Olga Zemtseva, Food That Heals. A healthy eating strategy for energy, strength and longevity – читать онлайн – Альдебаран
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© Olga Zemtseva, 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

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