What does a balanced breakfast, lunch and dinner look like. Sample menu for the day

What does a balanced breakfast, lunch and dinner look like?

So you definitely will not stay hungry and do not overeat.

What to eat during the day so as not to be hungry? How to make a balanced menu for the day?

Let’s talk with a nutritionist.

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nutritionist

If you are not following any nutritional protocol (for medical reasons), your best bet is to focus on the Harvard Healthy Eating Plate.

In this case, the plate for breakfast, lunch, and dinner should look something like this:

  • 50% – fiber;
  • 25% – correct proteins;
  • 25% are complex carbohydrates.

For breakfast, you can add some sweets if you find it difficult to do without them. And for breakfast and lunch – some healthy fats.

Cellulose

Vegetables and fruits can be anything: raw, stewed, steamed, fermented. You can experiment with colors and composition at your discretion. Greenery is also not enough. And greens with bitterness also help bile flow. Therefore, feel free to lean on spinach, arugula, watercress, leafy mustard and turnip leaves.

The Right Proteins

They can be of plant origin – legumes and nuts, or animal – poultry, fish and seafood, eggs, sometimes red meat (for example, once a week). Why you should not eat it every day, read the article at the link.



Meat or poultry: which is better for a healthy body?
Meat or poultry: which is better for a healthy body?

Complex carbohydrates

These include wholemeal bread, brown rice, whole grain pasta, cereals.

Healthy fats

Do not exclude them from the diet. In cooking, you can use vegetable oil of the first cold pressing, ghee, less often butter. And do not forget about nuts and seeds – they are best soaked before use. Why this is necessary, read the article at the link.



Just Add Water: How Do You Eat Nuts to Get the Most Out of Them?
Just Add Water: How Do You Eat Nuts to Get the Most Out of Them?

You can also add dairy products (sources of protein and fat) to your diet if you are not lactose intolerant. Preference should be given to sour-milk cottage cheese and kefir, hard fermented cheeses.

What a balanced menu for the day looks like

Breakfast – avocado toast with red fish, cucumber and arugula and blueberry yogurt

  • carbohydrates – toast;
  • fats – red fish;
  • proteins – fish, yogurt;
  • fiber – cucumber, arugula, blueberries.

Lunch – chickpea and cauliflower soup

  • fats – ghee, olive oil;
  • proteins – chickpeas;
  • fiber – cauliflower, onions, carrots.

Dinner – turkey fillet with vegetables in garlic-mint sauce

  • fats – yogurt;
  • proteins – turkey fillet, yogurt;
  • fiber – zucchini, cherry tomatoes.

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