Proper nutrition. PP recipes for proper nutrition for every day

Cooked vegetables are a great way to lose weight

Proper nutrition is the system of food intake that keeps the body alive and healthy. PP contains all the nutrients necessary for the body to function. Proper nutrition is a food that provides the body with all the necessary substances and contains sufficient amounts of proteins, fats, carbohydrates, vitamins and trace elements.

Proper nutrition

Our health depends on what we eat. Food gives us energy and affects our mood. Therefore, one of the most important conditions for a healthy lifestyle is proper nutrition.

People should think about PP:

  • Those who want to lose weight;
  • Those who follow a healthy lifestyle;
  • Athletes;
  • For preventive purposes;
  • Dieters.
An overweight woman who measures her waist

Most often, those who want to lose weight switch to PP.

In many cases, being overweight is the result of poor nutrition, eating disorders, high-calorie diets, and low levels of physical activity.

And being overweight is not only a matter of beauty, but also of health.

Basic rules of PP

If you want to take care of your health and decide to switch to PP, the first step is to eliminate "harmful" foods from your diet:

  • Sugar and products containing it;
  • White flour bakery products;
  • Sausage;
  • Semi-finished meat products;
  • Fast food (chips, hamburgers, french fries);
  • Sparkling water;
  • Ketchup;
  • Mayonnaise;
  • Alcoholic beverages.

All of these foods are of no benefit to the body, they are high in calories and stored quickly.

An important condition is to maintain the water regime. Drink at least 1, 5-2 liters of clean water per day. It is very realistic to drink this amount of water throughout the day. Drink a glass in the morning before breakfast, half an hour before meals, a glass after physical exertion.

Water is involved in the breakdown of fats and biochemical processes in the body, suppresses appetite, and a person eats much less. It is very effective in weight loss, while its energy value is 0.

Choosing drinking water in the store to maintain the water regime

The most difficult, but most important, is to set a diet and calculate the amount of protein, fat and carbohydrates you get.

Approximate diet:

  • Breakfast - 7. 00
  • 2 breakfast - 10. 00
  • Lunch - 13. 00
  • Lunch - 16. 00
  • Dinner - 19. 00

Snack - 21. 00. For this kefir, low-fat cottage cheese is suitable.

Time is calculated based on whether you get up at 6. 00 and go to bed at 22. 00. If you get up later and go to sleep, adjust the time accordingly.

The main condition of PN is a small meal every 3 hours. There should not be many breaks between meals, do not skip breakfast and dinner, and do not eat nutritious food. All this slows down the metabolism and leads to disorders.

Proper nutrition speeds up the metabolism, promotes weight loss, and replenishes the body with nutrients and energy. You will always stop feeling hungry.

To lose weight and maintain the results obtained, you need to understand that PP is not a short-term phase of weight loss, it should become a part of your life.

The young girl eats healthy vegetables and fruits

Your diet should be basedLow glycemic index carbohydrates:

  • Cereals;
  • Wheat pasta;
  • Brown rice;
  • Vegetables;
  • Fruits;
  • Legumes;
  • Rye or whole grain bread.

Carbohydrates with a high glycemic index should be minimized. These include:

  • Sweets;
  • White confectionery;
  • Honey;
  • Some types of sweet fruits;
  • Soft wheat pasta;
  • White rice;
  • Dried fruits.

Eliminate fried foods from your diet. It raises cholesterol and is often the cause of excess weight because it is fatty and nutritious. It is best to cook, bake or bake in the oven.

Broccoli and cottage cheese for a healthy diet for weight loss

When cooking vegetables and cereals, fiber is broken down, in other words, it helps to lose weight. In addition, fiber helps to quickly saturate and process food. Therefore, preference should be given to raw vegetables.

Proper nutrition

Proper nutrition is nutrition that promotes growth, normal development and lifestyle, and improves health and disease prevention.

Proper nutrition, along with regular exercise, reduces the risk of chronic diseases such as obesity, high blood pressure, diabetes, cardiovascular disease and cancer.

Adherence to the principles of proper nutrition is, first and foremost, necessary for good health.

Basic principles of proper nutrition:

  • Proper nutrition. You should eat at least 5 times a day. This is breakfast, 2-breakfast, lunch, afternoon tea, dinner. 2, 5 - 3 hours should elapse between meals;
  • The diet should be varied and include more vegetables and fruits;
  • Pay attention to calorie content;
  • Eliminate unhealthy foods from your diet and replace them with healthy ones;
  • Choose foods that contain natural ingredients;
  • Give preference to unprocessed foods. Eat more unripe fruits;
  • Maintain a drinking regimen;
  • Snack between meals. Eat foods that reduce hunger - bread, cheese, fruits;
  • Eat less salt. It retains water in the body and puts stress on the kidneys.

Proper nutrition menu for the week

The girl prepares a vegetable salad for proper nutrition

Monday

  • Breakfast- Oatmeal, green tea with berries and fruits;
  • 2 breakfasts- An Apple;
  • The dinner- rice, boiled fish, vegetable salad, compote;
  • Lunch- steamed vegetables, chicken breast;
  • The dinner- low-fat cottage cheese, green tea.

Tuesday

  • Breakfast- Oats with fruit, pumpkin seeds, tea or compote;
  • 2 breakfasts- Cheese with a teaspoon of honey;
  • The dinner- Chicken broth, vegetable salad, green tea;
  • Lunch- fruits;
  • The dinner- Boiled chicken fillet with fresh tomatoes.

Wednesday

  • Breakfast- Oatmeal with fruit, tea or compote;
  • 2 breakfasts- 2 oranges;
  • The dinner- Chicken breast, boiled vegetables, green tea or compote;
  • Lunch- cottage cheese, tea;
  • The dinner- low-fat cottage cheese, compote.

Thursday

  • Breakfast- Rolled oats in milk with fruits and tea;
  • 2 breakfasts- natural yogurt;
  • The dinner- Potato and fish soup;
  • Lunch- Fresh vegetable salad with sour cream;
  • The dinner- Chicken breast, fresh cucumber, tea.
Chicken breast with fresh cucumbers and tomatoes for a healthy diet menu

Friday

  • Breakfast- Boiled potatoes, eggs, fresh cucumbers;
  • 2 breakfasts- kiwi, tea without sugar;
  • The dinner- Soup with rice and mushrooms, hard cheese;
  • Lunch- Cheese and fruit casserole;
  • The dinner- boiled fish, algae, compote.

Saturday

  • Breakfast- fried eggs, tea without sugar;
  • 2 breakfasts- apples, kefir;
  • The dinner- boiled fish, rice, compote;
  • Lunch- shrimp, fresh vegetables;
  • The dinner- low-fat cottage cheese.

Sunday

  • Breakfast- Oatmeal with raisins, tea;
  • 2 breakfasts- bananas, oranges;
  • The dinner- Boiled chicken and vegetable casserole, tea;
  • Lunch- Boiled shrimp, fresh tomatoes;
  • The dinner- Steamed fish cakes, brown rice, fresh vegetables, compote.

The diet should include vegetables, cauliflower and broccoli, which are rich in vitamin C and trace elements. For those who do not like boiled vegetables, the pan is ideal.

It is better to cook it in porridge with milk. This improves the absorption of proteins in the grain. Drinking cereals in the morning normalizes digestion. It is good to add red fish dishes to the menu, it is a source of polyunsaturated fatty acids. Desserts made from cheese and fruits saturate the body with calcium and vitamin C.

Steamed salmon steak with vegetables in your diet for weight loss

Fruits should be added to the dish. It is better to use no more than 7 grams of salt per day.

Proper nutrition is a menu for every day

Approximate list of dishes:

  • Breakfast:oats with apples and cinnamon; omelet or kefir smoothie with beans, cottage cheese with cinnamon, banana;
  • The dinner: boiled chicken, buckwheat, vegetable salad; cabbage with sesame seeds and beans; chicken cooked with pumpkin seeds and vegetables;
  • The dinner: salad with cabbage and carrots, chicken; fish cooked with vegetables; cottage cheese and kefir with pumpkin seeds.

Apples, bananas, vegetable salads, apple salads, carrot salad with honey, fried eggs with bread are suitable as dishes.

PP recipes

There are many recipes for proper nutrition, we offer the most popular:

Chicken cutlets

Chicken cutlets in the diet for weight loss

We need:

  • 250 g of chicken fillet;
  • An egg;
  • 30 g of green beans;
  • 30 g of onions;
  • Dried garlic and paprika;
  • Depending on the taste of salt and pepper.

Make minced chicken, add eggs, chopped beans and onions and make cutlets. Fry on both sides until cooked through.

Syrniki

You will need them to prepare them:

  • Cheese 0, 5 kg;
  • 3 eggs;
  • 120 g of flour;
  • 60 g of sugar;
  • 8 g vanilla.

For milk sauce:

  • 250 ml of milk;
  • 1 tbsp. l. Sahara;
  • 60 g butter.

The cheesecakes are not fried in a pan, but baked in a milk sauce. It is better to sprinkle with milk sauce and eat hot.

Ripe pumpkin

we will take:

  • 1, 5 kg of pumpkins;
  • Pepper mixture;
  • Salt - to taste;
  • Olive oil;
  • Provencal herbs.
Pieces of cooked pumpkin for proper nutrition

Peel a squash, grate it and slice it. Stir in oil, salt, Provencal herbs and pepper. Add to the pumpkin bowl and stir. Lemon juice and garlic can be added.

Put the film on the pallet and put the pumpkin on it. Bake in the oven preheated to 200 degrees until tender.

Baked eggplant with cheese

We need:

  • 4 small eggplants;
  • 100 g of hard cheese;
  • 1 egg;
  • 200 g of cottage cheese;
  • Parsley vegetables;
  • Garlic, salt and pepper - to taste.

Before cooking, eggplants should be soaked in salted water for 15 minutes to remove bitterness. Cut in half, using a spoon, remove the mass.

For the filling, add salt, pepper, chopped garlic, eggs, eggplant pulp and finely chopped parsley to the cheese. We fill the eggplant with this mass. Sprinkle with grated cheese. Bake in the oven preheated to 200 degrees until tender.

Zucchini stuffed with vegetables and chicken

Stuffed zucchini is a great option for a healthy diet

You will need them to prepare them:

  • Chicken fillet;
  • 1 carrot;
  • 2 - 3 zucchini;
  • Lamp;
  • 1 bell pepper;
  • 100 g of grated cheese;
  • 2 tablespoons. l. tomato paste;
  • 150 ml of sour cream;
  • A lot of green;
  • A glass of water;
  • Olive oil;
  • Depending on the taste of salt and pepper.

Cut the pumpkin to a height of 10 cm, leave the bottom, remove the pulp. Boil the resulting "cups" for 10 minutes, drain the water. Fry the chopped onion until golden brown. Fry the chicken in another pan until golden brown.

Adjust the pulp of pepper, carrot, zucchini according to the capacity of your "cups". You can make cutlets from the remaining zucchini pulp. Add onion and fry for 5 minutes. Then add the tomato paste and water and cook under the lid for 7 minutes. Then we add the chicken. Add salt, pepper and herbs.

Fill the cups with the mixture, sprinkle with grated cheese and place in a baking dish. Add the tomato paste to the cream, mix well and pour into a baking dish so that the mixture does not fall into the cups.

Bake in the oven at 180 degrees until the cheese is melted.

Vegetables are sweet

You will need it to prepare it:

  • 0. 5 kg of daikon radish;
  • 0, 3 kg of carrots;
  • 3 celery stalks.

For the marinade:

  • 0, 5 liters of water;
  • 2 tablespoons. l. Sahara;
  • Rice vinegar;
  • Salt, dry chili, mustard seeds to taste.
The menu includes carrots, celery and daikon healthy snacks

A sweet snack made from the above vegetables is marinated in rice vinegar for several hours. It can be served instead of salad or with meat and fish dishes.

Cheese pot

We need:

  • Cheese 0, 5 kg;
  • Half a glass of semolina;
  • ⅔ a glass of sugar;
  • A glass of kefir;
  • 5 eggs;
  • Vanillin;
  • 1 teaspoon baking powder.

Pour kefir and semolina and give to the swelling for 20 minutes. Stir in the yolks, cottage cheese, vanilla, and baking powder. Beat the whites, add the sugar and continue beating until foamy. Add yoghurt with manna to the cheese and mix. Gently add the egg whites and mix again.

Lubricate the multicooker with oil and spread the resulting mass. We cook, cool, and then remove the pot.

Cottage cheese pie with chocolate chip cookies

Cottage cheese is a delicious food that is good for weight loss

We need:

  • 2, 5 tablespoons. l. cocoa;
  • 200 g of baked cookies;
  • 150 g butter.

To fill:

  • Cheese 0, 5 kg;
  • A glass of sour cream;
  • 2 eggs;
  • 150 g of sugar;
  • 15 g of vanilla sugar;
  • 4 tablespoons. l. starch;
  • Chocolate chip cookies.

Combine the cookies with the cocoa and grind in a blender. Add oil and mix well.

Place the parchment paper on the bottom of the pan. We lay the base of the pie, make a "basket" for filling. Add the yolks, starch, sour cream, cottage cheese, sugar and vanilla and mix until smooth. Beat the whites until foamy and add to the curd mass. Stir gently. Put half of the cottage cheese in the bottom of the pie. We put cookies in it. Cover with the remaining cheese mass and bake in a slow oven until cooked through. Cool, take out of the pan and serve with tea!

Fried potato soup

You will need 1, 5 liters of broth:

  • Carrots;
  • Lamp;
  • 3 potatoes;
  • 1 tbsp. l. dried parsley or celery.

For the cutlet:

  • 0, 3 kg of flooring;
  • Salt, pepper, spices, garlic - to taste.
Puree soup with cutlets for lunch on the menu

Puree soup is much tastier than regular cutlet soup.

We cook the usual soup: cut the potatoes into cubes or strips and put them in boiling water. After 5 minutes, add the celery or parsley.

Fry the chopped carrots in vegetable oil and add the finely chopped onion. Boil for 5 minutes and add spices - paprika, coriander, whatever you want. Add oil to the soup. We make balls from minced meat and dip them in soup. Cook until cooked through. Then, remove the cutlet from the soup and beat in a blender until pureed. Pour into bowls, add cutlets and sprinkle with herbs.

Cooked beets

We need:

  • 3 medium beets;
  • 1 teaspoon;
  • 2 tablespoons. l. lemon juice;
  • 1 teaspoon of mustard;
  • Depending on the taste of salt and pepper.

Beat the cooked beets and all other ingredients in a blender until pureed. It can be served with any side dish as a sauce or salad. You can just spread it on bread.

Greek salad

To prepare it you will need:

  • 4 large tomatoes or 20 cherry tomatoes;
  • 3 medium cucumbers;
  • 200 g of feta cheese or tofu;
  • 5 tablespoons. l. olive oil;
  • 2 bell peppers;
  • 150 g of olive oil
  • Green onions;
  • 2 tablespoons. l. lemon juice;
  • Depending on the taste of salt and pepper.
Greek salad for proper nutrition

Divide the onion into thin rings. Divide the cherry tomatoes in half, and if the tomatoes are large, cut them into cubes. Also, cut the cucumber and pepper into cubes. Add olives, grated cheese, olive oil and lemon juice. Salt, pepper, mix. A light and hearty salad is ready.

Bavarian salad

We need:

  • 2 small fresh cucumbers;
  • 3 eggs;
  • 200 g of smoked sausage;
  • Salt, pepper, garlic, herbs - to taste;
  • Mayonnaise.

Beat eggs with salt and pepper. Grease the pan with vegetable oil and bake a few thin pancakes. Cut pancakes, sausages and cucumbers into strips. Mix all ingredients, add chopped garlic, chopped herbs and mayonnaise. The salad is ready.

Bon appetit!