Healthy Meals

Recipes

By Kristina Tiutiunnik
How to allocate foods to
meals:
• What's best to eat for breakfast - complex carbohydrates,
proteins and fats. All the nutrients should come in to
provide energy for the whole day.
• What is better to eat for lunch - complex carbohydrates
(side dish), fats, proteins. This will help to maintain
strength. You can additionally make a light soup.
• What is better to eat for dinner - protein and fiber, it is
allowed to bring fats from healthy products. This meal in
the menu for 1500 kcal should be dietary.
• What is better to eat as a snack - fast carbohydrates in the
morning, in the afternoon to gain calories fats and fiber,
after dinner preferably proteins.
Oatmeal
Long-cooked oat flakes - 40 g, milk - 100 ml, flower honey - 13
g, walnuts - 20 g, banana - 50 g. Boil porridge on milk from
cereal, add honey, grind nuts and put banana in circles.
Oatmeal will help you energize, improve the state of muscle
mass. Oatmeal is full of vitamins: tocopherol, niacin, B
vitamins, microelements: iodine, silicon, magnesium, potassium
calcium phosphorus, cobalt and others. All this makes oatmeal
an ideal breakfast, satiating and giving energy for many hours.
Turkey fillet
Turkey fillet - 180 g, zucchini and sweet pepper - 100 g each,
tomatoes - 80 g, onion - 50 g, eggplant - 70 g, oil - 5 ml,
borodino bread - 30 g. Pour vegetable oil on the bottom of the
multicooker bowl. Cut vegetables with meat, transfer them to the
container, pour in a little water, spices and salt, set the stew
mode. If there is no multicooker, you can cook in a deep skillet.
Benefits of turkey meat
Also in the composition of turkey meat includes protein, iron,
potassium, calcium, folic acid and tryptophan. The latter has a
positive effect on the central nervous system. Turkey meat is also
much lower in cholesterol than other types of meat.
Pollock
Raw potatoes - 150 g, pollock - 120 g, onions - 40 g, carrots - 50 g,
cucumber and bell pepper - 50 g each, olive oil - 6 ml, parsley - 8 g,
sunflower oil - 6 ml. Boil the potatoes. Onions and carrots fry, over
them lay out pollock, pour water and stew. Chop salad, dress with olive
oil
100 g of pollock contains 100% of the daily value of iodine, 150% of
cobalt and 110% of chromium. Pollock helps to reduce blood glucose
and cholesterol levels, improves blood composition, which is
especially important in anemia, and the high content of natural iodine
helps to normalize the thyroid gland.
Omelet pita
Pita - 70 g, eggs - 2 pieces, 2.5% milk - 30 ml, tomatoes -
50 g and salad leaves - 15 g, sunflower refined oil - 2 ml.
Grease a frying pan with oil, beat eggs with milk and salt,
pour and fry. On the pita salad, tomato cubes, omelet, then
roll up into a roll and cut in half.
Pita with omelet is rich in vitamins and minerals such as:
choline - 18.9%, vitamin H - 15.2%, cobalt - 39.5%,
selenium - 21%
Cod brown rice
Brown rice (dry) - 40 g, cod - 180 g, cabbage - 100 g,
carrots - 15 g, pumpkin - 75 g, onion - 25 g, sunflower oil
- 3 g. Boil rice, bake cod. Stew the vegetables with
pumpkin
Of the useful qualities of brown rice can be highlighted
improvement of metabolism, removal of excess water
from the body, prevention of ulcers and gastritis,
regulation of blood glucose levels, purification of blood
vessels.
Cod contains trace elements necessary for our body -
phosphorus, calcium, potassium, magnesium and many
others. They strengthen bones and improve brain and
cardiovascular function. Cod fillet is one of the record
holders in terms of protein content: 100 grams contain
about 16 grams of protein.
Sandwiches

Egg - 1 piece, yeast-free bread - 50 g, lightly salted

trout - 50 g, salad leaves - 20 g, cherry tomatoes -
100 g, butter - 10 g. Fry an egg in a frying pan, make
sandwiches (bread, fish and butter), lay out the
vegetables.
Healthy sandwiches help improve concentration and
academic success, prevent disease, and promote
good eating habits.
Lentils with mushrooms
Dried lentils - 60 g, mushrooms - 120 g, tomatoes - 100 g, onion - 25 g,
zucchini - 75 g, bell pepper - 50 g, sunflower oil - 5 ml. First, boil the
lentils until fully cooked. Cut vegetables and mushrooms, fry, put the
lentils rid of water, add salt and spices, then mix. Cover with a lid and
leave the dish for another 5-7 minutes.
Dried lentils are a good source of B vitamins. The protein of lentils,
which contains vital amino acids, is well digested by the body. When
dried, lentils retain more than 70% of their beneficial substances.
Lentils contain isoflavones, which can inhibit breast cancer
Mushrooms contain B vitamins such as B2 (riboflavin) and B3 (niacin),
as well as minerals such as selenium and potassium..