A healthy lifestyle is gaining popularity. Sooner or later every person thinks about that and he should reconsider his lifestyle. Aspiration is very laudable, but often came to nothing lead. This is not surprising - it is very hard to drastically change all your habits. Therefore, in order to succeed, you must act in a planned and thought out. Start small - Review your diet, give up certain foods. Many believe that good nutrition - it is very difficult and boring. However, it is not - proper nutrition, recipes are listed below, can be very tasty.
To make it easier to navigate, we offer the right rough menu for the whole week. Of course, you can correct it, something changed or added, but remember that the menu should be no semi-finished products, greasy, spicy, and spicy food. Otherwise, about proper nutrition can not be considered. We offer to your attention the recipes that can arrange proper nutrition. These dishes are not only useful, but tasty.
On Monday
As you know, most people planning a new life to begin with Monday. We will not be too original and do the same - it will start a diet on Monday. So, what is the proper nutrition? Sample menu for the day is as follows:
Breakfast - Oatmeal
For its preparation you will need 1 tablespoon of oatmeal, 1 cup milk, 1 tablespoon of honey and a banana. Oatmeal in the evening you need to pour a glass of milk and put in the fridge. In the morning cereal mix thoroughly, heat in the microwave, add the pre-shredded banana and honey. By the way, the banana can be replaced with any fruit or berries. The perfect recipe for proper breakfast!
But the breakfast is good only for women. Your loved one is hardly enough like a light breakfast. Especially if your man is engaged in physical labor. He can be prepared, for example, scrambled eggs. To make it, you need 100 grams of ground beef, two eggs, a tablespoon of milk and sour cream, 2 tablespoons of any of cheese, 100 grams of mushrooms, chopped green dining room and a pickled cucumber. Although in the summer you can take and fresh cucumber.
Salt, pepper and garlic - to taste. Place the beef, milk, salt, pepper and egg in a container and mix thoroughly whisk. Mushrooms cut into strips and boil for some time until all moisture. In a separate container, combine mushrooms, cucumber, sliced into strips, mustard, garlic and sour cream. Mix thoroughly.
Grease a skillet with vegetable oil and pour half of the egg mass. Cover and leave for approximately five minutes. Then Put the egg pancake into the pan and bake another one of the remaining egg mass. After it is almost ready, put our stuffing, cover with second pancake and leave under cover for another couple of minutes. Nutrition similar dishes are very high!
Lunch
As dinner ideal green soup with spinach. For their preparation, you will need 200 grams of beef, or better yet, veal, 100 g of fresh spinach, 1 onion, one tablespoon of butter and flour, one boiled egg, parsley and dill, sour cream.
Prepare the soup as follows. Spinach should be carefully stew for 15 minutes, then using a blender grind to puree the state. Onions chop and fry in sunflower oil until golden brown. Then add a little water, boil for some flour and, stirring constantly. Spinach and onion, place in a saucepan and pour the broth in which the pre-cooked meat. Onions and spinach boil for ten minutes. Then add the chopped meat, herbs and sour cream. Lunch is ready!
Dinner
For dinner you can prepare a side dish of broccoli, for example, with fried fish. Tasty, is not it? And preparing a simple dinner. You will need fish - depending on the number of consumers, half a kilo of broccoli, a little ginger root, 1 chili pepper, 1 small clove of garlic, one tablespoon of sesame oil, soy sauce and balsamic vinegar, 1 lemon, 3 tablespoons olive oil.
Fish fit any - cut it into large chunks, drizzle with lemon juice, salt and pepper. After a few minutes to roll the fish in flour or breadcrumbs and then place in the preheated oven for about 20 minutes. While preparing fish, start cooking a side dish of broccoli. Cabbage should be divided into florets and chop finely. Broccoli should be boiled for 7 - 9 minutes - make sure that the cabbage is softened to.
Pre-peeled garlic and ginger grate and pepper cut into small cubes. Squeeze the juice of half a lemon, add the soy sauce, garlic, ginger, sesame oil and balsamic vinegar. Carefully knock dressing and pour over broccoli. Serve with fish.
Tuesday
So Monday behind. We hope your family appreciated your culinary abilities. And not too rebelled against the lack of the usual semi-finished products. But now they need to be fed. Let's think about what kind of food to offer the proper nutrition households.
Breakfast
Let's proceed extraordinary and prepare a hearty breakfast? For example, chicken with apple and celery. For this dish you will need 100 grams of boiled chicken meat, preferably fillet, 1 apple, 1 celery root, 1 lemon and 100g of ordinary low-fat yogurt, spices to taste. Celery Boil, peel and chop. Apple also cut into small cubes, and the meat - straws. Mix all ingredients and season with lemon juice and yogurt. Incidentally, a similar calorie dishes are not high. Therefore, it is suitable in the case, if you need to diet food.
Lunch
For lunch you can prepare us for such an unusual dish as chorba. To make it, you will need 2 medium-sized carrots, potato tuber 4, one celery, bell peppers and onions, half cup of pasta and one hundred grams of milk, salt, herbs.
Vegetables, clean, cut into cubes, pour half a liter of water and bring to a boil over low heat. Then season with salt and add the oil. After another five minutes, add the pasta and cook until tender Chabrov. Once the pasta is ready, add the milk before serving, sprinkle with chopped herbs.
Dinner
And for dinner, you can treat the household gratin with boiled meat. For its preparation you need 6 slices of bread, 350 g of any cooked meat, 200 grams of fresh mushrooms, 100 grams of cheese, 1 bell pepper, spices, salt and garlic to taste. To fill cook 1 cup of milk, 4 eggs, a tablespoon of sour cream and mustard.
Preparing a casserole in the following way - the bread cut into small cubes and fry in a pan until crisp. Put the bread in a bowl and place in a pan chopped straw mushrooms. Mushrooms need to fry for three minutes. Meat boil for 20 minutes, cool and mix with chopped peppers, fried bread, mushrooms and minced garlic. Prepare the egg-milk mixture, put the meat in a baking dish and place for 20 minutes in the preheated oven.
Environment
There is a joke saying: "environment - a small Friday". What are we going to feed our households today? Of course, something tasty! We offer you an interesting recipe menu for the day.
Breakfast
For breakfast you can prepare a cheesecake. And not to spend a lot of time, you can cook cheesecakes on the button. For them, you need 1 loaf 1 cup of milk, 250 g of any cheese, 3 eggs, sugar, salt, raisins.
Milk mixed with sugar and pre-sliced loaf dip into the milk for a few seconds, then place on a plate. The cottage cheese, add the eggs and sugar, whisk thoroughly, then add the raisins. Put the slices on stick cottage cheese, brush with egg yolk and place in preheated oven for 10 minutes.
Lunch
For lunch, try to cook a very tasty and healthy bean soup. It is quite easy to prepare. You will need 3 onions, 3 carrots, 2 cups of beans, 1 bay leaf, 1 clove garlic, teaspoon of vinegar and a spoon of sugar. Beans need to boil until soft. Then chop the garlic, carrots cut into cubes, onion - half rings. All the ingredients to a boil until they are soft. Then turn off the heat and leave for half an hour.
Dinner
For dinner, you can cook the fish again - this time in the envelope. 400 g of fish fillets - basically, we can take any, but it is best to use a red fish. 400 g frozen vegetables, spoon of olive oil, spices, salt. Spread on a baking sheet for baking paper on which you need to put frozen vegetables. On top of vegetables lay the fish fillets, drizzle with olive oil, sprinkle with salt and spices. Top with remaining vegetables and wrap paper envelopes. The fish need to bake in the oven for 20 minutes. When serving food, be careful - steam accumulates inside, which you can get burned.
Thursday
On Thursday, the breakfast cook very tasty porridge. For its preparation you need 350 grams of oatmeal, 150 grams of nuts of any kind, 50 g of all seeds - sesame, sunflower, pumpkin, 50 g sugar, preferably of cane, 2 tablespoons of any vegetable oil, 3 tablespoons of sugar syrup or honey, a little salt.
The best thing for this cereal mixture prepared in advance, so as not to waste time in the morning. Lightly crush the nuts, mix them with oatmeal, sunflower seeds, sugar. Cooked porridge as usual, but in five minutes until cooked, add the butter and syrup. After the porridge is ready, turn off the fire, spread on a baking sheet for baking paper, put to porridge and place in the oven for five minutes. Before serving, you can fill with yogurt.
Lunch
For lunch you can prepare cream soup with broccoli. For its preparation 700 g broccoli 1 liter of any broth, 100 ml cream, a tablespoon of butter and salt, pepper, a pinch of nutmeg. Preparation is simple enough. Broccoli divide into florets, peel and chop off the legs. Melt the butter, put it finely chopped onion and sauté until then, until it becomes transparent. Then add the broccoli and broth, spices. Once the soup boils, reduce heat and simmer about 15 minutes, until the legs and broccoli are tender. With the blender puree soup Give consistency, again, place in a saucepan, add the cream and bring to a boil again. The soup is ready!
Dinner
Language - a very tasty and healthy product. That's it, and we will prepare for dinner. You will need 1 kg of the language, 2 onions medium-sized, 4 pcs. bell pepper, three tablespoons of vegetable oil and soy sauce. Language cook and cool, peel and cut into thin slices. Pepper cut into thin strips, and onions - thin half-rings. Pepper and onion fry until soft state, then sprinkle in stripes language, add the soy sauce. Season with salt and pepper and simmer for 15 minutes. Post language made so best with crisp onions.
Fri
Well, the working week is almost over. What are we going to feed our households today? At breakfast, you can cook the fish again, this time in the Student. You will need half a kilo fillet any fish, 3 tablespoons sour cream, two bulbs and medium-sized tomatoes, one carrot and apple, a tablespoon of lemon juice and olive oil, half a teaspoon of powdered sugar, 200 grams of lettuce, spices and salt .
Chop the onion and garlic and sauté until golden brown. Fish fillets with salt, sprinkle with seasonings. Lay slices on top chopped tomatoes, pour the sour cream, sprinkle with herbs. Cover the pan and simmer for 20 minutes on low heat for fish. While fish stewed, prepare the garnish. Grate the carrots and apples on a coarse grater, add the filling of powdered sugar, olive oil and lemon juice. Once the fish is ready, put it on lettuce leaves, garnish with apple-carrot mixture. Bon Appetit!
Lunch
At lunch, of course, we will prepare the soup again - this time a vegetable. You will need a lot of ingredients: 3 potatoes medium size, 1 large onions, 2 garlic cloves, one teaspoon of turmeric, cumin and coriander, 1 chili pepper, 100 g frozen green peas, a liter of broth or water - at will.
Slice the potatoes, onions and garlic, put the vegetables in a deep frying pan and fry in sunflower oil until golden brown. Then add all the spices and stir again. Then add the broth and water, put the pepper and bring to a boil over high heat. Then reduce the fire and cook for about 20 minutes. Before serving, add fresh herbs and sour cream.
Dinner
On Friday, dinner can be prepared in a casserole with the sea language. For its preparation you need the potato tuber 4, 6 grams of sole, 1 head cauliflower, 1 tablespoon lemon juice, salt, pepper, grated cheese and sour cream.
Prepared this dish is simple enough. Grease the pan with oil, put it peeled and cut into slices potatoes. Season with salt, add the spices. Then lay sole potatoes, pour the lemon juice. Cauliflower dipped in boiling water for about five minutes, then cool and put on top of the tongue of the sea. Again prisolit and pepper, sprinkle with grated cheese. Place in a hot oven and leave for about 20 minutes.
As you can see, there is nothing particularly complicated about the proposed menu there. The main thing you need - is to give up fatty, spicy and salty foods, from fried foods. Focus on the recipes of dishes cooked in the oven or steamed, refuse meat in favor of fish dishes. Also, do not forget about the benefits of fresh fruits and vegetables - proper nutrition is impossible without them. Many recipes for proper nutrition is basically contain it veggies.
Experiment, looking, inventing new recipes - it's easy. Of course, you spend a little time, but new recipes allow you to vary the menu of your household. However, be careful that the recipes do not contain harmful ingredients - or from such a power nothing will.
That's all the rules of good nutrition. Eat well and stay healthy!
We recommend that read: Sesame seed - useful properties
