« Give dinner to the enemy», « do not eat after 6», « you can have dinner only with a glass of kefir"- what myths are not accompanied by the final meal. Today we will consider best dinner options for weight loss and touch on the basic principles of the formation of a dinner.

The main principles of a healthy dinner

Before moving on to specific weight loss dinner options, let's first dwell on the basic principles of shaping healthy dinner... So what is important to know about the last meal?

1. Supper is necessary about 3 hours before bedtime... Not earlier, otherwise you will go to bed hungry. And not later, otherwise the food will not have time to digest.

2. In order not to overeat for dinner, be sure to have a full breakfast, lunch and lunch.

3. Forget about the rule: do not eat after 18.00. Unless, of course, you go to bed at 21.00.

4. Also forget about the rule: "eat breakfast yourself, share lunch with a friend, and give dinner to the enemy." You need to have dinner, otherwise hungry evenings will definitely lead you to a food breakdown.

5. But you don't need to overeat in the evening either. Avoid situations where you are interrupted by snacks during the day, and in the evening you decide to catch up for the whole day.

6. As a rule, dinner should be 20-25% in calories from the daily diet.

7. An ideal dinner for weight loss should include protein and fiber-rich foods. Protein is a tool for building our muscles and bones, and fiber is a product that is not processed into fat cells.

8. If you still could not restrain yourself and ate too much for dinner, do not go on hunger strikes the next day. Better organize yourself an extra cardio workout.

9. You can you limit yourself to evening kefir (for example, with bran), but only in tom if during the day you eat your calorie intake. Not a minimum of 1200 kcal, but the norm.

10. The most important rule of losing weight: eat less than your body is able to spend in a whole day. Therefore, yes, counting the calorie content of the diet and maintaining the balance of BJU is the main principle of nutrition during the day, regardless of the correct "dinners" and "breakfasts". BUT! If you learn to correctly plan your menu throughout the day, you will come to weight loss guaranteed faster.

Dinner for weight loss: do's and don'ts

If you want to get in great shape as quickly as possible, then the choice of dinner should be approached very responsibly. There are certain forbidden foodsbut there is also great alternatives.

• baked goods, flour, confectionery;
• potatoes, pasta, white rice;
• fried foods;
• sweet fruits (bananas, grapes, peaches, watermelon, melon, mango);
• dried fruits and nuts (it is better to put them off until the first half of the day);
• products containing industrial sugar (sweet yoghurts and curds);

It is also best not to eat legumes and white cabbage for dinner due to possible digestive problems.

Weight loss dinner: 7 best options

What then to have supper with, you ask? In fact, there are many options, you can even combine several products suggested below.

1. Lean fish or seafood

Fish and seafood is an ideal weight loss dinner. First, it is pure protein. Secondly, it is a source of useful vitamins and minerals. Thirdly, it is satisfying and tasty. Only you do not need to fry them, it is better to boil, stew or bake. You can add a serving of fresh vegetables to fish and seafood.

2. Lean chicken or turkey

Chicken breasts are a classic dinner option for those who are losing weight. Again, avoid the option with frying in oil, otherwise the dish will cease to be so unconditionally healthy. If you want to diversify your meat menu, you can cook turkey fillets.

3. Curd

Another indispensable slimming product is cottage cheese. It contains the long-term protein casein, which is essential for muscle recovery. Cottage cheese can be eaten with white natural yogurt. The only recommendation: try to avoid not only fatty dairy products, but also completely fat-free ones.

4. Vegetable salad with low-fat cheese

Vegetables are the main source of fiber, which helps normalize digestion. Therefore, an evening vegetable salad will come in handy. You can supplement it with slices of low-fat cheese. When choosing cheese, choose one with more protein.

5. Stewed or boiled vegetables

If you are not a fan of raw vegetables, stewed and boiled vegetables can be a great alternative. You can buy ready-made vegetable mixes (just see if the composition is natural) or, for example, broccoli. You can also afford carrots and beets, though it is better not to abuse them.

6. Boiled eggs

A dinner for weight loss can also consist of eggs, and boiled eggs are better. You can add the same vegetables to the eggs, raw or cooked.

7. Fermented milk products with fruits

Well, all the same, we will not bypass kefir. For those who like to have a quick dinner, a fermented milk drink with an apple or other unsweetened fruit or berry will be an acceptable dinner option for weight loss. Of course, this is not a protein dish and not fiber, but if you ate a balanced diet during the day, then such a dinner has a place to be.

If after dinner the hand still arbitrarily reaches for the refrigerator, then it will be a simple way to discourage the body's appetite .. banal teeth cleaning... Always remember that improving nutrition means 80% solving the issue of losing weight.

When you are on a weight loss diet, the hardest part is organizing your meals in a way that is both beneficial and delicious. Often, appetite appears in the evening, and a hearty dinner can negatively affect your figure, what should you do?

Today we will tell you how to properly organize your evening meal while losing weight, you will find out what dietary dishes are for dinner that are very tasty and you can whip them up. Some recipes include photos of ready meals.

Dinner meal rules

Many women seeking weight have heard about not eating after six. However, not everyone succeeds in observing this rule. Healthy and tasty breakfast is not always successful, have lunch on time and even more so have dinner before six. As a result, sometimes you have to sacrifice your dream of losing weight and go to fast food.

But you can do it differently: prepare light and tasty dietary dinners for yourself in a hurry. They are eaten up to 4 hours before bedtime, and anyone can cook them.

According to any diet, dinner should be the least high-calorie meal of the day. He should include natural proteins and carbohydrates and make up 45 percent of the daily diet. You can quickly cook a light dinner, after which you will fall asleep better and will not feel hungry at night.

Nutritionists have developed a number of rules that relate to the reception of dinner for weight loss:

What is possible in the evening and what is not

If you wish prepare a dietary and low-calorie dinner, then it may consist of the following products:

All diet recipes are best studied based on the listed products.

It is worth giving up the following in the evening:

• soda;
• packaged juices;
• ready-made seasonings;
• instant products;
• mayonnaise;
• white bread;
• smoked meats;
• fruit yoghurts;
• white rice;
• sweet;
• salty;
• fatty dairy products.

Rules for drawing up a diet and menu

Now a very common diet for weight loss "supper minus". She implies that after 6 only liquid products are allowed, and during the day you can not eat anything fatty and sweet. However, nutritionists noted its harmfulness and ineffectiveness for the following reasons:

• unbalanced diet. If a person does not eat carbohydrates and fats and at the same time practically does not eat dinner, then this can lead to hormonal disruptions and disruptions in the body;
• gradually, with such a diet, performance decreases, hemoglobin decreases, the number of neuroses increases;
• when fasting stops, weight will gain even faster.

Light dinner

Therefore, the best diet would be to cut back on food and calories in the evening.

Diet dinner for weight loss: recipes

We bring to your attention recipes for light and delicious dietary dishes that can be whipped up or a little slower. Some recipes are provided with a photo of the finished dish. Let's start with easy and quick meals:

Weight Loss Diet Dinner Recipes

Below we present to your attention recipes for easy and delicious diet dinnersthat will appeal to all family members:

• salmon supper - simmer 200 g of fish without oil in a saucepan. Drizzle fresh lemon juice over the finished fillet and add chopped parsley. Serve any vegetables other than potatoes as a side dish. Alternatively - a stew based on beans, carrots, onions and herbs;
• protein dinner for losing weight, and not only - take a small piece of dietary meat, and a little sprinkle it with salt and pepper. If desired, stick pieces of garlic into it, then send the meat to the grill. As a side dish, a fresh vegetable salad with a minimum amount of oil or green peas (fresh or canned) is suitable;
• cottage cheese supper for those who want to achieve quick and noticeable weight loss results. You can mix cottage cheese with anything, represents such an option - chop the greens in large quantities and combine with the cottage cheese, then finely chop the tomato and also add to the resulting mass. At the end, add a little salt and pepper. On the basis of the finished mass, you can make sandwiches with black bread;
• light dietary dinner with chicken breast and vegetables - less often chicken breast into small pieces and soak in soy sauce for 10 minutes, then season with salt. Then the chicken is boiled. At the same time, broccoli, potatoes and zucchini are steamed. At the end they are sprinkled with soy sauce and olive oil;
• and this recipe is great for those who want to lose weight, but at the same time want to please themselves with something sweet - cut the core in the apple and pour in a couple of tablespoons of honey, a spoonful of cottage cheese, walnuts or raisins. Bake the apple in the oven for about 45 minutes.

Excellent okroshka will be a low-calorie dinner in hot weathercooked with kefir. To prepare it, you will need the following ingredients:

• boiled chicken fillet in the amount of 50 grams;
• five radishes;
• two cucumbers;
• one egg;
• 100 g boiled cauliflower;
• low-fat kefir;
• garlic, green onions and green leaves.

Diet okroshka is prepared simply: cut the chicken into cubes, and the vegetables into circles. Fill them with kefir, salt and mix everything. You can add boiled potatoes for taste and a tomato, but this dish is no longer suitable for dinner.

And the last recipe that will appeal to seafood lovers... It's about preparing sea tongues. For the dish we will need:

• a kilogram of sea languages;
• one bow;
• 150 ml of wine;
• 150 g butter;
• egg;
• 0.5 cups of cream;
• pepper and salt.

This dish is prepared as follows:

• oil a baking dish and sprinkle with onions;
• salt and pepper the tongues and put in a mold, sprinkle them on top with the remaining onions and oil, pour over with wine;
• cover the form with foil, put in a preheated oven for half an hour;
• take out the dish and drain the liquid;
• pour the drained liquid into a frying pan, combine with a beaten egg and cream, pour the tongues with the finished mixture, bake them for about 5 minutes more.

Key principles of good nutrition throughout the day

So that you see the long-awaited effect of losing weight as quickly as possible, and your health does not suffer, it is very important to build a correct diet. As known, dinner should be light, but breakfast and lunch are more satisfying. When compiling a daily menu, the following should be considered:

• favorite delicious foods can be consumed in the morning;
• breakfast, lunch and dinner should be balanced;
• reduce the total calorie content of your diet;
• reduce the amount of fat, salt and sugar consumed;
• the break between meals should be about 4 hours;
• choose only delicious foods, in your opinion, for dietary nutrition.

It is very important that you eat not only what you need, but also what you might like. For example, one or another dish can be consumed in smaller quantities, and you can try to replace flour, sweet and pastries with seasonal fruits.

Nutritionists advise you to listen to your biorhythms when drawing up a menu. It is recommended to take the first breakfast one hour after sleep, and the second one a couple of hours later. It is recommended to eat lunch after the same time, and dinner - closer to 6 pm or even later. Such a diet will speed up metabolism and reduce a person's appetite.

Eat right and tasty, choose recipes for the dishes you like and treat yourself to them in the evening. For sure many of them will be much better than "heavier" foodsthat you used before.

Even in ancient China, the rule was famous: the health of the body is based on the harmony of body and soul. But at that time there was not the variety of products that we can observe today. So what should a dietary supper for slimming a modern person consist of in order to maintain harmony not only of the soul, but also of the body?

Everything is very simple. If the harmony of the soul is maintained by a state of calmness and relaxation, then you need to be careful about what contributes to this. In other words, watch what and how you eat before bed. We suggest that you familiarize yourself with the basic recommendations for a dietary dinner. Recipes for light meals will help you get all the necessary trace elements and vitamins without negatively affecting your figure.

Basic Rules

The girls advanced in matters of weight loss (and such today are 70% of the entire female population), without hesitation, will tell you the basic rules on which a light dietary dinner should be based:

• Eat 2-3 hours before bedtime.
• Drink a glass of water, green tea, or kefir before dinner. Ideally, of course, kefir, since it starts the necessary digestion processes in the intestines.
• In no case do not give up dinner, because hunger, like overeating, leads to metabolic and sleep disorders. If you don't feel like eating or don't have time to cook a full dinner, a fruit smoothie or a light vegetable salad will save you.
• Dinner should not exceed 300 calories.

Don't forget to whet your appetite. Walk, dance, or swim. Always be on the move.

What to cook from

Body sculpting experts, nutritionists and doctors of medical sciences, provide narrower recommendations in their articles and books on how to choose a quick and tasty dinner in a weight loss regimen. By sticking to these simple rules, you will know exactly what to cook for dinner today.

• First, your dinner must contain protein. That is, any meat (boiled chicken, turkey dishes, fish or seafood), dairy products (low-fat cottage cheese, cheese), beans or eggs. In general, it's best to formulate your daily diet so that most of the protein is absorbed for breakfast and lunch. Leave the rest for dinner.
• Secondly, a healthy dinner should consist of fiber, or vegetables. Fresh, stewed or canned, choose whichever is best. Preference should be given to greens and fresh green salad, as they enrich the body with essential vitamins and minerals.
• Third, the ratio of the proportions of protein to fiber should be 1 to 3.

As you can see, making a diet dinner menu is quick and easy.

How to cook a dietary and healthy dinner

Many diets include the need for fasting days.

For example, the idea the 5: 2 diet by Michael Mosley is to reduce the number of calories 2 days a week to 500. In this case, the meal is divided only for breakfast and dinner. A dietary, and most importantly, healthy dinner here can be a piece of steamed white fish, seasoned with lemon juice or pepper, or grilled chicken breast with vegetables. Cooking vegetables preferably in olive oil. And products such as cucumbers and green salad can be eaten in unlimited quantities even on fasting days, since they contain a minimum amount of calories.

By applying the low-carb rules (on which Jennifer Aniston and Renee Zellweger lost weight), you can reduce the amount of carbohydrates in a diet dinner.

Star nutritionist Colette Hemovitz made a dietary nutrition program for Kim Kardashian, when she needed to quickly get in shape after giving birth. Dinner on this system consisted of vegetable noodles, chicken with zucchini, vegetable stew, or turkey salad.

These 3 contemporary examples prove the efficacy of the fiber on your plate rule for a dietary and healthy dinner.

But the Cosmopolitan-90 diet, described in the magazine of the same name in the first year of its release, offers another alternative to a diet dinner. It is worth noting that many girls today consider this diet effective and relevant. For example, dietary meals for dinner according to this system are: a third of a bar of dark chocolate and a glass of milk, or just 2 glasses of cocoa.

What you shouldn't forget

Keep in mind that age is an extremely important factor in your life. Likewise, in matters of diet and healthy nutrition, your age plays a key role. It's no secret that foods are digested differently at every age. Therefore, before blindly trusting the diets on which 20-year-olds (or, conversely, 30-year-olds) have lost weight, check which of their diet will help you lose weight.

• You can have dinner without jeopardizing weight 10 hours after breakfast.
• All cuisines in the world have a wide variety of easy dietary dinner recipes. Thanks to the Internet, recipes with photos can be quickly found. Leading culinary experts provided people losing weight with delicious dishes from turkey or chicken breast, diet omelets.
• Remember positive attitudes. They have a much stronger influence on your will, aspirations and emotional state than negative ones. Therefore, instead of: "I will give up dinner today," think better: "My healthy and tasty dinner will help me lose weight quickly!"

The best foods for a diet dinner

15 delicious healthy foods for a late dinner. These products can be used as an independent, tasty, but dietary dinner or as a complex meal.

Cellulose :

• fruit smoothies;
• vegetables / vegetable stew;
• beans;
• green salad.

Protein foods:

• boiled chicken / grilled chicken;
• turkey dishes;
• fish or seafood;
• eggs / dietary omelet.

Dairy products:

• low-fat cottage cheese / cottage cheese casserole;
• low-fat kefir;

Diet desserts:

• dark chocolate;
• popcorn;
• cocoa.

Examples of menus and recipes

There are many options for a diet dinner. For instance:

• eggs marinated with beets;
• chicken fillet with honey;
• pumpkin casserole;
• vegetable stew;
• dessert popcorn.

You can also cook:

• dietary zucchini pancakes;
• a simple dietary omelet;
• greek salad;
• greek Spanakorizo \u200b\u200b(rice with spinach);
• vegetable stew with jacket potatoes;
• seafood with bell pepper;
• diet cottage cheese pancakes;
• chia seed casserole;
• fruit salad with yogurt;
• pumpkin pie;

Eggs marinated with beets

Ingredients :

• eggs (hard boiled) - 4 pcs.;
• beets (large) - 1 pc.;
• wine vinegar - ½ tbsp.;
• sugar - 2 tbsp. l .;
• sea \u200b\u200bsalt - 1 tbsp l.

Preparation:

1. We mix vinegar, sugar, salt and 2.5 tbsp in a large saucepan. water. Bring to a boil, stirring occasionally.
2. Add the small cubed beets and cook over medium heat until soft (25-30 min.). Let the brine cool, pour it into a jar (which can be closed with a lid), immerse the eggs there and put it in the refrigerator.
3. Everything is ready in 2-3 hours! Such a low-calorie egg dish will not only satisfy your evening hunger, but also will not burden your body with work before bed.

Chicken fillet with honey

Cooking this chicken dish will take you no more than 40 minutes.

Ingredients (volume is selected according to the number of servings):

• chicken fillet;
• seasonings to taste;

How to cook :

1. Salt and pepper the chicken fillet.
2. Coat the baking sheet with olive oil, spread the fillets and bake for 10-15 minutes. in an oven at a temperature of 180-200 ° C.
3. Then grease the pieces of meat with honey and leave to simmer for 10-15 minutes. A delicious finish to your healthy dinner is ready!

Pumpkin casserole

Low-fat fresh cottage cheese has been considered a dietary product for a long time. Therefore, all nutritionists of the world advise to include dietary cottage cheese dishes in their daily menu. For example, in the form of a pumpkin casserole. This is a kind of curd dessert that promotes early weight loss.

We need:

• low-fat cottage cheese - 100 g;
• egg - 2 pcs.;
• pumpkin - 100 g;
• dried apricots - 50 g.

Preparation:

1. Three pumpkins on a fine grater, and cut dried apricots into very small pieces (the smaller, the juicier the casserole will be).
2. Mix pumpkin, dried apricots, cottage cheese and eggs and put in a mold.
3. We bake in the oven for 30 minutes.

A light dinner like this is the perfect end to your day.

Diet vegetable stew

Ingredients :

• zucchini - 1 pc. (you can use zucchini);
• onions - 2 heads;
• cabbage - ¼ head (you can use colored or broccoli);
• eggplant (small) - 2 pcs.;
• tomato (medium) - 3 pcs.;
• garlic - 4 teeth.;
• basil to taste.

How to cook :

1. Cut the onion into medium pieces and put in a frying pan preheated over medium heat (with olive oil). While the onions are fried, three carrots on a coarse grater and immediately add them to the pan. Cover with a lid.
2. Cut the eggplants into medium pieces and fry them evenly in the second pan (you can add them immediately to the carrots and onions - of your choice). Cut the zucchini into medium cubes, add them to the carrots and onions. Cover with a lid.
3. Do not forget to stir vegetables and add olive oil or water as needed. Peel the tomatoes: place the tomatoes in a pan next to the carrots for a few minutes, turn them over, and the peel will begin to peel off by itself. Let them cool down. As soon as the zucchini is tender, add the fried eggplant and stir. Cover with a lid.
4. At this time, cut the cabbage into medium pieces. We add it to the rest of the vegetables. Simmer the stew for 5-7 minutes, so that the cabbage becomes soft and only after that add the tomatoes cut into large pieces. Add garlic, coarsely chopped. Now you can add spices and salt to taste.
5. Don't forget that the flavor of the vegetable stew is much more intense when hot. Therefore, determine in what form you want to serve this dish and add spices. Simmer for 3-4 minutes, add spices to taste. At this stage, you can add greens. The stew should be infused for 1-2 hours.

The main challenge in cooking a vegetable stew is to determine which vegetables take the longest to stew. They need to be cooked first and gradually add the rest of the ingredients to make the stew smooth and juicy. You can also add any dietary meat to vegetables, such as turkey.

Using this recipe, you can quickly and easily prepare a diet healthy dinner with any vegetable!

Dessert diet popcorn

If you like to spend the evening watching your favorite TV show or movie, then the diet popcorn recipe is definitely for you. 120 calories - and a wonderful quick evening without a threat to gain weight is guaranteed!

Ingredients :

• popcorn (ready-made) - 3 tbsp.;
• parmesan - 2 tsp;
• sea \u200b\u200bsalt to taste.

We mix all the ingredients. The dish is ready!

What kind of dinner will allow you to lose weight

• For the duration of the diet, forget about the so-called fast carbohydrates for dinner. These include all those foods that are very quickly digested and just as quickly deposited in the form of fat: cakes, pastries, buns, etc. According to the rules of some diets, at a certain time you can eat any dish, without exception. For example, for breakfast, you can afford to eat 1, 2 or 3 pieces of cake (considering, of course, your daily activity). But during a diet dinner, try to limit, and it is better not to eat fast carbohydrates at all.
• It is a bad idea to completely avoid food before bed, say modern nutritionists. Only those people who go to bed no later than 22:00 can allow themselves not to eat after 18:00. If you consider yourself one of them, then you can safely refuse a late dinner! If not, nutritionists strongly recommend turkey dishes or dietary omelette. Plan your dinner to meet the “Dinner \u003d Fast and Delicious” requirement. After all, weight gain does not begin because of the time at which you had dinner, but because of the foods that you consumed.
• Equally important is your activity not only during the day, but also after your evening meal. Light exercise is essential for better assimilation of a late dinner. It could be a walk in the park, playing with your child, or choosing and trying on clothes for tomorrow.

Kilograms go away if:

• Eat 2-3 hours before bedtime.
• Drink a glass of kefir before dinner.
• A light dinner is better than nothing.
• Don't go beyond 300 calories.
• Always be on the move (before and after dinner).
• Your diet dinner will include any meat.
• Make it a rule to have dinner with vegetables.
• Stew vegetables only in olive oil.
• The break between breakfast and dinner will be at least 10 hours.
• Remember positive attitudes.
• A delicious dinner will be dietary (see the recipes above).
• Eliminate fast carbohydrates from your dinner (cakes, pastries).

3 light dinners: video

In conclusion, it is worth saying, when choosing a diet, try to stick to it for at least six months. The body takes time to get used to a new diet and to a new weight. Make your daily menu based on your lifestyle, predisposition to be overweight in general and your emotional states. Maintain balance in everything, harmony of body and soul.

Before you start putting together your evening meal, calculate how many calories your family can eat before bed. On average, this is 20% of the daily diet. Moreover, a woman needs 1500-2000 kcal per day, which means that she can afford 300-400 kcal for dinner. A man needs 2500-3000 kcal, respectively, his evening meal should contain 500-600 kcal. Children spend even more energy a day, so their dinner cannot be lighter than 580 kcal. Just don't be alarmed - this does not mean at all that you will have to prepare individual meals for each family member. It's just that someone will have a larger portion, someone will have a smaller one. The main thing is to exclude from the menu all flour, semi-finished products, smoked meats and mayonnaise. However, everyone is familiar with these enemies of the figure, but not many people know about what fat content the cottage cheese should be, what vegetables and fruits should be discarded and whether it is possible to eat meat in the evening.

No potatoes

What associations arise with the phrase "low-calorie foods"? Of course, vegetables and fruits. These are really one of the lightest representatives of the food basket, but there are also insidious "accumulators" of fat among them. For example, potatoes. The fact is that this tuber, beloved by the inhabitants of our country, contains fast carbohydrates that instantly affect the waist. If you decide to pamper your family with fried potatoes, then with 100 g of the dish everyone will receive 163 kcal. And that's not to mention deep fat. Such a dish will immediately give 270 kcal. The next on the list of not the easiest vegetables are peas, garlic, sorrel and horseradish. True, it is simply impossible to eat more than 100 grams of these green representatives. The rest of the vegetables: cabbage, carrots, eggplants, tomatoes, peppers and zucchini are green light. The main thing is to cook them correctly. Keep in mind that the more butter, sour cream or mayonnaise you put in, the more calorie you make your dish. For example, just chopped cucumbers (100 g) and tomatoes (100 g) give 38 kcal. It is worth filling them with mayonnaise, as the energy value increases to 140 kcal. Do not fry vegetables either. For them, the ideal heat treatment is stewing, steaming and boiling.

No bananas

Summer dinners are simply impossible to imagine without fruits and berries. First, it's delicious. Secondly, it's useful. But in order for them to remain exclusively a source of vitamins and minerals, and not to cause extra pounds, in the evening you will have to give up some of them. First of all, bananas should be set aside until morning. Only 200 grams of this fruit gives 90 kcal, the same amount we get from mashed potatoes with milk (100 g). Also, do not overuse grapes in the evening: in addition to the fact that it can lead to bloating, these berries are not the lowest in calories (64 kcal). Be careful with peaches (especially canned ones), cherries, kiwis and cherries. If you are a lover of grapefruits, strawberries, cranberries and currants, you are in luck. You can eat these fruits and berries almost without restrictions - they have very few calories. True, this is taking into account the fact that you will not add sugar. It almost doubles the energy value. Also, do not replace fresh fruit with canned and jam. Any processing carries additional calories. Compare: in 200 g of fresh apples there are only 66 kcal, if you bake them with sugar, you get 120 kcal, in jam - 266, and in an apple pie even more - 330 kcal.

No diet cottage cheese

The next in the ranking of healthy and light foods are dairy products, namely cottage cheese and yogurt. The latter is especially respected by slimming young ladies who completely switch to it. In principle, yogurt can restore slimness, but it must be correct. Only the label will help to understand the abundance of yoghurt. In no case do not take yoghurts, creams, biogurts, yoghurters, and so on. They are a pathetic parody of a real product that is proudly called simply "yogurt". This rule does not only apply to products with the prefixes "bio" and "prebio". Such products are real yoghurts, but they additionally contain beneficial live microorganisms.

With cottage cheese, things are even more complicated. It would seem that if you want a light dinner, go to the shelf with low-fat dairy products, and success in parting with extra pounds is guaranteed. In fact, in recent years, nutritionists are more and more inclined to cottage cheese with a normal fat content. The fact is that recently a substance called "CLA" was discovered in this product. According to scientists, it is it that prevents the deposition of fat in the body. And the most interesting thing is that the higher the percentage of fat in cottage cheese, the more CLA it contains. By the way, with a 9% product you will eat 155 kcal, with an 18% product - 229 kcal. Ideally, cottage cheese should be eaten "clean", but almost no one does this. To make the dish truly tasty and healthy, do not put jam or jam in it. They are sources of "bad" sugar, which is bound to settle on the thighs. Better put some berries in the curd: 2 tbsp. spoons of raspberries, 1 tbsp. a spoonful of currants and 1 tbsp. a spoonful of blueberries - this will add only 15 kcal to the cottage cheese. Women shouldn't give up fermented milk products at all, because they are champions in calcium content. And this is not only healthy hair and nails, but also the absence of cellulite. The fact is that calcium limits the accumulation of fat, which means it also fights unpleasant bumps.

Without liver

If you think that dinner and meat are incompatible things, then you are deeply mistaken. You should only give up fatty pork, a slice of which will give you 491 kcal, and lamb (209 kcal). In the evening, you can indulge in white chicken meat containing healthy protein, veal or beef. Ideally, they should be boiled or grilled so that they will not lose their beneficial qualities and will not gain extra calories. As for the by-products (liver, kidneys, heart, ventricles), you should be more careful with them. Despite the fact that there are few calories in them, they can greatly harm the body. After all, in animals, as in humans, all toxins are deposited in the kidneys and liver. So, if the cattle were fed with low-quality foods or antibiotics, nothing good can be expected from dishes made from such offal. There are no restrictions with seafood. Cook shrimp, squid, octopus and mussels. And don't be afraid of oily fish. It contains omega-3 polyunsaturated fats that contribute to weight loss. According to recent studies, if you introduce salmon, tuna, halibut into the diet of a person sitting on a low-calorie diet, he will lose half a kilogram of excess weight per day.

In the evening, give up:

• biscuits "Cracker" (416 kcal)
• waffle cake (539 kcal)
• walnuts (646 kcal)
• raw smoked sausage (514 kcal)
• halva (510 kcal)
• seeds (580 kcal)
• butterscotch (430 kcal)

Menu for the week

Dinner stars

And a delicious dinner? Are the recipes in stock too long to play or bored? We will help!

After a hard day at work, you really want to come home, eat something tasty, homemade and, if possible, hot, and not havetily cook pasta and sausages. In conditions of constant workload of urban residents, the most viable option is, unfortunately, the second option. Of course, it is periodically revitalized by the delivery of food, but this is still not an equal substitute. What should those who want to preserve the hearth and at the same time preserve their strength do? How to prepare a delicious dinner quickly and easily, we will tell you below.

Educational program

The main waste of time in the process of preparing dinner after a hard day's work is the lack of a plan. Impromptu is always beautiful, but often not everyone is capable of performing it well. Therefore, in order to "spread straws for yourself", you need to prepare in advance. This is about the usual planning of the diet for the week ahead. No, no one forces you to cook all your hard-won Sunday, which will go bad by the middle of next week - so you will still return to pasta and dumplings. We will help you create a light, tasty and quick dinner every night without much effort on your part. All you have to do is sit down and make a list of the foods you need to prepare the meals your family enjoys. At the same time, in order to provide a delicious dinner quickly and easily, these dishes should be cooked for a maximum of half an hour and require a minimum of your participation.

So, the procedure is as follows: we make a list of foods and a list of ingredients necessary for its implementation, and go on a shopping trip for groceries that will survive a week of storage without problems. Anything perishable can be grabbed on the way home from work. This completes the general preparatory work.

Magic sticks

To extend the life of your food, you can use the following tricks:

• Marinades. Wonderful kind of blanks. Meat, poultry, fish will perfectly spend at least a couple of days in it (in the refrigerator!), Without losing in the least in taste and quality.
• Freezing. A wonderful thing. You can wind the same stuffed cabbage rolls or pancakes, all you have to do is fill them with sauce and bring to readiness, or simply fry. Also, if the family loves freshly baked sweets for evening tea, then you can make shortcrust pastry blanks in your free minute and freeze them. So making cookies for dinner quickly, easily and deliciously will be within your power - just take out the supplies and bake without defrosting.

Now let's look at the options for the dishes.

Fish

This is a great option for a quick dinner, as this product is prepared very quickly. The recipe we offer differs in that you can secure yourself a luxury dinner without much effort - all you need to do is marinate the fish in advance. Practice has proven that storage in this form only makes it tastier. We need:

Chop the onion finely. Mix all the ingredients except the main one. Cut the fish into portions. Coat it with the resulting mixture on all sides, put it in a container and fill it with the rest of the marinade. Do not be afraid of honey in the composition - it is he who will provide you with an unforgettable delicious dinner quickly and easily.

Place a tight lid on the container and refrigerate at least overnight. If necessary, take out the required number of pieces and bake on foil for a third of an hour at a temperature of 200 ° C.

Chicken

Great product! Especially fillets. It is low-fat, satisfying, does not leave heaviness in the stomach. You can cook in several ways:

You should not compare these methods in terms of energy consumption - all these are quick recipes for dinner, and the period for their preparation is 15 minutes.

In the first case, you just need to beat off the fillet, grate it with your favorite spices and fry in a hot frying pan - in oil if you want a crisp crust, or without it if you want a thin waist. It is better to salt it immediately in a pan, so the meat will remain juicy.

In the second, you need to take cream with a fat content of at least 20%, add a mixture of your favorite spices to them, you can have mustard beans. Pour the chicken fillet, cut into portioned pieces, with the resulting sauce, and take out as needed, just fry in a pan. For 500 grams of meat, you need 300 ml of cream. Thanks to this recipe, you will get the most delicate, light, tasty and quick dinner, just add to the meat

In the third case, we are talking not about the mayonnaise in bags, which can now be found in every supermarket, but about its homemade variation, which is just an egg-oil emulsion. Chicken fillet is dry on its own, and the oil makes it juicier. For mayonnaise you will need:

• eggs - 2 pcs.;
• vegetable oil - 200 ml;
• citrus juice - 1 tbsp. the spoon;
• favorite spices to taste.

Beat the eggs, adding butter slowly. The mass will immediately thicken. Add juice and spices, stir. Pour this mass into 500 grams of fillet, cut into portions, and remove as needed.

Paste

Yes, the ill-fated macaroni is still a pretender to your light dinner. Recipes for a light dinner would be incomplete without them, you must agree. But we are from the canteen with the motto "But satisfying!" moving on to Italian cuisine, which is impossible without pasta. The simplest, but no less tasty variation of it is "Carbonara":

Boil the pasta according to the instructions.

In parallel with this, melt the butter over medium heat. Finely chop the onion, garlic and bacon, fry until an intense appetizing aroma. Avoid sticking! Otherwise, a light, tasty and quick dinner will not work, and the mood along with food will be spoiled.

In a separate bowl, combine the cream, yolks, parmesan, salt and pepper until smooth. Pour the mixture into the onion and bacon, stir quickly and turn off immediately.

Add the resulting sauce to the prepared pasta, stir and serve immediately.

If desired, bacon can be replaced with ham, vegetables, mushrooms. Of course, it will no longer be "Carbonara", but the main thing is that it is tasty.

Soups

Today you can find countless varieties of soups that are based on canned fish, which is not very healthy. We offer you a wonderful, healthy and tasty soup:

This is a great option for those who do not know, fast, easy and delicious. And even a rookie on the kitchen battlefield will be able to cope with the task.

Place a pot of water or broth on the fire. Chop the onion finely. Peel potatoes and carrots, cut into small pieces. Cut the fish into small pieces. As soon as the water boils, add pepper and onion to it, cook for 5 minutes. After that, put potatoes with carrots in a saucepan, cook until half cooked. Add fish and cream. Season with salt and cook until vegetables are tender. Serve sprinkled with finely chopped herbs on each serving.

Side dishes

In order to cook dinner quickly, tasty, inexpensively, it is not necessary to have special culinary skills. A little preparation with a little savvy - and you are on a horse. In the case of side dishes, the ideal option, in addition to the usual potatoes and boring pasta, is what came to us from the east. You don't even need to cook it - pour boiling water, according to the instructions on the package, wait a little and season with your favorite spices, sauces or oil. At the same time, the amount of protein and useful microelements in this product is off scale - you will not regret it!

Salads

A delicious "quick and easy" dinner would be incomplete without a salad. In some cases, it can even completely replace the evening meal - this is important for those who follow the figure. Today we will consider just such an option - low-fat and satisfying:

• chicken or turkey fillet - 300 grams;
• young carrots - 200 grams;
• celery stalks - 150 grams;
• soy sauce - 2 tbsp. spoons;
• low-fat yogurt or sour cream - 150 grams.

Boil the fillets in boiling salted water for 15 minutes. Take out, let cool. Cut vegetables and fillets into small pieces. Combine yogurt (sour cream) and soy sauce. Combine all the ingredients in a bowl, mix. You can serve.

Dessert

A perennial favorite for after-work dinners is the Fondant cake. It is this that will complete a delicious dinner, quickly and easily turning it from an ordinary meal into a small family celebration:

Preheat the oven to 220 ° C. Melt the chocolate and butter in a water bath until smooth. Add flour and powdered sugar to the chocolate mass. Stir. Beat in eggs and yolks. Stir until smooth.

Pour into 6 identical silicone molds and bake for 10 minutes. All. That's why quick recipes for dinner are good, because the hostess is not required to hang around for hours at the stove.

Walk carefully with a knife along the sides of the form, gently turn over onto a plate. Serve with a scoop of ice cream and serve immediately.

Multicooker Rescue

A great outlet for busy people. Try the chicken stew:

• cabbage - 1500 grams;
• chicken fillet - 500 grams;
• onion - 1 pc .;
• carrots - 2 pcs.;
• water - 200 ml;
• tomato paste - 1 tbsp. the spoon;
• vegetable oil - 3 tbsp. spoons;
• salt to taste;
• spices to taste.

In order to cook a quick, easy one, first of all chop all the products: chicken - into small cubes, carrots, onions and cabbage - into strips.

Put the meat in the multicooker bowl, having previously greased the latter with oil. Set the Bake setting to a third of an hour and cook while stirring. After the set time has elapsed, add the onions, carrots and tomato paste.

Set the Bake setting again for 20 minutes. After 10 minutes, add the remaining ingredients. After that, put the "Baking" mode on for half an hour and go about your business while dinner is being prepared.

Easy recipes for a romantic dinner

Even in the harsh everyday life, there is a place for romance. Indeed - four-handed cooking brings people together very much. We will offer you a dinner option that combines satiety and lightness at the same time:

• chicken fillet - 500 grams;
• white bread - 4 slices without crusts;
• garlic - 1 clove;
• mozzarella cheese - 200 grams;
• eggs - 2 pcs.;
• flour - 3 tbsp. heaped spoons;
• a mixture of your favorite vegetables - 500 grams;
• favorite dried herbs;
• olive oil - 2 tablespoons spoons;
• salt to taste;
• pepper to taste.

Preheat oven to 200 ° C. To prepare a great delicious dinner quickly and easily, cut the fillets into portions. Grind bread, spices, salt, pepper, garlic and 100 grams of cheese in a blender until smooth.

Pour flour into a separate bowl. Rinse the vegetables and cut into small pieces. Beat the eggs in a separate bowl.

Dip the chicken pieces first in the flour, then in the egg, and finally in the cheese and bread mixture. Put the finished pieces on a baking sheet covered with foil.

Spread vegetables between the chicken slices, sprinkle with spices, add a little oil and sprinkle with the remaining cheese on top. Bake until vegetables are done.

That's all, a light dinner for two is ready. Recipes for such occasions, as a rule, are characterized by simplicity and the ability to combine the main course with a side dish.