Menu breakfast lunch dinner sample. Healthy Breakfast: Options

Menu breakfast lunch dinner sample. Healthy Breakfast: Options

The notorious sandwiches and coffee cannot be called a healthy breakfast. Fast carbohydrates are instantly digested by the body and after half an hour the person will want to eat again.

Healthy breakfast

The leader among all possible breakfast options is porridge:

• oatmeal with milk and fruit
• buckwheat porridge with boiled or baked meat and vegetables
• corn porridge with dried fruits
• rice with stewed vegetables
• millet milk porridge with honey and pumpkin

Another popular and healthy breakfast product: egg dishes. An ideal low-calorie source of protein comes with wholemeal bread and baked or steamed vegetables. Options:

• Omelet with cheese
• scrambled eggs with tomatoes
• omelette with mushrooms
• fried egg
• hard boiled eggs with toast
• egg baked in potato or tomato

The latest culinary invention that combines the benefits of oatmeal and eggs: oatmeal pancake. The recipe is very popular among those who want to lose weight: 2 eggs are mixed with 2 tbsp. l. oatmeal, add 30 ml of milk, salt and pepper to taste. The well-beaten mixture is fried in a non-stick frying pan or a regular one with minimal addition of oil. For filling use: cottage cheese, cheese, banana, vegetables, dried fruits, lean meat (chicken, turkey, beef).

The following are considered healthy breakfasts:

• syrniki
• dumplings with cottage cheese
• vegetable fritters (zucchini, carrots, pumpkin)
• cottage cheese casserole
• sandwiches made from whole grain bread with boiled meat and herbs
• fruits with cottage cheese and raisins in the oven

For drinks, it is preferable to drink green tea, fruit and berry compote, and freshly squeezed juices. It is advisable not to overdo it with coffee: no more than 3 cups per day with the addition of milk (to avoid leaching of calcium).

Dinner

Dinner used to be more than a meal. He was a kind of consolation after a hard day. With the help of dinner, I fueled the missing energy, ate away the troubles of the past day, ate up on goodies... As a result, almost any dinner ended with a heaviness in the stomach, a feeling that I had overeaten. And although I never ate before bed, a heavy dinner had consequences: digestive disorders, poor sleep, aversion to breakfast. Now my dinner is a necessary, but not the main meal. And you can relieve stress during the day, say, with a walk or exercise. In the evening I also eat a salad and something simple: boiled or stewed meat or fish, or a little cottage cheese, sometimes eggs.

Menu for breakfast, lunch and dinner. How should you eat to lose weight?

To “start” the process of losing weight, you should limit yourself to high-calorie recipes and devote your time to proper nutrition. But you shouldn’t get carried away with this, since refusing large amounts of food is no different from regular fasting. And frequent hunger strikes not only relieve a person of excess weight, but also significantly deplete the body.

To lose weight without harming your health, you need to properly distribute food throughout the day. The correct breakfast, lunch and dinner for weight loss depends on the correct ratio of proteins, fats and carbohydrates in food. Calculate the required number of calories per day based on the fact that you are aiming for the number on the scale. Moreover, there are different calculations for men and women:

For men: 66 + (13.7 x body weight*, kg) + (5 x height, cm) - (6.8 x age in years)

For women: 655 + (9.6 x body weight*, kg) + (1.8 x height, cm) - (4.7 x age in years)

To correctly calculate your daily calorie needs, you must also take into account the rhythm of your life. To lose weight, you need to multiply the result by:

• with a sedentary lifestyle - by 1.2;
• with average activity (exercises up to 3 times a week) – by 1.375;
• at high activity (up to 3-5 times) – by 1.55;
• at high loads up to 7 times a week – by 1.725.

For the greatest weight loss effect, for breakfast, lunch and dinner it is necessary to gradually reduce the amount of calories consumed, from 15 to 25 percent.

After calculating the daily calorie needs, they must be properly distributed for breakfast, lunch, dinner and snacks:

• Breakfast should be the most satisfying and high-calorie - 30% of the daily value;
• Lunch helps maintain energy for the whole day, in the form of 40% of the daily calorie intake;
• Dinner is the easiest, most quickly digestible meal of the day. Its calorie content should not exceed 10% of the daily value;
• Snacks contain 20% of your daily calorie intake. Their quantity should be 3-5 times a day.

Proper breakfast

Proper nutrition for breakfast for weight loss is necessary to properly start metabolism and obtain energy for the whole day. Each breakfast should be observed between 7 and 9 am.

If you often skip breakfast, the human body will “break” into snacks, in the form of prohibited foods:

• chocolate;
• buns;
• fatty sausage;
• fresh bread made from premium flour;
• fast food.

Let's look at what proper nutrition should be like for breakfast:

• boiled eggs;
• bran;
• steamed omelette;
• vegetables - cucumbers, tomatoes, zucchini, carrots, cabbage, broccoli, bell peppers;
• fruits - citrus fruits, apples, pears, plums, apricots, peaches, strawberries;
• dried fruits - raisins, figs, prunes and dried apricots;
• porridge made from oatmeal, buckwheat and rice;
• light soups from the above cereals;
• low-fat cottage cheese.

Also, morning is the ideal time for sweets, since all the calories acquired at this time are wasted during the day. If you want to treat yourself to low-fat fruit yogurt, honey, sweet cottage cheese, marshmallows or marmalade for breakfast or lunch, do not deny yourself anything.

What's for lunch?

Proper nutrition for lunch for weight loss should contain exclusively proteins:

• eggs;
• milk;
• cottage cheese;
• chicken meat;
• kefir;
• beans;
• mushrooms.

And carbohydrates:

• porridge - pearl barley, barley, buckwheat;
• pasta;
• Rye bread;
• bran;
• broccoli, cauliflower and white cabbage;
• fruits - apples, plums, pears, apricots, peaches;
• vegetables - tomatoes, cucumbers, lettuce, celery, radishes.

For proper nutrition, the following weight loss meal options are suitable for lunch:

• low-fat soups made from chicken or turkey meat;
• porridge cooked in water;
• stewed zucchini, tomatoes, peppers;
• bran.

With proper nutrition, carbonated sweet drinks and foods containing alcohol are strictly prohibited.

To lose weight, you should not completely limit yourself to fatty foods, as this causes a loss of strength, as a result of which the body is depleted, especially if you play sports.

Diet dinner

Now let's look at proper nutrition for dinner for weight loss:

• low-fat cottage cheese, cheesecakes, cottage cheese casseroles;
• milk jelly;
• buckwheat and rice kashm;
• yogurt with fruit and cinnamon;
• baked apples.

A diet dinner for weight loss should be your last meal; no snacks after it are allowed. Food should be low-calorie and contain proteins - omelettes, milk, cottage cheese, kefir. Also, when losing weight, unsweetened fruits and berries are allowed in moderate quantities - apples, pears, raspberries, currants. Smoothies are a great alternative for a light dinner for weight loss.

Before eating, for weight loss it is recommended to drink a cup of tea. This drink helps saturate the body, as a result of which you will eat less at dinner and thus speed up the weight loss process.

For weight loss, you should exclude mushroom and meat dishes from your dinner diet, as they cause headaches. Replace the above with proper nutrition:

• stewed zucchini, carrots, tomatoes, peppers;
• kefir, milk, fermented baked milk;
• trout, salmon and perch dishes.

Ideal breakfast lunch and dinner. Principles of proper nutrition

Breakfast

You should always have breakfast, no matter what. Make it a habit. Same as brushing your teeth in the morning. A proper breakfast will give you a tremendous boost of energy for the whole day. If it’s hard to eat in the morning (“you can’t get a piece of food down your throat”), try not to overeat in the evening. Those who do not fill their stomachs at night have breakfast in the morning with great pleasure.

Water

Don't neglect simple clean water. You need to drink a lot (at the rate of 30 ml per 1 kg of weight). Be sure to drink a glass of water in the morning on an empty stomach. Drink it between meals. This may not be easy at first. Then introduce gradually. In just a couple of weeks, water will become your favorite drink.

Frequent meals

You need to eat in small portions, but often. Excellent option: breakfast, second breakfast, lunch, afternoon snack, dinner, second dinner. It turns out that there are three main meals and two additional ones. An ideal nutrition plan that keeps you full throughout the day and protects you from overeating or undereating.

Last meal 2-3 hours before bedtime

Not eating after six in the evening if you go to bed at two in the morning is fundamentally wrong. This approach has nothing to do with proper nutrition. Eating after six is ​​not only possible, but also necessary for those who fall asleep very late. Don't overeat 2-3 hours before bedtime - that's what's really important.

Fats are not harmful

Fats are vital for any body. By eliminating them completely, you risk facing serious health problems. It is necessary that the body receives at least one gram of fat per kilogram of body weight.

Carbohydrates aren't scary

There are two types of carbohydrates: fast and slow. Slow ones charge the body with energy. If you eat them in small quantities, you may simply not have enough strength, and high fatigue will be noticeable. Consume carbohydrates per day at the rate of three grams per kilogram of weight.

Dinner doesn't have to be fancy!

There should be no culinary delights for dinner. Firstly, there is a great temptation to eat an extra piece, and secondly, there is no need to consume extra calories in the evenings. Speaking of the latter (calories), I never count them. I consider this a waste of time. If you eat a large plate of salad before eating, and then divide the proteins and carbohydrates and fats, then it is simply impossible to overeat! Believe me! You can eat until your stomach feels full, but don’t forget that half of your stomach is grass, and the body needs a lot of energy to digest it! A plate of salad eaten before dinner will prevent hunger from overtaking you again in an hour or two.

My dinner is never later than 19:00. This is a rule that I cannot break. As soon as dinner shifts to a later time, the weight loss process freezes. However, if I go to bed very late, then at 10 o'clock I can eat an apple and yogurt. But now that the weight loss system has been adjusted, and I live in harmony with my body, which is what I wish for you!

Second breakfast menu. Sample diet for every day

To create a healthy diet, it will be useful to have before your eyes an example menu for the whole family. It is worth noting that there can be thousands of options.

Example of a balanced diet for a week:

1. Monday :
   Breakfast – buckwheat and tea.
2. Second breakfast – 200 ml of yogurt, banana.
3. Lunch – cheese or mushroom soup, turkey, rice.
4. Afternoon snack – salad with vegetables.
5. Dinner – potatoes (mashed, in jackets), chicken fillet or potato zrazy with liver.
6. Tuesday :
   Breakfast – rice porridge with prunes and raisins.
7. Second breakfast - egg toast and cocktail with berries and fruits.
8. Lunch – cabbage soup with meat or mushrooms, Ukrainian borscht. For the second course - pasta with meat.
9. Afternoon snack – oatmeal cookies (2-3 pcs.), black tea.
10. Dinner – noodles with tomato sauce, cabbage salad, salmon fillet.
11. Wednesday:
    • Breakfast – zucchini pancakes and cheesecakes, oatmeal, tea.

    Second breakfast – apples with yogurt.

12. Lunch – bean soup, stewed chicken, rice.
13. Afternoon snack – banana milkshake.
14. Dinner – fish cutlets and buckwheat, tea.
15. Thursday :
    Breakfast – millet cooked in water, 2-3 eggs, tea.
16. Second breakfast - muffins with cottage cheese or pancakes with fruit.
17. Lunch – soup with meatballs, potatoes with gravy, turkey fillet.
18. Afternoon snack – dried fruits, green tea.
19. Dinner – vegetable stew, oven-baked fish.
20. Friday :
    Breakfast – semolina with raisins, green tea.
21. Second breakfast – apple ratatouille, kefir.
22. Lunch – stewed chicken, rice, vegetable stew.
23. Afternoon snack – cottage cheese with tea.
24. Dinner – roast beef (pork, veal), green vegetables.
25. Saturday :
    Breakfast – cottage cheese casserole, oatmeal, tea.
26. Second breakfast – vegetable smoothie.
27. Lunch – pickle, pilaf.
28. Afternoon snack – nuts, grapefruit juice.
29. Dinner – chicken chops, vegetable salad.
30. Sunday :
    Breakfast - omelet (fried eggs) with cheese, buckwheat porridge with water, tea.
31. Second breakfast – 200-250 ml of kefir, berries.
32. Lunch – cheese soup, noodles with steamed cutlet.
33. Afternoon snack - cottage cheese.
34. Dinner – stewed potatoes with meat, vegetable salad.

Dinner menu for tourist groups

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Breakfast lunch dinner menu for every day. Large menu of delicious lunches and dinners for the week

What's for dinner? If there is still no clear answer, then here are our recommendations for the whole week! And at the same time, ideas for lunches on weekdays. Tasty, varied, and doesn’t require much time to prepare. Buy groceries, make preparations, and then everything will be quick and simple.

Preliminary preparation: Cutting the fish

To speed up the preparation of dishes on weekdays, we recommend cutting up the fish in advance and making some preparations.

1. Carefully remove scales from salmon (trout). Cut off the head, tail and fins and set aside for soup.2. Remove the gills from the head. Rinse the fish under cold running water and pat dry with paper towels.3. Cut off the tesha (fat pieces running along the gutted belly) - also for soup. Remove two skin-on fillets from the body, very carefully cutting off the flesh using a fillet knife. Set the rest aside for soup as well.4. Remove one fillet from the skin, starting from the tail towards the head. Skin - for broth.5. Place the fillets on paper towels, skin side down, to prevent them from slipping, and use tweezers to remove all the intercostal bones.

Master class on salmon cutting.

Making salmon gravlax

The brisket can be baked on Monday, but the salmon gravlax needs to be made ahead of time.

Gravlax or graavilohi is a valuable fish marinated in a spicy dry marinade (usually salmon, salmon or trout), which is prepared as a cold appetizer in Scandinavian countries. Gravlax can be served separately, but most often it is used to make sandwiches on rye bread or boil potatoes for an appetizer.

Gravlax

MENU FOR WORK WEEK

Monday

For lunch - fish soup with fish dumplings. You can bake very quick pies from ready-made puff pastry with chopped hard-boiled eggs, green onions, dill and butter. Don’t forget to brush the pies with yolk before baking to make them look nice on the table.

Ukha with fish dumplings

For dinner, baked brisket with Asian spices. Brisket is a rather fatty meat, so it’s better to serve something light, fresh and even a little spicy as a side dish. For example, a salad of baked peppers, chili, orange slices, olives and arugula.

Asian Spiced Baked Brisket

Tuesday

For lunch - a sandwich roll with baked brisket. You can make a cold, spicy drink based on kefir or yogurt with cucumbers, dill and spices (paprika, ginger, cumin, coriander, salt, pepper), whisking them together in a blender until smooth.

Sandwich roll with baked brisket

For dinner - pasta with salmon and cream sauce. A salad of very finely chopped iceberg and sliced ​​cucumbers, seasoned with lemon juice, zest, olive oil, salt and freshly ground black pepper, is ideal.

Pasta with salmon and cream sauce

Wednesday

For lunch, a big salad with gravlax and avocado. You can bake or boil potatoes and place them directly on a plate with salad. Then it’s better to roughly double the amount of dressing, because it also goes great with potatoes.

Large salad with gravlax and avocado

For dinner - potato pancakes with green onions and sour cream. You can serve with toasted bacon or sliced ​​gravlax, or both.

Draniki with green onions and sour cream

Thursday

For lunch - soup from a can. This can be served with sandwiches made from Borodino bread with smoked lard, cut into thin slices, and fresh cucumbers.

Soup from a can

For dinner - spiced ribs with vegetables. A good pairing would be simple aromatic fluffy jasmine rice without any additives. Before cooking, you can fry it for a few seconds in melted butter, pour boiling water in a ratio of 1:1.5 (that is, for one measure of rice - one and a half measures of boiling water), salt, close the lid tightly and cook over medium heat for 12 minutes, after which let it brew in a warm place for another 12 minutes. Cook more and make lunch out of it the next day.

Spiced ribs with vegetables

Friday

For lunch - fried rice with egg, corn and peas. Korean salads go well with this: carrots, asparagus, fern, kimchi.

Fried rice with egg, corn and peas

For dinner - closed pizza with chicken. Prepare a salad of cherry tomatoes of different colors, sweet peppers, red onions and olives, drizzle with olive oil and drizzle with balsamic.