It’s good if all family members decide to switch to a proper and healthy diet, because after a few months you can enjoy amazing changes in health, appearance, attitude and an improvement in your own life. Naturally, at the first stages, it will pull with terrible force on salinity, harmful sweets and smoked meats, and sometimes not because you really want to, but only because the forbidden fruit is very “sweet”.
What to do, that's how people are. But even when you very easily give up forbidden pleasures, you still need to work to ensure that a pre-compiled approximate menu of proper and healthy nutrition will please you with such dishes that quick and easy to prepare, but at the same time retain the maximum benefit of all products and are distinguished by excellent taste properties.
Breakfast with proper and healthy nutrition
Nutritionists unanimously advise eating cereals for breakfast - they are rich in useful trace elements, minerals and vitamins, as well as nutritious and satisfying. But you must admit - eating the same dish for breakfast, even if made from different cereals, is boring.
Therefore, we will try to diversify breakfast by making traditional cereals unusual and original, or completely changing them to other dishes.
Breakfast recipes for every day
Wheat porridge with berries. Recipe
Boil one cup of washed millet in 0.5 liters of boiling milk for about half an hour over low heat. Don't forget to stir. Then let the porridge brew a little, add a little honey and sea salt to taste, and serve with ice cream or fresh berries. You can also choose jam or fruit jam.
Oatmeal with kiwi and banana. Recipe
For faster cooking, Hercules is perfect, it can be cooked for 5 minutes. In the already prepared and infused porridge, add kiwi and banana, cut into pieces. That's the whole breakfast recipe.
Fruit pudding. Recipe
Quite gentle and pleasant breakfast, which at the same time is very rich in vitamins. To prepare the pudding, we use 3-4 any kind of fruit (not very hard), grind them with a blender, add ground nuts and a few eggs, beaten with a small amount of salt and sugar. Stir the mixture and bake for 6-9 minutes.
Omelet with cheese. Recipe
Fried eggs for breakfast are timeless classics of the former Soviets, but you can make something original out of them. Eg:
- lay the bottom of the pan with pieces of cheese;
- put slices of tomatoes on top;
- add greens;
- pour over the mixture of beaten eggs and milk.
Bake the omelette in the oven for 6-9 minutes. Very useful, beautiful and tasty.
Cheese casserole. Recipe
Some people do not like cottage cheese, but in casseroles and cheesecakes this product is eaten for a sweet soul. Therefore, you can make this dish: mix 450-550 gr. fat-free cottage cheese, add a few eggs, 3-4 tbsp. sugar and a tablespoon of semolina. Bake this mixture in the microwave or oven for 9 minutes. You can add cinnamon, vanilla, pieces of dried fruit.
Lunches with proper and healthy nutrition for every day
Traditionally, dinners consist of first and second courses, as well as salad. During proper nutrition, the first courses are best done without frying, it is advisable to stew, bake or steam the second courses (grilling is also possible), and it is advisable to dress mayonnaise in salads substitute low fat sour cream and vinegar with lemon juice. Taking into account the basics of proper nutrition, the lunch diet may include such dishes.
The first dishes with proper nutrition. Description and recipes
What to do first when the usual chicken noodles and borscht are already boring?
Greek bean soup. Recipe
Required:
- one carrot;
- 120-160 gr. vegetable oil;
- one bulb;
- 1/4 celery root;
- a glass of beans;
- 3-4 tbsp tomato paste;
- a few cloves of garlic.
Pour beans with water, bring to a boil and pour out the liquid. Then again fill the beans with water, and boil for 5-6 minutes, then turn off the stove and let the broth brew for an hour. Then we add finely chopped vegetables: celery, carrots and onions at the same time as tomato paste and garlic, then cook for about 25 minutes more (until the vegetables are ready). Add black pepper and salt.
Tomato puree soup. Recipe
This summer soup will be just right, by the way, during the holidays, when it's hot and there is absolutely no desire to be near the stove. And here - we take a kilo of tomatoes, scald, remove the skin, cut in half and remove the seeds. After that, we simply mix the remaining pulp in a blender with 2 grated cloves of garlic, 2 tbsp. spoons of olive oil, 2 tbsp. l. lemon juice and a small amount of nutmeg, thyme and basil greens, as well as black pepper and salt, add to taste.
Mushroom soup with lentils. Recipe
First, soak for several hours 120 gr. dried white mushrooms. Then fill them with several liters of cold water and, bringing to a boil, cook for a quarter of an hour. Then add 220 gr. washed lentils and let cook for another 30 minutes. Separately, it is necessary to pass the onion in oil and a few finely chopped carrots. Add one chopped potato and passivated vegetables to the broth, cook everything until cooked. A few minutes before the end of cooking, put cilantro, bay leaf, salt. Serve with greens and low-fat sour cream.
Refrigerator. Recipe
This soup is considered quite healthy and is the best suited for the warm season. Cook 1 beetroot and four eggs. Grate 1 small cucumber, beets and eggs. Add finely chopped green onions and dill, add 750 ml of kefir and salt to taste.
Soup in pots. Recipe
Cooking in baking pots is a pleasure, as our main task is just to put everything you need in this container, and then it's up to the oven. As a rule, these dishes are made by eye, so we need to focus on the number of people: in each pot we put a piece of chicken or meat, chopped vegetables - carrots, onions, broccoli, cabbage, bell peppers, potatoes, that is, what is under hand. Fill with water, add pepper, salt and spices, a little bay leaf and put in the oven for 2 hours.
Second courses with proper nutrition
As a rule, those dishes that are served for the main course also act as dinner, however, for dinner they are best supplemented with some kind of salad, herbs or just bell peppers, chopped cucumbers.
Dinner with proper nutrition. Description and recipes
Potatoes in a pot and chicken. Recipe
This magnificent simple dish turns out so beautiful and tasty that it is worthy of a festive feast. For 4 courses we will need:
All components are cut equally into slices. Lubricate the bottom of the pots with sour cream, first lay out the fillet, after the mushrooms, a little more sour cream, then potatoes, tomatoes and sour cream again. Sprinkle cheese generously on top. Don't forget to pepper and salt. And then put the pots in a hot oven for about an hour.
Braised fish with vegetables. Recipe
For this easy-to-prepare dish, we will need 0.5 kg of fish fillet, which we cut into cubes, 35 gr. carrots, cut into strips, 250 gr. onion, cut into half rings, 3 tbsp. l. tomato paste, peppercorns and 4 bay leaves.
First, together with tomato paste, stew carrots and onions in vegetable oil. After 15 min. add fish fillet, spices and 0.5 l of hot water. Close the lid and simmer for another 45 minutes.
Baked breast with apple and vegetables for the festive table. Recipe
For two servings of the finished dish you will need 300 gr. chicken breast, 2 small potatoes, 250 gr. broccoli, egg white, 2 apples, vegetable oil, green onions, 2 tbsp. sour cream, and for an apple - honey, 1 tbsp. l. nuts and raisins.
We dip the breast in protein and bake at a temperature of 190 degrees for about half an hour. Potatoes also need to be baked with sour cream and vegetable oil, and steamed broccoli. Cut the core in apples and fill with nuts, honey and raisins, then bake in the oven for 50 minutes. The dish is served in a deep plate and topped with green onions.
Eggplant with tomatoes and cheese. Recipe
For this dish, you will need two eggplants, garlic and tomato cloves, a few tablespoons of olive oil, and a mixture of Italian.
In a baking dish, lay out sliced eggplants 10 mm thick in layers, after tomatoes (5 mm thick), sprinkle vegetables with oil on top, add spices and chopped garlic. Now you need to bake the dish in the oven for about 1 hour, and sprinkle with grated herbs and cheese before serving.
Spaghetti with broccoli and shrimp. Recipe
For 2 servings of this healthy and dietary dish, we need 270 gr. broccoli, 1 onion, 250 gr. spaghetti, 300 gr. shrimp, 4 tsp olive oil and two cloves of garlic.
We divide the broccoli into inflorescences and cook for 15 minutes, then divide into even smaller inflorescences. Clean the shrimp and bring to a boil, then set aside. In heated olive oil, sauté finely chopped onions until golden brown, then add garlic, after a few minutes - broccoli and a little broth, where cabbage was boiled, so that the composition resembles a sauce.
We cook spaghetti shortly before serving the dish, immediately fill it with broccoli sauce and put the shrimp in the middle of the plate.
Salads for lunch and dinner
Salads and snacks play an important role in proper nutrition, and when making a healthy diet for a month, you should definitely try to include salads from various seasonal vegetables, herbs, and fruits. By the way, fruit salads help out well both as an addition to lunch and as a second dinner.
Greek salad. Recipe
A great addition to a summer or spring lunch. We simply cut cucumbers, tomatoes and Feta cheese into large cubes, put olives and season with lemon juice, salt and olive oil. Also, do not forget about the lettuce leaves, it is advisable to tear them with your hands. Onions are added to taste.
Spring salad of cucumber, carrots and beets. Recipe
Preparing very simply, the taste is great, and at the same time a lot of vitamins!
We just grate a small cucumber, boiled beets and carrots of the same size, weighing 120 grams each. We add a little bit of salt, vegetable oil, balsamic vinegar and sugar and serve immediately to the table, as the vegetables create juice quite quickly.
Salad of nuts, carrots and radishes. Recipe
Due to walnuts, this salad will be especially nutritious. We cut carrots and radishes into strips, add ground nuts (4 teaspoons is enough), lemon zest and finely chopped garlic clove, season with vegetable oil, lemon juice, beaten with vegetable oil, add salt to taste.
Avocado salad with almonds. Recipe
This is also quite a healthy and satisfying salad, especially for our skin.
Finely chop one avocado, lettuce, 2 bell peppers (yellow or red). Mix in a salad bowl, throw in fresh chopped dill, add a few tablespoons of olive oil and sprinkle grated almonds on top.
Salad with delicacy cheese. Recipe
To prepare this vitamin and delicious salad, take 150 gr. cucumber and celery, peel them and cut into cubes. We also cut two boiled eggs and rub 70 gr. cheese. Season with low-fat sour cream, add a clove of garlic, decorate with dill, pepper and salt.
If you didn’t know how to make a proper and healthy diet for every day, as well as how to diversify the menu, then we hope that with these recipes the task will be greatly simplified. Now you can prove to your loved ones that dietary proper nutrition can be extraordinarily tasty.
Proper nutrition recipes for every day
