Exemplary menu of proper nutrition for all occasions

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

Proper nutrition involves the observance of useful rules (habits):

- five meals a day;

- before going to bed after the last meal, at least two hours should pass;

- breakfast no later than forty minutes after waking up;

- drinking 2 liters of water per day (if there are no contraindications);

- fasting day (1 time per week).

Sample Nutrition Menu 1

Breakfast: buckwheat (oatmeal) porridge. Quantity must not exceed 200 g.

Snack: fruits, berries, dairy products.

Lunch: vegetable soup (rarely meat, serving - no more than 250 g), meat or fish (100 g). Cereals are ideal as a side dish, but you should not eat them more than 3 times a week.

Snack: fermented milk products.

Dinner: cottage cheese (dishes made from cottage cheese).

Sample Nutrition Menu 2

Breakfast: 2 zucchini or potato pancakes. Eat potato dishes no more than twice a week.

Snack: fruits, berries, dairy products.

Lunch: see menu 1.

Snack: fermented milk products.

Dinner: scrambled eggs (up to 180 g) or meatwith vegetables (up to 200 g).

Approximate menu of proper nutrition on fasting days

First breakfast: steam cutlets (fish/meat, 100-120 g) with a side dish of rice and vegetables (250 g), green tea (no added sugar).

Second breakfast: non-acidic and low-fat cottage cheese (100 g), an apple baked with dried fruits.

Lunch: low-fat sea fish soup (optional) with various vegetables (up to 260 g), boiled fish (100 g), boiled potato (1 pc), sugar-free fruit jelly (125 g), tea.

Snack: steamed omelette (protein) (150 g), rosehip broth or cranberry juice.

Dinner: shrimp (100g) with rice or mashed potatoes (150g), seaweed salad (100g), green tea.

Sample Low Carb Diet Menu 1

Breakfast: 2 eggs, non-starchy vegetable salad, optionally seasoned with vegetable (preferably olive) oil.

Snack: low-fat cottage cheese.

Lunch: vegetable broth soup (without potatoes and peas) boiled or baked fish.

Snack: Plain low-fat yogurt (The good taste of fruit yogurts is most often achieved by adding jams and jams that contain a lot of sugar and preservatives).

Dinner: boiled fish or meat with stewed vegetables.

Sample Menu for a Proper Low Carb Diet 2

Breakfast: 200g shrimp, 100gtomatoes.

Snack: 2 boiled eggs.

Lunch: boiled chicken (you can boil beef), baked or stewed vegetables.

Snack: low-fat yogurt without jams (preferably homemade).

Dinner: boiled meat (fish) with vegetable garnish.

Sample Menu for Proper Low Carb Diet 3

Breakfast: scrambled eggs with herbs and tomatoes.

Snack: 20 to 30 grams of cheese.

Lunch: meat broth with meat and diet bread.

Snack: low-fat yogurt (up to 2%).

Dinner: See Low Carb Menu 1 or 2.

Approximate diet menu for weight loss

Breakfast: 1 egg, 0.5-1 grapefruit, whole grain bread (max. 40 g), coffee with milk (200 ml).

Lunch: lean meat (100g), vegetables (250g), green salad, fruit (150g).

Snack: bread (40 g), cheese or cottage cheese (30 g), coffee with milk (200 ml).

Dinner: lean meat (100g), vegetables (250g), green salad, fruit (100g), milk (100ml).