Recipes for separate meals with a photo. An approximate menu of separate food for losing weight for every day

The content of the article

• What is split food?
• Separate power scheme
• Separate recipes for every day
• Slimming Protein Recipes
• Starch day – recipes
• Carbohydrate Dishes
• Vitamin Day – Recipes
• What mushrooms are combined with separate nutrition

Exactly the idea of ​​separate nutrition was formulated by the American physician Herbert Sheldon at the beginning of the 20th century. The essence of the method is that it is easier for the stomach to digest foods that combine with each other. There are tables to determine compatibility. Based on them, it is easier to cook separate meals. Several of them are presented in recipes with a photo below..

What is split food?

According to the principles of separate nutrition, proteins and carbohydrates cannot be used in recipes. It is believed that together they negatively affect health. This is due to the fact that proteins are broken down in an acidic environment, and carbohydrates – in an alkaline one. As a result, the stomach secretes two types of enzymes at once, which neutralize each other. So food is not digested. The separate nutrition system helps consume proteins, carbohydrates and fats separately from each other or in acceptable combinations. Thanks to this, digestion is getting better. Separate meals can be observed for more than one week or even several months.

Separate power scheme

Separate food products do not clog the body, and even, on the contrary, contribute to the elimination of toxins. They also help in losing weight. To do this, you just need to rewrite yourself or print a plate with lists of products that can be included in recipes for separate meals. In the classic version, they are classified into compatible, neutral and those that cannot be used with each other. The general rules of separate nutrition for weight loss look like this:

1. Proteins cannot be mixed with proteins. You should not eat meat, eggs, nuts or fish at the same time. Together, they are only partially absorbed..
2. Proteins are incompatible with acids. These are recipes for meat or fish dishes with a salad of cheese or tomatoes.
3. Proteins and fats in recipes for separate nutrition can also not be included together. The latter inhibit the secretion of gastric juice, which slows down the digestion.
4. Carbohydrates with acids are not the best combination. Sorrel and other greens with sourness, apples, lemon, grapes destroy ptyalin. It is an enzyme that breaks down carbohydrates..
5. Carbohydrates with other carbohydrates are also harmful. The stomach can digest them only in one form, and the excess will wander. So you can’t eat cereals, potatoes and rolls with cakes together.

Separate recipes for every day

Based on the rules of separate nutrition, non-acidic foods, fiber, i.e. vegetables, fruits and dairy products. For lunch, squirrels are suitable – meat or fish, and for dinner – carbohydrates. Do not think that recipes for separate meals are monotonous, and dishes are not so delicious. With the right combination of products, you can eat delicious and lose weight at the same time. The system suggests you stick to the cycle of the following days:

• protein when eating foods that are rich in protein;
• starch based on food with starch;
• carbohydrate with a predominance of slow and fast carbohydrates;
• vitamin with a variety of fruits and dried fruits;
• unloading, when only mineral water, water, tea or coffee is used.

Slimming Protein Recipes

• Cooking time: 30 minutes.
• Servings Per Container: 1 Person.
• Calorie content: 146 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty: medium.

The protein menu with separate meals is very diverse. A frequently used ingredient on such days is chicken. In addition to a large amount of protein, it is low in calories, which is why it is ideal for a diet. It is recommended to use fillet or breast in recipes. They are considered more useful. If you want to make something tasty, then use the instructions on how to cook grilled chicken without skin.

Ingredients:

• salt – 1 pinch;
• olive oil – 5 g;
• pepper – 1 pinch;
• chicken breast – 110 g.

Cooking method:

1. Separate the fillets from seeds, rinse, pat dry with paper towels.
2. Next, beat the meat on a cutting board, covering with cling film so that there is no spray.
3. Grill the fillet on each side for 3 minutes until lightly browned.

• Cooking time: 2 hours 15 minutes.
• Servings Per Container: 2 Persons.
• Calorie dishes: 98 kcal.
• Purpose: for lunch / dinner / for a snack.
• Cuisine: Russian.
• Difficulty: medium.

For the main meal, you can stew chicken with cabbage, make zrazy from beef or bake fish in foil. If you are planning a snack, then learn how to make a protein salad with beans. The addition to this recipe is spinach with herbs. The sharpness of the dish gives garlic. For refueling, sour cream is used. Beans are better to take fresh. In a pinch, canned.

Ingredients:

• sour cream – 1 tablespoon;
• garlic – 1 clove;
• green onions – 1 bunch;
• dill – 1 bunch;
• sour cream – 1 pinch;
• spinach – 1 bunch;
• red beans – 50 g.

Cooking method:

1. It is advisable to soak the beans in the evening, pouring it with warm water.
2. In the morning or after 2 hours, boil the beans in slightly salted water, then drain it, and cool the product.
3. Pure clean dry herbs are not very finely chopped, but garlic is passed through a press.
4. Combine all the components of the salad, season with sour cream and mix..

Starch day – recipes

• Cooking time: 30 minutes.
• Servings Per Container: 6 Persons.
• Calorie content: 117 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty: easy.

Starchy foods may include peas and other legumes, stewed vegetables or their broths. It is allowed to use cereals in the diet, for example, millet, barley, buckwheat and rice. The main starchy vegetable is potatoes. It makes light salads or soups. Among simple recipes, you can distinguish jacket potatoes. For this, the tubers are washed and simply boiled until tender. If you want something more interesting, then prepare a warm salad with potatoes.

Ingredients:

• pepper, salt – to taste;
• onions – 1 pc.;
• vegetable oil – 5 tbsp;
• potatoes – 800 g;
• French mustard – 3 tablespoons.

Cooking method:

1. Rinse tubers, cook, and if ready, peel and cut into cubes.
2. Chop the onion in half rings, combine with potatoes.
3. Mix oil with pepper, mustard and salt.
4. Add the resulting sauce to the mix.

• Cooking time: 40 minutes.
• Servings Per Container: 6 Persons.
• Calorie dishes: 160 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty: medium.

A very tasty recipe with potatoes is vegetable cutlets, especially if you add carrots, peas and cabbage to it. To make them more dietary, it is recommended that you bake the blanks in the oven. Cutlets fit as a second. At first, it’s best to serve a liquid dish, such as potato soup. It consists of only vegetables – carrots with onions and celery. Therefore, the soup is very light, but satisfying.

Ingredients:

• carrots – 2 pcs.;
• thyme – 1 tsp;
• celery – 1 stalk;
• bay leaf – 1 pc.;
• butter – 1 tbsp;
• potatoes – 750 g;
• leek – 1 stalk;
• minced parsley – 1 tbsp;
• salt to taste;
• vegetable broth – 1 l.

Cooking method:

1. Scrape the carrot with a knife, rinse. Peel the potatoes and wash them too. Dice vegetables and celery.
2. Leek peel and chop.
3. Pour the chopped ingredients into the pan, pour the vegetable broth there too.
4. Boil, add lavrushka, cook under the lid for 20 minutes.
5. At the end, salt, season with chopped parsley and butter.

Carbohydrate Dishes

• Cooking time: 50 minutes.
• Servings Per Container: 8 Persons.
• Calorie dishes: 81 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty: medium.

Carbohydrate recipes are based on high carbohydrate foods. This can be rice, buckwheat oatmeal, pastries without yeast and other flour products, various spices. Vegetables and fruits make very tasty and original salads. For example, beets with bananas and sour cream – an unusually tasty dish. On this day, you can allow yourself some sweets, for example, dark or dark chocolate. For the main meal, a recipe for boiled rice with vegetables is suitable.

Ingredients:

• onion – 1 pc.;
• rice – 400 g;
• eggplant – 100 g;
• zucchini – 80 g;
• vegetable oil – to taste;
• carrots – 1 pc.;
• Bulgarian pepper – 100 g;
• water – 1 l.

Cooking method:

1. Rinse cereals, then boil until half cooked.
2. Peel the onion, cut into cubes, sauté in oil until transparent, then add the grated carrots and cook for another 5 minutes.
3. Peel the eggplant and zucchini and chop in small cubes, put into the pan with the remaining vegetables.
4. Add straw pepper there, simmer foods a little more, and then pour rice.
5. Quench under the lid for another quarter hour, stirring.

• Cooking time: 45 minutes.
• Servings Per Container: 5 Persons.
• Calorie dishes: 125 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty: medium.

An equally simple recipe for a carbohydrate dish is pasta with vegetables. It will be especially tasty from homemade noodles. To prepare it, you only need flour, salt, water and oil. The dish itself can be served very nicely. Put the noodles around the stewed vegetables in the shape of a nest. From above it is all watered with tomato sauce. It is made from fresh tomatoes with a onion for spiciness.

Ingredients:

• tomatoes – 3 pcs.;
• water – 125 g;
• olive oil – 3 tbsp;
• flour – 100 g;
• carrots – 2 pcs.;
• spinach – 200 g;
• spices, salt – to taste;
• onion – 2 pcs..

Cooking method:

1. Take a bowl deeper, mix water with oil in it, then gradually add flour.
2. Knead the dough, roll it out with a layer about 2-3 mm thick, cut it into thin strips
3. Peel one onion, wash with tomatoes, chop finely and sauté on low heat for 5-7 minutes.
4. Fry the carrots with the remaining onion and spinach in another pan until soft, season with spices to taste.
5. Boil the noodles in boiling water for a couple of minutes..
6. Put the stewed vegetables on a plate, place the paste around, pour everything with tomato sauce.

Vitamin Day – Recipes

• Cooking time: 3 hours 50 minutes.
• Servings Per Container: 6 Persons.
• Calorie dishes: 30 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty: medium.

Vitamin recipes are based on fruits and vegetables. How to cook something substantial from them? From them you can cook a delicious lean borsch. It is made without adding meat. For this reason, calorie content is lower than that of classic borsch. The recipe is won by the content of a large number of vitamins. Such a light soup is more suitable for summer, but you can get enough of it in winter.

Ingredients:

carrots – 2 pcs.;

lecho – to taste;

green onions – a pair of feathers;

garlic – 4 cloves;

beets – 2 pcs.;

salt, pepper – to taste;

cabbage – 200 g;

celery – 1 stalk;

onion – 2 pcs.;

butter – 1 piece;

water – 2 l;

greens to taste.

Cooking method:

1. Rinse and peel all vegetables. Chop the cabbage, chop the onion finely, grate the carrots with beets and celery, pass the garlic through a press.
2. Boil water, put onions in it with carrots, cabbage, beets, celery and lecho.
3. Simmer for a couple of minutes, season with herbs, pepper and salt.
4. Drain for another 10 minutes, then finish cooking.
5. Put oil, wrap with a towel, leave for 2-3 hours.

• Cooking time: 40 minutes.
• Servings Per Container: 2 Persons.
• Calorie dishes: 147 kcal.
• Purpose: for lunch / dinner / afternoon snack / dessert.
• Cuisine: Russian.
• Difficulty: medium.

In addition to delicious main dishes, recipes for separate meals include desserts, even on a vitamin day. For example, cottage cheese casserole with carrots. It is rich in vitamins of groups B, C, E and K. Carrot also helps to raise hemoglobin, the growth of nails and hair. Cottage cheese contains a lot of calcium. If individually, few people like such products, then in the form of a casserole they will not leave anyone indifferent.

Ingredients:

• boiled carrot – 1 pc.;
• sugar substitute – to taste;
• cottage cheese – 300 g;
• salt – 1 pinch;
• vanillin – on the tip of a knife;
• egg – 2 pcs..

Cooking method:

1. Grate boiled carrots on a coarse grater or vegetable cutter.
2. Mash the cottage cheese with a fork, beat an egg into it, add soda, sugar substitute to taste, salt.
3. Introduce carrots, mix, leave for a couple of minutes, so that the mass swells.
4. Next, pour the resulting dough into a baking dish, cook for 20 minutes at 200 degrees.

What mushrooms are combined with separate nutrition

• Cooking time: 3 hours 50 minutes.
• Servings Per Container: 6 Persons.
• Calorie dishes: 30 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty: medium.

Mushrooms in separate nutrition is a separate issue. It is more beneficial to use them stewed than fried. Mushrooms are vegetable proteins. You can combine them in a separate diet only with neutral vegetables – cucumbers, garlic, pepper, eggplant. The main thing is that they be non-starchy, otherwise the dish will turn out to be very difficult. An example of a good recipe – eggplant with garlic and mushrooms.

Ingredients:

• dill – 1 bunch;
• onion – 1 pc.;
• egg – 1 pc.;
• champignons – 200 g;
• pepper, salt – to taste;
• garlic – 4 cloves;
• eggplant – 3 pcs..

Cooking method:

1. Peel the onion, chop finely. Repeat the same with garlic..
2. Cut eggplant, salt and leave for a few minutes, then rinse thoroughly with water.
3. Beat the egg with pepper and salt. Put eggplant in this mixture.
4. Rinse mushrooms, finely chop.
5. Fry the eggplant slices in a frying pan for 5 minutes, then add onions with mushrooms.
6. Cook another 5 minutes, stirring occasionally.
7. Next, add crushed garlic, simmer under the lid for 2-3 minutes.
8. Garnish when served with greens.
9. Cooking time: 3 hours 50 minutes.
10. Servings Per Container: 6 Persons.
11. Calorie dishes: 30 kcal.
12. Purpose: for lunch / dinner.
13. Cuisine: Russian.
14. Difficulty: medium.

You can simply bake vegetables with mushrooms in the oven. It is better to use the same eggplant in the recipe. They combine with mushrooms better than all other vegetables. The main thing is that the eggplants are pre-aged under a thin layer of salt, and then rinsed. It is necessary that all bitterness is gone. Otherwise, the dish will turn out tasteless. Baked vegetables with mushrooms are suitable for a light breakfast or snack..

Ingredients:

• eggplant – 2 pcs.;
• tomatoes – 3 pcs.;
• zucchini – 1 pc.;
• champignons – 400 g;
• greens – to taste;
• parsley root – 40 g.

Cooking method:

1. Preheat the oven to 200 degrees.
2. Rinse eggplant, peel and cut into circles. Salt them, leave for 10-15 minutes, then rinse under running water.
3. Rinse and chop the remaining vegetables, add chopped greens and mushrooms to them.
4. Put the resulting mass on a baking sheet, send in the oven.
5. Reduce heat to 180 degrees, cook for 20 minutes.