Balanced diet - Romania

Darius Lupu (52,4 kg on Monday at 7:30 am)

Meals of the day Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Breakfast One grapefruit

Two eggs fried in a non-stick pan One slice of whole wheat toast

Avocado toast One orange oatmeal (one mashed banana, 2 tablespoons chia seeds, oats, milk, 1 teaspoon of cinnamon)

peanut butter and strawberry jam sandwich One banana

whole wheat bagels with cream cheese and an apple

Greek yogurt One banana

One hard-boiled egg

Cooked oatmeal with blueberries and 1 tablespoon of agave syrup

Snack One banana plain yogurt with 1 teaspoon honey

2 nectarines

One fresh pear Almonds and nuts

Grapes and walnuts

Hummus on toast Raisins and nuts

Lunch grilled chicken breast with a side of salad (mixed greens with cherry tomatoes, avocado, balsamic vinegar)

Turkey sandwich (turkey breast meat, a large tomato slice, green lettuce, mustard, whole wheat bread)

Mac and cheese 2 slices of Tuna pizza Vegetable soup Tortilla wrap (chicken ham, cheese, mixed greens, kidney beans, corn, 1 tablespoon of mayo)

Banana and peanut butter sandwich

2 peaches and nuts raw broccoli and baby carrots

baked chicken breast and brown rice served with a salad (tomatoes and onions and 2 tablespoons balsamic vinegar Snack watermelon Zacusca on a slice of bread cottage cheese and frozen forest fruit

Dinner vegetable stew sided with brown rice and airfried chicken legs

Pork steak and roasted sweet potato

Shaworma with beef and vegetables and sauces

pasta bologna trout filet with steamed green beans

Prosciutto and funghi pizza sarmale

Snack Three dates and a little bit of chocolate

popcorn 1 cup of ice cream and raspberries

One apple A slice of peach pie 2 chocolate chip cookies Mash potatoes and meatballs with tomato sauce

Darius Lupu (51,6kg on next Monday at 8 am)

I did an experiment. I spent a week eating all types of food, including fast food.

I started this project weighing 49,1 kg. At the end of the week the scale showed 49,8 kg. I barely exercised.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast Cereal Omelets Orange Banana Banana Omelets Cereal

Lunch Sandwich with cheese and ham

Pizza Sandwich Sandwich Sandwich Fish and chips Snack Raspberry Chocolate

Dinner Chicken Steak Cheeseburger with a side of fries

Chicken Pasta Chicken soup

Snack Lemon biscuits Grapes Raspberry Pineapple Chocolate chips cookies The next week l tried a different approach to my eating habits. I downsized the plates and l was more aware of the things l ate.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast Smoothie Banana Apple Banana Banana Smoothie Poached Eggs and avocado

Lunch Sandwich Sandwich Sandwich Sandwich sandwich Tuna salad

Snack Grapes Strawberries Kiwi banana Cherries Watermelon Fruit salad

Dinner Chicken with vegetables

Chicken salad Fish with vegetables Chicken salad Salmon salad Steak with mushrooms

I felt lighter and more energized. I walked a lot, especially after dinner. I had 48,3kg next Monday morning.

Briana

Day 1

Breakfast: A bowl of cereal with milk, 1 banana

Lunch: A sandwich with whole wheat bread, 3 slices of turkey breast, cheese, pepper, a teaspoon of mayo, mustard and lettuce; 2 kiwis

Dinner: Grilled chicken breast with couscous and steamed broccoli; a scoop of ice cream for dessert.

Day 2

Breakfast: a fruit smoothie (frozen berries, 1/2 banana, and low fat milk); 2 hard boiled eggs

Lunch: 1 bowl of vegetable soup served with a slice of whole grain and seed toast; fresh grapes

Dinner: chicken breast with barbecue sauce garnished with sautéed spinach with garlic, olive oil and tomatoes Day 3

Breakfast: oatmeal with low fat milk an apple, 1 teaspoon honey and a pinch of cinnamon

Lunch: chicken salad (lettuce, shredded skinless roast chicken breast, 1 tablespoon of seeds, chopped celery, 1 tablespoon of mayonnaise and 1 tablespoon plain, unsweetened Greek yogurt)

Dinner: Grilled fish with 1 baked potato; chocolate ice cream

Day 4

Breakfast: French toast 2 slices, a cup of tea

Lunch: Mushroom cream soup served with a grilled cheese sandwich

Dinner: Baked salmon with a side of wild rice Day 5

Breakfast: Toast with butter; 1 banana

Lunch: Chicken soup-low fat

Dinner: Chicken snitzel with green bean stew; fruit salad for dessert Day 6

Breakfast: Pancakes with maple syrup and blueberries

Lunch: Tuna salad

Dinner: Spaghetti carbonara; 2 chocolate chip cookies Day 7

Breakfast: Digestive biscuits and a banana

Lunch: Red bean salad

Dinner: Beef steak with one baked sweet potato with 1 teaspoon of butter

MY HEALTHY PLATE

1.TOMATO

Tomatoes are very healthy because they have only 18 calories per 100 grams , are rich in fibers , minerals , vitamins and contain a large amount of water.

CALORIES

- Proteins (0,9)

-Lipids (0,2)

-Carbohydrates (3,9)

-Fibers (1,2) -Others (11,8 )

Cheese is rich in protein and vitamin B. It strenghens bones and maintains blood sugar levels.

CALORIES

-Proteins (17,9)

Lipids (12,2)

- Carbohydrates (3,5)

-Others (167,4)

3.Egg

The egg is rich in proteins and vitamins: A , B , D ,K. It improves memory , concentration , balancing mental an emotional state.

CALORIES

-Proteins (13)

-Lipids (11)

-Carbohydrates (1,1)

-Others (129,9)

4.Radish

Radishes are rich in potassium , vitamin K and minerals. They help digestion and have protection against cancer.

CALORIES

-Proteins (0,7)

-Lipids (0,1)

-Carbohydrates (3,4)

-Fibers (1,6)

-Others (10,2)

5.Cuculumber

Cuculumber are full of water and micronutrients. They protect your skin against aging , help your brain and memory and strenghen your bones.

CALORIES

-Proteins (0,6)

-Lipids (0,2)

-Carbohydrates (2,2)

-Fibers (0,7)

-Others (8,3)

6.Milk

Milk is rich in protein , potassium , phosphorus and vitamin A and D. It strengthens bones and teeth , moistrurizes the body and helps to lose weight.

CALORIES

-Proteins (3,4)

Lipids (1,5)

- Carbohydrates (5,3)

-Others (39,8)

Theperfectplate

The perfect plate includes food from each food category: Vegetables, proteins, whole grain and even diary. To have a better meal, you should drink water when eating.

I wish all my plates would look like this:

This is my perfect plate. Pasta with broccoli and tuna

I chose this dish because it is extremely balanced and healthy. The main component of pasta is carbohydrates, a small part protein (13%) and fat (1.5%). Pasta also contains B vitamins. They go great with broccoli which has extremely many health benefits being called the "secret of eternal health". 100 grams of broccoli brings you 150% of your daily requirement of vitamin C. For example, this dose administered daily in case of a cold, shortens the type of manifestation. And let's not forget the tuna, the healthiest fish that is sought after for the amount of omega 3 it provides to the body. Tuna is known as a good anti inflammatory and a very powerful antioxidant. Consumption of tuna helps prevent cardiovascular disease due to fatty acids, and potassium regulates blood pressure. The tuna is also ideal for those who want to lose weight, because it has few calories.

Most delicious breakfast

The perfect plate

This is a balanced meal because it contains eggs, which have protein and fat, cheese, which has fat too and vegetables, which have carbohydrates.

You can make this at breakfast and it doesn't take long!

Raportul macronutrientilor

Proteine Grasimi Carbohidrati

De ce am ales acest raport? Studiile situeaza grasimile in varful macronutrientilor fiind cel de baza. Fara carbohidrati putem trai (exemplu dieta keto), dar fara grasimi nu. Proteina situata la un procent de 25 la suta asigura organismului o cantitate de 1,8-2g/kg corp,ceea ce este ideal pt o dezvoltare aromonioasa si sustinuta. Carbohidratii sunt super sanatosi,contrar miturilor. Ii tinem mai jos deoarece majoritatea nu au acces la carbohidrati intregi, neprocesati. Se recomandam consumul prioritar de carbohidrati complecsi, nu simpli.

Exemplu de masa

Oua ochi-sursa de proteina si grasimi Avocado-sursa de grasimi sanatoase

Paine integrala-sursa de carbohidrati

Healthy plate

Cucumbers, beans, asparagus etc.

Strawberries, blueberries

Cereals, rice, Easter, biscuits

Fish, nuts, nuts, egg, chicken, etc.

The perfect plate

This plate is healthy because: half of the plate contains vegetables, a quarter of the plate contains foods with a high percentage of proteins, and the rest contains foods with a high percentage of carbohydrates.

The most balanced meal

I made this plate which contains assorted vegetables hardened with a little butter with grilled chicken breast and boiled rice. This is a healthy meal because it contains carbohydrates, proteins and vegetables

Baked Fish on a Bed of Vegetables

This is a very easy recipe that everyone can make and that can be prepared in an hour. All we need is a fish (I used hake, but you can use any type of white fish you wish), about two carrots, a lemon and condiments.

I used carrots because they’re a weight loss friendly food and improve eye health. Also they can reduce risk of cancer.

Hake has at least four incredible benefits: it’s low in calories, a source of high-value protein, it’s rich in vitamins and minerals and low in fat.

I used the lemon more for its taste, but she’s also a very healthy aliment.

I hope you like it, and Bon Appetit!

ChickenbreastwithBrusselssprouts (PieptdepuicuvarzădeBruxelles)

INGREDIENTS

1 piece of chicken breast(1 piept de pui)

500 grams of Brussels sprouts(500 g varză de Bruxelles)

1 piece of red pepper(1 ardei gras roșu)

1 piece of onion(1 ceapă)

1 tablespoon of olive oil(1 lingură ulei de măsline)

Ithinkit'shealthybecauseitcontainsalotofproteinand carbohydrates,evenifit'snotsuchalightmeal,it'snotnecessarily unhealthy.

THE PERFECT PLATE

Today I have a simple recipe for you: Salmon fillets with asparagus and pepper sauce. Necessary ingredients:

How to prepare:

First put salt on the fish, then cover it and leave it for about 10 minutes. Until then, remove the ends of the asparagus with a knife because they are hard and we do not need them in the preparation. Let the pan heat up, add a few drops of olive oil and put the fish. We leave it on the skin for 4 minutes because it is thicker and on the opposite side for 3 minutes. We have to put the asparagus in the pan, leave it for about 2 minutes, after these minutes sprinkle salt and pepper. Put 2 pieces of garlic and leave for another 2 minutes. The asparagus is almost ready, we still have to put lemon juice and the garnish is ready. After the meat has become the fat resulting from cooking, put it in a pot and add pepper, lemon juice, thyme or other favorite spices. We only have to mount the plate. I hope you enjoyed my recipe. GOOD APPETITE! Why eat this plate?

Salmon is considered the best fish for our diet, and rightly so.

Contains high amounts of vitamins, minerals and Omega 3 fatty acids. A serving of 100 grams of salmon has 155 calories, 21.6 grams of protein and 6.9 grams of fat. Asparagus has the property of burning fat, due to the fiber it contains, fibers that force the body to burn more calories to process these 4 small pieces of asparagus.

With a very low sugar content and only 1 g of protein, there is no reason not to take advantage of the nutritional qualities of asparagus.

FOOD IS AN ESSENTIAL THING FOR PEOPLE. IT IS VERY IMPORTANT TO EAT HEALTHY THINGS. IT IS NOT GOOD TO EAT FAST FOOD. THE BODY NEEDS VITAMINS FROM VEGETABLES AND PROTEIN FROM MEAT.

A salmon fillet, a bunch of asparagus, salt, pepper, a lemon, thyme and a little olive oil.

The perfect plate

Garlic butter chicken bites

Heat half butter and olive oil in a large cast-iron skillet over medium-low heat. Gently stir-fry the chicken bites on all sides until golden brown. Lower the temperature, add one teaspoon minced garlic and Italian seasoning and stir and cook with chicken bites until fragrant.

Boneless skinless chicken breasts: You’ll need about 3 medium for this recipe.

All-purpose flour: in a pinch bread flour or even cake flour would work too.

Italian seasoning: Or just substitute 1/2 tsp dried basil 1/2 tsp oregano and 1/2 tsp thyme.

Salt and pepper: I like to use a scant 1 tsp salt and 1/2 tsp pepper, but go with the amounts you prefer.

Olive oil: Just use standard refined olive oil not extra virgin with a lower smoke point.

Butter: I like to use unsalted but salted will work fine.

Garlic: Only use fresh garlic here. It really is key to great flavor in this dish.

Fresh parsley: You can double this up for more herby flavor if preferred.

I found this recipe online, and l think it is the perfect thing to have for dinner! I will try it, for sure!

https://www.magicianafit.ro/reteta/piept de pui fit cu zucchini ciuperci si seminte de susan Piept de pui fit cu zucchini, ciuperci și semințe de susan Ingredients

500 g chicken breast

tablespoon olive oil

g mushrooms

sea zucchini

tablespoons soy sauce

tablespoons balsamic vinegar

cloves of garlic

1/2 teaspoon ground ginger

tablespoons sesame seeds

Instructions

Cut the chicken breast into smaller pieces.

Heat the coconut oil in a deeper pan and lightly fry the chicken breast cut into pieces for 5 minutes on each side.

When the chicken is ready, place it on a plate.

Put the washed and sliced zucchini and mushrooms in a pan.

Fry the vegetables until golden brown for 5 8 minutes.

At the end, add the crushed garlic cloves and the ground ginger.

Add the chicken and sesame seeds over the vegetables, then pour the soy sauce and balsamic vinegar.

Boil the mixture for another 3 minutes.

Serve with brown rice, vegetables, couscous, millet or quinoa.

Other Info :

Preparation time 35 minutes

Resulting quantity 4 servings

Nutritional information / 1 serving Calories 230 Kcal Carbohydrates 5 g Fiber 1 g Protein 34 g Fats 7 g

MOST BALANCED MEAL

Banana Almond Oatmeal

A bowl of oatmeal on its own is simply a big serving of carbs, however, by adding a handful of nuts, or nut butter, you can easily add some protein and fat to help tick all of the boxes. Although not necessary, the addition of fruit can provide some natural sweetness and some added fibre, and a sprinkle of cinnamon goes a long way to provide flavour without adding any sugar.

The perfect plate

I made a simple and balanced menu for lunch or dinner with rice, grilled meat , salad and some fruits.I think that this plate is very balanced because it contains rice, fruits , vegetables and meat that contains protein.

Also , this meal doesn’t have a lot of calories, which is very healthy. rice 108 cal grilled meat aprox. 350 kcal banana 10 cal apple 7 cal orange- 8 cal salad(green onion,salad,cucumber) 50 cal

In my opinion,this meal is very delicious ,healthy and pretty balanced and you should try it!

A healthy breakfast

Breakfast is the most important meal of the day because it gives you energy for the whole day. I prepared a healthy breakfast and it is easy to prepare. It contains toast, bacon, boiled eggs and cucumbers.

Toast is an important source of carbohydrates. Carbohydrates give us a lot of energy and they can be found in bread, pasta, rice and dairy products. Toast is tasty but it contains a lot of calories.

Bacon and boiled eggs are rich in protein. Proteins give us energy, strengthen the immune system and support growth. Food rich in proteins are meat, dairy products, eggs and nuts.

Cucumbers are rich in vitamins and minerals, they are low in calories and they don't contain fats.

I think this breakfast is healthy because it contains everything our body needs: vitamins, minerals, carbohydrates and proteins.

Perfect plate

What a perfect plate contain?

A perfect plate contain Fruit and vegetables because are full of vitamins and minerals.

-Carbohydrates because they give us energy and should make up about 1/4 of our plate.

-Protein , our bodies need protein to grow and repair. Good sources are beans , eggs, fish and meat

-Dairy, products such as cheese, milk and yoghurt, contain much needed calcium, important for strong bones.

THE PERFECT PLATE

Ingredients:

chicken breast potatoes pea baby carrots - mushrooms - corn - rice

1.Grilled chicken breast

This type of poultry is an excellent source of lean protein. Chicken is also a good source of vitamin B, vitamin D, calcium, iron, zinc, and trace amounts of vitamin A and vitamin C.

In comparison to most red meats, chicken contains two to three times more polyunsaturated fat and monounsaturated fat healthier fats than those found in red meat. Chicken also has a total carbohydrate count of 0, no fat, and is low in sodium.

Nutrition values per 100 g Calories (kcal) 164 Lipids 3.6 g

Cholesterol 85 mg Sodium 74 mg

Potassium 256 mg

Carbohydrates 0 g Fiber 0 g Sugar 0 g Protein 31 g

2. Grilled potatoes

Potatoes are rich in vitamins, minerals and antioxidants, which make them very healthy. Studies have linked potatoes and their nutrients to a variety of impressive health benefits, including improved blood sugar control, reduced heart disease risk and higher immunity.

Value per 100g Calories 80

Carbohydrates 15g Protein 1.5g Fat 0.1g

3. Pea

Green peas contain a decent amount of heart-healthy minerals, such as magnesium, potassium and calcium. Diets high in these nutrients may be helpful for preventing high blood pressure. They may also have a positive effect on heart health.

Value per 100g Calories: 62

Carbs: 11 grams

Fiber: 4 grams

Protein: 4 grams

4. Baby carrots

They're rich in beta carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy. And beta carotene helps protect your eyes from the sun and lowers your chances of cataracts and other eye problems. Yellow carrots have lutein, which is also good for your eyes.

Value per 100g Calories: 41

Protein: 0.9 grams

Carbs: 9.6 grams

Sugar: 4.7 grams

Fiber: 2.8 grams

Fat: 0.2 grams

5. Mushrooms

Mushrooms are a rich, low calorie source of fiber, protein, and antioxidants. They may also mitigate the risk of developing serious health conditions, such as Alzheimer's, heart disease, cancer, and diabetes. They're also great sources of Selenium.

Value per 100 g

Calories 22

Lipids 0.3 g

Carbohydrates 3.3 g

Fiber 1 g

Protein 3.1 g

6. Corn

Corn has several health benefits. Because of the high fiber content, it can aid with digestion. It also contains valuable B vitamins, which are important to your overall health. Corn also provides our bodies with essential minerals such as zinc, magnesium, copper, iron and manganese.

Value per 100g

Calories 86 Kcal

Proteins 3.27 g

Fat 1.35 g

Fiber 2.0 g

7. Rice

Rice is a rich source of carbohydrates, the body's main fuel source. Carbohydrates can keep you energized and satisfied, and are important for

fueling exercise. Brown rice, especially, is an excellent source of many nutrients, including fiber, manganese, selenium, magnesium, and B vitamins.

Value per 100 g

Calories 130

Lipids 0.3 g Carbohydrates 28 g Fiber 0.4 g Protein 2.7 g

MOST BALANCED MENU for dinner THE PERFECT PLATE

We know what a balanced meal should look like, but are often less sure about how to make it happen. Nutritionist Niki Bezzant shows how to get food proportions right every time!

The perfect plate is a model used by nutritionists to help us understand portion sizes and aim for the right proportions of each food group in every meal.

This is easy to envisage when making simple meat and vegetables, but it can fall apart when we make mixed meals such as stir fries, curries or pasta dishes. It’s all too easy to end up with a meal that’s essentially twothirds pasta and one third meat, with minimal vegetables. But, to stay healthy, it’s important to keep our vegetable intake up, which means tweaking the proportions within these meals, too.

What does one serve look like?

dinner we usually aim for one serve of protein, at least two serves of vegetables and one to two serves of carbs. Meal size will depend on energy needs.

125-150g raw lean red or white meat

raw fish

size

size and thickness of your palm

cooked brown rice

Perfect plate

This is a healthy breakfast!

For this breakfast I used:

half an avocado

a boiled egg

a pomegranate

2 tomatoes

a bell pepper

olives

This breakfast is healthy because everything is raw or boiled, there are no fried vegetables or meat