The project - "Basic menu", Nutrition

This menu is not considered as mandatory or necessary, and it's not a diet because the diet, as we know, individual. This project - an attempt to create a simple set of nutrition for a busy person on weekdays, in which the balance shifted to a healthy, energy-intensive and useful way. This project is also in common with the project "Basic food."
Food¹: the balance between time spent and money with one hand and their own health on the other. Although the food is the foundation of "the pyramid of needs", and the quality of food is the foundation of our health and well-being. Nutrition - one of the most (if not the most) important time of our everyday life. It is necessary to carry out a meaningful way, you need to set aside time for it, and it cannot combine with anything else. Introduction to the life of any diet, changes in habits requires a gradual, phased approach². More information about the food: Vitamins, microelements in foods, site search, links.

Once again, this article is not an inviolable instruction, but an option, which can be thought out, changing, implementing by yourself.

Breakfast (can be divided into 2 times)³

The importance of breakfast.
Your body is ‘fasting’ all night, so in the morning, your body needs fuel to start revving up our metabolism. The National Weight Control Registry also found that of individuals who have lost weight and kept it off, 78 percent eat breakfast every day. That also helps to avoid bad calories, such as junk food or sweets*. A major risk factor for cerebral hemorrhage is high blood pressure -especially an increase in blood pressure in the morning. The researchers say people in the study who ate breakfast every day were less likely to have high blood pressure compared with those who skipped the meal (Kubota, Y. Stroke, published online Jan. 5, 2016). However, morning exercise, running, etc. is better fasting.

Considered that the bulk of daily calories, it is better to consume in the first half of the day i.e. for breakfast or during a break between breakfast and lunch (if available). Those. by any chance in your diet will inevitably fall into the sweet cakes, chocolate, sweet drinks (refined products) and others (see also the "food pyramid"), it is better to consume it in the morning, so you will have more chance to avoid the negative effects of excess sugar.

Everyday version

Weekend, holidays version

Many people want to eat healthily and every morning hot cereal, anther muesli, flake, etc. From stated above - hot cereal is preferable. Here easy way to get this breakfast as not only healthy and tasty, but money saving.
Buy cereals separately. If you like the taste of pre-mixes cereal - buy the same, if you want to get something new - go ahead. I add dried fruit.
As a result, we get a taste, great healthy (if there is intolerance of ingredients*) and 10 times money saving. And NO SUGAR!

Example:
Wheat groats, corn groats, fine-ground barley, rolled oats, semolina, raisins, dried fruit (fruit) remaining after cooking compote. The resulting mixture is fill by boiling water and keep for 20-30 minutes, while doing a morning workout. You can add a little milk before eating.

As a turn to such breakfast is hard, and some of us are not necessarily, try to start with intermediate variants as proposed with the sugar. Leave only those cereals that you enjoy, as a sweetener use a small portion of muesli and/or baby cereal. There is a sugar in these ingredients, but it is only an intermediate option.

A glass of milk or yogurt * * without the taste, half a cup of oatmeal, bananas*, dates, nuts*, raisins*, figs, dried fruit*, seeds and honey (!) - (allergen )* as a sweetener.

Lunch (can be divided into 2 times)³

Everyday version

Weekend, holidays version

The bulk of the working population, whether you are a factory worker or office worker, are not able to dine at home. There is budget, a simple option for people who do not want to spend a lot of time cooking. Lunch consists of two main parts:
The first part: rice, buckwheat, etc. cereals, cooked in a special steel pan with a double bottom and sides, which allows you to cook without oil. The finished product can be stored in the refrigerator for 3-4 days, to use as needed.
The second part: a comparable product of animal origin: boiled chicken, fish stew in the oven, etc. The finished product can be stored in a refrigerator for up to 6 days.
For providing themselves at lunch-time, you need only 1-2 times per week spend a little time for cooking. Then in the morning to use the share of stock for the formation of dishes for lunch of the first and the second part, as far as possible by adding fresh or canned vegetable products (Greens) for better absorption. According to the recommendations of the pyramid of the ratio of vegetable and animal food in the diet, add a piece of chicken or fish in a portion should be less than 25% of the total weight, because during the day you will inevitably consume animal products. Think about a dish with meat, not like a dish with a side dish, but as a side dish with a small piece of meat for flavor.

Cottage cheese, seasonal fruits and vegetables. salad of fresh vegetables & greens*, rice*, cereal in a saucepan with a double bottom, crackers, chicken (fish* or meat⁴(don't overeat*)), pasta⁴ (whole grains food*)

Dinner (3 hours before sleep)⁵

Everyday version

Weekend, holidays version

Naturally, ideal evening meal must be a salad of fresh vegetables and/or fruits. Of course, you can start with more familiar food, but the main idea is to have evening meal of whole plant foods. In order to not feel hungry, use no sweet dried in the oven whole-grain bread (dried bread). There is a simple rule: if you do not want the dried bread, so you're not hungry. As an intermediate option, or constant for someone, you can add cheese, salad refill the oil (not butter, not mayonnaise). The fact that an oil is processing product, during the process it lose much of benefits properties, but left fats, and in some cases even residual elements present chemical reagents that are used during processing. Therefore, at least as an experiment over yourself, try to temporarily give up this product. Consume even roasted sunflower seeds or canned olives are much more beneficial than oils of them.
In order not to overload your body with heavy food at night, would be better for a dinner as much as possible to increase the proportion of fresh plant foods. However, it is harder to do in the winter. Therefore, I offer you a winter version of the products that are easier to get in the winter: grated carrots or stew cabbage, sour cream (preferably replaced by anything lighter), canned peas, canned corn, canned beans, canned olives, dried bread in the oven, wine.

At the mercy of fantasy within a reasonable⁶ , because the workload should have at this time is over or, better yet, you're already at home.