To have good health and excellent well-being, you need to lead a healthy lifestyle. This fact is undeniable. What does the concept of “healthy lifestyle” include? Rejection of bad habits? Yes. Regular exercise? That's also correct. But another important link in this logical chain is proper nutrition. It is this concept that we will talk about in this article. From it the reader will be able to learn how to properly create a balanced menu and healthy recipes for all family members. The information presented will help you make your diet not only tasty, but also as beneficial as possible for the body.

Where to start with healthy eating?

Menu (recipes) for the week is the first step in switching to healthy food. It must be compiled for each week. The seven-day diet should include all the elements necessary for the normal functioning of the body. For convenience, keep a notebook where you can write down all the necessary information: daily diet, healthy food recipes, a list of necessary products and a table of their calorie content.

The right menu: what is it?

A tasty and healthy diet (recipes will be presented below) usually consists of five meals a day. During breakfast, the body should be saturated, which will provide energy for the entire working day. This could be a piece of gray bread with butter, porridge, tea with honey. Second breakfast (snack) is the time to take fresh fruit or vegetable salad. Lunch should be hearty, but not heavy. At this time of day you need to eat proteins, as well as a little fat and carbohydrates. The menu may include broth, or compote cutlets or unsweetened tea. In the afternoon (afternoon snack), it is recommended to take dairy products or fruits. Dinner should not overload the stomach with heavy food. At this time of day it is necessary to consume a small amount of vegetable fats, proteins, and carbohydrates. The diet may consist of boiled fish, steamed meat, and fruit compote. We will look at healthy food recipes for the week in more detail in the next part of the article.

Breakfast

Oatmeal porridge with dried fruits

Pour 100 g of oatmeal with two glasses of water and cook. Boil the preparation for about 10 minutes. Pre-soak a handful of different dried fruits (dried apricots, raisins, prunes) in hot water. Drain the liquid from them and add them to the porridge at the final stage of cooking. Cool the dish. Add a little honey to the treat before eating.

Buckwheat porridge with milk

Rinse half a glass of buckwheat and add 200 grams of water. Bring it to a boil, and then simmer under the lid closed for about 15 minutes. Next, pour 1 large glass of milk into the preparation. Boil the dish for another 5 minutes and turn off. Let the porridge brew. Add 1 small spoon of sugar and a piece of butter to it.

Omelette with vegetables

Peel onion, bell pepper, zucchini, tomato
and remove the seeds. Cut all vegetables into small pieces. Fry them in vegetable oil. First brown the onion, then add the zucchini and pepper. Add the tomato last. Simmer the preparation for about 10 minutes. Beat chicken eggs with salt and pour on top of vegetables. Fry the omelette over low heat on one side and then turn it over to the other. Sprinkle the finished dish with fresh parsley and dill.

Fish baked in tomato puree

Salt and lightly pepper the pieces of catfish, tilapia or cod. Heat vegetable oil in a frying pan and fry tomato slices in it. Place the tomatoes in a single layer in the oven dish and season with salt. Place fish pieces on top. Sprinkle them with chopped parsley. Place the remaining tomatoes on the fish. Brush the top with sour cream and sprinkle with grated hard cheese. Salt and pepper the dish. Place the mold in the oven, preheated to 180 degrees. Bake the fish for 40 minutes.

Pumpkin porridge with millet

Wash 200 g of millet and pour into a saucepan. Peel the pumpkin (300 g) and remove the seeds. Cut the vegetable pulp into small pieces and add to the millet. Pour 200 grams of hot water over the food, add salt and put on fire. After the dish boils, remove the foam from it and cover with a lid. Evaporate the water over low heat. Then pour hot milk into the pan. Cook the dish for another 10 minutes and turn off. Sprinkle the porridge with sugar before eating.

Cottage cheese casserole

Healthy food recipes must include dishes based on cottage cheese. We will learn from the description how to prepare a healthy and tasty casserole from it. In a bowl, mix fresh cottage cheese or curd mass (400 g) with semolina (2 large spoons) and sugar (3 large spoons). Add 1 egg to these products. Mix the mixture thoroughly. Spread the bottom of the pan with butter and sprinkle with breadcrumbs. Place the food mixture into it and smooth it out. Lubricate the workpiece with sour cream on top. Bake the casserole in the oven at 200 degrees for about 40 minutes.

Sandwiches with meat, vegetables and cottage cheese

Lightly toast the bread pieces in the toaster. In a bowl, mix (200 g) with sea salt. Place previously defrosted and boiled corn and green peas here. Chop the greens and pour into the curd and vegetable mixture. Cut boiled chicken and turkey meat into small slices. Mix all ingredients. Spread the pate onto the pieces of bread.

All these dishes fall under the "Healthy Eating" category. Breakfast, the recipes for which you have viewed, will be a tasty and healthy start to the day for both adult family members and children.

Second breakfast: vitamin snacks

In order for the body to function normally, it is necessary to replenish its energy reserves by consuming healthy foods at approximately 10 o'clock in the afternoon. What can serve as a snack during this time? Let's consider seven options for possible second breakfasts:

First course options

Lenten cabbage soup

700 g sauerkraut, 2 tbsp. l. Mix vegetable oil and 100 g of water in a cast iron pot. Place it in the oven and simmer for 2 hours at 130 degrees. Boil the mushrooms and strain. Fry the onions and carrots, and then add the champignons to them. Simmer the vegetables and mushrooms for a quarter of an hour and pour the mixture into the cast iron pot with the cabbage. Mix all ingredients and leave to brew. Boil mushroom broth. Place the vegetable stock into it. Salt and pepper the dish to taste. Cook the cabbage soup for another half hour over low heat. Sprinkle the dish with herbs.

Cream of mushroom soup

Fry the onion and champignon pieces in sunflower oil. Boil potatoes in chicken broth. Add mushrooms and onions to the soup. Cook the dish for 10-15 minutes. Drain off some of the liquid and grind the product mixture in a blender. Add more broth if necessary. Salt the soup to taste, sprinkle with herbs.

Vegetable soup

Looking for information on the topic "Healthy eating for children"? The first course recipes presented below will suit you perfectly. Soups prepared using them turn out not only tasty, but also beautiful, thanks to the colorful vegetables they contain.

Boil chicken broth. Place diced potatoes in it. Fry onions, bell peppers and carrots in oil. When the potatoes are cooked, add fresh green peas and vegetables from the pan to the soup. Bring the dish to a boil and turn off. Sprinkle the soup with herbs and salt to taste.

No healthy food recipes can do without such a valuable product as fish. We invite you to prepare delicious and healthy fish soup.

Boil 1 kg of washed, gutted fish of low-fat varieties (ruff, perch, burbot) until tender. Then remove it from the broth. Strain the liquid and put it on the fire again. Add potatoes, onions and carrots to it. When the vegetables boil, add a handful of washed millet. Boil the soup until done. Remove the fish from the bones and place in the broth. Boil the soup and turn it off. Serve the dish with herbs.

Borsch

Place beets, cut into strips, and potatoes into cubes into the boiling broth. Fry tomato dressing from onions, carrots and tomatoes in sunflower oil. When the vegetables in the pan are almost ready, add shredded cabbage to them. Cook the borscht for another 10 minutes. Finally, add the dressing and herbs. Serve the dish with sour cream.

Lentil soup

Place the washed and pre-soaked lentils into boiling water or broth. Cook it for about half an hour. Then add the potatoes to the pan. Separately fry the carrots and onions. When the potatoes are cooked, pour the vegetables from the pan into the broth. Boil the soup and remove from heat. Add salt, pepper and herbs to taste.

Cauliflower soup

Fry the onion in a deep cast iron skillet. Add cauliflower and half a glass of water to it. Simmer for a quarter of an hour. Next, add turmeric and add water if necessary. Simmer the dish for another 10 minutes. Next, grind the entire product mass with a blender.

Second courses

Healthy food recipes should consist of protein foods - meat or fish. This can be a piece of either boiled or steamed product. You can make blanks from it in the form of cutlets or meatballs. Meat should be of low-fat varieties: chicken, turkey, beef, rabbit. For fish, give preference to pike perch, pelengas, perch, and ruff.

Afternoon snack

In the afternoon, when dinner is still far away, you need to have a small snack. It may consist of the following products (one of them):

1. Kefir, yogurt.
2. Vegetable salad.
3. Citrus.
4. Fruit salad.
5. Dried fruits.
6. Bun.
7. Milkshake.

Healthy eating: dinner (recipes)

Seven options for a light, yet nutritious dinner are presented below.

Conclusion

The recipes presented in the article will help make your diet both healthy and tasty. These meal options are a sample weekly menu. You can change it at your discretion. The main thing is to adhere to the cooking technology and consume only And then you and all your household members will be healthy, energetic and cheerful.

We all think about our diet sooner or later: problems with weight, skin, and health in general force us to open our refrigerator and skeptically examine its contents. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, we are looking for our way to a healthy and beautiful body.

Meanwhile, healthy and proper nutrition is not a strict, exhausting diet, not a mockery of the body and not depriving it of its joys, it is just a series of rules, if followed, you can radically change yourself, acquire new useful habits, a beautiful figure and significantly prolong your life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem for modern people - we move less, consume large amounts of fatty foods, high-calorie sauces, and sweets. There are endless temptations everywhere, and manufacturers compete to see who will offer the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second resident of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount of excess weight. Diabetes, problems with the heart, gastrointestinal tract, and reproductive function are only a small part of the possible diseases that arise when the diet is not followed.

The good news is that in recent years, taking care of your body has begun to become fashionable: more and more calls to exercise are being made by the state and public organizations, organic and dietary products are appearing on store shelves, and advice on how to eat healthy is being disseminated in the press. .

The basics of healthy eating, or how to eat healthy

When creating a healthy eating menu, you should remember several general rules: firstly, you need to eat often and in small portions. It’s most convenient to get yourself a small plate that can hold a handful-sized portion. No need to be afraid of hunger! A healthy diet involves 5-6 meals per day. It is also good to accustom yourself to eat at the same time - this will stabilize the functioning of the stomach and will promote weight loss.

The second important rule is to remember about calories. There is no need to scrupulously calculate them throughout your life every time you eat; just watch your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie intake; you can find it out, for example, by using a special calculator that is easy to find on the Internet. For example, a 30-year-old woman weighing 70 kg with a height of 170 cm and little physical activity needs about 2000 kcal per day. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting down your diet - the body will simply slow down its metabolism, and such a diet does more harm than good.

Rule three - we maintain a balance between “income” and “expenses”, that is, the energy that is spent by the body on basic metabolism, work, sports, and calorie intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of which are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to consume. Approximate recommended values ​​are 60 g fat, 75 g protein, 250 g carbohydrates and 30 g fiber. The fourth rule is to drink water. Often we don’t want to eat, our body simply mistakes a lack of fluid for hunger and forces us to eat something that we really don’t need. One and a half or more liters of clean drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve the general condition of the body, and speed up the metabolic process.

And the fifth rule is to choose products wisely. Read labels, composition and calorie content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, and dyes from your diet. You must know what you eat, and then the path to beauty and health will become quick and enjoyable.

Healthy food

We will try to answer the age-old question “what to eat to lose weight?” The main thing when creating a menu for a healthy diet is maintaining a balance between expenses and consumed products.

So, you definitely need to include in your healthy diet every day:

• cereals, in the form of porridges and muesli, rich in slow carbohydrates, which will provide our body with energy;
• fresh vegetables (cabbage, carrots) provide the body with dietary fiber - cellulose;
• legumes are a rich source of vegetable protein, especially necessary for those who rarely or do not eat meat;
• nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of polyunsaturated fatty acids omega-6 and omega-3, microelements;
• fermented milk products: natural yoghurts (without added sugar), kefir, low-fat cottage cheese provide calcium and improve the functioning of the gastrointestinal tract;
• saltwater fish contains protein and essential omega-3 fatty acids;
• fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
• lean meat - chicken breast, rabbit, beef - a source of protein.

Healthy products should not contain preservatives, artificial colors, or palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem with excess weight, then you should give up sugar altogether, even if you have a sweet tooth and cannot live without a cup of sweet coffee in the morning - sweeteners will solve this problem. Don't be afraid of them; high-quality natural-based substitutes are harmless, contain virtually no calories and taste good.

Strictly prohibited!

We've decided on healthy foods, let's look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:

• Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, and, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, and preservatives.
• Deep fried food. French fries, chips, crackers and anything that is fried in large amounts of oil should be eliminated from the diet. Carcinogens, lack of nutrients and fat are not what a healthy body needs.
• Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetite-stimulating seasonings and a large amount of salt. What do we get as a result? A real calorie “bomb” that instantly turns into folds on the body and does not carry any nutritional value.
• Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing you to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavors, stabilizers and other harmful substances.
• Sausages, frankfurters and semi-finished meat products. There is hardly any need for any explanation at this point - just read the product label. And this is only official data! Remember that under the “pork, beef” items in the composition, skin, cartilage, and fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
• Energetic drinks. They contain a heavy dose of caffeine combined with sugar and high acidity, plus preservatives, dyes and many other components that should be avoided.
• Instant lunches. Noodles, mashed potatoes and similar mixtures, which just need to be poured with boiling water, contain large amounts of carbohydrates, salt, spices, flavor enhancers and other chemical additives instead of nutrients.
• Floury and sweet. Yes, yes, our favorite sweets are one of the most dangerous foods. The problem is not only the high calorie content: the combination of flour, sweet and fatty foods multiplies the harm several times and instantly affects the figure.
• Packaged juices. Vitamins and other beneficial substances almost completely disappear during processing. What benefit can there be from a concentrate diluted with water and flavored with a fair amount of sugar?
• Alcohol. Enough has already been said about its harm to the body, we will only note once again that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if the minimum doses are not observed, it slowly destroys the body, because ethanol is a cellular poison.

The transition to a balanced healthy diet will not be a burden if you follow simple recommendations.

First of all, don't starve yourself. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink a lot and choose healthy drinks. Chicory is good for weight loss - it suppresses hunger due to the large amount of fiber in its composition and has a beneficial effect on the body. Green tea is also beneficial, especially with ginger.

Diversify your diet! The more different healthy foods you consume, the more your body receives various microelements, vitamins, and amino acids.

If you really want something forbidden, eat it for breakfast. Of course, it’s better to give up unhealthy foods altogether, but at first it helps to think that sometimes you can still pamper yourself.

The fewer unnatural ingredients in food, the better. If you want to eat healthy foods, it’s better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

Creating a “Healthy Eating” Menu

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing it over 5-6 meals.

So, let's create a healthy food menu for every day:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

• oatmeal, muesli or grain bread;
• kefir, unsweetened yogurt or a piece of cheese.

Second meal– light snack between breakfast and lunch:

• any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
• 100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the largest meal of the day:

• 100 grams of buckwheat or brown rice, pasta made from durum flour. You can add carrots, onions, peppers to the dish;
• boiled chicken breast;
• A salad of fresh vegetables seasoned with yogurt, a small amount of soy sauce or flaxseed oil.

Afternoon snack, between lunch and dinner - another light meal:

• A small piece of fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

• 100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
• Salad made from cabbage, carrots and other fiber-rich vegetables.

And finally, a couple of hours before bed:

• A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, you can drink unlimited quantities of water, green tea and chicory drinks with natural extracts of rosehip, ginger or ginseng.

Serving sizes are indicated approximately and will depend on individual parameters - daily calorie intake, rate of weight loss and other individual factors. In any case, it is better to consult a nutritionist.

Is your schedule too busy? In the morning you don’t even have time to have breakfast, and in the evening you don’t have the energy to cook?

The main obstacle to healthy eating is the need to constantly cook. And the thought of spending time and energy cooking when you're already exhausted and exhausted makes you just head to the nearest McDonald's.

You don’t have enough time to prepare healthy and balanced meals and you decide not to look for the right quick food? But in vain, there are options for quick and healthy recipes .

Don't worry. If you have virtually no time and energy, these 16 recipes will show you how to cook quickly and healthy. After all, it takes so little time to prepare these dishes that it’s hard to believe that healthy food can be so quick to prepare.

For your convenience, we have divided the recipes into several categories: breakfast, lunch, dinner, salads and desserts

Breakfast

1. Oatmeal with banana and nuts

Oatmeal is incredibly good for your body, but who likes empty porridge?

There are many ways to add variety to your oatmeal using different fruits and nuts. So why bananas?

In addition to being delicious, bananas are high in fiber and rich in potassium. Potassium regulates sodium levels in the body, and also helps lower blood pressure and has a beneficial effect on the cardiovascular system.

By combining bananas with oatmeal and healthy fats from nuts, you get The perfect heart-healthy breakfast!

And it's so easy to prepare:

Heat oats with water (or almond milk for protein and calcium), then add chopped banana, coarsely ground nuts and a little cinnamon. Breakfast is ready. Bon appetit!

2. Omelette with broccoli and feta cheese

Eggs are a storehouse of nutrients. They contain a number of healthy vitamins and minerals, lots of protein and healthy omega-3 fatty acids. This is why eggs are a great way to start the day!

Making an omelette couldn't be easier - pour beaten eggs into the pan (from 1 to 3, depending on the number of ingredients you use, the size of the pan and your appetite), place the rest of the ingredients on top and pour the egg over them again so that the omelette envelops the entire dish.

Why broccoli? Same with oatmeal and banana because fiber is good for breakfast. Since eggs contain a lot of protein, this breakfast will keep you feeling full for a long time.

Broccoli is also rich in vitamins and minerals. It is important that your breakfast contains one or two foods (in this case, eggs and broccoli) rich in dietary fiber. If you feel too hungry in the morning, add a couple of whole grain toasts and a glass of almond milk to your omelet.

3. Greek Yogurt and Fruit Parfait

Greek yogurt contains more protein and less sugar than regular yogurt. Why not reap the benefits of Greek yogurt by adding fruit (for vitamins and fiber) and nuts (like walnuts or almonds, which contain healthy fats and even more fiber)?

But there is one secret ingredient in this dish, adding which you will simply create a “health bomb” - this flax-seed.

Research is still ongoing, but the results so far are promising: flaxseed reduces the risk of heart disease, diabetes and cancer. And it's all thanks to these little seeds!

Parfaits are not easy to make by eye, so here are some approximate measurements:

• ¾ – 1 cup Greek yogurt
• 2 cups chopped fruit (choose your favorite)
• 2 tablespoons walnuts and almonds (finely chopped)
• 1 tablespoon ground flaxseed
• (optional) honey

Mix these ingredients however you like. Below are just a few options:

• Mix! Why not just add all the ingredients into one cup, food container, mix thoroughly and enjoy the taste? Quick, simple, and by the middle of the parfait the parfait will still end up in the form of porridge, no matter how you initially served it.

• Stylish yogurt. A classic breakfast option where fruit, nuts and flaxseeds are piled on top of Greek yogurt. You can mix all the ingredients at any time.

• Lovely layers. If you have a little more time, you can try restaurant serving of the dish. In a glass tumbler or glass, add ¼ cup of yogurt, then some fruit, nuts and flaxseeds, then more yogurt and so on. Serving the dish this way will not only please your stomach, but will also satisfy your desire for beauty.

This dish is not only suitable for breakfast, but also for a light snack, depending on when you want to enjoy the light taste of yogurt and your favorite fruits.

4. Chocolate blueberry smoothie

Sometimes even quick-to-prepare dishes like oatmeal and parfaits take too much time. Do you have too many plans? And cooking breakfast isn't one of them?

That's when they come to the rescue smoothie

Throw all the ingredients into a blender, blend and drink, or bottle and take with you - ideal for busy people trying to live a healthy lifestyle. That's why we offer you three smoothie recipes.

The first recipe is a chocolate blueberry smoothie. You might be wondering, “How chocolate can be part of a healthy diet.” You just need to choose the right one:

• 1 ½ cups chocolate flavored almond milk
• 1 cup blueberries
• 1 chopped banana
• ¾ cup Greek yogurt

Just throw all the ingredients into the blender, blend for 30-60 seconds and you're done!

5. Banana Almond Smoothie

The second recipe is more spicy, with the addition of cinnamon. Greek yogurt, bananas and almond butter will help you forget about the feeling of hunger for a long time.

Ingredients:

• 1 banana
• 1 ½ cups almond milk
• 1 tablespoon almond oil
• ¾ cup Greek yogurt
• 1 teaspoon honey
• Pinch of cinnamon

A “pinch” of cinnamon means that you should experiment and choose the option that suits you. Start with a small pinch - the flavor of the crust may be stronger than you think - then add more if needed.

Cinnamon speeds up metabolism, and almonds contain protein, fiber, vitamins and minerals. That's why the combination of these ingredients is great for starting the day right!

6. Green smoothie “Tropical Breeze”

Sometimes you want to start the day with something exotic, with light citrus notes. Then this recipe comes to the rescue.

Ingredients:

• 1 ½ cups almond milk
• ¾ cup Greek yogurt
• 1 cup berries (blueberries, strawberries, raspberries - all together or individually)
• ½ sliced ​​banana
• 1 cup fruit (pineapple, mango and tangerines)
• 1-2 cups greens (Romaine lettuce, spinach, kale)

This smoothie is just overloaded. vitamins, minerals, fiber and protein. Blueberries are rich in antioxidants (good for the heart), raspberries contain more fiber than any fruit, and all berries contain very little sugar.

Mango and tangerine add a slight citrus flavor to the smoothie, and they also contain a large amount of vitamin C (good for immunity) and prevent the occurrence of cancer tumors.

Pineapples are the only source of bromelain, an enzyme believed to reduce inflammation and relieve joint pain and arthritis.

But that is not all!

Cabbage is known as a “superfood” due to its huge amount of beneficial substances.

You may have noticed that all three recipes call for Greek yogurt and bananas. This is because bananas are high in potassium and fiber, while Greek yogurt is a source of protein and low in sugar.

And we can't help but mention the texture.

The name “smoothie” comes from the English smooth – homogeneous, soft. It is in order to achieve this texture that Greek yogurt (or regular yogurt) and bananas are used.

The main thing is to determine the texture that you like. If you think your smoothie is too thick, add less bananas and yogurt next time. If it's the opposite, add more bananas and yogurt.

By choosing the ideal combination for yourself, you can easily and quickly prepare delicious and healthy smoothies that will definitely suit you more than ready-made options in a cafe.

Simple and healthy recipes for lunch

7. Sandwich

Sandwich is one of the main dishes for those who prefer a quick lunch. All you have to do is add your favorite ingredients between two pieces of bread and your lunch is ready. But try using whole grain bread, your favorite meat and cheese and then you will get a healthy sandwich that will not harm your figure and health.

We offer you one of the interesting options. You will need the following ingredients:

• can of tuna
• ½ cup cherry tomatoes (cut in half)
• ¼ cup chopped olives
• 1 tablespoon olive oil
• Whole grain baguette
• Spinach leaves (as many as you like)

Start by combining the tuna, tomatoes, olives and olive oil. Cut the baguette in half and place the mixture inside, adding spinach leaves on top.

Tuna is rich in protein and omega-3 fatty acids (which improve hair, skin and even heart health). Tomatoes contain vitamin A and C, as well as antioxidants that have a beneficial effect on the cardiovascular system.

Olives are a great source of iron and fiber, and olive oil is rich in healthy fats.

As a result, you get a small but very satisfying sandwich that will last you until dinner.

8. Turkey roll with Provolone cheese

Roll is an increasingly popular alternative to sandwiches:

• Place thinly sliced ​​turkey on thin pita bread or tortilla, then cheese
• Add some vegetables (kale, spinach, sun-dried tomatoes and olives)
• Top it all off with a few slices of avocado.
• Roll all the ingredients into a fairly tight roll.

Turkey is a source of protein and healthy fats. Pair with healthy vegetables and avocado (a fruit that contains a surprising amount of healthy fat and over 20 different vitamins and minerals!) for a healthy, low-calorie lunch.

9. Mango quesadilla

Yes, this is another variation on the sandwich theme. But the more varied your diet, the less bored you will be with proper nutrition.

We are used to fruit for breakfast. But it is important that the body receives vitamins and minerals throughout the day. So why not add fruit to your lunch sandwich?

Preparation does not require much effort and time:

• Take a whole grain tortilla
• Cut half (or a whole mango if the tortilla is large) into medium-sized slices and place on the tortilla.
• Add 2 slices turkey or ½ cup sliced ​​roast chicken
• Top with ¼ cup shredded cheese and 1 tablespoon chopped green onion
• Fold the tortilla in half and fry on both sides until the cheese is melted
• Cut into slices

As stated earlier, it is important that the body gets enough vitamin C. Vitamin C is water soluble.

This means that the body cannot accumulate Vitamin C, everything that cannot be used here and now, is immediately eliminated from the body.

Sure, you can start your morning with 500% of your recommended daily intake of vitamin C, but your body won't use half that much.

This is why it is important to have foods containing vitamin C in your diet throughout the day. Mango is great for this. In addition, quesadillas are very tasty and filling.

Healthy salads for a healthy diet

10. Chicken curry salad

It's time to move on to salads, which can be either a snack or a full meal, depending on your appetite and the chosen portion.

The salad contains many healthy vegetables, but do not forget that in addition to greens, you should add a little protein and spices to the salad. Try the following recipe:

• Mix 2 tablespoons Greek yogurt with ¼ tablespoon curry powder
• Add ½ cup fried chicken (diced) and stir
• Add ⅛ cup finely chopped red onion, ¼ halved grapes and a tablespoon of parsley, and stir again
• Spread the mixture onto lettuce leaves

Curry and parsley will add spice to the salad. A combination of Greek yogurt, chicken, vegetables and grapes will help you gain all the nutrients your body needs.

11. Avocado salad

If you want to add a little Spain to your dish, then this recipe is for you:

• Heat a tablespoon of olive oil in a medium frying pan over medium heat.
• Add a finely chopped onion, 2 cloves garlic (finely chopped or use a garlic press), ½ teaspoon cumin, ½ teaspoon sea salt and ¼ teaspoon black pepper.
• Stir for 3-5 minutes until the onion is soft
• Add 800 grams of beans and ¼ cup of water. Stir continuously for 2-3 minutes
• Place the mixture on a plate with the romaine lettuce. Top with avocado slices and 1 cup salsa.
• Serve with whole grain tortillas, if desired.

Beans are an excellent source of protein and fiber and keep you feeling full for a long time. Plus, garlic contains an incredible amount of beneficial substances, so as long as it doesn't ruin the taste, it's worth adding to many dishes.

Despite the fact that this salad takes a little more time to prepare, it remains tasty for quite a long time and does not become soggy. So it can be prepared in advance and portioned into containers.

What to cook for dinner quickly, tasty and healthy

12. Frittata with potatoes and spinach

Eggs, in all their variations, of which there are many, are a breakfast staple, but why not make them into dinner.

All dinner recipes require some cooking time. But don't worry, you can always prepare these meals in advance and then simply reheat them.

Frittata is a very filling dish. Plus, it's enough for several people, so if you're cooking just for yourself, you'll get a dish that's enough for two or three meals:

• Preheat oven to 200 degrees Celsius
• Heat two tablespoons olive oil in a large ovenproof skillet over medium heat. Add 2 sliced ​​potatoes and one finely chopped onion. Cook for 12-15 minutes
• In a large bowl, whisk together 9 (yes, nine) eggs, ½ teaspoon sea salt, ¼ teaspoon black pepper, 300 grams chopped spinach, 100 grams cheese (optional) and 100 grams shredded turkey.
• Pour the resulting mixture into the pan, stir and place in the oven for 12-14 minutes until cooked

Then cut the finished frittata into slices, like a pizza. Bon appetit!

13. Asian-style pork with broccoli in a slow cooker

This dish will take several hours to prepare. Why did it end up on the list of “quick” dishes?

It's simple: dishes that take a long time to prepare can usually be stored for a long time.

This means you can prepare several dishes in advance. Planning is one of the important skills for those who strive for proper and healthy nutrition.

Pork is high in B vitamins and surprisingly low in fat, putting it on par with established healthy foods like chicken breast and salmon.

• In a slow cooker, combine ⅓ cup soy sauce, two tablespoons cornstarch, two tablespoons finely chopped ginger root, two cloves garlic, one teaspoon sesame oil, ¼ teaspoon ground cloves and ¾ cup water.
• Add 1 kilogram of chopped pork. Cover and cook for 7-8 (on high 5-6) hours until the pork is very tender.
• Prepare 200 grams of noodles (see recipe on package). Add 400 grams of broccoli in the last 2 minutes of cooking the noodles
• Separate the cooked pork into fibers using two forks. Add a tablespoon of rice vinegar and stir. Serve with noodles and broccoli.

As a result, you get several servings that can be divided into containers and stored in the refrigerator.

14. Salmon in honey-soy sauce

Salmon and other fish are a storehouse of protein and omega-3 fats, so they are essential to add to your diet. This recipe is extremely simple and won’t take you much time:

• Mix ½ tablespoon honey and ½ tablespoon soy sauce
• Season the salmon fillets with sea salt and black pepper. Fry for 5 minutes
• Pour over the prepared honey and soy sauce sauce and fry for another 2-5 minutes.

For a side dish, prepare borax rice or quinoa (tip - add a couple of drops of lemon to the fish).

Healthy dessert recipes

15. Chocolate covered banana slices

Both dessert recipes require little time or effort to prepare, thanks to the method of dipping the fruit into something that will make it even sweeter and more delicious.

Start by cutting the banana into small slices. Next, take two tablespoons of dark chocolate and microwave until melted (usually about a minute).

Dip banana slices into chocolate and the dessert is ready. You can eat it right away or put it in the refrigerator to let the chocolate harden.

16. Strawberries in frozen yogurt

If you are not a fan of chocolate or bananas, then the following recipe is suitable for you (besides, this dessert is alsorich in protein).

All you need is two cups of strawberries (cut in half), a cup of vanilla Greek yogurt and wax paper.

Using a fork, dip each berry into the yogurt, then place them flat on wax paper. Place the resulting berries in the freezer for thirty minutes.

Place the berries on a nice plate. You can take the berries with your hands or use a fork.

We hope you enjoy it as much as we do!

The main difficulty in switching to a healthy diet in our time is the countless amount of conflicting information. Correcting your diet will undoubtedly affect your appearance, and in addition will also prevent the development of many chronic diseases and disorders in the body. Get ready to shine! The key aspects are the consumption of natural, unprocessed foods and fresh vegetables and fruits.

Steps

Eat fruit

Fresh fruit is delicious on its own, but can also be added to larger meals to add variety to your diet.

Choose fresh, seasonal fruits that grow locally. In the spring, lean on citrus fruits, in the summer - on berries, and in the fall - on apples and pumpkins. The fresher the fruit, the tastier and more valuable it is.

Don't eat fruits with sugar. There are other, healthier ways to enhance the flavor of fruits. For example, baked apples pair well with frozen yogurt, cinnamon, walnuts and dried cranberries, and strawberries pair well with balsamic vinegar.

Don't forget about juices and dried fruits. Fruit juices and dried fruits can be an excellent addition to your diet, the main thing is not to overdo it. Bake chicken with prunes to enrich the dish with fiber, and add a little orange juice to salads - it will give them a zest.

Replace fatty ingredients with fruit puree when baking. Applesauce is a good alternative to vegetable oil when making muffins and breads. You'll need to figure out how much butter to substitute for the puree, but it's worth it - the baked goods will have a nice texture, and you won't have to wash your hands of grease after each slice.

Cook your vegetables

One of the most valuable skills in cooking is the ability to cook vegetables so that they are tasty and do not lose their nutritional value. No one wants to eat tasteless, overcooked vegetables!

Choose whole grains

Previously, a large selection of cereals could only be found in specialized health food stores, but now they are easy to find in almost any supermarket.

Eat healthy proteins in the right proportions

Meat dishes are the main decoration of the table in many families. Eating healthy proteins in the right amounts will help you get all the important nutrients without compromising your health.

Eat healthy dairy products

Calcium and vitamin D are valuable nutrients, but many dairy products also contain unhealthy amounts of fat. Eating low-fat dairy products will help you enjoy all the benefits and avoid the downsides.

1. Each of us needs to sweeten our lives from time to time. Don't be afraid to indulge in sweet desserts occasionally, especially if there's a reason for it. Make a red velvet cake for a holiday or bake cookies for a party. The main thing is not to put sweets in your mouth all day long and do not overeat sweets more than once every few weeks.
2. If you want your children to eat healthy, teach them to cook. Research by the School Food Trust has shown that children who begin learning the basics of cooking between the ages of 4 and 8 later make smarter food choices than others their age.

Warnings

• Fad diets are not healthy eating. You should not follow popular nutrition systems like low-carb diets. Instead, cook with whole grains and avoid processed foods.

A healthy lifestyle allows people to live long and disease-free. Healthy nutrition is the basis for good human health. Recipes for preparing healthy dishes are not difficult, because... All the ingredients can be bought at your nearest store and you can prepare a tasty and healthy dish in a few minutes. Below in the article you will learn basic recommendations and tips for a balanced diet, and recipes for every day.

1. When eating, do not rush, eat at an average pace, or preferably slowly.
2. Don’t grab food on the run, but sit at the table and eat in peace.
3. You don’t need to fill your stomach so full at one time that you can’t get up from the table. Know when to stop, don’t stretch your stomach, get up from the table with a slight feeling of hunger.
4. Every day your menu should include vegetables (cucumbers, tomatoes, radishes, onions), herbs, etc. They contain fiber, and it has a beneficial effect on the digestive tract.
5. Do not cook a lot at one time, because... you will have to put food in the refrigerator for tomorrow. Fresh food is healthier for the body; it contains more vitamins and other nutrients.
6. Don't stuff your mouth full and don't swallow large pieces of food. Help your stomach, it will thank you for it. Healthy eating involves swallowing food in small amounts.
7. If you suddenly drink water during or after meals, you will dilute the gastric juice, and this is bad. Drink 15-20 minutes before meals, 1 glass of water 200 ml.
8. Healthy eating says that the main part of the daily menu must be eaten before lunch. In the evening or after 6 pm, try to eat foods rich in protein and fiber.
9. Try not to fuss at the table, but to be in a calm, measured state.
10. Sometimes the feeling of hunger is confused with thirst. First, we went into the kitchen or office and drank 150-200 ml of water. After 20 minutes, if you still feel hungry, then feel free to eat healthy food.
11. Give preference to natural products rather than any chemicals. Take care of yourself and your loved ones. Healthy eating every day is your choice.

Follow the principles of healthy eating every day, and you will notice improvements within 5-10 days. You will feel light, have a lot of energy, have a great figure and good mood.

Healthy and balanced menu for the week

Healthy eating means tasty and healthy. 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). Buckwheat with steamed 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, low-fat cottage cheese with sour cream 5-10% fat.

Wednesday:

Breakfast: potatoes with mushrooms and lean meat, compote.

Lunch: Borscht 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: Rolled oats porridge, 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: Vegetable and herb salad, steamed fish, tea.

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

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

The best recipes for healthy dishes

Recipe No. 1: Light vegetable soup

• Potatoes – 260 grams.
• Carrots – 2 small pieces.
• Cauliflower – 260 grams.
• Peas (canned) – 110 grams.
• Onions (onion) – 1-2 pieces, to taste.
• Greens, salt, pepper - to taste

Recipe:

1. First you need to start preparing the vegetables. Peel the potatoes and cut them into nice cubes. Wash and peel the carrots, then cut into cool slices or chop them. You can disassemble the cabbage into inflorescences. Peel one or two onions.
2. Place the water and wait until it boils. Place chopped vegetables in water (potatoes, carrots, cabbage). Add salt to taste and optional pepper (optional). Place the whole onion in the water; when the soup is cooked, you will need to remove them from the pan. Add green peas to the soup after removing the onion.
3. Almost ready, ready to serve. Chop the dill and parsley and crumble into the soup for beauty.

Recipe No. 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 (or meat) broth - 150 grams, nutmeg, hard cheese, ground black pepper, flour, milk, low-fat cream, 2 egg yolks.

Recipe:

1. The head of cauliflower must be washed, disassembled into inflorescences and boiled a little until half cooked.
2. Add the following ingredients to the cabbage broth: broth, milk, cream, then pepper, salt, add nutmeg, add 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 water bath.
3. Take a baking dish and grease it well with butter (do not overdo it). Place boiled chicken fillet there and cut into cubes, cauliflower, broccoli, cut carrots into slices for beauty, and add salt to taste.
4. Pour the sauce over the whole thing and sprinkle cheese on top.
5. The final part. Place the pan in the oven for about 15 minutes and bake until nicely golden brown.

Recipe No. 3: Rice and sardine 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:

1. Cut the cucumber into cubes.
2. Divide the sardine into pieces and mix with boiled rice.
3. Nicely and finely chop the green onions and parsley.
4. Now you need to mix everything together: fish with rice, corn, peas, herbs.
5. Cut the cherry tomatoes into quarters and garnish the salad.
6. Bon appetit

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