Many girls want to have athletic body. You can achieve your goal if you correctly combine proper nutrition And physical exercise. Diet is a great chance not only to improve external parameters your body, but also to improve your health. Not everyone knows what to eat to lose weight. There is an opinion that low calorie foods and the dishes are monotonous and tasteless. Actually this is not true.
Today there is great amount recipes for every day that allow you to organize dietary, tasty and healthy meals for adults, teenagers and children at home. To please yourself and your loved ones with delicacies without harming your figure, it is enough to know the features and basic principles of PP, select the recipe, and also adhere to a number of simple rules and recommendations.
It is worth noting that there are strict express diets that allow you to quickly lose weight. overweight, but such programs are characterized by significant dietary restrictions. In addition, they have a number of contraindications and can cause harm to the body. Dietary nutrition is a loyal method that allows you to smoothly lose weight and brings only benefits for women and men. The dietary regimen is based on the principles of PP:
- you need to eat in small portions, 5-6 times a day;
- serving size should not exceed 250 grams;
- nutrition must be complete and balanced, fully satisfying the body’s needs;
- observance is mandatory drinking regime, daily norm fluid consumption - 2 liters;
- When creating a menu for the week, you should be guided not taste qualities dishes, and their energy and nutritional value;
- learn and take into account the BJU of foods; the ratio of proteins, fats and carbohydrates can be studied in the table below;
- review your cooking technology, avoid frying, steam meat and vegetables, bake in the oven, simmer in a slow cooker;
- eliminate flour from your diet confectionery(), carbonated drinks, fast food, semi-finished products, wheat flour products;
- try not to use fat when cooking, replace if necessary sunflower oil to olive.
Dietary food for every day includes protein foods: meat (chicken, turkey, beef, fish), salads, soups, cereals. It is important to combine foods correctly, eat food at a certain time, and cook it according to certain rules. To lose weight, the basis of the diet should be proteins in combination with and. For recruitment muscle mass, which is often of interest to athletes, the main ones are complex carbohydrates. The amount of fat in both cases should be kept to a minimum.
What to cook
It is worth noting that during the diet, breakfast is considered the main meal. The morning meal should be as filling as possible to give energy for the whole day. The best solution is porridge (buckwheat, rice, oatmeal). Lunch should be nutritious, but low in calories; pumpkin casserole and chicken liver (steamed) are perfect. Dinner is as light as possible. Don't forget about snacks.
What can you eat in between main meals? This question is often asked by people on a diet. Low-fat yogurt and fruits will satisfy your hunger well without harming your figure.
Reviews indicate that losing weight is not the only task that dietary nutrition can help you cope with; the recipes for every day with calories, presented below, help saturate the body with the necessary set of nutrients, acids, vitamins and minerals.
Onion soup
The calorie content of this French cuisine dish is 32 kcal per 100 grams. To prepare you will need:
- onion 3 pcs.;
- tomato 1 pc.;
- carrots 1 pc.;
- white cabbage 1\2 heads;
- herbs and spices to taste.
- All vegetables must be peeled, washed, and finely chopped.
- Place them in a saucepan, fill with water and put on fire.
- You can give the dish a golden hue and a unique aroma if you fry the chopped onion in olive oil in advance and then add it to the broth.
- The soup should boil for 10 minutes, then simmer for another 30 minutes under the lid over low heat. If you beat the finished mass with a blender, you will get a delicate puree soup.
Chicken cutlets
Calorie content 100 grams ready-made dish is 145 kcal. You need to cook the cutlets in a double boiler. The recipe can be used by sticking to the protein level. To prepare you need the following ingredients:
- 700 g chicken breast;
- 2 onions;
- 1 celery;
- 100 g low-fat hard cheese;
- 2 eggs;
- spices and herbs to taste.
- We prepare minced chicken.
- Add grated cheese, onion and celery to it.
- Add eggs and spices to the minced meat and mix thoroughly.
- Cook in a double boiler for 30 minutes.
Baked fish
100 grams of food contains no more than 50 kcal. It is important to understand which fish is suitable for cooking. It is better to give preference to river (crucian carp) or lean sea varieties (pike perch, pollock). Make it delicious and juicy fish in the oven is easy, for this you need:
- 500 grams of crucian carp;
- 1 lemon;
- 20 ml olive oil;
- herbs and spices.
- We clean the fish, remove the bones, and fillet it.
- Cut the lemon in half, squeeze the juice from one half and pour it over the fillet.
- Salt the fish, add spices, and leave to marinate for 30 minutes.
- Wipe the foil with olive oil, place the fish in it, and insert lemon slices into the cuts on the fillet.
- Bake in the oven at 180 degrees for 1 hour.
Stuffed mushrooms
The calorie content of the dish is 45 kcal per 100 g. To prepare, you need to take champignons. It is better to buy medium-sized fruits. When starting to cook, take:
- 200 grams of mushrooms;
- 1 tomato;
- garlic;
- 50 grams of low-fat cheese;
- greenery.
- Wash the mushrooms, separate the stems from the caps.
- Finely chop the legs, add garlic, chopped herbs and finely chopped tomato.
- Place the resulting mass into mushroom caps, sprinkle with grated cheese and place in the oven for 30-40 minutes.
Ratatouille
The calorie content of the dish does not exceed 100 kcal. This recipe is perfect not only for those losing weight, but for all family members. To prepare, you should have the following products on hand:
- 1-2 zucchini;
- 1 eggplant;
- 2 tomatoes;
- 2-3 sweet bell peppers;
- 3 carrots;
- greenery;
- olive oil.
- The dish is simple to prepare. All vegetables must be washed, peeled and cut into slices.
- The baking sheet is greased with oil, then all the ingredients are laid out on it in a certain order.
- The workpiece is poured with olive oil, salted, herbs and spices are added and put in the oven for 45 minutes.
These recipes are simple and easy to prepare. All ingredients can be purchased at your nearest store or market. Use the recipes presented to create your own diet menu on every day. Eat right, be beautiful and healthy!
In the minds of those losing weight, diet food- this is something tasteless, but necessary to lose weight. Let's try to dispel this myth and prove that dietary dishes are not only healthy and help you lose weight, but also tasty. You can even prepare dietary desserts for those with a sweet tooth without harming your figure.
- Dietary nutrition prescribes what is necessary and beneficial for the body. Fatty, smoked, refined foods, sweet juices and carbonated water are excluded from the diet.
- The calorie content of dietary food is usually 1300-1500 kcal per day. It is recommended to adhere to the following rule: consume more calories than you take in with food.
- In your diet, preference should be given to fresh fruits and vegetables.
- It is recommended to prepare dietary dishes by boiling, baking or steaming. These cooking methods can significantly reduce the calorie content of food.
- A full meal (breakfast, lunch and dinner) allows for 2-3 small snacks between main meals. Small portions and fractional meals allows you to avoid “hunger” attacks.
- For better metabolism and removal of toxins, you should drink 1.5-2 liters of clean water.
Diet food: recipes with photos
When preparing diet food, recipes for weight loss are not difficult and do not require much time. We offer several simple dietary recipes to normalize weight.
Healthy dietary “Orange” smoothie for breakfast
Mix yellow or orange bell peppers, carrots, persimmons, 100 g of low-fat kefir or yogurt in a blender. Pour into glasses. A healthy dietary vitamin breakfast is ready.
Tuna salad: diet food, simple recipe
- Sheet green salad laid out on a large platter.
- Pieces of canned tuna and quartered boiled eggs are placed on top.
- Tomatoes are cut into slices and placed evenly throughout the dish.
- spray soy sauce, decorated with olives, chopped green onions and herbs (dill, parsley, basil).
Diet celery soup with meatballs
- Chopped vegetables are dipped into boiling water: stalks of stalked celery, sweet bell peppers, carrots.
- From turkey or minced chicken Form meatballs and drop them into boiling vegetable broth. Salt the soup to taste and cook for 20 minutes.
- You can add your favorite spices and finely chopped dill or other herbs to the finished soup.
Diet vegetable casserole
- For the casserole, you can use any vegetables: sweet bell peppers, cauliflower, Brussels sprouts, onions, carrots, eggplants, pumpkin.
- Vegetables are washed, peeled and cut into large pieces into a bowl. Add black pepper and other spices to taste to the vegetable mixture. Add a little salt and pour over a small amount of vegetable oil.
- The baking dish is greased with vegetable oil and filled with vegetable mixture. Cover the vegetables with foil and place in the oven for 30 minutes at 200 degrees.
- Beat two eggs with milk and add salt. The mixture is poured into a mold with vegetables, sprinkled with grated cheese and baked for another 10-15 minutes until fully cooked without foil.
How to lose weight with maximum results?
Due to a sedentary lifestyle, poor diet and almost complete lack of physical activity, everything more people suffers from obesity. Someone solves this issue by visiting gyms, someone - by purchasing sports equipment. Also, delicious dietary recipes for weight loss will help you achieve a slim, harmonious figure. Therefore, solving problems with excess weight begins with drawing up an individual menu.
Diet food. Recipes for weight loss
The daily calorie requirement of an average adult should be 1200 units. But no less important is the content of essential vitamins and minerals in the foods consumed, so the daily menu of a person losing weight should contain as many fruits and vegetables as possible. If these conditions are met, only pleasure and excitement vitality will bring diet food to someone losing weight. Recipes for weight loss are very diverse, original and quite easy. At first, you don’t have to bother creating your own, successfully using existing ones. It is often said that it is extremely expensive. But there are also those based on the daily diet of the average person. Below are just such options.
Calorie content is calculated per 100 grams of finished product.
Monday
If you add cinnamon, lemon zest, curry, ginger, cloves or any dried fruits to the prepared porridge, its taste will change significantly. By varying the supplements, you can eat oatmeal at least every day. Each time it will have a new, fresh taste.
For lunch: Ural cabbage soup (30 kcal).
You will need half a kilogram of fresh cabbage, 80 grams of pearl barley, 1 onion, 1 carrot, one and a half liters of broth or water and salt to taste. Wash the pearl barley, pour boiling water over it, and cook for 20 minutes. We drain the water. Prepare one and a half liters of broth or just boiling water, add the cereal into it and cook it for another 10 minutes. Add pre-peeled cabbage, cut into small cubes, into the broth. Cook our cabbage soup for another 15 minutes. Season the boiling brew with carrots and onions sautéed in vegetable oil. Cook for another 10 minutes. Add some salt. Serve with sour cream and herbs.
We take 0.4 kg. cauliflower and broccoli (can be frozen), 1 tbsp. a spoonful of butter, 150 grams of hard cheese, 1 tbsp. a spoonful of wheat flour, half a liter of 10 percent cream or sour cream, salt and pepper to taste. Cook the washed cabbage, disassembled into inflorescences, in salted water until half cooked. Place in a colander and let the water drain. While the cabbage is cooking, make the sauce: fry the flour in butter, gradually adding cream (sour cream). Bring to a boil, but do not boil. Add pre-grated cheese to the sauce. We wait until the cheese melts. Place the cooked cabbage in a special baking dish and pour in the sauce. Bake for about half an hour at a temperature of 180 degrees.
Dinner: oven-baked chicken with boiled potatoes and carrot and garlic salad (197 kcal/82 kcal/102).
To prepare the salad, take one large or 2-3 small carrots, 1 clove of garlic, 2 tbsp. spoons of mayonnaise, salt and pepper (to taste). Grate the carrots on a fine grater. Add chopped garlic. Season with pepper and salt. Season with vegetable oil or lemon juice.
Comment 1
1. Remember, the more fat drains from the chicken during baking, the better. Dietary recipes for weight loss are distinguished by the fact that among their components there is a minimum of animal fat.
2. Season the salad with vegetable oil. Fat filling is a must. Without it, the vitamin A contained in carrots will not be absorbed.
3. It is advisable to supplement the cabbage soup with a small piece of fish, meat, cheese or poultry. Then the optimal combination of proteins and carbohydrates for lunch will be achieved, for which recipes for delicious dietary dishes for weight loss are famous.
Tuesday
For breakfast: oatmeal (127 kcal).
Take 1 chicken back, 1 carrot and onion, 150 grams of spaghetti, 3 tbsp. spoons of vegetable oil, 4 potatoes. Cook the chicken in 2.5 liters of water for 1 hour, remove and remove the meat from the bones. Finely chop the onion and three carrots onto a coarse grater, sauté the onion and carrots in vegetable oil until golden brown. While the onions and carrots are sautéing, peel the potatoes and cut them into small cubes. Add the chopped potatoes to the boiling broth and boil for another 10 minutes. Add meat and spaghetti. Cook for another minute. After adding the frying, cook for another 5 minutes. Turn off. Salt. We wait 10 minutes for it to brew.
Afternoon snack: baked broccoli and cauliflower(107 kcal).
For dinner: fish cutlets (59 kcal).
Take 400 grams of white and red fish fillets, 3 small zucchini, 1 medium eggplant, a pack of basil, 100 grams of heavy cream, 50 grams of light bread crackers, 30 grams of butter and 1 tbsp. a spoonful of vegetable oil, 2 cloves of garlic, pepper and salt to taste. Cut the first zucchini into small cubes, blanch for 3 minutes in boiling water, and cool. Grind the fish in a blender, mix with cream, a third of the mass of blanched zucchini and breadcrumbs. Salt and pepper. Using special metal rings on parchment, we form small round cutlets. Heat the frying pan, place the cutlets directly on the parchment, fry them for 3 minutes on both sides. Transfer to a baking sheet and bake in the oven at 200 degrees for five minutes. Next, we start preparing the side dish. We cut the eggplant into circles, lightly coat each with oil and place on a baking sheet. Bake in grill mode for 5-7 minutes until golden brown. Cut the remaining zucchini into strips and fry in oil until golden brown. Squeeze 1 garlic clove onto them, add salt and pepper. Let's start preparing the sauce. Using an immersion blender, puree the remaining blanched zucchini with basil. Add butter, bring to a boil, salt and pepper. And we proceed to the final moment of preparing the dish. We assemble the pyramid on a large plate. First, put in the fried zucchini, then 1 slice of eggplant and cover it all with a cutlet. Then add the eggplant and cutlet again. And so on until the mugs run out. The eggplant circle should be the first on top. Pour sauce over the resulting pyramid and decorate with basil.
Comment 2
- Why cauliflower and broccoli again? Because they are very rich in vitamin C and other beneficial microelements. Don't like roasted vegetables? Boil them. Dietary recipes for losing weight at home are good because they can be changed and varied if desired.
- Fish is the perfect dinner. It is easily digestible and contains a lot of useful substances.
Wednesday
For lunch: vermicelli soup with chicken (63 kcal).
Take 1 kilogram of not dry, but not very wet cottage cheese, 2 large eggs (if small, then 3), 6 tbsp. spoons of fat sour cream, butter and sugar, 4 tbsp. spoons of semolina, 200 grams of raisins or other dried fruits, salt and vanillin (to taste). Preheat the oven to 180 degrees. Pass the cottage cheese through a meat grinder. Melt the butter and beat the eggs with sugar. Wash and dry the raisins. Grease a special baking dish, mix eggs with cottage cheese, butter, raisins and semolina. Add salt and vanillin. Mix all this constantly with a wooden spatula. Place the resulting mass in the mold, level it and evenly grease it with sour cream. Bake until a light brown crust appears. Serve topped with sour cream.
For dinner: fish cutlets cooked in a dry frying pan (59 kcal).
Comment 3
- It is better to cook porridge with milk or with the addition of it. Milk promotes the absorption of proteins contained in cereals. Dietary recipes allow this. There will be no problems with calories for weight loss, and in the near future you will achieve an extremely pleasant result.
- We prepare cottage cheese casserole with minimal sugar content.
- We supplement the menu with at least two different fruits per day.
Thursday
For breakfast: millet (125 kcal).
Take 6 small potatoes, 250 grams of herring fillet, 4 tbsp. spoons of universal soup dressing. Boil 2.5 liters of water, peel the potatoes, cut into strips. Add universal soup dressing to the water, boil for 5 minutes, add fish fillet cut into pieces in advance. Cook for about 15 minutes. Taste, if there is not enough salt, add. Turn it off. Sprinkle with herbs.
For afternoon snack: cottage cheese casserole (243 kcal).
Notes: to cook, take two-thirds of a glass of rice, 800 grams of mixed (pork and beef) minced meat, a carrot and a medium-sized onion, 500-700 grams of cabbage, 4 tbsp. spoons of tomato sauce, half a liter of sour cream, a teaspoon of salt, half a spoon ground pepper black and breadcrumbs. So, take the minced meat, add finely chopped onion into it, add some salt and pepper. Mix. Add pre-boiled and dried rice. Finely chop the washed carrots and pour them into the minced meat. Chop the cabbage as finely as possible, dip it in boiling water and leave it alone for 3 minutes. Next, mix the cabbage and rice into the minced meat. Salt and pepper. Forming cutlets big size. You should get about 18 pieces. Roll the resulting cutlets in breadcrumbs and fry on big fire until a golden brown crust appears. Let's start preparing the sauce. Mix sour cream with tomato sauce, salt, add half a glass of water. Place the previously formed cabbage rolls on a (deep) baking sheet in the oven, pour in the sauce. Bake for 45 minutes at 180 degrees.
Comment 4
Recipes for weight loss with calories per weekly diet must be selected based on the minimum salt content. Its consumption should be reduced to 7 grams per day.
Friday
For breakfast: barley porridge (96 kcal).
For lunch: herring and potato soup (89 kcal).
For afternoon snack: rice babka with sliced apple (92 kcal).
Take a liter of milk, a glass of rice (round), 3-4 apples, 10-15 grams of butter, 1 egg, sugar and salt (to taste). Cook the rice porridge in milk, stirring constantly, until it thickens, add oil to it a minute or two before it is ready. Cut the apples into slices. Take a special baking dish and grease it with butter. Spread half of the cooked porridge and level it out. Place apples on top of the porridge and cover them again with the remaining porridge. Beat the egg, mix with 50 grams of milk, pour the resulting mixture over the babka. Place it in the oven for a maximum of half an hour, until the apples are well browned.
Dinner: lazy cabbage rolls and radish, celery and cucumber salad (147kcal/48kcal).
I bought an innovative refrigerator. I try to open it after 18.00, and he tells me: “There will be day and there will be food.”
It's actually just a joke.
Many people know that not eating after 6 is not an option.
To get rid of excess weight You just need to approach your diet wisely, eat often and not take long breaks. What should you eat to lose weight?
Dietary dishes for weight loss - general principles of preparation and composition
Cooking – perfect way heat treatment. It does not increase the energy value of the product. But it doesn't make it tasty either. Stewed and baked dishes are much more interesting. A slimming person should have the following devices in their arsenal: baking sleeves, foil, non-stick pans, molds, especially silicone ones. A silicone mat, to which nothing sticks, will also help.
Well, if you still need to cook something, then you can use spices to improve the taste. They are not high in calories, and many even speed up metabolism. Leaders: pepper different types, ginger, cinnamon. There is even a fat-burning cocktail based on them; the recipe for this diet dish for weight loss can be found below.
Sweeteners: yes or no?
Oh, so much controversy about sugar substitutes! Is it worth using them? In fact, sweetening foods can prevent a person losing weight from relapse. At any time you can indulge in sweet tea, treat yourself to a dietary dessert and not be deprived.
When choosing a sugar substitute, you need to give preference to natural products and not exceed the dosage. The most popular: Fit Parade, Sucralose, stevia derivatives. But fructose-based substitutes are very high in calories! They are not for weight loss!
Lazy cabbage rolls: a recipe for a diet dish for weight loss at home
Everyone loves cabbage rolls, but they are rarely prepared. They probably just don’t know this easy, quick and dietary recipe dishes for weight loss at home. Used chicken breast. But you can take turkey in the same way.
Ingredients
400 grams of breast;
500 grams of cabbage;
1 small onion;
2 tomatoes;
1 carrot;
1 cup broth or water.
Preparation
1. Finely chop the cabbage, put it in a bowl and mash it with your hands.
2. Twist the breast with the peeled onion and send it to the cabbage.
3. Salt, pepper, add grated carrots and mix with your hands.
4. Form cabbage rolls in the form of small cutlets. The shape is arbitrary; you can make round or oblong cabbage rolls.
5. Place in a small baking container.
6. Grate the tomatoes, discard the skins and dilute with water. You can use any low-fat broth. We also season the sauce with spices, but not a lot. Since most of it will be absorbed.
7. Pour the dressing over the cabbage rolls and place in the oven for 40 minutes. Cook at 180°C. The dish does not need a side dish.
Liver pate - a dietary dish (recipe at home)
When you're on a diet, you really want to eat some sandwich. So it's not a problem! You can prepare a dietary pate from chicken liver, spread it on a piece of whole grain bread and satisfy your cravings. This pate can also be eaten with vegetable or cereal side dishes.
Ingredients
300 grams of liver;
1 carrot;
1 onion;
1 boiled egg.
Preparation
1. Place the washed liver in a saucepan. Add peeled and sliced carrots and coarsely chopped onion.
2. Pour in half a glass of water and simmer for half an hour.
3. Take out the pieces of vegetables and liver and put them in a blender. Add spices and beat.
4. Use the remaining liquid from the pan to bring the pate to the desired consistency. Since it does not contain oil, it will not harden much after cooling. Therefore, there is no need to make the mass liquid.
Salad “Brush”: a recipe for a diet dish for weight loss at home
A famous salad recipe that effectively cleanses the intestines and, like a brush, sweeps away everything unnecessary from it. It can be consumed instead of dinner, but it is much more effective to do it on a fasting day.
Ingredients
1 beet;
2 carrots;
1 spoon of lemon juice;
1-2 tablespoons of olive oil;
300 grams of cabbage.
Preparation
1. Grate peeled beets and carrots into strips, or use a grater for Korean salads. Throw it into a bowl.
2. Add cabbage shredded in the usual way.
3. Pour in lemon juice and knead with your hands. You can use it instead Apple vinegar.
4. At the end, add olive oil and the brush is ready! Better salad do not add salt. But if it is too bland, then you can add a little sea or Adyghe salt, no more than 0.5 teaspoon.
Chocolate jelly - a delicious dietary dish (recipe at home)
Jelly is an idea for those who cannot imagine life without sweets. This recipe for a diet dish for weight loss at home is based on kefir. But you can also use low-fat yogurt. We make it with a sugar substitute.
Ingredients
500 ml low-fat kefir;
10 grams of gelatin;
2 tablespoons cocoa;
A pinch of vanilla;
7 tablets of sakhzam (equivalent to 7 teaspoons of sugar).
Preparation
1. Combine kefir with a sugar substitute. You can also use liquid. Let it dissolve.
2. Add 40 ml of water to the gelatin and leave for half an hour.
3. Put cocoa into kefir and beat with a whisk. Get a chocolate cocktail.
4. Dissolve the gelatin in a water bath, pour it into kefir and shake everything well again with a whisk.
5. Now you can pour it into molds/glasses/containers and put it in the refrigerator for 3 hours. This jelly tastes very much like a soufflé and can be consumed with tea or coffee.
Delicious muesli: a recipe for a diet dish for weight loss at home
Cereals– slow carbohydrates that should be consumed for breakfast. They will give you strength and energy for the whole day. But if oatmeal If you're tired, you can make muesli. This amount of food will make 3 servings, that is, for 3 days.
Ingredients
220 grams of oatmeal;
1 spoon of honey;
1 spoon of nuts (any);
1 spoon of raisins.
You can use other dried fruits and seeds. But remember that they are quite high in calories.
Preparation
1. Wash the raisins, dry them with a towel and throw them into a bowl.
2. Add oatmeal, chopped nuts and add a spoonful of honey. If it is sugared, then you need to melt it.
3. Now we immerse our hands and rub the honey well with the rest of the ingredients.
4. Place on a baking sheet covered with a silicone mat. Make a layer no more than a centimeter.
5. Fry until golden brown.
6. When the muesli has cooled, pour it into an airtight container. They store well and at any time we take the right amount, fill it with milk and lose weight!
Breast in kefir - a dietary dish (recipe at home)
White chicken meat is an ideal product for people losing weight. But chewing dry breast is dry and tasteless. It's different from white meat in kefir, baked in the oven!
Ingredients
1 breast (from one chicken);
Salt pepper;
2 cloves of garlic;
200 ml kefir;
1 spoon of oil.
Preparation
1. Take the breast without skin. We wash, dry and make deep cuts with a knife so that the chicken marinates better.
2. Mix kefir with spices and chopped garlic.
3. Pour in the breast and leave for two hours. If you marinate longer, it is better to put it in the refrigerator. During this time you need to turn it over a couple of times.
4. Grease the mold with oil, lay out the breast, pour in the kefir dressing and into the oven!
5. Bake for about 35 minutes, optimal temperature 180.
Squid salad: a recipe for a diet dish for weight loss at home
A protein salad option with herbs and tomatoes, which will be an excellent diet dinner.
Ingredients
1 squid;
2 tomatoes;
1 bunch of greens;
1 clove of garlic;
2 boiled proteins;
0.5 tablespoons of lemon juice or vinegar;
1 spoon of olive oil;
Salt pepper.
Preparation
1. Boil the cleaned squid carcass for 4 minutes in boiling water. Cool and cut into strips.
2. Add tomatoes, which we cut into slices.
3. Cut the whites as desired. But we are trying to make something like a straw.
4. Add greens and chopped garlic.
Tomato soup - a dietary dish (recipe at home)
What is a diet without first courses! They quickly saturate, warm and nourish the body with vitamins. A variation of tomato soup with chicken broth, but you can also prepare a vegetarian dish.
Ingredients
500 ml broth;
100 grams of carrots;
100 grams of onion;
150 grams of cabbage (any);
2 cloves of garlic;
300 grams of tomatoes;
Spoon of butter;
Preparation
1. Chop the peeled onions and shred the carrots. Fry in a frying pan in a hot spoon of oil, it is better to use olive oil.
2. Make a cut on the tomatoes, pour boiling water for a minute, then rinse cold water. Remove the skin, cut into cubes and add to the fried vegetables. Simmer for 5 minutes.
3. Put the broth on the stove and add salt.
4. Chop the cabbage and add to the broth. Next cut into cubes Bell pepper. Cook vegetables until soft.
5. Place the tomato mass in a saucepan and boil for a minute.
6. Add chopped garlic, spices, herbs, let it boil and turn off.
Fat burning cocktail: a recipe for a diet dish for weight loss at home
In fact, no food can burn fat. But there are spices that will help push weight when stagnant. This cocktail is recommended to be consumed to speed up metabolism or a prolonged plateau. It's better to drink at night.
Ingredients
200 ml kefir;
1/3 tsp. dry ginger;
1/3 tsp. cinnamon;
A pinch of red pepper.
Preparation
1. Put all the spices into kefir and shake well with a fork. Let stand for 10 minutes.
2. We drink in the evening an hour before bedtime and go to rest.
3. Instead of kefir, you can also brew herbal tea with these spices, but not green. Otherwise, sleep will not come this night!
Sugar substitutes have specific flavors. And to get rid of them in dietary dishes, you can add various aromatic additives: vanillin, coffee, cocoa, cinnamon.
Craving fried potatoes? Roast pumpkin or celery! Better yet, bake it in the oven. To do this, the product is cut into strips, sprinkled with oil, sprinkled with spices and placed on foil.
The calorie content of mashed potatoes will decrease significantly if you replace 2/3 of the products with cauliflower.
Everyone knows about the benefits of apples for weight loss. Apple dumplings are very popular. But eating fresh fruit throughout the day is boring. Baked apples are much more interesting. And you can cook them very quickly! To do this, simply cut off the top, sprinkle with cinnamon and put in the microwave for 3 minutes. You can add a drop of honey.
Seeds are a dangerous enemy of a slim figure. Look at the calories! And choose: a handful of seeds or a portion of kebab.
Losing weight does not mean eating only cabbage or chewing boring boiled breast. There are a lot of interesting dietary dishes that will help diversify your diet, make it tasty and healthy. The most interesting, but easy-to-prepare recipes for soups, drinks, salads and desserts will make losing weight interesting and won’t make you feel hungry. With them, losing weight will be much easier, the diet will smoothly move from a test to a way of life.
Content:
General principles of preparing dietary dishes
Low-calorie diet meals for weight loss mainly consist of vegetables, dairy products, lean meat, poultry, and fish. For cooking, gentle heat treatment methods are used: grilling, boiling, stewing, baking. Good help The household will have a multicooker that combines several functions. Baking bags, regular foil, various molds, and non-stick pans will also come in handy.
Basic principles:
- Minimum fat. One spoon of oil contains about 120 kcal, which is 12-15% of the average daily energy value of a losing weight woman. Fats must be added strictly using a scale.
- Minimum sugar. Sweets not only have a high calorie content, but also affect fluctuations in blood glucose levels and provoke severe and sudden hunger. It is better to use fresh and dried fruits, berries or natural sugar substitutes as sweeteners in dietary dishes.
- Minimum wheat flour, starch. In the diet for weight loss, the presence of baked goods made from whole grain, rye flour, bran, and oatmeal is allowed. But it is better to prepare other dietary dishes.
It is important to avoid store-bought sauces. Even low-calorie mayonnaise contains a lot of fat, ketchups are filled with sugar and starch. And the taste enhancers included in the composition awaken the feeling of hunger and reduce the benefits of dietary dishes. A weight watcher should absolutely remove this from their diet.
Recipes for first dietary dishes
The first dietary dishes for weight loss should be present in the diet; they fill the stomach, create a feeling of fullness, but at the same time contain few calories. There are even special diets based on soups. Cold dishes are refreshing in the hot summer and loaded with vitamins. Hot soups will help you warm up in the winter, delight you with the assortment, and make the menu varied.
In dishes for weight loss, it is not advisable to combine potatoes with cereals, pasta or legumes. If the soup is with noodles or beans, then it is better not to add the starchy tuber. You can safely use potatoes in recipes for vegetable cabbage soup and borscht.
Onion soup with cabbage
Compound:
Onions – 6 pcs.
Cabbage – 800 g
Pepper – 2 pcs.
Celery stalks – 4 pcs.
Tomatoes – 2 pcs.
Herbs, spices to taste
Preparation:
Measure out 2.5 liters of water, pour into a saucepan, and bring to a boil. Slice onion cubes, add to the pan, boil for 5 minutes. Chop the cabbage, cut the pepper, celery stalks and add everything to the onion, lightly add salt to the soup. Boil for 5 minutes, add chopped tomatoes. Simmer the dish over low heat until all the vegetables are cooked. At the end, add pepper, fresh herbs, bay and other spices to your taste.
Diet okroshka
Compound:
Fresh cucumbers – 3 pcs.
Boiled eggs – 2 pcs.
Radishes – 10 pcs.
Boiled chicken – 200 g
Green onion – 1 bunch
Dill – 1 bunch
Low-fat kefir – 600 ml
Plain or mineral water – 400 ml
Lemon – 0.5 pcs.
Preparation:
Peel the eggs, cut into cubes, pour into a saucepan. Disassemble the chicken into fibers or chop it too. It is advisable to remove skin and fatty pieces. Chop all the vegetables and herbs and combine. Mix kefir and water, you can take mineral water with gas, add salt, pepper, squeeze out lemon juice, stir. Add filling to the main products of a dietary dish. Serve chilled and store in the refrigerator for no more than a day.
Green borscht “Summer”
Compound:
Chicken (fillet) – 250 g
Potatoes – 2 pcs.
Carrots – 1 pc.
Onion – 1 pc.
Sorrel – 2 bunches
Dill – 0.5 bunch
Eggs – 3 pcs.
Preparation:
Wash, cut into pieces chicken fillet, put in a saucepan, add 1.5 liters of water, bring to a boil. Remove any foam that forms, reduce heat, and simmer the broth for 15 minutes. Peel the onions and carrots, cut into cubes, add to the pan. Add salt. Peel the potatoes, cut into pieces, add the first vegetables after boiling. Cook until potatoes are soft. Wash the sorrel and dill, cut into pieces, add to the almost finished soup. Taste for salt, add if necessary, season with pepper and bay leaves, bring to a boil, turn off. Cover the pan and leave the diet dish for 10 minutes. When serving, add chopped boiled egg to the plate.
Main course recipes
Dietary main courses are not prepared from potatoes, fatty meats, or soft wheat pasta. They mainly consist of vegetables, lean meats or poultry, and legumes are welcome.
Chicken diet cutlets
Compound:
Fillet – 500 g
Egg – 1 pc.
Bell pepper – 1 pc.
Carrots – 1 pc.
Onion – 1 pc.
Garlic – 2 cloves
Salt pepper
Preparation:
Remove the seeds from the pepper pods, cut the vegetable into cubes, and place in a bowl. Grind the garlic, onion, and chicken fillet through a meat grinder. Add carrots cut into small cubes and one a raw egg. Season the minced meat with spices and stir. Make small round cutlets of 50-70 g each, place in a baking dish, cook the dish in the oven for 25 minutes at 180 degrees. Or place on a steamer tray and cook for 20-25 minutes after the water boils.
Diet stewed cabbage with liver
Compound:
Liver – 300 g
Cabbage – 800 g
Onion – 100 g
Carrots – 100 g
Oil 1 tbsp. l.
Spices, herbs, garlic to taste
Preparation:
Pour a spoonful of oil into a large frying pan, cauldron or saucepan so that it lightly greases the surface, and place on the stove. Chop the onion, grate the carrots coarsely, and lightly fry. Rinse the liver. If the product is beef, then cut into strips. If the liver is chicken, then just in pieces, as you like. Add to vegetables, fry for 1-2 minutes. Chop white cabbage. You can use a special grater or knife, add a little salt and mash with your hands. Transfer the vegetable to the total mass, stir, cover and simmer in its juice until tender. Two minutes before the end, season the dish with pepper, garlic, herbs, and add salt.
On a note: It is better to fry foods for dietary dishes in coconut oil. It is much healthier and emits fewer harmful substances when heated.
Ratatouille (oven recipe)
Compound:
Eggplants – 250 g
Zucchini (zucchini) – 250 g
Onions – 170 g
Olive oil – 10 g
Bell pepper – 100 g
Tomatoes – 800 g
Parsley, spices, vinegar to taste
Preparation:
Cut the onion into cubes, pour into a frying pan with the recipe oil. Lightly fry. Remove the seeds from the bell pepper. Cut into cubes and add to the onion. Cut two tomatoes in half, grate the pulp, remove the skin. Add the tomato mixture to the pan, cover and simmer the vegetables until the peppers are soft. Cut the eggplants, zucchini and remaining tomatoes into circles. Add spices and salt to the vegetables in the pan. Squeeze the garlic if desired and season with vinegar for added spice. Place half in a baking dish and even out the layer. Arrange pieces of vegetables, alternating eggplants with tomatoes, zucchini, place on edge. Top with remaining vegetable mixture bell pepper, level. Bake the dish for 35-40 minutes at 180°C.
Diet desserts
To add sweetness and improve the taste of dietary dessert dishes for weight loss, fruits and berries are used, and sugar substitutes can be added. They are natural and synthetic. Of the natural types, stevia-based products are the most common. It is important to use honey more carefully. Of course, it is healthier than white refined sugar, but it also has a high calorie content.
Important! Whatever low-calorie fruit dessert is, it is recommended to consume it in the first half of the day or at least before 16.00. Otherwise, the dish will slow down weight loss.
Baked Apples with Cinnamon
Compound:
Apples – 3 pcs.
Cinnamon – 1 tsp.
Honey – 1.5 tsp.
Preparation:
Wash the apples; it is advisable to choose dense fruits of the same size. Use a knife to cut out a stub from back side, making a funnel, but do not pierce through. Put 0.5 tsp in each apple. honey, sprinkle the cuts with ground cinnamon. If desired, you can make the holes larger and fill them with cottage cheese or low-fat cream cheese. Place a piece of foil on the bottom of the pan, place the apples, and bake the dessert dish until soft in the oven. Temperature 200°C.
Berry ice cream
Compound:
Yogurt – 100 g
Any berries – 100 g
Honey – 1 tsp.
Preparation:
Place the washed berries in a blender bowl. If they have pits, for example, cherries, then remove the pits. Blend until smooth. Add yogurt, honey, beat again. Place in the freezer for 40 minutes. Remove, stir quickly, place in ice cream molds, and freeze.
Curd dessert with banana
Compound:
Cottage cheese – 300 g
Banana – 2 pcs.
Lemon juice – 10 ml
Milk – 100 ml
Gelatin – 8 g
Preparation:
Combine milk with gelatin and stir. Leave to swell, the time indicated on the package. Sometimes gelatin is instant, it just needs to stand in the liquid for 5-10 minutes. If the product is ordinary, then the time increases to half an hour. Peel the bananas, break into pieces, sprinkle with lemon juice to prevent the fruit from darkening. Mash well with a fork or beat with a blender. Combine with cottage cheese, stir thoroughly. Melt gelatin in milk until liquid, you can do this in a microwave oven or in a water bath. Combine with cottage cheese, beat well to make it fluffy, pour the mixture into small molds, glasses or bowls. Refrigerate for 2.5-3 hours until set.
Diet salad recipes
For some reason, when losing weight, it is customary to consume fresh salads in incredible quantities. Vegetables are undoubtedly healthy, but it is better to combine them with protein foods. This is the only way they will fill you up, won’t stretch your stomach, and will completely replace a full meal for lunch or dinner. Best options additives - eggs, chicken, fish, dairy products.
Diet Caesar salad recipe
Compound:
Boiled chicken or turkey – 100 g
Cherry – 6 pcs.
Lettuce leaves – 80 g
Boiled quail eggs – 4 pcs.
Boiled yolk – 1 pc.
Garlic – 1 pc.
Lemon juice – 1 tsp.
Mustard – 1 tsp.
Natural yogurt – 30 g
Preparation:
Place the washed lettuce leaves on a flat plate. Slice chicken or turkey and place on top. Add cherry tomatoes and quail eggs, cut into quarters, arrange nicely. For the sauce, grind mustard with lemon juice, chopped garlic and yolk, dilute it all with natural yogurt, and add salt to taste. Season the diet salad and serve immediately.
Lady salad recipe
Compound:
Boiled chicken fillet – 200 g
Fresh cucumbers – 250 g
Greens – 1 bunch
Canned green peas – 150 g
Sour cream 10% – 100 g
Preparation:
Chop the boiled fillet, cucumbers and herbs, pour into a bowl. Add green pea, salt, season with sour cream. You can replace it with natural yoghurt and stir.
“Cipollino” salad (simple recipe)
Compound:
Boiled eggs – 4 pcs.
Green onion – 1 bunch
Sour cream – 70 g
Salt pepper
Preparation:
Slice green onions and boiled eggs, pour into a bowl, you can additionally add dill or parsley. Salt, pepper, season with sour cream, stir.
Video: Diet salad in 15 minutes
Diet drinks
Water is one of the main components of proper weight loss. But you don’t always want to use it. The solution is low-calorie, tasty and fat-burning drinks. They are usually prepared with the addition of citrus fruits, herbs, various types of tea or low-fat fermented milk drinks.
Water "Sassi"
Compound:
Cucumber – 1 pc.
Water – 1.5 l
Lemon – 0.5 pcs.
Mint – 5-10 leaves
Ginger – 10 g
Preparation:
Wash the cucumber and lemon, cut into slices, pour into a 2-liter jar or carafe. Add grated fresh ginger root. Wash the mint, tear it, put it in a jar. Pour in cold purified or spring water, close and place in the refrigerator for 10-12 hours. It is better to prepare Sassi water in the evening, so that you can drink it all day in between meals.
Ginger green tea
Compound:
Ginger – 15 g
Lemon – 2 slices
Green tea– 1 tsp.
Boiling water – 500 ml
Preparation:
Brew ginger tea You can use it in a thermos, a French press (for coffee) or just in a jar. Grate the ginger, cut off two lemon slices with peel, place in a used container, and pour boiling water over it. Cover and leave for 5 minutes. Add green tea leaves and stir. Leave for another 20-30 minutes. Green tea should not be brewed with boiling water, as this destroys the beneficial substances and produces bitterness. Use cold or warm in the morning, you can add a teaspoon of honey.
Kefir fat burning cocktail
Compound:
Kefir – 200 ml
Cinnamon – 0.3 tsp.
Dry ground ginger – 0.3 tsp.
A pinch of red pepper
Preparation:
Combine all the ingredients of the kefir cocktail, stir, leave for 10-15 minutes so that the spices release their esters and aroma. Stir again, drink instead of snacks or to satisfy sudden hunger. It is useful to drink a fat-burning cocktail at night.
By the way! Cinnamon is not always in store-bought bags. Often the manufacturer is disingenuous and uses a cheaper analogue - cassia. It is not harmful, also gives a pleasant aroma, but does not have mass useful properties and fat-burning effect, like natural cinnamon tree bark.
Video: Fat burning smoothie
Dietary sauces for various dishes
Ketchups, mayonnaise, butter are the main enemies of a slim figure. It is very important to find a worthy replacement for them. The right dressing for salads, pasta, and meat will make even the most modest dish tastier, will not increase calorie content, and will prevent breakdown.
Yogurt dressing for salads, meat, poultry, fish dishes
Compound:
Natural yogurt – 100 g
Lemon juice – 10 ml
Mustard – 5-10 g
Salt, pepper, garlic to taste
Preparation:
For diet sauce, it is advisable to use natural Greek yogurt. Add lemon juice and mustard to it and stir. Salt and pepper to taste, you can add herbs and chopped garlic, depending on the composition of the dish to which the dressing will be added.
Tomato sauce recipe
Compound:
Tomatoes – 400 g
Bell pepper – 100 g
Onion – 50 g
Apple – 100 g
Olive oil – 1 tsp.
Salt, pepper to taste
Preparation:
Chop the onion and fry in a teaspoon of olive oil. Scald the tomatoes, remove the skin, cut into pieces, add to the onion. Chop the apple and pepper too, add to the vegetables, bring to a boil and cook in the released juice until soft. Grind the vegetables in a blender and bring to a boil again. Season with salt and add pepper for spiciness.
Low-calorie pesto sauce for any dish
Compound:
Basil – 50 g
Parmesan – 50 g
Garlic – 3 cloves
Pine nuts – 1 tbsp. l.
Olive oil – 3 tbsp. l.
Preparation:
The amount of oil in the diet Pesto sauce is reduced. Therefore, it is important to thoroughly chop the juicy basil and garlic. Place it all in a blender bowl and blend until smooth. Add Parmesan, butter and pine nuts. Beat for 10-15 seconds. Serve Pesto with dietary dishes of cereals, meat, poultry, and fish.