What is better to eat for breakfast, lunch and dinner with proper nutrition? Recipes for tasty and he althy food

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-15 16:28

To make meals tasty and he althy, they need to be planned in advance. What is better to eat for breakfast, lunch and dinner, so as not to gain excess and keep a figure? The diet at the same time should not only comply with the principles of he althy eating, but also personal needs and preferences. What do you eat for breakfast, lunch and dinner if you don't want to get better or harm your body?

Setting up a meal plan

Calories aren't the only thing to consider when organizing your meal plan. When choosing ingredients for dishes, it is important what types of products are included in the menu. Foods high in fat and sugar tend to be high in calories. What is better to eat to bring maximum help to your body? The best meal plan includes mostly low-calorie, nutrient-dense foods that your body needs.

This means you need to go back to basics:fruits, vegetables, whole grains, he althy and nutritious proteins. To manage hunger and energy balance, you should eat about the same number of calories for breakfast, lunch and dinner. To do this, you need to plan your weekly menu in advance, so you will know exactly what to eat at any given meal.

Before breakfast

Because the human body is made up of more than 70 percent water, the first thing to do when you wake up is to drink a glass of warm water, preferably with lemon. It can also be green tea or herbal drink. In order to optimize metabolism, breakfast should be eaten as early as possible, without waiting 9 or 10 hours. What is better to eat? For breakfast, protein foods are most suitable: eggs, cottage cheese, yogurt. The main thing is the right balance of carbohydrates and protein. 2-3 hours after eating, you can go hungry, you should not be afraid of this feeling. This is a good sign that your body is burning food efficiently.

Breakfast

What is better to eat for breakfast if you want to stay in shape? This meal not only helps prevent overeating during lunch, it also increases concentration, improves mood and memory. Breakfast should be a special priority, especially for those who want to lose weight.

• Eggs and dishes with them are great. You can meet 480 calories by preparing an omelette withstuffed with low-fat cheese and spinach. It is served with two slices of whole grain toast and fat-free kefir.
• Nutritious and quick breakfast. For example, a piece of whole grain toast and fruit. If you have no time to cook, you can always make a quick and he althy, and most importantly nutritious smoothie by mixing fruit, yogurt, a handful of oats, a tablespoon of flax seeds and spinach leaves in a blender.

Lunch

When it comes to weight loss, lunch doesn't get the same attention as breakfast, and you should. What is the best thing to eat during the day? It can be a piece of tortilla stuffed with turkey, lettuce, chopped tomato and mustard. This dish is served with vegetable soup, a small apple and low-fat yogurt (485 calories). Or you can try a salad of pasta and beans mixed with boiled vegetables - carrots, broccoli and cauliflower, served with a small orange and weighs only 470 calories.

Midday meal

Lunch is the perfect time to include fish in your diet. Tuna and salmon are excellent sources of omega-3 fatty acids, which reduce the risk of cardiovascular disease. Serving can be the most varied, however, it should be vegetables - tomatoes with the addition of avocados and low-fat cheese. You can add lettuce, cucumbers and other fresh vegetables. Alternatively, you can have a cup of unsweetened yogurt and eat an apple.

Sandwiches are not lunch

Don't take a meal like lunch lightly. What is better to eat during the day, so as not to break loose in the evening? To achieve a balanced diet, make sure that a serving includes about 100-150 grams of vegetables and 80-100 grams of protein products (chicken breast, tuna or salmon).

Plain ham or cheese sandwiches, salads or vegetable soups are all easy options, they don't contain enough nutrients. Good options would be meat salads with beans or whole grain bread, vegetable soup, or a small amount of chicken or minced meat with pasta and vegetables. To avoid sugar cravings after dinner, unsweetened mint tea can clear your palate.

Dinner

A he althy dinner can be simple or complex. There are many examples: turkey meatballs with stewed vegetables and parmesan, roast chicken with brown rice, fruit with yogurt for dessert. What is better to eat for dinner with proper nutrition? To make it easier, be sure to keep a supply of he althy food in the kitchen.

In the evening, you can eat roast chicken fried with vegetables such as red peppers, green beans and onions. You can add one teaspoon of vegetable oil and low sodium soy sauce and serve with a little brown rice. This low calorie dinneris only 490 calories.

Delicious and he althy food recipes

If you wish, you can eat tasty and he althy, if you do not load yourself with empty and useless calories. Here is a sample plan that contains 1,600 he althy calories.

Breakfast. Smoked salmon toast: 1 slice toasted whole grain bread, 1/2 tablespoon cream cheese, 2 slices smoked salmon, 1 thick slice red onion, herbs. Total: 360 calories.

Second breakfast. Beet salad with olive oil and sea s alt, baked in pita bread. Total: 220 calories

Lunch. Baked roast beef with horseradish: Mix 2 tablespoons of 2% Greek yogurt with 1 tablespoon of horseradish and grease the meat, bake in the oven. Serve with lettuce, cherry tomatoes and fresh raspberries. Total: 300 calories

Snack. Smoothie Tropical heartthrob. You will need 1/2 cup coconut water, 1/2 cup frozen mango, 1/2 cup freshly squeezed orange juice (2 fruits), 1/2 cup kefir. Mix everything in a blender. Total: 210 calories

Dinner. Spaghetti with pepper. To prepare: 1 cup chopped pepper, 1/2 cup chopped red onion, 1 teaspoon olive oil, 1 cup cooked durum wheat spaghetti. Sauté peppers and onions in oil until onions are translucent. Stir in pasta and add sauce to taste. Total: 420 calories. What is better to eat for dinner with proper nutrition? Let it be vegetables + meat, or vegetables + carbohydrates

Visualize good he alth

Before putting the dish on the plate, it is worth imagining how the ideal dish should look like. Visually divide your plate in half and fill one side with fruits and vegetables. The remaining two quarters should be filled with grains and lean protein.

Be sure to have a portion of dairy products (kefir or yogurt) nearby. At least twice a week, you should include beans and fish in your diet. But the consumption of solid fats, such as butter, as well as sugar and s alt, should be reduced to a minimum.

Why do you want something sweet in the evening?

Eating after a well-balanced meal is usually not desirable, but what to do with attacking cravings for sweets in the evenings? This is easily explained from a physiological point of view. Late evening is the time when blood sugar drops and huge cravings for sugary foods appear.

The best solution to the problem is the right protein snack. Try a protein shake or bar for a quick and easy way to restore the perfect balance of low carbs and protein.

What is the best thing to eat before a workout?

Studies show that eating carbohydrates before exercise helps slow down fatigue, increase stamina and performance. An hour and a half before physical activity, you can eat oatmeal, vegetables, potatoes, but not chocolate and cookies.

A typical pre-workout meal might include:

• cottage cheese with fruits;
• chicken breast with potatoes and broccoli;
• turkey stuffed cabbage;
• omelet with vegetables.

What is the best thing to eat before a workout that doesn't take long to cook? The best choice is a protein shake.