist of soup, meat or fish with a side dish. Boiled or stewed vegetables, legumes, durum wheat pasta or mashed potatoes can serve as it.

Your child's dinner must be hot. It can be fish or lean meat with a side dish of vegetables or rice.

Of course, children need milk protein, the norm for a student is two glasses of milk, yogurt or kefir per day.

Potatoes - 4 pcs.

Greens - 50 g

Minced meat - 200 g

Chicken egg - 1 pc.

Crushed crackers - 3 tsp

A pinch of salt, black pepper.

Break the egg into the minced meat, put the breadcrumbs, add salt and pepper. Knead the minced meat until smooth and form balls about the size of a walnut.

Peel potatoes, cut into small pieces. Put potatoes in two liters of boiling water and cook for about 15 minutes, after salting. Put meatballs into the broth, continue cooking for another 10 minutes.

Remove the saucepan from the heat and let the soup brew for 10 minutes. Serve it on the table with fresh herbs.

Delicious recipes for a festive day can become a favorite for both adults and children.

Prunes in batter

Prunes - 10 pcs.

Sour cream - 30 g

One egg white

Plum oil. - for lubrication

Flour - 2 tbsp. l.

Sugar - to taste

Soak prunes. When it becomes soft, remove the bones. Mix flour with sugar and sour cream. Whip the protein into foam and carefully, moving from the bottom up, introduce into the mixture. Grease the pan with oil, then put the prepared and dried prunes on it. After that, carefully pour it with batter, put the pan in the oven for baking until golden brown.

Proper nutrition is the key to family health

The rules of a healthy diet need to be constantly practiced - they are not as complicated as they might seem.

This should become a good habit, not a weekly diet.

Moreover, all that is required of you is the desire to cook healthy and tasty food from healthy products, but cook it right. And it's not difficult. We must not forget that the health of your loved ones depends on you. Enjoy cooking delicious and healthy food!

Attached below is a very useful video on how to eat right.

If you find an error, please highlight a piece of text and click Ctrl+Enter.

A healthy lifestyle allows people to live long and disease-free lives. Healthy nutrition is the basis for good human health. Recipes for preparing healthy meals are not difficult, because. You can buy all the ingredients at the nearest store and prepare a tasty and healthy dish in a few minutes. Below in the article you will find the main recommendations and tips for a balanced diet, and recipes for every day.

While eating, do not rush, eat at an average pace, but rather slowly.
Do not grab food on the run, but sit at the table and eat calmly.
At one time, you do not need to fill your stomach so that you cannot get up from the table. Know the measure, do not stretch your stomach, get up from the table with a slight feeling of hunger.
Every day, your menu should include vegetables (cucumbers, tomatoes, radishes, onions), greens, etc. They contain fiber, and it has a beneficial effect on the digestive tract.
Do not cook a lot at one time, because. you have to put food for tomorrow in the refrigerator. Fresh food is more beneficial for the body, it contains more vitamins and other useful substances.
Do not stuff your mouth full, and do not swallow large pieces of food. Help your stomach, it will be grateful to you for it. Healthy eating means eating small amounts of food.
If you suddenly drink water during or after a meal, you will dilute the gastric juice, and this is bad. Drink 15-20 minutes before a meal, 1 glass of water 200 ml.
Healthy eating says - the main part of the daily menu, you need to eat before lunch. In the evening or after 6 pm, try to eat foods rich in protein and fiber.
Try not to fuss at the table, but to be in a calm, measured state.
Sometimes hunger is confused with thirst. First we went to the kitchen or office and drank 150-200 ml of water. After 20 minutes, if the feeling of hunger remains, then go boldly eat a healthy diet.
Give preference to natural products, not any chemistry. Take care of yourself and your loved ones. Healthy eating for every day is your choice.

Follow the principles of a healthy diet every day, and you will notice improvements in 5-10 days. You will feel light, there will be a lot of energy, a great figure and mood.

Healthy and balanced menu for the week

Healthy food means tasty and healthy food. Look at the sample menu for the week and then there will be recipes for healthy dishes.

Monday

Breakfast: Omelette with herbs, oatmeal, green tea.

Lunch: Cauliflower soup. Rice with chicken fillet. Compote with black bread.

Dinner: Sliced vegetables (cucumbers, tomatoes, radishes, onions). Steamed buckwheat with fish, tea with lemon.

Tuesday:

Breakfast: Baked fish with vegetables, fresh fruit juice.

Lunch: Vegetable salad, durum pasta with chicken, tea.

Dinner: Buckwheat porridge, 1 grapefruit, fat-free cottage cheese with sour cream 5-10% fat.

Wednesday:

Breakfast: potatoes with mushrooms and lean meat, compote.

Lunch: Borsch with beans, chicken fillet, jelly and 1 fruit (apple, banana, orange, pear).

Dinner: Pilaf, sliced vegetables, green tea with lemon.

Thursday:

Breakfast: semolina porridge with milk, tea with oatmeal cookies.

Lunch: Fresh cabbage soup, 2 oranges, chicken fillet with tea and lemon.

Dinner: Steamed meat cutlets (1-2 pieces), vegetable stew, jelly.

Friday:

Breakfast: Hercules porridge, a glass of milk, oatmeal cookies.

Lunch: Rice with chicken, 1 cucumber and 1 tomato, tea with lemon.

Dinner: Apple pancake, low-fat yogurt, oatmeal cookies.

Saturday:

Breakfast: sugar-free corn flakes with milk 0.5-1.5% fat, 1 favorite fruit.

Lunch: Borscht, lean meat, cucumber, tea with lemon.

Dinner: Buckwheat with meat, grapefruit, apricot juice.

Sunday:

Breakfast: Salad of vegetables and herbs, steamed fish, tea.

Lunch: 2 fruits (apple, orange), rice with chicken fillet, a glass of milk.

Dinner: Vegetable stew, chicken cutlets, salad, black tea with lemon.

The best healthy recipes

Recipe #1: Light Vegetable Soup

Potato - 260 grams.
Carrots - 2 pieces are not large.
Cauliflower - 260 grams.
Peas (canned) - 110 grams.
Onions (bulb) - 1-2 pieces, to taste.
Greens, salt, pepper - to taste

Recipe:

First you need to do the preparation of vegetables. Peel the potatoes and cut them nicely into cubes. Wash and peel the carrots, then slice or chop them in a fun way. You can disassemble the cabbage into inflorescences. Peel one or two bulbs.
Put the water on and wait until it boils. Put chopped vegetables in water (potatoes, carrots, cabbage). Salt to taste and you can pepper (optional). Put the whole onion in the water, when the soup is cooked, they will need to be removed from the pan. Add the green peas to the soup after removing the onion.
Almost ready, ready to serve. Chop dill and parsley and crumble into soup for beauty.

Recipe number 2: Casserole with chicken fillet and vegetables

Ingredients (based on 3 servings per day):

Carrot - 1 piece (medium size)
Chicken fillet - 220 grams
Cauliflower - 380 grams
Broccoli, salt to taste.
For the sauce: chicken (can be meat) broth - 150 grams, nutmeg, hard cheese, ground black pepper, flour, milk, low-fat cream, 2 egg yolks.

Recipe:

A head of cauliflower must be washed, disassembled into inflorescences and boiled a little, until the state is half ready.
Add the following ingredients to the cabbage broth: broth, milk, cream, then pepper, salt, add nutmeg, pour out the flour and cook the sauce for 4-7 minutes and stir occasionally. Whisk a couple of egg yolks and add them to the sauce, then cook to thicken in a bain-marie.
Take a baking dish and grease it well with butter (do not overdo it). Put there boiled chicken fillet and diced, cauliflower, broccoli, cut carrots for beauty, cut into circles, salt to taste.
Pour sauce over the whole thing and sprinkle cheese on top.
Final part. Place in the oven for about 15 minutes and bake until nicely golden.

Recipe #3: Sardine Rice Salad

Ingredients (based on 3 servings per day):

Rice - 150 grams
Corn and peas (canned) - half a glass each
Cherry tomatoes - 2-5 pieces
Sardines (canned) - 190 grams
Cucumber, green onion, parsley
Pepper, salt (to taste)

Recipe:

Cut the cucumber into cubes.
Divide the sardine into pieces and mix with boiled rice.
Finely and finely make green onions and parsley.
Now you need to mix everything together: fish with rice, corn, peas, greens.
Cut the cherry tomatoes into quarters and garnish the salad.
Bon appetit

Try these delicious and healthy recipes and write your review below, we are interested.

I already have a detailed article on proper nutrition on the site. Therefore, I will not write about it here. You can read the article and a sample menu for a week for weight loss. Here, at the request of readers, I will write recipes for proper nutrition so that the menu is more diverse. Oddly enough, eating right can also be delicious. Nobody forbade natural spices, a variety of products is welcome, and you can cook delicious dishes from this.

This article is a continuation of the previous one, where I already wrote some. Today I offer 10 more delicious dishes that will diversify the diet, help you lose weight, maintain your normal weight and feel good.

Stock up on good foods: chicken, cottage cheese, mushrooms, fish, vegetables, cereals and let's cook healthy food!

As an option, you can cook homemade muesli with a good and healthy composition. Such muesli does not need to be boiled, it is enough to fill them with natural unsweetened yogurt, kefir or milk. Therefore, I advise you to use this recipe. Prepare this granola in advance and you will have a quick and healthy breakfast on hand.

You should not eat such muesli for dinner, as they contain a lot of carbohydrates, albeit complex ones. This food is only for breakfast or pre-workout snack at the gym.

Ingredients:

groats Hercules long cooking - 250 gr.
raw hazelnuts - 40 gr.
raw sunflower seeds - 30 gr.
raw pumpkin seeds - 30 gr.
natural orange juice - 150 ml (you need to squeeze the juice from one large orange)
honey - 60-80 gr.
olive oil - 3 tbsp.

If desired, raisins or prunes can be added to muesli.

Cooking:

1. Nuts (you can take any nuts you like) chop with a knife. It is not necessary to chop too finely; nuts should be felt in muesli.

2. Pour Hercules into a bowl, pour chopped nuts, pumpkin and sunflower seeds into it. Stir this dry mixture.

3. Squeeze juice from one large orange. This can be done by hand, or you can use a citrus juicer. Strain the juice from the pulp and seeds through a sieve. You can eat the pulp.

4. In a small container, mix the resulting orange juice, honey and olive oil until the honey dissolves. To make the honey dissolve better, heat this mixture in a water bath.

If you don't want to use honey, substitute maple or other syrup instead.

5. Pour the mixture of dry ingredients with the resulting sweet liquid and mix well.

6. Cover the baking sheet with parchment and put on it a slightly sticky, but crumbly mass in a thin layer.

7. Preheat the oven to 180 degrees and bake the granola for 25 minutes. During this time, be sure to stir the oatmeal two or three times for a more even roasting.

8. When finished, the granola will be ruddy and crispy. Let it cool on a baking sheet and you can eat. Store the finished product in a glass jar. And eat in the morning with dairy or sour-milk products. Bon appetit!

Braised cabbage with eggplant

This is a vegetable side dish that can be eaten both for lunch and dinner along with a protein product (chicken, turkey, beef, fish). Remember that proper nutrition recipes can be improved by adding new ingredients and spices.

Ingredients:

cabbage - 1/2 small head (500 gr.)
eggplant - 1 pc. medium (200 gr.)
carrots - 1 pc. (200 gr.)
garlic - 1-2 cloves
olive oil - 1 tbsp
ground coriander - 1/3 tsp
marjoram - 1/3 tsp
salt - to taste
greens - for serving

Cooking method:

1. Cut the eggplant into cubes. To do this, first cut it into circles, and then, folding a few circles into a turret, cut them into sticks.

2. Pour 1.5 tbsp into a bowl. water (375 ml) and dissolve in it 1 tsp. salt. Soak eggplant in cold salted water for 15 minutes. Vegetables soaked in this way will not be bitter and will not require a lot of oil for frying.

3. Cut the carrots into long strips. To do this, first cut it into plates, and then these plates are already into straws.

4. Cut the onion into quarter rings. Finely chop the garlic. Finely chop the cabbage.

5. Heat 1 tablespoon of olive oil in a frying pan and sauté the onion until translucent, 2-3 minutes. You don't need to deep fry. Add carrots to the onion, mix.

6. Immediately squeeze the eggplant lightly out of the water and add to the vegetables. And put the chopped garlic in here. Fry everything for 2 minutes, stirring occasionally so that the vegetables do not burn and become crusty.

7. Add chopped cabbage, salt to taste, put spices (marjoram and coriander, you can use other natural herbs). Stir, pour quite a bit of water, cover and simmer for 5-7 minutes. Stir once. The cooking time will depend on the cabbage. You need to stew young cabbage quite a bit, 3-5 minutes will be enough.

Also, for taste and color, I advise you to add tomato paste (1 tablespoon) or chopped fresh tomato 2 minutes before readiness. Unlike other vegetables, tomatoes become healthier when cooked.

In general, I advise all stewed vegetables to be prepared in such a way that they remain slightly crispy, Al Dente. If you put out too long, all the fiber will collapse, there will also be few vitamins. In general, the benefits are lost, which cannot be allowed with proper nutrition.

8. When serving, sprinkle vegetables with fresh herbs, you can also add fresh bell pepper to the dish.

Vegetable caviar in the sleeve, baked in the oven

Prepare a Greek salad from fresh vegetables in the summer - it's tasty and healthy. See the pink link for the recipe.

I offer another vegetable recipe. This option is more seasonal, because in winter these vegetables are too expensive. Cooking caviar is not difficult, you need to cut all the vegetables, season them with spices and bake in a sleeve. While the caviar is being prepared, you can safely go about your business: play with the children, clean up or exercise. You don't need to stand by the stove and stir.

Ingredients:

zucchini - 300 gr.
eggplant - 300 gr.
onion - 150 gr.
bell pepper - 150 gr.
tomato - 200 gr.
vegetable oil - 1 tsp
salt, pepper - to taste
Provence herbs - 1.5 tsp

Cooking:

1. Make sure you have a roasting sleeve in advance. This is a very handy gadget for the kitchen. It can bake meat, fish, vegetables. At the same time, the products retain a maximum of useful properties. In a small bowl, add the herbs de Provence and ground black pepper to taste. Pour 1 teaspoon of olive oil (or other refined vegetable oil) here and stir the oil with herbs. Spices should always be mixed with vegetable oil to release their flavor. Without oil, spices will be practically useless.

2. Wash vegetables. The cutting method will depend on what kind of caviar you want to end up with. If you like caviar in the form of mashed potatoes, slaughtered in a blender, then you can cut the vegetables in any order. If you like it when caviar consists of many pieces of different vegetables, then cut everything into a cube, 5 × 5 mm in size.

3. Salt the chopped vegetables to taste, but do not stir yet. Just salt on top.

4. Place these vegetables in a roasting sleeve. If you have it in the form of a bag, then you will need to tie one side. If the sleeve has slits on both sides, first fasten one side with a clip (which should be included with the sleeve) or tie with a thread. When one side is secured, pour vegetables into the sleeve. Add herbs in oil to the vegetables and shake right in the sleeve so that the vegetables mix with each other so that the herbs and salt are evenly distributed.

5. Pin the other side of the sleeve. Put the sleeve on a baking sheet and send it to the oven, preheated to 160-170 degrees for 40 minutes. It is not necessary to pierce the baking bag so that the vegetable juices and flavors remain inside and mix with each other. Such a sleeve will swell in the oven, so place the baking sheet at such a level that the bag does not touch the top ten.

6. Ready-made caviar can be eaten immediately with a side dish and a protein product for lunch or as a vegetable for dinner. If you wish, you can grind this caviar with a blender, then you will get caviar, as in a store. Only not greasy and not fried, without extra calories.

Vegetable recipes for proper nutrition

As you know, with PP you need to eat a lot of vegetables. If in the summer it is easy to do, there are a lot of fresh vegetables for the season, then in the winter it is already more difficult. In winter, you basically have to do with cabbage, carrots, and beets. It can be made from carrots and beets, because it is desirable to use these vegetables fresh. Cabbage can be eaten fresh or cooked.

This salad will diversify your diet in winter.

Ingredients:

seaweed - 200 gr.
red cabbage - 250 gr.
Beijing cabbage - 200 gr.
green onions - 25 gr.
eggs - 2 pcs.
vegetable oil (preferably linseed or unrefined olive oil) - 1.5 tbsp.
salt - to taste

Cooking:

1. Finely chop red cabbage (you can also use ordinary) cabbage.

2. Cut out the thickening of the Beijing cabbage and cut the leaves thinly too.

3. Drain excess liquid from seaweed and chop into shorter pieces.

4. Place all types of cabbage in a salad bowl. Finely chop the green onion and also send it to the salad bowl.

5. Pre-cook the eggs hard-boiled (8 minutes of cooking after boiling water) and cut them into strips.

6. Salt the salad and season with vegetable oil. Mix all ingredients and serve.

Chicken skewers in the oven

If you are tired of eating boiled chicken breast, cook a tender kebab from it, which will be tasty, fragrant and healthy. Also, such meat can be fried in nature, like a regular barbecue. After all, recipes for proper nutrition involve not only boiled food, but also baked, stewed, steamed.

To cook barbecue in the oven, you will need wooden skewers.

Ingredients:

chicken fillet (breast) - 500 gr.
red sweet pepper - 1 pc. large
red onion - 2 pcs. medium
olive oil - 1 tbsp
lemon juice - 1 tbsp
red wine vinegar - 1 tbsp.
garlic - 2 cloves
oregano - 1 tsp
thyme - 1/4 tsp
basil - 1/4 tsp
ground coriander - 1/4 tsp
fresh parsley, salt

How to cook chicken skewers:

1. Cut the chicken fillet into medium-sized pieces (first, cut the large fillet in half lengthwise, and then into pieces across).

2. Put the fillet in a deep bowl where it will marinate. Add salt to taste to the chicken (0.5 tsp somewhere), all herbs - oregano, thyme, basil, coriander. Finely chop the garlic and add to the chicken. Finely chop the parsley, you should get about 2 tbsp. in cut form.

3. Drizzle the chicken with one tablespoon of refined olive oil, one tablespoon of red wine vinegar, and lemon juice. If there is no vinegar, replace it with soy sauce. Only in this case put less salt, as soy sauce is quite salty.

4. Mix chicken with all ingredients.

5. Pepper cut into large squares, red onion also needs to be cut into large pieces, a little less than chicken pieces. Place fresh vegetables in bowl with chicken and stir to combine.

6. Leave the kebab to marinate for 1 hour.

7. Soak the skewers in water for 10-15 minutes before use.

8. When the meat is marinated, start stringing it on skewers, alternating with pieces of onion and pepper.

9. Preheat the oven to 180 degrees, put the skewers on a baking sheet so that they do not touch the bottom. That is, the skewers should cling to the edges of the form. And bake for 20 minutes. If the oven has a convection mode, use it for more resemblance to a real barbecue.

10. Now the chicken skewers are ready - quick and easy. It can be eaten for dinner and lunch along with fresh vegetables. Bon appetit!

Baked turkey fillet for weight loss

In addition to chicken, eat turkey - lean meat and healthy. In this recipe, I will show you how to bake a turkey fillet so that it turns out to be very juicy, soaked in fruit and vegetable juice.

Ingredients:

turkey thigh fillet - 800 gr.
sour apples - 2 pcs. (Antonovka type)
celery stalks - 2 pcs.
onion - 1 pc. small
grapes - 60 gr.
cranberries - 50 gr.
garlic - 3-4 cloves
salt - to taste

How to cook a turkey:

1. Wash the turkey fillet and pat dry with a paper towel to remove excess moisture. Cut the meat into portions, large enough. Larger pieces will be more juicy. Salt the fillet.

2. Now you need to start preparing the fruit and vegetable pillow. Cut apples into small pieces, onions into cubes. Cut the celery stalks into rings, and finely chop the garlic. Mix all these ingredients in one bowl.

3. Also add grapes and cranberries here (can be frozen). Salt a little and stir. This pillow is needed only for soaking the meat and for the sauce, it will not need to be eaten later.

4. Now take a deep baking dish. Spread half of the berry-vegetable mixture in an even layer on the bottom. Put the meat on top and cover it with the remaining mixture.

5. Cover the mold with foil or a lid. And bake the turkey at 180 degrees for 1.5 hours. Use the juice released during baking as a sauce, pour it over the meat when serving.

6. That's it. A delicious and healthy dinner is ready with minimal action on your part. Add fresh or steamed vegetables to the turkey. Bon appetit!

Tuna muffins are a great snack

I suggest making fish muffins. Not only is it delicious, but it also looks very appetizing. If you are tired of just fish, diversify the option of its preparation, using our recipes for proper nutrition.

Ingredients:

tuna in own juice - 1 can
tomato - 1 pc.
egg - 1 pc. + 1 protein
herbs, salt, pepper - to taste
flaxseeds - for serving

How to cook fish muffins:

1. Pour the tuna into a sieve to drain the juice. Mash the fish with a fork until smooth.

2. Wash the tomato and cut into small cubes.

3. Take two eggs and separate the whites from the yolks. Separate carefully so that not a drop of yolk gets into the protein. Put the proteins in a dry and clean dish. Add a pinch of salt to the proteins and beat them with a whisk or mixer until fluffy white foam. Proteins should increase in volume by 2-3 times. Whipped squirrels will give baking pomp and tenderness.

4. In a bowl, put the chopped fish, chopped tomato, one egg yolk. Salt quite a bit, as the fish is already salty. Chop a couple of sprigs of parsley and add to the fish. Mix everything well.

5. Add the beaten egg whites to the resulting mass and mix gently with a spoon to keep the egg whites fluffy.

6. Pour mixture into muffin or muffin tins. Preheat the oven to 180 degrees. Bake muffins for 40 minutes.

7. Before serving, sprinkle the finished dish with flaxseeds for even more benefits. Serve a delicious fish dish to the table and eat with pleasure.

Steamed chicken dumplings with mushrooms

This is another chicken fillet dish that offers healthy nutrition recipes. The filling will be mushrooms and vegetables. And such cutlets with steamed filling will be prepared. They can also be baked in the oven.

Ingredients:

chicken fillet - 300 gr.
large bell pepper - 1/2 pc.
champignons - 150 gr.
garlic - 3 cloves
parsley - a few sprigs
olive oil - 0.5 tsp
salt, pepper - to taste

Cooking method:

1. Finely chop the champignons and bell pepper so that it is convenient to form quenelles, the pieces of the filling should be small.

2. Finely chop the garlic and herbs.

3. Preheat a non-stick frying pan well. Drop 0.5 tsp into the pan. olive oil and a paper towel, spread it over the entire surface to form a thin film. Lay the mushrooms and peppers on a dry surface. Stir and fry over medium heat for 3 minutes.

4. Then add garlic and herbs, salt and pepper to the mushrooms, mix and fry for another 3 minutes. It is not necessary to bring mushrooms and peppers to full readiness, they will come to steam.

5. Cut the chicken breast into pieces and grind in a blender to a paste-like mass. Salt and pepper the resulting minced meat, knead it.

6. Form the quenelles. Put the minced chicken on a hand dipped in water and turn it into a thin cake, the size of a palm. Put the mushroom filling in the middle of the cake. With your other hand, form a second flat cake from the minced chicken and cover the filling with it. Fasten the edges and give the cutlet an oval shape.

Chicken breast holds its shape well, it does not need to be fastened with an egg.

7. Put the quenelles in a double boiler (multi-cooker with double boiler) and steam for 30 minutes. If you bake in the oven, then bake at a temperature of 180 degrees for 20-30 minutes, covered with foil. That's all, a tasty and low-calorie dish is ready. Help yourself!

Chicken can be made into chips! These will be healthy, tasty chips that are perfect for a snack. Original .

Tender chicken soufflé for proper nutrition

Make a tender soufflé from chicken breast. It will be mega-protein, this is a great option for dinner. You can also eat it after a workout.

The site has a recipe for chicken liver soufflé, you can see it.

Ingredients (for one or two servings):

chicken fillet - 200 gr.
oatmeal - 10 gr.
milk - 25 gr.
egg - 1 pc.
salt, pepper - to taste

Cooking:

1. Pour oatmeal with milk for 30 minutes to swell. Take long-cooked flakes. Flakes are needed in order to keep the meat juice inside the soufflé and prevent it from flowing out. Thus, the dish will be juicy.

2. Wash the chicken fillet, dry it, cut it into arbitrary pieces and cook the minced meat in a blender.

3. Take a dry bowl and separate the egg white into it. Add the yolk to the minced chicken. Put the protein in the refrigerator for now.

4. When the oatmeal is standing, add it to the chicken. Salt and pepper to taste. Optionally, you can add natural spices and herbs. Mix the minced meat with the egg and oatmeal until smooth.

5. Take the chilled protein and beat it into a strong foam. Beat better with a mixer, it takes a long time to do it by hand. A well-beaten egg white will stay on the whisk and not fall off.

To whip up the protein faster, add a pinch of salt or a few drops of lemon juice to it.

6. Transfer the whipped protein to the minced meat and mix gently with a spoon. Try to keep it fluffy.

7. Take a baking dish. It is better that it be a silicone mold, it does not require greasing. If the form is different, pour a few drops of vegetable oil into it and spread the oil along the bottom and walls with a paper towel.

8. Put the future souffle into the mold and bake at a temperature of 180 degrees for 25-30 minutes.

9. Wait until the soufflé cools down a bit, take it out of the mold and you can eat it. Don't forget the vegetables for the meat!

Sugar-free cheesecakes

These are delicious cheesecakes. Banana and dried fruits give them sweetness. It is because of these sweet components that these muffins can be eaten in the morning (for breakfast or a second snack). As you can see, proper nutrition recipes can be sweet.

I also have a very good recipe for cottage cheese casseroles without sugar on my site. You can see it.

Ingredients:

low-fat cottage cheese - 180 gr.
ripe banana - 1 pc. (130 gr. pulp)
natural yogurt without sugar - 70 gr.
egg - 1 pc.
dried fruits (dried apricots, raisins, prunes) - 30 gr.
whole grain flour (or oatmeal) - 30 gr.
baking powder - 1/2 tsp
cinnamon - to taste

Cooking:

1. Mash the banana with a fork. Crack the egg into this puree and stir until smooth. If you want, you can knead the whole dough in a blender, it will be much faster.

2. Pour yogurt into this mass and stir.

3. Put the cottage cheese in the dough, knead it and mix everything thoroughly.

4. Dry ingredients are always mixed separately. Therefore, sift flour into a bowl, add baking powder and cinnamon to it. Mix. Pour the dry ingredients into the dough and knead it.

5. In the resulting mixture, put dried fruits, previously washed and cut into small pieces, stir.

6. Take molds, silicone is better, they do not need to be lubricated. Fill the molds with dough and bake in an oven preheated to 180 degrees for 40 minutes.

7. Check readiness with a toothpick - it should come out of the cake completely dry. Let the cupcakes cool and you can eat them.

I think these 10 cooking methods will make your life much easier. Because, having embarked on the path of losing weight or a healthy lifestyle, you have to constantly look for recipes for proper nutrition. In this article, I have collected at once several good, in my opinion, options that are both tasty and healthy.

Write comments, your opinion is important to me. Also ask your questions about recipes for proper nutrition, I will be happy to answer.

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Proper nutrition is the key to health. But how to eat right in the current high cost?

Is it possible to create an inexpensive healthy diet menu for weight loss for a month, a week, a day, and what foods are best for this?

Healthy and proper nutrition is not just a list of rules, but a way of life. This is the attitude of every person to the right food. How to improve yours?

Healthy eating rules:

Stick to the diet: eat 5 times a day and at regular intervals;
Reduce food portions to 300-400 g for main meals and 100-150 g for intermediate meals;
Do not overeat - food should satisfy hunger, and not burden the stomach;
The last meal - 3 hours before bedtime;
Keep a balanced diet - the ratio of fruits and vegetables to the rest of the food is 50 to 50;
The main way to cook food is to steam and boil food;
Increase the amount of drinking water consumed up to 2000 g per day;
Reduce fats and carbohydrates in your diet;
Avoid alcohol and fast food.

All the benefits of following these rules are to improve your health, activate your body and maintain a positive mood. If you are stressed, try to normalize your diet and the result will not be long in coming.

What to avoid in order to normalize your diet:

Constant snacking;
Dry food;
Reluctance to eat breakfast
Insufficient;
Eating unhealthy food.

Natural laziness and self-indulgence is the main problem of mankind. If you want to avoid this - start with proper nutrition!

Inexpensive products

The list of foods suitable for a healthy diet is quite extensive: fish, seafood, fruits, vegetables, whole grains and, as well as meat. In modern conditions it is difficult to get all the useful products. No problem! Cheap, cheerful and healthy to eat is quite real! Just use knowledge.

Vegetables

Among the useful cheap vegetables, there are several: cabbage, radish, carrots, and onions. Familiar, affordable and economical, and most importantly, healthy products.

Usefulness of vegetables:

Cabbage is the main source of vitamin C and calcium for the body;
contains beta-carotene and pectin, which positively affect the processes of digestion and rejuvenation;
Beetroot contains betaine (which makes it red), which helps and improves the functioning of the cardiovascular system;
- a storehouse of vitamins PP, A, B, B2, inulin and phytoncides responsible for the intestinal microflora and protection against cancer;
Radish contains a large number of potassium and phosphorus, vitamins B and PP, which normalizes the work of the nervous and cardiovascular systems.

A special niche is occupied by the use of peas and beans, which contain a large amount of animal-like protein, which provides a number of advantages: it is easily digestible and can replace meat for vegetarians.

Fish

Seafood and fish in a certain way is considered a luxury (just look at the prices), but there is also an inexpensive, very healthy option - herring. The main advantage of fish is the presence of polyunsaturated fatty acids, better known as.

Although herring does not belong to the red fish, which is famous for its omega-3 content, the amount of such fatty acids in it is no less. But there is one trick - the level of Omega-3 in artificially grown herring is very small, so be interested in the origin of the fish.

To replenish the reserves of calcium and phosphorus, sprat and other small fish that can be eaten with bones are suitable.

Meat and eggs

The main healthy type of meat is chicken. Raw chicken breast, phosphorus, chromium, magnesium and other beneficial trace elements. But the most remarkable is the quantity and quality of protein, the use of which regulates all processes in the human body.

A special group is meat by-products - liver, heart, kidneys - everything from the body of an animal except the meat itself. Such products contain the optimal proportions of minerals and vitamins for the organs of the body, because when they themselves were alive.

Dairy

Among the wide variety of dairy products, the most useful for a healthy diet are yogurt, kefir and cottage cheese, preferably fat-free.

Useful properties of dairy products:

Easily digestible;

Contain mycobacteria (up to 10 million per 100 g of product), which ensure the process of food digestion;

Low-calorie.

In order not to overload the body and supply enough energy, low-fat dairy products like yogurt come in very handy, and kefir promotes cell regeneration.

Bread, chocolate and other products

The list of useful cheap products can be supplemented with several items:

- contains almost all minerals and trace elements, and the calorie content of 100 g is an average of 170 kcal;

Whole grain products - pearl barley, buckwheat, oatmeal and millet;

(at least 70% cocoa) - an excellent stimulating and encouraging tool for a snack;

Rice is a great alternative and, however, choose only dark rice (the lighter the rice, the less useful);

How to make a menu for the week

Making a menu for a healthy diet throughout the week should be accompanied by a number of actions:

Choose only healthy foods and dishes;

Pay attention to their quantity in products;

Follow the rules of healthy eating.

The menu can turn out to be quite monotonous, but it will cover the losses and inconveniences incurred.

Menu schedule for each day

We offer a schedule of a ready-made inexpensive healthy food menu for every day of the week, on the basis of which you can cook your own meals and create a weight loss diet to your liking:

Monday

Breakfast- rice, vegetable salad from cabbage, tea;

Lunch- a glass of kefir;

Dinner- boiled herring, radish salad, dried fruit compote;

afternoon tea- apple;

Dinner- vegetable stew, boiled chicken breast, tea, rye bread.

Tuesday

Breakfast- buckwheat porridge, fat-free cottage cheese, coffee;

Lunch- banana;

Dinner-, in olive oil, tea;

afternoon tea- a glass of kefir;

Dinner- radish and cabbage salad, rice, yogurt.

Wednesday

Breakfast-, apple, yogurt;

Lunch- 100 g of cottage cheese;

Dinner- boiled herring, vegetable soup, tea;

afternoon tea- 50 g of walnuts;

Dinner- steamed chicken, coleslaw, dried fruit compote.

Thursday

Breakfast- scrambled eggs from 2 eggs, rye bread, fresh carrot juice or tea;

Lunch- banana;

Dinner- rice, stewed vegetables, water;

afternoon tea- 100 g low-fat cottage cheese;

Dinner –