Recipes for separate meals with photos. Sample menu of separate meals for weight loss for every day

To ensure vital functions, the human body needs to regularly receive nutrition. Separate nutrition is one of the effective rules for eating food that helps normalize the functioning of the gastrointestinal tract, which has a beneficial effect on the well-being and health of a person in general.

Do people often think during a meal how healthy the foods they eat are and whether the combination of some ingredients in dishes is acceptable, since everything we eat, as we know, affects our health?

The main principles and rules of separate nutrition for weight loss

In the course of evolution, man learned to process food, mix ingredients of heterogeneous consistency to improve the taste of finished dishes. However, in the body, products of different chemical composition are digested in their own way: proteins are absorbed with the help of acid, and carbohydrates are broken down in an alkaline environment.

The main principle of separate nutrition is to separate proteins and carbohydrates between meals, which require certain conditions for digestion. When foods containing both of these substances are consumed simultaneously, both acid and alkali are released in the body. The second enzymes neutralize the first. This leads to the fact that food is not completely digested and is deposited in the colon. To avoid this, take a break of at least three hours between taking carbohydrates and proteins.

Dishes with a complex composition load the gastrointestinal tract, causing malaise. Due to this, food is digested more slowly and is partially not absorbed. The result is fat accumulation, fermentation and rotting. Therefore, it is first recommended to eat a portion of proteins, and after 3 hours, when the body has rested, complex (slow) carbohydrates to taste.

What cannot be combined with each other when eating separately

Separate nutrition for weight loss divides all products into three groups:

Starchy

The product group includes:

• main sources of carbohydrates (cereals, potatoes, bread, pasta);
• flour products;
• fruits and dried fruits;
• sweeteners (sugar, honey, maple syrup).

Neutral

Products include:

• root vegetables (except potatoes), green and leafy vegetables;
• oils and fats.

Protein

Products presented:

• meat, fish and seafood;
• milk products;
• vegetable proteins (tofu, soybeans).

Starchy and protein foods are incompatible with each other. In the diet, they should be consumed separately or combined with neutral ones. When planning meals, you should also take into account that it takes different periods of time to digest and assimilate foods from different groups.

Simple carbohydrates are digested in 1.5-2 hours, complex carbohydrates – in 3-4 hours, digestion of protein foods takes the longest – 8-10 hours. Therefore, you need to consume foods so that they do not interfere with each other. Every day you should follow the sequence: in the morning you eat simple carbohydrates, then complex carbohydrates and in the evening you eat protein foods.

7 rules of separate nutrition for weight loss

Shelton formed the rules for separate nutrition for weight loss, describing groups of incompatible foods that he recommends for consumption in different time frames or even on different days:

1. Protein + protein: protein products are consumed separately, despite the similarity of the macronutrient. The body may process types of protein differently. It is not recommended to combine cottage cheese and meat, eggs and meat, meat and cheese, etc.
2. Protein + carbohydrates: eggs, dairy products, meat, poultry, seafood and nuts cannot be combined with cereals, potatoes, and flour products. This combination is most often present in the diet of every person.
3. Protein + acids: fish, meat and poultry are not served with tomatoes or in a lemon juice marinade.
4. Protein + fats: from the point of view of the usual diet, it looks like this: during the preparation of meat products, you cannot add vegetable and animal fats (oils), or season cheese and egg salads.
5. Acids + starch: Starch-rich carbohydrates and sour vegetables and fruits should not be placed on the plate. Potatoes, baked goods, and legumes do not go well with apples, citrus fruits, tomatoes, kiwis, etc.
6. Starch + sugar: example - pancakes with raspberry jam. This combination should not be found in the diet, just like sweet cereals, bread with confiture, etc.
7. Single products: milk, melon and watermelon do not have compatibility conditions. They should be consumed separately from any dish: coffee without milk, buckwheat with milk is prohibited, as are fruit salads with melon or watermelon.

It is important to correctly calculate the caloric content of the diet when losing weight in order to form portions in accordance with the body’s need for energy.

Basic combinations

Even in kindergarten, children are taught that meals should be as complete and comprehensive as possible: first, second, and always something tasty for dessert. It’s just that you won’t be able to lose weight with this regime, nor will you be able to improve your health. The separate feeding regime implies a significant adjustment of taste preferences.

Vegetable compatibility

Plant foods can be served in a variety of combinations. Green vegetables are used to season almost all meals. According to the compatibility of products for separate nutrition, vegetables are not suitable only for dairy products.

Protein products

Protein foods and meat go well with vegetables. Moreover, both those that do not contain starch, and those containing it in large quantities. You should not experiment and add cottage cheese and eggs to meat or fish dishes. This combination will take too long for the stomach to digest. In general, you need to be very careful with protein foods, because according to the food compatibility table for separate meals, there are not so many combination options.

Fatty and sweet

When eating separately, sweets are a product that must be consumed quite carefully, in small portions, so as not to provoke a calorie surplus and, as a result, weight gain.

It is also worth understanding that most store-bought sweets are already a complex of all possible types of food, including preservatives. That is why, speaking of compatibility, it is better to choose honey, nuts, and natural chocolate.

As for fatty foods, you can sometimes afford them as a little psychological relief. But it’s better to combine them with light salads.

Cereals

People who eat healthy try to eat porridge with vegetables (any kind except tomatoes). With this combination, food is easily digested in an alkaline environment, which is not possible with some foods, such as sour tomatoes. To add some variety to the porridge and make it more tasty, you can cook the cereal in low-fat milk or water.

How to combine fruits

Combining the right foods for a healthy diet is a rather complex art. When it comes to fruits, there are too few options for combining them. This food is combined either with other types of fruits, or with nuts, raisins, and seeds.

Advantages and disadvantages of the system

Fans of separate nutrition talk about the advantages that the technique provides:

• cleansing the digestive system and gastrointestinal tract;
• eliminating bad breath;
• removal of toxins;
• relief from constipation and dysbacteriosis;
• restoring balance in the functioning of internal organs;
• getting rid of excess weight.

Separate meals are not just advantages. You must understand that such a radical restructuring of the body will not remain without consequences. Nutritionists say that separate meals force the body to forget how to digest mixed food, so when you switch to your usual diet, prepare for problems with the gastrointestinal tract.

It is also important to consider that separate meals for weight loss are fundamentally different from traditional ideas about food. It is difficult to switch to a new food system from a psychological point of view: a person is so accustomed to mixed food that its separate consumption will leave a constant feeling of dissatisfaction, which leads to overeating. Eating will turn into a mechanical replenishment of energy reserves and will not bring pleasure.

Reviews and results

It should be noted that the approach to separate nutrition has been repeatedly subjected to merciless criticism. Many scientists and nutritionists criticize Shelton and give a lot of arguments against his concept. Adding fuel to the fire is the fact that the author of this nutrition system does not have a full-fledged medical education.

But despite this, as the results show, the “diet of the right combination of foods” is very popular. The separate meals received excellent reviews from domestic and foreign celebrities. Among those who practice a separate diet for weight loss are: Sharon Stone, Larisa Dolina, Ksenia Sobchak, Irina Rozanova, Vera Brezhneva, Tatyana Vedeneeva and many other stars.

Separate meals are also popular among ordinary people around the world. This universal recognition is easy to explain. It cannot be called boring and meager. Many favorite foods remain on the menu, even those that are strictly prohibited on other diets. This is the whole paradox of separate nutrition: by eating the same foods as before, but in a certain combination, a person begins to lose weight and improve the health of the whole body.

Product Compatibility Chart and How to Use It

To ensure that losing weight on a separate diet does not cause difficulties and does not take much time, a special table has been developed that shows the compatibility parameters of the most common products.

In the left column you see product groups that are compared with similar names above, and the corresponding designations are written inside:

1 – very bad; 2 – bad; 3 – average; 4 – good; 5 – excellent.

Compatibility of individual product categories according to G. Shelton

The table corresponds to the basics of separate nutrition.

Common Recipes

The basic principles of separate meals include quite a few aspects, so it is sometimes difficult for a beginner to independently create a menu and prepare food without deviating from the separate nutrition system. At first, you can rely on ready-made step-by-step instructions for cooking a particular first course.

Below are the best recipes, tips for preparing them and ways to make the soup even tastier.

First meal

When eating, vegetable soups are perfect. Agree, this phrase sounds rather dull and monotonous. People who lose weight immediately lose any desire to study recipes. But this does not mean that the first courses cannot have some variations and even be exotic. You just need to show your imagination and understand that the soup is being prepared for you, and not just for show.

First courses should be eaten regularly, because they contain the maximum amount of useful substances collected together. Soups stabilize blood pressure and even regulate salt levels in the body.

Recipe No. 1. Soup with fennel and fillet.

The amount of ingredients is based on 4 servings. The calorie content of one serving is 200 calories.

To prepare the soup you will need 600 g of fennel and a quarter kilogram of chicken fillet. You will also need fennel seeds (1/4 teaspoon), 1 liter of vegetable broth, salt, pepper, and a spoonful of butter. Real gourmets can add a few drops of lemon juice to the soup.

1. Wash the fennel fruits and trim off all the greens.
2. Cut the root vegetables into strips.
3. Melt the butter in a saucepan. It is in it that the seeds of the fruit need to be fried.
4. Now add the chopped fennel to the pan with boiling vegetable broth and simmer for about 15-20 minutes.
5. The fillet is cut into strips, fried and added to a pan of boiling soup.
6. When the soup is ready, you need to use a blender to grind everything and turn it into a homogeneous paste.
7. The top of the soup is decorated with herbs.

Total cooking time is approximately half an hour.

Recipe No. 2. Vegetable soup with meat base.

The quantity of products is based on 6 people. Calorie content – ​​425 calories.

To prepare a delicious vegetable soup, you will need 0.5 kg of bones, fresh veal (approximately 600-700 g), onions, carrots, celery, peppers, cauliflower, 2 tomatoes, a quarter kilogram of green beans and peas.

• first boil the bones and meat until fully cooked, periodically removing the noise;
• then greens are added to the broth;
• when an hour and a half has passed since the start of cooking the soup, add fried onions, finely chopped carrots, cauliflower and other vegetables, except tomatoes, to the soup;
• When the soup is ready, add the tomatoes cut into slices.

If desired, the soup can be blended and garnished with additional herbs.

The convenience of this soup is that it can be poured into a container and frozen at any time.

Second courses

These dishes offer an incredible variety of food combinations. You can sit on separate meals for a whole month, and repeat the recipes only a few times. Nutritionists advise people who are losing weight to eat the dishes described below.

A very healthy dish for breakfast, lunch or dinner would be a salad made from eggs, beans and cucumbers.

Recipe No. 1. Vegetable salad

To prepare a tasty and healthy mix, you need to take three medium cucumbers, 2 eggs, olive oil, 250 g of green beans, spices and herbs of your choice.

• hard boil the eggs until fully cooked;
• cucumbers are cut into small cubes, and beans are cut into oblong strips.

The salad is dressed with herbs and spices to taste.

Recipe No. 3. Steamed hake

It is very convenient to prepare this dish in a double boiler or multicooker with a steaming function. With the use of modern technologies, the dish will be prepared not only without unnecessary difficulties, but also without vegetable oil and other additives. At the same time, it will retain its natural color and aroma.

To prepare, you will need hake fillet (it can be replaced with any other low-fat fish), lemon juice, spices, several carrots, bell peppers and foil.

1. Pre-marinate the fillet so that it acquires a richer taste and becomes soft. You need to marinate the fish in lemon sauce with the addition of your favorite spices.
2. Vegetables are additionally salted and immersed in a double boiler along with the fish for half an hour. The time may vary depending on the power of the kitchen appliance.
3. After half an hour, the dish is ready to eat. You can additionally decorate it with herbs and soy sauce.

This dish goes well with buckwheat porridge and steamed vegetables. The main thing in preparing healthy dishes is variety and originality, so that separate meals do not get boring after a few weeks.

Prohibited foods for separate meals

The following should be excluded from the diet:

• sugar and products with added ingredients;
• soda, packaged drinks;
• canned food, preserves;
• food ingredients (sauces, mayonnaise), refined oil, margarine and spread;
• sausages, smoked products;
• salted, dried fish.

Such food is, in principle, harmful to health and figure, slowing down weight loss.

How to Use a Food Combination Chart

The highlighted color means: Green cell – compatible products. Yellow - can be combined. Red – incompatible products.

For example, let’s look at how butter and bread combine. Butter - No. 3, bread - No. 7. We look at the intersection of No. 3 with No. 7 - we see green, ideal. That is, these are compatible products.

Menu for separate meals for a week

Having chosen separate meals for weight loss, an individual menu is created for the week or a ready-made option is used - the table includes 5 meals with an interval of 3 hours.

Carbohydrates can be taken at any time, but it is recommended to “load” with a macronutrient in the morning or before training to provide the body with the energy it needs.

Products for the week

When creating a menu for separate meals for weight loss, you can rely on the list below, which will help you form a food basket:

• white fish, red fish (in small quantities);
• poultry (chicken fillet, turkey);
• eggs;
• dairy products, cheeses;
• fruits: green apples and pears, oranges and grapefruits;
• vegetables: cucumbers, cabbage, broccoli, green beans, greens, potatoes, pumpkin, tomatoes, carrots;
• unrefined vegetable oil;
• cereals: oatmeal, buckwheat, borax rice;
• dried fruits and nuts.

Protein recipes for weight loss

• Cooking time: 30 minutes.
• Number of servings: 1 person.
• Calorie content of the dish: 146 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty of preparation: medium.

The protein menu with separate meals is very varied. A frequently used ingredient on such days is chicken. In addition to being high in protein, it is low in calories, making it ideal for dieting. It is recommended to use fillet or breast in recipes. They are considered more useful. If you want to make something delicious, 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 fillet from the bones, rinse and pat dry with paper towels.
2. Next, pound the meat on a cutting board, covering with cling film to avoid splashing.
3. Grill fillets on each side for 3 minutes until lightly browned.

• Cooking time: 2 hours 15 minutes.
• Number of servings: 2 persons.
• Calorie content of the dish: 98 kcal.
• Purpose: for lunch / dinner / snack.
• Cuisine: Russian.
• Difficulty of preparation: medium.

For the main meal, you can stew chicken with cabbage, make beef zrazy, or bake fish in foil. If you're planning a snack, learn how to make a protein-packed bean salad. The addition to this recipe is spinach with herbs. Garlic adds spiciness to the dish. Sour cream is used for dressing. It is better to take fresh beans. In a pinch, canned will do.

Ingredients:

• sour cream – 1 tbsp;
• 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 by filling them 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. Chop the clean dry herbs not very finely, and pass the garlic through a press.
4. Combine all salad ingredients, season with sour cream and mix.

Diet for weight loss for 90 days: menu

A 90-day weight loss system is a diet based on separate meals with a special eating order.

Menu by day of the week

Each day is characterized by eating a certain type of food:

• protein;
• starch;
• carbohydrate;
• fruit.

There is also a fasting day, when only plain water is consumed.

1. Protein day - eat foods rich in protein: lean meats, poultry fillets, fish and seafood, legumes, dairy products.
2. Starchy day - the menu contains only unprocessed cereals, whole grain bread, starchy vegetables (pumpkin, carrots, potatoes, cauliflower). You can drink tea without sugar.
3. Carbohydrate day - the diet includes unprocessed cereals, durum pasta, vegetables, baked goods made from durum wheat without added sugar. This day will be remembered for the opportunity to eat 15-20 g of dark chocolate.
4. Fruit (vitamin) day - during the day you can eat fruits, drink natural freshly squeezed juices, nuts in small quantities (due to the high calorie content of the product).
5. The fasting day is the most difficult physically and psychologically. You need to show perseverance and self-control to achieve your goal. It is recommended to choose a comfortable product as part of your diet.

A prerequisite is compliance with the drinking regime. Do not limit your consumption of pure water. Then, to maintain the diet for 90 days, the cycles of separate meals are repeated in a circle. At the end of the period, the diet changes to normal.

Tips and tricks

Nutritionists strongly recommend that people who are losing weight take a reasonable approach to preparing meals. They should be as simple as possible.

You should not justify yourself by saying that a protein product contains many vitamins and nutrients by adding it to a carbohydrate dish. This is a gross violation of the diet and makes it meaningless.

You need to understand that carbohydrate foods in large quantities are the end of any diet. For example, scientists talk about sugar in potatoes.

It is much easier to control your taste preferences by regularly looking at the compatibility table for separate meals.

Experts believe that it is still possible to diversify dishes on a diet. You just need to dilute them with fats, because they are considered neutral. Thus, salads for weight loss made from meat and vegetables can be seasoned with olive oil.

Recipes

All recipes for separate meals are easy to prepare and will not take much time.

Lenten vegetable soup

Recipe No. 1
Cooking method:

• Peel the vegetables, rinse, cut into cubes. Boil all ingredients until tender.

*Can be served with rye breadcrumbs.

Ingredients: - Potatoes - 210 g; — Carrots – 60 g; — Onion – 40 g; — Fresh green peas – 50 g; — Parsley – 10 g; — Water – 1 l.

Steamed veal with carrots in a slow cooker

Recipe No. 2
Cooking method:

• Wash the veal and cut into slices.
• Wash the carrots, remove skins and stems.
• Place the ingredients in the multicooker bowl; cooking time in the “Steam” mode is 20 minutes.
• Chop the parsley and decorate the finished dish.

Ingredients: - Veal - 500 g; — Carrots – 150 g; — Parsley – 15 g.

Baked pumpkin with prunes

Recipe No. 3
Cooking method:

• Pour boiling water over pitted prunes and leave for an hour.
• Wash the pumpkin, peel it, cut into slices or cubes.
• Grease a baking sheet with a drop of vegetable oil and lay out the ingredients.
• Place in an oven preheated to 180 degrees for 20 minutes.

*On a carbohydrate day, you can serve it with honey.

Ingredients: - Pumpkin - 500 g; — Prunes – 100 g.

Carbohydrate dishes

• Cooking time: 50 minutes.
• Number of servings: 8 persons.
• Calorie content of the dish: 81 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty of preparation: medium.

Carbohydrate recipes are based on foods high in carbohydrates. This could be rice, buckwheat, oatmeal, baked goods without yeast and other flour products, and various spices. Vegetables and fruits make very tasty and original salads. For example, beets with bananas and sour cream are an incredibly tasty dish. On this day, you can allow yourself some sweets, for example, dark or bitter 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.;
• bell pepper – 100 g;
• water – 1 l.

Cooking method:

1. Rinse the cereal, 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. Also peel and chop the eggplant and zucchini into small cubes and add to the frying pan with the rest of the vegetables.
4. Add pepper strips there, simmer the food a little more, and then add rice.
5. Simmer covered for another quarter of an hour, stirring.

• Cooking time: 45 minutes.
• Number of servings: 5 persons.
• Calorie content of the dish: 125 kcal.
• Purpose: for lunch / dinner.
• Cuisine: Russian.
• Difficulty of preparation: medium.

An equally simple recipe for a carbohydrate dish is pasta with vegetables. It will be especially tasty with homemade noodles. To prepare it you only need flour, salt, water and oil. The dish itself can be served very beautifully. Place the noodles around the stewed vegetables in the shape of a nest. Top it all with tomato sauce. It is prepared from fresh tomatoes with onions for spice.

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Ingredients:

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

Cooking method:

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

Physical activity with separate meals

Often, after short-term diets, lost kilograms return with weight gain. By calculating the daily calorie requirement, as well as adding physical activity to the separate nutrition method, you can maintain the stability of losing extra pounds and not be afraid of weight gain.

The main thing is to choose the most suitable option for physical activity in accordance with the capabilities and characteristics of the body.

Stages of the training process

1. Dynamic warm-up of the whole body: muscles, tendons.
2. Light cardio workout for 5 – 10 minutes.
3. Power training.
4. Cardio load.

Strength training will help work out every muscle group, maintaining their tone, and cardio sessions saturate the organs with oxygen, train the heart muscle and help expend a large amount of energy, stimulating fat burning processes.