Sample menu of proper nutrition for a week with recipes

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

In recent decades, the foundations of proper nutrition have been universally supported in Russian society. And this cannot but rejoice, since a huge mass of the population needs not so much to adjust their own weight, but to cleanse and improve the whole body. Proper nutrition has little to do with diets, although the daily list of must-have foods is somewhat similar.

In pursuit of a thin waist

Until a certain age, many tend to call the support of a he althy diet a diet. But the main goal of power exhaustion of the body by half-starvation is emergency weight loss, and not concern for the full functioning of your body or the prevention of certain diseases. And that's what proper nutrition is all about. The menu for the week is compiled taking into account the requirements in certain products of both an individual family member and all at once. And in the case of drastic weight losssuch a targeted interest is pursued, as a rule, by one person. Rarely - a married couple is concerned about this together.

However, the transition to proper nutrition can be caused by a variety of factors. But unlike diets, which are mostly short-term, eating wholesome, low-fat foods can last for years-as long as there is a need and a desire to be both slim and he althy at the same time.

Men and women of all ages give up their usual diet with worries about kilograms. For them, a simple menu of proper nutrition for a week is more like a voluntary refusal to eat at all. Take, for example, a mono-diet - one of the favorite methods of losing weight. It consists in the fact that seven days in a row one product is used for breakfast and lunch: steamed rice, buckwheat or other cereals. Sometimes boiled "in uniform" potatoes are used as a side dish. An important addition: all of the listed products are consumed without s alt and other seasonings. And, of course, no oil. Is that olive, and even then in a small amount. To call such a diet proper nutrition is somewhat difficult. However, as a trial run for shedding extra pounds and then maintaining your weight within the desired limits, a week of food abstinence is fine, if you do not go too far with it.

Slimness as an indicator of proper development

The opinion that an obese person can have excellent he alth is wrong. As in the case withexcessive thinness. There are certain criteria, the ratio of age, height and weight, which indicate the correct development of the human body and its full he alth. However, keeping the weight within certain limits of the same mono-diet is somewhat difficult. To more clearly understand what is the difference between one and the other, examples of proper nutrition should be given. The weekly menu with recipes for dramatic weight loss looks something like this.

• On Monday for breakfast and lunch low-fat cottage cheese or a few apples. Dinner is replaced with raw water.
• Tuesday is mostly similar to the previous day's diet, but an apple can replace, say, a banana.
• Wednesday lunch is marked by a new fruit - kiwi, and Thursday - pureed carrots.

And so on until Sunday evening. Dinner is replaced by water every day.

Of course, this example is somewhat exaggerated, but in pursuit of a sharp weight loss, many do not dare to do so. The body loses weight and volume, but it does not have time to rebuild for such drastic changes. As a result: he alth undermines the shift of internal organs. This is especially often observed with initial excessive body weight. A more effective way to lose weight is to lose extra pounds without harm to he alth.

The menu for a week of inexpensive he althy nutrition looks a little different from the example given and is based on:

• gradually reducing the calorie content of consumed foods;
• restriction, but not complete exclusion of fats (becauseit should be remembered that the minimum required amount of fat per day for the full functioning of the body is 22 g);
• eating delicious, and most importantly - favorite dishes at least once every 1-2 days for a he althy psychological state of the body;
• volumes of one serving - not small, but not excessive.

Adhering to a "diet" based on these principles will lead to both slimness and he alth.

Both nutritious and he althy

Next, we will take a closer look at the proper nutrition menu for the week. Recipes, the list of products for which we take the standard one, are very simple. They include vegetables, meat, fruits, and soups, cereals, and side dishes as main dishes.

But first you need to decide on flour products and spices. The recommendation of any nutritionist is to exclude. Like everything baked, stewed and fried. S alt - in minimal quantities. Meat and vegetables for a side dish are best steamed. Soups - on chicken or beef broth. Limit pork consumption to a minimum, and it is better to replace it with dietary rabbit meat. Even piglet meat is quite heavy for the body to digest. But beef, veal are fine. However, it is even easier to digest and does not deposit extra pounds on the sides of chicken and rabbit meat. Moreover, it contains enough he althy protein and other nutrients necessary for the body.

A sample menu of proper nutrition for a week for a family might look like this.

• For breakfast on Monday or any other dayyou can cook porridge from cereals (not necessarily on water, you can use milk, 1% fat), a light vegetable salad seasoned with olive oil. It will be useful to eat a little fat-free cottage cheese or soft-boiled eggs. As a drink, use green tea or freshly squeezed juice. Vegetable or fruit - it does not really matter who likes what more. For coffee lovers, if morning is not morning for them without this drink, it is better to give up sugar and cream.
• Lunch could be more hearty and consist of soup cooked in meat broth as a first. For the second, a vegetable side dish with a steamed cutlet or chicken or turkey fillet boiled without s alt is suitable. It is important to eat fish and seafood several times a week. It is possible, and preferably as often as possible, to use rice and buckwheat as the basis for the second dish. There are countless useful substances in these cereals, and they have a very beneficial effect on the body. You can also confine yourself to a vegetable salad dressed with olive oil. You can drink tea, compote, jelly.
• It is important not to miss dinner and have time to consume it before 18.00. But if unforeseen circumstances did not allow this to be done, it’s not scary. It is better to go on vacation full than hungry. So you can eat at any time, but make your dinner as light as possible. Vegetables, kefir, skimmed warm milk for young people are suitable - at an older age, this useful product is poorly absorbed, and it is better to limit its use.

Kefir week

Sometimes there is a need before a planned operation ora solemn event to throw off a couple of extra pounds, which in everyday life do not interfere at all. An approximate menu of proper nutrition for a week, which very effectively affects the healing of the body, but so far has not had such a significant effect on weight, can be replaced with kefir. It is not necessary to use fat-free, 1% or even 2% are quite acceptable, but no more. For a week of a kefir diet, you can lose from three to five kilograms. You can also alternate the use of this product with your usual diet. Day - one yogurt, day - the usual menu. But this is only if a person has long and thoroughly switched to proper nutrition, eliminating everything harmful.

The complete kefir diet consists of drinking only this drink and raw water. You can drink up to two liters of kefir per day. Water is the same. It is necessary to consume a sour-milk drink in equal parts throughout the day. About a glass every two to two and a half hours. It is important not to forget about water. It is needed to replenish fluid in the body, since kefir has a diuretic effect and dries out cells. Such a diet is not torture, unlike others. Having brought your weight to the desired norms, you can again switch to your usual proper nutrition. The menu for the week can be improved, replacing some he althy products with others, but keep within a certain calorie content.

Overweight during pregnancy

There is a certain category of women for whom weight control is on the list of mandatory and important observations duringquite a long time. We are talking about future mothers expecting the birth of a child. Throughout pregnancy, they are under the close supervision of a gynecologist, and closer to the appearance of a baby - and a pediatrician. Another specialist who has been closely monitoring her condition for the last two trimesters is a nutritionist, since it is important to gain only permissible kilograms in certain months. And they mainly depend on the growth of the baby in the womb. How to make a proper nutrition menu for a week for a pregnant woman, for whom a balanced and he althy diet is the basis of not only her own he alth, but also the proper development of the fetus, just explains the nutritionist.

In case of excessive weight, the expectant mother can also be sent to an unloading diet. For them, eating only apples or fat-free yogurt two days a week is a must. Here we are talking not so much about the fact that it will be easier for her to endure pregnancy with the right weight, but about the comfortable development of the fetus in her stomach. As a rule, one to two weeks with fasting days is enough to bring your performance back to normal. In exceptional cases, this period is extended to one month, and then, if the weight does not decrease, the nutritionist looks for the causes of excess weight in the personal characteristics of the pregnant woman's body and calculates the diet for her individually by day.

Proper diet from childhood

Staying within the framework of proper nutrition is quite difficult when at every step we seem to be pursued by fast food outlets, the so-called fast foods. They areespecially dangerous when the whole family goes for a walk, with small children who do not yet understand what is harmful and what is useful. It is difficult to resist their demand to go to a cozy cafe for a bite to eat, where the price list does not know what the cooked steaks, hamburgers and the like are made of. On a walk, you can forget about the menu of proper nutrition for a week compiled and observed for quite a long time. It’s good if you can persuade the child to replace the cheeseburger with a serving of cream ice cream, shortbread, or, in extreme cases, rolls. And if not, then looking at a contented child, you can "sin" yourself - skip a portion or two of a dish that is far from useful.

The more dangerous gastronomic demands of children are their love for chips and carbonated drinks. Nutritionists cannot give an example of more harmful products when it comes to a he althy nutrition menu for a week from products that are affordable for a family with an average income. They are most often used on walks. However, in recent years, which is especially pleasing, many parents instill in their children an interest and love for a he althy diet from childhood. In this case, the kids will no longer be in danger of being overweight - after all, they have been properly educated in the culture of nutrition from an early age.

Single menu for all

Joining a he althy diet is not so easy when there are so many delicious "bad things" around. From time to time, when all of nature protests against a steamed cutlet in favor of smoked meats,barbecue or sausages, you can pamper yourself by taking a short break in proper nutrition. The menu for a week for women in this case should be revised in favor of reducing a certain number of servings, so as not to be upset because of their own weakness and compensate the body for calorie intake in excess. For a single person, getting into a rut of eating a balanced diet is not difficult. It is much more difficult to do this in a family, each member of which has their own views on what food should be and what a full breakfast, lunch and dinner should consist of.

If a certain compromise can be reached in the house, or the husband and wife are like-minded in everything, especially in maintaining a he althy lifestyle, then everything is much easier. Otherwise, you will have to cook separate dishes for everyone, and this can turn into a significant problem for a woman whose duties include all the work in the kitchen. If for herself and her children she can prepare one complex, from more he althy and balanced products, then for her husband it is completely different, since he may have his own opinion on what proper nutrition should be for men. The weekly menu for the whole family is thus doubled. The number of purchased products and cooked dishes - too. In addition to the time spent at the stove more than calculated, there may also be contradictions in everyday communication against the background of the difference in eating habits. Much easier when spouses are united in everything!

For every taste

The fact that proper nutrition and diet are concepts of a different order, we have alreadymanaged to realize. What else the first is more useful than the second is sociability. Being on a diet, it is quite difficult to choose acceptable dishes for yourself while visiting. And you can always find both tasty and he althy on a table covered with all kinds of dishes, observing a proper diet. The weekly menu for women and men who consume exclusively he althy foods, of course, differs from the one that is not burdened with calorie restrictions. But even in this case, treats during celebrations rarely do without light salads, fruit or vegetable cuts. And such a guest will not be considered a "black sheep", and the hosts will not be offended by the refusal of the pickles prepared by them.

However, let's get back to diets, as a fairly large percentage of our population from time to time exhausts their body with severe restrictions on the use of certain high-calorie foods. You can always find a proper nutrition menu option for a girl on a diet for a week, without signs of excessive starvation. It is important to eat he althy foods, and there are more than enough of them. First, cereals and cereals from them. Both tasty and he althy. Fruits and vegetables are the same. The list goes on.

Consultation and medical supervision

However, the transition to an unusual, albeit he althy, diet should be done correctly. No self-activity, only in consultation with an experienced nutritionist and constant monitoring of your performance! Moreover, not only by coordinating weight, but also by studying the results of a blood test, so as not to deprive the body of a number of useful elements. For example, meatone of the main sources of protein. But how much and what kind of it is useful to use, the nutritionist will tell you, transferring the patient to proper nutrition. The menu for the week with recipes can also be negotiated with him. The same goes for the number of other must-have foods.

If after some time the result of a blood test is excellent, but there is no satisfaction from your own appearance, you can choose another personal menu from a huge list of all kinds of diets. The experience of leading top models, Hollywood movie stars or even an entire nation, distinguished by slender figures, clear skin, strong skeleton and other desired indicators, can serve as a guideline. Brazilians, Asians - there are many role models to choose the right nutrition on a diet. The menu for the week, taking into account the chosen diet, still needs to be discussed with a nutritionist, since not all the usual dishes of residents of a distant land may be suitable. They have completely different living conditions. Including the climate. Not to mention the gastronomic features instilled from early childhood.

As a result - scales and a mirror as friends

In conclusion, it should be noted that a properly selected and balanced he althy diet will certainly lead to the desired results. Just do not despair in the absence of rapid and visually noticeable changes. Cleansing and healing the body is not a quick matter. It is important to continue the started proper nutrition. The menu for the week can be improved, but do not switch to harmful products. What exactly applies tothis category, we have already discussed.

If, in taking care of one's own he alth, a person has given up many of his favorite dishes, but the new diet does not bring him complete moral satisfaction, then what has been renounced can be improved - cooked in more useful ways. For example, for a couple.

Of course, not all dishes will benefit from such a replacement and retain their usual taste. For example, smoked meat or fish. But even in this case, you should not sprinkle ashes on your head and curse a he althy lifestyle. From time to time, allowing yourself "harmful" products as a consolation and calming of the nervous system can even be useful. In addition, the menu of proper nutrition for a week from products available in terms of calorie content is quite capable of neutralizing the excess of fats and carbohydrates in the body accumulated after a portion of savory barbecue. It is important to observe the measure in everything.