Non-calorie recipes. Low-calorie weight loss meals made from simple foods

Hello everyone! Today we will consider an important topic, the knowledge of which will normalize all indicators of the body's work - low-calorie meals for weight loss with an indication of calories.

Low-calorie foods are well absorbed by the human body. With the help of low-calorie meals, it is possible to establish a rational balanced diet, normalize metabolic processes and, of course, get rid of excess body weight.

What is so special about a low calorie diet?

Stereotypes that healthy foods are never tasty don't benefit people in any way. A low-calorie diet breaks these conventional wisdom. Let's consider these features.

What is calorie counting for?

Naturally, the daily menu has a certain calorie content. The challenge is that the daily caloric intake should not exceed a certain limit. Such a diet is useful for people who are accustomed to constantly monitoring their diet. It's much better and healthier than eating everything and then going on a grueling diet.

A nutritionist will help with accurate calorie counting, who will select a diet suitable for a particular person. In this case, the degree of a person is certainly taken into account. The higher the activity, the more calories are needed for the normal functioning of the body.

Calorie counting rules

Before calculating the calorie content of your menu and drawing up an optimal diet, consider the basic principles of calorie expenditure.

• Calorie expenditure in men is higher than in women.
• Calorie expenditure decreases with age.
• Brain workers consume fewer calories than physical workers.
• For children, calorie consumption depends on age.
• The expenditure of calories in pregnant, lactating and physically working women is approximately equal.

This can be done in several ways.

• Using a calculator available on the Internet. It is enough to enter the names of the products in the corresponding lines, and you can quickly get the desired result.
• Calorie tables. The table of the lowest calorie foods for weight loss can also be found on thematic sites. Similar tables are also published in some cookbooks.
• Pay attention to the packaging of the products. Energy value per 100 grams is written on them.
• Nutritionists advise keeping a special calorie diary. This work requires accuracy and meticulousness, but the result is worth it. According to experts, this is the best option. This will help you compile a list of low-calorie weight loss foods for yourself.

The algorithm for calculating calories for ready meals is a little more complicated.

• Write down the names of all ingredients.
• Find, by weighing, the mass of each of the products that make up the given dish.
• Find on the appropriate table the energy value of all products included in this dish.
• Calculate the calorie content of each ingredient. For this, the mass of the product per serving is multiplied by its energy value per 100 grams.
• Find the sum of the obtained values. This will be the energy value of a complex dish.

Secrets of a balanced diet

What needs to be done to achieve good results?

• Store the food you need in the refrigerator. You need to take care of the set of spices and seasonings in advance.
• Make the menu well in advance.
• So that cooking does not take much time, prepare semi-finished products.
• Buy a special kitchen scale, get a special notebook, always have a calculator at hand. Make a list of low-calorie foods that can help you lose weight. Don't stop there - look for new recipes, discover new products.
• Make sure there is water nearby. Drinking more water will gradually become a healthy habit and will help you cope with hunger.
• If you are over forty years old, start using fish oil (preferably in capsules). It allows you to successfully cope with hunger.

Think about meals and snacks during work hours. Get comfortable dishes, beautiful bowls for food. Let losing weight become for you not a burdensome duty, not a burden, but a truly enjoyable experience.

A few words about the dishes that cannot be eaten (or at least in very limited quantities).

• Fast food with a lot of calories and no benefit.
• Sweet and flour dishes.
• Margarine.
• You must be very careful with carbonated drinks, which contain a large amount of sugar.
• Sausages.
• Crisps.
• All alcoholic beverages are prohibited.

Make sure your meals combine vegetable fats and complex carbohydrates. It is this combination that stimulates fat burning.

Are there any disadvantages?

With all the advantages, it also has its disadvantages. The main disadvantage is that, when you return to the previous diet, the lost pounds return very quickly. Therefore, if you want to consolidate the results obtained, you cannot abruptly leave the diet.

Sometimes, due to the low number of calories, you will feel a deterioration in well-being, since energy is needed for all processes in the body. Therefore, a diet with less than 1000 calories will not work for a long time.

Recipes for delicious and healthy weight loss dishes

Many people are interested in the list of products that burn fat for quick weight loss. Let's try to figure out on what principle we will build a low-calorie diet.

You cannot completely give up fat. The percentage of fat in the total calorie content of the menu should not exceed 20. This fat contains foods such as nuts, vegetable oil. The source of protein is lean meats (lean beef, chicken, rabbit, turkey). The source of complex carbohydrates will be foods such as cereals, grain breads.

An important part of a low-calorie diet is foods that contain fiber in abundance... There is a lot of fiber in plant foods. It is she who is the basis of a low-calorie diet. The diet should also include lean meats, fish, seafood. It is advisable to use meat in boiled and stewed form. The latter, in addition to having a low energy value, are well absorbed by the body.

An obligatory component of a low-calorie menu is dairy products: low fat or low fat. If you are a lover of fatty cheeses, you need to replace them with less fatty ones. The use of cereals and other foods with a high starch content is encouraged.

Cooking technology- baking in the oven, boiling, letting or steaming. The number of meals should be at least five, in small portions. Increase your water intake to two liters per day. If you are going to replace water with compote or fruit drink, be sure to consider their calorie content.

Here are some interesting low-calorie recipes to help you get lean quickly. In addition to them, you can familiarize yourself with the wonderful ones for fighting obesity.

Oatmeal salad

Ingredients:

• Oatmeal - 1 cup
• Honey - 1 tablespoon.
• Green apples - 1 pc.
• Lemon juice to taste.

Mix honey and lemon juice. Cut apples into thin slices, mix with flakes. Season the prepared salad with a mixture of lemon juice and honey.

Ingredients.

• 1 beet.
• 0.5 cups white beans.
• 1 green apple.
• Vegetable oil (olive or sunflower) - 1/8 of a glass.
• Lemon juice is an incomplete tablespoon.

Boil the beets until tender, peel them. Boil white beans. Peel the apple, cut into small plates. Grate beets on a coarse grater. Combine apple, beet and beans, season with butter and lemon juice.

Ingredients.

• 0.5 liters of chicken, beef or vegetable broth.
• 1 tomato.
• 1 small onion
• 1 clove of garlic.
• ¼ cup rice (brown is better).
• A little vegetable oil for frying

Wash the tomato and cut into small cubes, peel the onion and garlic, fry for 3 minutes in vegetable oil, season with broth, bring to a boil. Add rice to boiling soup, cook until tender.

Ingredients.

• 3 pcs. celery.
• 1 medium carrot.
• 0.5 zucchini.
• A little vegetable oil for frying.

Rinse the vegetables. Peel celery, carrots and zucchini, cut into small cubes, simmer in oil. First you need to put carrots in the oil, then onions, celery and, finally, zucchini (you can replace it with zucchini). Let it simmer for three minutes. Then the cooked vegetable garnish is salted to taste and finely chopped greens are added.

Ingredients.

• 2 sweet apples.
• 0.5 cups of milk.
• The white of one egg.
• Honey - one teaspoon.
• Juice squeezed from ¼ lemon.
• Gelatin.

Soak gelatin in milk for 0.5 hour. Wash the apples, peel, cut into quarters, remove the seeds. Bake the apples until tender. Stir apples until puree. Combine egg white with lemon juice, beat.

Combine the milk and gelatin mixture with the whipped egg white. Add apples, honey. It remains only to arrange the finished dessert in tins and leave to cool.

The main thing to remember is that the path to a slim figure and health should be full of joy and positiveness. Forget about constant diets, accompanied by breakdowns, irritation, remorse and lack of results.

Delicious, beautiful and healthy food will become a bridge to a new life. And you will be pleasantly surprised to notice that the excess mass will gradually give up its positions.

Always yours, Anna 😉

Low-calorie foods must necessarily form the diet of a person who has decided to make his body slimmer. It is known that food directly affects the energy of the body. And the increase, as well as the decrease in vital energy, depends on the food consumed.... However, there are healthy foods that have a beneficial effect on the health and energy of a person, while not adding extra pounds.

Reduced fat is one of the main criteria for low-calorie foods. Since the production of calories is doubled when fat is broken down. In the breakdown of carbohydrates and proteins, the opposite is true.

Low-calorie foods should contain adequate amounts of carbohydrates and fiber.

Carbohydrates, which are easily digestible, allow the body to easily deal with calories that come from fat. But the high fiber content will allow the body to be satiated for a long time, since it takes a long time to be digested.

And the most important thing is the high water content. Since there are no calories in the water at all, and based on this, the more water the product contains in its composition, the less room will be left for fats, carbohydrates and proteins.

Lowest Calorie Weight Loss Products - Herbal Products

Fiber is the fibrous part of plants that lowers cholesterol levels and slows down the body's absorption of carbohydrates. Thus, it turns out that plant foods can be considered the lowest calorie foods.

These are herbs, spices, teas, vegetables, fruits and berries that contain a lot of minerals, dietary fiber and vitamins. Still, the record holders for low calorie content are vegetables.

For example, broccoli contains 33 calories per 100g, while it has many useful qualities due to its composition. Broccoli contains: calcium, protein, magnesium.

In addition to the benefits of using this product for weight loss, there is also the fact that broccoli prevents cancer. They eat broccoli boiled and raw.

Helpful advice: do not overcook broccoli to avoid losing important nutrients.

In 100g carrots, which is a source of carotenoids - 35 kcal. The benefits of carrots are great, due to their antioxidant effect, it strengthens the immune system, increases intestinal peristalsis, and is good for vision.

100g contains 40 kilocalories. The artichoke nourishes the human body with important components: potassium, iron, magnesium and calcium. And thanks to the contained complex of enzymes and sugars, it is able to beneficially influence and normalize blood sugar levels.

You can also highlight other vegetables and herbs that will be useful in the process of losing weight. Among these minimally calorie-containing foods are:

• Eggplant - 24 kcal;

• Parsley greens - 49 kcal;

• Potatoes - 83 kcal;

• Zucchini - 27 kcal;

• Celery root - 32 kcal;

• Red cabbage - 31 kcal;

• Leeks - 40 kcal;

• Red and green peppers - 27/23 kcal;

• Turnip and white cabbage - 28 kcal;

• Beets - 48 kcal;

• Onions - 43 kcal;

• Cauliflower - 29 kcal;

• Parsley root - 47 kcal.

Fruits, like vegetables and greens, are low in calories, even though they contain fructose. For fruit to be effective during weight loss, you need to eat them during the daytime, preferably before lunch and in small portions.

100g of grapefruit contains about 35 calories. Perhaps the best assistant for losing weight. He has such a quality as the ability to kill the appetite. It will be enough to drink a glass of juice or eat a little grapefruit and hunger, as usual. It is known that ¼ part of grapefruit burns up to 800 kcal.

The calorie content of pineapple in 100g is 48 kilocalories. Pineapple is able to cleanse the body of toxins, lower blood pressure, regulate the activity of the gastrointestinal tract (gastrointestinal tract). Burns calories just like papaya.

Papaya, on the other hand, contains 43 kilocalories per 100 g. Its composition contains a large number of enzymes that help to digest proteins and burn fat. It is best to eat papaya while taking a meal, as its effects are not long-lasting.

In addition to the fruits already mentioned, the following fruits and berries will be useful in the process of losing weight:

• Lemon - 31 kcal;

• Apricot - 46 kcal;

• Orange, tangerine, red currant - 38 kcal;

• Pear - 42 kcal;

• Cranberries - 28 kcal;

• Raspberries and strawberries - 41 kcal;

• Plum - 43 kcal;

• Gooseberries and peaches - 44 kcal;

• Black currant - 40 kcal;

• Pomegranate - 52 kcal;

• Apple - 46 kcal.

Lowest calorie meat products

Plant foods are good for losing weight, but you should not exclude meat products from your diet.

Long-term lack of meat in the diet of a losing weight person threatens the lack of nutrients in the body that are not in plant foods.

Proteins that come from meat are an important component in muscle building. Thanks to the work of muscles, physical activity allows us to burn the right amount of calories.

The body will spend more energy to burn proteins, rather than digesting fats and carbohydrates.

When choosing meat, you should give preference to rabbit meat, lean cuts of veal and beef, white poultry meat. The listed products are quite satisfying. Their calorie content is as follows:

• Lamb kidneys - 77 kcal;

• Beef - 187 kcal;

• Beef udder, brains, kidneys, heart, tongue - 173/124/66/87/163 kcal;

• Turkey - 197 kcal;

• Horse meat - 143 kcal;

• Rabbit - 199 kcal;

• Chicken - 165 kcal;

• Pork liver, kidneys, heart - 108/80/89 kcal;

• Veal - 90 kcal;

• Chicken - 156 kcal.

Lowest calorie dairy products

It is useful to include in your diet and dairy products, which are equivalent to vegetable can burn fat.

They have this ability thanks to calcitrol, which is produced with the help of calcium, which is abundant in dairy products.

Milk contains important components: lactose, protein, mineral trace elements and substances, fat-soluble vitamins.

Low-calorie dairy products include the following:

• 10% cream - 118 kcal;

• 10% sour cream - 116 kcal;

• Fatty kefir - 59 kcal;

• Natural yogurt (1.5% fat) - 51 kcal;

• Low-fat kefir - 30 kcal;

• Low-fat cottage cheese - 86 kcal;

• Semi-fat cottage cheese - 156 kcal;

• Sour milk and milk - 58 kcal;

• Ryazhenka - 85 kcal;

• Condensed milk (no sugar) - 135 kcal.

What foods are the most low-calorie: a review of leaders (up to 20 kcal)

In addition to low-calorie, medium-calorie foods, there are foods with little or no calories.

For example, calorie content greenery can be from 0 to 50 kcal. It will be very useful to use greens in the preparation of various dishes, it is especially suitable for salads, as well as in cocktails, use as a powder for the second and first courses.

It is best to eat fresh greens, as it contains components such as vitamins and minerals, phytonutrients.

For example, asparagus(20 kcal) and pumpkin(20-22 kcal) are needed to remove excess fluid in the body. Asparagus contains amino acids, as a result of which it is a diuretic and a kind of "food detoxifier". If you go to lose weight up to 5 kg, then you need to consume 0.5 kg of these products daily for a month.

In 100g lettuce contains 15 kilocalories. The salad contains a lot of various useful elements and vitamins. Increases the immune system and is an aid in blood regulation.

The most beneficial product is considered to be - kale... The content of 100 g of kilocalories is very low - only 5 kcal. Contains folic acid, vitamins, iron, manganese and phytonutrients.

How not to remember such an important product as garlic - the calorie content of which is 4 kilocalories. It, like kale, helps fight cancer. It also reduces the likelihood of cardiovascular disease, is a strong antioxidant.

Chilli- 20 kilocalories per 100g of product. Stimulates the production of a natural analgesic. Protects the body from premature aging. Has the same function as garlic and kale.

Tea(white, green, black) does not contain any calories at all, just like water. Tea is a powerful antioxidant. Reduces the likelihood of a heart attack and is a good way to prevent cancer. There are many useful properties of tea: fluoride, creates safety for teeth; antispasmodic agent; anti-inflammatory; anti-allergenic.

Here are a few more low-calorie foods that will dilute your diet and benefit your body:

• Cucumber - 15 kcal;

• Sea cabbage - 5 kcal;

• Lettuce salad - 12 kcal;

• Dill and parsley (greens) - 13 kcal;

• Tomato - 14 kcal;

• Bamboo shoots, green onions, radishes, chard - 19 kcal.

So, having considered a wide variety of low-calorie foods for weight loss, we can conclude that the process of losing weight will be quite enjoyable, and not only useful. Among the huge number of vegetable, meat and dairy products, everyone can choose what they like in their individual menu!

Who among us does not like to eat deliciously? Everyone loves! No one will refuse either a hearty three-course dinner or a sweet aromatic dessert. But, as a rule, the tastier the dish, the faster we gain those nasty extra centimeters at the waist. Getting used to "gluttony", we take away the body's ability to function normally, and the fight against extra pounds becomes an obsession. As a result - severe dietary restrictions, crazy diets, no mood and no enjoyment of food. Although there is a huge variety of very tasty dishes and.

The most delicious low-calorie meals and foods for losing weight

• Low Calorie Mushroom Soup

  Ingredients:

  • 50 g dried mushrooms
  • Potatoes - 7 pcs.
  • Carrots -1 pc.
  • Bulb
  • Spices
  • Vegetable oil - 2 tablespoons

  Soak the mushrooms for a couple of hours, boil, rinse, chop finely and fry with carrots. Boil the potatoes and crush them to a puree state, add the mushroom broth until the consistency of sour cream. Next, add the frying and spices. The soup is ready.

• Veal in wine

  Ingredients:

  • Dry red wine - 100 g
  • Veal - 450-500 g
  • Two onions
  • 2 tablespoons of vegetable oil
  • Spices (mint, salt-pepper, basil)

  Cut the meat into pieces, simmer until soft, add onion rings, chopped herbs and a little water. Simmer for another fifteen minutes, add wine.

• Squash casserole

  Ingredients:

  • Eggplant - 400 g
  • Zucchini - 600 g
  • Vegetable oil - 2 liters.
  • Sour cream - glass
  • Spices

  Soak the eggplants in slightly salted water for half an hour. Then put them alternately with zucchini on a baking sheet, sprinkling with oil on top. Send to the oven. At this time, beat the sour cream, spices and egg with a mixer and pour the toasted vegetables with this mixture. After that, bring the casserole to full readiness.

• Berry cocktail

  Mix in a mixer a third of a glass of milk, fresh or frozen berries (strawberries, raspberries, blackberries), a glass of low-fat yogurt. This dessert is perfect for a losing weight lover of sweets.

• Oven baked fish

  There are many recipes for preparing a low-calorie and tasty fish dish. To do this, you need to take any fish (except for the fattest varieties), peel, sprinkle with spices (ginger, salt, pepper), sprinkle with lemon juice, wrap in foil and send to the oven. Of course, the ideal option is salmon or trout, but due to the fat content of these varieties, it is preferable to choose a lighter type.

• Shrimp kebab

  Oddly enough, an amazing shish kebab can be prepared not only from meat. Leaving the tails, peel the shrimp, marinate and leave in the refrigerator for a couple of hours. We prepare the marinade from tomato paste, oregano, pepper-salt, parsley with garlic, olive oil and lemon. Next, we arrange the pickled shrimp as a traditional barbecue, stringing several pieces on each skewer. Instead of the usual onion rings, alternate shrimp with pickled lemon wedges. Grill for five minutes on each side and the low calorie kebab is ready.

• Apple dessert

  • Peel the cores out of the apples.
  • Fill the holes with honey, nuts and dried fruit.
  • Bake the apples in the oven for fifteen minutes.

  Tasty, healthy, low-calorie.

• Green salad with feta cheese

  Ingredients:

  Even a child can handle the preparation of this salad. Grate cheese on a coarse grater, combine with herbs, spices and sour cream, mix, sprinkle with dill, decorate, based on your imagination.

• Asparagus salad

  Ingredients:

  Mix rice and a storehouse of minerals - asparagus, after boiling them. Grate the cheese and add to the salad along with the herbs, season with sour cream.

• Ingredients:

  Pour boiling water over the tongue for fifteen minutes. Crush the garlic, add spices, crushed bay leaves, oil and juice of half a lemon to it, mix. Pull out the tongue, pull off the skin, grease with the prepared mixture, hide in the cold for three hours. Then wrap in prepared foil and place in the oven.

• Mushroom omelet with spinach

  • In a preheated skillet, sauté half a glass of chopped champignons in a spoonful of olive oil.
  • Add half a cup of spinach and fry until soft.
  • Next, pour in the eggs (three whites and one whole egg, pre-shaken).
  • After three to four minutes, place a slice of goat cheese on top of the omelet and fold the dish in half.

  Consume with whole grain bread.

• • Brush a slice of whole grain bread with a tablespoon of grated low-fat cheese.
  • Place a slice of salmon on top.
  • Next is a slice of red onion and watercress.

  Serve with chickpea, zucchini, sesame and champignon salad.

• Put on a slice of whole grain (preferably dried) bread:

  • Crushed white beans
  • Onions stewed in olive oil (in circles)
  • Poached egg

  Sprinkle with grated Parmesan and chopped herbs on top. Serve with vegetable soup sprinkled with chopped spinach.

• Caesar-light salad

• • Put the boiled potatoes in a baking dish.
  • Sprinkle with slices of cooked turkey mixed with cooked beans in equal proportions.
  • Sprinkle with grated low-fat cheese on top, add a pinch of chili.

  Bake until a cheese crust forms.

• Ingredients:

  Cut zucchini into rings, apples - into cubes, onions - into half rings, potatoes - on a grater. Heat the olive oil in a saucepan, fry the onions, add the zucchini and potatoes with apples, fry a little, add water. After boiling, cook for fifteen minutes under the lid. Add herbs and garlic a few minutes until fully cooked. Remove from heat, grind in a blender, pour in milk, add cheese, salt. Cook for a few more minutes.

• Ingredients:

  Rinse, dry and disassemble the cabbage into inflorescences. Pour flour, garlic powder and oil into a bowl. Gradually pour in milk, stirring the mass. Dip each inflorescence of cabbage into the finished mixture, put on a baking sheet on top of baking paper, send to the oven for twenty minutes. Then lower the oven and continue baking for another twenty minutes. Serve as a snack.

• Ingredients:

  Saute the chopped onions for five minutes, add broccoli, disassembled into inflorescences, simmer for ten minutes. Put the contents of the frying pan, eggs, spices in a blender and mix in one mass. Add grated cheese and flour to it. Form cutlets, roll in breadcrumbs, fry in the usual way. Or bring them to readiness in the oven.

• Steamed sturgeon

  Ingredients:

  Rinse the fish, cut into medallions, dry with a towel, season with spices. Place on the steamer wire rack, skin side up. Top with olive rings, pour over with wine, run the double boiler for half an hour. Sauce: melt butter in a skillet, add sifted flour, a glass of broth from a double boiler and cook for ten minutes, stirring occasionally. Strain the sauce, add a piece of butter, salt, squeeze the lemon, cool. Put the fish on a dish, pour over the sauce, decorate, add a vegetable side dish.

• Ingredients:

  Cut along the zucchini, season with salt and bake in the oven for ten minutes. Chop the garlic with tomatoes, simmer in a pan, add water and finely chopped beans, simmer until soft. Remove the pulp from the cooled zucchini with a spoon, chop it and add to other vegetables in the pan. Season with spices and salt, simmer. Salt the zucchini, put in the oven for another ten minutes. Cool the zucchini, fill them with vegetable filling from the pan.

Delicious and Low Calorie Diet - Healthy Facts

And do not forget to pamper yourself, beloved, bitter chocolate... It has a psychotherapeutic effect and is rich in antioxidants.

Those who dream of losing weight strive to find the necessary diet. Today, more than ever, there are many different, sometimes contradictory advice on this matter. Some advise mono diets, others - alternating meals with fasting days ... just to list.

You might not blindly believe that just a few calories will lead to weight loss, but it's worth remembering that calories are the energy the body needs. And the amount consumed should be proportionate to the amount spent. So one cannot do without low-calorie dishes in modern conditions.

Let's start with salads. After all, they are the easiest to make low-calorie. Most often, salads include vegetables and fruits, and they have the lowest calories.

• Apple;
• grapefruit;
• pear;
• kiwi;
• Garnet;
• natural yogurt.

Cooking time - 15 minutes.

Caloric content - 46 kcal.

Fruits can be taken and others, as long as they are not sweet, like banana, grapes, orange. And most importantly, the dressing for a low-calorie salad should not consist of sour cream, and even more so from mayonnaise. Natural yogurt works best. It completely replaces sour cream to taste, but there is almost no fat in it.

So, cut all the fruits into cubes, remove the kernels from the pomegranate, the kiwi can be cut into rings. Do not peel off apples and pears. It contains essential vitamins and minerals that humans need. And in terms of diet, they are required in greater quantities, since the rest of the food cannot compensate for them.

Put everything in a salad bowl, pour over yogurt, mix a little. Everything is ready to eat.

Vegetable salad

• carrots - 1 piece;
• Peking cabbage - 1 fork;
• leaf salad;
• any greens to taste;
• margelan radish - 1 medium;
• lemon.

Cooking time - 20 minutes.

Calorie content - 42 kcal.

Chop the cabbage thinly, chop the salad as well. Tear the greens with your hands. This will keep more useful things in it than when cutting with a knife. Cut the radish into thin strips. Squeeze juice from one lemon and sprinkle vegetables with it. Mix well.

You can add a little salt. But at the same time, remember that salt will retain fluid in the body, and the process of losing weight will occur much slower. It is not worth refueling with anything other than lemon juice, since the calorie content will immediately increase. Especially high-calorie olive oil.

So, if you really want to add fat, then it is better to use 2-3 teaspoons of unrefined sunflower oil, it has the least calories. We can also recommend flaxseed oil. It is both low-calorie and extremely useful for weight loss. But it has a specific taste and smell, therefore - not for everybody.

Slimming soups

Any diet requires lunch and liquid food.

Therefore, consider options for low-calorie soups.

Tomato soup

This is a lean soup. Prepared exclusively from vegetables and without frying. It is known that you can lose weight by eating potatoes, if you do not eat them with butter, lard, etc. After all, it is not only about calories, but how foods are combined. In some combinations, the calorie content instantly increases.

Soup products:

• white cabbage - 100 grams;
• Brussels sprouts - 100 grams;
• broccoli - 100 grams;
• potatoes - 2 tubers;
• bell pepper - 1 piece;
• greens;
• tomatoes - 3 pieces.

Cooking time - 40 minutes.

Calorie content - 23 kcal.

Boil water, put chopped white cabbage in it. Let it boil. Then add diced potatoes. Put the Brussels sprouts with whole heads and broccoli with inflorescences. Cook for 15 minutes.

Then dip bell pepper rings and tomato slices into the soup. Cut two tomatoes into wedges. Pass another one through a strainer so that the juice and puree gets into the soup. Simmer for another 10 minutes. Then add any greens in abundance, without restrictions.

You can add a little salt. It will also help to reduce the calorie content if you put pieces of pumpkin or zucchini instead of potatoes.

Chicken soup

Meat is an irreplaceable product, especially for dietary nutrition. The main thing is that the meat should be lean. The most suitable is chicken or turkey breast.

For a low-calorie meal, you need to prepare:

• chicken breast - whole medium-sized;
• carrots - 1 piece;
• onion - 1 piece;
• rice - half a glass;
• greens.

Cooking time - 1 hour.

Caloric content - 25 kcal.

Peel the breast and cook until tender. Then remove from the broth and cut into slices.

Pour rice into the broth. Brown or parboiled rice is best for a low-calorie soup. These types have a lower starch content. And the one that is in the absence of frying in oil will not be able to combine with fat and disrupt the dietary lightness of the dish.

Chop the onion and carrots, put in a pan, add a few tablespoons of broth from the pan and blanch for five minutes. Add more broth if necessary.

In the meantime, send the sliced ​​meat to the broth. Lastly, put the blanched onions with carrots and simmer for 10 minutes over very low heat.

Season with plenty of herbs and serve.

Buckwheat soup

Everyone has long known that buckwheat is the person who is revered by those who are losing weight. Although this is not the lowest-calorie cereal, it still contains a lot of vitamins, minerals and salts that are extremely important for losing weight. In addition, boiled buckwheat is delicious without any additives, even without salt. This gives her an advantage over other cereals.

For cooking you will need:

• buckwheat - 1 glass;
• mushrooms - 200 grams;
• carrots - 1 piece;
• onion - 1 piece;
• raw egg - 1 piece;
• corn flour - 4 tbsp. spoons;
• chicken broth - 2 liters;
• boiled potatoes - 4 pieces;
• bay leaf, salt, herbs.

Cooking time - 1 hour.

Calorie content - 38 kcal.

Pour washed buckwheat into boiling chicken broth, preferably from the breast. Add salt and lavrushka. As soon as it boils, reduce heat and simmer, covering with a lid.

Blanch finely chopped onions and carrots in a saucepan with a little broth until the carrots give off their juice and color. Then add the chopped mushrooms there. Blanch for five minutes.

You can take any mushrooms: canned, frozen, dried, fresh - whatever you have. Dried should be boiled or soaked before cooking. Defrost frozen in cold water. It is not advisable to use canned food, there may be added preservatives that do not reduce calorie content.

In a separate bowl, make mashed potatoes from boiled potatoes, beat in an egg, add 2-3 tablespoons of broth and flour there. Knead a viscous dough.

Then, with the tip of a teaspoon, scoop up a little of this dough and, dipping it into boiling soup, dip the dumplings there.

As soon as all the dumplings are sent to the soup, they have increased in size and floated to the surface - the slimming soup is ready.

Sprinkle well with herbs and serve.

Rye croutons are ideal for this low-calorie soup. To do this, cut the stale bread into small pieces, into thin strips and put in a warm oven, no more than 150 degrees. Dry, stirring occasionally so that the heating is more even. After taking out the ready-made crackers, cool them. Serve instead of bread.

Second courses for weight loss

Not a single person eats soups alone, everyone eats second courses, and those who follow a low-calorie diet are no exception. What can be prepared for this?

Lean meats, fish, vegetables - all of these products are ideal for a low-calorie menu.

Best when steamed or in the oven. In this way, nutrients will be retained in the food, but fat saturation will not occur.

For this low-calorie dish, you can take absolutely any vegetables, depending on the taste. For example:

• eggplant;
• Bulgarian pepper;
• a tomato;
• zucchini;
• broccoli;
• cauliflower.

Cooking time - 40 minutes.

Calorie content - 32 kcal.

The number can be arbitrary. You can all equally, or you can diversify.

So, you should cut the eggplant into thick rings, if it is large and thick, then into half rings. Pepper - in slices. Zucchini - in thick strips. Tomatoes - in transverse circles. Disassemble the cabbage into separate inflorescences, cut the largest in half.

Now put all the vegetables neatly and evenly in one layer on a wire rack, slightly oiled, so that they do not stick. Place the wire rack in an oven heated to 170-170 degrees above the baking sheet so that the juice from the vegetables flows into the container. Bake for 15-20 minutes until browning.

You can eat such a diet for weight loss both hot and cold, the temperature will not affect the taste of the baked vegetables in any way.

Veal with mushrooms and potatoes

You should prepare:

• lean meat - half a kilogram;
• mushrooms - 200 grams;
• potatoes - 4 pieces;
• cheese - 50 grams.

Cooking time is one and a half hours.

Caloric content - 53 kcal.

Wash the potatoes well and do not peel them. Cut each potato lengthwise to about a third of the thickness. Grease this slot a little with butter, preferably butter, it has fewer calories than vegetable oil. Gently place the finely chopped mushrooms there.

Place these "sandwiches" in a flat frying pan without a handle or in a baking sheet with high sides and place in the oven. Put the potatoes with a slit upside down.

Bake at 170 degrees for 40 minutes or a little less if the potatoes are small. Five minutes before being ready, take out the baking sheet and put a piece of cheese in each potato. Cheese, for obvious reasons, should be taken low-fat. Place in the oven for another five minutes to melt and bake the cheese.

During this time, you need meat, it is better to cut the veal into transverse pieces of medium thickness, no more than one and a half cm. Salt a little, you can add aromatic seasonings. Fry without fat in a non-stick skillet or on a contact grill. Young lean meat will cook quickly, in the absence of fat it will not become fried, which is not recommended for losing weight.

Serve on the table in a large flat plate: a slice of meat and one potato. This low-calorie dish can also be eaten cold. After all, there is not a drop of fat, which means that nothing will solidify.

Slimming desserts

Well, who wants to give up desserts, even if on a diet? You don't have to do this if you prepare the right dessert. Even pies and cookies can be eaten and lost.

Apple pie air

Very light, tender pie without dough.

• Apples - one and a half kg;
• flour - 1 glass;
• semolina - 1 glass;
• granulated sugar - 1 glass;
• soda - a quarter teaspoon;
• butter - pack.

Cooking time - 1 hour.

Calorie content - 47 kcal.

Apples need to be grated, of course, after peeling them from the core.

Mix sugar, flour, semolina and soda in a separate container. It should make a crumb. This will be the dough.

Now prepare a deep baking sheet or form, line the bottom with parchment. Pour a layer of crumb-dough onto the paper, then a layer of apples. Repeat layers until you run out of food. The top layer must be made of dough.

Lay oil on the surface in thin plates.

Put in the oven and bake at about 200 degrees for 40 minutes. During this time, the low-calorie pie will brown.

Take out, cool and cut into cakes.

It turned out to be a very easy dessert for weight loss. There is no dough in it, the sugar caramelized the apple juice and it turned out between the sandy layers of jelly.

You will need:

• "Hercules" flakes - a glass;
• banana - 1 piece;
• honey - 2 tbsp. spoons;
• raisins - 2 tbsp. spoons.

Cooking time - 30 minutes.

Calorie content - 28 kcal.

The banana should be ripe and soft. It needs to be mashed with a fork. Add oatmeal there. Just do not take flakes for cookies without boiling, ordinary ones are better. You can use not only oatmeal, but also a mixture of cereals.

Pour the raisins soaked in cold water into the mass. Stir until the raisins are evenly distributed.

Bake at 180 degrees for 15 minutes. The biscuits will become stringy and soft at first. But its readiness will be visible in color. Remove the sheet and cool the cookies. When it hardens, carefully peel off the paper.

A wonderful low-calorie dessert for slimming: no flour, no sugar, and no fat. But there is fruit. You can add nuts to these cookies.

It turned out quite tasty, varied diet for weight loss. It seems that there is an answer to the question: what to eat in order to lose weight.

But it is imperative to remember that, no matter how low-calorie the dishes are, it is imperative to observe the diet and volume.

Just because a salad is made from cabbage doesn't mean it can be eaten in a bucket. After all, each product initially contains both sugar and fats. That is why you should carefully observe the number of products on the menu.

And finally, another recipe for a delicious low-calorie dish is in the next video.

Nowadays, doctors and nutritionists recognize that calorie counting is the foundation of a healthy lifestyle and nutrition. All-day low-calorie, readily available foods that will delight you and your loved ones can be found in this article. Of course, recipes for losing weight can be subject to minor changes, you can choose seasonings - but their energy value will also change. Whether food should be salted - decide with your doctor.

Salads are the staple of many diets. They are strongly associated with healthy living and calorie counting.

Hot rice

Three servings, each calorie 190 kcal. To make this salad, you will need:

• 200 g of rice;
• 100 g of tomatoes;
• 90 g olives;
• 50 g carrots;
• 50 g bell pepper;
• 50 g canned green peas;
• 20 g hot peppers;
• Art. a spoonful of olive oil;
• Herbs and condiments.

Wash rice twice, cook in slightly salted water. We cut the tomatoes and bell peppers as we are used to. We remove all the insides from the hot pepper in advance, chopping them together with the carrots.

Drain the rice and cool. Stir the ingredients (you can cut the olives if you wish). Add seasoning, salt, season with olive oil.

With shrimps

Each of the three servings of this delicious salad contains only 55 kcal. If you don't feel like peeling shrimp, buy it peeled. To make a low-calorie salad, you will need:

• 200 g shrimp;
• 150 g tomatoes;
• 100 bulgarian peppers;
• 50 g of cucumber;
• 50 g onion;
• 70 ml of good white wine;
• The juice of one lemon;
• Art. a spoonful of olive oil;
• Greens, salt and freshly ground black pepper.

Cook the shrimps - no more than three minutes, so as not to become "rubbery". When they lie down and cool down, we will cleanse the seafood from the insides and chitinous cover. After that, fry the shrimp meat in olive oil. Frying for a long time is also not necessary - let the shrimps brown a little. Pour lemon juice and rest for half an hour.

While the shrimps are cooling, we cut the vegetables as we please. Mix, season with wine, the rest of lemon juice and olive oil.

First meal

Soups are essential for good digestion. In addition, they provide a sense of fullness due to the volume of liquid - even if the recipe is low in calories. Therefore, on a diet, you do not need to be afraid to overdo it with first courses. The diuretic effect will also be helpful in flushing excess moisture out of the fat cells.

We divide the finished dish into four servings, the calorie content of each will be 130 kcal. For cooking you will need:

• 100 g potatoes;
• 100 g of tomatoes;
• 75 carrots;
• Art. a spoonful of olive oil;
• 100 g of white bread;
• Art. a spoonful of sour cream;
• If desired, freshly ground black pepper, parsley and salt.

We cut vegetables, cook over low heat, covering with a lid. We bring it to readiness. Using a slotted spoon, take out the vegetables from the ready-made broth.

Mix the vegetable base and olive oil in a blender. Pepper and salt. To make it easier to mix, add half a glass of broth. Turn it into a smooth puree in a blender.

We cut the bread. Fry in a skillet without adding any fat. Season the finished blender soup with sour cream and parsley, before serving, pour in some of the croutons.

Vegetable soup with rice

The final calorie content of each of the eight servings of this dish is very low - 25 kcal. For cooking we need:

• 2500 ml of vegetable broth;
• 200 g potatoes;
• 100 g of cabbage;
• 100 g of tomatoes;
• 100 g of bell pepper;
• 100 g onion;
• 75 g carrots;
• Three tablespoons of tomato paste;
• 40 g of rice groats;
• A tablespoon of sunflower oil;
• A spoonful of sour cream per serving (fat - 15%);
• Seasonings, salt, freshly ground pepper.

Cut the tomatoes, potatoes and onions into small pieces. Chop the carrots on a grater. At this time, bring our broth to a boil. Then - boil rice and chopped potatoes in it.

Cooking a dressing for soup. Heat the sunflower seeds in a skillet. Fry chopped carrots, tomatoes and onions.

Shortly before cooking, add bell pepper and cabbage to the soup. Peppers need to be peeled and cut into small pieces. The soup should be served with herbs, spices and sour cream.

For the second

Many people on diets are confused by the fact that they cannot normally eat fried meat. Of course, you will have to forget about fatty steaks with sour cream sauce. But this does not mean that you will not find delicious recipes with meat and fish for the second. The main thing is to choose the right type of meat, it should not be fatty.

Having prepared the dish, divide each half of the zucchini into three parts, thus obtaining six portions. The calorie content of each will be 70 kcal. For this recipe you will need:

• A pound of zucchini;
• 250 g lean beef;
• 200 g of tomatoes;
• 100 g of bell pepper;
• 75 g onions;
• 75 g carrots;
• A tablespoon of olive oil;
• 2-3 garlic cloves;
• A couple of cherries, from which you need to remove the seeds in advance;
• Seasonings, freshly ground pepper, dill and salt.

Turn the beef, carrots, garlic and half the tomatoes in a meat grinder. Add cherries and seasonings, salt, pepper, mix well.

Cut the zucchini in half. We clean from unnecessary seeds, scrape out the inner surface. Salt lightly, rub with a crushed head of garlic. Fill the resulting baking dishes with minced meat.

Lightly grease the baking sheet with oil. We put our zucchini. We bake in the oven at a temperature of two hundred degrees, the cooking time is twenty minutes.

While the zucchini is baking, finely chop the remaining tomatoes, bell peppers and onions. Fry olive oil in a skillet until light golden brown. Season with freshly ground pepper, salt.

Put the resulting vegetable dressing on the finished zucchini. We return to the oven for ten minutes. Add dill and parsley before serving.

Diet grill

The classic kebab is poorly suited during a diet. But you can pamper yourself with a grill thanks to this recipe. The energy value of each of the four servings is 140 kcal. You will need:

• 300 g lean pork;
• 100 g of tomatoes;
• 50 g zucchini;
• 50 g eggplant;
• A tablespoon of olive oil;
• A bunch of fresh herbs;
• A teaspoon of lemon juice;
• A pair of garlic cloves;
• One bay leaf;
• A little salt and finely grated ginger.

Chop the garlic, mix with crushed bay leaves, ginger, add oil. We bring our marinade to a homogeneous state, put the pork. We leave to lie down for 2-3 hours, the longer, the tastier. If you add ginger or go too far with garlic, do not keep it for more than an hour and a half. These condiments can leave an unpleasant taste after long marinating.

We bake in the oven at a temperature of two hundred degrees, for about a quarter of an hour. At the beginning of cooking, cover the fish with a layer of foil. Five minutes before the end of baking, put the shrimps (after peeling), a couple of lemon slices, chopped tomatoes and asparagus on the fish.

The calorie content of a portion, if divided into four parts, is 102 kcal. Trout may not always be affordable. It is easy to replace it with pink salmon in this dish - the energy value will even decrease slightly. You will need:

• 400 g of trout or other fish of about the same calorie content;
• 150 g shrimp;
• 110 g asparagus;
• 100 g of tomatoes;
• The juice of one lemon;
• A tablespoon of olive oil;
• Seasonings for fish, garlic, freshly ground pepper and salt.

Cut the fish fillets into small pieces. Preparing a light marinade - mix olive oil, lemon juice, spices and freshly ground pepper. Cover portions of trout with this mixture, leave to marinate for an hour and a half.

Breakfast omelet

This is a low-calorie and tasty omelet to eat before heading out to work. The energy value of each of the five servings of this breakfast is only 47 kcal. In addition to two eggs, we need:

• 300 g of bell pepper (better - different colors);
• 30 ml of milk;
• 10 g butter;
• A little basil and parsley, salt.

We cut the pepper into small pieces, having previously peeled off the seeds. Fry in butter until light golden brown. Add the parsley.

Mix the eggs (without removing the yolks) and the milk. At the same stage, salt and mix well. Remove the pepper from the pan.

Pour our egg mixture into the pan where the peppers were fried. The vegetable oil flavor will saturate the omelet. When the omelet is a little thicker, spread the pepper from one half of the eggs without touching the edges. Close the filling with the other side of the omelet, and keep a little more in a skillet on both sides. Place a few basil leaves before serving.

Divide the sweet dish into seven servings. The energy value of each will be 160 kcal. We need:

• A pound of low-fat cottage cheese;
• 200 g sour cream with a fat level of 20%;
• A couple of chicken eggs;
• A pack of butter;
• 200 g apples;
• A tablespoon of sugar with a top;
• 40 ml of water;
• 80 g icing sugar;
• A little vanilla;
• Any fruit.