Sample menu for proper nutrition for all occasions
Proper nutrition implies observance of useful rules (habits):
- five meals a day;
- before going to bed after the last meal should take at least two hours;
- breakfast no later than forty minutes after waking up;
- use of 2 liters of water per day (if there are no contraindications);
- Conducting a fasting day (once a week).
Approximate menu of correct food № 1
Breakfast: buckwheat (oatmeal) porridge. The quantity should not exceed 200 g.
Snack: fruit, berries, sour-milk products.
Lunch: vegetable soup (less meat, portion - no more than 250 g), meat or fish (100 g). As a side dish, cereals are ideal, but you should not eat them more than 3 times a week.
Overshot: sour-milk products.
Dinner: cottage cheese (dishes cooked from cottage cheese).
Approximate menu of correct food № 2
Breakfast: 2 pancakes from courgettes or potatoes. Potato dishes should not be consumed more than twice a week.
Snack: fruit, berries, sour-milk products.
Lunch: see menu No. 1.
Overshot: sour-milk products.
Dinner: omelet (up to 180 g) or meat with vegetables (up to 200 g).
First breakfast: steamed cutlets (fish / meat, 100-120 g) with a garnish of rice and vegetables (250 g), green tea (no added sugar).
The second breakfast: non-fat and low-fat cottage cheese (100 g), an apple baked with dried fruits.
Lunch: soup from low-fat sea (optional) fish with various vegetables (up to 260 g), boiled fish (100 g), boiled potatoes (1 pc), fruit jelly without sugar (125 g), tea.
Snack: omelet (protein) for a couple (150 g), broth of wild rose or cranberry mors.
Dinner: shrimps (100 g) with rice or mashed potatoes (150 g), salad of sea kale (100 g), green tea.
Approximate menu of correct nutrition with low carbohydrate number 1
Breakfast: 2 eggs, salad from non-starchy vegetables, optionally seasoned with vegetable oil (preferably olive oil).
Overshot: low-fat cottage cheese.
Lunch: soup on vegetable broth (without adding potatoes and peas) boiled or baked fish.
Snack: low-fat yogurt without additives (a pleasant taste of fruit yogurt is most often achieved by adding jam and jam containing a lot of sugar and preservatives).
Dinner: boiled fish or meat with garnish of stewed vegetables.
Breakfast: 200 grams of shrimp, 100 grams of tomatoes.
Snack: 2 boiled eggs.
Lunch: boiled chicken (can boiled beef), baked or stewed vegetables.
Afternoon snack: low-fat yogurt without adding jams (preferably home-made).
Dinner: boiled meat (fish) with vegetable garnish.
Sample menu for proper nutrition with low carbohydrate content 3
Breakfast: an omelette with herbs and tomatoes.
Snack: from 20 to 30 grams of cheese.
Lunch: meat broth with meat and diet bread.
Snack: yogurt with low fat content (up to 2%).
Dinner: see the menu with a low carbohydrate number 1 or number 2.
Breakfast: egg (1 pc.), Grapefruit (0.5-1 pcs.), Whole grain bread (not more than 40 g), coffee with milk (200 ml).
Lunch: low-fat meat (100 g), vegetables (250 g), green salad, fruit (150 g).
Snack: bread (40 g), cheese or cottage cheese (30 g), coffee with milk (200 ml).
Supper: lean meat (100 g), vegetables (250 g), green salad, fruit (100 g), milk (100 ml).
