He althy food recipes. He althy menu for the week

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

To be he althy and feel great, you need to lead a he althy lifestyle. This fact is indisputable. What does the concept of "he althy lifestyle" include? Rejection of bad habits? Yes. Regular exercise? Also correct. But another important link in this logical chain is proper nutrition. It is this concept that we will discuss in this article. From it, the reader will be able to learn how to properly compose a balanced menu and he althy food recipes for all family members. The information provided will help you make your diet not only tasty, but also the most beneficial for the body.

How to start a he althy diet?

Menu (recipes) for the week - this is the first step in the transition to he althy food. It needs to be done every week. The seven-day diet should include all the elements necessary for the normal functioning of the body. For convenience, keep a notebook where you can write down all the necessary information: daily diet, he althy food recipes, listnecessary products and a table of their caloric content.

Correct menu: what is it?

Delicious and he althy food (recipes will be presented below) usually consists of five meals a day. During breakfast, the body should be saturated with slow carbohydrates, which will provide energy for the whole working day. It can be a piece of gray bread with butter, cereal, tea with honey. The second breakfast (snack) is the time for a fresh fruit or vegetable salad. Lunch should be hearty, but not heavy. At this time of day, you need to eat proteins, as well as a little fat and carbohydrates. The menu may include broth, boiled meat or steamed cutlets, vegetables, compote or unsweetened tea. In the afternoon (afternoon snack), it is recommended to take dairy products or fruits. Dinner should not overload the stomach with heavy food. At this time of day, you need to consume a small amount of vegetable fats, proteins, carbohydrates. The diet may consist of boiled fish, steamed meat, fruit compote. We will consider in more detail the recipes for a he althy diet for the week in the next part of the article.

Breakfasts

Oatmeal with dried fruits

100 g of oatmeal pour two glasses of water and put to boil. Boil the workpiece for about 10 minutes. Pre-soak in hot water a handful of different dried fruits (dried apricots, raisins, prunes). Drain the liquid from them and add to the porridge at the final stage of cooking. Cool the dish. Before eating, add some honey to the treat.

Buckwheat porridgewith milk

Rinse half a glass of buckwheat and pour 200 grams of water. Bring it to a boil, and then simmer under a closed lid for about 15 minutes. Next, pour 1 large glass of milk into the blank. Boil the dish for another 5 minutes and turn it off. Let the porridge brew. Add 1 small spoonful of sugar and a piece of butter to it.

Omelette with vegetables

Onion, bell pepper, zucchini, tomato cleanand free from seeds. Cut all vegetables into small pieces. Fry them in vegetable oil. First, brown the onion, then add the zucchini and pepper to it. Put the tomato last. Simmer the workpiece for about 10 minutes. Whisk eggs with s alt and pour over vegetables. Fry the omelette over low heat on one side and then flip over to the other. Sprinkle the finished dish with fresh parsley and dill.

Fish baked in tomato puree

Pieces of catfish, tilapia or cod s alt and pepper lightly. Heat the vegetable oil in a frying pan and fry the tomato slices in it. Arrange the tomatoes in a single layer in an oven dish and season with s alt. Place fish pieces on top. Sprinkle them with chopped parsley. Put the remaining tomatoes on the fish. Lubricate it with sour cream on top, sprinkle with grated hard cheese. S alt and pepper the dish. Put the mold in the oven, preheated to 180 degrees. Bake the fish for 40 minutes.

Pumpkin porridge with millet

200 g of millet, washed and poured into a saucepan. Peel the pumpkin (300 g) and remove the seeds from it. Slicevegetable pulp in small pieces and put to millet. Pour food with 200 grams of hot water, s alt and put on fire. After boiling the dish, remove the foam from it, cover with a lid. Evaporate water over low heat. Then pour hot milk into a saucepan. Cook the dish for another 10 minutes and turn it off. Sprinkle porridge with sugar before eating.

Curd casserole

He althy food recipes must necessarily consist of dishes based on cottage cheese. How to cook a he althy and tasty casserole from it, we learn from the description. In a bowl, mix fresh cottage cheese or curd mass (400 g) with semolina (2 large spoons) and sugar (3 large spoons). Add 1 egg to these products. Mix the mass thoroughly. Brush the bottom of the mold with butter and sprinkle with breadcrumbs. Put the food mass in it and level it. Top with sour cream. Bake the casserole in the oven at 200 degrees for about 40 minutes.

Whole grain bread sandwiches with meat, vegetables and cottage cheese

Slightly dry the slices of bread in the toaster. In a bowl, mix low-fat cottage cheese (200 g) with sea s alt. Put pre-thawed and boiled corn and green peas here. Grind the greens and pour into the curd-vegetable mass. Cut the boiled meat of chicken, turkey into small slices. Mix all ingredients. Spread pâté on slices of bread.

All these dishes belong to the "He althy Eating" category. The breakfast whose recipes you have viewed will becomea tasty and he althy start to the day for both adult family members and children.

Second breakfast: vitamin snacks

In order for the body to function normally, it is necessary to replenish its energy supply by eating he althy foods at about 10 o'clock in the afternoon. What can serve as a snack at this time? Consider seven options for possible second breakfasts:

1. Apple, pear, quince.
2. A handful of dried apricots, raisins.
3. Yogurt or cottage cheese mass.
4. Nuts.
5. Fresh grated carrot with apple.
6. Slice of cheese.
7. Grapes.

First course options

Lean cabbage soup

700 g sauerkraut, 2 tbsp. l. vegetable oil and 100 g of water, mix in a cast iron. Put it in the oven and simmer for 2 hours at 130 degrees. Boil the mushrooms and strain. Fry onions and carrots, and then add mushrooms to them. Stew vegetables and mushrooms for a quarter of an hour and pour the workpiece into a cast iron for cabbage. Mix all the ingredients and leave to infuse. Boil the mushroom broth. Put vegetables into it. S alt and pepper the dish to taste. Cook cabbage soup for another half an hour over low heat. Sprinkle the dish with herbs.

Mushroom puree soup

Fry the onion and mushroom pieces in sunflower oil. Boil potatoes in chicken broth. Add mushrooms and onions to soup. Boil the dish for 10-15 minutes. Drain part of the liquid, and chop the product mass with a blender. Top up with broth if necessary. S alt the soup to taste, sprinkle with herbs.

Vegetable soup

Looking for information on the topic "He althy food for children"? The recipes for the first courses presented below will suit you perfectly. Soups prepared with them are not only tasty, but also beautiful, thanks to the colored vegetables included in their composition.

Boil the chicken broth. Place diced potatoes in it. Saute onions, sweet peppers and carrots in oil. When the potatoes are cooked, add fresh green peas and vegetables from the pan to the soup. Bring the dish to a boil and turn off. Sprinkle the soup with herbs, s alt to taste.

Ear

Recipes for a he althy diet cannot do without such a valuable product as fish. We invite you to cook a delicious and he althy fish soup.

Washed, gutted low-fat fish in the amount of 1 kg (ruff, perch, burbot) cook until tender. Then take it out of the broth. Strain the liquid and return to the fire. Add potatoes, onions and carrots to it. When the vegetables boil, pour a handful of washed millet. Boil the soup until done. Free the fish from the bones and put in the broth. Boil soup and turn off. Serve with greens.

Borscht

In the boiling broth, put the beets, cut into strips, and potatoes - cubes. Fry the onion, carrot and tomato dressing in sunflower oil. When the vegetables in the pan are almost ready, put the chopped cabbage on top of them. Cook borscht for another 10 minutes. At the end, add dressing and herbs. Serve with sour cream.

Lentil soup

Washed and pre-soaked lentilspour into boiling water or broth. Boil it for about half an hour. Then add potatoes to the pot. Separately, fry the carrots and onions. When the potatoes are cooked, pour the vegetables from the pan into the broth. Boil soup and remove from heat. Add s alt, pepper and herbs to taste.

Cauliflower soup

Fry the onion in a deep pot. Add cauliflower and half a glass of water to it. Simmer for a quarter of an hour. Next add turmeric and add water as needed. Simmer the dish for another 10 minutes. Next, grind the entire food mass with a blender.

Second dishes

He althy food recipes, namely main courses, should consist of protein products - meat or fish. It can be a piece of both a boiled product and a steamed one. You can make blanks from it in the form of cutlets or meatballs. Meat must be used low-fat varieties: chicken, turkey, beef, rabbit. In fish, give preference to zander, pelengas, perch, ruff.

Snack

In the afternoon, when dinner is still far away, you need to have a small snack. It may consist of the following products (one of them):

1. Kefir, yogurt.
2. Vegetable salad.
3. Citrus.
4. Fruit salad.
5. Dried fruits.
6. Bun.
7. Milkshake.

He althy eating: dinner (recipes)

Seven options for an easy yet nutritious dinner are presented below.

1. Meatballs for a couple.
2. Pilafvegetarian.
3. Mashed potatoes.
4. Baked eggplant.
5. Buckwheat porridge.
6. Steamed vegetables.
7. Bean puree.

Conclusion

The recipes presented in the article will help make your food both he althy and tasty. These meal options are an approximate weekly menu. You can change it to your liking. The main thing is to adhere to the technology of cooking and eat only he althy foods. And then you and all your household members will be he althy, energetic and cheerful.