Kitabı oxu: «Food That Heals. A healthy eating strategy for energy, strength and longevity»
Illustrator Midjournal
© Olga Zemtseva, 2026
© Midjournal, illustrations, 2026
ISBN 978-5-0070-5572-7
Created with Ridero smart publishing system
Chapter 1. Healthy Nutrition
Healthy nutrition is a rational and balanced diet that provides the body with all the necessary nutrients in the required amounts. It involves consuming a variety of foods that include proteins, fats, carbohydrates, vitamins, minerals, and other nutrients. Proteins are the building blocks for the body’s tissues and cells. They participate in the processes of growth and tissue repair and also serve as a source of energy. Proteins can be obtained from meat, fish, dairy products, eggs, legumes, and nuts. Fats are an important source of energy for the body and are necessary for the absorption of certain vitamins. They help maintain healthy skin and hair and are involved in many processes in the body. Fats can be obtained from fish, nuts, avocado, olive oil, and other foods. Carbohydrates are the main source of energy for the body. They are essential for proper brain and muscle function and help maintain a healthy digestive system. Carbohydrates can be obtained from fruits, vegetables, grains, bread, pasta, and other foods. Vitamins and minerals are micronutrients required for proper body function. Vitamins are involved in many bodily processes, such as immune defense, metabolism regulation, and tissue growth. Minerals contribute to bone formation, balanced metabolism, and other vital functions. They can be obtained from fruits, vegetables, leafy greens, nuts, and grains. Healthy nutrition also involves moderate consumption of sweets, fatty foods, and salty foods. The diet should be diverse and balanced, taking into account the body’s needs. Healthy nutrition is the foundation of a healthy lifestyle. It provides the body with essential nutrients that help maintain health and prevent the development of many diseases. This chapter will discuss what healthy nutrition is, which nutrients are necessary for the body, and how they affect our health.
Definition of Healthy Nutrition
Healthy nutrition is primarily a rational, balanced diet that provides the body with all the necessary nutrients in the right amounts. Healthy nutrition does not mean giving up your favorite foods; rather, it emphasizes moderation and variety in your diet.
Nutrients
Nutrients are substances necessary for the growth, development, and maintenance of health. They include proteins, fats, carbohydrates, vitamins, minerals, and other essential substances. Each nutrient plays a specific role in the body, and it is important to obtain them in the correct proportions.
Proteins
Proteins are the main building blocks of our body. They are made up of amino acids and are necessary for growth, repair, and maintenance of body tissues. Proteins can be obtained from various foods such as meat, fish, eggs, legumes, and nuts.
Fats
Fats are a source of energy for the body and are necessary for vitamin absorption, maintaining healthy skin and hair, and proper brain function. Although fats are essential, it is important to consume them in moderation. Fats can be obtained from fish, nuts, avocado, olive oil, and other foods.
Carbohydrates
Carbohydrates are the main source of energy for the body. They are also necessary for proper brain and muscle function.
Vitamins and Minerals
Vitamins and minerals are micronutrients necessary for proper body function. Vitamins are involved in many processes in the body, such as immune defense, metabolism regulation, and tissue growth. Minerals contribute to bone formation, balanced metabolism, and other essential functions. They can be obtained from fruits, vegetables, leafy greens, nuts, and grains.
Rational Nutrition
Rational nutrition is a diet that considers the body’s nutrient needs. It should be balanced, include a variety of foods, and correspond to the body’s requirements depending on sex, age, and physical activity. Rational nutrition also involves eating in moderation and controlling calorie intake.
Rational and balanced nutrition is one of the main principles of healthy eating. It involves consuming diverse and balanced foods that contain all the necessary nutrients. Every day, we should get sufficient amounts of proteins, fats, carbohydrates, vitamins, and minerals to maintain health and well-being.
Balanced nutrition also means eating foods in the correct proportions. For example, carbohydrates should make up about 50% of total calories, fats about 30%, and proteins about 20%. Specific proportions may vary depending on individual needs.
SAOME (Balanced, Adequate, Optimal, Diverse, Natural) is another approach to healthy nutrition. This approach suggests that food should be balanced, i.e., contain all necessary nutrients; adequate, i.e., meet the body’s nutritional needs; optimal, i.e., correspond to the needs of a specific person; diverse, i.e., include different foods and dishes; and natural, i.e., be unprocessed and natural.
It is also important to consider the caloric content of food and control its intake. Overeating can lead to weight gain and the development of various diseases such as obesity, diabetes, and cardiovascular conditions.
Overall, rational and balanced nutrition is the foundation of a healthy lifestyle. It helps not only to maintain health but also to improve mood and increase energy levels.
Healthy nutrition is the key to a healthy lifestyle. The nutrients we get from food play an important role in our body and affect our health. A rational diet, which includes diverse and balanced foods, helps maintain health and prevent the development of many diseases. In the following chapters, we will learn more about specific nutrients, healthy eating strategies, and diets for specific conditions.
Healthy nutrition is not just a set of “healthy” foods but a whole system where everything matters: food quality, variety, combination of ingredients, and even meal timing. A well-structured diet helps maintain energy throughout the day, strengthens immunity, and reduces the risk of many diseases.
Throughout the day, it is optimal to follow a structure of three main meals and 2—3 light snacks. Breakfast plays a key role: it “activates” metabolism after the night’s rest. Studies show that people who regularly eat breakfast are more likely to maintain a healthy weight and concentrate better.
An ideal breakfast combines complex carbohydrates (e.g., oatmeal or whole-grain bread), protein (eggs, cottage cheese, yogurt), and healthy fats (nuts, seeds, avocado). A properly structured diet is not only about food choices but also about their distribution throughout the day. For example, skipping breakfast may cause the body to enter “energy-saving mode,” increasing the risk of overeating by evening. Research also shows that people who regularly eat breakfast tend to consume fewer calories overall.
Breakfast should be filling and balanced. Examples:
— Oatmeal with berries and nuts + yogurt
— Omelet with vegetables + whole-grain bread
— Cottage cheese with fruits and seeds
Interesting fact: combining protein and fat at breakfast helps maintain satiety longer than fast carbohydrates such as sweet cereals.
Lunch is the main source of energy during the day. It should be as balanced as possible: half of the plate can be vegetables, a quarter protein (fish, poultry, legumes), and another quarter complex carbohydrates (rice, buckwheat, quinoa). This principle is sometimes called the “plate method” and is widely used by dietitians worldwide. Lunch is fuel for the second half of the day.
One of the most effective approaches is the “plate rule”:
— 50% — vegetables
— 25% — protein
— 25% — complex carbohydrates
Example: baked chicken, buckwheat, and a large vegetable salad with olive oil.
A detail often forgotten: adding fats (e.g., oil) helps absorb vitamins A, D, E, and K — without them, vegetables lose part of their benefits.
Dinner is better kept lighter, especially if eaten late. However, the common myth that “you shouldn’t eat after 6:00 PM” has no scientific basis — overall diet quality and daily calorie balance matter more. Dinner is best composed of vegetables, lean protein, and a small amount of complex carbohydrates. Dinner is not the enemy but an ally if approached correctly. The myth about “no eating after 6 PM” is outdated. What matters more is what you eat.
Example of a good dinner: fish with vegetables or stewed legumes with greens.
Interesting fact: a protein-rich dinner can support muscle recovery and even improve sleep quality.
Snacks are not a weakness but a strategy. They help avoid sharp spikes in blood sugar. However, it is important to choose smart options:
— Apple + a handful of nuts
— Sugar-free yogurt
— Carrot with hummus
Interesting point: nuts are very calorie-dense, but studies show that people who regularly eat them are less likely to be overweight due to their ability to promote satiety.
Variety is key to real healthy nutrition. The more different foods in the diet, the more micronutrients the body receives.
For example:
— Red foods (tomatoes) — lycopene for the heart
— Orange foods (carrots) — beta-carotene for vision
— Green foods (spinach) — iron and folic acid
Surprising fact: frozen vegetables can sometimes be healthier than fresh ones because they are frozen immediately after harvest, preserving vitamins.
A separate note about water: even mild dehydration (just 1—2% fluid loss) can reduce concentration, cause fatigue, and trigger headaches.
Simple guideline: if you feel thirsty, it is already a signal that your body lacks water.
When it comes to meat and fish, moderation and quality are important. Fatty fish (salmon, mackerel) is rich in omega-3, which supports the heart and brain. Processed meats (sausages, hot dogs) should be limited, as they are associated with an increased risk of chronic diseases.
Snacks help maintain stable blood sugar levels and prevent overeating. It is important that they are nutritious, not “empty”: fruits, berries, nuts, natural yogurt, or hummus with vegetables are excellent options.
Interesting fact: nuts, despite being high in calories, do not contribute to weight gain when eaten in moderation; on the contrary, they can improve metabolism.
Another important detail: it’s not just what you eat, but how. Eating quickly “on the go” often leads to overeating because the brain doesn’t receive the signal of satiety in time (this takes about 15—20 minutes).
Ultimately, healthy eating is not a diet but a lifestyle. It’s about balance, mindfulness, and small but regular choices in favor of your health every day.
A balanced diet should include all major food groups: vegetables, fruits, whole grains, protein sources, and dairy or alternatives. Variety is key to obtaining all necessary vitamins and minerals.
For example, colorful vegetables contain different antioxidants:
— Carrots are rich in beta-carotene
— Spinach contains iron and folic acid
Consumption of meat and fish is recommended in moderation. Fatty fish (e.g., salmon or mackerel) contains beneficial omega-3 fatty acids, which support heart and brain health. Prefer boiling, stewing, or baking — these cooking methods preserve more nutrients and do not add extra fats.
Do not forget about water: it participates in almost all processes in the body. Even mild dehydration can reduce concentration and cause fatigue. On average, an adult needs about 1.5—2 liters of water per day, but requirements may vary.
It is also important to limit added sugar and salt. For example, the World Health Organization recommends no more than 5 grams of salt per day — about one teaspoon. Excess sugar consumption is associated with an increased risk of obesity and diabetes.
As we can see, healthy eating is not about strict restrictions but a thoughtful and varied approach to food that can be adapted to your tastes and lifestyle.
Healthy nutrition becomes truly valuable when it moves from theory into practice — into your kitchen and daily habits. Even knowing all the principles, it’s important to turn them into real, tasty, and convenient meals that fit easily into your daily routine.
Many people think that healthy food is complicated, time-consuming, and not always tasty. In reality, it’s the opposite: simple combinations of natural products are often not only healthier but also more flavorful.
For example: ordinary oatmeal can become a complete and diverse breakfast by adding berries, nuts, and a little honey; baked vegetables with fish can become a restaurant-style dinner without extra effort.
The important point: healthy dishes do not require rare ingredients or complex techniques. Most recipes can be made from accessible products, and the process takes minimal time. This makes proper nutrition a sustainable habit, not a temporary experiment.
In the next section, we will look at examples of simple and tasty recipes that can help you. These dishes are suitable both for those starting a transition to healthy eating and for those who want to add more interesting and nutritious ideas to their menu.
Healthy Recipes
Vegetable Stew with Chicken Breast and Rice
Ingredients:
2 chicken breasts
2 onions
2 carrots
2 peppers
1 eggplant
1 cup rice
2 cups water
Salt, pepper, herbs
Preparation:
Cut chicken breast into cubes and fry until golden brown.
Slice onion into half-rings, carrots and peppers into strips, eggplant into cubes.
Fry onion until translucent, then add the remaining vegetables and cook for 5—7 minutes.
Add chicken, rice, and water. Season with salt and pepper.
Cook covered for 15—20 minutes until the rice is tender. Sprinkle with herbs before serving.
Nutritional value (per 100 g):
Calories: ~110 kcal
Protein: 9 g
Fat: 2 g
Carbohydrates: 14 g
Vitamins and minerals:
Vitamins A, B, C
Potassium, magnesium
Benefits: Supports muscles, provides energy, and improves digestion. Ideal for everyday meals.
Baked Salmon with Vegetables
Ingredients:
2 salmon fillets
2 zucchinis
2 carrots
1 red and 1 yellow pepper
2 tbsp olive oil
Salt, pepper, lemon juice, herbs
Preparation:
Preheat the oven to 200°C.
Slice the vegetables into strips, rub salmon with spices and lemon juice.
Place vegetables on a baking sheet, top with salmon, drizzle with oil.
Bake for 20—25 minutes.
Nutritional value:
Calories: ~180 kcal
Protein: 20 g
Fat: 11 g
Carbohydrates: 6 g
Vitamins and minerals:
Omega-3
Vitamins D, B12
Selenium, potassium
Benefits: Strengthens the heart, improves memory, reduces inflammation, and is beneficial for the skin.
Green Salad with Couscous and Avocado
Ingredients:
1/2 cup couscous
Cucumber, tomato
1 avocado
Lemon
2 tbsp olive oil
Mint, salt, pepper
Preparation:
Cook the couscous.
Chop vegetables and avocado.
Mix all ingredients and dress with lemon juice and olive oil.
Nutritional value:
Calories: ~180 kcal
Protein: 4 g
Fat: 9 g
Carbohydrates: 22 g
Vitamins and minerals:
Vitamins E, C
Potassium, folic acid
Benefits: Good for heart, skin, and hormonal balance. Provides long-lasting satiety.
Quinoa Salad with Tuna and Vegetables
Ingredients:
1/2 cup quinoa
1 can of tuna
Pepper, cucumber, red onion
Olive oil, vinegar
Preparation:
Cook the quinoa.
Chop vegetables.
Mix with tuna and dressing.
Nutritional value:
Calories: ~160 kcal
Protein: 12 g
Fat: 6 g
Carbohydrates: 18 g
Vitamins and minerals:
Iron, magnesium
B vitamins
Omega-3
Benefits: Increases endurance, supports muscles, and improves brain function.
Tuna Skewers with Vegetables
Ingredients:
500 g tuna
Pepper, zucchini, onion
Olive oil
Soy sauce, lemon juice, honey
Preparation:
Cut ingredients and marinate.
Skewer and grill or bake.
Nutritional value:
Calories: ~170 kcal
Protein: 23 g
Fat: 6 g
Carbohydrates: 7 g
Vitamins and minerals:
Iodine, selenium
Vitamins D and B12
Benefits:
Boosts metabolism, supports thyroid health, and aids weight loss.
Quinoa Salad with Chicken, Avocado, and Grapefruit
Ingredients:
Quinoa, chicken
Avocado, grapefruit
Red onion
Olive oil, lemon
Preparation:
Cook quinoa.
Fry chicken and slice.
Add fruits and vegetables, mix with dressing.
Nutritional value:
Calories: ~200 kcal
Protein: 15 g
Fat: 9 g
Carbohydrates: 17 g
Vitamins and minerals:
Vitamin C
Potassium
Vitamins A and B
Benefits: Strengthens immunity, accelerates metabolism, and aids fat burning.
Fish Pie with Vegetables
Ingredients:
Fish fillet
Broccoli, carrot, onion
Eggs, cream
Salt, pepper, herbs
Preparation:
Fry fish and vegetables.
Mix with eggs and cream, place in a baking dish.
Bake at 180°C for 20—25 minutes.
Nutritional value:
Calories: ~210 kcal
Protein: 14 g
Fat: 13 g
Carbohydrates: 6 g
Vitamins and minerals:
Calcium
Vitamin D
Phosphorus
Benefits: Strengthens bones, supports the brain, and provides lasting satiety.
Soup with Chicken Breast and Vegetables
Ingredients:
Chicken breast
Carrot, onion
Potato
Broccoli
Garlic
Salt, pepper, herbs
Preparation:
Cut chicken and lightly fry until golden.
Chop vegetables into cubes and fry until soft.
Transfer everything to a pot, add hot water, garlic, and spices.
Cook 20—30 minutes until vegetables are tender.
Nutritional value:
Calories: ~70—90 kcal
Protein: 8 g
Fat: 2 g
Carbohydrates: 6—8 g
Vitamins and minerals:
Vitamin C
B vitamins
Potassium, iron
Benefits: Light diet soup — improves digestion, strengthens immunity, and is suitable for weight loss.
Vegetable Lasagna
Ingredients:
Lasagna sheets
Carrot, zucchini, eggplant
Onion, tomatoes
Cheese
Olive oil, salt, pepper
Preparation:
Chop and fry vegetables until soft.
Boil lasagna sheets for 8—10 minutes.
Layer: vegetables → sheets → vegetables → cheese.
Bake at 180°C for 20—25 minutes.
Nutritional value:
Calories: ~150—200 kcal
Protein: 6—8 g
Fat: 7—10 g
Carbohydrates: 18—22 g
Vitamins and minerals:
Vitamins A, C
Calcium
Potassium
Benefits: Provides energy, improves digestion, and supports bones thanks to the cheese.
Tuna with Buckwheat and Vegetables
Ingredients:
Tuna fillet
Buckwheat
Carrot, zucchini, onion
Salt, pepper, olive oil
Preparation:
Cook buckwheat.
Fry vegetables.
Fry tuna until cooked (can leave slightly pink inside).
Mix buckwheat with vegetables and serve with tuna.
Nutritional value:
Calories: ~160—190 kcal
Protein: 15—20 g
Fat: 5—7 g
Carbohydrates: 15—18 g
Vitamins and minerals:
Iron
Magnesium
Omega-3
B vitamins
Benefits: Strengthens muscles, increases endurance, and improves brain function.
Chicken Kebab with Vegetables
Ingredients:
Chicken fillet
Zucchini, eggplant, pepper, onion
Oil, salt, pepper
Preparation:
Marinate the chicken in oil and spices.
Chop the vegetables.
Skewer the ingredients, alternating pieces.
Grill or cook until done.
Nutritional value:
Calories: ~140—170 kcal
Protein: 18—22 g
Fat: 6—8 g
Carbohydrates: 5—7 g
Vitamins and minerals:
B vitamins
Potassium
Magnesium
Benefits: High-protein dish for muscles, helps maintain shape and supports weight loss.
Vegetable Salad with Couscous and Feta
Ingredients:
Couscous
Cucumber, tomatoes
Red onion
Feta
Lemon juice, olive oil
Preparation:
Cook the couscous.
Chop the vegetables.
Mix everything, add feta and dressing.
Nutritional value:
Calories: ~180—220 kcal
Protein: 6—8 g
Fat: 9—12 g
Carbohydrates: 20—25 g
Vitamins and minerals:
Calcium
Vitamin C
Potassium
Benefits: Strengthens bones, provides energy, and helps maintain water balance.
Salmon Tartare with Avocado
Ingredients:
Salmon fillet
Avocado
Leek
Lemon juice, oil
Preparation:
Dice the salmon and avocado.
Add leek, spices, and dressing.
Chill for 15—20 minutes.
Nutritional value:
Calories: ~200—240 kcal
Protein: 15—18 g
Fat: 14—18 g
Carbohydrates: 3—5 g
Vitamins and minerals:
Omega-3
Vitamin E
Potassium
Benefits: Improves brain function, skin health, and protects the heart.
Broccoli Cream Soup
Ingredients:
Broccoli
Onion, garlic
Cream
Salt, pepper
Preparation:
Sauté onion and garlic.
Add broccoli and cook for 15—20 minutes.
Add cream and blend until smooth.
Nutritional value:
Calories: ~90—120 kcal
Protein: 3—5 g
Fat: 6—8 g
Carbohydrates: 6—8 g
Vitamins and minerals:
Vitamin C
Vitamin K
Calcium
Benefits: Strengthens immunity and bones, and helps detoxify the body.
Chicken with Couscous and Vegetables
Ingredients:
Chicken fillet
Couscous
Carrot, onion, pepper
Garlic, oil
Preparation:
Fry the chicken. Cook the couscous.
Sauté the vegetables, then mix everything together.
Nutritional value:
Calories: ~170—200 kcal
Protein: 14—18 g
Fat: 5—7 g
Carbohydrates: 18—22 g
Vitamins and minerals:
B vitamins
Potassium
Iron
Benefits: Provides energy, strengthens muscles, and improves metabolism.
Zucchini Pancakes
Ingredients:
Zucchini
Eggs
Flour
Oil, salt, pepper
Preparation:
Grate zucchini and mix with egg and flour.
Fry until golden brown.
Nutritional value:
Calories: ~120—150 kcal
Protein: 5—7 g
Fat: 6—8 g
Carbohydrates: 10—15 g
Vitamins and minerals:
Vitamin C
Potassium
Magnesium
Benefits: Light dish for digestion, supports water balance.
Buckwheat with Vegetables and Feta
Ingredients:
Buckwheat
Carrot, onion, garlic
Feta
Oil, salt, pepper
Preparation:
Cook the buckwheat.
Sauté the vegetables.
Mix with feta and serve.
Nutritional value:
Calories: ~170—210 kcal
Protein: 7—9 g
Fat: 7—10 g
Carbohydrates: 20—25 g
Vitamins and minerals:
Iron
Magnesium
Calcium
Benefits: Strengthens blood vessels, improves blood quality, and provides long-lasting satiety.
Tomato Soup with Shrimp
Ingredients:
Tomatoes
Shrimp
Onion, garlic
Cream
Olive oil, salt, pepper
Preparation:
Finely chop the onion and garlic and sauté until golden.
Add tomatoes, pour in water, and cook for 20—25 minutes.
Peel the shrimp and fry until pink.
Blend the soup, add cream and spices.
Serve with shrimp.
Nutritional value:
Calories: ~100—130 kcal
Protein: 8—12 g
Fat: 5—7 g
Carbohydrates: 6—9 g
Vitamins and minerals:
Vitamin C
Iodine
Selenium
Benefits: Supports immunity, good for the thyroid, and easy to digest.
Stuffed Peppers with Rice and Vegetables
Ingredients:
Bell peppers
Rice
Carrot, onion, garlic
Oil, salt, pepper
Preparation:
Clean and cut the peppers.
Cook the rice. Sauté the vegetables.
Mix rice with vegetables and stuff the peppers.
Bake for 20—25 minutes at 180°C.
Nutritional value:
Calories: ~120—150 kcal
Protein: 3—5 g
Fat: 3—5 g
Carbohydrates: 20—25 g
Vitamins and minerals:
Vitamin C
Vitamin A
Potassium
Benefits: Strengthens immunity, provides energy, and improves digestion.
Couscous with Vegetables and Feta
Ingredients:
Couscous
Zucchini, eggplant, red onion
Feta
Lemon juice, oil
Preparation:
Cook the couscous.
Sauté the vegetables until soft.
Mix with feta and dressing.
Nutritional value:
Calories: ~180—220 kcal
Protein: 6—8 g
Fat: 9—11 g
Carbohydrates: 20—25 g
Vitamins and minerals:
Calcium
Vitamin C
Potassium
Benefits: Supports bones, provides energy, and improves metabolism.
Arugula Salad with Artichokes and Parmesan
Ingredients:
Arugula
Artichokes
Parmesan
Oil, lemon
Preparation:
Chop all ingredients and mix.
Add dressing and spices.
Nutritional value:
Calories: ~150—180 kcal
Protein: 6—9 g
Fat: 10—12 g
Carbohydrates: 5—8 g
Vitamins and minerals:
Vitamin K
Calcium
Antioxidants
Benefits: Detoxifies the body, improves digestion, and strengthens bones.
Rice Patties with Vegetables
Ingredients:
Rice
Carrot, onion, garlic
Egg, flour
Oil
Preparation:
Cook the rice. Sauté the vegetables.
Mix with egg and flour.
Shape into patties and fry.
Nutritional value:
Calories: ~150—180 kcal
Protein: 4—6 g
Fat: 5—7 g
Carbohydrates: 22—26 g
Vitamins and minerals:
B vitamins
Potassium
Magnesium
Benefits: Provides energy and supports the nervous system.
Chicken Salad with Apples and Nuts
Ingredients:
Chicken fillet
Apple
Walnuts
Arugula
Oil, lemon
Preparation:
Fry and chop the chicken.
Mix with apple, nuts, and arugula.
Add dressing.
Nutritional value:
Calories: ~180—220 kcal
Protein: 12—15 g
Fat: 10—13 g
Carbohydrates: 8—12 g
Vitamins and minerals:
Vitamin C
Omega-3
Magnesium
Benefits: Strengthens heart, brain, and immunity.
Potato Soup with Seafood
Ingredients:
Potatoes
Seafood
Onion
Cream
Preparation:
Cook the potatoes.
Sauté the seafood and onion.
Mix everything and blend with cream.
Nutritional value:
Calories: ~120—160 kcal
Protein: 8—12 g
Fat: 6—9 g
Carbohydrates: 10—15 g
Vitamins and minerals:
Iodine
Potassium
Vitamin B12
Benefits: Supports thyroid function and provides energy.
Stuffed Salmon with Vegetables
Ingredients:
Salmon
Carrot, onion, garlic
Lemon
Preparation:
Sauté the vegetables.
Stuff the fish with them.
Bake for 25—30 minutes at 180°C.
Nutritional value:
Calories: ~180—220 kcal
Protein: 18—22 g
Fat: 12—15 g
Carbohydrates: 3—5 g
Vitamins and minerals:
Omega-3
Vitamin D
Selenium
Benefits: Supports heart, brain, and skin health.
Chicken Patties with Vegetables
Ingredients:
Chicken fillet
Carrot, onion
Egg, flour
Preparation:
Mince the chicken.
Add vegetables, egg, and flour.
Shape into patties and fry.
Nutritional value:
Calories: ~160—190 kcal
Protein: 15—18 g
Fat: 7—9 g
Carbohydrates: 6—10 g
Vitamins and minerals:
B vitamins
Iron
Potassium
Benefits: Strengthens muscles and provides long-lasting satiety.
Ratatouille with Mozzarella
Ingredients:
Eggplant, zucchini, bell pepper
Tomatoes, onion, garlic
Mozzarella
Preparation:
Sauté the vegetables, then bake with mozzarella until melted.
Nutritional value:
Calories: ~140—180 kcal
Protein: 6—8 g
Fat: 8—10 g
Carbohydrates: 10—15 g
Vitamins and minerals:
Vitamin C
Calcium
Antioxidants
Benefits: Detoxifies the body, improves skin, and supports digestion.
Zucchini Patties
Nutritional value:
Calories: ~120—140 kcal
Protein: 4—6 g
Fat: 6—8 g
Carbohydrates: 10—14 g
Benefits: Light dish for digestion and weight maintenance.
Vegetable Stew with Chicken Breast
Nutritional value:
Calories: ~120—150 kcal
Protein: 10—12 g
Fat: 4—6 g
Carbohydrates: 10—14 g
Vitamins:
Vitamin C
B vitamins
Potassium
Benefits: Balanced dish for energy, immunity, and muscles.
Mushroom and Spinach Risotto
Ingredients:
Rice
Mushrooms
Spinach
Onion, garlic
Cream, Parmesan
Olive oil, salt, pepper
Preparation:
Cook the rice. Sauté onion and garlic.
Add mushrooms, then spinach, and cook until soft.
Add cream, spices, and rice. Mix well.
Sprinkle with Parmesan and bake until golden.
Nutritional value:
Calories: ~180—220 kcal
Protein: 6—8 g
Fat: 8—11 g
Carbohydrates: 20—25 g
Vitamins and minerals:
Iron
Calcium
Vitamins A and B
Benefits: Supports blood, bones, and provides energy.
Grilled Salmon with Vegetables
Ingredients:
Salmon
Zucchini, bell pepper, onion, garlic
Lemon, oil
Preparation:
Marinate and grill the vegetables.
Cook the salmon separately until done.
Serve with vegetables and lemon.
Nutritional value:
Calories: ~180—210 kcal
Protein: 20 g
Fat: 12 g
Carbohydrates: 5 g
Vitamins:
Omega-3
Vitamin D
Potassium
Benefits: Improves heart and brain health and reduces inflammation.
Fresh Vegetable Salad with Tuna
Ingredients:
Vegetables (cucumber, tomato, carrot, etc.)
Tuna
Oil, vinegar
Preparation:
Chop vegetables and add tuna.
Dress with oil and vinegar.
Nutritional value:
Calories: ~120—150 kcal
Protein: 10—14 g
Fat: 5—7 g
Carbohydrates: 6—10 g
Vitamins:
Vitamin C
Omega-3
Magnesium
Benefits: Light protein salad — supports weight loss and energy.
Chicken Soup
Nutritional value:
Calories: ~120—150 kcal
Protein: 10—12 g
Fat: 6—8 g
Carbohydrates: 8—12 g
Vitamins:
B vitamins
Potassium
Iron
Benefits: Strengthens immunity and provides satiety.
Couscous Salad with Chicken and Vegetables
Nutritional value:
Calories: ~180—220 kcal
Protein: 12—15 g
Fat: 6—8 g
Carbohydrates: 20—25 g
Benefits: Balanced macros — ideal for sports and energy.
Tomato Soup with Seafood
Nutritional value:
Calories: ~110—140 kcal
Protein: 10—14 g
Fat: 5—7 g
Carbohydrates: 6—10 g
Vitamins:
Iodine
Selenium
Vitamin C
Benefits:
Supports thyroid and immunity.
Grilled Chicken Steak with Vegetables
Nutritional value:
Calories: ~150—180 kcal
Protein: 18—22 g
Fat: 6—8 g
Carbohydrates: 5—7 g
Benefits: Excellent for muscles and weight loss.
Fish Pie with Vegetables
Nutritional value:
Calories: ~220—260 kcal
Protein: 12—16 g
Fat: 12—16 g
Carbohydrates: 15—20 g
Benefits: Strengthens bones and provides energy.
Beet Salad with Nuts
Nutritional value:
Calories: ~160—200 kcal
Protein: 4—6 g
Fat: 10—13 g
Carbohydrates: 15—20 g
Vitamins:
Iron
Vitamin C
Antioxidants
Benefits: Cleanses blood and improves blood vessels.
Potato Soup with Mushrooms
Nutritional value:
Calories: ~130—170 kcal
Protein: 4—6 g
Fat: 6—9 g
Carbohydrates: 15—20 g
Vitamins:
Potassium
B vitamins
Benefits: Provides energy and supports the nervous system.
Vegetable Stew with Couscous
Ingredients:
Couscous
Eggplant, zucchini, bell pepper
Onion, garlic
Tomatoes, tomato sauce
Olive oil, salt, pepper
Preparation:
Salt the eggplant and leave for a few minutes.
Chop vegetables and sauté onion and garlic.
Add the remaining vegetables and stew until soft.
Add tomato sauce and cook for another 5—7 minutes.
Cook couscous separately and serve with stew.
Nutritional value:
Calories: ~160—200 kcal
Protein: 5—7 g
Fat: 6—8 g
Carbohydrates: 22—28 g
Vitamins and minerals:
Vitamin C
Potassium
Antioxidants
Benefits: Improves digestion, detoxifies, and provides energy.
Chicken Patties with Zucchini
Ingredients:
Chicken fillet
Zucchini
Onion, garlic
Eggs, flour
Oil, salt, pepper
Preparation:
Mince the chicken. Sauté the vegetables.
Mix everything with egg and flour.
Shape into patties and fry until cooked.
Nutritional value:
Calories: ~150—180 kcal
Protein: 15—18 g
Fat: 6—8 g
Carbohydrates: 6—10 g
Vitamins:
B vitamins
Potassium
Iron
Benefits: Supports muscles, provides satiety, and is suitable for weight loss.
Seaweed Salad
Ingredients:
Seaweed
Carrot, onion, garlic
Lemon, oil
Preparation:
Chop the vegetables.
Mix with dressing and add the seaweed.
Nutritional value:
Calories: ~80—110 kcal
Protein: 2—4 g
Fat: 4—6 g
Carbohydrates: 8—12 g
Vitamins and minerals:
Iodine
Iron
Vitamin C
Benefits: Supports thyroid function and improves metabolism.
Beef in Sweet and Sour Sauce
Ingredients:
Beef
Onion, garlic
Honey, soy sauce, vinegar
Starch, oil
Preparation:
Fry the beef.
Prepare the sauce (honey, soy sauce, vinegar, starch).
Add the meat and cook for a few more minutes.
Nutritional value:
Calories: ~200—250 kcal
Protein: 18—22 g
Fat: 10—14 g
Carbohydrates: 10—15 g
Vitamins:
Iron
B vitamins
Zinc
Benefits: Boosts energy, supports blood health, and strengthens muscles.
Vegetable Omelet
Ingredients:
Eggs
Onion, bell pepper, zucchini
Mushrooms
Oil
Preparation:
Sauté the vegetables.
Pour in the eggs and cook until done.
Nutritional value:
Calories: ~130—160 kcal
Protein: 10—12 g
Fat: 9—11 g
Carbohydrates: 4—6 g
Vitamins:
Vitamin D
Vitamin B12
Calcium
Benefits: Supports brain function, strengthens bones, and provides energy for the day.
Fish Soup with Potatoes
Ingredients:
Fish (salmon or cod)
Potatoes
Carrot, onion, garlic
Spices, cream
Preparation:
Boil the vegetables with seasonings.
Add the fish and cook until done.
Add cream at the end.
Nutritional value:
Calories: ~120—150 kcal
Protein: 10—14 g
Fat: 5—7 g
Carbohydrates: 10—14 g
Vitamins:
Omega-3
Vitamin D
Potassium
Benefits: Strengthens the heart, immune system, and nervous system.
Chicken with Broccoli in a Pan
Ingredients:
Chicken fillet
Broccoli
Garlic
Olive oil
Salt, pepper
Preparation:
Cut the chicken and fry until golden.
Add broccoli and garlic, cook for 7—10 minutes until tender.
Nutritional value:
Calories: ~140—170 kcal
Protein: 18—22 g
Fat: 5—7 g
Carbohydrates: 5—8 g
Vitamins and minerals:
Vitamin C
Vitamin K
Potassium
Benefits: Boosts immunity, promotes muscle growth, and improves metabolism.
Whole Grain Pasta with Vegetables
