Recipes for proper nutrition for a healthy lifestyle. Grocery list

Most people carefully monitor their weight, often adhere to all kinds of diets and even achieve good results, but often the hated kilograms return. To improve your health and improve your well-being, you just need to start eating right and changing your lifestyle.

Our article below outlines the principles of a healthy diet and lifestyle for maintaining normal weight. Namely:

• basic principles of nutrition;
• products that you need to give preference to and try to exclude;
• advice from nutritionists;
• menu for the week;
• differences in children's diet;
• recipes for proper nutrition for a healthy lifestyle for adults and children.

In order to stay on track and achieve your goal, set your priorities correctly, because health is the most important thing!

What foods should you not eat?

It is worth limiting or completely eliminating the consumption of the following products:

• baked goods, dough, pastries and white bread;
• sausages and sausages;
• mayonnaise, ketchup and sauces;
• canned meat;
• sweet and carbonated drinks;
• smoked meats;
• egg yolks;
• products with a high content of animal fats;
• semi-finished products and fast food;
• alcoholic drinks;
• sweet confectionery products.

It is allowed to eat one of the prohibited foods once a week in order to reduce the load on the nervous system and not break down.

Advice from nutritionists on proper nutrition

Experts strongly recommend, in addition to all of the above, to follow the following recommendations:

• The amount of fluid you drink per day is 2-2.5 liters. In addition to regular water, you can quench your thirst with green tea, rosehip infusion, herbal tea or with the addition of ginger.
• Be careful with salt and reduce its consumption. When cooking, salt can be replaced with soy sauce.
• Be careful with sugar; where possible, it is better to use honey.
• Be sure to have breakfast.
• Don't neglect snacks.
• Chew thoroughly.
• After 16-00 it is not recommended to eat fruit.
• Arrange fasting days, ideally once a week, but start with once a month.
• Eat freshly prepared food.

Movement is life! You won't be able to crunch a cabbage leaf while lying on the sofa. Moderate exercise plus proper nutrition are two postulates of a healthy lifestyle.

How to eat right for weight loss

The effect of losing weight when following diets and proper nutrition is achieved through a calorie deficit, so you first need to calculate how much of them is spent by the body during the day.

This can be done using the formula:

1. for men: BMR=[9.99*weight in kg] + [6.25*height in cm] – [4.92*age years] + 5
2. for women: BMR=[9.99*weight in kg] + [6.25*height in cm] – [4.92*age years] – 161.

According to calculations, the minimum amount of calories required to maintain body functions should be obtained. The resulting number must be multiplied by the coefficient of physical activity, from 1.2 to 2.0, where 1.2 corresponds to minimal physical activity, and 2.0 – extremely hard physical labor.

If you do not exceed the calculated calorie threshold, then gradual weight loss will begin.

Rules for losing weight:

1. Eat in small portions 5-6 times a day.
2. The last meal should be 3 hours before bedtime.
3. Drink more water. The minimum volume of clean water consumed should be at least 1.5-2 liters per day (8 glasses). The first 2 glasses of water are drunk immediately after waking up with a break of 30 minutes, and the rest - throughout the day 15-20 minutes before meals.
4. Carbohydrates should be consumed in the first half of the day before 12 o'clock, then they will not be converted into fat deposits. It is worth giving preference to complex carbohydrates (porridge, cereals, vegetables).
5. Your largest meal should be breakfast, which should contain almost your entire daily serving of carbohydrates to fuel your energy for the day, as well as protein and healthy fats.
6. Fruits and nuts are ideal for snacking. Despite their high calorie content, even while losing weight you need to eat at least 12 nuts a day.
7. Replace all side dishes with vegetables. Fried potatoes or mashed potatoes, pasta - it would be healthier to replace them with non-starchy vegetables, for example, green beans, peas (fresh or green), carrots, celery, any type of cabbage (white cabbage, cauliflower, Brussels sprouts, broccoli, etc.). The choice of vegetables is very varied. They can be stewed, boiled, steamed.
8. Dinner should consist of proteins. It can be cottage cheese, yogurt without additives, meat, fish.
9. Eat lean meats (chicken, turkey, veal). Meat should not be fried in oil; it is better if it is boiled or steamed, grilled, dry-fried or baked in foil.
10. A convenient habit would be a “food diary”. To do this, you can create a special notepad or application on your smartphone, which will record meal times, a list of foods and portion sizes. This will make it easier to count the calories, proteins, fats and carbohydrates you eat.
11. Before each meal, eat ¼-1/2 grapefruit.
12. Each product eaten from the prohibited list must be worked off with physical exercise.
13. Plan a menu of 5 meals for a week in advance and follow it. It needs to be constantly diversified.
14. Drink more green or herbal tea between meals.
15. Prepare food without salt and sugar. If possible, replace sugar with honey.
16. Add red pepper.
17. Replace products. For example: for lovers of flour, you can replace wheat flour with bran, oatmeal or fiber; for those who have a sweet tooth, use a sweetener or stevia; for those who cannot live without pasta, spinach, buckwheat or whole grain products, as well as glass noodles, are suitable.
18. Eating more vegetable soups makes you feel fuller and contains few calories.

Basic principles of proper nutrition

All kinds of diets imply certain restrictions and are designed for a certain period, which cannot be said about proper nutrition (PN). You need to eat right all your life, because in this way a person saturates his body with useful substances, ensures good health, and excess weight goes away on its own, the so-called bonus.

Diversity

Don't worry that if you eat right, you'll have to munch on one salad every day.

The basic and most important principle of PP is product diversity.

The human body needs properly balanced food, including proteins, fats and carbohydrates.

Proteins are responsible for launching metabolic and other internal processes, fats provide energy to a person, and carbohydrates increase resistance to various infections. Fruits, vegetables, meat, seafood, dairy products and cereals are all components of every person’s daily healthy diet.

Mode

Finding the right products is just the beginning! The second most important principle of PP is adherence to the regime. The following points should be taken into account:

• number of appointments;
• intervals;
• strict distribution of product values.

The ideal option is for a person to set a meal schedule for himself and be able to stick to it every day. Nutritionists recommend eating often (at least five meals a day) and little by little.

Don’t overeat before bed ; after dinner, you can sleep 3 hours later. Before noon, it is better to eat more filling foods, since during the day all the energy received from them will be spent, and for dinner, give preference to lighter foods.

Compatibility

In order not to harm yourself, you need to learn how to combine products correctly with each other, hence the next principle of PP - compatibility. It is necessary to remember the main nuances:

Fruits should not be mixed with other foods

1. Fruits should be eaten separately, not combined with other foods; they are digested within an hour, so they are good for snacking.
2. Milk causes fermentation, so you should reduce your consumption.
3. A lot of acid in salads interferes with the absorption of proteins.
4. Do not get carried away with foods rich in starches; bread and porridge (potatoes) at the same time are not permissible.

Not compatible:

• proteins with carbohydrates, potatoes with meat - a definite no;
• proteins with fats, example - meat with butter;
• two different proteins at the same time, for example, fish meat and poultry meat;
• carbohydrates with acidic vegetables.

You can treat yourself to your favorite delicacies, but infrequently and in small quantities

Moderation

Know moderation in everything! Moderation is another principle of PP.

It should be understood this way - you shouldn’t completely exclude your favorite food, even if it’s not healthy, you just need to reduce the amount of its consumption. Continue to treat yourself to goodies, but in small portions and not so often. “Everything in moderation and nothing in excess,” as Socrates said.

Timeliness

Irregular nutrition leads to weight gain due to the growth of fat. Why is this happening? Any food eaten by a person is broken down into glucose and other various simple carbohydrates. Then they enter the blood and the pancreas, responding to an increase in blood sugar, releases insulin, which helps glucose penetrate into the cell, where it is burned.

When a person eats regularly, the pancreas works like a Swiss watch. If more than 4.5-5 hours pass after eating, then when a person gets to the table, the pancreas responds by releasing a large amount of insulin, and it itself is a fat stabilizer, that is, it stores all the energy in reserve.

As a result, excess deposits appear on the waist and hips. This is why timeliness is another sign of PP.

Calorie content

The main thing is not only to eat the right food, but also to learn not to abuse it.

The energy value of the food eaten must be equal to the energy expenditure of the human body, therefore another principle of PP is calorie control.

And it lies in the ability to select foods that, with the maximum amount of nutrients, have the minimum number of calories.

Between a handful of grapes and a glass of cola, you need to make a choice in favor of grapes: calories are the same, but grapes have much more nutrients. When calculating calories, you should take into account not only age and gender, but also lifestyle. The more active a person is, the more calories he needs.

Proper breakfast recipes

For breakfast, nutritionists advise consuming 25-30% of your daily calorie intake. It is necessary to create a menu based on the fact that complex carbohydrates are indicated for the first meal for breakfast. Healthy food (recipes for healthy breakfasts every day are presented below) should set a good mood and a boost of energy for the whole day.

Oatmeal

• 3 tbsp. rolled oats flakes;
• ½ glass of water;
• fruits or berries (fresh or frozen);
• a handful of nuts (hazelnuts, cashews, walnuts, almonds, etc.).

Pour the flakes into boiling water, cook for 1-2 minutes, remove from heat and leave covered for 5 minutes. Pour finely chopped fruits or berries into the finished porridge, mix and sprinkle crushed nuts on top.

"Lazy" porridge

The principle of preparing such porridge is that it is left overnight and is ready to eat in the morning.

For it you will need:

• washed buckwheat or oatmeal (rolled oats or any cereal flakes);
• low-fat or fat-free kefir or natural yogurt without additives.

2 tbsp. cereals or flakes are poured with a glass of kefir and left overnight. In the morning, a healthy breakfast to cleanse the intestines will be ready. You can add some fruits or berries, nuts, honey or a pinch of cinnamon to it. A grated apple slice and a pinch of cinnamon go well with oatmeal.

Cottage cheese

Cottage cheese itself is nourishing and healthy, but there are also many variations on how to make it even more healthy and tasty:

• add 1 tsp to it. honey;
• cut bananas into small circles;
• mix with dried apricots, raisins and prunes;
• add greens;
• mix with your favorite vegetables (cucumbers, tomatoes, bell peppers, celery);
• cut your favorite fruits.

Smoothie

There are many options for preparing smoothies for breakfast, the main thing is to choose hearty ingredients that will give you the right boost of energy for the morning:

• 100 ml natural yogurt + 50 g cottage cheese + 2 tbsp. sprouted wheat or oatmeal + ½ cup fruit + ½ cup orange juice;
• 4 strawberries + ½ apple + 100 ml kefir + 30 g oatmeal flakes + a handful of nuts;
• ½ cup oatmeal + 2 bananas + low-fat yogurt. You can add dried fruits, orange juice or a little dark chocolate;
• 3 handfuls of black currants + 1 glass of orange juice + 250 g of yogurt or cottage cheese.

Oat pancakes

If you are tired of oatmeal in the morning, you can turn it into a pancake; for this you will need to grind 1-1.5 cups of oatmeal in a blender or coffee grinder. A blender can produce coarse flour, which is healthier for the intestines. Next, the ground flakes need to be mixed with a glass of milk and 2-3 eggs.

You can add cinnamon to taste. Leave the mixture for 15 minutes until it swells and fry like regular pancakes in a hot frying pan. They will not turn out as thin as with plain flour, but they will be much healthier.

These pancakes can be served with:

• honey;
• sour cream;
• yogurt;
• fruits;
• cottage cheese.

Baked apple

You need to wash the apple, cut off the top and remove the core, making a glass.

You can put inside:

• a little natural yogurt;
• cottage cheese mixed with yogurt, cinnamon and lemon zest;
• cottage cheese with dried fruits and honey;
• cottage cheese with nuts, dried fruits and honey.

The apple is covered with a cut top and placed in an oven preheated to 200 degrees. Bake at the same temperature until done (30 minutes).

What are the benefits of clean eating?

The fact that clean eating promotes rapid weight loss, and the result lasts for a long time, has been proven through observations by medical specialists of their patients and documented; a large number of scientific papers have been written on this topic. But there are other positive aspects of this approach to food and diet.

Clean eating significantly reduces the risk of developing cancer. In addition, those who follow its basic principles are much less likely to suffer from diseases of the cardiovascular system. The fact is that their menu contains a minimal amount of cholesterol - the main provocateur of this type of disease.

Adherents of clean eating have a strong immunity to viral, infectious and colds. Even if they skip the flu shot, the virus bypasses them - this fact is also confirmed by medical experts.

Men who eat according to a “clean” diet are distinguished by stable potency and the ability to reproduce children even in adulthood - up to 70-75 years. Women are less likely to complain about problems with the genitourinary system, and they give birth to healthy children. In addition, they look much younger than their peers, their skin does not fade even without care using expensive cosmetics and procedures.

Healthy lunches: recipes

A healthy lunch should replenish your energy reserves. The most optimal food for lunch is soup, but it can be replaced with main courses, coming up with something new every day. Recipes for healthy and dietary lunches.

Casserole with mushrooms

Required:

• 300 g mushrooms;
• 3-4 potatoes;
• 1-2 tomatoes;
• bell pepper;
• 100 g of hard cheese (without animal rennet);
• 150 g sour cream.

Preparation:

1. Slice the potatoes into thin mugs.
2. Wash the mushrooms, chop and simmer over low heat for 5-7 minutes, adding spices to taste.
3. In a separate pan, simmer the tomatoes and peppers.
4. Place the prepared ingredients in a deep bowl in the sequence: potatoes-mushrooms-potatoes-vegetables.
5. Pour sour cream over the dish evenly and sprinkle with grated cheese.
6. Preheat the oven to 180 degrees. Cook the casserole at the same temperature for 40 minutes.
7. Cover the finished dish with a napkin and let it cool slightly, after which it can be served.

Vegetable soup

A variety of ingredients can be used for this soup so that it does not get boring. For example: it is recommended to replace white cabbage with broccoli or cauliflower, add carrots and herbs. The main thing is to preserve the maximum of nutrients when preparing it.

Ingredients:

• White cabbage;
• tomatoes;
• celery stalks;
• bell pepper;
• onion.

All ingredients need to be washed, cut, placed in a pan and filled with water. After boiling, cook for 5 minutes, cover with a lid and remove from heat. When 15 minutes have passed and the soup has infused, it can be eaten.

Chicken breast salad

Ingredients:

• chicken fillet – 0.5 kg;
• lemon;
• cabbage leaves – 2 pcs.;
• pine nuts – 80-100 g;
• 2 cloves of garlic;
• basil – 100 g.

Preparation:

1. Prepare the dressing by mixing ½ lemon, basil, spices and garlic in a blender.
2. Fry the nuts in a frying pan for a few minutes.
3. Add half of the nuts to the dressing.
4. Wrap the chicken fillet in foil and bake in an oven preheated to 200 degrees for 30 minutes.
5. Chop the finished meat, mix with the remaining nuts and dressing.
6. Place everything on cabbage leaves and serve.

Cold kefir soup

Ingredients:

• Kefir – 0.5 l;
• Greenery;
• Cucumber;
• Garlic – 2 cloves.

Preparation:

1. Cool the kefir in the refrigerator.
2. Wash vegetables and herbs.
3. Finely chop all ingredients.
4. Pour kefir into a deep plate, add prepared vegetables and herbs.
5. Mix everything, add salt and pepper to taste and serve.

Diet salad

In this dish, all ingredients can be easily replaced with others, taking into account compatibility with each other and calorie content.

Ingredients:

• carrot;
• celery (root);
• lemon juice;
• vegetable oil;
• greenery;
• Chees Feta.

Preparation:

1. Wash, peel the carrots, cut into slices.
2. Cut the celery into small pieces.
3. Season everything with lemon juice and oil.
4. Sprinkle the finished salad with cheese and herbs.

Afternoon snack with proper nutrition

An important meal of the day when eating properly is the afternoon snack, which should not be skipped. During the afternoon snack there is no need to set the table; a light snack is enough to satisfy your hunger and not eat too much at dinner. In addition, a snack between lunch and dinner should be healthy.

There are several recipes for delicious snacks without harming your figure for every day:

1. The best option for an after-dinner snack are fermented milk products such as kefir, yogurt, yogurt, whey, cottage cheese and others. The optimal serving size is 250 ml for drinks and 200 g for cottage cheese.
2. A fruit, such as an apple, kiwi, ½ grapefruit or ¼ avocado.
3. Vegetables or vegetable salad. A salad of fresh vegetables will satisfy your hunger. Cabbage, tomatoes, cucumbers, carrots, and bell peppers are perfect ingredients.
4. Smoothie.
5. A handful of nuts and dried fruits.

When choosing a product and portion, it is worth considering that the calorie content of food should not exceed 150-200 kcal.

Expert opinion on clean eating

Clean eating is welcomed by specialists in the field of nutrition and medicine, many of whom have even written scientific papers about it, created diets based on its principles, and draw parallels between it and the prevention or treatment of certain diseases.

Nutritionists approve of clean nutrition because its effect on weight indicators is obvious, but provided that the patient correctly understands the principles - the diet is varied, the volume of dishes with frequent split meals is minimal, most of it consists of fresh vegetables, fruits, herbs and lean meat.

Be sure to read: Say “No!” eating before bed

General practitioners, gastroenterologists and even psychologists approve of clean nutrition because it does not harm health, it restores immunity, normalizes the functionality of the gastrointestinal tract, unlike diets with strict restrictions and refusal of a certain type of food, it does not have a detrimental effect on psyche and nervous system.

Even pregnant and lactating women, the elderly, and children can eat “cleanly,” but within the framework of common sense. Those who follow this style of food selection and eating are advised to undergo full medical examinations more often. This will allow not only to identify negative consequences in a timely manner, but also to track the benefits of clean nutrition - weight loss, improvement in biomaterial analysis.

Healthy dessert recipes

Healthy food (recipes for the right desserts for a thin waist every day can be found below) often does not mean sweets and baked goods. But proper preparation and replacement of some ingredients allows you to include desserts in a healthy diet.

Banana muffins

Ingredients:

• 2 cups oatmeal;
• 3 ripe bananas;
• 2 eggs (2 tbsp ground flaxseeds, boiled with 2 tbsp boiling water);
• pitted dates ¾ cup;
• ground cinnamon;
• dark chocolate.

Preparation:

1. Preheat the oven to 180 degrees.
2. Mix all ingredients in a blender until smooth.
3. Chop the chocolate into crumbs.
4. Pour the batter into the muffin tin and sprinkle with chocolate.
5. Bake in the oven for 15-20 minutes until done.

Cheesecake with berries (in a slow cooker). 110 kcal/100 g.

Ingredients:

• Oatmeal flakes – 40 g;
• Whole grain flour – 1 tbsp;
• Egg – 2 pcs.;
• Cocoa – 50 gr.;
• Cottage cheese 0% - 450 g;
• Yogurt – 250 ml;
• Sweetener;
• Berry mix – 250 g

Preparation:

1. Mix cereal, flour, eggs and 100 g of cottage cheese.
2. Place the resulting mass in a multicooker mold and bake for 15 minutes in the “Baking” mode.
3. Mix the rest of the cottage cheese with a blender with yogurt and sugar substitute.
4. Add berries.
5. Place the curd and berry mixture on the crust, distributing it evenly, and put it back on “Baking” for 15 minutes.
6. The finished cheesecake will be covered with a golden crust. It is decorated with berries on top.

Oatmeal cookies with dried fruits

Ingredients:

• banana;
• 1 cup oatmeal or cereal;
• prunes, raisins, dried apricots;
• nuts (optional);
• honey.

The picture shows a recipe for healthy food that is suitable for every day, any day of the week.
Preparation:

1. Grind the banana into puree using a blender.
2. Mix banana puree and oatmeal (flakes).
3. The dried fruits, washed and steamed in boiling water, are finely chopped and added to the oatmeal-banana mixture. You can also add nuts.
4. Form balls and place them on baking paper.
5. Place in an oven preheated to 180 degrees and bake for 20 minutes.

Baked apple with honey

Ingredients:

• apples;
• honey;
• ground cinnamon;
• raisins and nuts.

Preparation:

1. Wash the apples, cut off the top and make a glass.
2. Sprinkle cinnamon inside the apple and pour honey.
3. Cover the top with a mixture of raisins and nuts.
4. Bake in an oven preheated to 200 degrees for 20 minutes.

Dinner Recipes

Nutritionists advise having dinner 2-3 hours before bedtime. The best option for the last meal of the day is vegetables and foods with a high protein content (meat, poultry, fish, eggs). The ratio between vegetables and meat products on the plate should be 2:1.

For those who like a lighter dinner, vegetable salads are suitable. When preparing an evening meal, we must not forget about proper processing of food. Healthy food - recipes for every day for dinner.

Salad with chicken and quail eggs

Ingredients:

• 100 g chicken fillet (pre-boil);
• cucumber;
• 2 quail eggs;
• lettuce leaves;
• ½ green apple;
• olive or flaxseed oil.

Preparation:

1. Cut the chicken into cubes, cucumbers into half slices.
2. Cut the apple into strips or grate it on a coarse grater.
3. Cut each egg in half.
4. Place lettuce leaves on a plate.
5. Place an apple and cucumber on top, decorate the edges with quail eggs, and place chicken in the center.
6. Season everything with oil and serve.

Greek salad

Ingredients:

• iceberg lettuce;
• feta cheese;
• pitted olives;
• Cherry tomatoes;
• natural yogurt.

Preparation:

1. Tear the salad coarsely.
2. Cut the tomatoes into four parts.
3. Cut the cheese into cubes.
4. Mix everything in a deep bowl, add olives and season with yogurt.
5. Place on plates and serve.

Vegetables and fish

Ingredients:

• lean fish fillet – 1 kg;
• 2-3 eggs;
• bell pepper and leek 200 g each;
• dill;
• lemon.

Preparation:

1. Roll the fish fillet in seasoning with coarse pepper and sprinkle with lemon juice.
2. Wash the vegetables. Finely chop the onion and dill. Cut the pepper into rings or half rings.
3. Beat the eggs and combine with the onion.
4. Place ½ of the egg mixture on a greased baking sheet. Place pieces of fish on top.
5. Sprinkle the fish with dill, cover with pepper slices and pour over the remaining eggs.
6. Cover with foil and bake in the oven at 200-220 degrees for 20-25 minutes.

Beef with broccoli

Ingredients:

• beef (veal) – 150 g;
• 200 g broccoli;
• vegetable oil.
• pepper and spices to taste.

Preparation:

1. Rub the beef with spices and wrap in foil.
2. Bake the meat in the oven for 40 minutes at 180 degrees.
3. Boil broccoli, drain and lightly fry.
4. Cut the finished meat into slices and serve with broccoli.

In this case, broccoli can be replaced with any steamed vegetables. For example, asparagus, green peas or beans, celery stalks.

What to consider when creating a menu

1. When drawing up a menu, you need to calculate the calorie content and distribute it over 5 meals. At the same time, breakfast accounts for 30%, second breakfast (1st snack) - 5%, lunch - 40%, afternoon snack (2nd snack) - 5%, and dinner - 20%.
2. The ratio of proteins, fats and carbohydrates in the daily menu should be approximately 1:1:4.
3. The menu should contain complex carbohydrates, but only before 12 o'clock (breakfast, lunch, dinner). All other meals should consist primarily of protein-rich foods.
4. The optimal serving size is 350 ml. For a distended stomach this is very little, but if you eat with a small spoon, then in 1-2 weeks the stomach shrinks and gets used to the volume.

5. The menu should be as varied as possible. Various sites are full of recipes for delicious and healthy dishes. In addition, such a diet will provide the body with all the necessary vitamins and microelements.
6. The use of spices is not prohibited. Many natural spices help with weight loss, such as ginger, red pepper, cinnamon, basil, cloves, cumin and turmeric. The ban applies only to salt and sugar.

Balanced menu for the week

The last meal is not necessary. A late dinner is needed only if you are very hungry before bed. It can be any milk or fermented milk drink with a low fat content and without additives.

Eating healthy foods in the right proportions is a recipe for losing weight and feeling good every day. A well-designed menu is the key to human beauty and health.

Clean eating as a diet - what you can eat

This nutritional principle can help you lose weight if you tighten the rules a little, but within reason. The very fact that you have to give up sweets, starchy foods and all types of preservatives will help you get rid of several kilograms. Excluding complex foods and fried foods from your diet is also a great way to lose weight.

Be sure to read: The benefits and harms of eating pickles on a diet

If the goal of clean eating is precisely weight loss and rejuvenation, then the following menu is recommended:

• Breakfast – a spoonful of almonds without salt, half a glass of smoothie; a glass of yogurt, a cup of muesli or berries; toast with one egg and one avocado, fresh juice;
• Snack before lunch – 2 tangerines; 1 large plum; half a cup of pistachios;
• Lunch – a vegetarian sandwich or toast with vegetables and a boiled egg; fruit or vegetable salad with chickpeas;
• Afternoon snack – dried fruits, nuts, fresh fruits or vegetables, nuts of any kind;
• Dinner – baked chicken with brown rice; steamed asparagus with poached chicken and quinoa; beans with steamed fish;
• A snack before bed if you can’t sleep from hunger – a handful of white raisins.

Such a clean eating menu will help not only to lose weight in the shortest possible time, but also not to fall into depression due to the diet, restore immunity and not destroy the intestinal microflora.