Balanced nutrition menu for the week and low-calorie recipes

A balanced diet helps maintain health and a slim figure, allowing you to be cheerful and active throughout the week. In order not to stand at a loss in front of the store shelves after work, you can think through the menu for the next week in advance, make a list and purchase the bulk of the products.

A menu based on a balanced diet helps improve digestion and increase the chances of losing weight.

Drinks in a balanced diet

One of the main tenets of a healthy diet is to drink enough liquid, namely, clean drinking water. If you drink a lot of tea or coffee, reduce the amount, these drinks dehydrate the body. For every cup of coffee you need to drink two cups of water.

Juices, sweet compotes, carbonated drinks should not be included in a balanced diet. You can drink compote or herbal teas without sugar; instead of juice, it is better to eat a regular fruit or vegetable - it contains all the same vitamins, less sugar, and also valuable plant fiber.

Healthy drinks include coconut water - it is low-calorie, has a rich composition, noni juice - it is more of a vitamin supplement than a drink, and carob - a cocoa substitute.

To quench your thirst, it is better to drink plain water. It ensures the normal functioning of all body systems, helps to be alert, and preserves the beauty of the skin.

Dr. Schwarzbein's program

There are other options for a balanced menu that can be used as an example for creating a diet. The program created by Dr. Diana Schwartzbein, a certified endocrinologist, is in demand among adherents of a healthy, balanced diet. Her book, The Balanced Nutrition Program, is also popular among those seeking to lose weight.

The doctor talks about the concept of healthy eating based on the so-called food square. This square is divided into four parts, according to the number of main groups of nutrients: proteins (fish, meat, milk), fats (small animal and vegetable), carbohydrates (cereals, bread, fruits), fiber (vegetables that do not contain starch).

Among the four listed groups, the most important are proteins and fats, as they are important for the renewal of tissues and cells, as well as for the synthesis of the most important enzymes and hormones . Vegetables, in turn, are loaded with vitamins, minerals and fiber. Carbohydrates are a source of energy for the body. They should be consumed only in their natural form - that is, everything that can be grown and collected. Artificial carbohydrates are chips, pasta, bread, cereal, etc.

According to Dr. Schwarzbein's nutritional system, to be healthy, a person must consume foods from all four groups. That is, any mono-diets, as well as protein or carbohydrate diets, are not healthy and upset the biochemical balance.

It is very important that during one meal there are products from all four groups on the table.

Basic rules for a balanced diet

When calculating the caloric content of a diet for a week and a month, many factors must be taken into account - gender, age, a person’s lifestyle, whether he wants to lose weight, build muscle mass, etc.

Rules:

• Power mode and frequency. Divide your diet into 5 meals, 3 main meals and two snacks. This will help maintain your metabolism and not go hungry during the day.
• Always have a healthy snack on hand. It’s bad to take long breaks between meals and suffer from hunger; it’s no better to snack on anything.
• BZHU. In addition to caloric content, the ratio of proteins, fats and carbohydrates, vitamin and mineral value of food is important.
• Diversity. Any product becomes boring if you eat it every day. Even on a low-calorie diet, it’s easy to make your diet varied - cook new dishes every day, experiment with spices.
• A smart approach. There is no need to go to extremes - if you really want a piece of unhealthy cake, eat it. Only one. You can fit it into your daily calorie intake. Metabolism, accustomed to a balanced diet, will cope with a one-time load without harm to your figure and health.

Ginger

This spicy root, native to Asia, has been known for its medicinal properties for thousands of years.

Benefit:

Ginger is rich in vitamins A, C, group B, minerals - potassium, iron, zinc, calcium, magnesium, etc.

Ginger has antibacterial, antifungal, immunostimulating, anti-inflammatory and tonic properties, and also normalizes the gastrointestinal tract and metabolism, thins the blood, reduces toxicosis and headaches, helps cope with cold symptoms, and more.

Contraindications:

It is worth avoiding the use of ginger in acute stages of gastrointestinal diseases, peptic ulcers, gastritis, pancreatitis, cholelithiasis, hemorrhoids, liver diseases, high fever, hypertension, inflammatory skin diseases (dermatitis, eczema, psoriasis, urticaria, seborrhea, etc.) . It is also important to know that consuming ginger affects the absorption of certain medications.

During pregnancy:

Ginger is recommended to be used with caution during pregnancy (second and third trimester) and breastfeeding.

For children:

Not recommended for children under 2 years of age. For older children only in the form of weakly concentrated ginger tea.

Features of use:

Before use, it is recommended to thoroughly wash the ginger root, remove the skin and soak in water for an hour in order to get rid of possible toxins. Ginger is best consumed fresh and frozen when unused.

Ginger is usually used as an additive to dishes, baked goods, and also to make healthy drinks (the most popular: ginger, lemon and honey, or you can add lemon balm and lingonberry leaves).

However, it is worth abusing this spice; it is best to take it in courses in the first half of the day in the winter-autumn period to maintain immunity.

Recommended daily intake:

3-5 grams is enough.

Recommendations for proper nutrition

Attention! All recommendations and dishes given in the article are designed for a healthy person who does not require a special diet.

• Contrary to what some people think, proper nutrition is not boring and bland. You need to eat fruits and vegetables, preferably fresh and seasonal, although today you can find high-quality cucumbers and tomatoes even in winter.
• Meat is important, preferably lean, poultry, fish (especially sea). For vegetarians, the source of protein will be legumes, soybeans, nuts, and some vegetables (asparagus and spinach). You can eat bread - but instead of white flour, it should be made from rye, whole grain, or buckwheat flour. The same goes for pasta.
• Food can be boiled, stewed, baked, grilled or dry-fried. The less heat treatment, the more useful substances remain in the food, but meat and fish must be boiled/baked until cooked, especially if children will eat them.
• It is better to avoid refined sugar and replace it with honey, dates, and fruits. You can also get healthy carbohydrates from cereals - eat porridge as a separate dish and as a side dish.
• The body needs fats - in moderation. Don’t give up quality cheeses, butter, and a variety of vegetables. Corn, flaxseed, and sesame oil in salads are healthier and tastier than traditional sunflower oil.

Completely eliminate smoked foods, processed foods, margarine, sweet dairy products, and carbonated drinks from your diet.

What's prohibited

Foods that do not fit into the above categories are considered unhealthy for humans and are not included in a balanced diet. Among the most popular foods that “unbalance” a healthy diet are candy, chocolate, cakes, chips and other fast food products. If you really want to, then on rare occasions you can treat yourself to dessert as a form of relaxation, but in this case it is better to give preference to an option containing less than 145 kcal.

How to create a balanced menu for the week?

First of all, you need to determine the calorie content of your menu using special calculators, there are many of them on the Internet. The system takes into account gender, weight, age and degree of mobility. If you want to lose weight, subtract 300-500 calories.

• Each person has his own individual characteristics that the calculator cannot take into account. If you don’t have any particular problems with losing weight, it’s enough to compare your menu a couple of times with the expected calorie intake; you shouldn’t get hung up on the numbers.
• More important is the quality of the diet, or the balance of proteins, fats and carbohydrates. On average, for a healthy adult it should be 1:1:4. If the goal is to gain muscle mass, and a person plays a lot of sports, you need to reduce the amount of fat and increase the amount of protein.
• Using special calculators and applications for your computer and even your phone, you can calculate the composition and calorie content of each dish, and then your daily diet. Combined with knowledge of the basic principles of a balanced diet, this will help you create a healthy menu for the week.
• In your personal menu, you can specify the times for breakfast, lunch and dinner. It is better to always eat at the same time - the regime improves digestion. Between them you can add an afternoon snack and a small snack - nuts, fruits, a glass of kefir will help you last until lunch or dinner and not overeat.

Calorie standard

There is a calorie standard that depends on the degree of obesity. With the first degree, the daily norm is 1800 kcal, with the second – 1500 kcal, and the lower limit should not fall below 1200 kcal per day.

However, these standards do not take into account your gender, age, or physical activity. If 1500 kcal is suitable for women aged 35 and 40 with minimal physical activity, then for men of the same age more calories will be needed.

Therefore, the best option is to calculate your individual calorie intake using an online calculator. And we will reduce calories through carbohydrates. By the way, the next point is about reduction.

Balanced menu for the week

Below are menu options for 7 days for different people. They are all exemplary and help to understand the principle by which proper nutrition is built. You can replace dishes and add new ones to suit your taste.

Menu for children

This menu is for a 4-year-old child (if he does not go to kindergarten). Portion sizes are approximate; the appetite and body composition of a particular child should be taken into account.

Fruits or dried fruits as a snack should be given an hour before the main meal, and not after, otherwise they can cause fermentation in the stomach (this also applies to adults). Before going to bed any day you can drink kefir or fermented baked milk.

Menu for women

The example is designed for a woman 20-30 years old.

After 35, metabolism tends to slow down. Nutritionists recommend reducing caloric intake and increasing physical activity to avoid weight gain.

You can also snack on nuts, apples, bread, and drink a glass of low-fat fermented milk product in the evening.

Menu for men

A balanced diet is not tied to gender and the menu can be the same. Men require more calories if they are actively involved in sports - more protein foods.

For lunch, men should not immediately eat thick soup, meat, side dish and compote with a bun - this overloads the stomach. It is better to add 1-2 snacks to your daily diet.

To avoid problems with men's health, experts recommend consuming foods containing folic acid, zinc, selenium, vitamins B, C and E. These include fatty sea fish, nuts, seeds, seafood, broccoli, spinach.

Menu for the whole family

Can be similar to any of the above, only the portion size changes. In a family menu, it is important to take into account the tastes of each person and follow the general principles of healthy eating.

Menu for schoolchildren

A school-age child spends a lot of energy on growth and learning; he needs constant energy replenishment of his body and brain. The menu shown does not include school lunches. If your child eats in the cafeteria, adjust his diet depending on the amount of food he receives outside the home.

Sample menu for schoolchildren and teenagers:

For athletes

A menu for a person actively involved in sports is not a low-calorie diet. The diet should provide a sufficient amount of energy and “building material” for muscle growth.

Sample menu for athletes in the table:

For the vegan bodybuilder

In this case, the main thing in food is to gain the right amount of protein necessary for muscle growth. It can be obtained from plant products - beans, lentils, chickpeas, quinoa, broccoli, asparagus, spinach. Soy protein has been proposed as an additional source.

A vegan menu allows you to cleanse your body.

Approximate vegetarian ready-made menu for the week:

Weekly menu for pregnant women

Don't eat for two during pregnancy, as grandmothers recommend, and you won't have to lose weight after giving birth. The main thing in a pregnant woman’s diet is balance and good quality food. You only need to slightly increase the calorie content of the menu at the end of the second trimester.

Avoid salted and dried meats and uncooked fish. During pregnancy, you should not experiment with unusual foods, but you should not limit yourself too much. Pregnancy is not a disease, and in the absence of doctor’s testimony, a pregnant woman can lead a normal healthy lifestyle.

Friday (fish day)

Breakfast : oatmeal with milk, 2 cheesecakes, 30 g of walnuts.

Second breakfast : banana, cereal bar.

Lunch : fish soup, steamed fish cutlet, sliced ​​vegetables.

Afternoon snack : boiled shrimp with lemon, orange juice.

Dinner : mashed potatoes, steamed fish cutlet.

Budget balanced menu for the week

Many people think that healthy eating is not cheap. The most affordable and nutritious foods - pasta, sugar, cereals, white flour - are not beneficial and are allowed only in small quantities, while meat and fish, fresh vegetables in winter are expensive.

This is not entirely true, and it is possible to create a balanced menu on a budget. From cereals, choose buckwheat, millet, oatmeal, barley, brown rice. Legumes, chicken fillet and inexpensive varieties of fish - pollock, pangasius, hake, mackerel - will be used as sources of protein. Cottage cheese and eggs are also available to everyone.

Avoiding store-bought sweets, yoghurts with additives, sweet cheeses, carbonated drinks and processed foods will help save significant amounts.

Experiment with home baking - many sweets can be made without adding artificial flavors, white flour or refined sugar. They are cheaper than industrial ones, but more useful.

At any time of the year, beets, cabbage, carrots, apples, and bananas are on the shelves. For desserts, you can take peanuts and dates. Use spices and look for new ways to prepare familiar foods, there are many more of them than you think!

Saturday (meat day)

Breakfast : barley porridge with butter, tea with milk, persimmon.

Second breakfast : grapes, 50 g of halva, 30 g of peanuts.

Lunch : baked chicken legs, beet salad.

Afternoon snack : homemade yogurt, peach, 20 g of seeds.

Dinner : buckwheat with mushrooms, cucumber, schnitzel with chicken.

Recipes

Chicken breast cutlets

Ingredients:

• 600 g chicken breast fillet.
• 200 g cottage cheese 3% fat.
• 1 egg.
• Salt, pepper, herbs to taste.

Preparation progress:

• Cut the fillet into small pieces, place in a blender bowl, and chop. You can chop it very finely with a knife.
• Thoroughly mix the resulting minced meat, cottage cheese, egg, salt and spices.
• Form cutlets with wet hands and fry in a dry frying pan until cooked (5-7 minutes on each side). Can be steamed in silicone molds.
• The nutritional value of the dish per 100 grams is 146.8 kcal.

Pumpkin soup

Ingredients:

• 1 liter chicken or vegetable broth.
• 1 onion.
• 1 large or 2 medium carrots.
• 600 g pumpkin pulp.
• 2 potatoes (optional).
• Cream 10% fat, crackers.

Preparation progress:

• Cut the pumpkin into cubes, cook until soft in the microwave or steam, puree with a blender.
• Bring the broth to a boil, add the peeled onion, then the carrots and potatoes.
• When all the vegetables become soft, add pumpkin puree, cook for another minute, remove from heat.
• Puree the soup directly in the pan with a blender until smooth. If desired, add salt, pepper, ground ginger, hot red pepper.
• When serving, add a little cream to the soup and decorate with croutons.

Pancakes “Correct”

Ingredients:

• 150 g coarse wheat flour.
• 100 g corn flour.
• 1 tbsp. l. Sahara.
• A pinch of salt.
• 0.5 tsp. soda
• 300 ml kefir.
• 1 tbsp. l. vegetable oil.
• Vanilla sugar, cinnamon optional.

Preparation progress:

• In one container, mix both types of flour, salt, sugar, soda, and spices.
• In the other, add the egg to the kefir and beat with a fork.
• Gently mix dry and liquid ingredients. The dough should have the consistency of thick sour cream; depending on the moisture content of the flour, you may need less or more kefir.
• Add vegetable oil.
• Fry the pancakes in a well-heated dry frying pan. When bubbles begin to appear and burst on the surface of the dough, turn the pancake over. On the other side, fry a little less.
• Can be served with honey, maple syrup, berries.

Whole grain buns

Ingredients:

• 160 g whole grain wheat flour.
• 1 egg.
• 150 ml kefir (any fermented milk product).
• 1 tsp. soda
• Salt to taste.
• Sesame seeds for sprinkling.

Preparation progress:

• Mix the dry ingredients separately, except for the topping (flour, soda, salt).
• Beat the egg with kefir.
• Combine both masses and knead into a non-sticky dough. You may need a little more flour.
• With wet hands, form small buns. You can grease them with yolk and roll them in sprinkles.
• Preheat the oven to 180 degrees, place the buns on foil or a silicone mat, bake for about 20 minutes.

Ratatouille

Ingredients:

• 3 large ripe tomatoes.
• 2 medium sweet peppers.
• 1 zucchini.
• 1 eggplant
• 1 head of onion.
• Olive oil.
• Salt, pepper, dried garlic powder, Provençal herbs or other spices to taste.

Preparation progress:

• We make cross-shaped cuts on the tomatoes, place them in a saucepan, and pour boiling water over them for 3-5 minutes. Then remove the skin and knead.
• Heat 2 tbsp in a frying pan. oil, fry finely chopped onion and bell pepper, salt, pepper, add spices.
• When the onion becomes transparent, add the mashed tomatoes and simmer under the lid for about 5 minutes.
• Cut eggplants and zucchini into thin slices. Place in rows in a baking dish; you can also add tomato rings and fresh basil.
• Pour the sauce from the frying pan on top, bake the ratatouille in the oven at 180 degrees until the vegetables are soft (about 40 minutes). This dish can be eaten both hot and cold.

Bottom line

The menu is quite simple to create. You just rarely have time for this, right?

It will be easier if you always have a list of prohibited foods and healthy ones that you can combine as you please.

What products do we focus on:

• Fat burners: hot spices, citrus fruits, pineapple;
• Fiber: cereals, cereals, vegetables and unsweetened fruits, whole grain bread, durum wheat pasta no more than once a week;
• Antioxidants: berries, greens, dried fruits, seafood, seaweed, legumes, garlic, onions, sometimes red wine;
• Protein products: eggs, lean meat, fish;
• Dairy and especially fermented milk products. Low fat.
• Be sure to have some healthy fats: vegetable oils, nuts, seeds, avocados.
• Liquid: mineral water, green tea, herbal decoctions, sugar-free compotes, sometimes freshly squeezed juices (not packaged!)

Balanced vegetarian menu for the week

For people who eat a plant-based diet, it is important to monitor the amount of protein, essential amino acids, and some microelements.

• The menu should regularly include legumes, brown rice or quinoa, broccoli, spinach, and sesame seeds. If you allow eggs and dairy products, they can also serve as additional sources of protein and calcium.
• You can add flaxseed oil to your diet, some pharmaceutical preparations - iron, zinc, omega-saturated fatty acids.
• For breakfast, vegetarians can choose porridge with fruit; you can add coconut or soy milk to it. Breakfast option - bread with tofu cheese, avocado, and herbs. There are recipes for making pancakes, pancakes, baked goods without eggs and dairy products - they taste just as good as the classic ones.
• For lunch, prepare vegetable soup, borscht; soups with peas, beans, and lentils will be a good nutritious first course. For the second course you can serve cereals, pasta or the same legumes with vegetables, or fresh salad. It is good to supplement it with sesame seeds, season with healthy olive, mustard or corn oil.
• Fruits or berries will serve as an afternoon snack , for lacto-vegetarians - with cottage cheese or unsweetened yogurt.
• The best dinner is a light vegetable stew , you can cook something from lentils - they are best digested from legumes and will not leave you feeling heavy overnight.

Tuesday (fish day)

Breakfast : boiled buckwheat, cabbage salad, tea with lemon.

Second breakfast : 100 g of cottage cheese, banana.

Lunch : salmon steak baked with herbs, boiled rice.

Afternoon snack : salad with shrimp, fresh orange juice.

Dinner : fish soup, sandwich with soft cheese and sesame seeds, mint tea.