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

If you think the diet is pain, hunger, and sacrifice, then you must have been doing something wrong. That is why we have selected for you the best diet recipes for weight loss recipes at home can be made 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 reheat frozen meals, ready in 5 minutes. However, this approach will not only not bring pleasure from such food, but will also be harmful to your health. Those recipes that we will introduce you to are absolutely easy to prepare, have an incredible taste and, most importantly, they can be prepared very quickly.

Features of dietary nutrition

The most basic thing you should remember about the principles of dietary nutrition is that healthy food can and should be delicious. Only under this condition it will be easy for you to adhere to the right diet, not to break one fine day and always be in a 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 your daily allowance and do not 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 fat 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 diet food

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

Monday.

Have breakfast with buckwheat porridge on the water, a salad of any vegetables, drink tea without sugar. For lunch, you can eat chicken soup or broth, a plate of vegetables with steamed or grilled fish. For dinner, cook rice pilaf with mushrooms, grated carrots and cabbage, 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 with boiled beef on a pillow of fresh or boiled vegetables.

Wednesday

Breakfast: the same oatmeal and an apple, natural honey can be added to tea. For dinner, serve chicken borscht, mashed potatoes and fish cake. For the evening, you can make a vegetable stew, if you feel hungry - add a ham sandwich.

Thursday

In the morning you can treat yourself to a cottage cheese casserole and coffee. For lunch, you can get by with yesterday's borscht and chicken meatballs with buckwheat garnish. And have dinner with any fish - stewed or steamed, not forgetting the vegetable salad.

Friday

For breakfast, milk rice porridge with the addition of dried fruits, coffee is suitable. For dinner, cook soup from any vegetables, potatoes with beef goulash, salad. Dinner can be eaten yesterday - fish with vegetables.

Saturday

Breakfast is a three-egg white omelet, toast, and cocoa. Lunch - soup with chicken and vegetables, and for the second - vinaigrette and turkey fillet. For dinner, make chicken breast in foil and, as always, a lot of vegetables.

Sunday

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

And most importantly - do not forget to experiment and add your favorite seasonings, mixtures of herbs and spices, low-fat sauces to food. So you will give any dish personality and add taste and variety.

Diet dishes for weight loss - recipes at home with photos

Spaghetti with vegetables (420 calories)

Ingredients:

1 cup chopped salad pepper;
1 cup cooked durum wheat spaghetti
½ cup chopped red onion;
2/3 cup edamame;
1 tbsp olive oil;

Sauté peppers and onions in oil until translucent. Mix the contents of the pan with the edamame and pasta.

Many diet recipes for weight loss at home often include soybeans (edamame). They are ideal to cope with the feeling of hunger, they 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 a hot dog;
½ cup baked beans;
1 whole grain hot dog bun;
Half a tablespoon 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.

Do not worry about the fact that the hot dog is out of your diet. If you use lean beef, wholesome and low calorie ingredients, and avoid high fat dressings (as opposed to mayonnaise, cheese, etc.), then you will never go overboard. Also, this hot dog contains a lot of sodium.

Summer Farrotto (490 calories)

Ingredients:

90 grams of chicken breast;
1 cup yellow pumpkin;
1/4 cup chopped red onion
2 tbsp olive oil (divided into 2 parts);
½ cup spelled;
1 tbsp. parmesan and parsley.

Fry the chicken breast in 1 tbsp. olive oil, adding salt and pepper. Next, fry the pumpkin and onion in the remaining oil. Add spelt and add 2/3 cup water, bringing to a boil. Next, cook all 20 minutes on low heat, not forgetting to mix the contents. At the end, mix everything with chicken, parsley and cheese and serve.

Have you tried spelled? This is Italian wheat with a nutty flavor that contains a huge amount of nutrients such as magnesium, zinc, B vitamins, niacin, etc. It also contains a lot of fiber and protein.

Beef with vegetable salad (320 calories)

Most often, homemade weight loss diet recipes are based on chicken, although it is not uncommon to find lean beef, which is an ideal alternative and even has several advantages.

Ingredients:

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

Prepare the quinoa, toss it in a bowl with the beef, herbs, peppers and broccoli. Drizzle with wine vinegar and olive oil.

With this recipe, you will forget 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 of peas and chopped red onion;
2 tbsp olive oil;
1 tbsp fresh chopped mint

Prepare pasta and dress it with olive oil, vegetables and mint. Sprinkle the top with salt and pepper to taste.

This dish contains a lot of fiber and will help to fill the stomach and eliminate the feeling of hunger for a long time. With him, you can easily say goodbye to midnight snacks.

Homemade Asparagus Soup (330 calories)

Ingredients:

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

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

It has been proven that ginger contains a large amount of antioxidants and strengthens 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 the top with chopped almonds.

Did you know that one sweet potato contains 438% of the daily value of vitamin A, which is essential to fight any infection? Enough impressive amount of vitamins for such a small and tasty dish.

Pizza (400 calories)

Delicious diet dishes for weight loss, the recipes of which we described above cannot be compared with healthy pizza! Yes, even when losing weight, you can eat such delicacies if you cook them correctly.

Ingredients:

One Italian vegetarian pizza;
90 grams of broccoli;
1/4 cup black beans and chopped green onions
1 tbsp olive oil;
30 grams of lemon juice.

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

Baked Chicken with Mushrooms and Sweet Potatoes (382 calories)

Ingredients:

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

Preheat the pan to 200 degrees and bake the breast with mushrooms, onions and olive oil for 15 minutes. Place the sweet potato in the microwave for 5-7 minutes.

Sweet potatoes have a much lower glycemic index than regular potatoes, so eating them won't raise your blood sugar, which means it won't affect your waistline.

Shrimp with vegetables (430 calories)

Ingredients:

Half a chopped cucumber;
1 cup cooked shrimp;
1/3 cup each 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;

The monounsaturated fats found in avocados can play a very important role in preventing belly fat.

Easy lasagna (350 calories)

Ingredients:

Half a cup of durum wheat spaghetti;
2 cups spinach;
1/4 cup fat-free ricotta cheese
One third of a cup of tomato sauce;
1 cooked chicken sausage;
1 tbsp chopped chili pepper.

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

Chicken and Cheesy Broccoli Soup (360 calories)

Ingredients:

1 cup each of broccoli and parsnips;
120 grams of chicken breast;
1 tbsp chopped almonds;
1/4 cup 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 broth, cheddar and sprinkle everything with almonds. Bake chicken with lemon juice.

Unlike ordinary soup, cream soup has not only an incredible taste, but also allows you to get enough for a longer period.

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 rice.

Shrimp have the fewest calories of all seafood, making them perfect for any diet.

Chicken Lemon Gazpacho (414 calories)

Ingredients:

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

Bake the chicken with olive oil in the sleeve at 180 degrees for about 25-30 minutes. Before that, cover it with lemon slices and rosemary. Combine all gazpacho ingredients 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 efficiently.

Tofu and Quinoa (320 calories)

Ingredients:

1 cup cooked quinoa;
60g 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 spice, but also provides the body with a large amount of antioxidants, which allow you to better deal with stress, recover from stress and prolong youth.

Pasta carbonara with pesto (470 calories)

Ingredients:

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

Mix all the ingredients, then add the cooked linguine and sprinkle everything with parmesan.

This dish is ready in 5 minutes!

Oriental Chicken with Lettuce (320 Calories)

Ingredients:

120 grams of lean turkey;
Half a cup of chopped porcini mushrooms;
1/4 cup cooked and chopped edamame
1 tbsp chopped cloves of garlic;
2 large lettuce leaves;
2 tbsp chopped shallots.

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

Eastern gas station:

Half a cup of red and green cabbage;
Quarter cup 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 up. Drizzle with sauce and serve with chicken and mushrooms.

Replacing part of the meat in a portion with mushrooms allows not only to maintain the desired calorie content of the dish, but also to maintain a feeling of satiety for a long time.

Pork with roasted vegetables (405 calories)

Ingredients:

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

Roast pork at 190 degrees and serve with vegetables

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

Bison Burger with Mushrooms (374 calories)

Ingredients:

120 grams of lean beef;
1 mushroom on the grill;
1 slice red onion;
2 slices of tomato;
2 lettuce leaves;
Whole grain bun.

Place the beef and mushrooms on the bun and top with the 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 dill lime juice over the salmon steak and bake for 15 minutes at 120 degrees.

Shrimp pasta and salad (465 calories)

Ingredients:

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

For salad:

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

Mix pasta, olives, shrimp, tomatoes and pine nuts, top with grated parmesan. Serve with salad.

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

Grilled Sea Scallops with Lemon Juice and Sage (496 calories)

Ingredients:

90 grams of scallops;
One and a half cups of fried pumpkin acorn;
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 golden brown (about 2 minutes). Next, turn the scallops over and also fry them for 30 to 90 seconds. After that, sprinkle them with lemon juice and sprinkle with sage. Serve with cabbage and pumpkin.

Scallops are high in protein, which can speed up the weight loss process. Scientists at the University of Washington have proven that increasing the amount of protein from the total daily calories from 15% to 30% made it possible to lose 4 kg in 3 months.

Cheesy Vegetarian Pasta (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 vegetables over medium heat, then toss with pasta and cheese.

Try to eliminate meat dishes from your diet for one day a week. According to research in The American Journal of Clinical Nutrition, partially limiting your meat intake will help you maintain a healthy 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;
1/4 cup each chopped carrot, water chestnut, and pepper
Half a cup of chopped broccoli and brown rice.

Marinate 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 cook for about 5-7 minutes more until the beef is browned. Serve with a serving 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 studies, shrimp contain omega-3 fats, which not only have a positive effect on all body systems, but also allow you to maintain a feeling of satiety for longer.

Chicken Parmeggiana with Penne (437 calories)

Ingredients:

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

Spinach is high in 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 of thinly sliced beef tenderloin;
Half a cup of chopped shiitake mushrooms;
Half an onion;
1/3 cup cooked bulgur
2 tbsp olive oil;
½ cup butternut squash soup.

Fry beef with onions, mushrooms and serve on bulgur.

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

Reef bass (561 calories)

Ingredients:

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

Mix plain and pistachios, then top with millet, bok choy and fish. Drizzle with soy sauce and sprinkle with sesame seeds. Serve with sweet pea garnish.

According to studies, people who add pistachios to meals while on a diet 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 squash and zucchini;
1/4 cup finely chopped red onion;
Half a cup of chopped salad pepper;
1 tbsp olive oil, pepper and salt to taste.

Prepare a vegetable burger and cut it into pieces, mixed 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 harming your figure. It's just that many of our eating habits are laid down in our childhood by our parents. And changing them is sometimes not so easy. But you can. The main thing is not to buy junk food and not to tempt yourself with its presence in the refrigerator. You have to cook with what you have. So get moving faster

I found many interesting recipes in the Fast Fat Burning book. She tells how to quickly burn body fat, and in addition to a delicious menu, she has a lot of other useful information about losing weight. For example, which fat burners are effective, or tips from fitness trainers.

Lose weight with FFB. For 300 rubles I bought this interesting guide to rapid weight loss. The information is all in essence, only verified by professionals. They advised FFB in the gym, and now I myself can give advice to anyone on how to burn fat correctly and what mistakes should not be made while doing so.

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

Dropped 8kg. without sports, just adjusting the diet. And about the rule not to eat after six - nonsense, this is only suitable for those who go to bed at 8 pm, after "Good night, kids." With the modern rhythm of life, the rules are changing.

The hardest thing for me is to slowly chew and drink water. The hand always reaches for coffee or, at worst, for tea. Why is the simplest always so difficult?! Thanks for the weight loss recipes!

These diet recipes for weight loss for every day are perfect!

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

Diet meals are meals that contain a small amount of calories and help to maintain a figure.
Diet foods are very important for the human body. Even if you have a perfect 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 toxins, then you need to periodically clean it. And in this case, nothing will help you better than eating diet foods.
Many of us are sure that dietary dishes cannot be appetizing, tasty at all. However, this is absolutely not the case. Diet food may not be tasty, but very, very tasty. You just need to know how to cook such dishes correctly and what products to use. Don't believe? Then pay attention to this subcategory. After all, in this subcategory for you are collected the most interesting and useful recipes for dietary dishes.
So, for example, here you can find recipes on how to cook diet meals for weight loss, low-calorie diet meals in a slow cooker, as well as diet dishes from chicken, zucchini, cottage cheese, fish, meat, minced meat and other equally delicious low-calorie recipes. It is especially convenient that this category contains simple recipes for dietary dishes with photos. Such recipes are convenient in that 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 mouth-watering recipes, how easy and fast you can cook delicious diet meals for weight loss and start cooking. And be sure that with such recipes, cooking diet 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 cook a delicious and easy-to-cook 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 dough;
- sugar substitute;
- powdered milk.

21.02.2019

Diet cake for Easter

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

Ingredients:

210 grams of cottage cheese 2%;
- 3 tablespoons honey;
- 2 eggs;
- 2 tablespoons potato starch;
- 4 tablespoons 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 prepared a recipe for this amazing dish in a slow cooker.

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, carrot, onion, tomato paste, vinegar, lemon juice, salt, pepper, bay leaf

Recipe for fish lovers. We are preparing a delicious hot appetizer - pollock under a vegetable marinade. Simple, affordable, tasty and healthy for the whole family.

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

30.05.2018

Diet cabbage salad

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

Ordinary cabbage makes excellent salads - tasty and healthy. Such recipes are popular with those who are on a diet. We suggest you make a salad of cabbage and boiled chicken - it will be more interesting and tastier.

Ingredients:
- chicken ham or breast - 1 pc;
- cabbage - 1 head;
- mustard grains - 7 gr;
- little vegetable - 1 tablespoon;
- vinegar - 1 tbsp.

21.05.2018

Diet salad with chicken breast

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

For our thin 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 onion;
- 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 fast. You can prepare such a salad both for every day and for the festive table.

Ingredients:

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

14.05.2018

Scrub for the intestines from buckwheat and kefir

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

Buckwheat and kefir make an excellent breakfast, which, moreover, acts as a scrub for the intestines. So this recipe is from the category of "two in one": both tasty and healthy. Try it, you will love it!
Ingredients:
- 100 gr of buckwheat;
- 500 ml of fat-free kefir;
- 200 ml of boiling water;
- salt to taste;
- parsley or cranberries - for serving.

24.04.2018

Blueberry Lean Ice Cream

Ingredients: blueberries, sugar, water, lime

Very often I cook delicious berry ice cream for my homemade. Today I suggest you try a very tasty lean 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 pan

Ingredients: breast, onion, oil, garlic, tomato, pepper, salt, laurel

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

Ingredients:

- 1 kg. breasts,
- 2 onions,
- 3 tablespoons 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

Salad of fresh cabbage and carrots 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 making my favorite salad of fresh cabbage and carrots with vinegar.

Ingredients:

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

07.04.2018

Soufflé "Bird's milk"

Ingredients: proteins, sugar, gelatin, water

Try this very tasty bird's milk soufflé. I have described the recipe in detail for you, so you will not 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

In just 7 minutes you will spend preparing delicious dietary bread in the microwave. I use this Dukan recipe often.

Ingredients:

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

21.03.2018

Beet salad with apple

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

I suggest you cook 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 tablespoons 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, carrot, onion, vegetable, mushroom, sauce, mustard, salt, pepper, oil

If you want to treat your loved ones to a delicious dish, cook 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 tablespoons 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 on boring boiled breasts. There are many interesting dietary dishes that will help diversify the 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 will not make you feel hungry. With them, weight loss will be much easier, the diet will smoothly move from a test to a lifestyle.

Content:

General principles for preparing dietary dishes

Diet low-calorie meals for weight loss mainly consist of vegetables, dairy products, lean meat, poultry, and fish. For cooking, sparing methods of heat treatment are used: grilling, boiling, stewing, baking. A multicooker that combines several functions will be a good help on the farm. Baking bags, plain foil, various molds, non-stick pans will not be superfluous.

Basic principles:

Minimum fat. One spoonful 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 through the scales.
Minimum sugar. Sweets not only have a high calorie content, but also affect fluctuations in blood glucose levels, provoke severe and sudden hunger. As sweeteners in dietary dishes, it is better to use fresh and dried fruits, berries or natural sugar substitutes.
A minimum of wheat flour, starch. In the diet for weight loss, the presence of baking from whole grain, rye flour, bran, oatmeal is allowed. But it is better to cook other diet meals.

It is important to refuse purchased sauces. Even low-calorie mayonnaise contains a lot of fat, ketchups are filled with sugar and starch. And the flavor enhancers included in the composition awaken the feeling of hunger, reduce the benefits of dietary dishes. A person who follows the figure should unconditionally remove this from their diet.

Recipes for the first dietary dishes

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

In slimming dishes, it is undesirable to combine potatoes with cereals, pasta or legumes. If the soup is with vermicelli or beans, then it is better not to add a starchy tuber. In recipes for vegetable soup, borscht, potatoes can be safely used.

Onion soup with cabbage

Compound:
Onion - 6 pcs.
Cabbage - 800 g
Pepper - 2 pcs.
Celery stalks - 4 pcs.
Tomatoes - 2 pcs.
Greens, spices to taste

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

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
Fat-free kefir - 600 ml
Plain or mineral water - 400 ml
Lemon - 0.5 pcs.

Cooking:
Peel the eggs, cut into cubes, pour into a saucepan. Cut the chicken into pieces or cut into pieces too. It is advisable to remove the skin and fatty pieces. Chop all the vegetables and herbs, combine. Mix kefir and water, you can take mineral water with gas, add salt, pepper, squeeze lemon juice, stir. Add filling to the main products of a diet dish. Serve chilled, store in the refrigerator for up to a day.

Green borsch "Summer"

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

Cooking:
Rinse, cut into pieces chicken fillet, put in a saucepan, add 1.5 liters of water, bring to a boil. Remove the resulting foam, reduce the heat, boil the broth for 15 minutes. Peel onions and carrots, cut into cubes, pour into a saucepan. Add salt. Peel potatoes, cut into slices, add after boiling the first vegetables. Cook until potatoes are soft. Rinse the sorrel and dill, cut into pieces, pour into an almost ready soup. Taste for salt, add if necessary, season with pepper, laurel, bring to a boil, turn off. Cover the pan, insist a diet dish for 10 minutes. When serving, add chopped boiled egg to the plate.

Second course recipes

Dietary main courses are not prepared from potatoes, fatty meat, pasta from soft wheat varieties. Mostly they consist of vegetables, lean meats or poultry, legumes are welcome.

Chicken diet cutlets

Compound:
Fillet - 500 g
Egg - 1 pc.
Bulgarian pepper - 1 pc.
Carrot - 1 pc.
Onion - 1 pc.
Garlic - 2 cloves
Salt pepper

Cooking:
Remove the seeds from the pepper pods, cut the vegetable into cubes, pour into a bowl. Twist the garlic, onion, chicken fillet through a meat grinder. Add diced carrots and one raw egg. Season minced meat with spices, stir. Blind small round cutlets of 50-70 g, put in a baking dish, cook the dish in the oven for 25 minutes at 180 degrees. Or put on a double boiler tray, cook for 20-25 minutes after boiling water.

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

Cooking:
Pour a spoonful of oil into a large frying pan, into a cauldron or into a stewpan, so that it slightly lubricates the surface, put on the stove. Chop the onion, grate the carrot coarsely, fry lightly. Rinse the liver. If the product is beef, then cut into strips. If the liver is chicken, then just in pieces, as it turns out. Add to vegetables, fry for 1-2 minutes. Shred white cabbage. You can use a special grater or knife, lightly 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, add salt.

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

Ratatouille (oven recipe)

Compound:
Eggplant - 250 g
Zucchini (zucchini) - 250 g
Onion - 170 g
Olive oil - 10 g
Bulgarian pepper - 100 g
Tomatoes - 800 g
Parsley, spices, vinegar to taste

Cooking:
Cut the onion into cubes, pour into a pan with prescription oil. Fry lightly. Free the bell pepper from the seeds. Cut into cubes, add to the onion. Cut two tomatoes in half, grate the pulp, remove the skin. Add the tomato mass to the pan, cover and simmer the vegetables until the peppers are soft. Eggplant, zucchini and the remaining tomatoes cut into circles. Add spices to the vegetables in the pan, salt. If desired, squeeze the garlic, season with vinegar for piquancy. Put half in a baking dish, smooth the layer. Lay out the pieces of vegetables, alternating eggplant with tomatoes, zucchini, put on the edge. Top with the remaining vegetable mixture of bell pepper, smooth. Bake the dish for 35-40 minutes at 180°C.

Diet desserts

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

Important! Whatever the low-calorie fruit dessert, it is recommended to consume it in the morning or at least until 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.

Cooking:
Wash apples, it is advisable to choose dense fruits of the same size. Cut the stub from the back with a knife, making a funnel, but do not pierce through. Put in each apple 0.5 tsp. honey, sprinkle slices with ground cinnamon. If desired, you can make the holes larger, fill with cottage cheese or low-fat cream cheese. Put a piece of foil on the bottom of the mold, place the apples, 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

Cooking:
Put the washed berries in a blender bowl. If they are with pits, for example, cherries, then remove the pits. Blend until smooth puree. Add yogurt, honey, beat again. Put in the freezer for 40 minutes. Remove, stir quickly, put into ice cream molds, freeze.

Curd dessert with banana

Compound:
Curd - 300 g
Banana - 2 pcs.
Lemon juice - 10 ml
Milk - 100 ml
Gelatin - 8 g

Cooking:
Combine milk with gelatin, stir. Leave to swell, the time is indicated on the package. There is instant gelatin, it is enough for it 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 the pieces, sprinkle with lemon juice so that the fruit does not darken. Mash well with a fork or beat with a blender. Combine with cottage cheese, mix thoroughly. Melt gelatin in milk to a liquid state, you can do this in a microwave oven or in a water bath. Combine with cottage cheese, beat well for splendor, spread the mass 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 undeniably healthy, but it is better to combine them with protein foods. This is the only way they will saturate, will not stretch the stomach and will completely replace full meals for lunch or dinner. The best supplement options are 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

Cooking:
Spread the washed lettuce leaves on a flat plate. Cut chicken or turkey fillet, put on top. Add cherry tomatoes and quail eggs, cut into quarters, arrange nicely. For the sauce, grind the mustard with lemon juice, chopped garlic and yolk, dilute it all with natural yogurt, salt to taste. Fill with a diet salad, serve immediately.

Salad recipe "Lady"

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

Cooking:
Cut the boiled fillet, cucumbers and greens, pour into a bowl. Add green peas, salt, season with sour cream. Can be replaced with natural yogurt, stir.

Salad "Cipollino" (simple recipe)

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

Cooking:
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 competent weight loss. But you don't always want to use it. The way out is low-calorie, tasty and fat-burning drinks. Usually they are prepared with the addition of citrus fruits, herbs, different 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

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

Ginger green tea

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

Cooking:
You can brew ginger tea in a thermos, a French press (which is for coffee) or just in a jar. Grate ginger, cut off two slices of lemon with peel, put in a used container, pour boiling water over it. Cover, leave for 5 minutes. Add green tea leaves, stir. Leave for another 20-30 minutes. Green tea should not be brewed with boiling water, it destroys nutrients and gives bitterness. Drink 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.
Pinch of red pepper

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

By the way! Not always in purchased bags of cinnamon. Often, the manufacturer is cunning and uses a cheaper analogue - cassia. It is not harmful, it also gives a pleasant aroma, but it does not have a lot of useful properties and a fat-burning effect, like natural cinnamon bark.

Video: Fat Burning Smoothie

Dietary sauces for different dishes

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

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

tomato sauce recipe

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

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

Low-calorie pesto sauce for any dishes

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

Cooking:
The amount of oil has been reduced in the Pesto Diet Sauce. Therefore, it is important to carefully chop the juicy basil greens and garlic. Put it all in a blender bowl, beat until a homogeneous slurry is obtained. Add parmesan, butter and pine nuts. Shake for 10-15 seconds. Serve "Pesto" with dietary dishes from cereals, meat, poultry, fish.

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

Diet Dishes

In the view of many losing weight, healthy dishes are always tasteless and do not bring any pleasure. This is one of the reasons for disruptions, but such a view is fundamentally wrong. The diet menu is limited to a certain level of calories, but you can cook dishes for it 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.

It is difficult to create a diet menu on your own, but knowing a few rules and having a number of recipes in stock, this is quite doable. Low-calorie meals must meet the following requirements:

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

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

First. This includes soups. Various vegetarian options are useful, where some potatoes and cereals, borscht, cabbage soup, beetroot, okroshka, flounder fish soup, salmon, perch, pink salmon or other fish are added. It is recommended to eat soup 2-3 times a week for 250-300 g. It can be based on fish, meat or lean vegetable broth.
Flour products. Rye bread, from wholemeal flour, protein-wheat, protein-bran bread are suitable for the diet.
Desserts. Instead of the usual sweets, it is better to use dried fruits in the form of raisins, prunes, dried apricots. In a small amount, nuts are useful: almonds, peanuts, walnuts.
Third meals. These include fruits including bananas, apples, pears, kiwis and citrus fruits. This also includes drinks. Dietary are black coffee with milk, unsweetened berry, fruit and vegetable juices, herbal decoctions.
Second courses. One of the most popular groups. It includes meals:

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

Diet recipes for weight loss

From the described list of products, you can make a variety of delicious diet recipes for weight loss. In terms of originality and appetizing, they are in no way inferior to the "harmful" menu. Many losing weight note that when switching to proper nutrition, even the sense of taste changes. A person begins to feel food in a different way. In addition, the feeling of usefulness and necessity of certain products comes first. Simple diet recipes will help you dispel the myth about the monotony of proper nutrition.

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

Stuffed cabbage is 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 meatballs. For lazy cabbage rolls, there are no clear proportions. The main condition is that there should be as much rice with minced meat as cabbage. In the dietary version of cabbage rolls, chicken breast or turkey is used as meat.

Ingredients:

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

Cooking method:

Finely chop clean dry cabbage, knead with your hands.
Twist the meat together with the onion through a meat grinder.
Season with spices to your taste, add grated carrots.
Mix everything, form small cutlets of arbitrary shape.
Take a baking dish, grease with oil.
Put the cabbage rolls on the bottom.
Peel tomatoes, grate, dilute with water.
Pour the stuffed cabbage with the resulting sauce.
Cook at 180 degrees in the oven. Bake for 40 minutes.

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

The name of this salad is directly related to the function it performs. It is like a "brush" cleanses the body of toxins and toxins. This is one of the criteria for successful weight loss. In addition, such a salad improves intestinal motility, saturates with vitamins. For salad dressing, natural yogurt or sour cream, olive oil and even honey are used. The main thing is not to salt the snack or use a very small pinch. In the classic version, the salad consists of a brush, cabbage, carrots. Other recipes use apples, oatmeal, radishes, cucumbers, and other foods.

Ingredients:

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

Cooking method:

Rinse cabbage leaves, dry. Then finely chop, knead with your hands. Let stand to extract juice.
Peel carrots and beets. After washing, grate or chop them into strips.
Put beets and carrots on the bottom of the salad bowl. Squeeze out excess liquid from cabbage.
Fill with oil, mix.

Salad with squid

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

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

Ingredients:

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

Cooking method:

Clean the carcass, boil it for 4 minutes. Then let it cool down, after which you can cut it into strips.
Chop the tomatoes into slices of any size.
Repeat the same with proteins.
Mix ingredients.
Finely chop the garlic with greens, send to a salad bowl.
Season with salt and pepper, oil, mix.

Diet okroshka

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

Okroshka is a traditional Russian dish. 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 pan. Sometimes they add regular sausage. In the dietary version, only low-calorie foods are used. If meat is added, then it is chicken or turkey. The dressing can be left in the form of kvass, but there is a more original version using kefir.

Ingredients:

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

Cooking method:

Rinse the greens with vegetables, place them on a paper towel to drain the water.
Cut parsley coarsely, dill - a little smaller.
Chop the radish and cucumber into smaller pieces.
Put all the ingredients in a salad bowl, pour kefir.

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

Snacks are also dietary. Like apple sandwiches. In fact, these are sandwiches consisting of one or more slices of bread with a filling. As the latter, different products are used. According to the classic recipe, the filling is meat. An apple can be added to a diet sandwich. Due to it, the sandwich will turn out sweet, but remain low in calories.

Ingredients:

a tablespoon of honey - 2 pcs.;
apple - 1 pc.;
bread for sandwiches - 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 the apples and the middle.
Cut the fruit into thin circles, sprinkle with lemon juice.
Cheese cut into slices.
Grease the bread with honey, place slices of apples on it.
Next, add the onion rings.
Lay the last layer of cheese and thyme leaves.
Put the sandwiches on the multibaker's panel.
Top with second slices.
Cover with a lid and cook for 5-6 minutes until browned.

carrot meatballs

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

Meatballs are meatballs, which, according to the classic recipe, are stewed in a sauce of tomato paste or cream. Although they can be baked or steamed. For diet meatballs, tender turkey or chicken meat is used. An addition to it is carrots. It makes the meat more juicy, does not allow it to dry out. There are better meatballs without any garnish. It is only allowed to add a light salad to them.

Ingredients:

a pinch of salt and pepper - 1 pc.;
chicken breast in the form of a fillet - 600 g;
carrots - 1 root crop;
onion head - 1 pc.

Cooking method:

Wash the brisket and pat dry.
Peel carrots and onions, pass through a meat grinder along with chicken pulp.
Season the minced meat with salt and pepper.
Make small balls by moistening your hands with water.
Put the meatballs on the bottom of the pan, pour boiling water on top to half.
Simmer over low heat for about 30-35 minutes.
When serving, you can add low-fat sour cream, natural yogurt.

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

Diet dinners for weight loss are mainly represented by soups. An example is 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 the normalization of the functioning of internal organs, but it is not recommended for those who suffer from flatulence. Classic pea soup is not quite suitable for weight loss, because it is cooked on the basis of fatty beef. In the dietary version, you can do without meat at all.

Ingredients:

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

Cooking method:

Pour peas with cool water in the evening.
In the morning, boil the broth of celery, carrots and water.
Next, add peas to it, cook until soft.
Chop onions and carrots, put 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 cottage cheese in a slow cooker

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

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

Ingredients:

pepper, salt, Provence herbs - to your liking;
tomatoes - 3-4 pcs.;
chicken breast - 4 pcs.;
cottage cheese - 100 g.

Cooking method:

Combine curd cheese with herbs, salt and pepper, mix.
Rinse the fillet, dry. Next, beat the meat, salt and pepper on both sides.
Rinse the tomatoes, cut into thin circles.
Spread chicken breasts with curd cheese, wrap them with a roll.
Place the meat on the bottom of the multicooker bowl, put the slices of tomatoes 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 / for dinner / for weight loss.
Cuisine: author's.
Difficulty: medium.

This diet recipe for weight loss belongs to the category of snacks. Cottage cheese rolls are also suitable for a festive table, if there are those who are losing weight among the guests. The basis of the appetizer is pita bread. It is thin as paper, so it is easy to wrap any crushed ingredients in it. When cottage cheese is added, the appetizer turns cold. It is best to keep it in the refrigerator until serving. To give the cottage cheese an unusual flavor, you can add garlic and herbs. Parsley, dill, basil, cilantro are suitable as the latter.

Ingredients:

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

Cooking method:

Take a deep glass bowl. Grind cottage cheese into it through a small iron strainer. You can just mash with a fork.
Add sour cream, mix well.
Peel the heads of garlic, finely chop or grate.
Add to curd, stir. Season with spices.
Next, you can enter finely chopped greens. Mix again.
Spread the pita bread on a flat surface. With a spoon, evenly spread it with the curd mass.
Wrap pita roll. Then wrap with cling film, send for an hour in the refrigerator.
After the specified time, take out the roll, cut into slices.

cucumber cocktail

Time: 10 minutes.
Servings: 1 person.
Calorie content of the dish: 75 kcal.
Purpose: for a snack / for weight loss.
Cuisine: author's.
Difficulty: medium.

For breakfast or a light snack, a diet cocktail is perfect. According to this recipe, kefir becomes its basis. It is useful to drink such a drink even immediately after a meal, as it helps to speed up metabolism. You can simply add various spices to kefir, for example, red pepper, ginger. This version of the drink is optimal for drinking 1 hour before meals. The main condition for creating a dietary cocktail is the low fat content of kefir. Even better if it is completely fat free. A kefir cocktail can be drunk even at night, if hunger is severe.

Ingredients:

cucumber - 100 g;
fat-free kefir - 200 ml.

Cooking method:

Rinse vegetables, dry, cut into slices.
Place in a blender bowl, grind until smooth.
Next, pour in the same kefir. Beat for a couple more minutes until smooth.
For spice, 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 wants to lose weight. However, getting rid of extra pounds is not the solution to the problem. The main task is not to harm 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, conditions must be created. This means that the amount of calories consumed should not exceed the amount consumed by the body during its activity. Not receiving energy from the outside, he will begin to "search" for it inside. And in this case, the internal reserves of fat will begin to be consumed as a "fuel", providing a person with the possibility of 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 the nutritional value of products. Do not be afraid of carbohydrates and completely abandon fats, with a smart approach, they will not spoil the figure. Proper food for weight loss is the key to health.

A universal solution - food for a couple!

Food is enriched with many additional calories in the process of its heat treatment. Those who want to lose weight should give up fried foods, especially in cases where sunflower oil, margarine and other vegetable or animal fats are used.

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

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

The Great Benefits of Plain Water

Not only food for weight loss matters, maintaining a constant water balance is also extremely important. Water before meals for weight loss is one of the easiest and most affordable options. It is enough to drink 1 or 2 glasses every time half an hour before meals. For the whole day you should get about 2-3 liters of water. Having such a useful 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, false hunger will leave you.

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

Know your portion

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

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

Of course, the ideal option would be to regularly weigh each dish or a single product. But it's quite tedious, and for sure, no one wants 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.

Dishes from vegetables: volume 2 fists.
Fruit - 1 fist.
A serving of meat is visually equal to the palm.
Cereal and flour products with a volume of 1 fist.
Portioned slice of bread - a box for a CD.
Nuts - golf ball

Losing weight can be delicious!

Absolutely everyone wants food for weight loss to be not only healthy for the figure, but also tasty. The process of losing weight should not be a torment, you should not force yourself to eat foods that you do not like at all. By doing this, you will provide yourself with a bad mood, and the risk of breaking loose and tasting something harmful to the figure will increase significantly, for which you will then scold yourself very much.

Delicious food for weight loss is a reality. For example, fish of the Salmon family have excellent taste qualities. It can be steamed, baked in the oven or grilled, or served as part of 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 dietary dishes, especially cold soups.

For those who cannot live without sweets, there is a great alternative. Marshmallows, marmalade and fruit jelly - that's what is delicious and will not affect the figure. Of course, you should remember about small portions in this case!

The basis of the diet is protein food

Everyone knows that the nutritional value of any product is proteins, fats and carbohydrates. In order to build muscle mass, dry the body and prevent the formation of fatty deposits, you should eat as much protein as possible. Protein food for weight loss should be the basis of the 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 white, etc.

There are also various ones with fruit fillings. They are commercially available and are convenient in that they make it possible to get a serving of proteins without spending time 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 follow 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 mainly of protein dishes.

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

Also, a typical mistake of people in the pursuit of an ideal body is starvation. Do not stress your body, it is enough to reduce the amount of food consumed. But within reason! Undernourished, we get a whole "bouquet" of problems:

inhibition of metabolism;
the risk of gaining extra pounds after stopping fasting;
deterioration of the digestive system;
lack of vitamins - deterioration of hair, nails, etc.;
difficulty with mental activity.

Harm of bulimia

One of the most unusual ways to deal with excess weight is vomiting. Such a process as vomiting after eating for weight loss causes numerous controversies. It can subsequently lead to disruption of the normal functioning of the digestive system and to such a serious disease as bulimia, which can be extremely difficult to cure.

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

The value of breakfast

All those who want to safely lose weight and consolidate the result for many years should follow some simple rules. The first thing to remember is a full breakfast.

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

it helps to speed up the metabolism;
foods eaten in the morning do not form unwanted deposits, because 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;
improves brain activity.

Healthy Breakfast Examples

However breakfast must be right! Eating sweets and baked goods, which are simple carbohydrates, should not be expected to benefit the body.

What kind of breakfast would be good? Below are some of its variations.

Classic oatmeal. It takes very little time to prepare it: a portion of the cereal needs to be brewed with boiling water and after a couple of minutes the oatmeal is ready! You can also add fruit. It turns out tasty and nutritious.
Bread with fruit, cottage cheese or low-fat fish.
Cereal flakes with milk. Additionally, you can add some nuts, dried apricots, raisins or fruits.
Chicken breast (without skin) in lavash. You can also put some hard cheese there.
Omelet made from egg whites with vegetables.

What should dinner be like?

Breakfast is nutritious and healthy. During the day - mostly protein foods, in small portions. The question remains: what to eat for dinner? The last meal must be taken seriously.

It is desirable that dinner time falls at 18:00. Otherwise, the food eaten may not be digested and will be reflected in the figure in the form of body fat. It is worth giving preference to vegetables, cottage cheese and other dairy products. The following dishes are also ideal:

light soups with water or chicken broth;
vegetable salads;
self-made yogurt with the addition of a minimum amount of sugar;
baked fish with vegetable garnish;
100-150 g cooked without added fat.

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