Diet

What should a healthy eating program be like? 1 week healthy eating menu example

We can create a healthy nutrition program by taking the nutrients our body needs in sufficient quantities and at the appropriate time. Regardless of our age, a healthy diet can help us improve our quality of life and feel good about ourselves. You can create a healthy eating program not only by eliminating harmful and high-calorie foods, but also by including foods that will make you spiritually happy in your diet.

A healthy nutrition program supports mood, maintains weight, energizes the person and positively affects hair and skin health. So, how to prepare a healthy eating program? Here is a 1-week healthy eating program…

1 WEEK HEALTHY NUTRITION MENU

Do not skip meals while preparing an adequate and healthy nutrition program. Skipping meals will make you hungrier at the next meal. You can prepare a healthy nutrition program by having snacks between breakfast, lunch and dinner.

Start your day with breakfast to get a good start in the morning, to be fit throughout the day and to balance the blood sugar that drops during the night. After breakfast, which is the most important meal of the day, continue with lunch. The lightest meal of the day is dinner. Do not choose foods that are very high in calories at this meal.

You can prepare a healthy nutrition program by following the 1-week healthy nutrition program we have stated below regularly for 1 month and consuming plenty of water.

1) MONDAY

Breakfast:

Fat-free toast with 2 slices of whole wheat bread and 2 slices of low-fat cheddar
Snack:

1 whole walnut, 2 organic dried apricots
Lunch:

160 g lean tuna, salad with a teaspoon of oil on it, 1 slice of whole wheat bread

Snack:

1 box of fruit-free yogurt, 10 almonds

Dinner:

Chicken sauteed with vegetables, salad drizzled with 1 teaspoon of olive oil, 1 slice of bread or 3 tablespoons of bulgur pilaf, tzatziki or ayran

Snack:

1 serving of fruit, 1 tea glass of milk

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2) TUESDAY

Breakfast:

1 slice of wholemeal bread, 1 tablespoon of non-fat cheese, tomato, cucumber, 4-5 olives

Snack:

1 portion of fruit, 2 walnuts

Lunch:

3 grilled meatballs, salad drizzled with 1 teaspoon of olive oil, 1 slice of whole wheat bread
Snack:

Half a pack of diet biscuits, 1 glass of milk

Dinner:

1 portion of meatless vegetable meal, salad with 1 teaspoon of olive oil drizzled on it, 1 bowl of yoghurt

Snack: 1 portion of fruit, 10 nuts

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3) WEDNESDAY

Breakfast:

1 box of yogurt, 10 almonds, 1 kiwi

Snack:

2 whole walnuts, 2 organic dried apricots

Lunch:

1 cup of cooked pasta, salad drizzled with 1 teaspoon of olive oil, non-fat yogurt or 30 g cheese

Snack:

1 serving of fruit, 1 glass of buttermilk

Dinner:

Pumpkin soup (recipe continues in the news), salad with 1 teaspoon olive oil drizzled on it, 1 slice of unsalted bread, 50 g curd cheese

Snack:

1 serving of fruit, 1 glass of milk

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4) THURSDAY

Breakfast:

Low-fat menemen cooked with the yolk of 1 egg and the white of 3 eggs, tomato, cucumber, 1 slice of wholemeal bread

Snack:

10 hazelnuts, 5 black raisins

Lunch:

2 slices of feta cheese or 3 slices of mozzarella cheese, salad topped with 1 teaspoon of olive oil, 1 slice of whole wheat bread

Snack:

1 muesli bar, 1 glass of milk

Dinner:

200 gr grilled fish, salad with olive oil (1 teaspoon), roasted eggplant or steamed vegetables,

Snack:

2 servings of fruit

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5) FRIDAY

Breakfast:

1 glass of milk + 6 spoons of muesli

Snack:

3 grissini + fennel tea

Noon Food:

200 gr. Salad with turkey + seasonal greens

Snack:

5 almonds + 3 prunes

Dinner:

Bulgur pilaf with vegetables, tzatziki, rocket salad

Snack:

3 plums

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6) SATURDAY

Breakfast:

Toast with 2 slices of fresh cheddar cheese + 2 slices of wholemeal bread
Snack:

1 small peach

Lunch:

1/2 chicken breast boiled + salad with seasonal greens

Snack:

2 dried figs + 10 hazelnuts

Dinner:

6 spoons of steamed seasonal vegetables + 1 bowl of yogurt + salad with tomato and cucumber 1 slice of rye bread

Snack:

1 apple

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7) SUNDAY

Breakfast:

1 egg menemen, 1 slice of cheese, 5 olives, 1 slice of multigrain bread, tomato, cucumber

Snack:

3 apricots + 2 walnuts

Lunch:

1 plate of pasta with tomato sauce, 1 bowl of probiotic yogurt

Snack:

1 kiwi

Dinner:

1 slice of steak + 6 spoons of boiled or grilled vegetables + salad with seasonal greens

Snack:

1 cup of milk+1 banana


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