What is better to eat for breakfast, lunch and dinner with proper nutrition? Recipes of tasty and healthy food

To make the meals tasty and useful, they need to be planned in advance. What it is better to eat for breakfast, lunch and dinner, so as not to get too much and keep the figure? The diet should not only comply with the principles of healthy eating, but also personal needs and preferences. What do they eat for breakfast, lunch and dinner, if they do not want to get better or harm their bodies?

Setting up a nutrition plan for

Calories are not the only thing that should be taken into account when organizing your meal plan. Important when choosing ingredients of dishes is what kinds of products are included in the menu. Foods high in fat and sugar, usually contains a significant amount of calories. What is better to bring maximum help to your body? The best nutrition plan includes basically low-calorie foods, rich in nutrients your body needs.

This means that you need to return to the basics: fruits, vegetables, whole grains, healthy and nutritious proteins. To manage hunger and energy balance, you should use about the same number of calories for breakfast, lunch and dinner. To do this, you need to plan your weekly menu in advance, so you will know exactly what to eat in this or that meal.

Before breakfast

Since the human body consists of more than 70 percent water, the first thing to do after you wake up is to drink a glass of warm water, preferably with a lemon. It can also be a green tea or herbal drink. In order to optimize the metabolism, breakfast should be eaten as early as possible, without waiting for 9 or 10 hours. What is better to eat? For breakfast the most suitable protein food: eggs, cottage cheese, yogurt. The main thing is the correct balance of carbohydrates and protein.2-3 hours after eating, you can and starve, this feeling is not to be feared. This is a good sign, which means that your body effectively burns food.

Breakfast

What is better to eat for breakfast if you want to stay in shape? This meal not only helps prevent overeating during lunch, it also increases concentration, improves mood and memory. Breakfast should be in a special priority, especially for those who want to lose weight.

• Eggs and dishes with their participation will perfectly suit. In 480 calories you can keep up by making an omelette with a filling of cheese with a low fat content and spinach. It is served with two pieces of whole-grain toast and fat-free yogurt.

• A nutritious and quick breakfast. For example, a piece of whole-grain toast and fruit. If you cook at one time, you can always build a fast and useful, and most importantly nutritious cocktail, mixing in the blender fruit, yogurt, a handful of oats, a tablespoon of flax seeds and spinach leaves.

Lunch

When it comes to weight loss, lunch does not receive the same attention as breakfast, but in vain. What is better to eat in the afternoon? It can be a piece of tortilla with a stuffing of turkey, lettuce, sliced ​​tomato and mustard. Served this dish with vegetable soup, a small apple and low-fat yogurt( 485 calories).Or you can try a salad of pasta and beans mixed with cooked vegetables - carrots, broccoli and cauliflower, served with a little orange and weighs only 470 calories.

Afternoon meal

Lunch is a time when there is a great opportunity to include fish in your diet. Tuna and salmon are an excellent source of omega-3 fatty acids, which reduce the risk of cardiovascular diseases. Serving can be very diverse, however, it should be vegetables - tomatoes with the addition of avocado and cheese with low fat content. You can add lettuce, cucumber and other fresh vegetables. In addition, you can drink a cup of unsweetened yogurt and eat an apple.

Sandwiches - this is not a dinner

You can not be serious about such a meal as lunch. What it is better to eat in the afternoon, then not to break in the evening? To achieve a balanced diet, you need to make sure that the portion includes about 100-150 grams of vegetables and 80-100 grams of protein products( chicken breast, tuna or salmon).

Ordinary ham or sandwiches with cheese, salads or vegetable soups are all easy options, they do not contain enough useful substances. Good options can be meat salads with beans or grain bread, vegetable soup, or a small amount of chicken or minced meat with pasta and vegetables. In order to avoid craving for sweets in the afternoon, you can drink unsweetened mint tea, which will clear your taste.

Dinner

A healthy dinner can be simple or complex. Examples include a lot: turkey meatballs with stewed vegetables and parmesan, chicken roasted with brown rice, fruit with yoghurt for dessert. What is better to eat for dinner with proper nutrition? In order to make it easier, be sure to keep a healthy supply of food in the kitchen.

In the evening you can eat roast chicken, fried with vegetables such as red pepper, green beans and onions. You can add one teaspoon of vegetable oil and soy sauce with a low sodium content and serve with a small amount of brown rice. This low-calorie dinner is only 490 calories.

Delicious and healthy food: recipes

If desired, it is possible to eat tasty and healthy if you do not load yourself with empty and useless calories. Here is an approximate plan that contains 1 600 useful calories.

• Breakfast. Toasts with smoked salmon: 1 slice of toasted whole-grain bread, 1/2 tablespoon of cream cheese, 2 slices of smoked salmon, 1 thick slice of red onion, greens. Total: 360 calories.

• Second breakfast. Beetroot salad with olive oil and sea salt, baked in pita bread. Total: 220 calories.

• Lunch. Baked roast beef with horseradish: 2 tablespoons 2% Greek yogurt mix with 1 tablespoon horseradish and grease the meat, bake in the oven. Serve with lettuce, cherry tomatoes and fresh raspberries. Total: 300 calories.

• Snack. Smoothies "Tropical heartthrob".You will need 1/2 cup coconut water, 1/2 cup frozen mango, 1/2 cup freshly squeezed orange juice( 2 fruit), 1/2 cup kefir. Mix everything in a blender. Total: 210 calories.

• Dinner. Spaghetti with pepper. To prepare, you need: 1 cup chopped pepper, 1/2 cup chopped red onion, 1 teaspoon olive oil, 1 cup cooked spaghetti from durum wheat. Fry the pepper and onions in butter until the onion becomes translucent. Stir with the pasta and add the sauce to taste. Total: 420 calories. What is better to eat for dinner with proper nutrition? Let it be vegetables + meat, or vegetables + carbohydrates.

Visualize good health

Before laying out a dish on a plate, it's worth imagining what an ideal dish should look like. Visually divide your plate in half and fill one side with fruits and vegetables. The remaining two quarters should be filled with grain and lean protein.

You must necessarily have a portion of dairy products( kefir or yogurt).At least twice a week, you need to include beans and fish in your diet. But the consumption of solid fats, such as butter, as well as sugar and salt, should be reduced to a minimum.

Why do you want so sweet in the evening?

To eat after a well-balanced dinner, as a rule, do not want to, but what to do with the attacking craving for sweets in the evenings? This is easily explained from the physiological point of view. The late evening is the time when the blood sugar level falls and there is a huge craving for sweet food.

The best solution to the problem will be the proper protein snack. Try a protein shake or a bar that will quickly help restore the perfect balance between a small amount of carbohydrates and proteins.

What is better before exercise?

As research shows, the use of carbohydrates before training helps to slow down fatigue, increases stamina and performance. For an hour and a half before exercise, you can eat porridge, vegetables, potatoes, but not chocolate and biscuits.

A typical meal before a workout can include such dishes:

• curd with fruit;
• chicken breast with potatoes and broccoli;
• cabbage rolls from turkey;
• omelette with vegetables.

What is better to eat before training that you do not need to cook for a long time? The best choice is a protein cocktail.