How to choose a healthy diet plan?
Learn a special diet for How to choose a healthy diet plan every day, which will keep from extra pounds, saturate the body with slow carbohydrates, which are vital for intensive training.
A good healthy diet plan to start a new life from Monday!
About the mornings do not have the strength to wake up or stand up?
Here is a week-long healthy diet plan — with it, you will forget about excruciating awakenings and an afternoon nap secret from the authorities.
Changes in mood and lack of energy are associated with unstable sugar levels in your blood. It happens, especially when you eat irregularly and with anything.
How to choose a healthy diet plan?
The diet, designed for readers of the MN by nutrition specialist Matt Lovell and adjusted for realities by Dmitry Smirnov, is stuffed with slow carbohydrates to keep the blood sugar level even.
Unlike fast for How to choose a healthy diet plan, they will not lead to extra pounds, but they are vital for intensive training.
Monday
Breakfast
· Two egg omelet with cheese, onions, and tomatoes
· One grapefruit
· 1 cup green tea
Snack
· Two kiwis (or one large red apple)
· 30 g walnuts
· One pack (250 g) of low-fat cottage cheese without sweet fillers
Dinner
· Sliced boiled lamb with pita bread
· Green vegetable salad
· Olive oil (as a salad dressing)
· One tangerine
· 1 cup still water
Snack
· Protein mix of whey and casein protein in water, kefir or low-fat milk
· One large red apple
Dinner
· Soup: take 100 g of corn, 50 g of bacon, one onion, one potato and 100 ml of nonfat milk — grind everything, mix with milk and cook until tender
· One sizeable skinless chicken breast (boiled or grilled)
· Cabbage, Cucumber, and Bell Pepper Salad
· 225 ml low-fat milk
A healthy diet plan for Monday, but not too plentiful food is the key to good health and stable weight. By the way, the Monday menu saturates your body explicitly with vitamins C and B.
They are essential for the body to receive all the energy from the foods you eat during the day.
Tuesday
Breakfast
· One diet bun
· 20 g of bacon (remove all excess fat surgically)
· 1/2 tomato
· One poached egg
· 1 cup green tea
Snack
· One banana
· A handful of hazelnuts
· 1 cup green tea
Dinner
· A large sandwich of whole-grain bread, boiled or grilled chicken breast or white meat of turkey, green salad leaves, red onion rings and tomatoes
· 1 cup freshly squeezed orange juice
Snack
· Protein mix from whey and casein protein in water, kefir or low-fat milk
· One banana
Dinner
· Low-fat pork with vegetables — steamed everything
· Lightly salted soy sauce
· 1 cup low-fat milk
Healthy diet plan for Tuesday a day of high protein intake? A diet rich in natural sources of protein, such as chicken breast, beef, protein shakes, and even pork, invigorates very well — after all, your body has a much harder and longer digest to eat.
Wednesday
Breakfast
· 135 g oatmeal with raisins
· 225 ml low-fat milk
· 1 cup green tea
· One grapefruit
Snack
· Six diet bread with low-fat cheese
· One apple
· 1 cup green tea
Dinner
· One piece of Borodino bread
· Grilled or cooked skinless chicken breast
· Grilled vegetables with a little balsamic vinegar
· 1 cup freshly squeezed juice
Snack
· Protein mix from whey and casein protein in water, kefir or low-fat milk
· One medium bunch of grapes
Dinner
· Three egg Italian omelet with ham, tomato, and sweet potato
· 1 cup low-fat milk
Healthy diet plan for Wednesday By the middle of the week, you should completely stop wanting to chew on Snickers or two quietly.
The fact is that after several days of a diet consisting of products with low sugar content, the number of sudden attacks of desire to eat something sweet begins to decrease.
To all, the “guilt” has become a stable level of sugar in your blood. Now the craving for junk food, if it remains, will be purely psychological, so squeeze all your will into a fist and stop staring at chocolate bars and tiles.
Thursday
Breakfast
· Two pancakes made from protein powder (instead of flour) and whole eggs
· 2 tbsp. l berries (blueberries, currants or strawberries)
· 1 tbsp. l honey
· 1 cup green tea
Snack
· Eight diet bread with peanut butter or low-fat cheese
· 1 cup green tea
Dinner
· One apple
· Baked Sweet Potato
· Tuna in tomato sauce (all unsalted)
· 1 cup freshly squeezed juice
Snack
· Protein mix from whey and casein protein in water, kefir or low-fat milk
· One banana
Dinner
· Grilled fish (preferably salmon)
· Steamed vegetables
· A bowl of brown rice
· 1 cup low-fat milk
Healthy diet plan for Thursday
Everyone sometimes wants something sweet. Here you have natural sources of sugar — berries and honey.
Eating them for breakfast, that is, in the morning, you will not harm your cubes on your stomach. And since later meals are rich in fiber, you will not experience the drowsiness typical of sugar-rich meals.
Friday
Breakfast
· 135 g oatmeal
· 220 ml of milk
· 1 tbsp. l honey
· 1 cup green tea
Snack
· Two carrots
· One cucumber
· 1 cup green tea
· 30 g nut mixture (without sugar or dried fruit)
Dinner
· Coarse sandwich with tuna and light mayonnaise
· One orange
· 1 cup still water
Snack
· Protein mix from whey and casein protein in water, kefir or low-fat milk
· One kiwi
· One banana
Dinner
· Homemade Pizza:
· pita bread as a base with tomato sauce (preferably unsalted); chop the chicken breast, mushrooms, cheese and pepper (Bulgarian or chili)
· 1 cup low-fat milk
Healthy diet plan for Friday Tired of monotonous protein shakes? Add fruit to them — this will give a boring chocolate or vanilla drink a more pleasant taste and aroma.
In any case, do not stop drinking our mix, because it is a real universal weapon in the fight against hunger and overweight.
The casein component of the cocktail is a long-playing protein that will absorb for several hours, and the serum, on the contrary, is absorbed very quickly, immediately providing your body with protein when it is especially necessary.
Saturday
Breakfast
· Three egg omelet with bell pepper, chili, grated cheese, and chopped ham
· A glass of low-fat milk
Snack
· 40 g almonds with dried apricots
· 1 cup green tea
Dinner
· Chicken soup with vegetables (should be equally divided in chicken soup with vegetables)
· Two slices of rye bread or wholemeal bread
· One banana
· One apple
Snack
· Protein mix from whey and casein protein in water, kefir or low-fat milk
· One grapefruit
Dinner
· Chowder or ground beef stew of turkey, beans, tomatoes, pepper (as seasonings) and sweet corn
· 95 g brown rice
Healthy diet plan for Saturday
Start your weekend with an omelet with vegetables; it will give you strength for a long walk on IKEA. The Saturday menu design to restore the amount of protein and fiber spent on the day before, without which you will have neither vigor nor strength.
So that these reserves do not turn into roundness on the sides — make Saturday’s rest as active as possible.
Sunday
Breakfast
· Two slices of cottage cheese casserole
· 1 tbsp. l honey
· 150 g blueberries (or strawberries)
· 1 cup green tea
Snack
· Two slices of Borodino bread with low-fat cheese
· One large red apple
· 1 cup freshly squeezed juice
Dinner
· DIY cheeseburger: 2–3 slices of low-fat cheese, cucumbers, tomatoes, a couple of onion rings, a meat cutlet from chicken or ground beef, a diet bun
· 1 cup low-fat milk
Snack
· Protein mix from whey and casein protein in water, kefir or low-fat milk
· One orange
Dinner
· 1 homemade hamburger: you make the meat part from low-fat ground beef, bread from a coarse bun
· Green Fresh Vegetable Salad
· 225 ml low-fat milk
Healthy diet plan for Sunday
Following the rules of a healthy diet does not mean that you have to choke on brown rice for the rest of your life. Traditionally “harmful” burgers, if cooked correctly, will become a healthy complement to the “right” dishes.
On the Sunday menu, it’s entirely possible to add real “harmful” foods that you love, but in limited quantities. Small violations of the regime once a week will not be able to harm you.
On the contrary, thanks to controlled mistakes, it will be psychologically more comfortable for you to keep a monotonous, albeit healthy, diet.
