What to cook quickly and without calories. Low Calorie Weight Loss Meals by Calorie: Cooking and Losing Weight Tastefully

Hello my dear readers!

Oh God! - everyone exclaims, seeing the wrong numbers on the scales 😉 Extra centimeters at the waist do not adorn anyone. But don't panic and get depressed. And you need to adjust your diet. From now on, low-calorie meals should be on your table. Is it difficult to prepare them? Not at all. Now I’ll tell you everything.

Calorie content is the amount of energy that you get by eating a particular food. Each has its own consumption rate. If you exceed it, then the extra energy will turn into extra pounds. And we don't need it at all!

If you want to lose weight, then the number of calories in meals will have to be reduced. But it is not only during the diet period that it is important to keep track of. If you began to lead a more active lifestyle, go in for sports, then you must monitor your diet. After all, the body needs strength, you cannot force it to starve. Otherwise, except for fatigue and bad mood, you will not see anything.

When losing weight, do not forget that the composition of the products is also important. The main constituents are proteins, fats and carbohydrates. Eat less fatty foods. 1 gram of fat is a whopping 9 kcal. And 1 gram of carbohydrates or proteins - 4 kcal. Do you feel the difference?

Low-calorie foods

What to eat to lose weight, or at least not to gain extra pounds? The first thing that comes to mind is vegetables. Cucumbers, cabbage and similar super-low-calorie foods. I wrote about such products in the article about. Be sure to read!

But you won't be full of vegetables. We add fruits to our menu. Sweet ones like melon or watermelon make great desserts without harming your figure.

But for a normal life, carbohydrates and protein are needed. Without carbohydrates, a person loses strength. And proteins are needed to maintain muscle mass. Where to get them from?

The best source of complex carbohydrates will be porridge. Especially . It perfectly nourishes and has a beneficial effect on digestion. This is my favorite breakfast in the morning. And if you add nuts, dates, raisins or fresh berries there, then you can't tear me by the ears 🙂 You should also include rye bread and crispbread. It is especially good if they contain.

Mushrooms are an almost ideal substitute for meat. This low-calorie food is rich in protein. But you should not completely replace animal protein with vegetable protein. It is better to include in your diet low-calorie fish and low-fat meat products. Below is a list of those.

Low-calorie meat products:

• kidneys;
• heart;
• veal (lean);
• hen;
• rabbit;
• lean beef;
• Turkey.

• flounder;
• carp;
• crucian carp;
• smelt;
• river perch;
• burbot;
• zander;
• Pike;
• pollock.

Low Calorie Seafood:

• squid;
• crabs;
• shrimps.

Don't forget about dairy products. Low-fat kefir and yogurt are good for digestion and are rich in protein. And if you really want something sweet, you can afford marmalade and marshmallow. A couple of nibbles won't hurt your waistline, and nutritionists even recommend using these treats instead of sugar.

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In my opinion, this is just a godsend. The name itself is interesting. In this book, many of the myths about weight loss are dispelled like smoke.

What is the best way to cook?

Let's not forget that food preparation plays an important role. You can often easily shed those extra two pounds by stopping eating fried foods. What is the best way to cook?

Most fruits and vegetables are ideal raw. For a change, you can prepare salads by seasoning them with olive oil or lemon juice. You can also add low fat yogurt or yogurt. I have long since replaced mayonnaise with curdled milk 2.5% fat - it turns out very tasty.

Vegetables that are not edible raw are best steamed. This way they will retain their appetizing appearance, as well as fiber and vitamins. You can steam both fish and meat. Add fresh herbs and spices to them. I get a very tender chicken breast in mustard sauce with herbs in foil. Steam for 30 minutes and you're done. See the recipe below.

Boiling is not the healthiest way to cook. For example, in boiled carrots, vitamin C is almost completely absent. It is boiled into broth.

If you really need to boil vegetables, throw them into boiling water. This will shorten the cooking time and save at least something useful.

You can also stew vegetables and meat. Slow cooking over low heat will not spoil the food. But I do not recommend stewing fish. She does not tolerate long cooking. For my taste, it should be baked in foil in the oven or steamed in a slow cooker. So it retains all the beneficial properties and does not lose its taste.

Low Calorie Recipes

Fruit and vegetable chips

These natural chips are great for snacks. Apples, core and cut into thin slices 1-2 mm. Sprinkle with ground cinnamon and place on a baking sheet lined with parchment paper. Turn on the oven at 120 - 140 degrees. Cook for about 35-45 minutes or watch for yourself when done.

These chips can be made from pears, peaches, plums. And if you want variety, then make chips from vegetables - courgettes, carrots or tomatoes. To preserve more healthy vitamins, I recommend preparing such chips in a dehydrator.

They turned on for a certain time, chose the desired temperature. Have a fresh, healthy snack in the morning.

Zucchini rolls

And this is a recipe from Gordon Ramsay. The output is 49 kcal per 100 grams. Cut 4 small zucchini in half and use a vegetable knife to cut into 24 long strips. Now marinate the zucchini in oil and balsamic vinegar.

Enough for 3-4 tablespoons of both. Take a large bowl and drizzle a little olive oil and balsamic vinegar on the bottom. And crosswise lay the plates in layers and drip oil and vinegar a little bit at a time. We send the plate to the refrigerator for 30 minutes.

Meanwhile, grind 250 g of fresh cottage cheese (5%), 1 bunch of basil, 50 g of pine nuts and half lemon juice in a blender. You should get a smooth paste. Place 1 tsp. curd mixture onto one end of the zucchini strip and roll up. Make the rest of the rolls in the same way. Place them upright on a plate and sprinkle with black pepper. Drizzle some oil and balsamic vinegar.

Vitamin salad

This is the easiest salad to make in 5 minutes. The output is 85 kcal per 100 grams. Take white cabbage, apple, and carrot. I do this very often. Chop the cabbage finely, put in a bowl, sprinkle with salt and remember with your hands. This will juice and soften. On a grater, quickly three apples and carrots. Add to cabbage, add cold-pressed oil and salt to taste.

Mix well. That's it, the salad is ready for 5 minutes. Enjoy! 🙂

Chicken breast in foil

Rinse the breast, dry the remaining water with a paper towel. Make 3 cross cuts on each side. Take 3 tablespoons of mustard and spread over the breast, especially in the incisions. You can add salt and pepper if you want, but I don't. It turns out and is so delicious. Wrap the meat in foil and place in a double boiler.

You can also cook in a multicooker on a special tray. Set the time to 30-35 minutes. Meanwhile, boil the cauliflower in salted water. Once the meat is cooked, cut in portions and place on bowls along with the chopped cauliflower.

A full dinner or lunch is ready. Bon Appetit.

Homemade muesli

You don't need to add extra sugar to this dish. I bet you'll love it! You will need 150 ml of kefir or natural yogurt without sugar, 2 tablespoons of oatmeal, a little raisins and nuts. Here you can add fresh fruits - apples, pears, bananas or berries. Anything you like. Pour oatmeal with raisins and nuts into a glass. And fill it with kefir on top.

Stir with a spoon and let it brew for 10-15 minutes until the oatmeal swells. You can cook it in advance by putting it in the refrigerator. And in the morning take to work as a snack. By the way, it is still very good to take with you as a snack. slimming cocktails... They can be diluted with milk or even kefir.

Squid salad

This salad contains a lot of healthy proteins. Enough 3 pieces. squid, 1 boiled egg, 1 large cucumber, Chinese cabbage, greens. Pre-clean squid from the entrails, rinse. As the water in the saucepan starts to boil, add 1 teaspoon of salt to it. Dip the squid gently in boiling water. Timed 3 minutes and remove. While they are cooling, chop up the Chinese cabbage, salt and slightly remember it with your hands in a salad bowl.

Add chopped egg, cucumber, herbs to it. Cut the cooled squid into rings. Season the salad with cold-pressed oil or yogurt.

Bright casserole

Take 2-3 medium zucchini (or squash), 3 tomatoes, 3 potatoes. Take an ovenproof dish or brush the surface with butter. Cut the vegetables into circles and arrange them in a circle, alternating between them. You should get a circle like this.

Spread the crushed garlic between the slices of vegetables. 3-4 slices are enough. Drizzle with olive oil. On top, put onions slightly stewed in a pan and chopped fresh herbs. Season to taste with salt and ground pepper.

Cover the dish with a lid or foil on top. Bake in a preheated 220 degrees oven for about 45 minutes. Remove the foil for the last 20 minutes. Remove from oven and let sit before serving. Yes, if you have a piece of hard cheese, sprinkle it on the vegetables when you turn off the oven. Let the dish sit for another 5 minutes to melt the cheese.

You can add any fresh vegetables to this dish, whatever you have at hand. Eggplant and peppers are good in this recipe too.

Green smoothie

Take a few sprigs of dill, 1 cucumber and a green apple, 2 tablespoons of lemon juice, 5-10 peeled pistachios, 150 ml of water. Add a teaspoon of grated ginger and some honey if desired. We put all the ingredients in the blender, press the button. Add water. The low calorie smoothie is ready!

Perhaps that's all for today. I will probably supplement this article with recipes 🙂

Say "No!" tasteless food, hungry diets and monotonous food! We present recipes for diet breakfasts, lunches and dinners, from which salivation flows and you want to cook them immediately!

Food is indispensable for any person on earth, because everything necessary to maintain the health and development of the body is "extracted" from it. The trends of the XXI century have led to the fact that food products have become a cult: a huge number of shops, cafes, restaurants, stalls with "snacks" attracts millions of people. However, almost all of these food outlets sell foods that are harmful to the body, the consumption of which leads to obesity, metabolic disorders and other health problems.

How to eat right, and also what to eat to lose weight? The answer is simple: you need to turn to dietary cuisine. Hundreds of people will immediately say that such food is monotonous and has no taste, but this opinion is wrong. Chefs from all over the world have developed millions of delicious dietary weight loss recipes to suit the needs of women, men and children alike.

Many people take diet food as part of their treatment after an illness, but this is not the case. Eating a healthy diet is a great way to tidy up your body, shed extra pounds, and improve your health.

Every day, in order to stay in good shape, a person must consume more than 70 different substances: proteins, fats, carbohydrates, trace elements, minerals, vitamins.

Animal proteins cannot be replaced with vegetable proteins. Substances found in meat and fish allow our body to produce the energy necessary for normal functioning. Animal proteins must be present in the diet of children and adolescents.

Traditionally, Russian cuisine contains a large amount of meat, potatoes, bread, flour products, as well as sweets. Such nutrition is familiar to us, but it harms not only our body, but also the figure.

What to eat right

There are many theories about what to eat. All of them are based on judgments about the nutrition of our ancestors. The opinion of the people divided them into those who believe that before people ate only vegetarian products, and the adherents of meat food - meat eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.

Diet cuisine - a balanced and moderate complex of food products to maintain the health and beauty of the human body. Nutritionists make up a diet program based on the following factors:

• age;
• intensity of life;
• place of residence.

A diet formulated for children is not suitable for an adult.

Drawing up a diet for weight loss

The principles behind the weight loss diet are:

1. Calorie balance. An important factor when drawing up a program for weight loss, because in order to remove extra pounds, it is necessary to create a protein deficiency in the body. During assimilation, protein breaks down into amino acids, which the human body processes into energy, that is, the absence of this element will force the body to break down fatty tissues and take energy from them. Also, during the preparation of a dietary food, you need to adhere to the system: how many calories you consumed, so much you burned. An active lifestyle allows you to control the constant "destruction" of fat, and dietary nutrition contributes to more effective weight loss.
2. Diversity. You should always eat a balanced diet. Man is omnivorous, and for a normal life he needs a full and high-quality diet. Don't get hung up on vegetarianism, meat-eating, or frutorianism.
3. NO overeating! The first step to losing weight is to train your body to consume small portions of food. According to the rules of dietetics, one serving does not exceed 200-350 g for main meals, and for snacks - 50-150 g.

By adhering to the basic principles of building a diet, you can create a convenient meal schedule for yourself, which will subsequently allow you to gain a good figure and good health.

Calorie-counting meals

When developing a dietary regimen, you should remember about calories. Calories are essential for the human body. They help the functioning of respiration, pumping blood through the vessels, the work of organs, and so on.

To determine the calorie content of foods, you need to know the following values:

• there are 4 calories in one gram of protein;
• one gram of fat contains 9 calories;
• in one gram of carbohydrates - 4 calories;
• one gram of alcohol has 7 calories.

Although alcoholic beverages contain calories, they are not nutrients.

To choose a dietary menu for yourself, you must first determine the number of calories you need for your body. Calculating them is simple: there is one calorie per hour per kilogram of weight. That is, for a person aged 20 to 40 years, it takes from 1200 to 1500 kcal per day. Of course, the rate of fat burning is different for everyone, it depends on the amount of physical activity, stress and activity of life.

Foods to forget about

In their desire to lose weight, some people starve themselves. This is absolutely impossible to do. Having developed a menu for a week with counted calories, you will eat right without harming your body and acquiring an ideal figure.

To achieve the desired weight indicators, you will have to forget about the existence of some "harmful to the figure" products:

• bakery products;
• sweet;
• pork, goose and duck meat, bacon, lamb;
• vegetable and butter, margarine;
• fatty dairy and fermented milk products;
• potato;
• purchased juices, soft drinks, cocktails, cocoa;
• alcoholic drinks;
• conservation;
• semi-finished products, smoked and boiled sausages;
• dried fruits;
• caviar;
• nuts.

Such products will not harm your body, but you will not be able to tidy up your body with them either.

Vegetarian recipes

Vegetarianism is a diet in which a person completely or partially refuses to consume animal products. The advocates and opponents of the plant-based diet are numerous, and they are unlikely to ever come to a general consensus. In any case, today there are more and more adherents of vegetarianism, as well as the number of delicious and interesting recipes that use only herbal ingredients. For example:

Sweet pumpkin puree. Caloric content 167 kcal per 100 g.

A dietary dessert for three servings will require: 250 g of pumpkin, 50 g of ground walnuts, 125 g of plum jam, sugar and cinnamon to taste.

The dish is prepared very simply. The pumpkin is cut into cubes, baked in the oven at 180 degrees. After cooking, the pumpkin is crushed in mashed potatoes, cinnamon and sugar are added to it. Half the pumpkin mass is laid out in a deep dish, the next layer is added jam. Further, the remaining puree is evenly distributed over the surface. The dish is sent to the refrigerator for 10-12 hours. Sprinkle with nuts before serving.

Onion soup. Caloric content is 32 kcal per 100 g.

To prepare three servings of low-calorie soup, you need the following ingredients: three medium onions, half a head of white cabbage, one carrot, one and a half tomatoes, spices and herbs to taste.

Cooking the soup is that all the vegetables are finely chopped first. The ingredients are placed in water and put on fire. To make the broth more golden, you can fry the onions a little in olive oil. Onions are also sent to vegetables. The soup should boil for about ten minutes. As time passes, we reduce the heat, and cover the pan with a lid. Vegetables are simmering on low heat for another 30-40 minutes.

Avoiding animal products can lead to a lack of vitamins and minerals in the body. When composing your diet, you must definitely include foods high in iron, iodine, calcium and vitamins D and B12.

Diet recipes for losing weight at home

In any case, in order to eat properly, you will have to cook at home, since in catering places you will not be able to control the amount of oil and spices added to your dish.

Nutritionists advise to exclude the use of salt and spices for dishes as much as possible, as they irritate the stomach, causing hunger.

When preparing and eating according to the dietary menu, the following recommendations should be taken into account:

1. You need to eat slowly and calmly. Thorough chewing of food ensures that all the necessary elements are completely absorbed.
2. The dish should look attractive and taste good.
3. Dilute the diet constantly with various vegetables and fruits.
4. Dairy products are eaten separately from main meals.
5. Cook only one time.
6. You can't eat anything three hours before bedtime.
7. Fruits and vegetables are consumed separately.
8. From the table you need to get up with a slight feeling of hunger.

Remember that all products used in cooking must be fresh and clean.

Essential foods for the diet

To prepare meals for weight loss, it is worth remembering a few foods that will help you fight extra pounds:

• Boiled eggs. The usual hard-boiled chicken egg and eaten for breakfast will saturate the body with the necessary amount of protein for a fruitful day.
• Sauerkraut. Familiar to many from childhood, cabbage normalizes the intestinal microflora, contributing to proper digestion.
• Low-calorie yogurt. The dairy product will not only help you satisfy your hunger during snacks at work, but also makes an excellent dressing for salads.
• Barley. These grains contain a large amount of fiber, which is so necessary for losing weight. It helps to improve metabolism and also creates a feeling of fullness.
• Legumes. The large amount of antioxidants contained in beans will energize the body for new achievements.
• Flax-seed. Ground flaxseed will help you quickly lose 2-3 kilograms in a week. The fiber-rich product is added in small portions to cereals or yoghurts.
• Celery. A wonderful vegetable that everyone who is losing weight has heard about. Celery rejuvenates the cells of the body, helps to normalize digestion, and contains many useful vitamins, minerals and a minimum of calories.
• Chicken fillet. The most popular lean protein is the best dietary food.
• Avocado. A healthy fruit that will fill the body with fats, minerals and vitamins, but you should not abuse it. The norm of avocado per day is 1-2 slices.
• Spinach. One serving of this green plant contains 5 types of vitamins, fiber, magnesium and folic acid.

Adhering to the principles of dietary nutrition and counting calories, you will be able to remove those extra pounds in a month.

Homemade Calorie Counted Recipes

Of course, the dietary regimen can be followed by cooking only at home, but not every family member wants to go on a diet. In this case, various tricks are used, because ordinary dishes can be imperceptibly replaced with low-calorie ones. Example recipes for homemade cutlets with counted calories:

Chicken cutlets in a double boiler. Caloric content 145 kcal per 100 g.

To prepare seven servings, you need the following products: 1 kg of minced meat, 2 pcs. onions, 1 pc. celery, 150 g hard cheese, 2 tbsp. mayonnaise sauce, 2 chicken eggs, spices to taste, water for a double boiler 150 ml.

Finely grated onion, celery stalk, cheese are added to the minced chicken. All ingredients are mixed, eggs and spices are added there. Small cutlets are formed from the finished mass and laid out in a double boiler. The dish is ready in 25-30 minutes.

Pollock fish cakes. Caloric content 180 kcal per 100 g.

To make five servings of cutlets, you will need the following ingredients: 700 g of pollock fillet, 150 g of toast bread without a crust, one chicken egg, 5 tbsp. premium flour, 70 g of vegetable oil, a pinch of potato starch, spices and herbs to taste.

Fillet is passed through a meat grinder along with onions and bread soaked in water. Then the egg and spices are added. Cutlets of a small shape are molded from the resulting minced meat and laid out in a hot pan. Cutlets are fried in oil for 5-8 minutes.

You can reduce the calorie content of the dish by replacing the bread with pumpkin or zucchini.

Homemade, low-calorie diet meals can help you control the nutrition of everyone in your household.

Recipes for every day

If you have made the decision to switch to a dietary diet, it is best to immediately develop a complete menu for the week. This approach will help save time searching for the right recipes, and you can also immediately purchase the products you need for cooking in the store.

Calorie menu for the week

A diet based on calories is difficult to follow, but it can effectively shed those extra pounds. An example of a diet for a week:

Monday 500 calories

• Morning: two chicken squirrels, half a grapefruit
• Lunch: 200 g fresh vegetables
• Day: 150 g boiled chicken fillet, 150 g vegetables
• Afternoon snack: 250 ml fresh juice
• Evening: 200 g of vegetable salad with chicken

800 calories on Tuesday

• Morning: 100 g low-calorie curd, green tea
• Lunch: local fruit
• Day: 250g stewed vegetables with chicken fillet
• Evening: a glass of low-calorie fermented milk drink, 100 g of steamed beef, bell pepper

Wednesday 500 calories

• Morning: local fruit salad with yoghurt dressing, protein omelet
• Day: 250-300 g of boiled chicken with red or brown rice
• Evening: a glass of low-calorie kefir, 150 g of beet salad, 100 g of steamed fish

Thursday 1000 calories

• Morning: 120 g of cottage cheese, tomato, tea without sugar
• Lunch: a glass of low-calorie fermented milk drink
• Day: 80 g buckwheat, 60 g boiled chicken fillet, 100 g fresh vegetables
• Evening: a slice of cereal bread, 50 g of steamed chicken, tomato, half a grapefruit, green tea

Friday 800 calories

• Morning: 150 g oatmeal, 70 g berries, coffee drink
• Lunch: 100 g carrot salad
• Day: 80 g buckwheat, steamed fish cutlet (50 g), 100 g vegetables, natural juice
• Afternoon snack: fruit
• Evening: 150 g of boiled beef, 70 g of fresh vegetables

Saturday 1200 calories

• Morning: oven baked protein omelet, tea or coffee
• Lunch: 100 g cabbage salad
• Day: 200 ml of vegetable soup, 100 g of boiled chicken fillet, 70 g of fresh vegetables
• Afternoon snack: fruit, 50 g of hard cheese
• Evening: 200 g of baked fish with vegetables

Sunday 1000 calories

• Morning: boiled egg, 100 g of fresh vegetables
• Lunch: 100g fruit salad
• Day: low-fat cream soup, a slice of toast bread, natural juice
• Afternoon snack: three squares of dark chocolate, tea without sugar
• Evening: 150 g of boiled chicken fillet, 100 g of stewed vegetables, tea

Remember that for normal digestion, you need to consume at least two liters of clean water per day.

Breakfast

Some examples of a diet breakfast:

1. Oatmeal is a great breakfast. This wonderful porridge contains complex carbohydrates that will help you feel full and get the right dose of energy.

Cooking oatmeal is easy: pour warm water over the flakes, put the container in the microwave or over the fire. 10 minutes and breakfast on the table. You can diversify oatmeal with fruits, honey, berries.

2. Buckwheat is a favorite product of those who are losing weight and athletes. Buckwheat porridge cleanses the body of harmful deposits and is completely absorbed.

Porridge is prepared in three ways:

• cook over the fire in the usual way, but without adding butter or milk;
• pour boiling water over the flakes for 8 minutes;
• steam up.

3. Kefir cocktails or smoothies will become fashionable and healthy food for weight loss. Making them is easy, all you need is a blender, low-fat kefir or drinking yogurt and fruit. Mix and beat everything.

4. Low-fat cottage cheese with fruits or herbs will perfectly complement your diet.

5. Treat yourself in the morning and prepare a fruit salad. Any fruit is put in it, but do not forget that grapefruit burns calories, and banana, on the contrary, contains them in excess.

If you do not want to independently calculate the calorie content of each dish, you can use either recipes with ready-made calculations. For example:

Pumpkin pancakes. For two servings of pancakes you will need:

• pumpkin - 150 g;
• large pear - 1 pc .;
• rice flour - ¼ glass;
• semolina - ¼ glass;
• baking powder - 1.5 tsp;
• ground almonds - 15 g;
• egg - 1 pc.;
• cream 33% - 1 tablespoon;
• cane sugar - 100 g;
• honey - 2 tsp;
• cinnamon - 1.5 tablespoons;
• cardamom - 0.5 tsp;
• ground nutmeg - 0.5 tsp;
• salt, vanillin, mint - to taste.

This dish contains 198 calories per 100 g. product.

To make pancakes, you first need to peel and chop the pears and put them in a saucepan. Pour the pieces with 500 ml of water, add sugar, nutmeg, cardamom, cinnamon, vanilla. Bring to a boil and lower flame temperature. Leave pears on low heat for 40 minutes. Beat eggs with cream, add pumpkin, chopped on a grater, semolina, rice flour, almonds to them. Carefully displace everything and let the dough settle.

Fry in a skillet on both sides. Serve with hot pear pieces.

Dinner

The diet lunch can also be varied. You can experiment with cooking meat and fish, pamper yourself with baked potatoes and soups. For example:

Stew in a pot

It is very simple to prepare it: several pieces of meat are cut and placed on the bottom of the pot. From above it is covered with zucchini, cabbage, herbs, peppers or tomatoes. Everything is poured with fat-free kefir, so that it does not reach the edge by one phalanx of the finger. After that, the pot is placed in an oven preheated to 180 degrees. In 40 minutes, lunch is ready.

Dietary analogue of creamy cream soup - cheese soup

Vegetables are stewed in olive oil. After stewing, add low-fat processed cheese in small pieces to the broth. After the cheese has melted, it is mixed with vegetables.

It is also worth noting that not everyone has the opportunity to dine at home. For many, this meal takes place at work, and since dietary nutrition must be adhered to constantly, it is better to take something ready-made with you.

Lunches for work

Casserole

Low-fat cottage cheese is mixed with the protein of one egg, 200 milliliters of milk and 50 g of oatmeal. The mixture is whipped with a blender, then poured into a baking dish. Bake at 180 degrees for 20-25 minutes.

Vegetable pancakes with beans

In this dish, canned beans act as an addition, and the pancakes themselves are prepared as follows: carrots or zucchini are chopped on a grater. An egg and semolina are also added. You can cook pancakes in a dry skillet or in the oven.

Recipes to work with calculated calories

Vegetable rolls

For cooking you will need:

• rice paper - 8 sheets;
• funchose noodles - 12 g;
• chicken fillet - 75 g;
• medium carrots - half;
• medium cucumber - half;
• salad - 4 leaves;
• greens;
• sesame or olive oil.

The dish is designed for two persons and contains 172 kilocalories per 100 grams of product.

Rice paper is dampened and laid out on a towel to remove excess moisture. The noodles are poured over with boiling water and brewed for the time indicated on the package. Boiled breast, carrots and salad are cut into strips and placed in a bowl. Noodles and butter are also added there. All ingredients are mixed, laid out on rice paper. Rolls are bored. Lunch is ready to go.

Okroshka

Diet okroshka with kefir is very popular during hot summer. You can add almost any vegetables to it, and not only kefir, but also mineral water, brine or broths can serve as a dressing. Perfect as a substitute for regular soup.

Recipe for okroshka on kefir with chicken. For cooking, you need the following ingredients:

• low-calorie kefir - 2l;
• greens - 10 g;
• chicken fillet - 2 pcs.;
• bulgarian pepper - 2 pcs.;
• cucumber - 2 pcs.;
• carrots - 1 pc.;
• spices to taste.

Chicken fillet is boiled for 15-20 minutes, after cooking, the meat is cooled and chopped with a knife. All vegetables are also diced. The ingredients are put into a saucepan, poured with kefir. Spices and herbs are added. Diet soup can be served at the table.

Depending on the ingredients and your imagination, the calorie content of okroshka will vary, but 100 grams of soup usually contains no more than 200 kcal.

You can also cook even more low-calorie soup based on mineral water... Ingredients for four servings:

• mineral water - 1.5 liters;
• potatoes in uniforms - 2 pcs.;
• fresh cucumber - 1 pc.;
• fresh radish - 4 pcs.;
• doctor's sausage - 150 g;
• boiled chicken egg - 3 pcs.;
• low-fat sour cream - 100 g;
• low-calorie kefir - 100 ml;
• greens, spices - to taste.

Sausage, cucumber, radish, eggs, peeled potatoes are cut into cubes and poured into a saucepan. Greens are shredded and also added to all ingredients. Spices, sour cream and kefir are brought in, everything is poured on top with mineral water. The soup is thoroughly mixed. Bon Appetit!

Dinner

A diet dinner can be a delicious treat for your family. For it, you can use fish, meat, vegetable salads and much more.

The main thing to remember is that the last meal should be no later than three hours before bedtime. If you feel hungry, drink low-fat kefir or a glass of water.

Baked mackerel

Ingredients per serving. The dish contains 138 kcal per 100 grams of product. For cooking you need:

• mackerel - 1 pc.;
• low fat yogurt - 100 g;
• half a small orange;
• garlic - 2 cloves;
• greens, salt, black pepper - to taste.

Cooking fish is very simple. The mackerel is thoroughly washed out, parallel cuts are made on the carcass. The zest is removed from the half of the orange, the juice is squeezed out. For the marinade, combine yogurt, seasonings, juice and orange zest. Mackerel is greased with marinade and wrapped in foil. The dish is prepared for 30 minutes at a temperature of 200 degrees.

Fillet in batter

Ingredients for 2 servings. This dietary supper contains 151 kcal per 100 grams of product. For cooking you need:

• chicken fillet - 400 g;
• chicken egg - 1.5 pcs.;
• rice flour - 3 tablespoons;
• spices to taste;
• mayonnaise sauce - 2 tablespoons

The chicken fillet is washed, cut into chop pieces, and beaten off with a culinary hammer. For the marinade, you need to mix the sauce, spices, crushed garlic. Grease the chops with the mixture on both sides, let the meat stand for 15-20 minutes. Then, roll the slices in rice flour and then in beaten eggs. Fry in mustard or olive oil. Canned peas are perfect as a side dish for such a dish.

Looking at the examples of dishes, you can immediately understand that diet food can be tasty and interesting.

For kids

Do not forget about your children while taking care of your meals. Because of the millions of types of chocolate, sweets, as well as delicious burgers, hot dogs and pizza, the problem of childhood obesity has become acute in our time. Many young mothers will say that it is normal for teenagers to be overweight. However, excess weight in childhood will negatively affect the condition of joints, bones and internal organs in the future.

A dietary menu designed for an adult is categorically not suitable for a child's body.

You can imagine the following menu for the week

Monday

• Breakfast: semolina pancakes, fruit
• Lunch: egg salad with hard cheese, compote
• Lunch time: light soup with meat broth, meatballs with buckwheat
• Evening: fruit salad, jelly

• Breakfast: oven-baked omelet, compote
• Lunch: vegetable roll
• Lunch time: baked potatoes with liver, vegetable juice
• Evening: muesli with dried fruits, tea

• Breakfast: seafood salad, natural juice
• Lunch: cottage cheese with pieces of fruit or berries
• Lunch time: chicken broth, vegetable stew
• Evening: cereal porridge, carrot salad

• Breakfast: potato pancakes with sour cream
• Lunch: fruit smoothie
• Lunch time: borscht with chicken broth, a slice of toast bread
• Evening: buckwheat porridge with milk

• Breakfast: syrniki, decoction of herbs
• Lunch: fruit, yogurt
• Lunch time: cabbage soup, tomato, tea
• Evening: cottage cheese with fruit, oatmeal

Of course, you can draw up a menu to reduce the weight of a child on your own, but it is better to contact a qualified nutritionist who will not only develop a weight loss program, but also add mandatory physical activity and a complex of vitamins to it.

Diet recipes for the multicooker

The multicooker is a technical device that has won the love of millions of women around the planet. With its help, you can easily and quickly prepare dishes of any complexity, while maintaining all the nutritional properties of the products.

Diet meals prepared in a slow cooker allow you to lose weight with pleasure. The times when in order to remove extra pounds it was necessary to constantly eat boiled vegetables and pickled apples have long since sunk into oblivion. Now you can create tasty, healthy, and most importantly low-calorie meals using a multifunctional kitchen device.

Benefits of using a multicooker for diet food preparation

• Foods retain vitamins and nutrients.
• The dishes have excellent taste.
• No oil required for cooking.
• Constant maintenance of the temperature regime makes it possible to exclude reheating of food.

A multicooker is a “smart” device that will allow even people with a minimum amount of free time to eat right.

Many simple steamer recipes can be found in the specialized books and inserts that come with the kitchen helper.

Buckwheat. Caloric content 335 kcal per 100 g.

For one serving, you only need 125 g of buckwheat and salt to taste.

Cooking buckwheat in a multicooker is as easy as shelling pears. To make the porridge tasty, it needs to be poured into a bowl and poured over with hot water. Put on the "Porridge" mode for 20 minutes.

Lean cutlets. Caloric content is 128 kcal per 100 g.

Ingredients for five servings: 200 g fresh mushrooms, 100 g carrots, one glass of rice, half a liter of water, 50 ml of olive oil, bread crumbs.

Cutlets are prepared as follows: the rice is thoroughly washed and poured into the multicooker bowl, then chopped mushrooms and carrots are added. Add spices and put the multicooker in the mode for cooking rice for 30 minutes. Then we take out the ready-made rice, cool and form small cutlets. Roll the cutlet in breadcrumbs on both sides before frying.

Wheat and pumpkin porridge. Caloric content 104 kcal per 100 g.

For three servings you will need:

• peeled pumpkin - 375 g;
• washed millet - 100 g;
• a pinch of salt;
• cane sugar - 2 tablespoons;
• butter - 35 g;
• glass of water;
• milk - 300 ml.

The pumpkin is cut into pieces, crushed to a state of gruel, fried in a slow cooker for 15 minutes at 160 degrees. To prevent the pumpkin from burning, you first need to add oil to the cooking bowl. After frying, cereals, milk, water, salt, sugar are added to the multicooker. Everything is thoroughly mixed. In the mode for cooking porridge, the dish is cooked for 50 minutes. After the porridge is mixed and remains in the device on heating mode for another half hour.

Pumpkin delight

A great way to diversify your diet is to add pumpkin dishes. A wonderful vegetable has a low calorie content - only 25 calories per 100 grams of product, it also contains a large amount of vitamins and fiber.

Recipe examples

Air porridge

A simple dish will require a minimum amount of time and effort from you. For cooking, cut into small pieces 0.5 kg of peeled and washed pumpkin and put it in a steamer bowl. There, add half a glass of water and 150 grams of dried fruit, sprinkle everything on top with sugar. Cooking takes place on the "Putting out" mode for 40 minutes. When the pumpkin is ready, use a blender to grind all the ingredients. Caloric content: 210 kcal per 100 grams.

Pumpkin with honey

For a sweet, low-calorie dish, you will need: a pound of peeled pumpkin, 200 g of sweet apples, 200 g of natural honey, 100 ml of water.

Cut the pumpkin and apples into slices and put on a baking sheet in the order pumpkin, apples, pumpkin. Top the ingredients with honey and add water. 2 hours in the oven at 160 degrees and your dessert is ready.

Eggplant recipes

You can please yourself with eggplant dishes, because 100 grams of this vegetable has only 28 kcal.

Popular eggplant recipe for diet food - casserole... For three servings you will need:

• eggplant - 250 g;
• half a large sweet pepper;
• 0.5 medium-sized onions;
• chicken egg - 1pc;
• low fat yogurt - 50 ml;
• one clove of garlic;
• olive oil - 0.5 tsp

Cut the eggplant into slices, the pepper and onion into rings, and the garlic into slices. The egg is beaten with yogurt and spices. Pour the oil into the bottom of the baking bowl and iron the vegetables in rows. Pour the mixture into a slow cooker and bake for an hour at a temperature of 100 degrees. 100 grams of the dish contains only 44 kcal.

You can also make juicy from eggplants. cutlets, which perfectly replace the meat "brothers".

To make four servings of cutlets, you will need the following ingredients:

• eggplant - 0.5 kg;
• hard cheese - 50 g;
• chicken egg - 1 pc.;
• garlic - 1.5 cloves;
• white bread - 50 g;
• bread crumbs - 50 g.

Eggplants are chopped with a knife and fried in a pan. Grate cheese and garlic on a fine grater and add to the cooled eggplant. Egg and bread, previously soaked in water or milk, are also added to the minced meat. The mixture is salted, spices and crackers are added. Everything is thoroughly mixed. Cutlets are formed from the finished minced meat and fried in a pan on both sides.

Dishes with zucchini

With any low-calorie diet, zucchini is used, since they contain only 17 kcal per 100 grams of fresh vegetable.

Some people follow a separate squash diet for weight loss. During such a meal, you can lose 5 kilograms per week.

Calorie Zucchini Recipes:

The easiest way to make zucchini is for a couple... The vegetable is cut into rings and laid out in a slow cooker. 15 minutes on the "Steam cooking" mode and dinner is ready.

This zucchini dish contains only 9 kcal per 100 grams.

Creamy squash soup

To prepare five servings, you will need: half of onions and carrots, a pinch of caraway seeds, 15 g of butter, a pound of peeled zucchini, half a liter of low-fat broth, herbs and spices to taste.

The butter is melted in a saucepan; first, chopped onions and carrots are placed there. Then chopped zucchini and spices are added. Frying all ingredients takes 5 minutes. Broth is poured in. You need to cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender, sprinkled with herbs before serving. Caloric content 34 kcal per 100 g.

Diet Salads

Many people know that salads are not just a hearty dish for a festive table, but also a wonderful way to fight extra pounds. Of course, "Olivier" and similar salads cannot be classified as dietary salads, since they usually contain heavy foods.

Diet salads are made with vegetables and fruits that are easy to digest and absorb and are low in calories and fat. Such food is quickly prepared, and most importantly, it allows you to lose extra pounds in a short time. Simple recipes will help you not spend a lot of time cooking, but enjoy life.

Cabbage salad "Simple" known to many since childhood. For him you will need:

• fresh white cabbage - 250 g;
• carrots - 1 pc.;
• apple - 1 pc.;
• greens;
• olive oil;
• spices to taste.

The first step is to peel and remove all fruits and vegetables. The cabbage is finely chopped, and the carrots and apples are finely chopped. All ingredients are mixed with spices and oil. Bon Appetit!

If you want a more "substantial" snack, then you can prepare a diet chicken salad. For example, "Warm salad with chicken fillet and vegetables"... It has a low calorie content and perfectly satisfies hunger.

For cooking you will need:

• chicken fillet - 220 g;
• garlic - 1 clove;
• tomato - 1 pc.;
• celery - 30 g;
• sweet pepper - 150 g;
• olive oil - 2 tsp;
• sea ​​salt - 2 g.

It is very simple to prepare it. Vegetables must be thoroughly washed and cut into strips. Boil the chicken fillet, cool, and then chop with a knife.

Add oil, vegetables and garlic to a preheated pan. Let it go a little, add the chicken. You need to fry the salad for 7 minutes, add herbs and spices a minute before cooking.

The salad can be served not only as an appetizer, but also as a main course.

Bakery

Even a strong-willed person will want to "break" from the diet and eat a cake, cake or bun at the holiday. But nothing terrible will happen if the delicacy is baked according to a recipe for weight loss. Diet baked goods are a great way to delight yourself and diversify your meal plan.

Simple recipes for slimming treats:

Pie "Curd"

In order to prepare a delicious pie, you need to take half a kilogram of low-fat cottage cheese, three tablespoons of semolina, sugar, 30 g of buckwheat flour, three chicken eggs.

First you need to knead cottage cheese with semolina, flour and sugar. Add whipped egg whites into the dough. The dough is laid out on a baking sheet; on top, future baked goods can be decorated with fruits or berries. Bake for 35 minutes at 180 degrees. 100 grams of dessert contains 137 kcal.

Brownie with chocolate

For dessert you need: 250 g of dark chocolate, 200 g of low-fat cottage cheese, 5 chicken eggs, 150 g of rice and wheat flour, 50 g of cocoa, 120 g of nuts. You can add cinnamon, vanillin and sugar to the dough to improve the taste.

To make brownies, you first need to melt chocolate in a water bath, and then mix it with cottage cheese, whipped egg whites, cocoa, as well as sifted flour and chopped nuts. The base is ready.

The mixture is laid out in a baking dish, placed in an oven preheated to 180 degrees for 30 minutes. 100 grams of baked goods contains 324 kcal.

Diet baked goods can form the basis of a weight loss diet. Eat deliciously and surprise others with your ideal figure.

desserts

While losing weight, do not deny yourself goodies. Lots of recipes for diet desserts will allow you to diversify the menu and make great snacks between meals.

An excellent substitute for classic sweets will be jelly... You can cook it in different ways, so this dessert will not get bored.

To make a low-calorie jelly-based dessert, you need the following ingredients:

• low-calorie sour cream - 800 g;
• gelatin - 30 g;
• cane sugar - 200 g;
• fruit to taste - 150 g.

Making jelly is very simple. Gelatin dissolves in warm water, then it is thoroughly mixed with sour cream and sugars. Half of the resulting mixture is poured into a plate. Pieces of fruit are laid out in it. The rest of the sour cream-gelatinous mass is added.

The dish must be refrigerated for 8 hours.

This delicious dessert contains only 140 kcal per 100 grams of product.

Baked fruits will be healthy desserts during your diet. There is only one cooking method for such a delicacy - they need to be baked in the oven. Apples, pears in combination with citrus fruits will delight you during a tough diet, because 100 grams of the dish contains about 75 kcal.

Of course, you shouldn't forget about fruit salads. Eating such a low-calorie dessert for lunch will give you the energy you need for the day.

You can use any berries and fruits for a salad, but do not forget that a portion for one meal should not exceed the size of your palm.

Diet recipes from cottage cheese

Cottage cheese is one of the most popular foods among those who want to lose weight. It is included in almost all developed dietary programs, as it allows you to saturate the body and contains a large amount of useful substances.

Cheesecakes, pies, smoothies - all these dishes can be found in diet programs for weight loss. Based on low-fat cottage cheese, they have a minimal amount of calories and allow you to quickly get rid of extra pounds.

You can use cottage cheese in different ways: just mixing it with herbs or fruits, baking it, whipping it in a blender, adding it to salads and main dishes. In any case, it will not do any harm to your figure.

Nutritionists advise eating cottage cheese with different percentage of fat during the diet.

An example of a diet sweet with cottage cheese:

Cake

For cooking, you will need: a pound of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruit to taste.

Using a blender, cottage cheese is mixed with sugar, dissolved gelatin and pieces of fruit are added to them. Everything is mixed thoroughly. The mixture is laid out in the muffin molds, and placed in the refrigerator for 8 hours.

Such a dish can be prepared not only as a dessert, but also as a main course. To do this, you need to replace fruits with vegetables, and sugar with salt and spices.

Cocktails

You can also make nutritious diet smoothies based on cottage cheese.

It is important to know that you cannot completely replace regular food with smoothies. This wonderful drink can only be consumed twice a day.

Even a child can make a smoothie, while it is not necessary to make drinks based on cottage cheese. Cocktails are mixed from milk, curdled milk, yoghurts and juices.

Diet smoothie preparation rules

• Only fresh and low-calorie foods are selected.
• Ice "steals" the taste of berries and fruits. If you want to drink a cold drink, you can simply refrigerate the ingredients before preparing.
• It is better to dilute the finished cocktail with juices or fermented milk products.
• Do not use sugar or sugar substitutes in smoothies.

Slimming cocktail recipes

1. Mix two tablespoons of black currant with 50 grams of cottage cheese. Pour the mixture with a glass of pineapple juice, add a spoonful of honey. Caloric content - 94 kcal per 100 ml.
2. 4 strawberries, 50 g of banana, 100 ml of kefir, one tablespoon of steamed oatmeal, beat with a blender. Sprinkle with ground walnuts on top. Caloric content - 99 kcal per 100 ml.

There are many ready-made weight loss smoothie recipes out there, but you can always create your own shake.

Diet recipe books

Of course, it is impossible to list all the possible weight loss recipes, but the best of them are collected in the following books:

• "Recipes. Diet and Vegetarian Meals ";
• “Contemporary food. Desserts for losing weight ";
• “Contemporary food. We eat and lose weight ”;
• "Losing weight with taste."

The books set out all the principles of proper nutrition for weight loss. Also in these publications you can find calorie tables.

Today they are very relevant, because, as we all love to eat deliciously, but we almost never think about the benefits of the products we eat. The first step of low-calorie foods is grapefruit... This product is capable of burning insulin in the blood, which means that you suddenly lose the desire to eat something. If you feel like eating, then you can safely deceive your hunger. To do this, you need to drink a glass of juice, or eat a small part of the fruit. You can also make a light salad from this amazing fruit, season it with olive oil, and add spices. Fruit juice can also be mixed with some other fruits. This method can increase the resistance of your body as a whole to infections, and also help you cleanse yourself of toxins.

The second position of low-calorie foods was assigned to green tea... It has already been established that this tea has a healing effect, which is achieved thanks to alkaloids. These substances include caffeine, as well as all its derivatives: nofilin, theobromine, hypoxanthine, xanthine, and paraxanthine. But keep in mind that green tea contains more caffeine. Tea also contains a large amount of antioxidants, which are able to prevent the appearance and further development of cancer cells, antioxidants protect blood vessels, have a beneficial effect on metabolic processes in the human body.

The third position of low-calorie foods is occupied by a pineapple... This product also has medicinal properties: it stimulates the digestive system, cleanses the intestines, reduces blood viscosity, can lower blood pressure, and prevents the formation of atherosclerosis. It is also worth stopping your attention on beef... The protein in this product is able to stimulate metabolism, and meat can just perfectly eliminate the feeling of hunger. To get a complete source of essential iron and protein, you need to combine boiled meat with the same grapefruit or salad leaves. It is possible that in addition to boiled meat, you will also eat grilled meat. The only thing that should be sure to exclude fried meat in a large amount of oil.

As for herbs like dill, arugula, parsley, cilantro, sage and thyme then they are also capable of burning extra calories. All of the above herbs are best consumed with properly cooked meat. You can also make a sauce from these herbs. To do this, grind the greens thoroughly, add a small amount of salt, olive oil and lemon juice. This sauce can be used to season any meat or any side dish. Herbs can be composed in absolutely any way.

Spices can also be classified as low-calorie foods. If you have no contraindications, then you need to add hot spices to your food. They bring your body to a feeling of heat, make your heart work faster, and accelerate the metabolic process. Pay attention somehow to such people who live in the most southern latitudes. This includes Thais, Maldivians, Indians, and so on. Almost all of these people are quite slender and thin. This factor has nothing to do with the region of their residence, but with the fact that they regularly use hot spices in their food. Just do not overdo it with hot spices and seasonings, as too much and frequent consumption of them can harm your stomach.

As is known, broccoli is one of the varieties of cauliflower. This vegetable is low in calories, with only 30 calories per 100 grams. In addition, cabbage has a high content of nutrients and vitamins, which favorably affects the functioning of the digestive system. With the consumption of this vegetable, the body receives a large amount of nutrients and vitamins, and you do not overload the digestive system.

Young shoots of asparagus can also be eaten to make delicious soups and salads. Asparagus is not only delicious, but it can also help eliminate fluid retention factor in the human body. Asparagus contains a large amount of vitamins that will additionally strengthen your immune system. Asparagus is perfect for making fresh vegetable salad. After such a dinner, you will always feel lightness.

What are the lowest calorie foods?

• Lowest calorie foods- these are vegetables: cucumbers, lettuce, sauerkraut, fresh cabbage, radishes, eggplants, zucchini, green onions, tomatoes, asparagus, carrots, celery, spinach, bell peppers, sorrel. The following berries and fruits can be added to the list of the lowest-calorie foods: quince, cherry plum, watermelon, cherries, blackberries, grapefruit, strawberries, lemon. The energy value of these products is less than 40 kcal per 100 g.
• Low-calorie foods containing 40-50 kcal include: vegetables: onions, parsley, garlic, horseradish, beets. Fruits and berries: oranges, lingonberries, pomegranate, pear, melon, kiwi, gooseberries, raspberries, peaches, persimmons, cherries, blueberries, apples
• Lowest calorie meat products- kidneys, heart, lean veal and chicken, rabbit, lean beef, turkey.
• Lowest calorie fish and seafood- squid, flounder, carp, crucian carp, smelt, crabs, shrimps, ice fish, river perch, burbot, blue whiting, pike perch, hake, pike, pollock.
• To low-calorie dairy products includes a large assortment of low-fat dairy products.
• Lowest calorie sweets- marmalade, marshmallow, marshmallow.
• Low-calorie baked goods- rye bread and crispbread. Waffle crisps, which are produced according to modern technology, without the use of yeast, are a low-calorie product that can be included in the diet.

Low calorie foods are vital for our body. Citruses, grapes, cherries and carrots contain useful substances that prevent a huge number of diseases, for example, oncological and cardiovascular. Many of them are rich in vitamins and minerals that must be present in our diet. In order to create a competent menu of low-calorie recipes for every day, you need to know the calorie content of foods. This is not difficult to do if you have a special table, or by examining the packaging of the product. But please be careful! Indeed, it is often written on the packages that the product is low-calorie. But, if you buy a low-calorie cake (yes, it has fewer calories than a regular cake), then this is achieved by using sugar substitutes, instead of sugar, egg powder, instead of eggs, colors and flavors, together with fruits. It has even less benefits than a regular cake. Recipes will help to significantly diversify the diet. low-calorie salads. If you think that cooking low-calorie food will take you a lot of time, then the recipes given will help you quickly prepare delicious and low-calorie food.

Most of those who, as a result of hard work, have achieved success in losing weight and returned attractiveness and harmony to their figure, think about the question of how to maintain the achieved result. It's not a secret for anyone that healthy and dietary food helps to keep weight.

Today our attention will be focused on low-calorie recipes for every day. You can make sure that you can stay in shape without even denying yourself the pleasure of a delicious meal. You can rest assured that your whole family will enjoy dietary meals. The variety of recipes allows you not to waste time on competently drawing up the menu. Most dishes will not take long to prepare and will not require any special skills from you. The main thing is to always remember that healthy and properly prepared food is the key to not only slimness, but also health.

Recipes for every day: for breakfast

As a rule, a healthy breakfast is a guarantee. According to experts, morning meals should include slow carbohydrates. They provide the human body with energy for a long time.

Oatmeal for the perfect morning

To prepare this most valuable dish, we need:

• oatmeal - 50 g;
• milk - 2/3 cup;
• water - 2/3 cup;
• low-fat yogurt - 2 tablespoons;
• honey - 1 one tablespoon;
• salt.

First you need to mix water and milk. This should be done in a saucepan. Then add a small pinch of salt and bring the porridge to a boil and leave to simmer for 10-20 minutes. Stir occasionally. Note that coarse and coarse flakes take longer to cook than small ones, but they are richer in fiber. We lay out the porridge on plates and serve with honey and yogurt.

Oatmeal also goes well with bananas, any berries and apples. They can always be added to the dish if desired.

Appetizing Greek omelet

If you use our recipes for every day, diet food will quickly become an integral part of your life. Eating this affordable egg dish for breakfast, you will provide your body not only with slow carbohydrates and proteins, but also with important vitamins and minerals. For cooking we need:

• chicken eggs - 2 pcs.;
• small tomatoes, dried in the sun - 2 pcs.;
• olive oil - 1 teaspoon;
• feta cheese or feta cheese - 25 g;
• slice of cereal bread.

Heat a teaspoon of olive oil in a skillet. Beat eggs in any container with a whisk. The cheese should be cut into cubes, the tomatoes into small pieces. Pour the beaten eggs into the pan, slightly raising the edges. Fry the omelet until the middle is almost ready. Put cheese and tomatoes on a half of a semi-prepared dish. Cover the filling with the other half. Transfer the finished omelet to a plate. Serve with a slice of bread.

All nutritionists unanimously argue that people who are prone to overweight should not sit on. You just need to switch to a diet. Recipes for every day, offered by us, will help you with this. Such food should become a way of human life. In this case, the figure will not suffer from constant fluctuations in weight, and the cardiovascular and digestive systems will also remain healthy. Let's continue to get acquainted with the low-calorie menu. It is noteworthy that it can be varied and very tasty.

What to cook for lunch?

Lazy dumplings with cottage cheese

To make lazy dumplings, we need the following ingredients:

• low-fat cottage cheese - 250 g;
• one egg;
• two tablespoons of flour;
• low-calorie yogurt;
• dill and parsley.

Low-fat cottage cheese should be mixed with the protein of one egg, flour and finely chopped dill and parsley. On a chopping board, sprinkled with flour, put the resulting mass and roll out the flagella. Each of them should be about 2 cm in diameter. Cut the strands into pieces 4 cm long. Pour water into a container and bring to a boil. Cook the lazy dumplings for 5 minutes. They should be taken out after they float. You can serve the dish with natural yogurt.

Light soup with rice and cauliflower

Let's continue to master diet food. Recipes for every day necessarily involve the preparation of hot dishes. This low-calorie soup will require:

• cauliflower - 100 g of inflorescences;
• white rice - one tablespoon;
• potatoes - 2 pieces;
• onions - ½ pieces;
• carrot;
• dill and parsley.

Boil the rice in boiling water for 15 minutes. Add diced potatoes, finely chopped onions and coarsely grated carrots. Now add small cauliflower inflorescences to the soup. Then leave the dish to cook for another 5 minutes. It is recommended to serve the soup with finely chopped dill and parsley.

Steamed fish cakes

Recipes with photos can be found today in many magazines dedicated to culinary, as well as on all kinds of portals. To prepare the next dish, you need the following foods:

• fish fillet - 0.5 kg;
• crushed crackers - 3 tbsp. spoons;
• milk or water - 125 ml;
• onions - ½ pcs.;
• egg - 1 pc.;
• nutmeg.

Grind fish fillets and onions in a blender or mince. Add milk or water, an egg and chopped nutmeg to the mixture. Add salt and pepper to taste.

Mix the minced meat thoroughly. We moisten our hands with cold water and form oblong patties. You can stew the dish in a double boiler or in a frying pan in a little water. Cooking time is 15 minutes.

We continue to consider popular dietary dishes. Recipes for every day with a photo, suitable for a healthy lunch, will help hostesses replenish their cookbook.

Oriental noodle appetizer

To prepare this gourmet snack, we need:

• rice noodles - 200 g;
• cherry tomatoes - 12 pcs.;
• fish sauce - 1 tablespoon;
• juice of one lime;
• sugar - 1 tsp;
• chili pepper - 1 pc.;
• grapefruit - 2 pcs.;
• cucumber - ½ pc.;
• carrots - 2 pcs.;
• green onion feathers - 3 pcs.;
• shrimp - 400 g;
• cilantro and mint greens - 2 tbsp each spoons.

Boil the noodles in plenty of water for 7-10 minutes. Rinse it under cold running water. Put the noodles in a plate. Add tomatoes, fish sauce, sugar, lime juice to it. Now you can start your chili peppers. Cut off the stalk of the vegetable and remove the seeds from it. Cut the pepper into cubes and add to the mixture. Peel the grapefruit and add the pulp to the salad. Cut the carrots into strips, and the green onion feathers into thin rings. Finally, add shrimp, finely chopped mint and cilantro to the appetizer. Mix all the ingredients thoroughly and serve.

This appetizer will delight your family and will diversify your diet. Recipes for every day shouldn't be too simple and boring.

Diet soup

To cook a delicious soup, we need the following ingredients:

• olive oil - 3 tablespoons;
• onions - 2 heads;
• curry powder - 2 teaspoons;
• apple - 1 pc.;
• lime juice;
• garlic - 3 cloves;
• small ginger root;
• sweet potatoes - 800 g;
• vegetable broth - 1.5 liters;
• red lentils - 100 g;
• milk - 300 ml;
• coriander.

Soup made from these foods is used as a source of protein, fiber and antioxidants even in vegetarian diets. Let's continue looking at the Best recipes to help diversify a boring menu.

Place the diced sweet potatoes and lentils in the pre-cooked vegetable broth. Cook for about 20 minutes. Add a green apple cut into small slices. Pour milk into the broth. Bring the soup to a boil again. At this time, fry the onion in olive oil until golden brown. Add garlic to it. Finely grate the ginger root and add it to the soup along with frying. At the very end, the juice of one lime is added to the dish. It is recommended to puree the soup with a hand blender. Serve the dish with finely chopped coriander greens.

Diet Dinner

In order for the dietary food (we are now considering recipes for every day) to be correct, one should adhere to the recommendations of experts. Vegetables, lean poultry and fish are ideal for a superb low-calorie dinner.

Sea bass in the oven

To surprise and delight your household during an evening meal, you should cook sea bass with fennel. This wonderful dish is rich in protein, vitamin C, iron.

For cooking you will need:

• sea ​​bass - about 300 g;
• fennel seeds - 1 teaspoon;
• cumin seeds - 1 teaspoon;
• mustard seeds - 1 teaspoon;
• turmeric - half a teaspoon;
• fennel - one head;
• lemon - 1 pc.;
• olive oil;
• coriander greens.

The perch will be baked in the oven at 220 ° C. Chili peppers should be cut into small cubes. We mix it with caraway seeds, fennel, turmeric and mustard. A small piece of foil should be greased with olive oil. Put 1/3 of the spice mixture on it. Rub the fish with the remaining spices and put it on foil. Put lemon sliced ​​on top of the perch. Wrap the fish in foil and seal the edges. Put the blank on a baking sheet. The total baking time is 15 minutes. Serve fish with coriander greens.

As you can see, a daily diet is not a problem. Cooking delicious meals will not take long, but it will bear fruit very soon.

You can create a low-calorie menu in a variety of ways. Oven-baked dishes, stewed in a slow cooker, steamed, fried in a dry frying pan without oil are perfect for a diet. The main secret of preparing dietary meals for weight loss is not only in controlling the fat content of foods, but also in a competent balance of fats, proteins and carbohydrates.

Diet meals for weight loss for every day with calories

When composing a daily menu, for those who are on a diet it is best to pay attention to dishes baked in the oven or steamed. Both the one and the other method of heat treatment allow you to preserve the maximum amount of nutrients in the products used and only insignificantly increase their calorie content.

Oven recipes

Oven baking is an ideal way to cook meat or vegetables so they are tasty, flavorful, but not greasy. Cook in the oven using foil or a baking bag to keep all the juices in the dish.

Stuffed zucchini - 70 Kcal

In a full-fledged dietary diet, meat must be present as a source of animal protein, iron, potassium.

When choosing meat, give preference to one that has more protein, but less fat. The ideal option is turkey, it has 22% protein.

You can also use lean beef, veal, rabbit, or chicken breast. Cook meat with a variety of vegetables. For example, with zucchini.

For zucchini stuffed with meat, prepare in advance:

• 500 grams of young zucchini;
• 250 grams of lean beef;
• 200 grams of tomatoes;
• 100 grams of lettuce;
• 75 grams of onions;
• 75 grams of carrots;
• Dill;
• clove of garlic.

First, prepare the minced meat. Scroll the meat, carrots, onions, tomatoes and garlic in a meat grinder. Season with salt, pepper and stir. Wash the zucchini and cut lengthwise, take out the seeds with a spoon. Put the minced meat in the resulting "boats" and send the zucchini to the oven for 20 minutes at 200 degrees.

Lasagne with zucchini - 53 Kcal

Another secret that will help you prepare delicious dietary meals for weight loss is the usual, everyone's favorite recipes, in which high-calorie ingredients can be replaced with more dietary counterparts. For example, make lasagna with zucchini as pasta sheets.

For this lasagna, take:

• a couple of zucchini;
• 200 grams of low fat cottage cheese;
• 1 egg;
• 4 tablespoons tomato sauce
• 100 grams of Mozzarella;
• 40 grams of Parmesan;
• a few basil leaves.

Prepare lasagna light like this:

1. Cut the zucchini into thin long strips with a peeling knife. Rinse them in salted water and pat dry on a paper towel.
2. Finely chop the basil, mix with cottage cheese and a raw egg.
3. Brush a small baking dish with olive oil and add the first layer of zucchini leaves. Spread a little curd filling on top of them, pour a little sauce over it and lay the Mozzarella pieces.
4. Make 3 or 4 more of these layers (as long as there is enough food). At the end, sprinkle the lasagne with a finely grated Parmesan and bake the dish for half an hour at 180 degrees.

Diet dishes in a slow cooker

A faithful assistant to modern busy housewives is a multicooker. You can cook a wide variety of dishes in it, including dietary ones.

Squid in sour cream - 87 Kcal

Seafood is ideal for a dietary table, since they have practically no calories, but they are very tasty and healthy.

Squid are a great way to add protein to your diet.

Take:

• a pound of squid;
• onion;
• 50 grams of dill;
• a tablespoon of vegetable vegetable oil;
• 75 grams of low-fat sour cream;
• salt.

Cook like this:

1. Peel the squid, cut into strips. Chop the onion and dill.
2. Set the "Stew" mode in a multicooker and simmer the onions in vegetable oil until transparent.
3. Then put the squid to the onion and cook the food together for another 5 minutes. Do not simmer them for too long, otherwise the seafood will become "rubbery".
4. 2 minutes before the end of cooking, add sour cream to the bowl, season with salt and sprinkle with dill. Mix everything and hold it under a closed lid for a couple of minutes.

Serve the squid with stewed rice or couscous.

Lazy stuffed cabbage - 112 Kcal

You can cook regular cabbage rolls, but without adding sour cream and using lean meat. And it will be quite a dietary dish. However, we will cook quick stuffed cabbage rolls with chicken.