Dietary dishes are simple and tasty recipes. Dietary dishes for weight loss, recipes at home

16.10.2019

This is a special category of recipes that use low-calorie foods and gentle types of processing, such as boiling, baking in foil, stewing, and steaming. As a result, food retains more nutrients and does not increase energy value. This diet is aimed at losing weight and improving the contours of the figure. Dietary recipes, with their low calorie content, contain the required amount of vitamins and minerals for a person losing weight. All thanks to the frequent use of fruits and vegetables.

Diet dishes

In the minds of many who are losing weight, healthy meals are always tasteless and do not bring any pleasure. This is one of the reasons for breakdowns, but this idea is fundamentally wrong. The diet menu is limited to a certain calorie level, but preparing dishes for it can be very tasty. Even fried chicken wings will become low-calorie if properly processed, and gastronomic pleasure will help eliminate the risk of failure when losing weight.

It is difficult to create a diet menu on your own, but knowing a few rules and having a number of recipes in stock, it is quite doable. Low-calorie meals must meet the following requirements:

high fiber content in the form of fruits and vegetables;
daily calorie content in the range of 1200-1800 kcal, depending on the load mode;
reduced number of simple carbohydrates, including desserts and other sweets, and animal fats in the form of fatty meat, lard and butter;
increased amount of proteins - about 90-110 g per day;
using sweeteners instead of sugar;
a limited number of foods that stimulate the appetite.

You need to eat often, but in small portions. There should be 5-6 meals a day. It is better to eat at the same time to develop a digestive rhythm. All dietary dishes for weight loss are divided into several categories:

The first ones. This includes soups. Useful various options vegetarian, where they add a little potatoes and cereals, borscht, cabbage soup, beetroot soup, okroshka, flounder soup, salmon, perch, pink salmon or other fish. It is recommended to eat soup 2-3 times a week, 250-300 g each. It can be based on fish, meat or lean vegetable broth.
Flour products. Suitable for diet Rye bread, from wholemeal flour, protein-wheat, protein-bran.
Dessert. Instead of the usual sweets, it is better to use dried fruits in the form of raisins, prunes, dried apricots. In no large quantities Nuts are healthy: almonds, peanuts, walnuts.
Third courses. These include fruits including bananas, apples, pears, kiwis and citrus fruits. This also includes drinks. Dietary options include black coffee with milk, unsweetened berry, fruit and vegetable juices, and herbal infusions.
Second courses. One of the most common groups. It includes dishes:

from meat and poultry (beef, veal, rabbit, chicken, turkey);
dairy (cottage cheese, puddings, sour cream, cheesecakes, puddings);
from eggs (omelettes with vegetables, egg whites, hard-boiled eggs);
from vegetables (vinaigrettes and other salads, vegetable purees, baked, stewed, boiled zucchini, zucchini, asparagus, potatoes, pumpkin);
from cereals (buckwheat, pearl barley, barley porridge, semolina);
fats ( vegetable oil V limited quantities to dress salads or fry ingredients until golden brown).

Diet recipes for weight loss

From the described list of products, you can create a variety of delicious dietary recipes for weight loss. In terms of originality and appetizing, they are in no way inferior to the “harmful” menu. Many people who lose weight note that when they switch to proper nutrition, even their sense of taste changes. A person begins to experience food differently. In addition, the feeling of usefulness and necessity of certain products comes first. Dispel the myth of monotony proper nutrition Simple dietary recipes will help you.

Time: 1 hour 30 minutes.
Number of servings: 3 persons.
Calorie content of the dish: 180 kcal.
Cuisine: Russian.
Difficulty: medium.

Stuffed cabbage rolls are a dish of Eastern European cuisine. IN classic version is minced vegetable or meat mixed with boiled rice or buckwheat and wrapped in a grape or cabbage leaf. Lazy cabbage rolls are easier to prepare. They are meat and cabbage balls. For lazy cabbage rolls there are no clear proportions. The main condition is that there should be as much rice with minced meat as there is cabbage. IN dietary option For cabbage rolls, chicken or turkey is used as meat.

Ingredients:

tomato – 1 pc.;
cabbage – 0.5 kg;
spices - at your discretion;
carrots - 1 root vegetable;
1 cup broth or water;
chicken breast – 400 g;
onion head – 1 pc.

Cooking method:

Finely chop clean dry cabbage and knead with your hands.
Grind the meat and onions through a meat grinder.
Season with spices to your taste and add grated carrots.
Mix everything, form small cutlets free form.
Take a baking container and grease it with oil.
Place cabbage rolls on the bottom.
Peel the tomatoes, grate and dilute with water.
Pour the sauce over the cabbage rolls.
Cook at 180 degrees in the oven. Bake for 40 minutes.

Time: 20 minutes.
Number of servings: 1 person.
Calorie content of the dish: 30 kcal.
Purpose: for lunch / dinner / for weight loss.
Kitchen: author's.
Difficulty: easy.

The name of this salad is directly related to the function it performs. It, like a “brush,” cleanses the body of toxins and waste. This is one of the criteria for successful weight loss. In addition, this salad improves intestinal motility and saturates it with vitamins. To dress the salad, use natural yogurt or sour cream, olive oil and even honey. The main thing is not to add salt to the snack or use just a small pinch. In the classic version, the salad consists of brush, cabbage, and carrots. Other recipes use apples, cereals, radishes, cucumbers and other products.

Ingredients:

red beets – 1 pc.;
carrot tuber – 1 pc.;
1 tablespoon olive oil;
cabbage leaves – 800 g.

Cooking method:

Wash cabbage leaves and dry. Next, chop finely and knead with your hands. Let stand to release juice.
Peel the carrots and beets. After washing, grate them or chop them into strips.
Place beets and carrots on the bottom of the salad bowl. Pre-squeeze the cabbage excess liquid.
Add oil, stir.

Salad with squid

Time: 30 minutes.
Number of servings: 2 persons.
Calorie content of the dish: 70 kcal.
Purpose: for lunch / dinner / for weight loss.
Kitchen: author's.
Difficulty: easy.

Protein foods play a big role in weight loss. It is recommended that they be included in daily diet. Protein can be obtained from a variety of foods. In addition to regular chicken breast and eggs, it is found in squid. Their tender meat is not only nutritious, but also very tasty. Squid is combined with various products. In salads they are good with vegetables, olives, garlic, herbs, fresh cucumbers, Parmesan cheese and other types. The taste of this seafood is enhanced by eggs.

Ingredients:

garlic head – 1 pc.;
a tablespoon of olive oil – 1 pc.;
bunch of greenery – 1 pc.;
squid carcass – 1 pc.;
pepper, salt - at your discretion;
boiled protein – 2 pcs.;
tomato – 2 pcs.

Cooking method:

Clean the carcass and cook it for 4 minutes. Then let it cool, after which you can cut it into strips.
Chop the tomatoes into slices of arbitrary size.
Repeat the same with proteins.
Mix the ingredients.
Finely chop the garlic and herbs and place in a salad bowl.
Season with salt and pepper, oil, stir.

Diet okroshka

Time: 40 minutes.
Number of servings: 4 persons.
Calorie content of the dish: 62 kcal.
Purpose: for lunch / dinner / for weight loss.
Cuisine: Russian.
Difficulty: easy.

Okroshka is a traditional dish of Russian cuisine. This unusual dish Finely chopped vegetables and meat are seasoned with kvass and sour cream. Meat products for okroshka are used both boiled and fried in a frying pan. Sometimes regular sausage is added. In the dietary version, only low-calorie foods are used. If meat is added, it is chicken or turkey. The dressing can be left in the form of kvass, but there is a more original option using kefir.

Ingredients:

cucumber – 2 pcs.;
half a bunch of dill and parsley - 1 pc.;
radishes – 2-3 pcs.;
kefir 1% – 0.5 l.

Cooking method:

Wash the greens and vegetables and place them on a paper towel to drain.
Chop the parsley coarsely, the dill a little smaller.
Chop the radish and cucumber as finely as possible.
Place all the ingredients in a salad bowl and pour in kefir.

Time: 15 minutes.
Number of servings: 2 persons.
Calorie content of the dish: 89 kcal.
Cuisine: European.
Difficulty: easy.

Snacks are also dietary. For example, apple sandwiches. Essentially, these are sandwiches consisting of one or more slices of bread with filling. Various products are used as the latter. By classic recipe the filling is meat. You can add an apple to a diet sandwich. Due to this, the sandwich will turn out sweet, but will remain low in calories.

Ingredients:

tablespoon honey – 2 pcs.;
apple – 1 pc.;
sandwich bread – 4 pcs.;
fresh thyme – a couple of leaves;
small red onion – 1 head;
a teaspoon of lemon juice – 1-2 pcs.;
hard cheese – 30 g.

Cooking method:

Cut off the crusts of the bread, peel and core the apples.
Cut the fruit into thin slices, sprinkle with lemon juice.
Cut the cheese into slices.
Brush the bread with honey and place apple slices on it.
Next add onion rings.
The last layer add cheese and thyme leaves.
Place sandwiches on the multi-baker panel.
Top with second slices.
Cover with a lid and cook for 5-6 minutes until browned.

Carrot meatballs

Time: 1 hour.
Number of servings: 4 persons.
Calorie content of the dish: 113 kcal.
Purpose: for lunch / dinner / for weight loss.
Cuisine: Russian.
Difficulty: medium.

Meatballs are meat balls that, according to the classic recipe, are stewed in a sauce made from tomato paste or cream. Although they can be baked or steamed. For dietary meatballs, tender turkey or chicken meat is used. An addition to it is carrots. It makes the meat more juicy and prevents it from drying out. It's better to eat meatballs without any side dish. You are only allowed to add a light salad to them.

Ingredients:

a pinch of salt and pepper - 1 pc.;
chicken breast fillet – 600 g;
carrots - 1 root vegetable;
onion head – 1 pc.

Cooking method:

Wash and dry the breast.
Peel the carrots and onions and pass through a meat grinder along with the chicken pulp.
Season the resulting minced meat with salt and pepper.
Form small balls after wetting your hands with water.
Place the meatballs on the bottom of the pan, pour boiling water halfway on top.
Simmer over low heat for about 30-35 minutes.
When serving, you can add low-fat sour cream and natural yogurt.

Time: 40 minutes.
Number of servings: 3 persons.
Calorie content of the dish: 60 kcal.
Purpose: for lunch / dinner / for weight loss.
Cuisine: Russian.
Difficulty: medium.

Diet lunches for weight loss are mainly represented by soups. An example would be pea. The composition of peas is very rich in vitamins and minerals. In addition, it contains protein, which is so necessary when losing weight. Peas are indicated for the prevention of obesity and normalization of work internal organs, but it is not recommended for those who suffer from flatulence. Classic pea soup is not entirely suitable for weight loss, because it is cooked with fatty beef. In the dietary version, you can do without meat completely.

Ingredients:

celery – 200 g;
carrot tubers – 1-2 pcs.;
water – 5 l.;
a glass of peas - 1 pc.;
onion head – 1 pc.;
tablespoon olive oil – 1 pc.

Cooking method:

Pour cool water over the peas in the evening.
In the morning, cook broth from celery, carrots and water.
Next, add peas to it, cook until soft.
Chop the onion and carrots and place on a greased baking sheet.
Place the vegetables in the oven for 10 minutes at 180 degrees.
Next, season the soup with them.

Chicken breast with cream cheese in a slow cooker

Time: 1 hour.
Number of servings: 4 persons.
Calorie content of the dish: 125 kcal.
Purpose: for lunch / dinner / for weight loss.
Kitchen: author's.
Difficulty: medium.

In the “dietary side dishes for weight loss” category, chicken breast with curd cheese occupies not the last place. It is especially easy to cook in a slow cooker. Thanks to the combination of products, the dish turns out juicy and tender. Cottage cheese for the recipe you must choose exclusively white. The freshness of the product is indicated by a milky smell. The breast itself is stuffed with cheese, so you should choose larger pieces. In a multicooker it is baked in different programs. In addition to the mode of the same name, you can use “Stewing”, “Multi-cook”, “Frying”.

Ingredients:

pepper, salt, Provencal herbs - to your taste;
tomatoes – 3-4 pcs.;
chicken breast – 4 pcs.;
Curd cheese – 100 g.

Cooking method:

Combine cottage cheese with herbs, salt and pepper, mix.
Rinse the fillet and dry. Next, beat the meat, add salt and pepper on both sides.
Wash the tomatoes and cut into thin slices.
Spread chicken breasts with curd cheese and wrap them in a roll.
Place the meat in the bottom of the multi-cooker bowl and place the tomato slices next to it.
Turn on the baking mode for 40-50 minutes.

Rolls with cottage cheese and herbs

Time: 1 hour 15 minutes.
Number of servings: 6 persons.
Calorie content of the dish: 85 kcal.
Purpose: for lunch / dinner / for weight loss.
Kitchen: author's.
Difficulty: medium.

This diet recipe for weight loss falls under the snack category. Cottage cheese rolls are also suitable for festive table, if among the guests there are those who are losing weight. The basis of the snack is lavash. It is paper thin, making it easy to wrap any crushed ingredients in it. When adding cottage cheese, the snack turns out cold. It's best to keep it in the refrigerator until serving. To give the cottage cheese an unusual flavor, you can add garlic and herbs. The latter would be parsley, dill, basil, and cilantro.

Ingredients:

black ground pepper– a pinch;
sour cream – 100 ml;
a bunch of parsley and dill - 1 pc.;
a pinch of salt – 1 pc.;
lavash – 1 pc.;
garlic clove – 2 pcs.;
cottage cheese – 250 g.

Cooking method:

Take a deep glass bowl. Grind the cottage cheese into it through a fine iron strainer. You can simply mash it with a fork.
Add sour cream, mix well.
Peel the garlic heads, finely chop or grate.
Add to cottage cheese, mix. Season with spices.
Next, you can add finely chopped greens. Mix again.
Place the pita bread on a flat surface. Spread the curd mixture evenly with a spoon.
Wrap the pita bread with a roll. Next wrap cling film, place in the refrigerator for an hour.
After the specified time, remove the roll and cut into slices.

Cucumber cocktail

Time: 10 minutes.
Number of servings: 1 person.
Calorie content of the dish: 75 kcal.
Purpose: for snacking / for weight loss.
Kitchen: author's.
Difficulty: medium.

A diet shake is perfect for breakfast or a light snack. The basis for this recipe is kefir. This drink is useful to drink even immediately after a meal, as it helps speed up metabolism. You can simply add different spices to kefir, for example, red pepper, ginger. This drink option is optimal for consumption 1 hour before meals. The main condition for creating a dietary cocktail is the low fat content of kefir. It’s even better if it’s completely low-fat. You can drink a kefir cocktail even at night if you are very hungry.

Ingredients:

cucumber – 100 g;
low-fat kefir – 200 ml.

Cooking method:

Wash the vegetables, dry them, cut them into slices.
Place in a blender bowl and blend until smooth.
Next, pour kefir in there. Beat for a couple more minutes until smooth.
For piquancy, you can add chopped parsley or other herbs.

Video

For maximum result when getting rid of excess weight, you need to use recipes for proper nutrition for weight loss when creating a daily menu. A balanced diet will help improve metabolism, get rid of extra pounds and find your desired size. All you need to do is be able to combine products with each other and know their properties. Recipes for weight loss are based on the calorie content of foods.

Basic principles of proper nutrition

The diet of any weight loss diet is based on a combination of foods that help you lose excess weight. In addition, such nutrition systems include several basic rules, following which the weight loss effect is achieved. These include:

recipes for all dishes must be balanced in proteins, fats and carbohydrates. In addition, it is necessary to add fiber and foods containing vitamins and microelements necessary for the body to maintain vital functions to recipes;
You need to watch your portion sizes. It is necessary to follow the rule “better less, but more often” - reducing the size of portions, but increasing the frequency of meals;
every person who adheres to the principles of proper nutrition and strives to lose weight should at least approximately be able to calculate the energy value of recipes;
you can't skip breakfast. Even if the body does not feel hungry, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before your first meal, you need to drink a glass of warm water - this will start the metabolic process. To add variety to your breakfast, there are many weight loss recipes;
You need to exclude harmful foods as much as possible from your daily diet. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic drinks. Their use significantly slows down the process of losing weight;
if it is difficult for the body to adapt to a diet consisting only of recipes for dishes prepared without added sugar, then it is better to replace such menu components with healthy analogues: sweets can be made from dried fruits and nuts, cookies can be baked from oatmeal according to homemade recipe, and sugar in tea can be replaced with honey;
it is better to purchase products for recipes from trusted manufacturers who do not grow or produce them with the addition of various chemical substances and hormones. This is especially true for meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
It is also better to minimize the use of salt in recipes for weight loss, as it promotes the accumulation of fluid and can cause swelling. Proper nutrition recipes for weight loss should contain a very small amount of salt;
in addition to recipes for weight loss, the PP menu should consist of daily fluid intake of at least 2 liters;
Chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Table of products for making recipes

To create your own recipes for proper nutrition, you can use the following table, which lists allowed and prohibited foods for weight loss.

How to plan your diet when losing weight

Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this routine every day:

When losing weight, you should never skip breakfast;
you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fat. To avoid this, you need to use snack recipes for weight loss;
all recipes for proper nutrition for weight loss must be balanced in composition;
you need to eat measuredly - in small portions, but often;
it is necessary to plan the day in advance so as to include physical activity, but combine it with meals - so as not to exercise on a full stomach and not to overeat after training;
in case of urgent need to eat one of the prohibited foods, it is better to do it, but keep yourself in control.

Recipes for proper nutrition

It’s easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be an excellent example of healthy eating and lead to weight loss

Recipe: pasta with vegetables and chicken

Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not remove the skin from the vegetable), add to it green beans and broccoli. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Chicken breast cut into small pieces and add to vegetables. Once cooked, the vegetables and chicken can be tossed with the pasta or served separately.

Recipe: fish with white sauce

The good thing about this weight loss recipe is that the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of spoons of sour cream (with a low fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoon of mustard.

Cook the fish: for this you can take any white sea fish(cod, sea bass, hake, tilapia, halibut), remove skin and bones, sprinkle with a little lemon juice, place on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.

Recipe: Stuffed Zucchini

Cut small zucchini (the smaller the better) in half lengthwise and scoop out the pulp. Grate some cheese first. Add it to the zucchini pulp, seasoning with garlic and a mixture of Provençal herbs. Fill each half with the mixture. Cut the cherry tomatoes into 2 parts and place them in “boats” along the entire length. Sprinkle finely chopped parsley, cilantro or onion on top.

Advice: in such recipes it is better to use Adyghe cheese - it is low-calorie product, which allows you not to add salt to the dish, promoting weight loss.

Recipe: Couscous with vegetables and fish

Couscous is a cereal that helps normalize the salt balance in the body, significantly reduces cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify your usual diet when losing weight. You can cook couscous in a double boiler or by boiling it in water. It only takes 5 minutes. You can add any kind of cereal to the cooked cereal. vegetable stew, but it goes best with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.

Vegetable and bean salad for weight loss

Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 wine vinegar (optional: you can add finely chopped onion previously marinated in vinegar) or lemon juice, pepper.

Advice: it is better not to use it in salad recipes for weight loss. canned beans, corn or peas, and prepare a dish from fresh ingredients - boil the beans, replace the corn with baked or frozen ones, and also take fresh or frozen peas.

Shawarma for weight loss

This recipe is suitable for those who want to lose weight without denying themselves their usual food. For lavash, it is better to take a flatbread made from whole grain flour. You can also prepare it yourself. Instead of mayonnaise, grease the pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without MSG). Chicken, cut into pieces, simmer in soy sauce. Place sauce, fresh cucumber (in rings), avocado (in thin slices), chicken, lettuce, and add pomegranate seeds in the center of the flatbread. Wrap in envelopes or roll.

Recipe for weight loss: Stuffed champignons

This recipe can be a replacement for pizza if you eat right and lose weight. It is better to take more champignons. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them the broccoli, disassembled into florets, bell pepper cubes and tomato cubes. Stuff mushroom caps with this mixture and sprinkle cheese on top. Bake in the oven.

Vegetable salad

This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.

An approximate daily diet for weight loss

In order to learn to control your diet over time, without calculating the calorie content of your meals every time, you can start by keeping a proper nutrition diary, in which you record all the foods you eat during the day. This helps you analyze the foods you eat, lose weight, and will allow you to create recipes for your own meals without difficulty in the future. To get started, you can use an approximate daily menu of proper nutrition:

	Breakfast	Dinner	Dinner	Snacks (distribute all day)	Beverages
1	Oatmeal on water	Chicken breast stewed with vegetables. As a side dish - durum wheat pasta	Vegetable stew with pieces of soy meat	50 g dried fruits; bread sandwich with a piece of red fish and avocado	Still water; green tea; Herb tea; sugar free coffee; natural vegetable and fruit juices.
2	Cucumber salad with tomatoes and herbs. Sandwich made from whole grain bread with a slice of tomato, a piece of mozzarella and herbs	Broccoli, cheese and egg casserole.	Brown rice with squid (or other seafood)	1 apple; sandwich made from whole grain bread with cottage cheese (or cottage cheese) and herbs
3	Buckwheat porridge on water	Vegetable soup with a piece of black bread	A small piece of boiled beef and stewed zucchini with eggplant	50 grams of any nuts; a glass of kefir (you can add a small spoon of honey)
4	Cottage cheese (low fat) with sour cream or fruit	Chicken with buckwheat. Cereals can be varied with carrots and onions	Egg omelet with vegetables (broccoli, tomatoes, onions, bell peppers)	Oatmeal cookies (no sugar); handful of dried fruits
5	Fruit salad dressed with natural yoghurt	Rice cream soup with vegetables	Cheese casserole. Fresh cabbage and carrot salad	A glass of kefir; 1 apple
6	Millet porridge on water	Vegetable casserole (zucchini, tomato, carrots, eggplant, egg)	Piece of boiled white fish with brown rice	Rice bread sandwich with lightly salted trout and a slice of cucumber
7	Rice porridge on water	Omelet with a piece of baked chicken	Salad of fresh beets, cabbage and carrots and a piece of boiled beef	A glass of kefir; handful of nuts

Sample proper diet for weight loss for a week

Recipes for proper nutrition should include dishes taking into account the characteristics of the body, while promoting weight loss:

For breakfast, it is better to eat food that will give the body enough energy for the whole day. The healthiest breakfast is porridge cooked in water. Healthy grains include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a sandwich of black bread with cheese or a slice of lightly salted fish.
Lunch should be balanced in terms of protein, fat and carbohydrates. The optimal solution may be vegetable, fish or chicken soups. Days of taking liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
For dinner, you should eat recipes that are easier for the body. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to success when losing weight.
As a snack drink a couple of glasses of low-fat kefir per day. Fruits (in reasonable quantities), nuts and dried fruits are also an excellent solution.
By adhering to proper nutrition, you can arrange weekly or once every 2 weeks fasting days.

Approximate proper diet for weight loss for a month

When making a healthy nutrition plan for the month, you need to stick to general rules that form the daily diet. The recipes used are the same, they are based on a combination of healthy products. The main thing to remember is that results do not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case will a slim figure cease to be a dream, but become a real reality. There is another one helpful advice, which often helps you lose weight no less than recipes for healthy dishes: go grocery shopping on a full stomach.

Options for healthy snacks

These meals are no less important when creating a healthy diet in an effort to lose weight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little—a small handful is enough. Also, recipes for proper snacks can consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are complemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All of these ingredients can be used individually or combined to make delicious recipes sandwiches for weight loss. A glass of kefir helps normalize metabolism, so you should also pay attention to it. Such recipes do not require much time to prepare, but can keep you from eating unhealthy foods.

Compliance with all principles and conditions of proper nutrition using recipes for weight loss in conjunction with active physical activity will be a solution in the fight against overweight. It is important to be patient and confidently move towards your goal.

For this dish, you can use lean beef, veal or chicken, but it is better to use low-calorie turkey meat, which is best suited for weight loss.

Ingredients:

zucchini (young) – 0.5 kg;
lean meat – 0.25 kg;
tomatoes – 0.2 kg;
pepper (sweet) – 0.1 kg;
carrots, onions – 75 g each;
garlic – 1 tooth;
dill, spices.

Cooking method:

Wash the zucchini, cut in half lengthwise, remove the middle and seeds.
Grind the meat and vegetables through a meat grinder, season with spices, and mix.
Stuff the zucchini “boats” and place on a non-stick baking sheet.
Bake the dish in the oven for 20 minutes, temperature – 200˚C.

Time: 40 min.

note that low calorie recipes for weight loss must contain minimal amount salt, and if possible it is better not to add it at all.

You can add carrots to this soup, but then you need to cook it longer.

Ingredients:

water – 1 l;
cauliflower– 0.7 kg;
onion, chili pepper - 1 pc.;
spices, green onions.

Cooking method:

Disassemble the cabbage into inflorescences and cover with water. Add peeled, chopped onion, chili (without seeds).
Bring to a boil, remove the chili, cook the soup until the cabbage is ready.
Puree with a blender, add a little salt and pepper, and stir.
Add finely chopped green onions to each serving.

Time: 1.5 hours.
Number of servings: 5 persons.
Difficulty: Easy for beginners.

For this dish, you can use blue whiting instead of pollock. It is also low-calorie, no less healthy and suitable for weight loss, but more bony.

Ingredients:

pollock (fillet) – 1 kg;
flour (wheat) – 2 tsp;
water, soy sauce - ½ tbsp each;
sour cream (low fat content) – 0.35 kg;
cheese (cream or curd) – 0.15 kg;
onions, carrots - 2 pcs.

Cooking method:

Wash the fish, remove the head, entrails (if any), tail, fins, and black film from the belly. If you wish, you can leave the head, you just need to remove the eyes and gills.
Marinate the carcasses in soy sauce for 15 minutes.
Lightly fry the flour in a hot frying pan, add cheese, sour cream, and water. Stir, bring to a boil, remove from heat.
Separately, fry chopped onions and carrots in hot oil, add any spices.
Place the fried vegetables in a baking dish, place the fish on top, and pour the sauce over it.
Bake the dish in the oven for 50 minutes, temperature – 180˚C.

Cottage cheese salad

Time: 15 min.
Number of servings: 1-2 persons.
Difficulty: Easy for beginners.

Since this recipe is intended for weight loss and should be as low-calorie as possible, choose fermented milk products with a low fat content for the salad.

Ingredients:

cottage cheese – 80 g;
sour cream – 30 ml;
tomato, cucumber – 1 pc.;
lettuce leaves, fresh herbs, salt.

Cooking method:

Wash the vegetables, cut into pieces of any size and shape, chop lettuce leaves and greens.
Mix them with the rest of the ingredients and stir.

Strawberry marshmallow

Time: 3 hours 15 minutes
Number of servings: 3-4 persons.
Difficulty: Easy for beginners.

When preparing diet meals for weight loss, do not forget about desserts. They can be low in calories and very tasty, like strawberry marshmallows. Both fresh and frozen berries are suitable for its preparation.

Ingredients:

strawberries – 0.2 kg;
gelatin – 1 pack;
stevia – 1 tsp;
lemon – ½ pc.

Cooking method:

Puree the strawberries using any in a convenient way.
Add gelatin, stir, let stand for a couple of minutes.
Squeeze the juice from the lemon, add it and stevia to the strawberry puree, stir.
Place on the fire and heat until the gelatin is completely dissolved. Don't forget to stir constantly.
Cool and then beat the mixture with a mixer.
Take a suitable form and line it with baking paper. Spread the strawberry mixture in an even layer.
Let it set in the refrigerator for 3 hours.

Video

Circumstances often arise that limit or prohibit the use of one or another. Problems with excess weight or health (often these two factors are interrelated) dictate selective food consumption - dieting. In this case, what choice should you make: continue to consume your usual and not always healthy food, receiving taste pleasure, or give it up in favor of a slim figure and maintaining health.

Modern dietetics gives the following unequivocal answer: “Food must be safe,” which means that certain restrictions cannot be avoided. But modern cooking is able to offer a large selection of dishes that combine benefits and high taste. Therefore, to the delight of diet-conscious gourmets, we can safely say that healthy food can be delicious!

A therapeutic diet is the prevention of many diseases.

There are diets for weight loss and further maintenance physical fitness and directly medical (therapeutic) diets.

The second type is an extensive block of M.I. Pevzner’s number system, developed taking into account a particular disease.

Here strict restrictions and unambiguous indications are used in the selection of products. More detailed information and specific recommendations on a therapeutic diet can be obtained from medical sources.

The process of losing weight is also directly related to health. Excess weight- the cause of many diseases. In pursuit of an attractive and slim figure, it is important not to go to extremes: using an inappropriate diet (fasting, “fast” diet) can cause serious and irreparable harm to health, while a well-chosen one will strengthen it.

There are many specialized centers where nutritionists will help create an effective and healthy dietary program taking into account the physiological characteristics of the client.

How to cook delicious diet food

In order for the dietary dish to be tasty, you must:

Select suitable ingredients;
Cook them correctly;
Know a few culinary “secrets” to improve it taste properties.

Dietary products are the basis of tasty and healthy food

Fish cooked in a slow cooker retains its beneficial qualities.

Low-calorie natural products are considered dietary.

They must be fresh and seasonal: for example, filling store shelves in September and October are the most useful.

Dietary food should provide complete balanced diet through the body obtaining the necessary proteins, fats, carbohydrates, vitamins and minerals.

However, not all types of these substances are suitable for diet menu. Nutrients:

seafood
chicken
turkey
veal
low fat cottage cheese
mutton
pork

fish fat
sunflower, flaxseed, olive and others
all types of fatty meat
butter
margarine

Carbohydrates. Slow carbohydrates:

fresh vegetables
greenery
cereals: , buckwheat
bread (wholemeal flour)
pasta (durum wheat)

Fast carbohydrates:

sugar, honey,
baking,
drinks with sugar,
white rice

How to cook delicious diet food, watch the video:

The combination of dietary products makes up a variety of dietary dishes:

Cocktails based on the addition of: cinnamon, carrots, red pepper and persimmon, cucumber, peas, broccoli, ginger; Vegetable and fruit salads; Porridge: rolled oats, buckwheat, millet, lentils, oatmeal, both separately and as a side dish for meat or fish; Soups: pumpkin, onion, beet, pea, lentil, broccoli and spinach; diet soup with meatballs, diet borscht and more;
Meat dishes: rolls, goulash, meat envelopes, aspic from all types of dietary meat; Fish dishes: fish soup, fish soup, baked fish; Desserts: carrot casserole, cottage cheese casserole, cottage cheese pie, curd and berry cheesecake, diet tiramisu cake; Bread with added bran, yeast-free, rye (consume in moderation); Fresh juices.

“Black” list of foods in dietary nutrition:

Carbonated drinks;
Alcohol;
Chips;
Salt;
Sugar;
Mayonnaise;
Cakes, sweets;
Grape;
White yeast bread.

Delicious diet food. Cooking correctly

Diet food contains many beneficial properties.

In the process of creating a dietary dish that combines beneficial features and high taste characteristics, the method of its preparation plays an important role.

thoroughly wash the vegetables and remove the peel with a stainless steel knife;
greens are processed in two stages: washed thoroughly, then soaked in plenty of water and washed again;
red cabbage, after removing unusable leaves, is doused with boiling water;
colored - soaked in salted water.

You should completely avoid frying when preparing meat, fish and vegetable dishes. An excellent alternative to this is stewing, baking, boiling and poaching foods:

It is recommended to cook meat and vegetables over an “open” fire (use a frying pan with a wire rack);
The softness and juiciness of boiled products will be ensured by their preparation in minimally boiling water (characterized by “lonely” bubbles);
Meat, vegetables and fish baked in special waterproof paper will retain their beneficial properties and pleasantly surprise with their delicate and juicy taste;
and vegetables in a pot are best preserved nutrients, vitamins and microelements.

Culinary “secrets” for improving the taste of diet food:

To improve the taste, food should be prepared in small quantities and for one time;
Using a variety of spices (garlic, rosemary, oregano, Bay leaf, basil, pepper and more) will help compensate for the absence or minimized use of salt;
Excellent sugar substitutes are: dates, raisins, figs, pears, prunes, dried apricots, apples;
Using different types of vegetable oil: flaxseed, sunflower, olive, corn, coconut, cottonseed. Everyone has their own individual taste: right choice the type of oil for a particular product is the key to a tasty dish;
The more beautiful and original the dish is presented, the more likely it is that people will want to try it.

5 recipes for a delicious diet

Apple smoothie with kefir is very healthy and dietary.

Properly cooked diet food can be no less tasty and nutritious than food from the “regular” menu.

A variety of recipes makes it possible to choose a dish for every taste: from a light breakfast to a festive dessert. Taste pleasure – and not an ounce of extra weight!

Ingredients: one or two apples, a glass of medium (low) fat kefir, cinnamon - on the tip of a teaspoon.
Method of preparation: peel the apples, chop them, place in a blender. Pour in kefir and beat until the apple is completely chopped. Add cinnamon to the cocktail.

Beetroot and bean salad.

Ingredients: (2 pcs.), half a glass of beans, garlic (1 tooth), olive oil for dressing, vinegar (15 ml), mustard (5 g), salt, black pepper to taste, parsley. Method of preparation: boiled beets Peel and pass through a coarse grater, add boiled beans and grated garlic. Mix the remaining ingredients to a sauce consistency. Season the salad with the resulting sauce and garnish with herbs.

Rassolnik with olives.

Ingredients: for 2 l. water cauliflower – 200 g, pitted olives – 300 g, bay leaf – 2 pcs., vegetable oil – 2 tbsp., pearl barley (rice) – 150 g – 1 pc., potatoes – 3 pcs. ., dill, a pinch of cloves, parsley or celery root. Cooking method.

This article provides recipes for some dietary dishes that are easy to prepare and yet have excellent taste. In addition, the recipes presented will help diversify your diet without disturbing your diet.

The simplest dietary recipes for every day

To get your figure in order, you should give preference to low-calorie dishes, excluding fatty and starchy foods. The diet should consist of boiled and stewed dishes, steamed or oven-cooked food, and various vegetable and fruit salads.

Delicious salads

Cabbage salads are not only excellent taste qualities, but also low in calories.

Red cabbage salad

0.5 kg. red cabbage;
2 medium sized carrots;
vinegar diluted with water;
half a teaspoon of salt;
1 teaspoon granulated sugar;
half a fresh lemon;
1 teaspoon sunflower oil.

The preparation is as follows

First, chop the cabbage as finely as possible.
Then salt it and crush it well.
Chop the carrots on a grater and add sugar.
It's time to prepare a special dressing. To do this, simply mix vinegar with lemon juice. This mixture has a sweet and sour taste, making the salad more piquant.

Chinese cabbage salad

We will need:

Chinese cabbage (6-7 leaves);
green olives (10 pieces);
soft cheese (Feta, feta cheese) - 300 gr.;
2 tablespoons olive oil;
1 teaspoon lemon juice.

Cooking instructions:

Process the Chinese cabbage leaves, removing the central part.
Wash the leaves thoroughly, then cut them into small cubes. Olives are also finely chopped.
Combine cabbage and olives in a deep bowl. Pour olive oil and lemon juice over the salad, mixing thoroughly.
Grate the cheese into crumbs and then place it on the cabbage.
You can decorate the salad with chopped olives and lemon slices.

Oven recipes with photos

It doesn't take very long to cook the dishes below in the oven. main feature Such recipes are low in calories, but at the same time nutritious.

Canned bean cutlets

Ingredients for cooking:

chicken egg - 1 pc.;
bell pepper - 1 pc.;
onion - 1 pc.;
canned beans - 450 gr.;
2 cloves of garlic;
0.5 cups breadcrumbs;
spices to taste.

Preparation:

Open a can of beans, drain the liquid and mash with a fork. It should be puree.
Grind the bell pepper, garlic and onion in a meat grinder. Beans are added to the crushed ingredients.
In a separate bowl, beat the egg with a whisk or fork, and then add spices to it.
All ingredients are combined and mixed together with breadcrumbs.
Form some cutlets by placing them on a pre-greased baking sheet.
The last stage is baking for 10 minutes at 180 degrees Celsius, first on one side, and then another 10 on the other.

Ingredients for cooking:

1 tablespoon of semolina and flour;
low-fat cottage cheese - 500 gr.;
2 chicken eggs;
candied fruits and sugar essence to taste.

Cooking steps:

Eggs are beaten into the curd mass, flour, semolina and sugar are added.
The mass is mixed, and then vanilla sugar and dried fruits pre-soaked in hot water are added to it.
All ingredients are thoroughly mixed, and cheesecakes are formed by hand.
Then the dish is laid out on a baking sheet covered with parchment paper.
Bake at 180 degrees Celsius until golden brown.

Simple recipes

A dish such as potato pancakes can be dietary if it is prepared without the use of flour and butter.

Ingredients for cooking:

potatoes - 3 pieces;
onion - 1 medium head;
one egg
spices and salt to taste.

Preparation:

First, peel the potatoes, wash them, and then grate them on a medium grater.
Next, peel the onion and grate it in the same way.
Add grated onion to potatoes.
Add the egg to the resulting mass and mix. You should get a homogeneous consistency. You will need a non-stick frying pan so that the potato pancakes can be fried without adding oil.
Heat the frying pan and spoon the mixed ingredients onto it. Fry on both sides. Draniki are served hot.

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