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Using this guide, you can easily create your "healthy plates,” and understand your tastes and preferences better. Use it every day; for
convenience, you can print it out and hang it on the fridge. Keep the guide in sight so that you can easily shop and prepare perfect, healthy plates
Nuances:
for yourself and your family. Combine products according to this scheme, taste each product, discover its flavor. Mark your favorite products; this
will be your foundation. Approach the process with creativity, interest, and, most importantly, with care and love for yourself and your health.

Don't force yourself into anything.

- It would be wonderful to consume a total of 30+ different

items from the categories of "vegetables, greens,
microgreens," "complex carbohydrates," and "simple If you have chronic illnesses, be sure to consult with your doctor before changing your diet!

carbohydrates" weekly.

When forming your meal plan, take into account your allergic reactions and food intolerances!

- Consume 350+ grams of fatty fish per week.

Please take care of yourself!

- Have about 350-450 grams of meat and by-products per

week.

- On one plate, you can combine different “types” of protein

sources and several representatives of complex C b ar ohyd ra
tes and Fi b er Tg
o ether Fi b er
carbohydrates and vegetables.

Comp x C b le ar ohyd ra tes

V egetables
- To achieve stable satiety and feel full longer, you can increase
- 1/2 plate - vegetables, greens, microgreens, berries, and fruits with
a predominance of vegetables, greens, and microgreens over
the portion of proteins and fats for breakfast while reducing Grains Root Vegetables L egumes and beans
- Asparagus

- W hite eggplan t

berries and fruits.

the portion of complex carbohydrates.

- Bulgu r
- Orange sweet potat o
- Fresh green peas
- Purple eggplan t

- 1/4 plate - proteins + fats with a predominance of unsaturated fats - Buckwheat porridge - Purple sweet potat o
- Thawed fro en green z - Pumpki n

over saturated fats.

- In this case, for lunch and dinner, you may want to take more
(green buckwheat)
- Beetroot
peas
- E noki mushrooms

- 1/4 plate - complex carbohydrates (also containing fiber) with a

complex carbohydrates and less protein and fats than shown
- Amaranth porridg e
- Potat o
- R ed kidney beans
- Sauerkrau t

predominance of whole grains over refined ones.

in the plate diagram.

- W hite rice porridg e

- Black beans
- Stewed white cabbage

- W hite quinoa porridg e

Corn - Mung beans
- Broccol i

- Brown unpolished rice

e
- Boiled cor n
- Chickpeas

G
- Brussels sprouts

porridg
W e
- Fresh raw cor n
-
R
reen lentils
- Kal
e

Proteins Fats
- ild black rice porridg
- Crushed oat groats
- Thawed fro en cor z n

- ed lentils
- Pak choi cabbag
- Cauliflowe r

porridg e
Soy and Derivatives - G reen beans

Seafood: Unsatu rated

- Rolled oat groats porridg e
- Carro t

: :
- Octopus
- Avocado
- Cashew butter
- Olive oil
- Pine nuts
- Pistachios
- W hole oat groats porridg e
- E damame beans
- Cucumbe r

- Squid
- Peanuts
- Almond butte r
- Avocado oil
- Cashews
z
- Ha elnuts
- Red ric e
- So y
- G reen peppe r

- Shrimp
- Peanut butter
- F laxseeds
- Sunflower oi l
- Sesame seeds
z
- Ha elnut paste
- Red quino a
- Common bean s

- R ed peppe r

- Mussels

z
- Bra il nuts
- Chia seeds
- Macadamia nuts
- Almonds
- Tahini (sesame - Black quino a
- Shiitake mushrooms

- W alnuts

- Olives - Pecans - Cod liver oil paste) - Corn porridg e

Pasta and Bread - Tomat o

Lean Fish: - Semolina porridge (cream - Cherry tomatoes

ra )
- Durum wheat Pasta

R h

of wheat - adis

Satu
e
Z i

ted
- Pink salmon
- hole grain pasta

L d

- Pearl barley porridg - ucchin

- Dorado

W e
d

H L M
- Cow's milk cream
- Cocoa
- ar - Brea
- heat porridg
- Shrimp
- Butter
- Coconut
- Sour cream (10-20 % fat)
e
erbs, ettuce, icrogreens

G
- Barley porridg
- Haddock

- Pangasius

- hee (clarified
butter )

- Coconut oil

- Cream cheese
- Chocolate

- Couscous
- G reen basil

- Blue basil

- Sea bass

S imp C b le ar ohyd ra tes - Cilantro

- Tilapia

- Baked tuna
B erries and Fruits
- Dill

- Mint

- Hake

Tg - Aprico t
- Melo n
- Peac h
- Microgreens of green peas

Proteins and Fats o ether

- Curran t
- Fresh fi g
- F ig peac h
- Microgreens of radish

( on- - Orang e
- W atermelon
- Strawberr y
- Classic parsley

G i

Poultry n

D airy and Fer m ented

W ra W Unsatu ra - reen banana
- Kiw - Plu m

w w) - Curly parsley

ith Satu ted Fats ith ted Fats

aterfo l :

Mil E M F F - Ripe banan a

- L e

im - R ed curran t
- R hubarb

L n
t
R
k Products
ggs eat atty ish
- Turkey, fillet

- Chicken, fillet
- G ouda chees e
F g
L b

- Baby banana

G
- emo
y

- Black curran
y

- Arugula ( ucola)

- Chicken live r
- Camembert chees e
- ried chicken eg
t

-
R t

am - Baked salmon

L
- reen grapes
- Blueberr
R y

- Cherr
y

- Iceberg lettuce

L
- Chicken - Maasdam chees e
- Chicken egg omele
g

- abbi -
L
ightly salted salmon
- Blue grapes

- aspberr
n

- Blueberr
y

-
R
ola lettuce

gi zz ards
- Mo zz arella chees e
- Poached chicken eg - Chicken thighs
- ightly salted herring
- Cherr
G t

- Mandari
Nectarin e

- Mulberr -
F
adicchio lettuce

- Pate from - Parmesan chees e

- Scrambled chicken egg

- Boiled chicken eg g

- Chicken drumsticks

- Chicken hearts

- Baked mackerel
-
- Pea
rapefrui
r

-
- Blackberr y

- Apple -
- L
risee lettuce

eek

chicken liver
- Adyghe (“Circassian”)
cheese

- Q uail egg s

- Duck mea t

- Spinach

- 5- 9% fat cottage chees e

- Pork

V l

- Sorrel

- Cheddar chees e

-
- Bee
ea
f

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