Seasonal menu for every day of the week to get easier by summer

To put yourself in order after a long quarantine and winter gluttony, you need a little strain. Give up evening raids on the refrigerator, create your own meal-planStrictly observe everything that is planned. Such a decision requires remarkable willpower.

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Why is that necessary? Well, first of all, any person is happy that his summer clothes still sit well on him and do not have to replace your entire wardrobe, buying everything for a larger size. Secondly, unpleasant shortness of breath and heaviness in the stomach disappear. Mood is improving. And yet, people who decided to lose weight, it is easier to take care of their health, because they have already formed a certain motivation, and this is the basis for a happy life without pharmacies and hospitals.

Food plan for the week What to choose diet or nutrition? Each method has its pros and cons. For example, a diet unlike PP gives you the opportunity to quickly lose weight. It's a shame he's not coming back too slowly either. On the other hand, for proper nutrition will last a lifetime, while you can sit on a diet for no more than a few weeks, otherwise there is a risk of exposing your body to danger.



Therefore, for the long term, we propose to still choose the option with PP. Now you have to get acquainted with the theoretical base. Namely, find out what it is. protein, fat and carbohydrate (BJU) and what are they for?

BJU, what is it and why?

1. Squirrels They are responsible for the growth of muscles in the body, being their building material. Proteins, or proteins, are found in meat, dairy products, and some plants. (White meat, eggs, cottage cheese, beans, beans, chickpeas, etc.) However, the body needs the strength to absorb and digest such food.

Carbohydrate They are the fuel for our body. They give him strength and endurance. Although their excess eventually turns into subcutaneous fat, so it is better to be careful with this. Carbohydrates are divided into simple and complex. Simple carbohydrates give a quick recharge for the body, helping to cope with hunger and some situations associated with mental activity. (Sugar, honey, starch, fast food, flour and muffin, alcohol) Since they are very quickly absorbed by the body and a person does not have time to avoid their excess, they often lead to obesity.

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Complex carbohydrates saturate the body so that the appetite after that comes much later than after simple carbohydrates. And the use of complex carbohydrates is safe for people with insulin problems in blood. (Almost all types of vegetables, grains, porridge, except semolina, coarse pasta). It is useful for people who want to lose weight.

Fats have a protective function, also positively affect the joints and ligaments. In general, fats are needed by a person in various processes. Without them, our body could not cope even with elementary walking. (Eggs, red fish, vegetable and butter, avocado, fish oil, chocolate, nuts and seeds, olives)



Fats used in cooking several times are called trans fats. They are artificially saturated with hydrogen atoms and very negatively affect human health. Often it is a fast food kitchen and all the food cooked in old oil. Try to avoid this.



In order not to lengthen the already rather long article, we suggest you choose which of the products will suit you on a particular day of the week. In terms of micronutrients and benefits, they interchangeableSo a delicious snack won't be a problem for you.

Breakfast: Boiled egg with cottage cheese. Granola with dried fruit. Cheese casserole. Rice with fresh or frozen vegetables.

Snack 1: Baked apples. A whole-grain bread sandwich with butter or avocado. 70g unsalted nuts (any)

Lunch: Light vegetable soup + chicken (boiled or baked). Ear + vegetables grilled with fish. Chicken meatballs + light salad. Boiled meat + prunes. Buckwheat porridge + fish for a couple.

Snack 2: Banana + apple. Carrot and apple salad. Kefir or yogurt with diet breads. 70 grams of nuts. Beijing cabbage with vegetable oil.

Dinner: Veal salad. Chicken breast with vegetables. Greek salad. Broccoli with red fish. Stewed cabbage + peas or beans. Some young potatoes + boiled egg.

What to give up

We advise you to say goodbye. store sausages, sausages and pate. They have too many preservatives, fats and chemical additives. Then we give up. marinades, sugar and butterflies. They have too many fast carbohydrates, and they also retain water in the body and provoke appetite. Last thing, stay away from fast food. After all, health and a beautiful figure are much more important!