Balanced diet: menu

A balanced diet is a diet that contains all the nutrients the body needs in the correct ratio. This helps the body receive the necessary vitamins and minerals, improves the functioning of the gastrointestinal tract and promotes weight loss. In this article we offer an approximate menu for a week for a balanced diet.

Before starting the menu, it is important to note that you need to drink 2 liters of still water daily. The products themselves can be steamed, grilled or stewed. It is also advisable to do fitness or walk a lot.

Monday

Breakfast: boiled eggs - 2 pcs., oatmeal - 100 g and orange juice - 250 ml.
Second breakfast: fruit salad with yogurt dressing - 200 g.
Lunch: grilled or steamed chicken fillet - 100 g, brown rice porridge - 100 g and green vegetable salad.
Afternoon snack: any fruit - 1 pc. and low-fat cottage cheese - 100 g.
Dinner: stewed or steamed fish - 200 g, vegetable salad - 200 g and a large apple.

Tuesday

Breakfast: muesli - 100 g, kefir - 250 ml and banana.
Second breakfast: low-fat cottage cheese - 100 g and 250 ml of vegetable juice.
Lunch: grilled or steamed chicken fillet - 150 g, jacket potatoes - 1 pc. and a big apple.
Afternoon snack: fruit salad dressed with yogurt - 200 g.
Dinner: steamed fish - 150 g and salad of tomatoes and white cabbage with herbs - 300 g.

Wednesday

Breakfast: oatmeal - 100 g, steam omelette from two proteins or from one egg, as well as coffee with low-fat milk.
Second breakfast: low-fat cottage cheese - 100 g and banana.
Lunch: steamed fish - 200 g, salad of tomatoes and cucumbers with herbs - 200 g and brown rice porridge - 100 g.
Afternoon snack: fruit salad dressed with yogurt - 200 g.
Dinner: grilled or steamed chicken fillet - 100 g and stewed vegetables - 200 g.

Thursday

Breakfast: oatmeal - 100 g, milk - 250 ml and grapefruit.
Second breakfast: any fruit - 1 pc. and low-fat cottage cheese - 100 g.
Lunch: grilled or steamed chicken fillet - 150 g and stewed cabbage - 200 g.
Afternoon snack: low-fat cottage cheese pancakes - 100 g and vegetable salad - 150 g.
Dinner: steamed fish - 150 g and green vegetable salad - 200 g.

Friday

Breakfast: two-egg omelet, whole grain toast and tea.
Second breakfast: fruit salad - 200 g.
Lunch: grilled or steamed chicken fillet - 150 g, brown rice porridge - 100 g and green vegetable salad.
Afternoon snack: any fruit - 1 pc. and low-fat yogurt - 100 g.
Dinner: steamed fish - 200 g and stewed vegetables - 200 g.

Saturday

Breakfast: boiled eggs - 2 pcs., oatmeal - 100 g and orange juice - 250 ml.
Second breakfast: fruit salad with yogurt dressing - 200 g.
Lunch: grilled or steamed chicken fillet - 100 g, brown rice porridge - 100 g and green vegetable salad.
Afternoon snack: any fruit - 1 pc. and low-fat cottage cheese - 100 g.
Dinner: stewed or steamed fish - 200 g, vegetable salad - 200 g and a large apple.

Sunday

Breakfast: muesli - 100 g, kefir - 250 ml and banana.
Second breakfast: low-fat cottage cheese - 100 g and 250 ml of vegetable juice.
Lunch: grilled or steamed chicken fillet - 150 g, jacket potatoes - 1 pc. and a big apple.
Afternoon snack: fruit salad dressed with yogurt - 200 g.
Dinner: steamed fish - 150 g and salad of tomatoes and white cabbage with herbs - 300 g.

Of course, this is only an approximate menu for a week for a balanced diet, and you can vary the foods and dishes depending on your personal preferences and the recommendations of your doctor. It is important to watch your calories and not eat too much fat, sugar and salt.