Wanting to lose weight, everyone should understand that the secret of success lies in an integrated approach. It is important to harmoniously combine exercise and diet. Today, more and more people are abandoning tough express weight loss programs that require a complete rejection of a number of foods, preferring healthy, low-calorie foods.

With proper nutrition, you can not only eliminate excess weight without feeling hungry, but also consolidate the result for a long time, improve your well-being. Low-calorie meals are made with simple products that are always on hand or at your local store. All you need to change your diet and start cooking is to pick up recipes with calories.

Principles of PP for Weight Loss

The basic principles of proper nutrition for losing weight are quite simple and boil down to the following:

• Consider calories and BJU. The energy and nutritional value of products, as well as the ratio of proteins, fats and carbohydrates, are extremely important when drawing up a dietary menu. To lose weight, the number of calories consumed must be less than their expenditure. Fiber should also be the basis of the diet. It is best to combine them with. But vegetable and animal fats should be minimized.
• Give up harmful foods. Sweets, bakery products, pastries, carbonated drinks, coffee should be completely excluded from the menu. It will not be superfluous to get rid of bad habits, because alcohol, for example, refers to foods with a high calorie content. If you have a choice - to cook from pork or beef, the second type of meat will be preferable.
• Choose food processing methods that do not require the use of fats. It is important not only to find what to serve, but also to understand how to prepare food in order to preserve its beneficial properties for the figure and the body as a whole. The simplest and most convenient cooking methods do not require excess oils. It is best to cook in the oven, slow cooker, or steam.
• Drink a lot. Water is the foundation of our body. Dehydration should not be allowed, this will negatively affect the figure and well-being. The daily water intake is 2 liters.
• Make a menu for every day, for a week. Think about the first and second courses in advance, write down which ones you will cook for breakfast, lunch and dinner. If holidays are approaching, make a menu for the New Year, Birthday, etc., include low-calorie foods in it.

Food should be as balanced as possible and satisfy all the body's needs for vitamins, minerals, acids and other useful substances. To better understand calories and BJU, we bring to your attention a table of products indicating these data.

Low Calorie Cooking Secrets

Cooking healthy meals can be delicious and very simple if you have in stock several easy recipes with photos, a detailed description of the processes and calorie content. We offer several options that you can cook both for yourself and for the whole family. Salads can be vegetarian, consisting exclusively of vegetables (zucchini, pumpkin, eggplant, beans, etc.), and meat (with the addition of chicken breast or turkey).

Salads

For many, salads are synonymous with weight loss. Refueling makes them nourishing. Avoiding mayonnaise and using olive oil and homemade sauces will help make the salad as dietary as possible.

Raw mushroom salad

Prepared from champignons. This type of mushroom differs in that they can be eaten without heat treatment, it is enough to wash and clean. The calorie content of 100 grams of mushrooms is 22 kcal. In combination with the rest of the ingredients, the calorie content of the salad will be no more than 50 kcal. For cooking, take:

• 150 gr of mushrooms;
• the same amount of cherry tomatoes;
• half a sweet purple onion;
• 1 PC. bell pepper;
• greens;
• pepper and salt to taste;
• 1 tbsp. l. soy sauce;
• 2 tbsp. l. olive oil.

1. Prepare the mushrooms, wash, dry and chop.
2. The rest of the vegetables also need to be washed and peeled, cut.
3. The greens are finely chopped and added to the rest of the vegetables.
4. The dish must be pepper, salt, season with soy sauce and olive oil.

Apple and celery salad

The dish turns out to be very tasty and healthy. If desired, you can add ingredients or replace them with analogues. The calorie content of 100 grams of lettuce is 45 kcal. For cooking you will need:

• 2 stalks of celery;
• 2-3 apples;
• cauliflower head;
• 1 tbsp. l. grain mustard and the same amount of sesame;
• 1 tbsp. l. lemon juice and 2 tbsp. l. olive oil;
• greens;
• seasonings and salt to taste.

1. Wash the celery, cut into slices.
2. Divide the cauliflower into inflorescences, blanch.
3. Peel the apple, cut into strips and pour with lemon juice.
4. We cut the greens, add them to the salad.
5. Prepare a separate dressing with olive oil, mustard and sesame seeds.
6. Add the sauce to the salad, mix thoroughly and serve.

"Appetizing" salad with chicken

This salad is an ideal source of vitamins and protein. The calorie content of 100 grams of the dish does not exceed 90 kcal. Served with a serving of brown rice makes a wonderful meal. To prepare the salad, take:

• 150 grams of chicken;
• 5 cherry tomatoes;
• lettuce leaves;
• basil;
• 15 grams of low-fat hard cheese;
• salt to taste;
• 1 tbsp. l. olive oil.

1. Boil or bake the chicken fillet, sprinkle with spices and sprinkle with olive oil.
2. Cut the finished chicken into small pieces.
3. Wash lettuce and greens, chop finely.
4. Cut the tomatoes into quarters.
5. Combine all the ingredients, salt to taste, top with three cheese and season with olive oil.

Meat dishes

Hot meat dishes are the main source of protein and amino acids needed for muscles. You can cook from lean meats and poultry, minced meat, liver and even fish. Serve the meat dish with vegetables, such as a serving of green beans. But it's better to forget about using potatoes. This root vegetable contains a lot of starch and is poorly absorbed with meat.

Chicken in the oven

The calorie content of the dish is 120 kcal per 100 grams. For cooking, take:

• 350 gr chicken fillet;
• 2-3 tomatoes;
• 1-2 zucchini;
• 1 carrot;
• rosemary, basil, dill, parsley;
• 2 tbsp. l. olive oil;
• salt and spices to taste.

1. We clean the fillet, cut into small slices, salt, add spices and a little greens, leave to marinate for half an hour.
2. Wash and clean vegetables, cut into slices, slices or straws, salt.
3. Put fillets and vegetables into the sleeve, sprinkle with olive oil, bake for 40 minutes at a temperature of 220 degrees.

Chicken casserole

100 grams of juicy casserole contains 160 kcal. It is best eaten for breakfast or lunch. To prepare it, you need to have on hand:

• 500 gr broccoli;
• 2 eggs;
• 300 gr minced meat;
• 1 onion;
• 1 tbsp. milk;
• 1-2 bell peppers;
• greens;
• 50 grams of hard cheese;
• spices and salt to taste.

1. Boil broccoli for 5 minutes.
2. Beat milk and eggs in a separate container.
3. Grind the onion in a blender and add it to the minced meat.
4. My bell peppers and cut into rings.
5. Grease a baking sheet with olive oil, spread broccoli, bell pepper and minced chicken.
6. Pour everything with an egg-milk mixture, three cheese on top, bake for 40 minutes at a temperature of 180 degrees.

desserts

Many people cannot imagine their life without sweets, and with PP, it is very important to exclude sweets from the diet. Fortunately, store-bought candy and cookies can be substituted for delicious and healthy desserts made from cottage cheese, fruit, pumpkin, and more.

Curd dessert

100 grams of this yummy contains only 65 kcal. Supplements can be changed depending on the season. For cooking you need:

• 200 grams of low-fat cottage cheese;
• 70-100 ml of low-fat yogurt;
• berries and fruits.

1. Grind the cottage cheese through a sieve.
2. Add yogurt and decorate the dish with berries.
3. If you are lacking in sweetness, use 1 tsp. honey.

Strawberry marshmallow

You can cook it not only in summer. The main ingredient can also be frozen. To prepare a 78 kcal delicacy, you will need:

• 200 gr of strawberries;
• 1 package of gelatin;
• ½ tsp stevia;
• half a lemon.

1. Puree the washed strawberries.
2. Add gelatin to the mixture and let it brew for 1-2 minutes.
3. Add the juice of half a lemon and stevia to the berry puree.
4. We put the mixture on fire, but do not boil. Our goal is to dissolve gelatin.
5. Cool the cocktail and beat it with a mixer for 5-7 minutes.
6. Cover the mold with parchment, pour the mixture into it and refrigerate for 3 hours.

Baked apples, pumpkin, pear, quince - all this can also be attributed to dietary desserts. However, those with a sweet tooth should remember that desserts can be consumed in a limited way and only in the first half of the day.

Low-calorie weight loss meals are a way to gently and smoothly lose weight without harming your health. Cooking them is simple and easy. It is better to eat for those who are losing weight 5-6 times a day in small portions. Diet food can be varied and original, the main thing is to show imagination and have a desire to change your figure for the better.

Healthy nutrition is the key to well-being and a beautiful toned figure. Millions of women strive to lose those extra pounds, but how to lose weight, where to start? With food, of course. This article will tell you about the most important points, what you need to pay attention to, how to cook, what to combine with, as well as how to properly compose a dietary menu.

1. Low-calorie meals - this principle implies a reduction in the calorie content of the diet while maintaining the required amount of vitamins and minerals that enter the body along with food. This does not mean that fats and carbohydrates should be completely removed from the diet, they should be, but within reasonable limits. In addition, you should not resort to mono-diets, for example, eat only apples or kefir all day;
2. The regularity and frequency of meals is another important principle. In order not to overload the intestines and maintain optimal body weight, it is necessary to eat 5-6 times a day. At the same time, the total number of calories should not exceed the maximum daily allowance. Avoid occasional snacks (buns, sweets, cookies) - these are fast carbohydrates that cause a short-term feeling of fullness, in just an hour the appetite will reappear;
3. Sport is another principle of any diet. Do not forget that a beautiful and healthy body is the result of the well-coordinated work of an active lifestyle and proper nutrition. Weight loss requires at least minimal physical activity.

IMPORTANT! Avoid mono diets and casual snacks! It's better to eat less, but more often!

Fish or meat?

Meat and fish are unique foods that must be included in the diet without fail. Moreover, fish cannot replace meat, and vice versa. A diet lunch always includes fish or meat. But first things first.

Fish is one of those few products that simultaneously contain in their composition both micro and macro elements (iron, phosphorus, calcium, magnesium, selenium), and vitamins (A, D, E), and amino acids. Plus, there is very little fat in fish (up to 30%). All these substances in the complex are necessary for the normal functioning of the body. For overweight people, river fish is ideal, since it contains only 2.5% fat. When it comes to protein, fish is a valuable source of high quality protein, which contains all the essential amino acids. The most valuable species in terms of protein content are salmon and sturgeon fish species (trout, salmon, beluga, salmon). The fatty ones include herring, mackerel and others. Fish dishes are also considered valuable sources of iodine, fluoride and phosphorus.

Meat in dietary food is always present, most often it is veal, beef, lean lamb and pork, as well as meat from turkey, rabbit and chicken. Meat of geese and ducks is used less often, since the fat content in it is about 30%. Meat is a good source of iron, potassium and phosphorus, proteins and vitamins of group B. In terms of protein content, turkey is the leader - 22%, beef and chicken meat - 18-21%, fat is most in pork (fatty varieties up to 49%). In a proper diet, meat is usually present in a boiled, baked form; steamed meat is also very useful.

Porridge is our joy

Since ancient times, cereal dishes have been considered the healthiest. But in modern society, for some reason, the opinion has developed that porridge is the food of children. This is not entirely true, since cereals contain a lot of vitamins, minerals, fiber and carbohydrates. All this in a complex is necessary for a person. The main plus of cereals is that they are well absorbed, they are cheap, and most importantly, cereal slimming dishes for every day help to effectively lose weight. The main thing is to know what kind of cereal you need to use and how to cook it.

• Buckwheat is rightfully considered the most useful. It is high in protein and low in carbohydrates. In addition, buckwheat is rich in vitamins P and B, magnesium, potassium, iron, iodine and phosphorus. The high fiber content allows you to "cleanse" the intestines, due to this, weight loss occurs. Buckwheat porridge without oil is a low-calorie food;
• Oatmeal is also rich in vitamins, including the rare vitamin H. Porridge made from oatmeal lowers blood cholesterol and is able to remove toxins;
• Wheat groats are good because they contain complex carbohydrates. The body will need more time to process these carbohydrates, which means that the feeling of hunger will not come soon;
• Rice porridge cooked in water without added salt and sugar is an excellent dietary meal.

You can also include barley porridge, semolina, corn groats in diet menus. The main thing is to cook them with a minimum amount of salt and sugar. It is best to combine cereals with fruits and nuts.

Milk and diet?

Milk and dairy products are very often the basis of various diets. And this is understandable, since milk and products made from it have dietary properties. The fact is that they contain almost all the substances necessary for the body in a balanced form, which means that the assimilation of such products is maximum. So, for example, milk is the main source of calcium, there are so many vitamins, minerals and proteins in it. Low-fat foods such as low-fat kefir, cottage cheese, yogurt and milk are most often used in dietary meals. The fat content of these products ranges from 0.2% to 1%. You can find such products in any store.

As for cheeses, if you follow a diet, it is considered advisable to include light-salted, mild cheeses in the diet.

The value of vegetables and fruits in dietary nutrition

Vegetables and fruits are unique in that almost their entire list can be used in dietary nutrition. The variety of fruits and vegetables is so huge that you can cook brand new meals every day, from which you can lose weight. The main thing to understand for yourself is that the guarantee of normal digestion is the uninterrupted intake of fresh vegetables and fruits into the body. The fact is that in their composition they contain special substances - enzymes that stimulate the secretion of the digestive glands. And this, in turn, ensures good digestibility of proteins.

Plus, vegetables and fruits contain a huge amount of vitamins and minerals, as well as healthy fiber. Basically, the body is able to fill up, while getting the most of the benefits and the minimum of calories. Most often, vegetables are included in the diet for losing weight in the form of salads; steamed vegetables are very useful. Well, everyone is used to eating fresh fruits.

Proper nutrition for weight loss: how to start?

It is not difficult to start eating right, it is difficult to stay afloat. But I really want to see in the mirror a slender and beautiful figure like that of a fitness girl. So where to start, and most importantly, how not to “leave” the race? Proper nutrition, or simply PP, is the key to a successful fight against excess weight. To comply with the PP, you can prescribe a few simple rules for yourself:

• Breakfast should be a complex carbohydrate meal. Ideally, this is any cereal without sugar. Those with a sweet tooth can add fruit to it;
• The first afternoon snack is an apple, low-fat cottage cheese, nuts and dried fruits, no buns and cookies;
• Lunch must be a mixture of carbohydrates, proteins and fiber. For example, it can be boiled chicken with buckwheat porridge and any vegetable salad;
• The second snack can be yogurt or the same low-fat cottage cheese, the main thing is to monitor the portion size;
• Ideal dinners are foods that are high in protein and fiber, such as steamed fish with beans and vegetable salad. Dinner should take place 2 hours before bedtime.

It turns out that there is nothing complicated, right? And in order not to break down, always remember what you are striving for - to a harmonious reflection in the mirror!

Diet Menu Basics

Each of us will sooner or later think about a diet. A diet food is a list of foods that are usually low in calories and balanced in composition. It depends on the preference of the person and their state of health. The total number of calories consumed in a day should equal the calories burned by the body. This is why it is important that meals are balanced in protein, carbohydrate, fat, minerals, fiber and vitamins.

What products should form the basis? Any dietary menu should include fresh vegetables and fruits, fish, meat, milk and dairy products, cereals and egg dishes, as well as herbs, dried fruits, nuts. Preference should be given to such types of heat treatment as baking, stewing, steaming and boiling. Dishes with minimal heat treatment contain more nutrients.

Approximate 7-day menu

— 1 —

• A glass of any freshly squeezed juice, 150 g of steamed cheesecakes with spinach, 30 g of whole grain bread, 1 cucumber and a cup of regular tea;

• Any fruit of your choice (banana, apple, pear), a glass of orange drink;

• A portion of rice soup with broccoli, 100 g of chicken schnitzel, 100 g of sliced ​​tomatoes and avocado, a glass of dried apricot compote;

• 2 tangerines, a cup of blueberry tea;

• A portion of steamed vegetables with turkey meatballs, 100 g of any fresh vegetables, a cup of tea with bergamot;

Total: approximately 964 kcal

— 2 —

• Breakfast:

A glass of any fruit juice, 100 grams of 1% curd mass, 1 black bread toast, a cup of weak coffee;

• Snack:

2 peaches or 3 apricots, a cup of mint tea;

• Dinner:

A portion of mushroom soup with low-fat sour cream, a portion of steamed rice, 100 g of steamed catfish (tomato sauce is allowed), a glass of cherry juice with a slice of lemon;

• Afternoon snack:

100 g fresh pineapple, a glass of milk smoothie with a handful of any berries;

• Dinner:

100 g of stewed rabbit with vegetables, a cup of tea with a spoonful of honey.

Total: approximately 1041 kcal

— 3 —

• Breakfast:

30 grams of rye bread toast with curd cheese (20 g), 80 grams of steamed pumpkin with pine nuts, a cup of weak coffee;

• Snack:

1 orange or grapefruit of your choice, 125 ml low-fat fermented baked milk;

• Dinner:

A portion of chicken broth with herbs, 100 g of low-fat salmon steak, 100 g of sauerkraut, a cup of tea with oregano;

• Afternoon snack:

100 g of low-fat cottage cheese, 50 g of nuts, a glass of any fruit juice;

• Dinner:

A portion of steamed young zucchini with 100 g of stewed turkey, a cup of mint tea with honey;

Total: 1068 kcal

— 4 —

• Breakfast:

Sandwich of black bread and lightly salted salmon 30g / 20g, 100g of peeled turnips, a cup of tea with pieces of dried apples;

• Snack:

Any fruit of your choice (orange, grapefruit, apple or pear), 125 ml of low-fat fermented baked milk;

• Dinner:

A portion of bean soup with croutons, 100 g of lean veal chop, a portion of buckwheat porridge, a cup of black tea;

• Afternoon snack:

100 g of prunes, a cup of green tea;

• Dinner:

A portion of beans with shrimps, a cup of herbal tea;

Total: approximately 1034 kcal

— 5 —

• Breakfast:

75 grams of cod liver pate with black bread toast, 100 grams of cucumber salad with spinach and low-fat yogurt, a cup of green tea;

• Snack:

Baked pear with cranberries and a spoonful of honey, a glass of milkshake with blueberries;

• Dinner:

A portion of carrot and bean puree soup, 100 g of fish casserole with rice, 1 tomato, a glass of strawberry compote;

• Afternoon snack:

Kiwi 2 pcs., A glass of low-fat kefir;

• Dinner:

Peppers stuffed with vegetables, salad of any vegetables with low-fat yogurt, a cup of tea with barberry;

Total: approximately 983 kcal

— 6 —

• Breakfast:

100 g of steamed omelet with herbs and tomatoes, 100 g of pickled green beans, a cup of chicory with cream;

• Snack:

Choice of 2 apricots or kiwi, 125 ml low-fat yogurt

• Dinner:

A portion of cabbage soup with celery, 100 g of stewed pork (not greasy!), 150 g of boiled Brussels sprouts, a glass of apple compote with orange peel;

• Afternoon snack:

1 banana, 125 ml of low-fat kefir or yogurt;

• Dinner:

120 g fat-free cottage cheese with spinach, rye bread toast, 100 g fresh vegetables, a cup of green tea;

Total for the day: approximately 997 kcal

• Breakfast:

A portion of oatmeal in water with dried fruits, 100 g of fruit salad, a cup of tea with thyme;

• Snack:

Any fruit of your choice (pear, orange, banana, grapefruit, apple), 125 ml of low-fat yogurt with cereals;

• Dinner:

A portion of pumpkin soup, 100 g of baked chicken, 150 g of Peking cabbage salad with olives, a glass of dried fruit compote without sugar;

• Afternoon snack:

Mango, a cup of green tea;

• Dinner:

100 g of stewed squid in tomato sauce, 100 g of stewed rice, 100 g of sauerkraut, a cup of tea with chamomile and a spoonful of honey;

Total: approximately 1009 kcal

IMPORTANT! If before going to bed you feel hungry, and food appears in front of your eyes, you can afford a glass of low-fat kefir (+ 80 kcal). Unlimited water consumption.

Recipes for the first dietary courses

When preparing light dietary soups, it is important to follow a few simple rules:

1. Products must always be fresh;
2. Salt is used to a minimum;
3. The soup needs to be cooked quickly in order to preserve all the most useful;
4. No bouillon cubes and other harmful chemicals;

Meat soups are prepared in a second broth made from lean meats, this method allows you to fight calories.

As an example, consider a few simple recipes that are easy to make at home. These are not only delicious PP dishes, but also healthy ones.

• 1) Rice soup with vegetables

Calorie content of 1 serving - 25 kcal

In order to prepare a soup for 8 servings, you will need 2.5 liters of broth, 100 grams of cabbage, onions, bell peppers and tomatoes, 75 grams of carrots, 40 grams of rice, 40 grams of sour cream (15%), 50 grams of tomato paste, herbs, salt and pepper if desired.

Preparation:

• 1. Finely chop the tomatoes, peeled potatoes and onions, grate the carrots.
• 2. Bring the prepared vegetable broth to a boil, put the potatoes and washed rice in it. Fry the onions, carrots and tomato paste separately in a frying pan.
• 3. Add chopped bell pepper and cabbage to the broth, salt with salt if desired and cover with a lid. Before removing from heat, add fried vegetables, herbs to the soup, let the soup boil and remove from heat.

Serve with sour cream. This is a simple dish and is quick to prepare.

• 2) Vegetable chicken soup

Calorie content of one serving - 90 kcal

To prepare a soup for 4 servings, you will need 200 grams of skinless chicken breast, 1 carrot, 2 medium potatoes, 1 bell pepper, 50 grams of noodles, 1 onion, any herbs, salt and spices to taste.

Preparation:

• 1. To avoid excess calories, it is necessary to boil the chicken breast in advance in a separate broth.
• 2. In a separate saucepan, bring 1 liter of water to a boil, pour chopped potatoes, onions, carrots and peppers into it.
• 3. 5 minutes before cooked, add noodles and chopped chicken breast to the soup, season with salt. Add greens before serving.

Lose weight deliciously: recipes for simple dietary dishes

Diet does not at all mean abstinence or the preparation of super-complicated meals. Low-calorie dishes, first of all, are variety and ease of preparation. The following low-calorie PP recipes are proof of this.

1) Pumpkin Applesauce with Cinnamon and Turmeric

• Calorie content of 100 g of a dish - 49.4 kcal

For cooking, you need 300 grams of pumpkin, 2 apples, 200 ml of low-fat yogurt, cinnamon and turmeric, one pinch each.

Preparation:

• 1. Peel the apples, remove the core and divide into wedges. Peel and cut the pumpkin into small pieces.
• 2. Steam apples and pumpkin in a double boiler until softened, it will take about 6-8 minutes.
• 3. Put the pumpkin and apples in a deep bowl, mash with a blender and wait until it cools completely. Then combine the puree with yogurt, season with cinnamon and turmeric.

Diet puree is ready.

2) Eastern pilaf with chicken

• Calorie content of 100 g of a dish - 108 kcal

For cooking, you need 400 grams of chicken fillet, 2 onions, 3 medium carrots, 5 green hot peppers, 150 grams of long rice, 15 grams of vegetable oil, spices to taste (paprika, bay leaf, black pepper), salt.

Preparation:

• 1. Cut the chicken fillet into small cubes and lightly fry in vegetable oil.
• 2. Add finely chopped onions and carrots to the chicken in small pieces, let it simmer under the lid.
• 3. Rice for oriental pilaf must be washed in advance and soaked in cold water for 20 minutes. Then add the swollen rice to the meat and vegetables, season with spices and salt, put the pepper pods on top, cover and leave for 20 minutes until fully cooked.

This dish is filled with the aroma of oriental spices.

To get the most out of cooked dishes, you can resort to the following tricks:

• Salt the first courses at the very end, so the salt will be evenly distributed over the entire surface of the food, and the nutrients will not "go" into the broth;
• When cooking the first courses, you should avoid intensive boiling boiling, so you can save most of the vitamins in vegetables;
• Steamed dishes are considered the most dietary ones - they have little fat and no harmful crispy crust. If you don't have a steamer, you can use a deep saucepan and a regular sieve;
• Healthy side dishes are, first of all, vegetables, steamed or stewed without oil;
• Salads should be seasoned with low-fat yogurt or olive oil.

Thus, anyone can follow a diet, the main thing is to include more fresh vegetables, fruits, dairy and cereal dishes in the diet for weight loss, and healthy food is very tasty. Well, if PP is combined with sports, you can achieve the best results!

The most correct way to lose weight is a healthy diet. By eating healthy foods, you can lose weight and get a beautiful figure. Diet meals for weight loss will help you eat well without compromising your shape. Foods that are low in calories can be delicious. All cuisines of the world have great diet recipes for losing weight at home.

Features of diet food for weight loss

The main rules of the system:

1. Count your calories. For weight loss, you should consume no more than it is permissible to eat per day with your lifestyle.
2. The diet should be formulated so that nutrients and vitamins are supplied in normal quantities. Divide the plate visually. Take half of it with fruits, vegetables. Set aside one quarter for carbohydrates, and the other for proteins.
3. Eat on a strict schedule.
4. Dinner after 6 pm is strictly prohibited, even if you are preparing simple dietary meals for weight loss.
5. Chew slowly.

Sample menu for a week

To make it easier for you to understand the principles of good nutrition, look at the seven-day diet option. Diet menu for weight loss:

1. Monday. In the morning, cook buckwheat in water, vegetables, unsweetened tea. In the afternoon, eat chicken stock, a small piece of lean fish, vegetables. Rice, stewed mushrooms, carrot and cabbage salad, berry yogurt are suitable for dinner.
2. Tuesday. Have breakfast with oatmeal, apple or pear, coffee. Lunch - soup with rice on vegetable broth, boiled chicken breast, vinaigrette, juice. Dinner with a slice of lean beef, vegetable salad.
3. Wednesday. Oatmeal, apple, tea with honey for breakfast. In the afternoon, cook the cabbage soup in chicken broth, a small fishcake and mashed potatoes. In the evening, limit yourself to a vegetable stew, a small ham sandwich.
4. Thursday. Morning - cottage cheese casserole, coffee. Day - lean borscht, buckwheat with chicken ball. Evening - stewed fish, vegetable salad.
5. Friday. Have breakfast with rice porridge in low-fat milk, dried fruits, coffee. Lunch - vegetable soup, a portion of beef goulash and mashed potatoes, vegetables. In the evening, bake low-fat fish, prepare a vegetable salad.
6. Saturday. Three protein omelet, toast, cocoa in the morning. Dine on vegetable soup with chicken broth, turkey fillet, vinaigrette. Baked chicken breast, vegetable salad for dinner.
7. Sunday. Breakfast - oatmeal with milk, any fruit, tea. Lunch - buckwheat soup with beef broth, baked fish with vegetables. Dinner - boiled chicken breast and a little brown rice, vegetable salad.

What dishes to cook for every day

If you want to surprise everyone you know with a wasp waist, you need to eat right. This is useful even for a child. Recipes of dietary dishes for weight loss will help you with this. Remember: fried, fatty, flour, salty must be discarded. Steamed diet meals in the oven from healthy foods will be no less satisfying.

Low-calorie baked meals are ideal for a light dinner. They look very appetizing in the photo. Try making a diet zucchini lasagna. Serving 4:

• zucchini - 0.35 kg;
• low-fat cottage cheese - 0.2 kg;
• egg - 1 pc.;
• basil - 40 g;
• tomato sauce - 4 tbsp. l .;
• mozzarella - 0.1 kg;
• parmesan - 40 g.

Stages of cooking a dish:

1. Cut the zucchini into thin longitudinal strips (about 3 mm each), fold in a colander. Rinse with salted water and dry.
2. Stir in cottage cheese, egg and finely chopped basil.
3. Place the layers of lasagna on a greased baking sheet with olive oil. Spread the zucchini, on top of a third of the curd mass, sauce, mozzarella. Repeat this two more times.
4. Sprinkle the lasagna with Parmesan and bake at 180 degrees for half an hour in the oven.
5. In 100 grams of dishes, 53 kcal.

Diet red fish will also delight. Here is a recipe for char baked in foil. Components:

• char - 1 small carcass;
• lemon - 1 pc.;
• dill, parsley - 50 g;
• olive oil - 1 tbsp l .;
• salt, pepper - to your taste;
• green onions - a bunch.

1. Peel the fish, rub with spices inside and out.
2. Cut the lemon into 9 rings.
3. Place a large piece of foil on the table. Spread half of the greens over it, three slices of lemon. Lay the char on top.
4. Stuff the fish with the remaining herbs, onions, and three lemon wedges. Lay the rest on top.
5. Drizzle olive oil over the carcass. Cover the top with the free edge of the foil, pinch the edges. Bake at 200 degrees for 40 minutes.
6. Cut open the foil and bake briefly, then serve.
7. In 100 g of a dish, 135 kcal.

In a double boiler

Prepare dietary carrots. Ingredients:

1. Finely grate the carrots, mix with grated cottage cheese.
2. Add eggs, honey, flour and mix thoroughly.
3. Sculpt pancakes, bread with semolina.
4. Steam for 20 minutes.
5. Caloric content - 85 kcal.

Diet stuffed steamed zucchini is good and nutritious. Components of a vegetable dish:

• zucchini - 2 pcs.;
• minced lean beef - 250 g;
• tomato paste - 1.5 tbsp. l .;
• egg - 1 small;
• olive oil - 1 tbsp. l .;
• salt, spices.

1. Cut the courgettes lengthwise. Remove seeds.
2. Mix minced meat with egg, tomato paste, salt, seasonings.
3. Place the minced meat in the courgettes. Connect the halves.
4. Place in a double boiler, drizzle with oil and cook for a quarter of an hour.
5. 100 g of a dish - 93 kcal.

In a multicooker

If you have a Polaris or Panasonic device at your home, then it will be very easy to prepare meals for diet and weight loss. Cook diet squids in sour cream sauce (100 g - 87 kcal). Components:

• squid carcasses - 5 medium pieces;
• onion - 2 small heads;
• dill - 50 g;
• lean oil - 1 tbsp. l .;
• low-fat sour cream - 75 g;
• spices, salt.

1. Chop the onion and dill.
2. Cut the peeled squid into strips or rings.
3. In the "Fry" mode, cook the onions in vegetable oil until golden brown.
4. Place the squids with the vegetables, stirring vigorously, and fry for 2 minutes.
5. Enter sour cream, after a few seconds turn off the multicooker.
6. Add dill, spices, cook on "Stew" for 10 minutes.

• cabbage - 300 g;
• onion - half a head;
• carrots - 1 small;
• rice - 50 g;
• sour cream - 1 tbsp. l .;
• minced chicken - 100 g;
• salt, oil, pepper.

1. Chop the onion, grate the carrots. Chop the cabbage.
2. Put the minced meat with onions, carrots in a multicooker container. Place the "Pastry" on for a quarter of an hour.
3. Add cabbage, rice, spices, sour cream. Stir, cover with water to cover the food.
4. Cook on the "Braising" mode for 40 minutes.

The best recipes for delicious dietary meals

It is very important to develop the right diet for yourself for each meal. There are many fast weight loss diet recipes. They can be eaten in the morning, afternoon, evening, without fear of gaining extra pounds. Always try to consume the rate of carbohydrates before dinner. Check out some interesting low-calorie weight loss recipes below.

How to make a healthy breakfast

Freshness will delight the dietary spring omelet (100 g - 118 kcal). Composition:

• cherry tomatoes - 6 pcs.;
• egg white - 2 pcs.;
• asparagus - 100 g;
• bow - small head;
• garlic - 2 cloves;
• basil, olive oil, spices.

Stages of cooking a dish:

1. Chop the onion, garlic. Cut the cherry into halves and the asparagus into large sticks.
2. In a skillet in oil, fry the onion and garlic, add the asparagus and wait 30 seconds.
3. Whisk in the salted egg whites. Add tomatoes, fried vegetables to the container.
4. Transfer the workpiece to a baking dish, garnish with basil, cook at 170 degrees for a quarter of an hour in the oven.

Prepare dietary cottage cheese semolina pancakes (100 g - 145 kcal). Components:

1. Pour the semolina with water for an hour.
2. Mash the curd. Add the swollen semolina, egg, sugar, salt and stir.
3. Heat oil in a skillet. Spread the mass with a spoon, fry over low heat.

First meal

Diet soup with a egg is very good (100 g - 96 kcal). Ingredients:

• chicken wings - 3 small;
• onion - 1 pc.;
• carrots - 1 pc.;
• potatoes - 5 small pieces;
• barley groats - 2 tbsp. l.

1. Fill the wings with 2 liters of water, cook for half an hour from boiling, regularly skim off the foam.
2. Rinse the groats, add to the broth. Cook for another half hour. Season with salt, add diced potatoes.
3. Chop the onion and carrots, simmer in butter, throw in the soup. Remove from the stove after a couple of minutes.

"Heavy" soups will replace dietary summer cabbage soup with chicken (100 g - 58 kcal). Composition:

• chicken fillet - 1 medium;
• onion - 1 small;
• carrots - 1 small;
• cabbage - 350 g;
• tomatoes - 2 pcs.;
• salt, spices, vegetable oil, bay leaf.

Step by step cooking:

1. Cook meat without skin in 1.5 liters of water for 1/4 hour. Season with salt and simmer for 40 minutes over low heat.
2. Fry the grated carrots, add finely chopped onions. Cook until transparent.
3. Remove the skin from the tomatoes, chop them coarsely, place with the rest of the vegetables. Simmer for 10 minutes.
4. Cut the potatoes into cubes, toss in the broth. When cooked, add the chopped cabbage, season.
5. Throw the vegetables out of the pan, simmer for a couple more minutes. Leave covered for two hours.

Second courses

Recipes are the hardest part for a hearty lunch and dinner. Diet main meals for weight loss should be satisfying, nutritious, tasty. Take lean meat, fish. You need vegetables for a side dish for weight loss. The inclusion of croup is allowed. These dietary recipes will help you navigate weight loss products, apply the most correct ones.

Diet steamed chicken meatballs (100 g - 115 kcal) are satisfying and tasty. Components:

• fillet - 600 g;
• oat flakes - a glass;
• water - 375 ml;
• large egg;
• onion - 1 small;
• vegetable oil - 45 ml;
• salt is a small pinch.

Cooking process:

1. Twist the skinless fillets into minced meat with a meat grinder.
2. Pour boiling water over the flakes for a couple of minutes.
3. Add the egg, chopped onion and salt to the minced meat. Stir the mixture by placing the flakes in it.
4. Form the meatballs, cook them in a double boiler for half an hour.

"Wine" recipe - dietary meat from the settlement (180 kcal per 100 g). Components:

• lean beef - 200 g;
• onion - 1 pc.;
• egg - 1 pc.;
• sour cream - 1 tsp;
• hard cheese - 20 g;
• dry wine - 25 ml;
• spices, olive oil.

1. Chop the meat finely, salt and pepper. Marinate in wine for a couple of hours.
2. Boil eggs, chop. Chop the onion, sauté.
3. Pour a little oil, half of the beef, onion, and an egg into the pot. Place the rest of the meat on top.
4. Put in the oven for 5 minutes, add sour cream with cheese, bake for a quarter of an hour.

Diet flounder with vegetables (127 kcal per 100 g) is delicious with herbs and spices. Components:

• flounder - 700 g;
• tomatoes - 250 g;
• onion - a quarter of the head;
• olives - 30 g;
• garlic - 1 clove;
• parsley - a couple of branches;
• flour - 15 g;
• seasonings, salt, oil.

1. Chop the garlic, onion, fry in a pan in olive oil. Add chopped peeled tomatoes, simmer for a quarter of an hour.
2. Grind olives, place with vegetables.
3. Dip the flounder in flour, fry in vegetable oil for 5 minutes on each side.
4. Serve the fish covered with tomatoes.

Fish rolls (100 g - 91 kcal) will pamper you with an unusual aroma. Composition:

• cod - 400 g;
• pumpkin - 200 g;
• thyme;
• green onions - 20 g;
• potatoes - 350 g;
• provencal herbs, pepper, olive oil, salt.

1. Finely chop the pumpkin and potatoes, season, bake in the oven for 10 minutes at 200 degrees.
2. Sprinkle cod fillet with Provencal herbs, spices, roll into rolls, tie with green onions.
3. Add fish to vegetables and bake for another 20 minutes.

How to cook diet porridge

Porridge is prepared from pumpkin with rice (87 kcal per 100 g). Composition:

• pumpkin pulp - 250 g;
• low-fat milk - 0.25 l;
• rice - a glass;
• butter - 10 g.

1. Grate the pumpkin.
2. Boil the rice until half cooked, then add the pulp and cook under the lid.
3. Add milk, butter.
4. Leave covered for 20 minutes.

Diet millet porridge with prunes for weight loss (100 g - 68 kcal) will help organize the digestive tract. Composition:

Stages of cooking a dish:

1. Boil prunes in boiling water, drain into a saucepan.
2. Pour cereals into the resulting broth, salt.
3. Cook until the porridge is viscous, add prunes.

Vegetable salad recipes

A brush (100 g - 32 kcal) is an assistant to the body. Composition:

• cabbage - 0.25 kg;
• beets - 0.2 kg;
• carrots - 0.15 kg;
• lemon juice - 2 tsp;
• salt, olive oil, herbs.

1. Chop the cabbage. Beets, grate carrots, add herbs.
2. Season with oil, salt and stir.

Light dietary salad for weight loss saturates well (27 kcal per 100 g). Composition:

• pickled cucumbers - 2 pcs.;
• canned beans - can;
• onion - half a head;
• oil, pepper mixture, salt.

1. Cut the cucumbers into slices, the onion into thin half rings.
2. In a bowl, combine vegetables with beans.
3. Season with oil, spices.

How to make a low-calorie dessert

Diet Crumble for weight loss (56 kcal per 100 g) is an excellent dessert. Composition:

1. Grate apples without peel, sprinkle with lemon juice.
2. Put on a baking sheet, add raisins, crushed flakes, nuts, honey.
3. Bake until golden brown at 180 degrees.

Prepare the Zero Gravity dessert (100 g - 120 kcal). Components:

• low-fat cottage cheese - 100 g;
• banana - 1 pc.;
• vanilla sugar - 15 g;
• almonds - 25 g;
• lemon - half;
• egg - 1 small;
• corn starch - 1 tsp

1. Mash bananas in mashed potatoes, add cottage cheese, sugar, lemon zest.
2. Fry the almonds, crush them into crumbs. Add to the mixture with the egg, mix.
3. Spread the mixture into silicone molds, put in the microwave on high power for 5 minutes.
4. Sprinkle with almond petals, garnish with mint leaves.

Video recipes for cooking diet meals at home

Thinking about how to make your figure slim, or just lose weight, it is not enough to increase physical activity, as in normal sports. It is necessary to adjust the diet, reduce the amount of high-calorie food. This is not about fasting.

Using simple products, you can competently build your diet, prepare a lot of dishes that are not loaded with calories, but at the same time tasty, varied, nutritious.

Well-designed, low-calorie weight loss meals made from simple foods will help you achieve your goal.

Competently composed low-calorie weight loss meals from simple foods will affect the achievement of the goal, while not harming your health.

It must be remembered that the use of alcoholic beverages is not encouraged, because fluid retention in the body occurs and appetite increases.

Lowest Calorie Simple Foods

Calories are the quantitative energy that is delivered to the body through food. Fat contains the most calories, while carbohydrates and proteins are lower.

You cannot give up fat altogether, as this can adversely affect a person's health, his appearance. The quality of the skin will deteriorate, hair, nails, and organs of the digestive system will suffer.

Low fat foods are not necessarily low in calories. Slimming meals made from simple products that are prepared, for example, based on milk containing a low percentage of fat, will be inferior to food made from regular milk by a negligible rate.

The lowest calorie foods are vegetables and fruits.... The latter should not include those that contain a lot of sugar, for example, bananas or various grape varieties.

Plant food retains nutrients as much as possible if it is not processed. In addition to various vitamins, plant foods contain fiber. She, in turn, helps the body to remove all toxins.

The exclusive use of plant foods can also harm the body, because other foods, more high in calories, contain useful substances that vegetables and fruits cannot provide.

Cereals, in themselves very high in calories, lose some of their calories after cooking. Legumes contain a lot of protein, so nutritionists forbid them to completely exclude them, although they often cannot be consumed either, because the level of calories in them is quite high.

Let's voice several types of simple low-calorie foods that can help in achieving the fastest weight loss effect:

1. Seaweed, used in various dishes, with a large amount of iodine, magnesium, potassium, iron, zinc, a complex of vitamins, folic acid and other useful elements.
2. Fresh cucumbers are rich in carotene, chlorophyll, among others. They contain a lot of water.
3. All kinds of greens: varieties of onions, celery, lettuce, parsley.
4. Radish, it contains, among other things, vitamins PP, B, C.
5. Asparagus contains carotene, alkaloids, chlorophyll and other trace elements.

Lowest calorie drinks

It is known that weight loss is achieved not only by the choice of food. The more liquid is included in any diet, the faster the result will be - long-awaited weight loss.

Scientists have found that the correct calculation of the optimal amount of water should be done as follows: how many calories are taken, so much water you need to drink with the addition of another 0.5 liters to the resulting figure... For example, if you have eaten food for 1200 kcal, then you need to drink a little less than two liters.

Water breaks down fat, promotes the elimination of processed foods from the body, and accelerates metabolism. Undoubtedly, water is the simplest low-calorie drink.

Taking water during the day, you need to remember some rules. 1 rule - you can not drink a lot of water before bedtime, because you can get puffiness.

Secondly, you should not drink with meals, because the eaten food is more likely to be deposited in adipose tissue.

Thirdly, do not drink before meals. Water dilutes the stomach acid, which can lead to indigestion.

In addition to water, there are a number of drinks that will not harm your figure, and in some way even help you lose weight faster.

Low-calorie drinks include coffee. A prerequisite is its use in its pure form, then it will help remove excess fluid from the body.

Green tea has antioxidants with anti-inflammatory properties.

Natural juices also carry few calories. The benefit is in freshly squeezed juices, without added sugar, and not in purchased packaged ones. The latter are more harmful than helpful.

The following of the listed drinks are also low in calories, but still to a greater extent than those listed above:

1. Sugar-free lemonade. This refers to homemade homemade lemonade. It contains water, citric acid and lemon itself, sugar cannot be added.
2. Fruit drinks without sugar. Various berries and water are used in their manufacture.
3. Low fat kefir. But this drink is not just possible to drink, but even desirable when losing weight, because it affects the cleansing of the body and improving digestion.

Recommended daily calories for weight loss

Each person differs in standard parameters, so it is impossible to name a universal number that would suit everyone. For a woman, the limit is set at 1200 kcal, but this is the minimum value. Eating fewer calories will definitely harm your body.

But, to get the result, you need to calculate the number of calories for each person separately taking into account the basic parameters.

Stage 1 - calculating the basal metabolic rate.

The following units of measurement are used for the calculation: cm for height, kg for weight.
10 * weight + 6.25 * height-5 * age-161

Using this formula, we get a certain figure that shows the number of calories that a certain body needs to maintain life.

Stage 2 - calculating the total value of calorie consumption per day.

This value is calculated by multiplying by a coefficient that reflects a person's lifestyle.

For inactivity, it equals 1.2; for small activities - 1.375; for the middle one - 1.55; for high - 1.725; for a very active lifestyle - 1.9.

The resulting value gives us an idea of ​​how many calories should be consumed so that the original weight does not change, but remains in the same value.

If you want to lose weight, then you just need to reduce the number of calories in foods, and, conversely, add calories to the dish to gain mass.

In addition to this formula, there are a huge number of automated calculators on the Internet, where the calculation will take place online, as soon as you enter your data in the required fields.

Nutritionists do not recommend drastically reducing the number of calories from the usual value., because the body will begin, for protective purposes, on the contrary, to put all food into fat. The calorie reduction should not be carried out abruptly, and it is better to start with a reduction of 20%.

Low Calorie Breakfast Recipes

It is known that breakfast should fill with energy as much as possible so that you have enough strength during the day. To become a slim figure, you need to eat low-calorie slimming dishes.

When composing a diet for breakfast from simple foods, you also need to carefully calculate so that a small amount of calories does not affect nutritional value.

Below are simple, calorie-based breakfast recipes that will help you lose weight.

Millet porridge on milk with pumpkin

For 100 grams, 94 kcal.

Products:

• Milk - 750 ml;
• Pumpkin - ½ kg;
• Millet - 1 glass;
• Sugar and salt to taste (recommended 1 and ½ teaspoon, respectively).

The milk is heated to a hot state, but not to a boil. Put pumpkin cut into pieces in it and cook for 13 minutes.

Millet is thoroughly washed and placed in a saucepan, seasoned with salt and sugar. Cook for 20 minutes. The thickened porridge "reaches" in the oven for 20 minutes.

Pepper omelet

For 100 grams 79 kcal.

Ingredients:

• Pepper (not bitter) - 2 pcs.;
• 4 eggs;
• Milk - half a glass;
• Salt, pepper, herbs - to taste.

Pepper is peeled, washed and cut into rings, the thickness should be about 1.5 cm. Eggs and milk should be beaten, with the addition of herbs and salt. The pepper is placed in a preheated pan, the whipped mixture is poured into the rings. Fried until tender.

Herculean porridge with banana

For 100 grams, 92 kcal.

Ingredients:

• Hercules flakes - 50 gr.;
• Milk - half a liter;
• Cinnamon - 1 tsp;
• Salt to taste;
• Lemon - half a piece;
• Bananas - 2 pcs;
• Homemade yogurt (natural) - 2/3 cup;
• Sugar to taste.

In a saucepan, pour the flakes with milk, add salt, cinnamon and sugar. Bring to a boil, reduce heat and cook for about a minute. Cut the bananas into slices, lightly sprinkle them with lemon juice so as not to turn black. Put in a plate in layers: 1 layer - porridge, 2 layer - bananas, 3 layer - yogurt.

Low Calorie Dinner Recipes

To prepare a healthy, light, low-calorie lunch, you should only use fresh, natural ingredients and avoid preservatives and flavor enhancers. Low-calorie weight loss meals made from simple foods contain little or no salt.

To keep foods healthy do not use long-term cooking. In terms of quantity, low-calorie meals are prepared in portions, so they should not be left "for later"
.
Foods that are cooked for a long time or with a large amount of fat are not cooked. To lose weight, we try to give preference to simple recipes related to separate nutrition.

Vegetable puree soup

In 100 grams, 24 kcal.

For cooking you will need:

• Water - 1 l.;
• Cauliflower - about 700 gr.;
• Green onions - a little, for decoration;
• Onion - 1 pc.;
• Chili pepper - 1 pc.;
• Salt and pepper to taste.

The cabbage is divided into small components, which must be placed in a saucepan and filled with water. Next, you need to add pre-chopped onions, chili peppers, having previously cleaned it of seeds, and start cooking.

After the water boils, remove the pepper and continue cooking until the cabbage is fully cooked. After that, using a blender, add a puree state, salt and pepper. We decorate each portion with herbs.

Chicken soup

For 100 grams 79 kcal.

Ingredients:

• Water - 2 l.;
• A piece of chicken (you can use a leg, a thigh, but breast is better, since it is less high in calories) - 1 pc.;
• Onion - 1 pc.;
• Garlic - 3 wedges;
• Cabbage - 300 gr.;
• Canned beans - 1 can;
• Small zucchini - 1 pc.;
• Carrots - 1 pc.;
• Celery - optional;
• Salt and pepper to taste.

Pour the chicken with chopped onions and garlic with water and cook for 20 minutes. Next, strain the broth and put it on the fire again, meanwhile, cut the chicken into small pieces and put it back in the pan. Add the rest of the ingredients and cook for about 25 minutes. The soup is ready.

Pollock with vegetables in white sauce

In 100 grams, 72 kcal.

Ingredients:

• Pollock fillet - 1 kg;
• Half a glass of soy sauce;
• Flour - 2 tsp;
• Water - half a glass;
• Low fat sour cream - 350 gr.;
• Creamy (or curd) cheese - 150 gr.;
• 2 onion and carrot everyone.

The fish is soaked in soy sauce for 10-15 minutes. In a frying pan, lightly fry the flour, to which we add water, sour cream and cheese. As soon as everything boils, we remove from the heat.

Chop onions and carrots, fry using vegetable oil, with any spices that you like. Put in a heat-resistant dish in layers: vegetables, fish on top, fill with sauce. We cook the dish in the oven, setting the temperature to 180 degrees, 50 minutes.

Low Calorie Dinner Recipes

To lose weight, it is recommended to eat foods for dinner that are low in calories, light, but nutritious enough. For dinner, such simple products as: mushrooms, vegetables and fruits, dairy products, fish, eggs, meat are suitable.

Cheese meatballs

For 100 grams, 188 kcal.

To prepare this dish, take:

• Minced beef - 400 gr.;
• Large pepper pod - 1 pc.;
• 1 onion;
• 100 g Hard cheese;
• Egg - 1 pc.;
• Salt to taste.

Cut the cheese into small cubes. Chop the pepper and onion, add all the ingredients listed above to them, mix thoroughly.

When forming the meatballs, put a piece of cheese inside each ball. Either fry the meatballs or bake them in the oven, which will further enhance the beneficial properties.

Cottage cheese salad

For 100 grams, 56 kcal.

Grocery list:

• Cottage cheese with a minimum fat content - 80 gr.;
• Medium-sized tomato - 1 pc .;
• 1 short-fruited cucumber;
• Sour cream with a fat content of 10% - 30 gr.;
• Any greens, including lettuce leaves - a bunch of approximately 30 grams;
• Salt to taste.

Cut vegetables into any size and any shape, mix all the ingredients together, season with sour cream and salt.

Red fish baked with vegetables

For 100 grams, 105 kcal.

Products that will be required for cooking:

• Red fish - 600 gr.;
• Hard cheese - 80 gr.;
• 1 carrot and onion;
• Unsweetened yogurt - 200 gr.
• Salt to taste.

Cut the fish into portioned steaks, rub with salt. Put the fish on a baking sheet, which was previously greased with vegetable oil. Fry vegetables in a frying pan, pour yogurt over them. Cover the fish with vegetable sauce and grated cheese. Cooking in the oven for 25 minutes. Temperature range 220 degrees.

How to make a delicious breakfast for weight loss? See the recipes here:

Delicious low-calorie dish: chicken and cabbage casserole. The recipe and preparation is here:

Could a low-calorie sandwich be? It turns out - yes. Recipe options in this video:

You can create a low-calorie menu in a variety of ways. Oven-baked dishes, stewed in a slow cooker, steamed, fried in a dry frying pan without oil are perfect for a diet. The main secret of preparing dietary meals for weight loss is not only in controlling the fat content of foods, but also in a competent balance of fats, proteins and carbohydrates.

Diet meals for weight loss for every day with calories

When composing a daily menu, for those who are on a diet it is best to pay attention to dishes baked in the oven or steamed. Both the one and the other method of heat treatment allow you to preserve the maximum amount of nutrients in the products used and only insignificantly increase their calorie content.

Oven recipes

Oven baking is an ideal way to cook meat or vegetables so they are tasty, flavorful, but not greasy. Cook in the oven using foil or a baking bag to keep all the juices in the dish.

Stuffed zucchini - 70 Kcal

In a full-fledged dietary diet, meat must be present as a source of animal protein, iron, potassium.

When choosing meat, give preference to one that has more protein, but less fat. The ideal option is turkey, it has 22% protein.

You can also use lean beef, veal, rabbit, or chicken breast. Cook meat with a variety of vegetables. For example, with zucchini.

For zucchini stuffed with meat, prepare in advance:

• 500 grams of young zucchini;
• 250 grams of lean beef;
• 200 grams of tomatoes;
• 100 grams of lettuce;
• 75 grams of onions;
• 75 grams of carrots;
• Dill;
• clove of garlic.

First, prepare the minced meat. Scroll the meat, carrots, onions, tomatoes and garlic in a meat grinder. Season with salt, pepper and stir. Wash the zucchini and cut lengthwise, take out the seeds with a spoon. Put the minced meat in the resulting "boats" and send the zucchini to the oven for 20 minutes at 200 degrees.

Lasagne with zucchini - 53 Kcal

Another secret that will help you prepare delicious dietary meals for weight loss is the usual, everyone's favorite recipes, in which high-calorie ingredients can be replaced with more dietary counterparts. For example, make lasagna with zucchini as pasta sheets.

For this lasagna, take:

• a couple of zucchini;
• 200 grams of low fat cottage cheese;
• 1 egg;
• 4 tablespoons tomato sauce
• 100 grams of Mozzarella;
• 40 grams of Parmesan;
• a few basil leaves.

Prepare lasagna light like this:

1. Cut the zucchini into thin long strips with a peeling knife. Rinse them in salted water and pat dry on a paper towel.
2. Finely chop the basil, mix with cottage cheese and a raw egg.
3. Brush a small baking dish with olive oil and add the first layer of zucchini leaves. Spread a little curd filling on top of them, pour a little sauce over it and lay the Mozzarella pieces.
4. Make 3 or 4 more of these layers (as long as there is enough food). At the end, sprinkle the lasagne with a finely grated Parmesan and bake the dish for half an hour at 180 degrees.

Diet dishes in a slow cooker

A faithful assistant to modern busy housewives is a multicooker. You can cook a wide variety of dishes in it, including dietary ones.

Squid in sour cream - 87 Kcal

Seafood is ideal for a dietary table, since they have practically no calories, but they are very tasty and healthy.

Squid are a great way to add protein to your diet.

Take:

• a pound of squid;
• onion;
• 50 grams of dill;
• a tablespoon of vegetable vegetable oil;
• 75 grams of low-fat sour cream;
• salt.

Cook like this:

1. Peel the squid, cut into strips. Chop the onion and dill.
2. Set the "Stew" mode in a multicooker and simmer the onions in vegetable oil until transparent.
3. Then put the squid to the onion and cook the food together for another 5 minutes. Do not simmer them for too long, otherwise the seafood will become "rubbery".
4. 2 minutes before the end of cooking, add sour cream to the bowl, season with salt and sprinkle with dill. Mix everything and hold it under a closed lid for a couple of minutes.

Serve the squid with stewed rice or couscous.

Lazy stuffed cabbage - 112 Kcal

You can cook regular cabbage rolls, but without adding sour cream and using lean meat. And it will be quite a dietary dish. However, we will cook quick stuffed cabbage rolls with chicken.