Healthy dinner menus


Healthy dinner menusHealthy dinner menus. Warm delicious dinner — the most pleasant completion of a busy day or a long-awaited weekend and healthy dinner menus.

Moreover, contrary to the classical laws of nutrition, you can now safely say to myself that even a late evening meal you need.

After dinner right — healthy dinner menus:

• A great way to overcome the small daily stresses.

• Required stage evening normalize metabolism. If between evening and morning food intake goes more than 12 hours, there are disturbances in the metabolism of food and the work of the stomach and intestines.

• And, of course, the best time for family and romantic conversations.

Yes, even if your healthy dinner menus are without candles and champagne for your mate and you may be welcome. Especially when you pick up the warm topics for conversation and, of course, correct, healthy meals.

What dishes are allowed for a friendly family, or simply healthy dinner menus, discussed later. But for a start — a little bit of information.

About calorie and healthy dinner menus rules

When having a meal three times a day not more than 40% of daily calories should be consumed during dinner. If you stick to the system of fractional power calorie meal should be only 20-30% of the total calorie daily diet.

However calorie — that proteins and fats, and carbohydrates. In what form should the calories ingested?

On the one hand, sleep helps food with a high glycemic index, ie carbohydrate.

Remember how often it would be desirable to complete the business day sweet sandwiches, cakes with tea or eat up left from lunch mashed potatoes?

Not surprisingly! In these products, plus one: they allow to overcome stress and insomnia. However, not all of us can boast a fast metabolism, and not all are active in the morning, when you need to spend the evening calories. So the first rule that can be allocated for healthy dinner menus:

«healthy dinner menus — this protein dinner

The second rule, which will allow not to go beyond the strict confines of 20-40%:

Healthy dinner menus should look like lunch, but without the carbohydrate side dish. At the same time for dinner you can afford twice smaller portions than lunch. »

What else can enter into healthy dinner menus- closer look.

Salad recipe «Joy» with cucumbers and cheese

(suitable for self evening meal and to meet guests)

Ingredients for healthy dinner menus:

Eggs — 2 pcs.

Cucumbers — 3 pcs.

Green onion — 2-3 pen

Cheese — 50g

Garlic — 1-2 cloves

Sour cream 10% hydrochloric fat — 100 g

Salt, herbs — to taste

How to cook a healthy dinner menus.

1. Boil the eggs, peel and cut them into cubes. Cucumbers cut into strips, green onions — rings.

2. Grate the cheese on a fine grater, garlic crushed in the frog, green — chopped.

3. Mix all ingredients in a bowl, add salt, sour cream and mix thoroughly again.

In 100 grams of salad — 83.5 kcal 5 grams of protein, 5.9 g fat, 2.6 g carbohydrates.

But — healthy dishes for a romantic dinner and a healthy dinner menus:

«Boats» from eggs with olives

Ingredients for healthy dinner menus:

Chicken eggs — 6 pcs.

Cottage cheese — 100 g

Onion Green — 2-3 pen

Green salad — 1 bunch

Parsley — 10 g

Butter — 2 tbsp. l.

Olives — 12 pcs.

Garlic — 2 cloves

Sugar — 3 g

Ground black pepper — 1 g

Salt — to taste

How to cook a healthy dinner menus.

1. Boil hard boiled eggs, peel them and cut each lengthwise into 2 parts.

2. Remove from the egg yolks in a separate bowl and mix them with butter and cheese.

3. Crush the garlic, chop the parsley and chives.

4. Add yolk mixture of pounded garlic, salt, pepper, parsley and onion prepared.

5. beautifully arranged salad leaves and place them on the «boat» of proteins.

6. From the yolk mixture to form 12 balls and put them into proteins.

7. Reconciliation of each boat decorate olives.

In 100 grams of food — 114 kcal: 8.7 g protein, 7.7 g fat, 2.4 g carbohydrates.


Celery salad with apples and walnuts — healthy dinner menus

ingredients:

Lettuce — 4-5 leaves

celery — 3 stalks

Apples — 2 pcs.

Lemon — 1 pc.

sour cream — 150 g

raisins — 100 g

walnuts — 100 g

salt, pepper — optional and to taste

How to cook a healthy dinner menus.

1. Apples and celery cut into cubes and squeeze lemon juice on them.

2. All the mix, optional — add salt and pepper. Season salad with sour cream.

3. Place salad on a platter and garnish with lettuce leaves different parties.

In 100 grams of food — 148 kcal, 2.4 g protein, 9.5 g fat, 13.2 g carbohydrates.

And the following recipe for healthy dinner menus — a rich, balanced and, at the same time, a holiday

Salad with boiled fish

Ingredients:

White fish (eg hake) — 500 g

Potatoes — 4 pcs.

Eggs — 4 pcs.

Purple onion — half of the bulbs

Mayonnaise light — 200g

Dill — 1 bunch

Salt, ground pepper — to taste

How to prepare this healthy dinner menus.

1. Boil separately fish, eggs and potatoes in their jackets.

2. The fish is separated from the bones and cut into small pieces Peel the potatoes and cut into cubes.

3. Separate the egg yolks from the whites. Proteins chop, egg yolks — grate.

4. Finely chop the dill and purple onion, mix them with mayonnaise and mix.

5. Some fish lay at the bottom of the salad bowl and coat half the mass of mayonnaise, herbs and onions.

6. Put the top half of the prepared potatoes, lightly salt and pepper.

7. Next, lay out the layers: mayonnaise — egg whites — Mayonnaise — fish — Mayonnaise — potatoes — mayonnaise.

8. Sprinkle salad yolks and leave it in a cool place for about an hour.

In 100 grams of food — 179.2 kcal: 10.2 g protein, 12.4 g fat, 6.7 g carbohydrates.

Portion of dietary salad for dinner must be no more than 150 grams (by volume — about as glass). But what if this dose does not provide food satiety?

Snacks are useful if they are balanced healthy dinner menus

Yes, evening diet can be divided into several meals. It’s easy if you stick to diet menu for the day, and you do not need to cover the lush table for the family.

But even in this case, you can learn to control appetite in the evening, choosing the correct side dishes.

The main thing — to bedtime body felt satiety for a snack later in the day were varied. And, of course, no fat and no carbohydrate.

Cup of yogurt before leaving work, boiled fish with vegetables and herbs at home, during a family dinner — here’s an example of the evening menu. A couple of hours quench hunger easy 2-3 unsweetened apple.

But there are other options — for those who regularly throughout the day moves, rotates the usual work with charging, visit the gym in the evenings.

Vegetable smoothie for healthy dinner menus

Ingredients:

Stalk celery — 200g

Green apple — 1 pc.

Mint — a pair of sheets

How to cook.

Mix all ingredients in a blender until smooth.

Smoothies for healthy dinner menus after intense physical exercise

Ingredients:

Shrimp broth — 100 ml

Boiled shrimp — 100 grams

Stalk celery — 200g

How to cook.

All mix in a blender until smooth.

And finally — how not to overeat before going to bed — healthy dinner menus

These snacks cooked on their own, can be useful habits. But in this case to avoid the extra calories and weight in the stomach at night?

A few unspoken rules to help you on healthy dinner menus.

1. Keep under control appetite during dinner helps plain water, herbal tea, yogurt. Enough to drink one glass of liquid 15 minutes before a meal.

By the way, it helps to understand whether or not the body needs food. After all, sometimes we take for hunger ordinary thirst.

2. In addition to the above rule: Avoid sugary juices only because they incite hunger.

3. Non-nutritive, vegetables, dairy products have to stand in a refrigerator in the most prominent place to the habit of dining well elaborated itself.

4. Corrective mode using aromatherapy. This is important if you peculiar psychological hunger (ie I want to bite because of anxiety, stress). Essential oils with the scent of mint, cinnamon, vanilla come to your aid in this case.

5. Get used to brush your teeth after the last meal.

And most importantly: that the body does not require extensive dinner, all your daily diet should be balanced. That is breakfast — a full-fledged, lunch — the most high-calorie and healthy dinner menus.