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A healthy diet for the week. Balanced diet: weekly menu for weight loss

A balanced human diet is based on several basic principles:

Balanced diet- this is entry into the body nutrients: carbohydrates, proteins, fats, as well as vitamins, minerals and trace elements.
In addition, this is a diet according to the regime.
Finally, a balanced diet takes into account a person's age and energy needs.

Often there is not enough time to independently create and monitor your diet, so below we will give examples weekly menu for proper balanced nutrition.

Balanced diet - menu

We offer a menu for the week for healthy woman. This menu can be recommended to those who lead or want to start leading healthy image life. The diet can be slightly modified and supplemented in accordance with your taste preferences.

Monday

Breakfast: cottage cheese with raisins, dried apricots and prunes; tea.

Dinner: lean boiled meat (beef, rabbit, chicken), buckwheat, vegetable salad with linseed oil, black bread.

Dinner: stewed vegetables.

In between meals: orange, drinking yogurt, pomegranate juice, 50 grams of almonds, 1.5 liters of water.

Tuesday

Breakfast: any porridge with grated berries or fruits (for example, an apple) and honey, a few slices of cheese, tea with herbs.

Dinner: soup for chicken broth; fish, baked or steamed, in lemon sauce, yeast-free bread.

Dinner: salad from fresh vegetables and greens or Greek salad; 150 grams of boiled chicken meat.

Between meals: apple, walnuts, kefir, 1.5 liters of water.

Wednesday

Breakfast: 2 egg omelet, freshly squeezed juice, 1 piece of toast.

Dinner: mushroom soup, spaghetti in sauce with herbs.

Dinner: vinaigrette, boiled or stewed meat 200 grams.

Between meals: avocado, low-fat cottage cheese 100 grams, 1.5 liters of water.

Thursday

Breakfast: muesli with milk, curd cheese, tea.

Dinner: creamed spinach soup, paella or lasagna.

Dinner: baked salmon, greens.

Between meals: berries, yogurt, 1.5 liters of water.

Friday

Breakfast: oatmeal porridge with chopped almonds and honey, tea with lemon.

Dinner: chicken broth, stewed or boiled potatoes with herbs and carrots.

Dinner: seafood salad and seaweed, bran bread.

In between meals: fruit cocktail, cottage cheese, 1.5 liters of water.

Saturday

Breakfast: low-fat cheese, toast, juice.

Dinner: beans with lean boiled meat.

Dinner: vegetable salad with olive oil.

Between meals: pomegranate, prunes or dried apricots, 1.5 liters of water.

Sunday

Breakfast: Buckwheat porridge, milk.

Dinner: vegetable soup, boiled meat or fish, bran bread, tomato.

Dinner: carrot casserole, juice.

In between meals: grapefruit, hazelnuts, 1.5 liters of water.

A balanced menu for those losing weight

At making the right choice products, you can get all the necessary substances and, nevertheless, lose overweight. The following menu is the secret to losing weight without harm to your health.

Monday

Breakfast: 30 minutes before meals: a glass of water or juice; oatmeal (5 tbsp) in water, add 2 tsp. chopped nuts (hazelnuts, almonds or walnuts), a teaspoon of honey. You can eat one rye bread.

2nd breakfast: apple.

Dinner: steamed fish, boiled potatoes with dill; tea without sugar.

Afternoon snack: kefir.

Dinner: steamed non-starchy vegetables.

Tuesday

Breakfast: 1 hard-boiled egg; low-fat cottage cheese up to 2% with raisins and dried apricots, up to 100 grams; green tea.

2nd breakfast: grated berries, with a spoon of honey.

Dinner: vegetable soup; 50 grams of boiled veal; juice.

Afternoon snack: any fruit.

Dinner: half an avocado; kefir or low-fat cottage cheese.

Wednesday

Breakfast: toast or 2 bran breads with low-fat cheese (amber, polar, mozzarella); tea with ginger, mint or lemon balm.

2nd breakfast: orange.

Dinner: boiled chicken meat 150-200 grams; steamed asparagus or broccoli; lemon drink(squeeze lemon juice into a glass of water).

Afternoon snack: kefir.

Dinner: vegetable salad with olive oil and lemon; rye bread

Thursday

Breakfast: low-fat yogurt; 2 rye bread; freshly squeezed juice.

2nd breakfast: berries or dried fruits, ground with honey.

Dinner: vegetable salad with herbs and olive oil; 150 grams of boiled or baked fish (preferably red); green tea with lemon

Afternoon snack: 50 grams of low-fat cottage cheese.

Dinner: boiled chicken breast, greens.

Friday

Breakfast: porridge in water with dried fruits (prunes, raisins); 2 slices low-fat cheese; green tea.

2nd breakfast: bio-yogurt with 0% fat content.

Dinner: chicken broth or light soup; vegetable satay (carrots, zucchini, eggplant, red pepper, herbs, etc.), cook in a double boiler or simmer with a few drops olive oil.

Afternoon snack: kefir.

Dinner: fish fillet or low-fat cottage cheese, 150 grams.

Saturday

Breakfast: boiled chicken fillet 100 grams, you can add a little salt; 1 bran bread without yeast; mineral water.

2nd breakfast: apple.

Dinner: vegetable salad with feta cheese; durum pasta with tomato paste, 150 grams; mint tea or juice.

Afternoon snack: peach, mango, orange, grapefruit - to choose from.

Dinner: light drinking yogurt or protein shake, fermented baked milk.

Sunday

Breakfast: apple, muesli; juice or water.

2nd breakfast: dried fruits, nuts.

Dinner: 100 grams of boiled lean meat; steamed broccoli and cauliflower; mineral water.

Afternoon snack: kefir or low-fat yogurt.

Dinner: red pepper and bean salad.

In addition to the above, you also need to drink every day 1.5 liters of water .

By eating in accordance with the proposed menu, and also not forgetting to exercise, you will always feel good and look great.

25 . 04.2017

A tale about a balanced diet for weight loss, the menu for the week is posted below. You will learn how to properly balance the diet for men and women, the basic principle of nutrition for weight loss and 1500 kcal - whether this is a lot or not. Let's go!

An old joke about " new diet for weight loss": "3 days only juices, 5 days only porridge, 7 days only apples. Then 9 days, then 40 days...”

Hello friends! Let's talk seriously. There is a long-proven balanced diet for weight loss, a menu for a week and even a month, with which you can get rid of excesses without taking things to extremes. It can't even be called a diet. This is a general trend in healthy eating that takes into account all our needs.

A tale about a wise gardener and our blooming body

Every gardener knows that excess moisture and fertilizers are just as harmful as too little. When taking care of plants, we look into smart books and calculate which flower needs what. Don't we ourselves deserve the same careful, competent care?

It will look something like this (I’m taking the figures for an average statistical person with a sedentary lifestyle, who normally consumes about 2500 kcal per day):

for working and active men - an average of 95-100 g of protein (60% animal origin);
90 g (30% - vegetable);
250 g.

In total it should be about 2200 kcal instead of 2500.

For women, all values are reduced by 10%. The fair sex, unfortunately, accumulates fat more easily and uses it up more slowly. This has to be taken into account.

Both need at least 2 liters of liquid (not taking into account soups and other semi-liquid foods), salt - about 8 g. Stimulating the appetite, spicy dishes are completely excluded. How much water to drink to lose weight and why, I wrote.

The amount of dietary fiber should increase significantly. This topic has already been covered in this one.

General principles for selecting dishes

We prepare food that needs heat treatment as follows:

cook;
stew;
bake.

It is not advisable to fry or puree food. When frying, the calorie content increases, while when mashed, the effect of insoluble fibers decreases.

You need to eat six times a day, eating at one time as much as you need to be satisfied. Hunger provokes discomfort and constant pain. If your will is even a little softer than stone, sooner or later you will not resist, and all the work on yourself will go down the drain.

Problems with overweight occur not only in adults. For teenagers and children, there should be especially strict control over vitamins and microelements. We cannot allow a growing organism to lack something and become defective and sick. The harm from such weight loss will be much greater than the benefit.

What can you eat

vegetable soups, with water or weak broth, flavored with meatballs;
meat, fish, chicken, everything lean, boiled, stewed or baked in pieces;
seafood (to whom it is available), and even “ crab sticks» from surimi - you just need to make sure it doesn’t contain soy or preservatives;
milk, sour milk, sour cream (as a dressing), low-fat cottage cheese, 9% is possible - only natural, without additives; some low-fat cheeses (not processed or soft - they contain margarine and calories);
2 eggs per day, scrambled or hard-boiled;
cereals - buckwheat, pearl barley;
vegetables, especially raw - cabbage, cucumbers, lettuce, zucchini, pumpkin, tomatoes, sweet peppers, carrots;

as snacks - salads from raw and pickled vegetables, meat snacks;
fruits and berries (before lunch), boiled and raw, jelly with xylitol, fructose;
sauces - tomato, cranberry, pomegranate in small quantities;
tea, coffee with milk, freshly squeezed juices with pulp;
butter, unrefined olive oil, first cold pressed, unrefined flaxseed oil - without heat treatment.

What to forget

You need to completely exclude:

all pasta (except durum varieties);
white flour, puff pastries, biscuits, biscuits, dryers;
from cereals - white refined rice (only wild and not refined);
fatty meat and fish, sausages, sausages, delicacies, smoked meats;
cream and sweet cheeses, yoghurts with fruits;
salty and fatty cheeses;
raisins, figs, dates, bananas;
savory snacks, cocoa, chocolate, candy.

Balanced diet for weight loss - menu for the week

As an example, I will give a weekly diet with a nutrition schedule.

Monday:
Breakfast (8:30 - 9:00)
salad of carrots, apples and sweet peppers with vegetable oil;
low-fat cottage cheese, slightly salted, with chopped cilantro (very tasty, plus dietary fiber from the greens);
coffee with crackers.

Second breakfast (11:00)
apple or pear;
a mug of water.

Lunch (13:00-14:00)
soup with broccoli (you can use frozen) and a spoonful of sour cream;
boiled meat;
steamed vegetables;
liquid jelly made from cranberries and cornstarch, with xylitol.

Afternoon tea (16:30-17:00)
baked cheesecakes;
milk;
apple.

Dinner (19:00-19:30)
vegetable stew + 10 g butter;
boiled fish;
tea with lemon.

Before bed (22:00)
kefir or yogurt without additives.

Tuesday:
steam omelette;
doctor's sausage plastic;
a piece of bran bread;
tea or juice.

Lunch
water;
fresh tomato salad with sour cream;
bread with bran.

soup with zucchini, eggplant and herbs;
steamed veal;
buckwheat porridge;
tea with milk.

orange or apple;
cottage cheese casserole;

baked vegetables sprinkled with flaxseed oil;
baked beef liver;
juice with pulp.

Before bed
apple;
mineral water without gas.

Wednesday:
fresh vegetable salad with egg and flaxseed oil;
a piece of gray bread;
a piece of cheese;
coffee.

Lunch
orange or pear;
water.

cheese appetizer (1 egg, cheese, clove of garlic, spoon of sour cream - cut, mix);
fish soup;
tea with lemon;
crackers.

chicken breast fillet;
green peas;

curd soufflé;
baked zucchini;

Before bed
A glass of kefir.

Thursday:
green salad (green paprika, apple, kiwi, dill, stalked celery, olive oil);
beef liver galette;
drink made from rose hips with honey.

Lunch
apple or pear.

Stewed sweet pumpkin with onion and garlic;
baked beef with cranberry sauce;
day-old bread;
tea with milk.

omelette with vegetables.
decoction of hawthorn fruits with a teaspoon of honey.

stewed cabbage;
a circle of doctor's sausage;
green tea with milk.

kefir with added bran.

Friday
buckwheat porridge;
milk;
baked cheesecake.

Lunch
beet salad with eggs and sour cream;
a piece of gray bread.

“sea” appetizer (shrimp, mussels or squid, avocado, lemon juice);
fish soup with white roots (parsley, celery) and parsley leaves;
vegetable aspic with gelatin;
tomato juice.

70 grams of any nuts;
mineral water without gas.

sauerkraut salad with cranberries;
gray bread;
baked chicken breast;
“Sports” drink (roasted crushed barley brewed like coffee, plus a teaspoon of honey).

low-fat unsweetened yogurt.

Saturday
cottage cheese casserole;
orange;
green tea.

Lunch
a handful of prunes;
mineral water.

fruit salad;
vegetarian borscht with sour cream;
steamed veal with herbs;
coffee with milk.

baked apple;
a piece of protein bread;
compote

steamed vegetables;
cottage cheese with herbs;

kefir or fermented baked milk.

Sunday
2 egg omelet;
apple;
a piece of cheese;
gray bread;
coffee.

Lunch
apple or pear;
a cup of water.

cucumbers with lettuce and sour cream;
milk and vegetable soup;
steamed beef;
pearl barley porridge for garnish;
apple compote or xylitol jelly.

“marble sandwich” (a circle of sausage, a plastic piece of cheese, a leaf of lettuce, a plastic tomato, a thin piece of gray bread);
tomato juice.

cottage cheese casserole;
a handful of dried apricots and nuts;
green tea.

A glass of kefir with bran or a piece of bran bread.

Since it will not be possible to lose weight in one week, and this is dangerous, it is advisable to immediately develop a menu for the month, taking into account the time of year and the vegetables and fruits available. Additional Recipes healthy dishes can be found in reference books dietary nutrition, or on my blog. I have already written about cream soup from or.

Precautions

For women 40 years of age and older, an adequate supply of calcium and magnesium is needed. Take into account concomitant diseases, which, as a rule, already exist.

Only people who have less than 1200 kcal - by weight, height and age - can lower their diet to 1200 (but I have not met such people). For women, 1500 kcal is the limit.

If a woman at 35 years old allows herself to go on starvation diets, by the age of 40 she will have several concomitant diseases, and it’s good if it doesn’t upset the balance of its metabolism so much that it gains extra pounds"out of thin air."

The main principle is do no harm! We must remember that the less you eat, the faster the body begins to rebuild and slow down. metabolic processes to accumulate stock. Therefore, if you don’t eat enough, the savings will be used up more and more slowly, or, on the contrary, they will begin to be fabricated by the body “just in case.”

Great news!

I hasten to please you! My "Active Weight Loss Course" is already available to you anywhere in the world where there is Internet. In it, I revealed the main secret of losing weight by any number of kilograms. No diets and no hunger strikes. The lost kilograms will never come back. Download the course, lose weight and enjoy your new sizes in clothing stores!

That's all for today.
Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog.
And let's move on!

Many women have long been familiar with planning the diet of their household. This event is not easy, because it is necessary to take into account many nuances: the tastes of each family member, income and range of products. However, drawing up a menu for a week for the family helps in solving many problems: the diet loses monotony, the housewife gets rid of daily stress, and the whole family is happy!

Why do we need a menu for the week?

With the right approach, planning your family’s diet for a week is not difficult. It is necessary to write down the composition of daily meals on a piece of paper. After this there is an assessment necessary products which should be included in the purchase list. This approach considered essential for rational management household. It provides a lot of advantages, including saving time, money, and the ability to change your diet healthy eating.

Save time

eggs;
bird;
meat;
dairy, fermented milk products;
seafood, fish;
cereals;
greens, vegetables;
spices;
berries and fruits;
vegetable oils;
apple marmalade, marshmallows or dried fruits if you want something sweet;
whole grain or yeast-free rye bread.

Selecting a convenient menu form

The weekly family menu form can be printed, electronic, or hand-written. Through trial and error, you will independently understand what is more convenient for you. Make it easy to create a menu for your family using special programs, which save effort and time. You can compose on your computer universal template, filling it out each week as you see fit. The most convenient form is the one that combines the menu with the ingredients for each recipe.

Sample menu and recipes for the week for the whole family

Below we provide an approximate menu for the week for the whole family, as well as. This may go against your culinary preferences and habits. But having a template in front of you, it’s easy to make changes to it in your own way.

Monday:

Breakfast – buckwheat porridge.
Lunch – chicken soup with noodles.
Afternoon snack – salad of dried apricots and carrots.
Dinner – vegetable salad, chicken liver stewed in sour cream, noodles.

Breakfast – scrambled eggs with sausages.
Lunch – beet salad, noodle soup.
Afternoon snack – fruit salad or whole fruits.
Dinner – vegetable salad, pilaf.

Breakfast – semolina porridge with raisins.
Lunch – goulash.
Afternoon snack – ratatouille with rice.
Dinner – radish and herb salad, potato zrazy stuffed with mushrooms.

Breakfast - cottage cheese casserole.
Lunch – pea soup.
Afternoon snack – potato flatbread.
Dinner – stewed fish in sour cream, stewed vegetables.

Breakfast – berry dumplings with sour cream.
Lunch – salad with mushrooms and chicken, mashed potatoes.
Afternoon snack – yogurt.
Dinner – boiled rice, shrimp, green salad.

Breakfast - omelet.
Lunch – pea soup with croutons and smoked meats.
Afternoon snack – apple pancakes.
Dinner - stewed cabbage with minced meat and rice, carrot and garlic salad.

Sunday:

Breakfast - egg toast.
Lunch – fish soup.
Afternoon snack - pie.
Dinner – potato casserole with minced meat, mint-cucumber salad.

To implement the proposed menu for the family for the week, we provide some recipes.

Dried apricot and carrot salad:

Ingredients: 4 carrots, 2 handfuls of dried apricots, 1 tbsp. l. honey, 2 tbsp. l. lemon juice, 2 tsp. olive oil.
Preparation: peel the carrots and chop them on a grater, pour them into a salad bowl. Add dried apricots cut into strips. Whisk lemon juice, honey, olive oil. Dressing the salad.
Pilaf:

Ingredients: 1 carrot, 1 onion, 1 tbsp. l. spices for pilaf, 1 cup rice, 300 g pork, 3 tbsp. l. vegetable oil, herbs.
Preparation: wash the rice several times, first in warm water, then in cold water. Pour into a saucepan, add water and cook until tender. Meanwhile, heat the oil in a thick-bottomed saucepan. Peel the onions and carrots and chop them. Fry vegetables in oil until soft. Add diced pork. We continue to fry. When the meat is ready, add rice and spices. Stir, cover with a lid and simmer over low heat for about twenty minutes. Turn off the heat, sprinkle with chopped herbs, leave for a few minutes.

Salad with mushrooms and chicken:

Ingredients: boiled chicken breast, a handful of croutons, lettuce, 10 champignons, 2 tbsp. l. vegetable oil, 5 tbsp. l. sour cream, salt.
Preparation: cut the boiled breast into small pieces and pour into a salad bowl. Cut the champignons into slices and fry in oil until golden. Tear the lettuce leaves into small pieces. Add mushrooms and salad. Season with sour cream, salt to taste and sprinkle with croutons.

A balanced diet means correct usage proteins and slow carbohydrates, a small amount of fat and, of course, mandatory presence in the diet essential vitamins and minerals. No fasting should be allowed. The body must receive the amount of calories it needs to obtain daily energy. At the same time, 45% of the total diet should be carbohydrates, 30% complete proteins and only 25% fats (mainly of plant origin).

With a balanced diet, the emphasis should be on cereals and grain foods. This can be cereals, bran bread, pasta made from durum wheat, but not more than 200 grams per day. Be sure to include vegetables and fruits in your diet (about 5 cups per day), as well as lean meat and dairy products with low fat content, in an amount of 150 grams. Don't forget about fish, legumes and nuts. It is rare, but still allowed to include sweet, salty and fatty foods in the diet. Meals should be three or four meals a day. During this time, you will need to exclude all street food from your diet (shawarma, spring rolls, hot pies, breaded chicken).

In the morning before breakfast, drink 1-2 glasses of warm water
After 20-30 minutes, light breakfast: fruits, cereals, dried fruits
Drink water before every meal. More often the body lacks water than food. Don't drink at night.
Do not drink while eating. It is better to drink water an hour after eating
Eat often, in small portions
Break between meals 2-3 hours
Last snack 2-3 hours before bedtime. You can eat after 6
Eat at least 1 apple a day. Cleanses the body of toxins and wastes
Eat at least an hour before training
Eat animal proteins: white meat, fish, caviar, chicken
Use vegetable proteins: peas, beans, nuts (cedar, walnuts, almonds), beans
Consume fats: dairy products, vegetable oil(olive, flax, corn, cedar, soy, vegetable. Dress salads various oils instead of mayonnaise.
Healthy carbohydrates: can be found in cereals, bread (the healthiest is mustard), pasta, cocoa, chicory, honey, kozinaki.
Minimize your consumption of baked goods
When you have a sweet tooth, you can eat fruit

the picture is clickable ↓

Menu for the week (budget option)

To understand the essence of a balanced diet, you can use a ready-made menu.

Day	Menu
Monday	Breakfast: cook oatmeal(100 g rolled oats), to which half a teaspoon of honey and one grated apple are added. Dinner: salad of cucumbers, tomatoes and radishes, dressed with natural yogurt. You can add 150 g of oven-baked fish to it. Afternoon snack: one large green apple and a jar of crumbly cottage cheese without sweet additives. Dinner: three cheesecakes and a glass of dried fruit compote.
Tuesday	Breakfast: drink a cup of black coffee and eat a slice of dried bran bread, thinly spread with butter. Dinner: three boiled potatoes, sprinkled with chopped dill on top. Afternoon snack: green tea and two dates. Dinner: assorted vegetables, stewed with 100 g of cod.
Wednesday	Breakfast: omelette from chicken eggs with tomatoes and bell peppers. Dinner: Brown rice with corn. Afternoon snack: green tea without sugar and three slices of dark chocolate. Dinner: salad of cucumbers, Chinese cabbage and dill, dressed a small amount olive oil.
Thursday	Breakfast: Eat a fruit salad (kiwi, pears and apples) topped with low-fat yogurt. Dinner: a bowl of cream of broccoli soup and two fresh cucumber with a cheese slice. Afternoon snack: one large orange or green apple. Dinner: white cabbage salad, seasoned with 15% fat sour cream and 80 g of chicken fillet.
Friday	Breakfast: a cup of black coffee, one boiled egg and Chinese cabbage salad. Dinner: two boiled potatoes, three fresh cucumbers and a piece of white cheese. Afternoon snack: fruit assortment of banana, grapefruit and kiwi. Dinner: 100 g boiled buckwheat and 110 g grilled flounder.
Saturday	Breakfast: a cup of green tea without sugar and a carrot and apple salad. Dinner: eat 200 g of turkey baked with tomato and cheese. Afternoon snack: a piece of cottage cheese casserole. Dinner: eat 210 g of vegetable stew, which is prepared without salt and without spices.
Sunday	Breakfast: a cup of green tea, bread with jam and a handful of dried fruits. Dinner: 200 ml vegetable soup and a plate of green bean salad. Afternoon snack: Chicken egg white omelette. Dinner: noodles with Chinese cabbage.

Recipes for maintaining a balanced diet

Healthy cheesecakes

Cottage cheese 3% fat content 250 g
Chicken egg 1 pc.
Honey two teaspoons
Dates 3 pcs.
Semolina 60 g

Preparation:

Combine cottage cheese with semolina, egg and mix the resulting mass thoroughly.
Wash the dates, remove the pit from them and cut the dried fruits into small pieces, which are then added to the dough for cheesecakes.
At the end, honey is added and the mass is mixed again.
Pour a little flour onto a separate plate. Dense cakes are formed from the resulting dough, which are then laid out on a baking sheet previously covered with parchment paper. Cheese pancakes are baked for half an hour at 180 degrees.

Assorted vegetables with cod

Cod fillet 200 g
One medium sized zucchini
Bell pepper 1 pc.
Carrot 1 pc.
Cauliflower 150 g
Tomato paste 1 tbsp.

Preparation:

First you need to peel the carrots, grate them and put them in a preheated frying pan (it is better to use dishes with deep bottom), which is generously lubricated with olive oil.
Peppers and zucchini are cut into pieces and also added to the frying pan.
Cauliflower is boiled in slightly salted water for about seven minutes, after which it is added to the rest of the vegetables.
At the very end, cod, cut into pieces, is added to the stew. And the whole mass is seasoned with a tablespoon of natural tomato paste.

Omelette with vegetables

Ingredients:

Chicken eggs 3 pcs.
Tomato 1 pc.
Bell pepper 1 pc.
Milk 50 ml

Preparation:

In a separate container, beat the eggs with milk and leave this mixture aside.
Frying pan, slightly greased sunflower oil, you need to heat and lightly fry pre-cut tomatoes and bell peppers on it.
When the vegetables are covered with a beautiful crust, they need to be filled with an egg-milk mixture.
The stove is turned off, the frying pan is covered with a lid, and the omelette simmers in this state for about nine minutes, after which it can be eaten.

Cream of broccoli soup

Ingredients:

Carrot 1 pc.
Potatoes 1 pc.
Broccoli 300 g
Processed cheese 30 g

Preparation:

Peeled potatoes and carrots are boiled in a saucepan with water, to which broccoli is added a little later.
When the vegetables are ready, the liquid is practically drained, and the processed cheese is added to the pan. The soup is cooked over low heat for another five minutes.
The finished soup is whipped with a blender. If it turns out too thick, you can dilute it a little with broth or cream.

Curd casserole

Ingredients:

Cottage cheese with zero fat content 200 g
Rye flour two tablespoons
Chicken egg 1 pc.
One medium sized banana

Let's consider one of the menu options for three balanced meals a day for a week according to the program. Given daily ration takes into account the content of proteins, carbohydrates and fats.

The weight of the product is indicated in its raw form. The serving is intended for one person, but this does not mean that you need to eat everything listed. You should eat an amount of food that will satisfy your hunger, but do not overeat.

Drinks in a balanced diet

teas, mainly green, or a mixture of green and black;
herbal teas from St. John's wort, stevia, oregano, thyme, fireweed, etc.;
herbal teas from flowers and leaves of raspberries, currants, bird cherry, strawberries, blueberries, viburnum, lingonberries, etc.;
herbal and leafy mixtures;
coffee can be natural, barley, rye, oats, dandelion roots and mixtures thereof, and can be combined with cream;
milk with cream (150 g of milk + 50 g of cream), yogurt, Varenets, fermented baked milk and other fermented milk products;
compotes from dried or fresh berries and fruits;
a mixture of water with the addition of 2 - 3 tablespoons of berry, vegetable and fruit juices;
freshly prepared juices from berries, vegetables and fruits.

The drinks do not contain sugar and can be used as sweeteners. natural products- stevia, steviasana, stevioside, sucralose. It is also recommended to use lemon, jam, jam, which are prepared without sugar. When choosing a drink, you should consider the carbohydrate content in your daily diet.

When switching to a therapeutically balanced diet, you should give up bread and bakery products which are sold in stores. The authors of the program recommend replacing it with low-carb bread, pancakes, pancakes, cottage cheese flatbreads, dumplings prepared according to .

Monday

Breakfast: eggs with brisket, tomato salad with green onions, drink, sandwich with butter.

SALAD: green. onions 15 g + tomatoes 50 g
FRIED EGGS: eggs (2 pcs.) + brisket 20 g
Drink (1 glass).

Dinner: tomato soup with dumplings, baked pork with side dish, drink.

SOUP: bone broth 150 g + tomato sauce 10 g + sour cream 26% fat 20 g + half an egg + flour 5 g.
PORK: pork 120 g + potatoes (mashed) 150 g + boiled carrots 30 g + lard 15 g.
Drink (1 glass).

Dinner: pork sausage, garnish of fresh cucumbers and tomatoes, drink, sandwich with butter.

SAUSAGE: sausage 100 g + tomatoes 50 g + cucumbers 50 g.
SANDWICH: bread 55 g + cream. butter 20 g.

Tuesday

Breakfast: brawn with hard-boiled egg and cheese, tomato salad with onions, sandwich with butter, drink.

SELTZ: brawn 30 g + Russian cheese 20 g + one egg.
SALAD: tomatoes 50 g + onions. onion 15 g.
SANDWICH: bread 55 g + cream. butter 20 g.
Drink (1 glass)

Lunch: bone broth with dumplings, fried chicken with garnish, drink.

BROTH: bone broth 150 g + half an egg + wheat. flour 10 g.
CHICKEN WITH SIDE DISH: chicken 150 g + butter for cooking chicken 20 g + onions. onion 15 g + stewed. cabbage 150 g + stewed beets 60 g + lard for cooking beets 10 g.
Drink (1 glass).

Dinner: cottage cheese with sour cream, a sandwich with sausage and butter, a drink.

COOK: cottage cheese 10% fat 50 g + sour cream 26% fat 20 g.
SANDWICH: bread 60 g + cream. butter 30 g + amateur sausage 20
Drink (1 glass).

Wednesday

Breakfast: vegetable salad, scrambled eggs with brisket, drink, sandwich with butter.

FRIED EGGS: brisket 20 g + 2 eggs.
Drink (1 glass).

Lunch: red borscht, fried pork ribs with side dish, drink.

RED BORSCH: bone broth 150 g + tomato. paste 5 g + fresh. cabbage 10 g + beets 10 g + potatoes 10 g + sour cream 20 g + carrots 10 g.
RIBS: lard 15 g + buckwheat 30 g + ribs 150 g + sauerkraut. cabbage 50 g.
Drink (1 glass).

Dinner: liver pate with vegetable salad, drink, sandwich with butter.

PATE WITH SALAD: liver pate 100 g + 50 g tomato + greens. onion 15 g.
Drink (1 glass).

Thursday

Breakfast: hard-boiled egg with tomatoes and mayonnaise, sandwich with cheese and butter, drink.

HARD-BOILED EGG WITH TOMATOES: egg (1 pc.) + mayonnaise 15 g + tomato 50 g.
Drink (1 glass).

Lunch: pickle soup, pork cutlets with side dish, drink.

RASSOLNIK: bone broth 150 g + potatoes 10 g + sour cream 20 g + pickles 20 g.
PORK CUTLETS WITH SIDE Dish: onions. onion 10 g + pork 100 g + half an egg + bread 5 g + spices + lard 15 g + oatmeal 30 g + stewed carrots 30 g + creamy butter 15 g.
Drink (1 glass).

Dinner: vegetable salad, jellied pork legs, sandwich with butter, drink.

JELLY: veal 30 g + pork 30 g + decoction of pork feet 100 g + greens. peas 20 g + a third of an egg + carrots 20 g.
VEGETABLE SALAD: tomatoes 50 g + greens. onion 10 g.
SANDWICH: bread 55 g + cream. butter 20 g.
Drink (1 glass).

Friday

Breakfast: vegetable salad, scrambled eggs with champignons, sandwich with butter, drink.

FRIED EGGS: 2 eggs + champignons 10 g + cream. butter 20 g.
VEGETABLE SALAD: tomatoes 50 g + greens. onion 10 g.
SANDWICH: bread 55 g + cream. butter 15 g.
Drink (1 glass).

Dinner: pork liver with side dish, soup with dumplings, drink.

SOUP WITH DRUMBLINGS: bone broth 100 g + wheat. flour 5 g + half an egg.
PORK LIVER: pork liver 100 g + onions. onion 50 g + lard 25 g + stewed carrots 100 g + stewed beets 50 g.
Drink (1 glass).

Dinner: vegetable salad with eggs, sandwich with cheese and butter, drink.

VEGETABLE SALAD: eggs (2 pcs.) + boiled carrots 30 g + pickles 50 g + 20 g mayonnaise + 30 g parsley + greens. onion 20 g.
SANDWICH: cheese 20 g + bread 55 g + cream. butter 20 g.
Drink (1 glass).

Saturday

Breakfast: vegetable salad, saltison with eggs, sandwich with butter, drink.

SALTISON WITH EGGS: saltison 60 g + one egg.
VEGETABLE SALAD: + tomatoes 50 g + 10 g mayonnaise + cucumbers 20 g.
SANDWICH: bread 55 g + cream. butter 20 g.
Drink (1 glass).

Lunch: cabbage rolls, milk soup with dumplings, drink.

MILK SOUP: milk 150 g + wheat. flour 5 g + half an egg.
CABBAGED CARRIAGE: fatty pork 150 g + lard 15 g + rice 20 g + onions. onion 10 g + 20 g sour cream + white cabbage. cabbage 100 g + tomato sauce 5.
Drink (1 glass).

Dinner: drink, chicken salad, sandwich with cheese and butter.

SALAD: chicken 50 g + salted. cucumber 30 g + egg + mayonnaise 20 g + greens. peas 40 g.
SANDWICH: cheese 20 g + bread 55 g + cream. butter 20 g.
Drink (1 glass).

Sunday

Breakfast: vegetable salad, natural omelette, sandwich with jam, drink.

OMELET: cream 40 g + cream. butter 15 g + two eggs.
VEGETABLE SALAD: tomatoes 50 g + greens. onion 10 g.
SANDWICH: sugar-free jam 20 g + bread 55 g.
Drink (1 glass).

Lunch: pork chop with side dish, cold drink, drink.

COLD: bone broth 150 g + fresh. cucumbers 20 g + 50 g beets + greens. onion 20 g + sour cream 40 g + one egg.
PORK CHOCK: lard 20 g + pork 120 g + potatoes (mashed) 150 g.
Drink (1 glass).

Dinner: sandwich with brisket and butter, sausages with side dish, drink.

SAUSAGES: sweet red peppers 50 g + sausages 100 g.
SANDWICH: brisket 20 g + cream. butter 20 g + bread 55 g.
Drink (1 glass).