The most high-calorie dish in the world. Low Calorie Weight Loss Recipes

How to Prepare Delicious Low Calorie Weight Loss Meals Using Simple Foods? Low-calorie recipes with calorie information can help you stay healthy and full on your weight loss journey. Simple recipes won't take long and won't require exotic ingredients to prepare.

Dishes from simple products

To reduce the calorie content of your meals as much as possible, bake them in the oven, grill, or cook in a slow cooker without using oil. Simple, low-calorie meals can be baked in foil or parchment - this way all the juice of the ingredients remains inside and you get tasty dishes suitable for weight loss.

1. Try to use vegetables fresh - this way you will preserve all the useful vitamins, minerals and fiber.
2. Add boiled chicken, fish or shrimp to salads - this will increase the protein content in food.
3. Replace butter and mayonnaise with olive oil - there will be no gain in calories, but unsaturated fats in vegetable oil are much safer for vascular health.

Salad with shrimp

Low-calorie meals are obtained by combining vegetables with seafood. For 4 servings you need:

• 200 g frozen shrimp;
• 1 tomato, cucumber, bell pepper;
• half an onion;
• juice of one lemon;
• 1 tbsp. l. olive oil;
• salt pepper.

Boil the shrimp by immersing them in boiling water for 3 minutes, then pour out the water. Chop vegetables, add boiled shrimp to them. Mix oil, lemon juice, salt and pepper separately. Season salad with this sauce. The calorie content of each serving does not exceed 100 calories.

Vegetable salad

Vegetable salads are among the lowest calorie weight loss meals. For 4 servings of cabbage salad you need:

• half a fork of white cabbage;
• 1 fresh or pickled cucumber;
• 2 apples;
• 1 onion and 1 carrot;
• 1-2 celery stalks;
• 2 tbsp. l. olive oil;
• 1 tbsp. l. apple cider vinegar;
• salt pepper.

Chop and mix vegetables. Make a dressing with oil, vinegar, salt and pepper by stirring them together. Pour the dressing over the salad. There are 133 calories in one serving of salad.

Omelet with vegetables

Delicious, low-calorie meals can be prepared with eggs and vegetables. For a serving of omelet, take:

• 2 eggs;
• 2 tbsp. l. skim milk;
• 1 tomato and 1 bell pepper;
• 1 tbsp. l. vegetable oil;
• salt, pepper, herbs.

Chop vegetables, fry a little in oil. Mix eggs with milk, add spices and fill vegetables with this mixture. Cover the skillet with a lid and bring the omelette until tender. This dish contains 350 calories.

Zucchini with shrimps

For 4 servings of the dish you need:

• 2 tbsp. l. vegetable oil;
• 500 g frozen shrimp;
• 700 g zucchini;
• 3 cloves of garlic;
• a quarter glass of water or broth;
• juice of 1 lemon;
• 2 tsp grated cheese;
• salt, pepper, herbs.

Fry shrimps with garlic for 2-3 minutes in oil. Pour in lemon juice and broth, add spices, wait for a boil. Add the zucchini, cut into thin strips, to the mixture and simmer for 1-2 minutes. Sprinkle with cheese and herbs and remove from heat. Each serving contains 225 calories.

Baked salmon

Use parchment paper for baking in this recipe. For 4 servings you need:

• peel 3-4 potatoes;
• 400 g salmon;
• 2 lemons;
• chop 4 cloves of garlic;
• salt, pepper, herbs.

Cut the lemon and potatoes into thin slices. Preheat the oven to 200 degrees. Arrange the potato slices on 4 sheets of parchment and season with salt and pepper. Place herbs, fillet slices on top, lemon slices and garlic. Wrap the parchment in envelopes and place in the oven for 15 minutes. Each serving contains 232 calories.

Chicken breasts baked in foil

Using the baking foil will make the meat more juicy. For 4 servings of the dish, take:

• 2 medium tomatoes or several small ones;
• 2 cloves of garlic;
• half a can of canned corn;
• 4 tbsp. l. olive oil;
• salt, pepper, herbs.

Take 4 sheets of foil for 4 servings. Spread the chicken breast, chopped tomatoes, minced garlic, and a couple of tablespoons of dry corn on each leaf. Drizzle with oil, add spices. Seal the foil with an envelope. Preheat grill or oven to 220 degrees, bake for 20 minutes. The finished dish contains 290 calories per serving, sprinkle with herbs when serving.

Chicken breast with rice

For 4 servings of chicken, take:

• 400 g skinless chicken breasts;
• 2 tbsp. l. vegetable oil;
• salt, pepper, herbs.

For a rice side dish you need:

• 1 cup rice
• 2.5 cups of broth (you can dilute a cube or use boiled chicken broth);
• juice of 1 lemon.

Heat the oil in a deep bowl, sprinkle the chicken with spices and fry for 1-2 minutes on each side. Transfer the chicken to a plate. Rinse the rice beforehand. Add rice, broth, lemon juice to the same skillet. Place the chicken on top, cover, simmer for 20-25 minutes over low heat, until all the liquid has disappeared. Add greens. There are 340 calories per serving of this dish.

Calorie table

The calorie content of dishes prepared from several ingredients consists of the calorie content of each component.

Please note that when cooked, the final weight of the dish is usually less than the total weight of all components. Therefore, it is more convenient to calculate the calorie content per serving than per 100 grams of the dish, especially when you do not know how much food came out after cooking, but you can estimate the number of servings.

For ease of calculation, do not take into account the calorie content of the spices. The calorie content of non-starchy vegetables such as cucumbers, cabbage, tomatoes can also be ignored - it is very small. A standard bowl of cooked soup or second course contains 250-270 g, a portion of vegetables or salad - 100-150 g, meat - 100 g raw, cereals - 100 g ready-made. Some low-calorie meals with approximate calories are shown in the table.

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. Trends of the XXI century have led to the fact that food has 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 excess 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 food 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 into 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 is 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:

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 and 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 breathing, pumping blood through the vessels, working 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;
• 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. There are many proponents and opponents of a plant-based diet, and it is unlikely that they will 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 a temperature of 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 remains of the puree are 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. Over time, 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, be sure to include foods high in iron, iodine, calcium and vitamins D and B12.

Diet recipes for weight loss 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 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 can 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. An example of 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 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. Calorie 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 a dish by replacing 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 Tuesday

• Morning: 100 g low-calorie cottage cheese, 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 the flakes with warm water, put the container in the microwave or on 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 a fashionable and healthy diet 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 dough - 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 the 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 the pot is placed in an oven preheated 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 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 people and contains 172 kilocalories per 100 grams of product.

Rice paper is moistened and laid out on a towel to remove excess moisture. The noodles are poured 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. Almost any vegetables can be added 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 in 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. Such a dietary dinner 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: fresh 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 the help of it, 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

• Products 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 must be poured into a bowl and poured over with hot water. Put on the "Porridge" mode for 20 minutes.

Lean cutlets. Caloric content 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, first 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. Add half a glass of water and 150 grams of dried fruit there, sprinkle everything with sugar on top. 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.

A 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, cut the pepper and onion into rings, and cut 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 prepare 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 from 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 a 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 delicious food and surprise others with your ideal figure.

desserts

While losing weight, you should 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, since 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 thoroughly mixed. 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, but you can always create your own shake.

Diet recipe books

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

• "Recipes. Diet and Vegetarian Meals ";
• “Modern food. Desserts for losing weight ";
• “Modern 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.

In the fight against extra pounds, you always have to fight with appetite. As a rule, delicious food is not dietary, and the lowest-calorie meals in the diet when losing weight do not taste at all. But eating right, enjoying food is real, you just need to add a little knowledge about the calorie content of the foods you eat and connect your imagination. There are tons of delicious and simple recipes that can diversify yours.

Low-calorie recipes with calories listed with photo

There is one main rule in dietary cooking - allow yourself to eat everything, only use low-calorie ingredients for your meals. When losing weight, use a steamer, grill or oven for preparing diet food, and forget about cooking in a pan. The basis of a low-calorie menu is this. When losing weight, it is allowed to include lean meat, fish and seafood (mussels, shrimp, squid), dairy products, mushrooms, chicken liver, rice, buckwheat in the diet.

It is important for a dieter to know that the higher his physical activity, the more calories the body needs to keep the body healthy. When calculating calories while losing weight, keep in mind that:

1. With age, the body's need for calories decreases.
2. Women consume less calories than men.
3. Pregnant and lactating women spend more calories.
4. In children, the daily calorie intake depends on age.
5. Mental work requires fewer calories than physical work.

It is possible in low-calorie meals. To do this, it is advisable to use an online calculator on the Internet or keep a personal calorie diary and enter the information contained on food packages there. The average amount of calories consumed during weight loss is set in the range from 800 to 1500 calories per day. Let's take a look at how to make delicious dietary meals from easily accessible and simple foods for every day. We offer several quick-cooking recipes for weight loss with calorie counting.

Shrimp salad with vegetables and herbs

An easy and nutritious, low-calorie weight loss dish, Shrimp Salad, which can be served for breakfast or dinner, contains the following ingredients:

• 170 g large shrimp;
• one cucumber;
• 150 ml one percent yogurt;
• a bunch of parsley and dill;
• ground black pepper, salt.

Cooking method:

1. Boil the shrimp in lightly salted water (5-7 minutes).
2. Chop greens and cucumber.
3. Mix the peeled shrimp with vegetables, herbs, spices to taste.
4. The energy value of the dish is 237 calories.

Grilled meat with vegetables

Meat dishes can also be low in calories if you use lean beef, turkey, and rabbit. We suggest including in the diet for weight loss a recipe for a low-calorie beef steak grilled with vegetables. Ingredients for 4 servings:

• 650 g beef steak;
• 2 zucchini;
• 50 g plums. oils;
• one onion;
• tsp grated lemon zest;
• 20 g chili;
• spices, herbs.

Cooking method:

1. Combine 1 inch thick beef slices, coarse onion slices and zucchini diagonally slices.
2. Add chili, spices, stir, leave for a few minutes.
3. Combine oil, herbs, lemon zest, a pinch of salt.
4. Place the beef on the grill, fry for 5 minutes on each side, then set aside.
5. Grill the vegetables, turning over for about 8 minutes.
6. Spread the lemon-spicy sauce on the steak, serve with vegetables and herbs.
7. The energy value of the finished dish is 2100 calories.

Chicken baked with cheese in the oven

Ingredients:

• 250 g chicken fillet;
• one tomato;
• 2 tsp low-fat sour cream;
• 50 g of cheese;
• spices.

Cooking method:

1. Rinse the fillet, cut into thin strips.
2. Cut the tomato into large rings and grate the cheese.
3. Put spices in the meat, stir, place on a baking sheet.
4. Put the tomatoes on top, brush them with sour cream.
5. Sprinkle all the ingredients on top with grated cheese.
6. Bake for 40 minutes.
7. The energy value of the dish is 650 calories.

Simple Zucchini Casserole with Minced Meat

Ingredients:

• 3 zucchini;
• 500 g minced chicken;
• one onion;
• 200 g of hard cheese;
• 3 tomatoes;
• 2 chicken eggs;
• 200 g of homemade sour cream.
• spices.

Cooking method:

1. Fry the chopped onion and then the minced meat until tender.
2. Grate the zucchini on a coarse grater, squeeze out excess moisture.
3. Beat eggs with sour cream.
4. Lay in layers in a baking dish: first the minced meat with onions, and then the zucchini.
5. Pour in the egg and sour cream mixture.
6. Place the tomatoes cut into rings on top and sprinkle with grated cheese.
7. Bake for half an hour at an oven temperature of 180 degrees.
8. The energy value of the dish is 1450 calories.

Stewed cabbage with potatoes and chicken

Ingredients:

• 1 small chicken breast;
• 500 g potatoes;
• 200 g of cauliflower;
• one onion;
• one carrot;
• spices, herbs.

Cooking method:

1. Cut the onion into half rings.
2. Grate the carrots.
3. Fry vegetables a little in sunflower oil.
4. Chop the chicken breast and add to the onion and carrot, simmer for 10 minutes.
5. Disassemble the cabbage into small inflorescences, boil in slightly salted water for 5 minutes, put in a cauldron with stewed products.
6. Boil potatoes in their uniforms, peel, cut into slices, combine with all products.
7. Salt, pepper, simmer for 15 minutes.
8. Serve with chopped parsley, dill, or other herbs of your choice.
9. The energy value of the finished dish is 1220 calories.

Steamed pumpkin and carrot cutlets

Ingredients:

• 400 g pumpkin;
• 3 carrots;
• one chicken egg;
• 100 ml of milk;
• 2 tbsp. l. semolina;
• spices.

Cooking method:

1. Grate pumpkin and carrots.
2. Simmer carrots in milk until tender.
3. Pour semolina into the pumpkin-carrot mass, mix, cook until tender for about 10 minutes.
4. Add spices to the mass, knead the dough, leave for 5 minutes.
5. Make cutlets from the dough, put them in a double boiler for 20 minutes.
6. The energy value of the dish is 800 calories.

Baked fish with celery

Ingredients:

• 1 carp (600 g);
• 2 cloves of garlic;
• lemon juice;
• 200 g celery root;
• spices.

Cooking method:

1. Sprinkle the peeled carp with lemon juice.
2. Lightly brown the celery, diced.
3. Put in the celery dish, top - carp, top - chopped garlic, sprinkle with vegetable oil, bake in the oven until tender.
4. Serve with chopped herbs.
5. The energy value of the dish is 660 calories.

What to cook diet sweet food for weight loss

In the process of losing weight, it is not necessary to limit yourself to sweets. There are many low-calorie meals out there that will not only benefit but also taste delicious. A sweet diet is dairy salads, fruit cocktails, cottage cheese desserts. The main thing is to observe: meals should be taken up to 5 times without snacks. If the feeling of hunger interferes with a full life, then nutritionists recommend drinking mineral or ordinary purified water. We offer several sweet recipes for losing weight.

Hearty cottage cheese casserole in a slow cooker

Components:

• 400 g 9% cottage cheese;
• 2 eggs;
• 2 medium apples;
• 2 tbsp. l granulated sugar;
• 1 tbsp. l. semolina;
• Art. l. drain. oils.

1. Mix sugar, cottage cheese, eggs, semolina.
2. Peel the apples, grate them, then add to the curd mass.
3. Grease the multicooker bowl with oil, then add the mass.
4. Cook the casserole for 50 minutes in Bake mode.
5. At the exit, the dish has 940 calories.

Delicious milk jelly on kefir

Components:

• 500 ml of 1% kefir;
• Art. granulated sugar;
• 2 tbsp. l. thick homemade sour cream;
• 1.5 tbsp. l. gelatin.

1. Pour 3 tbsp into gelatin. tablespoons of cold water, leave to swell for a few minutes.
2. Place the swollen gelatin in a water bath until it becomes liquid.
3. Pour sugar into kefir at room temperature, beat thoroughly with a mixer until completely dissolved.
4. Add sour cream to the mass, beat for 3 minutes.
5. Pour in the liquid gelatin, beat with a mixer on high speed.
6. Pour the kefir jelly into molds, put in the refrigerator until it hardens completely (4-5 hours).
7. The finished meal has 180 calories.

Oatmeal cookies for tea

Components:

• 100 g oatmeal;
• 100 ml of low-fat kefir;
• 250 g 1% acidophilus;
• 1 medium apple;
• 2 tsp honey;
• vanillin, cinnamon, candied fruits - to taste.

1. Pour oatmeal with kefir.
2. Let the mass brew for 40 minutes.
3. Grate the apple on a coarse grater.
4. Mix the ingredients.
5. Bake on parchment for half an hour at 200 degrees.
6. The finished meal has 650 calories.

Protein dessert - curd pie

Components:

• 300 g 9% cottage cheese;
• 2 eggs;
• 350 grams of wheat flour;
• 1 tbsp. granulated sugar;
• 150 g plums. oils;
• vanillin.

1. Freeze the oil, then grate it.
2. Add flour, half a glass of sugar to the butter and grind until crumbled.
3. Beat eggs separately, add cottage cheese, vanillin, remaining sugar.
4. Stir the curd mixture thoroughly until smooth.
5. Put three layers in a baking dish: crumb, curd mass, crumb.
6. Preheat the oven to 180 degrees, bake the cake for half an hour.
7. The energy value of the meal at the exit is 2570 calories.

Video: low-calorie menu for the day for weight loss

In order to achieve results while losing weight, you can not eat limited. A low-calorie menu must be balanced, so it is imperative to include proteins, fats and carbohydrates in the diet. With such a diet while losing weight, your body will function normally. The essence of the low-calorie diet is the strict consumption of foods that are low in calories. The advantage of such a menu is the rapid weight loss due to fat accumulation. See in the video an example of a low-calorie diet for weight loss for the day:

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 water at all, and based on this, the more water the product contains in its composition, the less room will remain 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, which 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 and medium-calorie foods, there are foods with minimal 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. There are a lot of various useful elements and vitamins in the salad. It boosts the immune system and helps 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 functions 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!

"All is vanity" - once uttered the third Jewish king. "All the vanity of diets" - after three thousand years, to paraphrase Solomon, the whole world is mad. Relentless medical statistics force us to rethink the contents of our plates, pots and refrigerators. Minds and bellies were overwhelmed by a passion for low-calorie recipes. As it turned out, all of them are not only healthy, but also tasty.

Low-calorie recipes are a wonderful "weapon" in the fight for a healthy lifestyle and a slim figure. They help to avoid exhausting diets, strict restrictions on food and food choices.

We want to present low-calorie recipes to complement your wholesome, healthy and carefully balanced breakfast, lunch or dinner menu. And pay attention to the competent choice of products and a detailed calculation of calorie content: all this will leave a variety and even your favorite delicacies in your nutrition system.

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Low-calorie meals are special foods that are minimal in calories and fat. It is best to cook such food in a slow cooker, or in the oven. The multicooker appeared on the kitchen openings quite recently. But with this machine you can cook almost anything.

• 1 chicken breast;
• 2 pcs. bulbs;
• bell pepper;
• spices.

1. Wash the chicken breast and season it with spices.
2. Peel the onion and cut into rings.
3. Cut the tomatoes into medium cubes.
4. Place all vegetables on the chicken breast.
5. Place the chicken in the bowl and start the baking program.
6. Cook the meat until golden brown.

As a result, you get a delicious dietary dish that you can eat even without a side dish. There are 93 calories in one serving of chicken breast.

Juicy vegetables with herbs

• bulb;
• carrot;
• zucchini;
• a tomato;
• spices.

The cooking instructions are as follows:

1. Grate the onion on a coarse grater.
2. Gently peel the carrots and cut into cubes.
3. Cut the green zucchini into small cups.
4. Ripe tomatoes, wash and cut into slices.
5. Transfer the ingredients to a special bowl and cover with water.
6. Turn on the simmering mode and wait about half an hour.
7. Add some herbs and spices to the finished dish.

One serving of stewed vegetables contains 65 calories. This dish will become a complete side dish that goes well with meat dishes.

Hearty vegetable soup

Prepare the following ingredients:

• small carrots;
• onion;
• a handful of wild rice;
• greens.

The cooking instructions are as follows:

1. Boil vegetables and grind with a blender.
2. Rinse the wild rice and cook in a slow cooker.
3. Send all vegetables to the bowl and add water.
4. Cook the soup until all ingredients are ready.
5. Sprinkle with chopped herbs on top.

One bowl of hearty vegetable soup contains 60 calories.

Delicious low-calorie recipes with calories listed

Italian soup

Prepare the following ingredients:

• onion;
• 70 grams of peas;
• 20 grams of non-fat cream;
• a small piece of chicken fillet;
• olive oil.

The cooking instructions are as follows:

1. Peel and finely chop the onions.
2. Fry the onions and add the peas to it.
3. Boil the chicken fillet until tender. In the future, we do not need fillets.
4. Add broth to vegetables and simmer for 40 minutes.
5. Transfer the vegetables to a saucepan and boil with broth, bringing to a boil.
6. Add some skim cream to the finished soup.

There are 73 calories in one serving of Italian soup.

Beef stew

Prepare the following ingredients:

• lean beef;
• bulb;
• olive oil;
• 2 tablespoons of tomato juice.

The cooking instructions are as follows:

1. Peel the onion and grate it.
2. Fry the onions until crisp.
3. Cut the beef into small pieces.
4. boil the beef until tender and add the onion.
5. at the end, pour the tomato juice and bring to a boil.

There are 120 calories in one serving of beef stew.

Diet fruit salad

Prepare the following ingredients:

• 100 grams of cherries;
• 1 banana;
• One glass of low-fat yogurt
• Dessert spoon of lemon juice.

The cooking instructions are as follows:

1. Separate the cherries from the pits.
2. Peel the banana and cut into large pieces.
3. Transfer the fruit to a small bowl and add a little lemon juice.
4. Put the yogurt in the refrigerator for a while until it is completely cooled.
5. Pour yogurt over the fruit and stir well.

There are 58 calories in one serving of fruit salad.

Healthy Fruit Smoothie

• 0.5 cups strawberries;
• peach;
• muesli;
• kefir (0% fat)

The cooking instructions are as follows:

1. Wash the fruit and grind with a blender until smooth.
2. Add muesli and kefir to fruits and grind everything to a smoothie state.

One serving of fruit smoothie contains 30 calories.

Zucchini and cheese rolls

Prepare the following ingredients:

• 2 zucchini;
• hard cheese;
• garlic;
• parsley.

The cooking instructions are as follows:

1. Cut the courgettes into small slices.
2. Place the zucchini on a leaf and bake for 5-7 minutes.
3. Cut the hard cheese into slices.
4. Place the zucchini on a plate and sprinkle with cheese, roll into a roll and prick with wooden skewers.
5. Bake for 20 minutes, temperature 175 degrees.

There are 37 calories in one portion of the roll.

Lowest Calorie Recipes

Peasant vegetables

• 1 eggplant;
• 2 tomatoes;
• feta cheese;
• olive oil.

The cooking instructions are as follows:

1. Wash all vegetables and cut into cups.
2. Cut the cheese into cubes.
3. Put vegetables and cheese in a baking sheet, bake for 20 minutes, at a temperature of 170 degrees.

There are 43 calories in one serving of this dish. Peasant-style vegetables will become a full-fledged dinner for you.

Cod with mustard sauce

Prepare the following ingredients:

• 0.5 kg of cod;
• dessert spoon of mustard;
• sunflower oil;
• seasonings.

The cooking instructions are as follows:

1. First, preheat the oven to 180 degrees.
2. Place the fish in cold water and dry.
3. Sprinkle a little oil and brush the fish with mustard.
4. Transfer the fish to a baking sheet and bake for about 30 minutes.

There are 97 calories in one serving of fish.

Stew with mushrooms

Prepare the following ingredients:

• Crimean bow;
• red tomato;
• several champignons;
• spices.

The cooking instructions are as follows:

1. Peel the Crimean onions and mushrooms thoroughly and cut into rings.
2. Cut the red tomatoes into small cubes.
3. Place the vegetables in a saucepan and simmer until tender.

There are 27 calories in one serving of mushroom stew. This dish is perfect with juicy meat or boiled fish.

Tender marinated meat

Prepare the following ingredients:

• chicken fillet (200 grams);
• a spoonful of honey;
• lemon juice;
• garlic.

The cooking instructions are as follows:

1. Prepare the marinade. To do this, you need to mix: a little honey, lemon juice and garlic.
2. Cut the fillet into equal pieces and place in a bowl of marinade, let rest for about 40 minutes.
3. Transfer the pieces of meat to a saucepan and simmer for 1 hour.
4. Add chopped greens to the finished fillet, if desired.

There are 87 calories in one serving of chicken meat.

Vegetable puree soup

• some pumpkin pulp;
• carrot;
• a few potatoes;
• low-fat sour cream.

The cooking instructions are as follows:

1. Peel potatoes and carrots. Boil until tender.
2. Wash the pumpkin thoroughly and boil.
3. Put all vegetables in a blender and chop.
4. Add a little low-fat sour cream to the prepared puree soup.

There are 42 calories in one serving of puree soup. This soup will be a great lunch or dinner and will pleasantly surprise you with its bright taste and delicate texture. Your whole family will be happy to eat this cream soup.

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Traditionally, it is believed that low-calorie meals are created only for those who want to lose weight, however, those who care about their health will not hurt to diversify the menu with light meals.

The main thing when choosing low-calorie dishes is their benefits and balance, therefore these dishes should contain meat, poultry, fish, and dairy products, in a word, all the elements to create a healthy diet.

And, of course, do not think that low-calorie food is tasteless and monotonous - with the modern abundance of products, spices, seasonings, even a dish with a low calorie content will be tasty, aromatic and nutritious.

Here's a great 5 low-calorie recipes with calories.

Delicious breakfast right in the glass

The right day should start with the right breakfast.

You can cook it quickly and drink it straight from the glass.

For two servings, take:

• a couple of bananas;
• a glass of skim milk;
• 175 grams of low fat yogurt;
• a tablespoon of wheat germ;
• a tablespoon of natural honey;
• a pinch of cinnamon and vanilla.

There are only 80 Kcal in 100 grams of this dish.

For this quick meal, take a blender and chop the bananas into the bowl and add all the other ingredients. Beat everything well until smooth, pour into a glass, sprinkle with cinnamon on top and you can drink - a healthy and most importantly nutritious breakfast with a small amount of calories is ready.

Grapefruit and shrimp salad

Shrimp is a godsend for dieters - they are low in calories, yet very healthy and tasty. And you can cook them very quickly.

Grapefruit and spinach are ideal companions for a cold shrimp snack. There are only 88 Kcal in 100 grams of this salad.

The ingredients in this low-calorie meal are as follows:

• 100 grams of shrimp;
• 100 grams of grapefruit pulp;
• 100 grams of cherry tomatoes;
• 100 grams of fresh spinach;
• a clove of garlic;
• half a teaspoon of sesame seeds;
• a tablespoon of olive oil and a teaspoon of lime juice for dressing;
• salt and pepper.

For the salad, you need to take grapefruit, already peeled, films and seeds. Heat oil in a frying pan and throw a clove of garlic into it.

When it turns golden, remove it from the oil - it will not go into the salad, it just flavored the oil. You need to fry the shrimps on it for a couple of minutes.

Cut the cherry in halves and put in a salad bowl, add grapefruit, shrimp, season with lime juice and butter, sprinkle with salt and pepper, mix everything. Sprinkle the salad with spinach and sesame seeds just before serving.

Chicken salad

Chicken breast is a great ingredient for low-calorie meals - it has no fat, but it has a ton of benefits and is a great source of protein. The breast can be used for a hot dish, or you can make a salad from it, for example, with apples.

Caloric content - 100 Kcal per 100 grams.

Foods you need for a low-calorie salad:

• one chicken breast;
• 100 grams of Chinese cabbage;
• one green apple;
• one tomato;
• 50 grams of natural yogurt (low-fat);
• 2 teaspoons French mustard
• green onions and parsley;
• salt pepper;
• lemon juice.

Bake the chicken breast in the oven and chop, chop the vegetables as well. Remove the skin from the apple and chop.

Transfer everything to a salad bowl. For dressing, mix yogurt, mustard and lemon juice, season salad, salt and pepper.

Zucchini puree soup

Vegetables are great foods for those looking to lose weight. They are low in calories and high in benefits.

Zucchini is one of them, but it has other advantages, in particular, it has a neutral taste that can set off and complement the taste of other products. Let's make a puree soup from it with a calorie content of only 19 calories!

Ingredients for Low Calorie Puree Soup:

• Chicken thigh;
• 1 medium zucchini;
• 1 carrot;
• Dried dill, parsley;
• Salt pepper.

Cook the broth from the chicken and carrots, remove the meat, and in the finished broth, cook the zucchini, previously peeled and cut into cubes. Add herbs and spices to the soup.

When the zucchini is tender, chop the vegetables with a blender. Place some chicken in the soup before serving.

Oven baked sea bass

Fish is an excellent source of trace elements that a healthy body needs. Try to eat fish at least once a week, and if you are on a diet, then you can increase its intake, since this product is also low in calories, especially if you choose lean white fish.

Sea bass is ideal. The calorie content of a dish without a side dish is only 140 Kcal.

For 1 serving:

• 1 perch;
• Lemon;
• 3 tablespoons olive oil
• Salt and pepper.

If the fish is bought whole, then it needs to be cleaned, the entrails and the head removed. If the fish is already gutted, then you just need to rinse it and blot it with a paper napkin.

Rub the fish inside and outside with salt and pepper and place in a baking dish. Cut the lemon into thin slices and put them on top of the fish, put a few slices inside.

Sprinkle the fish with oil and place in the oven at 180 degrees for 30 minutes. You can serve a salad of greens and fresh vegetables as a side dish for such fish, but rice, even steamed, should be discarded, since it contains a lot of calories.

A list of low-calorie foods can be found in the video.

Many people are surprised that the recipes for low-calorie dishes are extremely simple and take only a few lines, while the dishes we are used to are prepared for a long time and difficult. The secret is that low-calorie foods, in principle, do not require lengthy processing or preparation.

This applies to vegetables and fruits, seafood, cereals. Nothing needs to be fried or stewed for a long time, the products are used either fresh or with minimal processing that does not require standing at the stove - it's easier than ever to bake fish or chicken breast in the oven or boil cereals in a slow cooker.

Another secret of low-calorie meals is their balance, because with a small amount of calories, the dish should be nutritious, and the person should receive all the necessary vitamins and minerals.

Therefore, it is so important to include in the diet both fish and low-fat meat in small quantities, and fermented milk products, and even bread, only whole grain or from flour with a low glycemic index, for example, from the recently fashionable spelled, which successfully replaces wheat flour.

Also, the general rule of a low-calorie diet is to reduce the amount of not only fat, but also simple carbohydrates and replace them with more protein.

Basic rules for creating a balanced menu:

1. A person should consume no more than 1500 Kcal per day, and no more than 80 grams of fat;
2. Carbohydrates should only be complex, at least 100 grams per day, and there should not be simple ones at all;
3. Be sure to use clean water - up to two liters per day;
4. Exclusion of sugar, including from drinking - drink either water, or unsweetened tea, or unsweetened compotes.

It is also important to remember which foods should be completely excluded from the diet and which ones to replace the forbidden ones. It:

1. Yeast, butter, puff pastry (bread, buns). Replace with whole grain or rye bread or dry bread, biscuits;
2. Soups with potatoes and cereals. Better vegetable or chicken broth, even better soups puree;
3. Replace pork, lamb with lean beef and veal, which is better to boil or bake;
4. Duck and goose should not be eaten, it is better to choose chicken and turkey from poultry, we also bake or boil it;
5. Replace fatty fish (halibut, mackerel, burbot, whitefish, sturgeon) with lean ones (flounder, cod, perch, pollock);
6. It is better to exclude rice, semolina porridge and replace with buckwheat, millet, spelled, barley;
7. Remove sweets altogether, honey or dried fruits are better suited to tea.

It is also worth remembering that the use of low-calorie meals is contraindicated for some people with certain chronic or acute diseases, so it is better to consult a doctor about the possibility of a diet.

Also, pregnant women and nursing mothers should not adhere to such diets - they need to eat fatty fish, meat, and other foods rich in fats.

Learn interesting recipes for low-calorie sweets from the video.