What to cook when losing weight. Diet recipes for weight loss at home: in pursuit of slimness! We prepare delicious dietary dishes at home

16.10.2019

Say “No!” tasteless food, starvation diets and monotonous nutrition! We present recipes for healthy breakfasts, lunches and dinners that will make your mouth water and make 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. 21st century trends have led to food becoming a cult: huge amount shops, cafes, restaurants, stalls with “goodies” attracts millions of people. However, almost all of these food outlets sell products that are harmful to the body, the consumption of which leads to obesity, metabolic disorders and other health problems.

How to eat properly, and 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 recipes for weight loss that will satisfy the needs of women, men and children.

Many people perceive dietary food as part of treatment after an illness, but this is not the case. Healthy eating is a great way to put your body in order, remove extra pounds and improve your health.

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

Animal proteins cannot be replaced with plant proteins. Substances contained 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. This diet is familiar to us, but it harms not only our body, but also our figure.

What to eat properly

There are many theories about what you should eat. All of them are based on judgments about the nutrition of our ancestors. People's opinions have divided them into those who believe that previously people ate only vegetarian foods, and those who adhere to meat foods - meat eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.

Dietary cuisine is a balanced and moderate set of food products to maintain the health and beauty of the human body. Nutritionists create a diet program based on the following factors:

age;
intensity of life;
place of residence.

Diet food designed for children is not suitable for an adult.

Creating a diet for weight loss

The principles on which the weight loss diet is based:

Calorie balance. 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 digestion, 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, when preparing a diet, you need to adhere to the system: how many calories you consume, how many calories you burn. An active lifestyle allows you to control the constant “destruction” of fat, and dietary nutrition contributes to more effective weight loss.
Diversity. Always need to stick balanced nutrition. Man is an omnivore, and for a normal life he requires a complete and high-quality diet. You should not get hung up on vegetarianism, meat-eating or fruitarianism.
NO to overeating! The first step to losing weight is to accustom your body to eating 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 dietary nutrition, you can create a convenient meal schedule for yourself, which will subsequently allow you to gain a good figure and good health.

Nutrition with calorie counting

When developing a diet regimen, you should keep calories in mind. Calories are essential for the human body. They help breathing function, pump blood through vessels, work organs, and so on.

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

One gram of protein contains 4 calories;
one gram of fat has 9 calories;
one gram of carbohydrates – 4 calories;
One gram of alcohol contains 7 calories.

Although alcoholic beverages contain calories, they are not nutritious.

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

Products to forget about

In their desire to lose weight, some people torture themselves with hunger. It is absolutely impossible to do this. By developing a menu for the week with calculated calories, you will eat right without harming your body and get an ideal figure.

To achieve the desired weight, you will have to forget about the existence of some “harmful for your figure” products:

bakery products;
sweet;
pork, goose and duck meat, bacon, lamb;
vegetable and butter, margarine;
fatty dairy and fermented milk products;
potato;
store-bought juices, lemonades, 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 won’t be able to put your body in order with them either.

Vegetarian Recipes

Vegetarianism is a diet in which a person completely or partially refuses to consume animal products. There are a great many supporters 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, and the number of delicious and interesting recipes that use only plant ingredients is also increasing. For example:

Sweet pumpkin puree. Calorie 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 very simple to prepare. The pumpkin is cut into cubes and baked in the oven at 180 degrees. After cooking, the pumpkin is crushed into puree, cinnamon and sugar are added to it. Place half of the pumpkin mixture in a deep bowl and add jam as the next layer. Next, the remaining puree is evenly distributed over the surface. The dish goes into the refrigerator for 10-12 hours. Before serving, the dessert is sprinkled with nuts.

Onion soup. Calorie content 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.

To prepare the soup, first finely chop all the vegetables. The ingredients are placed in water and placed on fire. To make the broth more golden, you can fry the onion a little in olive oil. Onions also go with vegetables. The soup should boil for about ten minutes. After time has passed, reduce the heat and cover the pan with a lid. Vegetables simmer over low heat for another 30-40 minutes.

Avoiding animal products can lead to a lack of vitamins and minerals in the body. When planning your diet, be sure to include foods with high content iron, iodine, calcium and vitamins D and B12.

Dietary recipes for weight loss at home

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

Nutritionists advise eliminating 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, you need to consider the following recommendations:

You need to eat slowly and calmly. Chewing food thoroughly ensures complete absorption of all necessary elements.
The dish should have an attractive appearance and pleasant taste.
Constantly dilute your diet with various vegetables and fruits.
Dairy products are eaten separately from main dishes.
Should only be prepared for one time.
Three hours before bedtime you should not eat anything.
Fruits and vegetables are consumed separately.
You need to get up from the table with a slight feeling of hunger.

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

Essential foods for the diet

When preparing meals for weight loss, it is worth remembering a few products that will help you fight extra pounds:

Boiled eggs. The usual hard-boiled chicken egg and eaten for breakfast will saturate the body with the necessary amount of protein for a fruitful day.
Sauerkraut. Familiar to many from childhood, cabbage normalizes the intestinal microflora, promoting proper digestion.
Low calorie yogurt. Dairy product It will not only help you satisfy your hunger while snacking at work, but will also be an excellent salad dressing.
Barley. These grains contain a large amount of fiber, which is so necessary for weight loss. It helps improve metabolism and also creates a feeling of fullness.
Legumes. A large number of antioxidants contained in beans will charge 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 body's cells, helps normalize digestion, and contains many useful vitamins, minerals and a minimum of calories.
Chicken fillet. The most popular lean protein is the best product for dietary nutrition.
Avocado. Healthy fruit, which will fill the body with fats, minerals and vitamins, but you should not abuse it. The norm for avocado per day is 1-2 slices.
Spinach. One serving of this green plant contains 5 types of vitamins, fiber, magnesium and folic acid.

By adhering to the principles of dietary nutrition and counting calories, you can lose extra pounds in just a month.

Recipes with counted calories for homemade

Of course, you can follow a dietary diet 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 quietly replaced with low-calorie ones. An example of homemade cutlet recipes with calories counted:

Chicken cutlets in a steamer. Calorie content 145 kcal per 100 g.

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

Finely grated onion, celery stalk, and 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 placed in a double boiler. The dish is ready in 25-30 minutes.

Pollock fish cutlets. Calorie content 180 kcal per 100 g.

To make five servings of cutlets, you will need the following ingredients: 700 g pollock fillet, 150 g crustless toast bread, one chicken egg, 5 tbsp. premium flour, 70 g of vegetable oil, a pinch of potato starch, spices and herbs to taste.

The fillet is passed through a meat grinder along with onions and bread soaked in water. Then the egg and spices are added. Small cutlets are molded from the resulting minced meat and placed in a hot frying pan. The cutlets are fried in oil for 5-8 minutes.

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

Home-cooked, low-calorie diet meals will help you control the nutrition of everyone in your household.

Recipes for every day

If you decide 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 necessary recipes, and you can immediately purchase the products you need for cooking in the store.

Menu for the week with calories

A calorie-based diet is quite difficult to follow, but it allows you to effectively lose extra pounds. Example of a weekly diet:

Monday at 500 calories

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

Tuesday at 800 calories

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

Wednesday at 500 calories

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

1000 Calorie Thursday

Morning: 120 g 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 steamed chicken, tomato, half a grapefruit, green tea

800 Calorie Friday

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

Saturday at 1200 calories

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

1000 Calorie Sunday

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

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

Breakfast

A few examples of dietary breakfast:

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

It’s easy to prepare oatmeal: pour warm water over the cereal, put the container in the microwave or on the fire. 10 minutes and breakfast is on the table. You can diversify oatmeal with fruits, honey, and berries.

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

Porridge is prepared in three ways:

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

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

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 can be placed in it, but do not forget that grapefruit burns calories, and banana, on the contrary, contains them in excess.

If you don’t want to calculate the calorie content of each dish yourself, you can use or 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 cup;
semolina – ¼ cup;
baking powder – 1.5 tsp;
ground almonds – 15 g;
egg – 1 pc.;
cream 33% - 1 tbsp;
cane sugar – 100 g;
honey – 2 tsp;
cinnamon – 1.5 tbsp;
cardamom – 0.5 tsp;
ground nutmeg – 0.5 tsp;
salt, vanillin, mint - to taste.

This dish contains 198 kilocalories per 100 grams. product.

To make the pancakes, you first need to peel and slice the pears and place them in a saucepan. Pour 500 milliliters of water over the pieces, add sugar, nutmeg, cardamom, cinnamon, vanilla. Bring to a boil and reduce flame temperature. Leave the pears on low heat for 40 minutes. Beat eggs with cream, add grated pumpkin, semolina, rice flour, almonds. Mix everything carefully and let the dough rest.

Fry in a frying pan on both sides. Serve with hot pear slices.

Dinner

Diet lunch can also be varied. You can experiment with cooking meat and fish, treat yourself to baked potatoes and soups. For example:

Stew in a pot

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

Dietary analogue of creamy puree 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 occurs at work, and since dietary nutrition must be adhered to constantly, it is better to take something ready-made with you.

Lunches for work

Casserole

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

Vegetable pancakes with beans

In this dish canned beans acts as an addition, and the pancakes themselves are prepared as follows: carrots or zucchini are grated. Egg and semolina are also added. You can cook the pancakes in a dry frying pan or in the oven.

Recipes for working with calculated calories

Vegetable rolls

For preparation you will need:

rice paper – 8 sheets;
funchose noodles – 12 g;
chicken fillet – 75 g;
medium carrot - half;
medium cucumber - half;
lettuce – 4 leaves;
green;
sesame or olive oil.

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

The rice paper is moistened and placed 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 lettuce are cut into strips and placed in a bowl. Noodles and oil are also added there. All ingredients are mixed and laid out on rice paper. The rolls are crowded together. Lunch is ready.

Okroshka

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

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

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

The chicken fillet is boiled for 15-20 minutes, after cooking the meat is cooled and chopped with a knife. All vegetables are also cut into cubes. The ingredients are placed in a saucepan and poured with kefir. Spices and herbs are added. Diet soup can be served.

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;
jacket potatoes – 2 pcs.;
fresh cucumber – 1 pc.;
fresh radishes – 4 pcs.;
doctor's sausage – 150 g;
boiled chicken egg – 3 pcs.;
low-fat sour cream – 100 g;
low-calorie kefir – 100 ml;
herbs, spices - to taste.

Sausage, cucumber, radishes, eggs, peeled potatoes are cut into cubes and poured into a pan. The greens are chopped and also added to all ingredients. Spices, sour cream and kefir are added, and mineral water is poured on top. The soup is thoroughly mixed. Bon appetit!

Dinner

Diet dinner can become delicious treat in your family. You can use fish, meat, vegetable salads and much more for it.

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 for 1 serving. The dish contains 138 kcal per 100 grams of product. To prepare you need:

mackerel – 1 piece;
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, and parallel cuts are made on the carcass. The zest is removed from half an orange and the juice is squeezed out. For the marinade, mix yogurt, seasonings, juice and orange zest. The mackerel is coated with marinade and packed in foil. The dish is prepared for 30 minutes at a temperature of 200 degrees.

Fillet in batter

Ingredients for 2 servings. This dietary dinner contains 151 kcal per 100 grams of product. To prepare you need:

chicken fillet – 400 g;
chicken egg – 1.5 pcs.;
rice flour – 3 tbsp;
spices to taste;
mayonnaise sauce – 2 tbsp.

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

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

For children

When dealing with your nutrition, do not forget about your children. Due to millions of types of chocolate, candies, 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 obesity in teenagers is normal. 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 absolutely not suitable for a child’s body.

Can you 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: baked omelette, 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: cheesecakes, herbal decoction
Lunch: fruit, yogurt
Lunch time: fresh cabbage soup, tomato, tea
Evening: cottage cheese with fruit, oatmeal

Of course, you can create a menu for reducing your child’s weight yourself, 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.

Dietary recipes for a slow cooker

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

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

Advantages of using a multicooker for preparing diet food

Products retain vitamins and nutrients.
The dishes have excellent taste.
No oil required for cooking.
Constantly maintaining the temperature allows you to avoid reheating food.

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

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

Buckwheat porridge. Calorie content 335 kcal per 100 g.

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

Cooking buckwheat in a slow cooker couldn't be easier. To make the porridge tasty, you need to pour it into a bowl and fill it with hot water. Set to “Porridge” mode for 20 minutes.

Lenten cutlets. Calorie content 128 kcal per 100 g.

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

The 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 set the multicooker to cook rice for 30 minutes. Then we take out the cooked rice, cool it and form small cutlets. Before frying, roll the cutlet in breadcrumbs on both sides.

Wheat-pumpkin porridge. Calorie 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 tbsp;
butter – 35 g;
a glass of water;
milk – 300 ml.

The pumpkin is cut into pieces, crushed to a pulp, and fried in a slow cooker for 15 minutes at 160 degrees. To prevent the pumpkin from burning, you must first add oil to the cooking bowl. After frying, cereal, milk, water, salt, and sugar are added to the multicooker. Everything is thoroughly mixed. In the porridge mode, the dish cooks for 50 minutes. Afterwards, the porridge is mixed and left in the device in the heating mode for another half hour.

Pumpkin Delight

A great way to diversify your diet menu is to add pumpkin dishes. This wonderful vegetable has a low calorie content - only 25 calories per 100 grams of product, and 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. To prepare, cut 0.5 kg of peeled and washed pumpkin into small pieces and place in a steamer bowl. Add half a glass of water and 150 grams of dried fruits, sprinkle everything on top with sugar. Cooking takes place in the “Stew” mode for 40 minutes. When the pumpkin is ready, use a blender to grind all the ingredients. Calorie content: 210 kcal per 100 grams.

Pumpkin with honey

For sweets low calorie dish You will need: half a kilo 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 place on a baking sheet in the order pumpkin, apples, pumpkin. Pour honey on top of the ingredients and add water. 2 hours in the oven at 160 degrees and your dessert is ready.

Eggplant Recipes

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

Popular eggplant recipe for dietary nutrition - casserole. For three servings you will need:

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

The eggplant should be cut into slices, the peppers and onions into rings, and the garlic into slices. The egg is beaten with yogurt and spices. Pour oil into the bottom of the baking bowl and smooth out the vegetables in rows. Pour the mixture into a slow cooker and bake for an hour at 100 degrees. 100 grams of the dish contains only 44 kcal.

You can also make juicy eggplants cutlets, which are an excellent substitute for their meat “brothers”.

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

eggplants – 0.5 kg;
hard cheese – 50 g;
chicken egg – 1 pc.;
garlic – 1.5 cloves;
white bread – 50 g;
breadcrumbs – 50 g.

The eggplants are chopped with a knife and fried in a frying pan. Cheese and garlic are grated on a fine grater and added to the cooled eggplants. Eggs 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 prepared minced meat and fried in a frying pan on both sides.

Dishes with zucchini

For any low-calorie diet, zucchini is used, since it contains only 17 kcal per 100 grams of fresh vegetable.

Some people follow a separate zucchini diet for weight loss. With this diet, you can lose 5 kilograms in a week.

Recipes with zucchini calories:

The easiest way to cook zucchini for a couple. The vegetable is cut into rings and placed in a slow cooker. 15 minutes on the “Steam” mode and dinner is ready.

This zucchini dish contains only 9 kcal per 100 grams.

Zucchini cream soup

To prepare five servings you will need: half an onion and a carrot, a pinch of cumin, 15 g of butter, half a kilo of peeled zucchini, half a liter of low-fat broth, herbs and spices to taste.

Melt the butter in a saucepan, first add chopped onions and carrots. Then chopped zucchini and spices are added. Frying all ingredients lasts 5 minutes. The broth is poured in. Cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender and sprinkled with herbs before serving. Calorie content 34 kcal per 100 g.

Diet salads

Many people know that salads are not just a filling dish for festive table, and also a wonderful tool for fighting extra pounds. Of course, “Olivier” and similar salads cannot be classified as dietary salads, since they usually contain heavy foods.

Dietary salads are made from easy-to-digest and assimilate vegetables and fruits that are low in calories and fat. Such food is quickly prepared, and most importantly allows you to lose extra pounds in short terms. Simple recipes will help you not to spend a lot of time preparing dishes, but to enjoy life.

Cabbage salad “Simple” known to many since childhood. For it you will need:

fresh white cabbage – 250 g;
carrots – 1 pc.;
apple – 1 pc.;
green;
olive oil;
spices to taste.

The first step is to clean all vegetables and fruits from peels and seeds. The cabbage is finely chopped, and the carrots and apple are chopped on a fine grater. All ingredients are mixed with spices and oil. Bon appetit!

If you want a more “substantial” snack, you can prepare a diet chicken salad. For example, “Warm salad with chicken fillet and vegetables”. It is low in calories and perfectly satisfies hunger.

For preparation 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's very easy to prepare. 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 heated frying pan. Let it simmer a little and add the chicken. Fry the salad for 7 minutes, add herbs and spices a minute before readiness.

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” the diet and eat a cake, pastry or bun at a holiday. But nothing bad will happen if the delicacy is baked according to a recipe for weight loss. Diet baking is a great way to please yourself and diversify your nutrition program.

Simple recipes for delicacies for weight loss:

Cottage cheese pie

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

Brownie with chocolate

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

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

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

Diet baking can become the basis of a diet for weight loss. Eat deliciously and surprise others with an ideal figure.

Desserts

While losing weight, you should not deny yourself treats. Many recipes for dietary desserts will allow you to diversify your menu and will be excellent snacks between main meals.

An excellent substitute for classic sweets will be jelly. You can prepare it in different ways, so you won’t get tired of this dessert.

To prepare a low-calorie jelly-based dessert you will 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 is dissolved in warm water, then thoroughly mixed with sour cream and sugar. Half of the resulting mixture is poured into a plate. Pieces of fruit are placed in it. The rest of the sour cream and gelatin mass is added.

The dish must be refrigerated for 8 hours.

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

Baked fruits will be healthy desserts during the diet. There is only one way to prepare such delicacies - they need to be baked in the oven. Apples, pears in combination with citrus fruits will delight you during a strict diet, because 100 grams of the dish contains approximately 75 kcal.

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

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

Dietary recipes from cottage cheese

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

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

You can use cottage cheese in different ways: simply 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 consuming cottage cheese with different percentages of fat during the diet.

An example of a dietary sweet with cottage cheese:

Cupcake

To prepare you will need: half a kilo of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruit to taste.

The cottage cheese is mixed with sugar using a blender, dissolved gelatin and pieces of fruit are added. Mix everything thoroughly. Place the mixture into muffin tins and refrigerate for 8 hours.

This 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 dietary 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 prepare a smoothie, and it is not necessary to make drinks based on cottage cheese. Cocktails are mixed from milk, curdled milk, yogurt and juices.

Rules for preparing diet smoothies

Only fresh and low-calorie foods are selected.
Ice “steals” the taste of berries and fruits. If you want a drink cold drink, then you can simply refrigerate the ingredients before cooking.
Dilute the finished cocktail better with juices or dairy products.
Sugar or sugar substitutes should not be added to smoothies.

Cocktail recipes for weight loss

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

There are many ready-made smoothie recipes for weight loss, but you can always come up with your own smoothie.

Books of diet recipes

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

"Recipes. Dietary and vegetarian dishes";
“Modern food. Desserts for those losing weight";
“Modern food. We eat and lose weight”;
“We lose weight with style.”

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

Diet meals are those that contain a small amount of calories and help maintain your figure.
Dietary foods are very important for the human body. Even if you have an ideal figure, your body still sometimes needs a diet to keep your figure in good shape. Also, if you have a certain desire to cleanse your body of toxins and waste, then you need to periodically clean it. And in this case, nothing will help you better than eating dietary foods.
Many of us are sure that diet dishes cannot be appetizing or tasty at all. However, this is absolutely not true. Diet food can be not only tasty, but very, very tasty. You just need to know how to prepare such dishes correctly and what products to use. Don't believe me? Then pay your attention to this subcategory. After all, in this subcategory the most interesting and healthy recipes for dietary dishes are collected for you.
So, for example, here you can find recipes on how to prepare dietary dishes for weight loss, low-calorie dietary dishes in a slow cooker, as well as dietary dishes from chicken, zucchini, cottage cheese, fish, meat, minced meat and other equally tasty low-calorie recipes. It is especially convenient that in this category there are simple recipes dietary dishes with photos. Such recipes are convenient because with their help the cooking process is greatly simplified, and you can also borrow the method of serving and decorating, which is also very pleasing. Isn't it true? Choose the most interesting and appetizing recipes, how you can easily and quickly prepare delicious diet meals for weight loss and start cooking. And rest assured, with such recipes, preparing dietary dishes will bring you a lot of positive emotions. And be healthy!

24.12.2018

Ratatouille in a slow cooker

Ingredients: eggplant, zucchini, tomato, onion, bell pepper, garlic, basil, oil, salt, pepper

Ratatouille is the national dish of France. Today I have prepared a recipe for this amazing slow cooker dish.

Ingredients:

- 1 eggplant;
- 1 zucchini;
- 3-4 tomatoes;
- 1 onion;
- 1 sweet bell pepper;
- 3 cloves of garlic;
- 2-3 sprigs of basil;
- 70 ml. vegetable, olive oil;
- half tsp salt;
- a pinch of ground black pepper.

19.07.2018

Pollock marinated with carrots and onions

Ingredients: pollock, carrots, onions, tomato paste, vinegar, lemon juice, salt, pepper, bay leaf

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

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

30.05.2018

Dietary cabbage salad

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

Ordinary cabbage makes excellent salads - tasty and healthy. Those who are on a diet like these recipes. We suggest you make a salad from cabbage and boiled chicken - it will be more interesting and tastier.

Ingredients:
- chicken leg or breast - 1 piece;
- cabbage - 1 head;
- mustard seeds - 7 g;
- little vegetable - 1 tbsp;
- vinegar - 1 tbsp.

21.05.2018

Diet salad with chicken breast

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

For our skinny people, I offer an excellent recipe for a delicious diet salad with chicken breast. It turns out very tasty and satisfying.

Ingredients:

- 130 grams chicken breast;
- 1 egg;
- 50 grams of carrots;
- 50 grams of cucumber;
- 20 grams of green onions;
- 30 grams of spinach;
- 10 grams of soy sauce;
- black pepper;
- lemon.

17.05.2018

Diet salad with avocado

Ingredients: avocado, tomatoes, lemon, garlic, olive oil, salt, pepper

Today I propose to prepare a very tasty dietary salad from avocados. The recipe is very simple and quick. You can prepare such a salad both for every day and for a holiday table.

Ingredients:

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

14.05.2018

Intestinal scrub made from buckwheat and kefir

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

Buckwheat and kefir make an excellent breakfast, which also acts as a scrub for the intestines. So this recipe is a “two in one” recipe: both tasty and healthy. Try it, you will really like it!
Ingredients:
- 100 grams of buckwheat;
- 500 ml low-fat kefir;
- 200 ml boiling water;
- salt to taste;
- parsley or cranberries - for serving.

24.04.2018

Blueberry Lenten Ice Cream

Ingredients: blueberries, sugar, water, lime

Very often I make delicious berry ice cream for my family. Today I invite you to try a very tasty Lenten ice cream with blueberries and lime.

Ingredients:

- 200 grams of blueberries,
- 70 grams of sugar,
- 100 grams of water,
- half a lime.

24.04.2018

Chicken in tomato sauce in a frying pan

Ingredients: breast, onion, butter, garlic, tomato, pepper, salt, bay

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

Ingredients:

- 1 kg. breasts,
- 2 onions,
- 3 tbsp. vegetable oil,
- 2 cloves of garlic,
- 3 tomatoes,
- 6-7 pcs. black peppercorns,
- ground black pepper,
- a pinch of salt,
- 3 bay leaves.

23.04.2018

Fresh cabbage and carrot salad with vinegar

Ingredients: fresh cabbage, carrots, onions, salt, sugar, apple cider vinegar, vegetable oil, green onions, herbs

I bring to your attention a very tasty and interesting recipe preparing my favorite salad from fresh cabbage and carrots with vinegar.

Ingredients:

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

07.04.2018

Soufflé "Bird's milk"

Ingredients: proteins, sugar, gelatin, water

Try this delicious Bird's Milk soufflé. I described the cooking recipe in detail for you, so you won’t have any problems with cooking.

Ingredients:

- egg whites - 2 pcs.,
- gelatin - 10 grams,
- water - 35 ml.,
- sugar - half a glass.

22.03.2018

Diet bread in the microwave

Ingredients: oat bran, egg, yogurt, soda, lemon juice, salt

You will spend only 7 minutes preparing delicious diet bread in the microwave. I often use this Dukan recipe.

Ingredients:

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

21.03.2018

Beet salad with apple

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

I suggest you prepare a very tasty and healthy salad with beets and apples. We will fill it with sour cream or yogurt.

Ingredients:

- 2 beets;
- 1 apple;
- 1 tsp. lemon juice;
- 3 tbsp. sour cream or yogurt;
- salt;
- 4-5 walnuts;
- a pinch of black pepper.

19.03.2018

Chicken in the oven with vegetables

Ingredients: chicken wing, fillet, pepper, carrots, onion, vegetable, mushroom, sauce, mustard, salt, pepper, oil

If you want to pamper your family with a delicious dish, prepare chicken wings in the oven with vegetables. The dish is prepared quite quickly and simply.

Ingredients:

- 3-4 chicken wings,
- 200 grams of chicken fillet,
- 1 sweet pepper,
- 1 carrot,
- 1 onion,
- 100 grams of frozen vegetables,
- 80-100 grams of champignons,
- 1.5-2 tbsp. adjika or tomato sauce,
- 50 ml. soy sauce,
- 1 tsp. mustard,
- 1 tsp. dry garlic,
- salt,
- black pepper,
- 30 ml. vegetable oil.

18.03.2018

Whole grain bread with bran in a bread machine

Ingredients: water, salt, sugar, butter, flour, bran, flax seed, yolk

Today we will bake very tasty and healthy bread from whole grain flour with bran in a bread machine. I described the entire cooking process in detail for you.

Ingredients:

- 540 ml. water,
- 1 tbsp. salt,
- half tbsp. Sahara,
- 3 tbsp. vegetable oil,
- 800 grams of whole grain flour,
- 4 tbsp. oat bran,
- 3 tbsp. flax seeds,
- 1 chicken yolk.

12.03.2018

Vegetarian chickpea pilaf

Ingredients: chickpeas, rice, carrots, onions, pilaf spices, garlic, vegetable oil, salt

Main secret delicious pilaf without meat just in chickpeas. They are also called Turkish peas; they are twice as large as ordinary ones and differ noticeably in taste. Don't miss the recipe, be sure to use it!

Products for the recipe:
- half a glass of chickpeas,
- rice - 300 g,
- one carrot,
- two heads of onions,
- 1 tbsp. spoon of spices,
- garlic - a whole head,
- vegetable oil,
- salt to taste.

Most of those who, as a result of hard work, have achieved success in losing weight and regained attractiveness and slimness to their figure, think about the question of how to maintain the achieved result. It's no secret that healthy and dietary nutrition is the best way to maintain weight.

Today our attention will be focused on low-calorie recipes for every day. You can see that you can stay in shape without even denying yourself the pleasure of a delicious meal. You can rest assured that the dietary dishes will please your entire family. The variety of recipes allows you not to waste time on proper menu planning. Preparing most dishes will not take much time and will not require you to have any special skills. The main thing is to always remember that healthy and properly prepared food is the key to not only slimness, but also health.

Recipes for every day: for breakfast

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

Oatmeal for the perfect morning

To prepare this most valuable dish we will need:

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

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

Oatmeal also goes well with bananas, some berries and apples. You can always add them to the dish if desired.

Delicious Greek omelette

If you use our recipes every day, dietary nutrition will quickly become an integral part of your life. By eating this affordable egg dish for breakfast, you will provide your body not only with slow-acting carbohydrates and proteins, but also with important vitamins and microelements. To prepare we will need:

chicken eggs - 2 pcs.;
small sun-dried tomatoes - 2 pcs.;
olive oil - 1 teaspoon;
feta cheese or cheese - 25 g;
a slice of grain bread.

Heat a teaspoon of olive oil in a frying pan. Beat eggs in any container with a whisk. The cheese should be cut into cubes, tomatoes into small pieces. Pour the beaten eggs into the pan, lifting the edges slightly. Fry the omelet until the center is almost ready. On half the floor ready-made dish add cheese and tomatoes. Cover the filling with the other half. Transfer the finished omelette to a plate. Serve with a slice of bread.

All nutritionists unanimously claim that people prone to excess weight, should not sit on You should just go on a diet. The recipes for every day offered by us will help you with this. Such nutrition should become a person’s way of life. In this case, your figure will not suffer from constant weight fluctuations, and your cardiovascular and digestive systems will also remain healthy. Let's continue to get acquainted with the low-calorie menu. It is noteworthy that it can be varied and very tasty.

What to cook for lunch?

Lazy dumplings with cottage cheese

To prepare lazy dumplings, we will need the following ingredients:

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

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

Light soup with rice and cauliflower

Let's continue to master dietary nutrition. Recipes for every day necessarily include the preparation of hot dishes. For this low calorie soup you will need:

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

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

Steamed fish cutlets

Recipes with photos can be found today in many magazines dedicated to cooking, as well as on various portals. To prepare the following dish, you need the following products:

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

Grind the fish fillet and onion in a blender or pass through a meat grinder. Add milk or water, egg and chopped nutmeg to the mixture. Add salt and pepper to taste.

Mix the minced meat thoroughly. Wet your hands cold water and form oblong cutlets. You can simmer the dish in a double boiler or in a frying pan in a small amount of water. Cooking time - 15 minutes.

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

Oriental noodle snack

To prepare this delicious snack we will need:

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

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

Your family will love this snack and will diversify your diet. Recipes for every day should not be too simple and boring.

Diet soup

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

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

Soup made from these products is used as a source of protein, fiber and antioxidants, even in a vegetarian diet. Let's continue to look at the best recipes that will help diversify a boring menu.

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

Diet dinner

In order for dietary nutrition (we are now considering recipes for every day) to be correct, you should follow the recommendations of experts. For an excellent low-calorie dinner, vegetables, lean poultry and fish are ideal.

Sea bass in the oven

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

For preparation you will need:

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

The perch will be baked in the oven at a temperature of 220 °C. Chili peppers must be cut into small cubes. Mix it with cumin, fennel, turmeric and mustard. A small piece of foil should be greased with olive oil. Spread 1/3 of the spice mixture on it. Rub the remaining spices onto the fish and place it on foil. Place sliced lemon on top of the perch. Wrap the fish in foil and seal the edges. Place the workpiece on a baking sheet. Total time baking time is 15 minutes. Serve the fish with coriander.

As you can see, dietary nutrition for every day is not a problem. Preparation delicious dishes will not take much time, but will bear fruit very soon.

Many girls want to have athletic body. You can achieve your goal if you correctly combine proper nutrition and physical activity. 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 dishes are monotonous and tasteless. Actually this is not true.

Today there are a huge number of 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 a 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 extra pounds, 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 fluid intake is 2 liters;
When creating a menu for the week, you should be guided not by the taste of the dishes, but by 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, stop frying, steam meat and vegetables, bake in the oven, simmer in a slow cooker;
exclude flour confectionery products (), carbonated drinks, fast food, semi-finished products, and products made from wheat flour from your diet;
try not to use fat when cooking; if necessary, replace sunflower oil with olive oil.

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 provide energy for the whole day. The best solution is porridge (buckwheat, rice, oatmeal). Lunch should be nutritious, but low in calories; pumpkin casserole is perfect, chicken liver(steamed). 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

The calorie content of 100 grams of the finished 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 grams of 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;
green.

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;
green;
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 when creating your own dietary menu for every day. Eat right, be beautiful and healthy!

You can lose a couple of kilograms with a selection of extravagant delicious dishes. Today we will find out which dietary dishes with recipes should be included in the menu. Easy-to-prepare recipes for weight loss, soups, cocktails, side dishes, and sweets will help you no longer feel hungry. Their list will simplify the process of losing weight, and your favorite diet with dishes will become a daily diet.

How to properly prepare dietary meals

Low-calorie recipes are often rich in vegetables, lean meats, lean fish and low-calorie dairy products. Proper preparation involves using simple thermal cooking methods. We selected four effective methods:

Stew;
Grill;
Boil;
Bake.

A classic multi-cooker would be an excellent tool in the kitchen. The device includes several necessary functions. Additionally, food containers, dish tins, and a frying pan with a special coating will come in handy.

Preferred wishes:

Minimize fat levels. Butter has 115 calories per spoon, which is about 14% of a woman’s total daily requirement. The addition of fats should be controlled using a kitchen scale.
Minimize sugar consumption. Got sweets high calorie content. They can provoke hunger, frequent appetite and interfere with glucose levels. People who love sweets should replace them with quality substitutes, include dried fruits or eat fresh fruit products.
Reduce flour consumption. The diet includes whole grain bread, oatmeal, and bran. Often they cannot be eaten.
We approach the situation of losing weight wisely. Remove sauces, ketchups, mustard and favorite foods that contain starch. On the contrary, taste enhancers can awaken appetite. A person who decides to monitor his figure must exclude harmful substances from his primary diet.

Diet soup recipes

You can't skip the first course. Soups perfectly fill the stomach with healthy vitamins and send a signal of satiety to the brain. The calorie content of each sum is negligible. It’s not for nothing that many diets are based on soup. It diversifies the overall composition of the menu for the day. In the summer it will quench your thirst, and in winter it will help you warm up with a pleasant hot taste.

Try not to cook potatoes with pasta, noodles and cereals. Some nutritionists do not recommend combining starch with beans. For example, in vegetable soup Some potatoes are welcome.

Ingredients:

Radishes – 10 pieces;
Fresh cucumber – 3 pieces;
Boiled eggs – 2.5 pieces;
Boiled chicken – 190 grams;
Green ball of dill and onion - 1 bunch;
Low-fat kefir – 580 grams;
Pure water – 380 ml;
Half a lemon.

How to cook:

Peel the boiled eggs, cut them into small cubes on a board, and place them in a saucepan. There on the board, clean the chicken from fatty pieces, skin, fibers and chop;
Sprinkle chopped herbs and vegetables on top and stir. Then combine kefir with water, sprinkle with pepper, lemon juice, a pinch of salt and mix everything thoroughly;
Add the mixture to the rest of the ingredients;
Eat at refrigerator temperature. Store okroshka for no more than one day in the refrigerator.

Ingredients:

Water – one and a half glasses;
Tomatoes – 7 large pieces;
Shrimp – 130 grams;
Champignon mushrooms – 6 pieces;
Scallops – 4 pieces;
Zucchini – medium size;
A teaspoon of ginger and paprika;
Chili pepper – 1 small;
Garlic – 2 cloves;
Salt - a pinch;
Lemon juice – a tablespoon;
A little dill.

How to cook:

Peel the tomatoes in hot water. Cut the tomatoes as you like and place them in a blender.
Pour the mixture into the bottom of the pan, pour water on top and wait until it boils. At the moment when the broth begins to boil, add a bed of garlic cloves, a little salt, ginger, paprika, galangal. We wait until the soup boils, and then just add the mushrooms, chopped vegetables and zucchini.
We wait until the vegetables are cooked, then we add seafood, shrimp and scallops.
Cook for another three minutes, add lemon juice, remove the pan from the heat. Let it brew for 7 minutes. When serving, you can decorate with greens.

Ingredients:

Plain water – one and a half liters;
Bell pepper - middle half;
Chicken breast – 1 large piece;
Onion – 1 small joke;
Celery – 180 grams;
Cherry berries – 5 pieces;
Carrots are an average thing;
Salt - optional.

How to cook:

Cut the chicken into cubes, cover with water.
Wait until it boils, sprinkle with salt to taste, and add the rest of the food to the top of the water. Stir and wait until the diet soup boils.

Recipes for second dietary dishes

Second courses are the main meal of the day. Huge selection presents various recipes hot dishes from the best chefs. They will ensure a complete intake of all vitamins while maintaining amazing taste. Below, check out unique recipes that are easy to prepare. Second dietary dishes should always be nourishing, tasty, prepared from lean meat and special pasta. Half should consist of legumes, vegetables and poultry.

Incredibly tender dish. At the same time, it does not lose its juicy component. They must be baked in the oven in special forms. Children love to eat cutlets.

Ingredients:

White cabbage variety – 380 grams;
Carrots – 1 piece;
Butter – two tablespoons;
Oatmeal – 3 tablespoons;
Eggs – 2.5 pieces;
Fresh milk – 100 ml;
A little salt.

How to cook:

Finely chop the cabbage and carrots. Place oil and a little water in a frying pan and simmer for about 10 minutes. Then pour milk on top of the stewed cabbage, add flakes and salt, simmer for another ten minutes;
The milk should be completely absorbed;
Cool slightly until the dish has a warm aroma;
Then sprinkle with eggs. Stir the mixture.
Pour the mixture into special silicone molds. Place the tray with the molds in the oven for 30 minutes at 200 degrees.

Incomparable dietary beef, which must be cooked in a slow cooker. The dish does not exceed 180 calories per 100 grams. Meat lovers will especially like this recipe.

Ingredients:

Beef high quality– 430 grams;
Onion – 1 piece;
Sugar – dessert spoon;
Tomato paste – 1 teaspoon;
Apple cider vinegar – 0.5 teaspoon;
Water – half a tablespoon;
Olive oil - dessert spoon;
Salt - a pinch;
Spices - to taste.

How to cook:

Pour olive into the slow cooker. There is no need to turn on the device. Peel the onion and cut into rings;
Place the rings in the pan of the device evenly along the entire bottom. Cut the juicy beef into small cubes and place on the onion. Salt on top, add spices to taste, but not much. Now turn on the multicooker in baking mode, do not close the lid;
While our device gradually heats the bottom, combine water, sugar, tomato with vinegar;
Pour the mixture from the plate over the beef and onions, cover with a lid for 15 minutes. After 15 minutes, switch the mode to “simmer” for 2.5 hours. Serve beef ideally with diet mashed potatoes.

Pancakes should be prepared without adding flour. Extremely tasty, satisfying and will help diversify your diet. There are 67 calories per 100 grams of pancakes.

Ingredients:

Fresh vegetables;
Eggs – 1 piece;
Carrot;
White cabbage;
Potato;
Zucchini;
Green onions - optional;
A little salt.

How to cook:

Vegetables to choose from in equal proportions. Grind the cabbage and onion into small particles;
Grate the zucchini, carrots and new potatoes;
To prevent the pancakes from losing their shape in the pan, squeeze them in gauze. Then break the egg on top and mix the whole mixture. Fry the pancakes exclusively in vegetable oil.

Diet desserts

Human nature is too predictable, so people of all ages love sweet foods. By excluding them, a person may simply lose his temper. We have selected the most delicious three delicacies for you. The calorie content of dietary desserts is small, but they must be taken before 17:00 pm.

Ingredients:

Bran – 2 dessert spoons;
Fresh banana – 1 piece;
Apple – 1 piece;
Yogurt – 130 ml;
Coconut shavings – 60 grams;
Raisins – 40 grams.

How to cook:

Grate the green apple on a large grater, combine coconut shavings, flakes, bran with raisins;
Place a banana in a blender, add yogurt and mix. Pour the mixture from the blender into the other ingredients;
Place apples on top. Mix thoroughly. Pour the mixture into the molds and bake for about 25-30 minutes at 180 degrees in the oven.

Ingredients:

Milk – 100 ml;
Cottage cheese – 280 grams;
Banana – 2.5 pieces;
Gelatin – about 10 grams;
Lemon juice – 8 grams.

How to cook:

Stir gelatin with fresh milk in a separate container. Wait, it should swell for 10 to 30 minutes;
Remove the skin from the banana, divide it into small pieces, and pour in lemon juice so that the banana does not rot quickly. Beat with a blender or a special device, add cottage cheese and stir;
Melt the gelatin in the microwave until it becomes a puree. Add cottage cheese, beat until the mixture is fluffy. Pour into the prepared form. Wait three hours until completely cooled.

Dessert ingredients:

Dried apricots – half a glass;
Banana – 2.5 pieces;
Walnuts - medium glass;
Plain water – 100 ml;
Rye flour - two and a half glasses;
Vegetable oil - two dessert spoons.

How to make cookies:

Combine water with vegetable oil, sprinkle with flour, stirring until it forms a classic dough;
Divide the dough into two sides. For each side, roll them out separately into a round layer;
We crush the nuts finely, chop the dried apricots, and use the bananas to make a mixture. Then mix the dried apricots and nuts together with the mixture;
Line the bottom of the baking sheet with foil or parchment. Sprinkle with bran, then the first layer of dough, then spread the sweet filling evenly;
Now we cover the sweet filling with the final dough. Cut into beautiful shapes in the form of a rhombus. Bake for 15 minutes at 200 degrees.

Diet salad recipes

It’s hard to live without salads with fresh vegetables. They are undoubtedly an important component healthy image life. It is recommended to eat salads with a protein diet or any protein products. Dietary dishes in the form of a salad can replace the long preparation of dinner, instantly quench your appetite and saturate your stomach with vitamins.

Product recipe:

Cherry – 5 pieces;
Boiled turkey – 80 grams;
Lettuce leaves – 70 grams;
Quail eggs – 3 pieces;
Boiled egg yolk – 1 piece;
Fresh yogurt – 45 grams;
Lemon juice – 1 dessert spoon.

How to cook:

Wash the lettuce leaves to remove any dirt. Place in the bottom of a large plate. Slice the turkey on top, add cherries and quail eggs. Arrange nicely;
Grind lemon juice with mustard, and a clove of garlic with boiled yolk. Mix together with yogurt. Add salt if desired. After dressing the salad, serve.

Champignons have a dense texture, so they go well with any vegetables. Mushroom salad is a delicious trend among dietary foods. The result will be a nutritious, low-calorie and satisfying salad.

Ingredients:

Champignons – 130 grams;
Tomatoes – 180 grams;
Onion - fourth part;
Spinach - a small bunch;
Soy sauce – 1 dessert spoon;
Bell pepper – 1 piece;
Parsley - 3 branches;
Salt - a pinch;
Pepper - to taste.

How to cook:

Wash the mushrooms thoroughly under running water. Dry and cut into small pieces;
Carefully cut the onion into half rings, and peel the pepper from the internal fruits;
Place the spinach in the well-fed bowl, rinse and separate the leaves from the root. Take a large-bottomed plate and place all the salad ingredients there. Cut the tomatoes into four slices, add to the plate, pour over the sauce, season with oil, sprinkle with pepper and salt;
Stir slowly several times so that the salad does not lose its beautiful spring appearance.

Ingredients:

Rocket salad leaves – 30 grams;
Pear - half;
Adyghe cheese – 35 grams;
Half a lime;
Honey - dessert spoon;
Pepper;
Salt;
Some flaked almonds.

How to cook:

As usual, we wash the leaves to remove any dirt and place them in a well-fed container. Wait, the water should drain completely;
Transfer to a plastic plate. Remove the skin and divide into large pieces. Crush the cheese;
Place lettuce leaves and crumbled cheese on the pear. Grate the lime and squeeze the juices out of it. Combine with salt and sprinkle with pepper. Add mixture to salad.

Diet drinks

Fluid is the main component in the weight loss journey. People cannot always drink many liters every day, so delicious drinks will come to the rescue. The cooking process takes a few minutes.

Ingredients:

Strawberries - 8 medium berries;
Natural low-fat yogurt – 140 grams;
Mineral water – 170 grams (medium soda).

How to cook:

Wash the strawberries under water, throw them into a blender container, pour over the yogurt;
Stir, then add mineral water, and turn on the device again;
If not sweet, then add a little sugar.

Ingredients:

Ripe pomegranate - half a cup;
Avocado – 1 piece;
Lemon juice – 2 tablespoons;
Sugar – 3 tablespoons;
Ice - half a cup.

How to cook:

Divide the avocado into two parts, remove any debris, then finely chop and place in a blender;
Add sugar and lemon juice there and start the device;
Place the avocado in an empty glass;
Combine ice with pomegranate and also move with a blender;
Drizzle pomegranate smoothie over avocado;
You should end up with a low-calorie two-color cocktail.

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