Healthy Menu For Every Day Of The Week: Simple Recipes Of Nutritious Dishes

Sooner or later everyone who has a family faces an age-old question: where to find a fresh recipe to treat yourself and loved ones with tasty, as well as useful dishes. In this case, it is desirable for the products to be available, and the cooking process to be quick and fairly simple. Many people mistakenly believe that a healthy diet entails spending more time and money, but this is not entirely true. We offer you a balanced menu developed by specialists for every day of the week.

Breakfasts

Breakfast is one of the essential meals, stimulating metabolic processes and brain activity. Many people lose a lot by skipping it due to habit or lack of time, but within a few hours after waking up they can already experience hunger attacks. We offer you 7 simple and quick recipes that you can alternate.

1. Buckwheat with eggplant in a multicooker

Ingredients (raw):

  • buckwheat – 2.5 oz (70 g);
  • eggplant – 5.3 oz (150 g);
  • carrots, onions - to taste;
  • spices;
  • salt.

Set the multicooker on baking mode, pour a little vegetable oil in it and fry the chopped eggplant a bit. Optionally, you can also add a few onions and carrots. Add the buckwheat, salt, and your favored spices, cover the ingredients with sufficient amount of water and stew until ready with the lid on.

2. Millet cereal with fruit or berries

photodesign / Depositphotos.com

Ingredients:

  • millet cereal – 2 oz (60 g);
  • fruit or berries to taste.

Cook the porridge in water in accordance with the manufacturer's recommendations. When ready, add pieces of your favorite or seasonal fruit or berries.

3. Grits and greens

Ingredients:

  • grits - 2.5 oz (70 g);
  • olive oil – 2 tsp (10 g);
  • salt, dried herbs to taste.

Cook the porridge in water in accordance with the manufacturer's recommendations. When ready, add olive oil and dried herbs to taste.

4. Cheese pancakes with apples and dried apricots

alely / Depositphotos.com

Ingredients:

  • cottage cheese (fat content up to 5%) – 10 oz (300 g);
  • almond flour – 1 oz (30 g);
  • dried apricots – 1.4 oz (40 g);
  • apple – 3.5 oz (100 g).

Grind dried apricots and apples, mix all the ingredients thoroughly. Form the cheese pancakes by hand or with the help of small molds, then bake in an oven until ready. The quantity of products specified will be enough for several servings.

5. Sweet buckwheat al dente

Ingredients:

  • buckwheat - 2 oz (60 g)
  • olive oil – 2 tsp (10 g);
  • Jerusalem artichoke syrup - 2 tsp (10 g).

Cook buckwheat al dente: pour the cereal into a saucepan, cover it with water so that its level is about 0.1 inches higher, cook the porridge with the lid closed on low heat until the liquid evaporates. Add the syrup and oil immediately before use.

6. Quinoa with avocado and blueberries

Ingredients:

  • quinoa – 2 oz (60 g);
  • avocado – 1 oz (30 g);
  • blueberries – 1 oz (30 g).

Prepare quinoa according to the manufacturer's recommendations, add the crushed avocado pulp and blueberries.

READ ALSO: What Are The Benefits Of Chia Seeds And How To Cook Them?

7. Chia seed pudding

Ingredients:

  • chia seeds – 0.7 oz (20 g);
  • almond milk – 5.7 oz (170 ml);
  • coconut flakes - 0.7 oz (20 g);
  • honey – 1/2 teaspoon;
  • berries (strawberries, blueberries, blueberries, raspberries) – 1.4 oz (40 g).

Pour almond milk over the chia seeds, add honey and coconut flakes, mix thoroughly and put the container in the refrigerator overnight. In the morning, add fresh berries to the pudding.

Snack

EdZbarzhyvetsky / Depositphotos.com

The snack should be light. Its main function is to maintain the metabolic rate, which will be higher with 5-6 light meals a day, than with 3 meals a day – that’s why don’t neglect to snack. 1/2 pound of your favorite fruit or berries is a perfect snack for any day.

Lunch

Distribute meals throughout the day so that the break between them is 2.5-3.5 hours. Here are 7 options for a full balanced lunch.

READ ALSO: Healthy Eating Schedule Based On The Time You Wake Up

Option 1

1. Celery and broccoli cream soup

Serving size: 7/8 cup (200 g).

To prepare, clean and grind the celery root, pour a little water over the vegetables and cook on low heat until ready. Without draining the water, grind the contents of the pan in a blender, add your favorite spices and salt to taste.

2. Boiled chickpeas

stable400 / Depositphotos.com

Serving size: 2/3 cup (150 g).

Pre-soak chickpeas in water (at least 2 hours, ideally - overnight). Boil in plenty of salted water until soft.

3.  Leaf lettuce & your favorite vegetable mix

Serving size: 7/8 cup (200 g).

Mix any chopped raw vegetables with lettuce leaves. Add a small amount (2 tsp) of olive oil for dressing.

Option 2

1. Gazpacho

Serving size: 7/8 cup (200 g).

Ingredients:

  • flesh ripe tomatoes – 2.2 lbs (1 kg);
  • cucumber - 1 piece;
  • sweet (red, green) pepper - 2 pieces;
  • red onion – 1/2 pcs;
  • garlic - 2 cloves;
  • red wine vinegar - 1-1.5 tbsp;
  • lemon juice - 1 tbsp;
  • olive oil - 1-2 tbsp;
  • a few drops of Tabasco sauce;
  • salt to taste.

Preparation

  1. Wash the tomatoes and make a cross-cut on a stem side of each of them.
  2. Dip them in boiling water for 1-2 minutes, transfer to iced water, then peel. Cut them into 2 or 4 pieces and remove stems.
  3. Wash sweet peppers, remove the seeds and cut in large cubes. Wash and peel the cucumbers, then chop them in small pieces. Peel the garlic cloves and crush them with the flat side of the knife.
  4. In a blender grind tomato, cucumbers, sweet peppers, and garlic. Add salt, wine vinegar, lemon juice and Tabasco sauce to taste.
  5. Rub the paste through a fine sieve, add olive oil and mix.
  6. Put gazpacho in the refrigerator for 3-4 hours.
  7. Cut green peppers and red onions in small cubes. Pour the cooled gazpacho in bowls, add chopped vegetables, and sprinkle with olive oil. Optionally, you can additionally cool the soup with some ice.

2. Boiled beans with tomatoes

timolina / Depositphotos.com

Serving size: 7/8 cup (200 g).

Ingredients:

  • beans - 2 cups;
  • onion - 2 pcs;
  • garlic - 2 cloves;
  • tomato - 3 pcs;
  • salt – 1/2 tsp (to taste);
  • black ground pepper - to taste;
  • fresh greens (parsley, dill, basil, cilantro).

Preparation

  1. Cover beans with hot water and leave overnight (or at least for 2 hours). Drain the liquid, rinse the beans and pour cold water over so that its level is 1 inch higher.
  2. Boil the beans on low heat with the lid on for 1-1.5 hours until completely softened.
  3. Fry chopped onions and garlic for 3 minutes in a separate pan. Add finely chopped tomatoes, fry for 10 minutes while stirring. Optionally, add spices and seasonings to taste.
  4. Add the vegetables to the beans after they’ve boiled for half an hour, simmer everything until ready.
  5. Add salt at the end (salt will make beans boil soft slower). Serve with chopped greens.

3. Raw carrots salad

Serving size: 1/2 cup (115 g).

Grate some carrots and season them with salt and pepper. You can add some olive oil or plain greek yogurt as a dressing.

Option 3

1. Lentil soup with broccoli and dried tomatoes

Serving size: 7/8 cup (200 g).

Ingredients:

  • lentils – 1.8 oz (50 g);
  • dried tomatoes – 1 oz (30 g);
  • broccoli – 5.3 oz (150 g);
  • salt, pepper, spices - to taste.

Preparation

  1. Boil the water.
  2. Put sliced chopped dried tomatoes into the boiling water.
  3. Put lentils and herbes de Provence. Cook on medium heat without a lid for 15 minutes.
  4. Add broccoli, cover the soup with a lid and cook for 3 more minutes. Broccoli should soften, but don’t let it loose its bright color.

2. Pilaf from a mixture of brown and wild rice with vegetables

nata_vkusidey / Depositphotos.com

Serving size: 7 ounces (200 g).

Ingredients:

  • rice – 1.8 oz (50 g);
  • favorite vegetables – 7 oz (200 g);
  • olive oil – 2 tsp (10 g).

Preparation

  1. Fry onions and vegetables a little on a small drop of olive oil.
  2. Add rice, water, favorite spices, salt, and then simmer under the lid until done.
  3. Add olive oil (1 tsp) to the ready dish.

READ ALSO: Keep Eating And Still Lose Weight. Foods That Trigger Fat Burning

3. Arugula, green beans, and cucumber salad

Serving size: 2 cups (150 g).

Preparation

Mix pre-washed chopped vegetables and arugula. You can optionally add a little olive oil.

Option 4

1. Vegetable broth pea soup

ildi_papp / Depositphotos.com

Serving size: 7/8 cup (200 g).

Ingredients:

  • peas -  7/8 cup (200 g);
  • onions - 1 bulb;
  • carrots - 1 piece;
  • vegetable oil - 3 tbsp;
  • salt, black pepper to taste.

Preparation

  1. Soak peas in 4 cups of water overnight. Before cooking soup, rinse them again.
  2. Place peas in a pot, cover them with water, add 2 tablespoons of vegetable oil and salt, boil on medium heat.
  3. Chop the onion finely and dice carrots (or use a large grater). Fry the vegetables in a frying pan in oil for 5-7 minutes.
  4. Put the onions and carrots into the pot, add the black pepper.
  5. Boil the soup on low heat until the peas are ready.

2. Steamed carrot cutlets

Serving size: 7/8 cup (200 g).

Ingredients:

  • carrots – 5.3 oz (200 g);
  • wheat bran - 6-7 tbsp;
  • onion - 2 pcs.;
  • parsley - 1/2 bundle;
  • dill - 1/2 bundle;
  • garlic - 2 cloves;
  • salt, pepper - to taste.

Preparation

  1. Wash carrots thoroughly, boil them in salted water, cut and put into a blender.
  2. Sauté onions a little, add carrots and grind it into a paste in a blender.
  3. Add chopped parsley, dill, garlic to the paste and continue to grind.
  4. Add the bran (1: 1 to carrot paste), salt, pepper to taste and thoroughly mix the mass.
  5. Moisten your hands in water and form the carrot paste into small round cutlets. It is very important! The paste is very loose and a large cutlet can fall apart.
  6. Cook the dish in a steam cooker for 20 minutes (on maximum steam).

3. Leaf lettuce & your favorite vegetable mix

Serving size: 3 cups (200 g).

Prepare a fresh salad of lettuce and your favorite raw vegetables. Optionally, add a little olive oil, salt, spices.

Option 5

1. Green peas soup

Serving size: 7/8 cup (200 g).

Ingredients:

  • tomatoes – 7 ounces (200 g);
  • broccoli - 7 ounces (200 g);
  • green peas or frozen peas – 14 ounces (400 g);
  • onion - 1 piece;
  • carrot - 1 piece;
  • olive oil - 1 tbsp.

Preparation

  1. Boil broccoli and tomatoes in equal parts in a small amount of water.
  2. Sauté the pre-cut onions and carrots in olive oil.
  3. Add the green or frozen peas, fried onions and carrots to the pan and cook for 15 more minutes.
  4. Add salt, pepper, garlic, and parsley to taste.

2. Vegetable goulash

sarah_jane / Depositphotos.com

Serving size: 8.8 oz (250 g).

Ingredients:

  • carrots, cut in rings, - 2 pcs;
  • parsley root - 2 pcs;
  • asparagus beans – 3.5 oz (100 g);
  • green peas - 3.5 oz (100 g);
  • sweet pepper - 1 piece;
  • onion, finely chopped, - 1 piece;
  • tomato - 1 pc.;
  • sweet ground pepper – 1/2 tsp;
  • oregano - 1/2 tsp;
  • salt and pepper to taste.

Preparation

Cut carrots, parsley, beans and sweet peppers in small pieces, put them into a saucepan and simmer for about 20 minutes in a small amount of salted water in order to soften the vegetables. Add chopped onions and a tomato, peas, spices, and cook for about 15 minutes.

READ ALSO: Preparing Different Types Of Rice To Make It Taste Ideally: Find Out The Best Cooking Time

3. Tomato and cucumber salad with fragrant olive oil

Serving size: 3 cups (200 g).

Mix pre-washed and diced vegetables, add olive oil (2 tsp), spices, salt to taste.

Option 6

1. Squash and cauliflower puree soup

Szakaly / Depositphotos.com

Serving size: 7/8 cup (200 g).

Ingredients:

  • water - 1.5 quart;
  • cauliflower – 7 ounces (200 g);
  • peeled squash  with seeds removed – 3.5 ounces (100 g);
  • carrot - 1 piece;
  • onion  - 1 piece;
  • garlic - 1 clove;
  • olive oil - 1-2 tbsp;

Preparation

  1. Separate and wash the cauliflower.
  2. Arbitrarily cut peeled squash with seeds removed.
  3. Heat water to boil, add salt, put cauliflower, squash, peeled garlic, pepper, and cook until soft.
  4. When vegetables are ready, close the lid tightly and let it brew for 15 minutes.
  5. Peel and dice carrots and onion. Pour oil in the frying pan, add vegetables and 2-3 tablespoons of water, and simmer on low heat until the water evaporates completely.
  6. Grind cauliflower, squash, carrots, and onions in a blender. Remove pepper and garlic from the broth.
  7. Add the vegetable broth to the ready vegetable puree for desired consistency, and warm up on low heat.

2. Steam broccoli cutlets

Serving size: 7 ounces (200 g).

Ingredients:

  • broccoli – 18 oz (500 g);
  • bran - 4 tbsp;
  • greens – 1.8 oz (50 g);
  • cottage cheese (fat content up to 5%) - 7 oz (200 g).

Preparation

  1. Dice broccoli finely, then carefully mix all the ingredients.
  2. Form cutlets by hand and lay them on the pre-greased baking sheet.
  3. Bake for about 10-12 minutes at a temperature of 360 degrees Fahrenheit until a golden crust.

3. Spinach leaves and cherry tomato salad

Serving size: 3 cups (200 g).

Thoroughly wash and mix the ingredients in proportion to taste, add salt and/or spices.

Option 7

1. Sorrel soup

Serving size: 7/8 cup (200 g).

Ingredients:

  • carrots – 5.3 oz (150 g);
  • onions -  5.3 oz (150 g);
  • vegetable oil - 2 tbsp;
  • fresh sorrel – 14 oz (400 g);
  • spring onion – 1.8 oz (50 g);
  • laurel leaf - 2 pcs.

Preparation

  1. Cut the onions and carrots, fry the vegetables in a small amount of vegetable oil until golden brown.
  2. While the vegetables reach the condition, pour water into a pot, put a laurel leaf in it and bring to boil.
  3. Wash and cut the sorrel, add it along with the onions and carrots to the boiling water.
  4. After 3 minutes turn off the cooker, add salt, seasonings, spring onions, and let the soup brew for about 20 minutes.

2. Tofu with fragrant sauce

fahrwasser / Depositphotos.com

Serving size: 3.5 ounces (100 g).

Ingredients for a sauce:

  • olive oil - 1 tsp (5 g);
  • Balsamic vinegar – 2 tsp (10 g);
  • chopped greens to taste.

Cut tofu cheese in pieces. Prepare a sauce by mixing the ingredients, pour it over the tofu and sprinkle it with finely chopped greens.

READ ALSO: Spring Rolls With Tofu Are Tasty, Healthy And Have Minimum Calories

3. Boiled beet on a mix of leaf lettuce and pine nuts

Serving size: 1/2 cup (100 g).

Ingredients:

  • boiled beet – 2.5 oz (70 g);
  • pine nuts – 0.35 oz (10 g).

Wash leaf lettuce and place the beets cut into circles or cubes on them, put some pine nuts on top. A small amount of balsamic vinegar can be used for dressing.

Afternoon snack

Even if you are busy, find some time for an afternoon snack, as it will help you feel good and prevent overeating in the evening. Here are 7 options for an afternoon snack that you can alternate with each other.

  1. Cheese tofu (3.5 oz) with Jerusalem artichoke syrup (2 tsp).
  2. Nuts (1.4 oz).
  3. Low-fat yogurt (0.8 cups) with berries (1.8 oz).
  4. Salad from any fresh vegetables and herbs (5.3 oz) with 2 tsp of olive oil.
  5. Baked apple (3.5 oz) - the place of the removed core can be filled with half a spoonful of honey.
  6. Carrot sticks (5.3 oz).
  7. Whole-grain toasts or bread with 2 ounces of avocado pulp, sprinkled with pepper, paprika or salt to taste.

Dinner

If for breakfast or lunch you can indulge yourself with a larger serving, dinner should be light. First of all, it will prevent unwanted weight gain. Second of all, it will sate your appetite without overeating.

Option 1

1. Solyanka with green cabbage, Brussels sprouts, and cauliflower

Serving size: 1 cup (225 g).

Ingredients:

  • green cabbage – 10 oz (300 g);
  • Brussels sprouts - 10 oz (300 g);
  • cauliflower - 10 oz (300 g);
  • onion - 1 piece;
  • carrot - 1 piece;
  • tomatoes - 2 pcs;
  • olive oil - 2-3 tbsp;
  • salt and black ground pepper to taste.

Preparation

  1. Salt and mash finely chopped cabbage with your hands, as for the Brussels sprouts and cauliflower - it’s enough to chop and salt them a little.
  2. Put the vegetables in a casserole, add 5 ounces of water, bring to boil and simmer for about 7 minutes.
  3. Fry chopped onions and carrots grated on a large grater for 3-4 minutes in olive oil. Add chopped tomatoes, salt and pepper. Stir and cook for about 5 minutes. Add this mixture to the cabbage and mix.
  4. Add salt, pepper (optionally) to taste, simmer under a lid for 20 minutes and serve.

2. Eggplant parmesan

Serving size: 7/8 cup – 1 cup (200-225 g).

Ingredients for 1 serving:

  • eggplant – 3.5 oz (100 g);
  • tomatoes - 3.5 oz (100 g);
  • Tofu cheese - 3.5 oz (100 g);
  • fresh basil – 4 tsp (20 g);
  • olive oil – 2 tsp (10 g);
  • salt and pepper to taste.

Preparation

  1. Cut the eggplant in circles. Grill or bake them.
  2. Cut tomatoes in circles.
  3. Put the eggplant, tomato, and tofu into a baking mold. Add salt, pepper, and bake at a temperature of 360 degrees Fahrenheit.
  4. When the vegetables are ready, sprinkle them with fresh basil and olive oil.

3. Cucumber and tomato salad

Avesun / Depositphotos.com

Serving size: 2 cups (150 g).

Mix the washed and chopped vegetables, season with salt and olive oil (2 tsp).

Option  2

1. Spinach rissoles

Serving size: 7 ounces (200 g).

Ingredients per serving:

  • frozen or fresh spinach leaves – 1.8 oz (50 g);
  • corn flour - 1 tbsp;
  • olive oil -  1.8 oz (50 g).

Preparation

  1. If the spinach leaves are fresh, then it is better to grind them a little. Add 1 tablespoon of corn flour and mix thoroughly.
  2. Cook the rissoles on olive oil under the closed lid (like pancakes).

2. Eggplant and chickpea warm salad

Serving size: 2 cups (150 g).

Ingredients:

  • eggplant – 3.5 oz (100 g);
  • chickpeas -  3.5 oz (100 g);
  • olive oil – 2 tsp (10 g);
  • salt, pepper to taste.

Preparation

  1. Grill or bake the eggplants.
  2. Pre-soak chickpeas for 2 hours, then boil them.
  3. Mix all the ingredients, add salt, pepper, and olive oil.

Option 3

1. Zucchini pancakes

Odelinde / Depositphotos.com

Serving size: 7 ounces (200 g).

Ingredients per serving:

  • zucchini – 7 oz (200 g);
  • whole-wheat flour or corn flour - 1 tbsp;
  • salt, pepper to taste.

Preparation

Grind zucchini, wring out excess liquid. Mix all the ingredients, then cook the pancakes on a small drop of olive oil with the lid on.

READ ALSO: 5 Health Benefits Of Zucchini: From Weight Loss To Preventing Cardiovascular Problems

2. Pumpkin with green beans and cherry tomato warm salad

Serving size: 2 cups (150 g).

Ingredients:

  • pumpkin – 1.8 oz (50 g);
  • cherry tomatoes - 1.8 oz (50 g);
  • beans - 1.8 oz (50 g);
  • arugula;
  • salt;
  • olive oil – 2 tsp (10 g).

Preparation

  1. Put diced pumpkin and tomatoes on a greased baking mold with a drop of olive oil, bake for 15 minutes.
  2. Boil the beans for 15 minutes.
  3. Mix the ingredients, add arugula, spices, a little olive oil.

Option 4

1. Boiled beans with tomatoes and sage

Serving size: 7 ounces (200 g).

Ingredients:

  • dry cannellini beans – 8.8 oz (250 g);
  • tomatoes - 2-3 pcs .;
  • sage leaves – a few fresh ones;
  • garlic - 1 clove;
  • onion - 1 piece;
  • carrot - 1 piece;
  • olive oil – 2 tsp (10 g);
  • salt, pepper to taste.

Preparation

  1. Wash and soak beans in cold water for 12 hours.
  2. Add 1 quart of water, a little salt, cover the pan and cook until done. Don’t pour out the remaining water.
  3. Finely chop the onions and tomatoes, grate the carrots on a large grater, chop the sage and garlic.
  4. Sauté onion and garlic on olive oil (about 1 minute), add carrot and sage, then fry for another 3 minutes, stirring. Add the tomatoes, fry for 1 more minute, cover with the water remaining from the bean brew (if necessary, add a little more water), salt. Bring the sauce to boil, while stirring.
  5. Put the beans in the sauce and heat them for several minutes.

2. Eggplant caviar

Gestiafoto / Depositphotos.com

Serving size: 5.3 ounces (150 g).

Ingredients:

  • eggplant;
  • salt and spices to taste

Preparation:

  1. Peel and cook eggplant in a convenient way: grill, fry on a dry pan, steam or bake.
  2. Mash the ready vegetables in a blender or with a fork. Add olive oil (1 tsp) and your favorite spices.

Option 5

1. Green beans stewed with tomatoes

Serving size: 7 ounces (200 g).

Ingredients:

  • green beans (fresh or frozen) – 1.1 lb (500 g);
  • Fresh tomatoes (or tomatoes in own juice) – 7 oz (200 g);
  • onion - 1 pc;
  • garlic - 2-3 cloves;
  • oregano – a pinch;
  • olive oil - 2-3 tbsp;
  • salt, freshly ground pepper to taste.

Preparation

  1. Wash the bean pods and cut off the tips. Optionally, cut each pod into 2-3 parts, then boil in a large amount of water for 10-12 minutes.
  2. Strain and quickly rinse the vegetables with cold water to keep their juicy green color.
  3. Sauté the onion in a frying pan in a small amount of olive oil, add chopped tomatoes, chopped garlic, salt, pepper, and oregano. Simmer it all together without a lid for 5-7 minutes.
  4. Add the ready beans to tomatoes. Mix thoroughly, cover with a lid and simmer for another 5 minutes.

2. Grated radish salad with olive oil

Serving size: 1 1/2 cup (115 g).

Wash, if necessary, clean the radish, grate it on a large grater, salt, add a little olive oil (1 tbsp).

Option 6

1. Spinach tempe

Serving size: 7/8 cup (200 g).

Ingredients:

  • tempe – 7 oz (200 g);
  • sesame paste (tahini) - 2 tbsp;
  • sesame - 2 tbsp;
  • spinach – 10.5 oz (300 g);
  • shallot - 1 piece;
  • sesame oil - 2 tbsp;
  • salt, pepper to taste.

Preparation

  1. Dice the tempe, wash and chop the spinach and shallots.
  2. Pour sesame oil in a heated frying pan, put the vegetables and fry them on low heat for 2-3 minutes.
  3. Dissolve tahini in a small amount of water, add salt and pepper to taste. Add the resulting sauce to the dish when ready.

2. Lettuce leaf with avocado and raw zucchini or eggplant mix

Serving size: 2 cups (150 g).

Mix salad leaves, avocado and zucchini or eggplant (pre-washed, peeled with seeds removed) in the desired proportion. Add salt and spices to taste.

Option 7

1. Baked seitan with grilled vegetables

Serving size: 7 ounces (200 g).

Ingredients:

  • seitan – 3.5 oz (100 g);
  • any vegetables (tomato, eggplant, zucchini, sweet pepper) – 5.3 oz (150 g).

Preparation

  1. Wash and grill or bake the vegetables as preferred, then chop them in small pieces. Add chopped fresh herbs, favorite spices, garlic to taste, and 1 teaspoon of olive oil.
  2. Grill seitan and mix all the ingredients.

2. Arugula and tomato salad

Dream79 / Depositphotos.com

Serving size: 3 cups (200 g).

Wash and optionally cut ingredients. Then mix and season with olive oil (1 tsp) and balsamic vinegar (to taste).

Any of these dishes won’t take long to prepare, and the ingredients for them are easy to use and available. These products will please you with excellent taste and a small number of calories, leaving you with a pleasant feeling of satiety.

Source: Anna Yudovinskaya, a nutritional consultant

READ ALSO: Australian Woman Dramatically Loses 50% Of Her Body Weight Thanks To A Peculiar Method


This material is provided for informational purposes only. Some of the products and items discussed in this article may cause an allergic reaction and damage your health. Before use, consult a certified technician/specialist. The editorial board is not responsible for any harm or other consequences that may be caused by the use of the methods, products or items described in this article.

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