Dietary meals at home. How to easily switch to diet food? Light soup with rice and cauliflower

If you believe that dieting is about suffering, hunger and sacrifice, then you were probably doing something wrong. That is why we have selected for you the best dietary dishes for weight loss, recipes that can be made at home even by those who are not particularly good at cooking. Of course, you can always come home after a hard day's work or workout and heat up frozen meals, cooking everything in 5 minutes. However, this approach will not only not bring you pleasure from such food, but will also be harmful to your health. The recipes that we will introduce you to are absolutely simple to prepare, have an incredible taste and, most importantly, they can be prepared very quickly.

Features of dietary nutrition

The most important thing you should remember about the principles of dietary nutrition is - healthy food can and should be tasty. Only under this condition will it be easy for you to adhere to proper diet, do not fall apart one day and always remain in good mood, feeling cheerful and energetic.

What else you need to know about dietary nutrition:

Don't eat more calories than you can burn in a day. Calculate yours daily norm and don't exceed it
Divide all food into small portions so that food enters the body every two hours. Then the body will relax and will not store fats in reserve in case of hunger
eat slowly, without being distracted by your phone, computer or TV. Enjoy your meal and chew your food thoroughly before swallowing
Don't forget about variety. The menu must contain sources of vitamins, as well as proteins, healthy fats and slow carbohydrates.

Sample menu for a week of dietary nutrition

What should breakfast, lunch and dinner look like if you follow proper nutrition? We offer you an approximate version of a diverse and healthy diet for each of the seven days of the week.

Monday.

Have breakfast with buckwheat porridge on water, a salad of any vegetables, and drink tea without sugar. For lunch you can eat chicken soup or broth, a plate of vegetables with steamed or grilled fish. For dinner, prepare rice pilaf with champignons, grated carrots and cabbage, and a fermented milk product.

Tuesday.

Start your morning with oatmeal, for dessert - an apple or pear, unsweetened coffee. In the afternoon, have lunch with vegetable soup with rice, boiled chicken, vinaigrette, and fruit juice for dessert. You can have dinner boiled beef on a bed of fresh or boiled vegetables.

Wednesday

Breakfast: the same oatmeal and apple, you can add natural honey to tea. Serve chicken borscht for lunch, mashed potatoes and a fish cutlet. You can do it for the evening vegetable stew If you feel hungry, add a ham sandwich.

Thursday

In the morning you can pamper yourself cottage cheese casserole and coffee. For lunch, you can get by with yesterday's borscht and chicken meatballs with a side dish of buckwheat. And dine on any fish - stewed or steamed, not forgetting about the vegetable salad.

Friday

For breakfast, milk rice porridge with the addition of dried fruits and coffee is suitable. For lunch, prepare soup from any vegetables, potatoes with beef goulash, and salad. You can eat yesterday's dinner - fish with vegetables.

Saturday

Have breakfast with a three-egg white omelette, toast and cocoa. Lunch – soup with chicken and vegetables, and for the second – vinaigrette and turkey fillet. For dinner, make a chicken breast in foil and, as always, lots of vegetables.

Sunday

In the morning, prepare yourself oatmeal with milk, fruit and tea. In the afternoon, cook buckwheat soup with beef, and also bake fish along with vegetables. For dinner, boiled chicken with a side dish of brown rice and salad is suitable.

And most importantly, don’t forget to experiment and add your favorite seasonings, mixtures of herbs and spices, and low-fat sauces to your food. This way you will give any dish individuality and add taste and variety.

Dietary dishes for weight loss - recipes at home with photos

Spaghetti with vegetables (420 calories)

Ingredients:

1 cup chopped lettuce pepper;
1 cup prepared durum wheat spaghetti;
½ cup chopped red onion;
2/3 cup edamame;
1 tbsp. olive oil;

Sauté the peppers and onions in the oil until they become translucent. Combine the contents of the pan with the edamame and paste.

Many diet recipes for weight loss at home often include soybeans (edamame). They are ideal for coping with hunger and contain a lot of fiber and vitamins. This makes them one of the best additions to spaghetti.

Picnic for one (490 calories)

Ingredients:

Beef for hot dog;
½ cup baked beans;
1 whole grain hot dog bun;
Half a tbsp. mustard and sweet sauce;
1 cup chopped melon.

Make a hot dog, season it with sauce and mustard, then serve with melon and beans as a side dish.

Don't worry about a hot dog being outside your diet. If you use lean beef, healthy and low-calorie ingredients, and avoid fatty dressings (as opposed to mayonnaise, cheese, etc.), you will never go overboard. This hot dog also contains a lot of sodium.

Summer Farrotto (490 calories)

Ingredients:

90 grams of chicken breast;
1 cup yellow pumpkin;
A quarter cup of chopped red onion;
2 tbsp. olive oil (divided into 2 parts);
½ cup spelled;
1 tbsp. parmesan and parsley.

Fry chicken breast in 1 tbsp. olive oil, adding salt and pepper. Next, fry the pumpkin and onion in the remaining oil. Add spelled and add 2/3 cup water, bringing to a boil. Next, cook for 20 minutes over low heat, remembering to stir the contents. At the end, mix everything with chicken, parsley and cheese and serve.

Have you tried spelled? It is a nutty flavored Italian wheat that contains great amount beneficial substances such as magnesium, zinc, B vitamins, niacin, etc. Also contains a lot of fiber and protein.

Beef with vegetable salad (320 calories)

Most often recipes dietary dishes for weight loss at home are based on chicken, although you can often find lean beef, which is an ideal alternative and even has a number of advantages.

Ingredients:

2 cups young greens;
90 grams cooked beef (cut into cubes);
2 tbsp. dry red quinoa;
A quarter of chopped lettuce pepper;
Half a cup of broccoli florets;
2 tbsp. olive oil;
1 tbsp. red wine vinegar.

Prepare the quinoa by tossing it in a bowl with the beef, herbs, peppers and broccoli. Season with wine vinegar and olive oil.

With this recipe you will forget about what fast food is.

Bows with spring vegetables (370 calories)

Ingredients:

60 grams of durum wheat pasta (bows);
Half a cup of artichokes;
A quarter cup each of peas and chopped red onion;
2 tbsp. olive oil;
1 tbsp fresh chopped mint.

Cook the pasta and season it with olive oil, vegetables and mint. Sprinkle salt and pepper on top to taste.

This dish contains a lot of fiber and will help fill your stomach and eliminate the feeling of hunger for a long time. It makes it easy to say goodbye to midnight snacking.

Homemade Asparagus Soup (330 calories)

Ingredients:

120 grams of chicken breast;
1 cup vegetable soup;
1 cup chopped cabbage;
10 small asparagus stalks;
2 tbsp. dry quinoa;
2 tbsp. soy sauce;
1/8 tbsp. grated ginger root.

Bake the breast for 25 minutes at 350 degrees, then shred it into pieces. While the chicken is baking, combine the quinoa, soup and kale and bring to a boil. Simmer for about 15 minutes until the quinoa is cooked through, adding the chicken breasts at the end. Steam the asparagus, mix with ginger and soy sauce and serve with soup.

Ginger has been proven to contain a large amount of antioxidants and strengthen the immune system. That is why many recipes for weight loss for every day at home include fresh ginger without heat treatment.

Pork with vegetables (370 calories)

Ingredients:

120 grams of pork tenderloin;
1 cup green beans (steamed);
1 baked sweet potato;
2 tbsp. chopped almonds.

Fry the pork with pepper and salt, then place in the oven with a frying pan for 15 minutes (at a temperature of 230 degrees). Cut into pieces when cool and serve with beans and potatoes. Sprinkle chopped almonds on top.

Did you know that one sweet potato contains 438% of the daily value of vitamin A, which is necessary to fight all infections? Quite an impressive amount of vitamins for such a small and tasty dish.

Pizza (400 calories)

The delicious diet dishes for weight loss, the recipes we described above, cannot compare with healthy pizza! Yes, even while losing weight, you can eat such delicacies if you prepare them correctly.

Ingredients:

One Italian vegetarian pizza;
90 grams of broccoli;
A quarter cup each of black beans and chopped green onions;
1 tbsp. olive oil;
30 grams lemon juice.

This is a fairly low calorie meal, despite the presence of pizza. Few would have thought that effective diet may even include such dishes, but it is important to select the right ingredients.

Baked Chicken with Mushrooms and Sweet Potatoes (382 calories)

Ingredients:

Half a chicken breast without skin;
1 cup chopped champignons;
1 tbsp. olive oil and chopped green onions;
1 medium sweet potato.

Preheat the frying pan to 200 degrees and bake the breast with mushrooms, onions and olive oil for 15 minutes. Microwave the sweet potatoes for 5-7 minutes.

Sweet potatoes have a much lower glycemic index than regular potatoes, so eating them won't spike your blood sugar and therefore won't affect your waistline.

Shrimp with vegetables (430 calories)

Ingredients:

Half a chopped cucumber;
1 cup cooked shrimp;
One-third cup each of chopped jicama and mango;
A quarter cup of chopped avocado;
1 tbsp. chopped onion and red pepper;
1 chopped tomato;
A quarter cup of lemon juice;

Monounsaturated fats, which are found in avocados, can play a very important role in preventing fat from being stored around the waist.

Easy Lasagna (350 calories)

Ingredients:

Half a cup of durum wheat spaghetti;
2 cups spinach;
A quarter cup of low-fat ricotta cheese;
One-third cup of tomato sauce;
1 cooked chicken sausage;
1 tbsp. chopped chili pepper.

Combine the pasta, chili, cheese and sauce, then crumble the sliced sausage over the top and leave to soak.

Chicken and Broccoli Cheese Soup (360 calories)

Ingredients:

1 cup each broccoli and parsnip;
120 grams of chicken breast;
1 tbsp. chopped almonds;
A quarter cup of chopped cheddar cheese;
¾ cup low-fat chicken broth;
1 tbsp. lemon juice;
Pepper and salt to taste.

Steam the parsnips and broccoli, then add the stock, cheddar and almonds. Bake the chicken with lemon juice.

Unlike regular soup, cream soup not only has an incredible taste, but also allows you to be full for a longer period of time.

Shrimp with Zucchini, Wild Rice and Chard (370 calories)

Ingredients:

8 large shrimp;
1 cup chard;
1 cup chopped zucchini;
A quarter cup of dry wild rice;
2 tbsp. fresh cilantro and lime juice;
1 tbsp. olive oil.

Fry the shrimp in olive oil over medium heat for about 4-5 minutes, season them with cilantro and lime juice. Steam the chard and zucchini for about 5-7 minutes. Prepare the rice.

Shrimp has the fewest calories of any seafood, making it ideal for any diet.

Lemon Chicken with Gazpacho (414 calories)

Ingredients:

110 grams of chicken breast;
1 cup stewed tomatoes;
Half a sliced lemon;
3 cloves garlic, minced;
Half a cup of finely chopped onion;
A quarter cup each of cucumber and green pepper;
1 tbsp. olive oil, fresh rosemary and white wine vinegar;
Gazpacho.

Bake the chicken with olive oil in a sleeve at 180 degrees for about 25-30 minutes. Before that, cover it with lemon slices and rosemary. Combine all ingredients for gazpacho in a blender, cool to room temperature and serve with chicken.

Garlic is not only an excellent seasoning for many dishes, but also allows you to burn fat more effectively.

Tofu and Quinoa (320 calories)

Ingredients:

1 cup cooked quinoa;
60 grams extra-firm tofu (cut into cubes);
3 tbsp. chopped red and green peppers;
2 tbsp. chopped avocado;
1 tsp cilantro;
2 tbsp. lime juice.

Mix all ingredients.

The lime juice in this dish not only adds piquancy, but also provides the body with a large amount of antioxidants, which allow you to better fight stress, recover from stress and prolong youth.

Pasta carbonara with pesto (470 calories)

Ingredients:

1/3 cup each of cooked green beans and chicken breast;
¼ cup each pesto sauce and grated Parmesan;
90 grams of cherry tomatoes;
¼ tsp. pepper and salt;
1 cup prepared linguine.

Mix all the ingredients, then add the cooked linguine and sprinkle with Parmesan cheese.

This dish can be prepared in just 5 minutes!

Oriental Chicken with Lettuce (320 calories)

Ingredients:

120 grams of lean turkey;
Half a cup of chopped porcini mushrooms;
A quarter cup of cooked and chopped edamame;
1 tbsp. chopped garlic cloves;
2 large lettuce leaves;
2 tbsp. chopped shallots.

½ spoon each of hoisin sauce and rice vinegar;
1 tbsp. soy sauce.

Eastern filling:

Half a cup of red and green cabbage;
Quarter cups each of chopped jicama and grated carrots;
1 tsp olive oil;
½ tsp. rice vinegar.

Fry cabbage, jicama and carrots in a pan. Next, add the edamame to the lettuce leaf, place the onion on top and roll it up. Pour the sauce over everything and serve with chicken and mushrooms.

Replacing part of the meat in a serving with mushrooms allows you not only to maintain the required calorie content of the dish, but also to maintain a feeling of fullness for a long time.

Pork with Roasted Vegetables (405 calories)

Ingredients:

90 grams of pork tenderloin;
2 cups Brussels sprouts, roasted per 1 tbsp. olive oil;
1 cup cooked butternut squash (cut into cubes).
1 tbsp. pepper and ½ tbsp. salt.

Bake pork at 190 degrees and serve with vegetables

Brussels sprouts contain quercetin, which helps burn fat around the waist and prevents its further accumulation.

Bison Burger with Mushrooms (374 calories)

Ingredients:

120 grams of lean beef;
1 grilled champignon;
1 slice of red onion;
2 slices of tomato;
2 lettuce leaves;
Whole wheat bun.

Place the beef and mushrooms on a bun and top with onions, tomatoes and lettuce.

Lean beef differs from chicken in that it contains less fat and more protein.

Salmon with Lemon and Dill (261 calories)

Ingredients:

150 grams of salmon;
1 tbsp. l lime juice;
1 tsp finely chopped dill;
2/3 cup parsnips;
One and a half cups of steamed broccoli.

Pour the lime juice and dill over the salmon steak and bake for 15 minutes at 120 degrees.

Shrimp Pasta and Salad (465 calories)

Ingredients:

Half cup cooked rigatoni;
90 grams of poached shrimp;
Half a cup of crushed tomatoes;
3 large finely chopped black olives;
½ tbsp. pine nuts;
2 tbsp. grated parmesan.

For the salad:

1 cup romaine lettuce;
Half a cup of chopped cucumber;
¼ cup chopped tomatoes;
2 tbsp. balsamic vinegar.

Combine pasta, olives, shrimp, tomatoes and pine nuts and top with grated Parmesan. Serve with salad.

Pine nuts promote the production of hormones that make you feel full, so they can be a great way to curb hunger.

Grilled Scallops with Lemon and Sage (496 calories)

Ingredients:

90 grams of scallops;
One and a half cups of roasted acorn squash;
2 cups kale, sautéed with 2 tbsp. olive oil;
2 tsp. canola oil and lemon juice;
½ tsp. ground sage.

Heat a frying pan over high heat and pour oil into it. Add the scallops and cook, without turning, until they are browned (about 2 minutes). Next, flip the scallops over and sear them for 30 to 90 seconds. After that, sprinkle them with lemon juice and sprinkle with sage. Serve with cabbage and pumpkin.

Scallops contain a large amount of protein, which can speed up your weight loss process. Scientists at the University of Washington have proven that increasing the protein intake of total daily calories from 15% to 30% allowed you to lose 4 kg in 3 months.

Cheesy Vegetarian Spread (439 calories)

Ingredients:

Half a cup of durum wheat pasta;
Half a cup of low-calorie ricotta cheese;
1 cup zucchini;
1 cup peeled and chopped canned tomatoes;
¾ cup chopped spinach;
1 tbsp. olive oil.

Cook the vegetables over medium heat, then toss them with the pasta and cheese.

Try to exclude meat dishes from your diet for one day a week. According to research by The American Journal of Clinical Nutrition, partially limiting meat consumption will help maintain normal body weight.

Beef with teriyaki and vegetables (506 calories)

Ingredients:

90 grams of beef (cut into cubes);
2 tbsp. teriyaki sauce;
2 tbsp. olive oil;
1 tbsp. mustard-honey sauce;
A quarter cup each of chopped carrots, water chestnuts and peppers;
Half a cup each of chopped broccoli and brown rice.

Marinate the beef in teriyaki for 30 minutes. Heat the olive oil in a saucepan and sauté the beef for about 2 minutes. Add the vegetables and continue cooking for about 5-7 minutes until the beef is browned. Serve with a portion of rice.

Shrimp and Broccoli Pasta Salad (312 calories)

Ingredients:

120 grams of cooked shrimp;
½ cup each cooked durum wheat pasta and steamed broccoli;
4 sun-dried tomatoes (cut in half);
1 tsp capers;
2 tbsp. red wine vinegar;
Half a teaspoon of oregano;
Quarter tsp. onion powder.

Mix all ingredients and serve cold.

According to research, shrimp contain omega-3 fats, which not only have a positive effect on all body systems, but also help keep you feeling full longer.

Chicken Parmigiana with Penne (437 calories)

Ingredients:

120 grams of chopped grilled chicken;
1 cup spinach;
½ cup each of tomato sauce and paste (feathers);
One and a half tbsp. grated parmesan.

Spinach contains a lot of lipoic acid, which plays an important role in energy production and helps regulate blood sugar levels.

Roast Beef with Butternut Squash Soup (450 calories)

Ingredients:

90 grams thinly sliced beef tenderloin;
Half cup chopped shiitake mushrooms;
Half an onion;
1/3 cup cooked bulgur;
2 tbsp. olive oil;
½ cup butternut squash soup.

Fry the beef with onions, mushrooms and serve on bulgur.

Bulgur is a whole grain wheat cereal that cooks very quickly and also has less calories and fat than brown rice.

Reef snapper (561 calories)

Ingredients:

180 grams of prepared reef perch;
A quarter cup of raw pistachios;
Half a cup each of prepared millet and bok choy;
4 tbsp. soy sauce;
2 tsp sesame seeds;
Half a cup of cooked sweet peas.

Mix simply and pistachios, then top with millet, bok choy and fish. Pour soy sauce over it and sprinkle with sesame seeds. Serve with a side of sweet peas.

According to research, people who add pistachios to their meals while dieting lose more weight.

Jambalaya with Vegetables (360 calories)

Ingredients:

1 vegetable burger;
2 tbsp. corn and salsa;
Half a cup of cooked brown rice;
¾ cup zucchini and squash;
A quarter cup of finely chopped red onion;
Half a cup of chopped lettuce pepper;
1 tbsp. olive oil, pepper and salt to taste.

Prepare a vegetable burger and cut it into pieces, mix with rice, salsa and corn. Toss vegetables with olive oil, pepper and salt and bake for 15-20 minutes.

Try to use only brown rice, it contains 5 times more fiber than white rice.

Cod with rosemary, polenta and beans (352 calories)

In fact, you can eat delicious food without compromising your figure. It’s just that many eating habits were laid down in our childhood by our parents. And sometimes changing them is not so easy. But it is possible. The main thing is not to buy junk food and not to tempt yourself with its presence in the refrigerator. You'll have to cook from what you have. So you'll change lanes faster

I found many interesting recipes in the book Fast Fat Burning. She tells how to quickly burn fat deposits, and in addition delicious menu there's a lot more in it useful information about losing weight. For example, which fat burners are effective, or advice from fitness trainers.

I'm losing weight with FFB. For 300 rubles I bought this interesting manual on fast weight loss. The information is all to the point, only verified by professionals. They recommended FFB at the gym, and now I can give advice to anyone on how to burn fat correctly and what mistakes should not be made.

I use a rule that I once heard on some program: prepare food for a week and store it in containers in the refrigerator. After all, the biggest excuse after a hard day at work is fatigue and lack of time to cook. So we fill our stomach like a trash can with the first thing we have at hand. And so you already have everything ready - all you have to do is heat it up!

Lost 8kg. without sports, just adjusting your diet. And about the rule of not eating after six - nonsense, this is only suitable for those who go to bed at 8 o'clock in the evening, after "Good night, kids." With the modern pace of life, the rules are changing.

The hardest thing for me is chewing slowly and drinking water. The hand always reaches for coffee or, at worst, tea. Why does the simplest thing always turn out to be so difficult?!! Thank you very much for the weight loss recipes!

These daily weight loss diet recipes are perfect!

Proper nutrition is not a one-time event, but a way of life. Just one day you need to make friends with the body and understand what is good for it and what is harmful

Diet meals are those that contain a small amount of calories and help maintain your figure.
Dietary meals are very important for human body. Even if you have an ideal figure, your body still sometimes needs a diet to keep your figure in good shape. Also, if you have a certain desire to cleanse your body of toxins and waste, then you need to periodically clean it. And in this case, nothing will help you better than eating dietary foods.
Many of us are sure that diet dishes cannot be appetizing or tasty at all. However, this is absolutely not true. Diet food may not only be tasty, but very, very tasty. You just need to know how to prepare such dishes correctly and what products to use. Don't believe me? Then pay your attention to this subcategory. After all, in this subcategory the most interesting and healthy recipes dietary dishes.
So, for example, here you can find recipes on how to prepare dietary dishes for weight loss, low-calorie dietary dishes in a slow cooker, as well as dietary dishes from chicken, zucchini, cottage cheese, fish, meat, minced meat and other equally tasty low calorie recipes. It is especially convenient that in this category there are simple recipes dietary dishes with photos. Such recipes are convenient because with their help the cooking process is greatly simplified, and you can also borrow the method of serving and decorating, which is also very pleasing. Is not it? Choose the most interesting and appetizing recipes, how you can easily and quickly prepare delicious diet meals for weight loss and start cooking. And rest assured, with recipes like these, cooking healthy meals will bring you a lot of positive emotions. And be healthy!

06.03.2019

Kulich according to Dukan

Ingredients: cottage cheese, oat bran, starch, turmeric, sesame, egg, baking powder, milk powder

If you are on the Dukan diet, I suggest you prepare a delicious and easy-to-prepare Easter cake for Easter. The recipe is quite simple.

Ingredients:

- 200 grams of cottage cheese;
- 35 grams of oat bran;
- 30 grams of corn starch;
- 5 grams of ground turmeric;
- 10 grams of black sesame;
- 1 egg;
- 5 grams of baking powder;
- sugar substitute;
- powdered milk.

21.02.2019

Dietary Easter cake

Ingredients: cottage cheese, honey, egg, starch, cut, baking powder, raisins, nuts, candied fruit

Ingredients:

210 grams of cottage cheese 2%;
- 3 tbsp. honey;
- 2 eggs;
- 2 tbsp. potato starch;
- 4 tbsp. bran;
- 1 tsp. baking powder;
- raisin;
- hazelnuts;
- candied fruits.

24.12.2018

Ratatouille in a slow cooker

Ingredients: eggplant, zucchini, tomato, onion, bell pepper, garlic, basil, oil, salt, pepper

Ratatouille is the national dish of France. Today I have prepared a recipe for this amazing slow cooker dish.

Ingredients:

- 1 eggplant;
- 1 zucchini;
- 3-4 tomatoes;
- 1 onion;
- 1 sweet bell pepper;
- 3 cloves of garlic;
- 2-3 sprigs of basil;
- 70 ml. vegetable, olive oil;
- half tsp salt;
- a pinch of ground black pepper.

19.07.2018

Pollock marinated with carrots and onions

Ingredients: pollock, carrots, onions, tomato paste, vinegar, lemon juice, salt, pepper, bay leaf

Recipe for lovers fish dishes. We prepare a delicious hot appetizer - pollock with vegetable marinade. Simple, affordable, tasty and healthy for the whole family.

Ingredients:
- 1 kg pollock,
- 4 onions,
- 4 carrots,
- 3 tablespoons tomato paste,
- 2 tablespoons table vinegar (lemon juice),
- pepper to taste,
- salt to taste,
- Bay leaf.

30.05.2018

Dietary cabbage salad

Ingredients: chicken leg, cabbage, mustard seeds, vegetable oil, vinegar

Ordinary cabbage makes excellent salads - tasty and healthy. Those who are on a diet like these recipes. We suggest you make a salad from cabbage and boiled chicken - it will be more interesting and tastier.

Ingredients:
- chicken leg or breast - 1 piece;
- cabbage - 1 head;
- mustard seeds - 7 g;
- little vegetable - 1 tbsp;
- vinegar - 1 tbsp.

21.05.2018

Diet salad with chicken breast

Ingredients: chicken breast, egg, carrots, cucumber, onion, spinach, sauce, pepper, lemon

For our skinny people, I offer an excellent recipe for a delicious diet salad with chicken breast. It turns out very tasty and satisfying.

Ingredients:

- 130 grams of chicken breast;
- 1 egg;
- 50 grams of carrots;
- 50 grams of cucumber;
- 20 grams of green onions;
- 30 grams of spinach;
- 10 grams of soy sauce;
- black pepper;
- lemon.

17.05.2018

Diet salad with avocado

Ingredients: avocado, tomatoes, lemon, garlic, olive oil, salt, pepper

Today I propose to prepare a very tasty dietary salad from avocados. The recipe is very simple and quick. You can prepare such a salad both for every day and for a holiday table.

Ingredients:

- avocado - 1 pc.,
- tomatoes - 180 grams,
- lemon juice - 2-3 tbsp.,
- garlic - 2 cloves,
- olive oil - 3-4 tbsp.,
- salt,
- black pepper.

14.05.2018

Buckwheat and kefir intestinal scrub

Ingredients: buckwheat, low-fat kefir, boiling water, salt, parsley, cranberries

Buckwheat and kefir make an excellent breakfast, which also acts as a scrub for the intestines. So this recipe is a “two in one” recipe: both tasty and healthy. Try it, you will really like it!
Ingredients:
- 100 grams of buckwheat;
- 500 ml low-fat kefir;
- 200 ml boiling water;
- salt to taste;
- parsley or cranberries - for serving.

24.04.2018

Blueberry Lenten Ice Cream

Ingredients: blueberries, sugar, water, lime

Very often I make delicious berry ice cream for my family. Today I invite you to try delicious Lenten ice cream with blueberries and lime.

Ingredients:

- 200 grams of blueberries,
- 70 grams of sugar,
- 100 grams of water,
- half a lime.

24.04.2018

Chicken in tomato sauce in a frying pan

Ingredients: breast, onion, butter, garlic, tomato, pepper, salt, bay

For lunch or dinner, I suggest you cook a delicious chicken breast in tomato sauce. which we will cook in a frying pan. The dish is tasty and easy to prepare.

Ingredients:

- 1 kg. breasts,
- 2 onions,
- 3 tbsp. vegetable oil,
- 2 cloves of garlic,
- 3 tomatoes,
- 6-7 pcs. black peppercorns,
- ground black pepper,
- a pinch of salt,
- 3 bay leaves.

23.04.2018

Fresh cabbage and carrot salad with vinegar

Ingredients: fresh cabbage, carrots, onions, salt, sugar, apple cider vinegar, vegetable oil, green onions, herbs

I bring to your attention a very tasty and interesting recipe for preparing my favorite salad of fresh cabbage and carrots with vinegar.

Ingredients:

- 300-350 grams of cabbage;
- 1 carrot;
- half an onion;
- salt;
- sugar;
- 2 tbsp. apple cider vinegar;
- 2-3 tbsp. vegetable oil;
- a bunch of greenery.

07.04.2018

Soufflé "Bird's milk"

Ingredients: proteins, sugar, gelatin, water

Try this delicious Bird's Milk soufflé. I described the cooking recipe in detail for you, so you won’t have any problems with cooking.

Ingredients:

- egg whites- 2 pcs.,
- gelatin - 10 grams,
- water - 35 ml.,
- sugar - half a glass.

22.03.2018

Diet bread in the microwave

Ingredients: oat bran, egg, yogurt, soda, lemon juice, salt

You will spend only 7 minutes preparing delicious diet bread in the microwave. I often use this Dukan recipe.

Ingredients:

- 4 tbsp. oat bran,
- 2 eggs,
- 2 tbsp. yogurt,
- half tsp soda,
- 1 tsp. lemon juice,
- a pinch of salt.

21.03.2018

Beet salad with apple

Ingredients: boiled beets, apple, lemon juice, sour cream, yogurt, salt, walnuts, black pepper

I suggest you prepare a very tasty and healthy salad with beets and apples. We will fill it with sour cream or yogurt.

Ingredients:

- 2 beets;
- 1 apple;
- 1 tsp. lemon juice;
- 3 tbsp. sour cream or yogurt;
- salt;
- 4-5 walnuts;
- a pinch of black pepper.

19.03.2018

Chicken in the oven with vegetables

Ingredients: chicken wing, fillet, pepper, carrots, onion, vegetable, mushroom, sauce, mustard, salt, pepper, oil

If you want to pamper your family delicious dish, prepare chicken wings in the oven with vegetables. The dish is prepared quite quickly and simply.

Ingredients:

- 3-4 chicken wings,
- 200 grams of chicken fillet,
- 1 sweet pepper,
- 1 carrot,
- 1 onion,
- 100 grams of frozen vegetables,
- 80-100 grams of champignons,
- 1.5-2 tbsp. adjika or tomato sauce,
- 50 ml. soy sauce,
- 1 tsp. mustard,
- 1 tsp. dry garlic,
- salt,
- black pepper,
- 30 ml. vegetable oil.

Losing weight does not mean eating only cabbage or chewing boring boiled breast. There are a lot of interesting dietary dishes that will help diversify your diet, make it tasty and healthy. The most interesting, but easy-to-prepare recipes for soups, drinks, salads and desserts will make losing weight interesting and won’t make you feel hungry. With them, losing weight will be much easier, the diet will smoothly move from a test to a way of life.

Content:

General principles of preparing dietary dishes

Low-calorie diet meals for weight loss mainly consist of vegetables, dairy products, lean meat, poultry, and fish. For cooking, gentle heat treatment methods are used: grilling, boiling, stewing, baking. Good help The household will have a multicooker that combines several functions. Baking bags, regular foil, various molds, and non-stick pans will also come in handy.

Basic principles:

Minimum fat. One spoon of oil contains about 120 kcal, which is 12-15% of the average daily energy value of a losing weight woman. Fats must be added strictly using a scale.
Minimum sugar. Sweets not only have a high calorie content, but also affect fluctuations in blood glucose levels and provoke severe and sudden hunger. It is better to use fresh and dried fruits, berries or natural sugar substitutes as sweeteners in dietary dishes.
Minimum wheat flour, starch. In the diet for weight loss, the presence of baked goods made from whole grain, rye flour, bran, and oatmeal is allowed. But it is better to prepare other dietary dishes.

It is important to avoid store-bought sauces. Even low calorie mayonnaise contains a lot of fat, ketchups are filled with sugar and starch. And the taste enhancers included in the composition awaken the feeling of hunger and reduce the benefits of dietary dishes. A weight watcher should absolutely remove this from their diet.

Recipes for first dietary dishes

The first dietary dishes for weight loss should be present in the diet; they fill the stomach, create a feeling of fullness, but at the same time contain few calories. There are even special diets on soups. Cold dishes are refreshing in the hot summer and loaded with vitamins. Hot soups will help you warm up in the winter, delight you with the assortment, and make the menu varied.

In dishes for weight loss, it is not advisable to combine potatoes with cereals, pasta or legumes. If the soup is with noodles or beans, then it is better not to add the starchy tuber. You can safely use potatoes in recipes for vegetable cabbage soup and borscht.

Onion soup with cabbage

Compound:
Onions – 6 pcs.
Cabbage – 800 g
Pepper – 2 pcs.
Celery stalks – 4 pcs.
Tomatoes – 2 pcs.
Herbs, spices to taste

Preparation:
Measure out 2.5 liters of water, pour into a saucepan, and bring to a boil. Cut the onion into cubes, add to the pan, and simmer for 5 minutes. Chop the cabbage, cut the pepper, celery stalks and add everything to the onion, lightly add salt to the soup. Boil for 5 minutes, add chopped tomatoes. Simmer the dish over low heat until all the vegetables are cooked. At the end, add pepper, fresh herbs, bay and other spices to your taste.

Diet okroshka

Compound:
Fresh cucumbers – 3 pcs.
Boiled eggs – 2 pcs.
Radishes – 10 pcs.
Boiled chicken – 200 g
Green onion – 1 bunch
Dill – 1 bunch
Low-fat kefir – 600 ml
Plain or mineral water – 400 ml
Lemon – 0.5 pcs.

Preparation:
Peel the eggs, cut into cubes, pour into a saucepan. Disassemble the chicken into fibers or chop it too. It is advisable to remove skin and fatty pieces. Chop all the vegetables and herbs and combine. Mix kefir and water, you can take mineral water with gas, add salt, pepper, squeeze out lemon juice, stir. Add filling to the main products of a dietary dish. Serve chilled and store in the refrigerator for no more than a day.

Green borscht “Summer”

Compound:
Chicken (fillet) – 250 g
Potatoes – 2 pcs.
Carrots – 1 pc.
Onion – 1 pc.
Sorrel – 2 bunches
Dill – 0.5 bunch
Eggs – 3 pcs.

Preparation:
Rinse, cut the chicken fillet into pieces, place in a saucepan, add 1.5 liters of water, bring to a boil. Remove any foam that forms, reduce heat, and simmer the broth for 15 minutes. Peel the onions and carrots, cut into cubes, add to the pan. Add salt. Peel the potatoes, cut into pieces, add the first vegetables after boiling. Cook until potatoes are soft. Wash the sorrel and dill, cut into pieces, add to the almost finished soup. Taste for salt, add if necessary, season with pepper and bay leaves, bring to a boil, turn off. Cover the pan and leave the diet dish for 10 minutes. When serving, add chopped boiled egg to the plate.

Main course recipes

Dietary main courses are not prepared from potatoes, fatty meat, pasta from soft wheat varieties. They mainly consist of vegetables, low-fat varieties meat or poultry, legumes are welcome.

Chicken diet cutlets

Compound:
Fillet – 500 g
Egg – 1 pc.
Bell pepper – 1 pc.
Carrots – 1 pc.
Onion – 1 pc.
Garlic – 2 cloves
Salt pepper

Preparation:
Remove the seeds from the pepper pods, cut the vegetable into cubes, and place in a bowl. Grind the garlic, onion, and chicken fillet through a meat grinder. Add carrots cut into small cubes and one a raw egg. Season the minced meat with spices and stir. Make small round cutlets of 50-70 g each, place in a baking dish, cook the dish in the oven for 25 minutes at 180 degrees. Or place on a steamer tray and cook for 20-25 minutes after the water boils.

Diet stewed cabbage with liver

Compound:
Liver – 300 g
Cabbage – 800 g
Onion – 100 g
Carrots – 100 g
Oil 1 tbsp. l.
Spices, herbs, garlic to taste

Preparation:
Pour a spoonful of oil into a large frying pan, cauldron or saucepan so that it lightly greases the surface, and place on the stove. Chop the onion, grate the carrots coarsely, and lightly fry. Rinse the liver. If the product is beef, then cut into strips. If the liver is chicken, then just in pieces, as you please. Add to vegetables, fry for 1-2 minutes. Shred white cabbage. You can use a special grater or knife, add a little salt and mash with your hands. Transfer the vegetable to the total mass, stir, cover and simmer in its juice until tender. Two minutes before the end, season the dish with pepper, garlic, herbs, and add salt.

On a note: It is better to fry foods for dietary dishes in coconut oil. It is much healthier and emits less harmful substances when heated.

Ratatouille (oven recipe)

Compound:
Eggplants – 250 g
Zucchini (zucchini) – 250 g
Onions – 170 g
Olive oil – 10 g
Bell pepper – 100 g
Tomatoes – 800 g
Parsley, spices, vinegar to taste

Preparation:
Cut the onion into cubes, pour into a frying pan with the recipe oil. Lightly fry. Remove the seeds from the bell pepper. Cut into cubes and add to the onion. Cut two tomatoes in half, grate the pulp, remove the skin. Add the tomato mixture to the pan, cover and simmer the vegetables until the peppers are soft. Cut the eggplants, zucchini and remaining tomatoes into circles. Add spices and salt to the vegetables in the pan. Squeeze the garlic if desired and season with vinegar for added spice. Place half in a baking dish and even out the layer. Arrange pieces of vegetables, alternating eggplants with tomatoes, zucchini, place on edge. Top with remaining vegetable mixture bell pepper, level. Bake the dish for 35-40 minutes at 180°C.

Diet desserts

To add sweetness and improve the taste of dietary dessert dishes for weight loss, fruits and berries are used, and sugar substitutes can be added. They are natural and synthetic. From natural species Stevia-based products are the most common. It is important to use honey more carefully. Of course, it is healthier than white refined sugar, but it also has a high calorie content.

Important! Whatever low-calorie fruit dessert is, it is recommended to consume it in the first half of the day or at least before 16.00. Otherwise, the dish will slow down weight loss.

Baked Apples with Cinnamon

Compound:
Apples – 3 pcs.
Cinnamon – 1 tsp.
Honey – 1.5 tsp.

Preparation:
Wash the apples; it is advisable to choose dense fruits of the same size. Use a knife to cut out a stub from back side, making a funnel, but do not pierce through. Put 0.5 tsp in each apple. honey, sprinkle the cuts with ground cinnamon. If desired, you can make the holes larger and fill them with cottage cheese or low-fat cream cheese. Place a piece of foil on the bottom of the pan, place the apples, and bake the dessert dish until soft in the oven. Temperature 200°C.

Berry ice cream

Compound:
Yogurt – 100 g
Any berries – 100 g
Honey – 1 tsp.

Preparation:
Place the washed berries in a blender bowl. If they have pits, for example, cherries, then remove the pits. Blend until smooth. Add yogurt, honey, beat again. Leave for 40 minutes in freezer. Remove, stir quickly, place in ice cream molds, and freeze.

Curd dessert with banana

Compound:
Cottage cheese – 300 g
Banana – 2 pcs.
Lemon juice – 10 ml
Milk – 100 ml
Gelatin – 8 g

Preparation:
Combine milk with gelatin and stir. Leave to swell, the time indicated on the package. Sometimes gelatin is instant, it just needs to stand in the liquid for 5-10 minutes. If the product is ordinary, then the time increases to half an hour. Peel the bananas, break into pieces, sprinkle with lemon juice to prevent the fruit from darkening. Mash well with a fork or beat with a blender. Combine with cottage cheese, stir thoroughly. Melt gelatin in milk until liquid, you can do this in microwave oven or in a water bath. Combine with cottage cheese, beat well to make it fluffy, pour the mixture into small molds, glasses or bowls. Refrigerate for 2.5-3 hours until set.

Diet salad recipes

For some reason, when losing weight, it is customary to consume fresh salads in incredible quantities. Vegetables are undoubtedly healthy, but it is better to combine them with protein foods. This is the only way they will fill you up, won’t stretch your stomach, and will completely replace a full meal for lunch or dinner. Best options additives - eggs, chicken, fish, dairy products.

Diet Caesar salad recipe

Compound:
Boiled chicken or turkey – 100 g
Cherry – 6 pcs.
Lettuce leaves – 80 g
Boiled quail eggs – 4 pcs.
Boiled yolk – 1 pc.
Garlic – 1 pc.
Lemon juice – 1 tsp.
Mustard – 1 tsp.
Natural yogurt – 30 g

Preparation:
Place the washed lettuce leaves on a flat plate. Slice chicken or turkey and place on top. Add cherry tomatoes and quail eggs, cut into quarters, arrange beautifully. For the sauce, grind mustard with lemon juice, chopped garlic and yolk, dilute it all with natural yogurt, and add salt to taste. Season the diet salad and serve immediately.

Lady salad recipe

Compound:
Boiled chicken fillet – 200 g
Fresh cucumbers – 250 g
Greens – 1 bunch
Canned green peas – 150 g
Sour cream 10% – 100 g

Preparation:
Chop the boiled fillet, cucumbers and herbs, pour into a bowl. Add green pea, salt, season with sour cream. You can replace it with natural yoghurt and stir.

“Cipollino” salad (simple recipe)

Compound:
Boiled eggs – 4 pcs.
Green onion – 1 bunch
Sour cream – 70 g
Salt pepper

Preparation:
Chop green onions and boiled eggs, pour into a bowl, you can additionally add dill or parsley. Salt, pepper, season with sour cream, stir.

Video: Diet salad in 15 minutes

Diet drinks

Water is one of the main components of proper weight loss. But you don’t always want to use it. The solution is low-calorie, tasty and fat-burning drinks. They are usually prepared with the addition of citrus fruits, herbs, various types of tea or low-fat fermented milk drinks.

Water "Sassi"

Compound:
Cucumber – 1 pc.
Water – 1.5 l
Lemon – 0.5 pcs.
Mint – 5-10 leaves
Ginger – 10 g

Preparation:
Wash the cucumber and lemon, cut into slices, pour into a 2-liter jar or carafe. Add grated fresh ginger root. Wash the mint, tear it, put it in a jar. Pour in cold, peeled or spring water, close and put in the refrigerator for 10-12 hours. It is better to prepare Sassi water in the evening, so that you can drink it all day in between meals.

Ginger green tea

Compound:
Ginger – 15 g
Lemon – 2 slices
Green tea – 1 tsp.
Boiling water – 500 ml

Preparation:
You can brew ginger tea in a thermos, a French press (for coffee), or just in a jar. Grate the ginger, cut off two lemon slices with peel, place in a used container, and pour boiling water over it. Cover and leave for 5 minutes. Add green tea leaves and stir. Leave for another 20-30 minutes. Green tea should not be brewed with boiling water, as this destroys the beneficial substances and produces bitterness. Use cold or warm in the morning, you can add a teaspoon of honey.

Kefir fat burning cocktail

Compound:
Kefir – 200 ml
Cinnamon – 0.3 tsp.
Dry ground ginger – 0.3 tsp.
A pinch of red pepper

Preparation:
Combine all the ingredients of the kefir cocktail, stir, leave for 10-15 minutes so that the spices release their esters and aroma. Stir again, drink instead of snacks or to satisfy sudden hunger. It is useful to drink a fat-burning cocktail at night.

By the way! Cinnamon is not always in store-bought bags. Often the manufacturer is disingenuous and uses a cheaper analogue - cassia. It is not harmful, also gives a pleasant aroma, but does not have mass useful properties and fat-burning effect, like natural cinnamon tree bark.

Video: Fat burning smoothie

Dietary sauces for various dishes

Ketchups, mayonnaise, butter are the main enemies slim figure. It is very important to find a worthy replacement for them. The right dressing for salads, pasta, and meat will make even the most modest dish tastier, will not increase calorie content, and will prevent breakdown.

Yogurt dressing for salads, meat, poultry, fish dishes

Compound:
Natural yogurt – 100 g
Lemon juice – 10 ml
Mustard – 5-10 g
Salt, pepper, garlic to taste

Preparation:
For diet sauce, it is advisable to use natural Greek yogurt. Add lemon juice and mustard to it and stir. Salt and pepper to taste, you can add herbs and chopped garlic, depending on the composition of the dish to which the dressing will be added.

Tomato sauce recipe

Compound:
Tomatoes – 400 g
Bell pepper – 100 g
Onion – 50 g
Apple – 100 g
Olive oil – 1 tsp.
Salt, pepper to taste

Preparation:
Chop the onion and fry in a teaspoon of olive oil. Scald the tomatoes, remove the skin, cut into pieces, add to the onion. Chop the apple and pepper too, add to the vegetables, bring to a boil and cook in the released juice until soft. Grind the vegetables in a blender and bring to a boil again. Season with salt and add pepper for spiciness.

Low-calorie pesto sauce for any dish

Compound:
Basil – 50 g
Parmesan – 50 g
Garlic – 3 cloves
Pine nuts – 1 tbsp. l.
Olive oil – 3 tbsp. l.

Preparation:
IN diet sauce"Pesto" reduces the amount of oil. Therefore, it is important to thoroughly chop the juicy basil and garlic. Place it all in a blender bowl and blend until smooth. Add Parmesan, butter and pine nuts. Beat for 10-15 seconds. Serve Pesto with dietary dishes of cereals, meat, poultry, and fish.

This is a special category of recipes that use low-calorie foods and gentle types of processing, such as boiling, baking in foil, stewing, and steaming. As a result, food retains more nutrients and does not increase energy value. This diet is aimed at losing weight and improving the contours of the figure. Dietary recipes, with their low calorie content, contain the required amount of vitamins and minerals for a person losing weight. All thanks to the frequent use of fruits and vegetables.

Diet dishes

In the minds of many who are losing weight healthy dishes always tasteless and bring no pleasure. This is one of the reasons for breakdowns, but this idea is fundamentally wrong. The diet menu is limited to a certain calorie level, but preparing dishes for it can be very tasty. Even fried chicken wings will become low-calorie if properly processed, and gastronomic pleasure will help eliminate the risk of failure when losing weight.

Compose yourself diet menu It’s difficult, but knowing a few rules and having a number of recipes in stock, it’s quite doable. Low-calorie meals must meet the following requirements:

high fiber content in the form of fruits and vegetables;
daily calorie content in the range of 1200-1800 kcal, depending on the load mode;
reduced number of simple carbohydrates, including desserts and other sweets, and animal fats in the form of fatty meat, lard and butter;
increased amount proteins – about 90-110 g per day;
using sweeteners instead of sugar;
a limited number of foods that stimulate the appetite.

You need to eat often, but in small portions. There should be 5-6 meals a day. It is better to eat at the same time to develop a digestive rhythm. All dietary dishes for weight loss are divided into several categories:

The first ones. This includes soups. Useful various options vegetarian, where they add a little potatoes and cereals, borscht, cabbage soup, beetroot soup, okroshka, flounder soup, salmon, perch, pink salmon or other fish. It is recommended to eat soup 2-3 times a week, 250-300 g each. It can be based on fish, meat or lean vegetable broth.
Flour products. Suitable for diet Rye bread, from wholemeal flour, protein-wheat, protein-bran.
Dessert. Instead of the usual sweets, it is better to use dried fruits in the form of raisins, prunes, dried apricots. Nuts are useful in small quantities: almonds, peanuts, walnuts.
Third courses. These include fruits including bananas, apples, pears, kiwis and citrus fruits. This also includes drinks. Dietary foods include black coffee with milk, unsweetened berry, fruit and vegetable juices, herbal infusions.
Second courses. One of the most common groups. It includes dishes:

from meat and poultry (beef, veal, rabbit, chicken, turkey);
dairy (cottage cheese, puddings, sour cream, cheesecakes, puddings);
from eggs (omelettes with vegetables, egg whites, hard-boiled eggs);
from vegetables (vinaigrettes and other salads, vegetable purees, baked, stewed, boiled zucchini, zucchini, asparagus, potatoes, pumpkin);
from cereals (buckwheat, pearl barley, barley porridge, semolina);
fats (vegetable oil in limited quantities to season salads or fry ingredients until golden brown).

Diet recipes for weight loss

From the described list of products, you can create a variety of delicious dietary recipes for weight loss. In terms of originality and appetizing, they are in no way inferior to the “harmful” menu. Many people who lose weight note that when they switch to proper nutrition, even their sense of taste changes. A person begins to experience food differently. In addition, the feeling of usefulness and necessity of certain products comes first. Simple dietary recipes will help you dispel the myth about the monotony of proper nutrition.

Time: 1 hour 30 minutes.
Number of servings: 3 persons.
Calorie content of the dish: 180 kcal.
Cuisine: Russian.
Difficulty: medium.

Stuffed cabbage rolls are a dish of Eastern European cuisine. In the classic version, it is minced vegetable or meat mixed with boiled rice or buckwheat and wrapped in a grape or cabbage leaf. Lazy cabbage rolls are easier to prepare. They are meat and cabbage balls. There are no clear proportions for lazy cabbage rolls. The main condition is that there should be as much rice with minced meat as there is cabbage. In the dietary version of cabbage rolls, chicken or turkey is used as meat.

Ingredients:

tomato – 1 pc.;
cabbage – 0.5 kg;
spices - at your discretion;
carrots - 1 root vegetable;
1 cup broth or water;
chicken breast – 400 g;
onion head – 1 pc.

Cooking method:

Finely chop clean dry cabbage and knead with your hands.
Grind the meat and onions through a meat grinder.
Season with spices to your taste and add grated carrots.
Mix everything, form small cutlets of arbitrary shape.
Take a baking container and grease it with oil.
Place cabbage rolls on the bottom.
Peel the tomatoes, grate and dilute with water.
Pour the sauce over the cabbage rolls.
Cook at 180 degrees in the oven. Bake for 40 minutes.

Time: 20 minutes.
Number of servings: 1 person.
Calorie content of the dish: 30 kcal.
Purpose: for lunch / dinner / for weight loss.
Kitchen: author's.
Difficulty: easy.

The name of this salad is directly related to the function it performs. It, like a “brush,” cleanses the body of toxins and waste. This is one of the criteria for successful weight loss. In addition, this salad improves intestinal motility and saturates it with vitamins. To dress the salad, use natural yogurt or sour cream, olive oil and even honey. The main thing is not to add salt to the snack or use just a small pinch. In the classic version, the salad consists of brush, cabbage, and carrots. Other recipes use apples, cereals, radishes, cucumbers and other products.

Ingredients:

red beets – 1 pc.;
carrot tuber – 1 pc.;
1 tablespoon olive oil;
cabbage leaves – 800 g.

Cooking method:

Cabbage leaves rinse, dry. Next, chop finely and knead with your hands. Let stand to release juice.
Peel the carrots and beets. After washing, grate them or chop them into strips.
Place beets and carrots on the bottom of the salad bowl. First, squeeze out excess liquid from the cabbage.
Add oil, stir.

Salad with squid

Time: 30 minutes.
Number of servings: 2 persons.
Calorie content of the dish: 70 kcal.
Purpose: for lunch / dinner / for weight loss.
Kitchen: author's.
Difficulty: easy.

Play a big role in losing weight protein products. It is recommended that they be included in daily diet. Protein can be obtained from a variety of foods. In addition to regular chicken breast and eggs, it is found in squid. Their tender meat is not only nutritious, but also very tasty. Squid is combined with various products. In salads they are good with vegetables, olives, garlic, herbs, fresh cucumbers, Parmesan cheese and other types. The taste of this seafood is enhanced by eggs.

Ingredients:

garlic head – 1 pc.;
a tablespoon of olive oil – 1 pc.;
bunch of greenery – 1 pc.;
squid carcass – 1 pc.;
pepper, salt - at your discretion;
boiled protein – 2 pcs.;
tomato – 2 pcs.

Cooking method:

Clean the carcass and cook it for 4 minutes. Then let it cool, after which you can cut it into strips.
Chop the tomatoes into slices of arbitrary size.
Repeat the same with proteins.
Mix the ingredients.
Finely chop the garlic and herbs and place in a salad bowl.
Season with salt and pepper, oil, stir.

Diet okroshka

Time: 40 minutes.
Number of servings: 4 persons.
Calorie content of the dish: 62 kcal.
Purpose: for lunch / dinner / for weight loss.
Cuisine: Russian.
Difficulty: easy.

Okroshka is traditional dish Russian cuisine. This unusual dish of finely chopped vegetables and meat is seasoned with kvass and sour cream. Meat products for okroshka are used both boiled and fried in a frying pan. Sometimes regular sausage is added. In the dietary version, only low-calorie foods are used. If meat is added, it is chicken or turkey. The dressing can be left in the form of kvass, but there is a more original option using kefir.

Ingredients:

cucumber – 2 pcs.;
half a bunch of dill and parsley - 1 pc.;
radishes – 2-3 pcs.;
kefir 1% – 0.5 l.

Cooking method:

Wash the greens and vegetables and place them on a paper towel to drain.
Chop the parsley coarsely, the dill a little smaller.
Chop the radish and cucumber as finely as possible.
Place all the ingredients in a salad bowl and pour in kefir.

Time: 15 minutes.
Number of servings: 2 persons.
Calorie content of the dish: 89 kcal.
Cuisine: European.
Difficulty: easy.

Snacks are also dietary. For example, apple sandwiches. Essentially, these are sandwiches consisting of one or more slices of bread with filling. The latter is used different products. By classic recipe the filling is meat. You can add an apple to a diet sandwich. Due to this, the sandwich will turn out sweet, but will remain low in calories.

Ingredients:

tablespoon honey – 2 pcs.;
apple – 1 pc.;
sandwich bread – 4 pcs.;
fresh thyme – a couple of leaves;
small red onion – 1 head;
a teaspoon of lemon juice – 1-2 pcs.;
hard cheese – 30 g.

Cooking method:

Cut off the crusts of the bread, peel and core the apples.
Cut the fruit into thin slices, sprinkle with lemon juice.
Cut the cheese into slices.
Brush the bread with honey and place apple slices on it.
Next add onion rings.
Place the last layer of cheese and thyme leaves.
Place sandwiches on the multi-baker panel.
Top with second slices.
Cover with a lid and cook for 5-6 minutes until browned.

Carrot meatballs

Time: 1 hour.
Number of servings: 4 persons.
Calorie content of the dish: 113 kcal.
Purpose: for lunch / dinner / for weight loss.
Cuisine: Russian.
Difficulty: medium.

Meatballs are meat balls that, according to the classic recipe, are stewed in a sauce made from tomato paste or cream. Although they can be baked or steamed. For dietary meatballs, tender turkey or chicken meat is used. An addition to it is carrots. It makes the meat more juicy and prevents it from drying out. It's better to eat meatballs without any side dish. You are only allowed to add a light salad to them.

Ingredients:

a pinch of salt and pepper - 1 pc.;
chicken breast fillet – 600 g;
carrots - 1 root vegetable;
head onions- 1 PC.

Cooking method:

Wash and dry the breast.
Peel the carrots and onions and pass through a meat grinder along with the chicken pulp.
Season the resulting minced meat with salt and pepper.
Form small balls after wetting your hands with water.
Place the meatballs on the bottom of the pan, pour boiling water halfway on top.
Simmer over low heat for about 30-35 minutes.
When serving, you can add low-fat sour cream and natural yogurt.

Time: 40 minutes.
Number of servings: 3 persons.
Calorie content of the dish: 60 kcal.
Purpose: for lunch / dinner / for weight loss.
Cuisine: Russian.
Difficulty: medium.

Diet lunches for weight loss are mainly represented by soups. An example would be pea. The composition of peas is very rich in vitamins and minerals. In addition, it contains protein, which is so necessary when losing weight. Peas are indicated for the prevention of obesity and normalization of work internal organs, but it is not recommended for those who suffer from flatulence. Classical pea soup not entirely suitable for weight loss, because it is cooked on the basis of fatty beef. In the dietary version, you can do without meat completely.

Ingredients:

celery – 200 g;
carrot tubers – 1-2 pcs.;
water – 5 l.;
a glass of peas - 1 pc.;
onion head – 1 pc.;
tablespoon olive oil – 1 pc.

Cooking method:

Pour cool water over the peas in the evening.
In the morning, cook broth from celery, carrots and water.
Next, add peas to it, cook until soft.
Chop the onion and carrots and place on a greased baking sheet.
Place the vegetables in the oven for 10 minutes at 180 degrees.
Next, season the soup with them.

Chicken breast with cream cheese in a slow cooker

Time: 1 hour.
Number of servings: 4 persons.
Calorie content of the dish: 125 kcal.
Purpose: for lunch / dinner / for weight loss.
Kitchen: author's.
Difficulty: medium.

In the “dietary side dishes for weight loss” category, chicken breast with curd cheese occupies not the last place. It is especially easy to cook in a slow cooker. Thanks to the combination of products, the dish turns out juicy and tender. Curd cheese for the recipe must be chosen exclusively white. The freshness of the product is indicated by a milky smell. The breast itself is stuffed with cheese, so you should choose larger pieces. In a slow cooker it is baked in different programs. In addition to the mode of the same name, you can use “Stewing”, “Multi-cook”, “Frying”.

Ingredients:

pepper, salt, Provencal herbs - to your taste;
tomatoes – 3-4 pcs.;
chicken breast – 4 pcs.;
Curd cheese – 100 g.

Cooking method:

Combine cottage cheese with herbs, salt and pepper, mix.
Rinse the fillet and dry. Next, beat the meat, salt and pepper on both sides.
Wash the tomatoes and cut into thin slices.
Spread chicken breasts with curd cheese and wrap them in a roll.
Place the meat in the bottom of the multi-cooker bowl and place the tomato slices next to it.
Turn on the baking mode for 40-50 minutes.

Rolls with cottage cheese and herbs

Time: 1 hour 15 minutes.
Number of servings: 6 persons.
Calorie content of the dish: 85 kcal.
Purpose: for lunch / dinner / for weight loss.
Kitchen: author's.
Difficulty: medium.

This diet recipe for weight loss falls under the snack category. Rolls with cottage cheese are also suitable for a festive table if among the guests are those who are losing weight. The basis of the snack is lavash. It is paper thin, making it easy to wrap any crushed ingredients in it. When adding cottage cheese, the snack turns out cold. It's best to keep it in the refrigerator until serving. To give the cottage cheese an unusual flavor, you can add garlic and herbs. The latter would be parsley, dill, basil, and cilantro.

Ingredients:

ground black pepper - a pinch;
sour cream – 100 ml;
a bunch of parsley and dill - 1 pc.;
a pinch of salt – 1 pc.;
lavash – 1 piece;
garlic clove – 2 pcs.;
cottage cheese – 250 g.

Cooking method:

Take a deep glass bowl. Grind the cottage cheese into it through a fine iron strainer. You can simply mash it with a fork.
Add sour cream, mix well.
Peel the garlic heads, finely chop or grate.
Add to cottage cheese, mix. Season with spices.
Next, you can add finely chopped greens. Mix again.
Place the pita bread on a flat surface. Spread the curd mixture evenly with a spoon.
Wrap the pita bread with a roll. Next, wrap in cling film and place in the refrigerator for an hour.
After the specified time, remove the roll and cut into slices.

Cucumber cocktail

Time: 10 minutes.
Number of servings: 1 person.
Calorie content of the dish: 75 kcal.
Purpose: for snacking / for weight loss.
Kitchen: author's.
Difficulty: medium.

A diet shake is perfect for breakfast or a light snack. The basis for this recipe is kefir. This drink is useful to drink even immediately after a meal, as it helps speed up metabolism. You can simply add different spices to kefir, for example, red pepper, ginger. This drink option is optimal for consumption 1 hour before meals. The main condition for creating a dietary cocktail is the low fat content of kefir. It’s even better if it’s completely low-fat. You can drink a kefir cocktail even at night if you are very hungry.

Ingredients:

cucumber – 100 g;
low-fat kefir – 200 ml.

Cooking method:

Wash the vegetables, dry them, cut them into slices.
Place in a blender bowl and blend until smooth.
Next, pour kefir in there. Beat for a couple more minutes until smooth.
For piquancy, you can add chopped parsley or other herbs.

Video

The problem of excess weight is quite common for both women and men. Almost every third person strives to lose weight. However, get rid of extra pounds- this is not yet a solution to the problem. The main task is not to harm your health on the way to your ideal body.

The main rule of losing weight

In order for the body to tune in to the process of burning subcutaneous fat deposits, conditions should be created. This means that the number of calories consumed should not exceed the amount consumed by the body during its activity. Without receiving energy from the outside, he will begin to “search” for it inside. And in this case, internal fat reserves will begin to be used as “fuel”, providing a person with the opportunity normal life. Accordingly, weight loss will begin.

Food for weight loss should contain the optimal ratio of vitamins, minerals, proteins and other substances that make up nutritional value products. Don’t be afraid of carbohydrates and completely give up fats; with a smart approach, they won’t ruin your figure. Proper food for losing weight is the key to health.

A universal solution - steamed food!

Food is enriched with many additional calories during its heat treatment. Those who want to lose weight should avoid fried foods, especially in cases where they use sunflower oil, margarine and other vegetable or animal fats.

The way out of this situation is to cook food in a double boiler or slow cooker. It has long been known that steamed food is the healthiest. For weight loss, it has many advantages, namely:

contains a minimum amount of calories;
is quickly absorbed and does not cause a feeling of heaviness in the stomach;
preserves vitamins and microelements;
most products retain their natural taste qualities;
prevents the accumulation of cholesterol and the deposition of toxins;
prepares quickly.

The enormous benefits of plain water

Not only food matters for weight loss, maintaining a constant water balance is also extremely necessary. Water before meals for weight loss is one of the simplest and most affordable options. It is enough to drink 1 or 2 glasses each time half an hour before meals. For the whole day you should get about 2-3 liters of water. Having such good habit, you can lose up to 5 kg in a month.

Quite often people mistake thirst for hunger. Therefore, before eating, you should drink a couple of glasses of water. Perhaps after 15-20 minutes the false hunger will leave you.

There is also a version that water washes away previously formed gastric juice, thereby contributing to the formation of new things. As a result, food received later will be digested more efficiently.

Know your portion

It is important to note that eating for weight loss will not bring the expected results if you consume even the lowest calorie foods, but in huge quantities. Of course, a portion of food for weight loss should contain fewer calories and be somewhat smaller in volume than what you could eat.

person's age;
anthropometric data (height and weight);
gender;
Lifestyle.

Of course, the ideal option would be to regularly weigh each dish or individual product. But this is quite tedious, and probably no one will want to do it. Therefore, the following recommendations will help you “by eye” determine the approximate amount of a particular product that corresponds to one serving.

Vegetable dishes: volume 2 fists.
Fruit - 1 fist.
A portion of meat is visually equal to the palm of your hand.
Cereals and flour products 1 fist volume.
Portioned piece of bread - CD box.
Nuts - golf ball

Losing weight can be delicious!

Absolutely everyone wants food for weight loss to be not only healthy for their figure, but also tasty. The process of losing weight doesn't have to be painful, you don't have to force yourself to eat foods that you don't like at all. This will ensure you Bad mood, and the risk of slipping and trying something harmful to your figure will increase significantly, for which you will then scold yourself very much.

Delicious food for weight loss is a reality. For example, fish from the Salmon family have excellent taste. It can be steamed, baked in the oven or grilled, or served as a light salad. The same goes for meat. Delicious seafood is also allowed when losing weight. There are a lot of recipes for vegetable salads, the additional advantage of which is a huge amount of vitamins. Soups are also considered dietary dishes, especially cold soups.

For those who cannot live without sweets, there is an excellent alternative. Marshmallows, marmalade and fruit jelly - that's what's delicious and won't affect your figure. Of course, keep in mind small portions in this case!

The basis of the diet is protein foods

Everyone knows that nutritional value Any product consists of proteins, fats and carbohydrates. For extension muscle mass, drying the body and preventing the formation of fat deposits, you should eat as much protein as possible. Protein foods for weight loss should be the basis of your diet. It could be:

lean chicken;
Fish and seafood;
veal and other lean meats;
seafood;
low-fat hard cheese and soy tofu;
cottage cheese;
egg whites, etc.

There are also various ones with fruit fillings. They are commercially available and are convenient because they make it possible to get a portion of proteins without spending time on preparing any dishes.

Hunger and other errors that do not solve the problem

It should be borne in mind that not only the food itself is important. To lose weight, you also need to stick to a certain routine. The optimal number of meals is 5 times a day. Portions should be small. This will help speed up your metabolism. Each meal should consist primarily of protein dishes.

A common mistake people make is complete failure from foods containing carbohydrates and fats. This should not be done, because it is in them that vitamins and macroelements necessary for normal human life usually predominate. Another problem that can be encountered in this case is a lack of strength for work activity, since carbohydrates provide energy to our body.

Also typical mistake people in pursuit of an ideal body is fasting. You shouldn’t put stress on your body, just reduce the amount of food you consume. But within reasonable limits! Without enough food, we get a whole bunch of problems:

inhibition of metabolism;
recruitment risk extra pounds after stopping fasting;
deterioration of organ function digestive system;
lack of vitamins - deterioration of hair, nails, etc.;
difficulties with mental activity.

The harm of bulimia

One of the most extraordinary ways to combat overweight is vomiting. Such a process as vomiting after eating for weight loss causes much controversy. It can subsequently lead to disruption of the normal functioning of the digestive system and to such a serious illness as bulimia, which can be extremely difficult to cure.

The body gets used to regularly inducing vomiting after each meal, then it occurs. conditioned reflex and vomiting no longer appears at the request of a person, but reflexively. And this can lead to exhaustion and even death.

The meaning of breakfast

All those who want to lose weight safely and maintain the results for many years should adhere to certain simple rules. The first thing to remember is to have a full breakfast.

The first meal - breakfast - is the most basic and most significant. It is difficult to overestimate the benefits of a proper breakfast:

it helps speed up metabolism;
foods eaten in the morning do not form unwanted deposits, since they are completely digested and absorbed by the body during the day;
you will consume fewer extra calories per day;
the concentration of leptin, a hormone that can suppress appetite, increases in the blood;
brain activity improves.

Examples of a healthy breakfast

However, breakfast must be right! By consuming sweets and baked goods, which are simple carbohydrates, you should not count on benefits for the body.

What kind of breakfast will be healthy? Below are several of its variations.

Classic oatmeal. It takes very little time to prepare: you need to brew a portion of the cereal with boiling water and in a couple of minutes the oatmeal is ready! You can also add fruit. It turns out tasty and nutritious.
Crispbread with fruit, cottage cheese or lean fish.
Cereal flakes with milk. Additionally, you can add some nuts, dried apricots, raisins or fruits.
Chicken breast (without skin) in pita bread. You can also put some hard cheese there.
Omelet made from whites chicken eggs with vegetables.

What should dinner be like?

Breakfast is nutritious and healthy. During the day - mainly protein foods, in small portions. The question remains: what to eat for dinner? TO last appointment food needs to be taken seriously.

It is advisable that dinner time be at 18:00. Otherwise, the food eaten may not be absorbed and will be reflected on the figure in the form of fat deposits. It is worth giving preference to vegetables, cottage cheese and other fermented milk products. The following dishes are also ideal:

light soups with water or chicken broth;
vegetable salads;
home-made yogurt with the addition of a minimal amount of sugar;
baked fish with vegetable side dish;
100-150 g cooked without adding fat.

It will not be difficult to learn the above recommendations and adhere to them. For this, the body will thank you with excellent health and desired body parameters. And if you add regular exercise, the result will please you very soon.