The desire to improve the quality of life is a normal desire of a reasonable person. The first thing to start with is a healthy diet based on a competent distribution of calories, taking into account the compatibility and environmental friendliness of products.

How to make a healthy menu for the week
Start planning your menu for the week ahead of time. You probably have favorite dishes, but try not to repeat the same dish more than 1 time in 3 days. Invent new recipes to achieve variety.

To get started, choose any example from the list of recommended meals for one day, count calories. After that, go further, write down the diet for the whole week (then – for a month). Here are indicative meals to help you start your planning.

Breakfasts
Take any example from the list or modify it:

buckwheat, millet, rice, oatmeal, wheat, barley porridge – cook the dish with low-fat milk or water, season with vegetable oils;
a handful of nuts (different varieties, both individually and in the form of mixtures);
steamed dried fruits (no more than ½ of a standard bowl at a time);
curdled milk, kefir, whey with berry juice – 1 cup;
whole grain bread (110-135 g per meal);
low-fat cheese 3-4 slices;
a slice of salted fish;
vegetable salad with fresh herbs;
fruit salad;
cottage cheese with low-fat sour cream;
yogurt;
omelette of 3 chicken or 5 quail eggs.

Healthy food for breakfast
As a first snack, we recommend:

fresh fruit – apple, pear, a couple of kiwi, citrus fruits (orange, tangerines, ½ pomelo), banana;
dark chocolate – no more than 25 g;
kefir or yogurt – 1 cup;

Dinners on your menu
Your diet will be quite varied if the following dishes appear on the lunch menu:

pasta from durum wheat;
low-fat cheese for dressing pasta;
vegetarian pizza;
vegetable cream soups (tomato, onion, vegetable), seasoned with rye bread croutons;
lean meats (chicken breast, turkey fillet, veal, lean beef);
stewed vegetables (cauliflower and cabbage, carrots, zucchini, bell peppers, onions, celery, beets);
soy meat goulash with the addition of low-fat sour cream and flour for gravy;
fish boiled or baked in the oven;
low-fat lasagna (as an example – mushroom, vegetable or mixed);
vegetable soup with lean meat (shurpa);
legumes stewed on water (lentils, beans, peas);
fresh vegetable salads;
boiled seafood (squid, shrimp).

afternoon tea
Try to plan 5 meals a day throughout the week. The afternoon snack takes on part of the load from the upcoming dinner, thereby unloading the body and reducing the load on the digestive tract.

Interesting options:

natural juice from vegetables, fruits or berries – 1 cup;
a handful of steamed dried fruits;
cottage cheese with jam;
сладкий yogurt;
buckwheat, rye or rice bread 2-3 pieces;
low-fat cottage cheese with fresh chopped herbs;
some fruits (grapes, plums, apricots, peaches);
nuts are not overcooked.

Dinners
It is desirable that the evening menu contains as little animal protein as possible. Preference for dishes such as:

cottage cheese casseroles, cheesecakes;
vegetable casseroles with low-fat cheese in the oven;
salads from vegetables, it is possible with the addition of seafood;
a little boiled chicken white meat or a piece of steam fish;
light omelette of 2 chicken eggs with vegetables;
chopped fresh herbs;
olives, olives;
brown rice boiled or steamed;
vegetable pancakes, sometimes with mushrooms;
kefir, curdled milk – 1 glass;
a couple of slices of black bread.

Menu for one week for a girl
And here is a good example of a balanced weekly diet for girls and young women. This category is most concerned about their diet, since it most directly affects the state of appearance.

It is the girls who are concerned about cellulite (it does not threaten girls yet, older women no longer care, and men do not care at all). What should you eat all week in order to maintain both internal health and external beauty?

Monday
Breakfast:

cocoa with sugar and milk – 1 cup;
unsweetened cheesecakes or cottage cheese casserole;
dried fruits – 1 handful.
Lunch:

fresh berries (150-200 g) – raspberries, currants, gooseberries, strawberries, etc. at your discretion;
whipped cream 100 g;
black tea with honey – 1 cup.
Dinner:

seafood soup with vegetables;
boiled brown rice;
a piece of fish, steamed or baked in foil;
sweet corn 2-4 tbsp. l.;
you can drink ½ glass of dry wine.
Afternoon snack:

oatmeal cookies or light bran biscuit;
fruit juice (oranges, tangerines, kiwi, pineapple, etc.).
Dinner:

vegetable salad;
a piece of dietary meat cooked on the grill or in the oven (rabbit, turkey, chicken);
tea from currant leaves with honey.
Tuesday
Breakfast:

milk porridge – millet or rice;
Cup of coffee;
bran bread;
2-4 slices of low-fat cheese.
Lunch:

citrus juice;
crackers or large-grain cookies;
sweet curd or yogurt.
Dinner:

thick borsch in meat broth;
sour cream for dressing 1 tsp or st. spoon;
potatoes stewed with meat;
vegetable mixture (green peas with onions or olives with bell peppers);
Rye bread;
a glass of any tea.
Afternoon snack:

dried fruits with nuts;
cocoa with low-fat milk (can be without sugar, as dried fruits will give enough sweetness).
Dinner:

light meat salad (vegetables, some boiled white chicken meat, chopped greens);
green tea with honey.
Wednesday
Breakfast:

coffee or tea – 1 glass;
fruit and curd casserole;
buckwheat bread with jam.
Lunch:

tea;
dried fruits;
sweet curd.
Dinner:

canned stewed meat;
garnish of vegetables or legumes;
green salad;
Rye bread;
чай или fruit juice.
Afternoon snack:

tomato juice;
1-2 crispy slices;
3-4 slices of cheese.
Dinner:

a piece of steam fish;
stewed cauliflower and cabbage with tomatoes;
brown or red rice;
melissa tea with oregano.
Thursday
Breakfast:

boiled buckwheat with mushrooms;
cheese 3-4 slices;
tea with milk;
crackers.
Lunch:

yogurt with a fat content of not more than 6-11%;
fresh fruits (banana, pear or apple, kiwi or grapes);
green tea.
Dinner:

Rye bread;
vegetable stew (green beans, beets, potatoes, zucchini, tomatoes, green peas, bell peppers, cabbage);
a piece of turkey baked in foil;
cocoa with low-fat milk and honey.
Afternoon snack:

compote from berries;
light biscuit or oatmeal cookies.
Dinner:

low-fat cottage cheese with herbs;
a glass of cocoa or tea;
a handful of dried fruits.
Friday
Breakfast:

oatmeal with milk;
fruit salad (banana, apple, nuts, tangerine, kiwi);
Cup of coffee;
a handful of nuts.
Lunch:

20 g dark chocolate;
зеленый tea;
yogurt.
Dinner:

pea soup with chicken giblets;
mashed potatoes;
chicken or rabbit cutlet;
зелень, любой vegetable salad;
tomato juice.
Afternoon snack:

cheese 2-3 slices;
compote from dried fruits;
crispy crackers 2-3 pcs.
Dinner:

Steamed fish;
vegetable stew;
кефир или yogurt;
black bread.
Saturday
Breakfast:

omelet with mushrooms;
bran or black bread;
sliced ​​fresh vegetables (tomatoes, bell peppers);
cocoa with milk or coffee with honey.
Lunch:

sweet cottage cheese;
fresh berries;
kefir or yogurt.
Dinner:

fish soup;
boiled brown or red rice;
свежий vegetable salad;
tea.
Afternoon snack:

biscuit or marshmallow (1 pc.);
fresh fruit juice;
oatmeal cookies 2-3 pcs.
Dinner:

steam vegetables (broccoli, cauliflower, carrots, green beans, etc.);
boiled pasta made from durum flour;
a piece of lean meat or light fish for a couple;
green tea.
Sunday

Breakfast:

oatmeal, millet or barley groats, boiled in low-fat milk;
fresh berries;
кефир или yogurt;
Cup of coffee.
Lunch:

dark chocolate 20-25 g;
crispy slices 2 pcs.;
raw coarse bun;
fruit juice.
Dinner:

chicken soup;
vegetables stewed with garlic;
твердый cheese 2-3 slices;
tomato juice.
Afternoon snack:

a handful of nuts;
fruit salad;
whipped cream with jam or berry syrup;
tea.
Dinner:

stewed fish;
fresh vegetables in the form of a salad or sliced;
brown rice or pasta made from coarse flour;
herbal tea (mint, oregano, thyme).
No matter how carefully planned your menu is, remember the additional health promotion measures: good sleep, physical activity, positive thinking. As for the nutrition system, you need to monitor its effectiveness, control weight and other vital signs. If you feel better, then you are moving in the right direction.