Recipes for dietary meals for weight loss that any housewife can prepare at home! Diet recipes for weight loss are simple and delicious!

Low-calorie food – The best way lose weight without harming your health. Unlike express methods aimed at fast weight loss, the weight is slowly but steadily going away. At the same time, the body does not suffer from a deficiency nutrients and the person feels good. Most recipes eliminate salt and sugar, but the seasoning compensates for the flavor. The recipes below allow you to make sure that you can get gastronomic pleasure from diet food.

The principles of a healthy diet force you to adhere to certain cooking techniques. Frying food is not permitted.

The priority is for dishes baked in the oven, cooked in a slow cooker, healthy smoothies, fresh salads, hot and cold soups without heat treatment.

First meal

Light soups burn fat well. Seasonings not only add flavor to them, but also boost metabolism.

Vegetarian Pumpkin Soup

Finely cut orange peeled cubes are thrown into boiling water. Cook for about 10 minutes, grind with a blender. Lovers spicy tastes add fine black pepper, half a glass of low-fat cream. Many people throw in cinnamon and a spoonful of cheese instead of pepper.

Broccoli soup

In a liter of cold water, put an unpeeled large onion, 200 g of broccoli, carrots, celery root, Bay leaf... From ready-made broth the head is removed, the mass is crushed to a homogeneous state, sprinkled with herbs. Garlic and a few peppercorns are added for flavor. For taste - a spoonful of vegetable oil.

Gazpacho

In hot weather, it is best to cook a cold Spanish soup. Ingredients:

• 4 tomatoes;
• 2 cucumbers;
• 1 bell pepper;
• sparkling water;
• a spoonful of lemon juice;

The pepper is placed in the oven or kept until blackened over an open fire, then the top film is removed. The fleshy part is cut, put in a blender bowl, where tomatoes and cucumbers are without skin. Pour 2 glasses of water, throw in the garlic and press the button of the apparatus. Greens, lemon juice, a spoonful of butter, pepper, oregano are placed in the whipped mass. Served with rye croutons.

Turkish okroshka - delicious soup in 3 minutes

2 cucumbers rubbed over coarse grater, combine with dill, a sprig of mint or fresh basil, garlic, mix with 2 cups of kefir or yogurt. The result is a mass similar in consistency to a smoothie.

Second courses

Veal, poultry breast, rabbit, lean beef are boiled with spices or baked with vegetables.

Chicken casserole

100 g of chicken breast has about 100 kcal. The dish requires 500 g. In the recipe:

• onions, carrots, peppers - 1 each;
• cheese - 50 g;
• a glass of yogurt;
• vegetable oil - 2 tablespoons;
• egg.

At the bottom of the multicooker bowl, lay out chopped vegetables, sprinkle with chicken spices. Sliced ​​fillet slices on top with a layer. Poured with a mixture of fermented milk product with beaten egg, scatter cheese evenly. Select the Baking program for 30 minutes. If the dish is cooked in the oven, bake at 180 ° C until a crust appears.

Braised fish

Calorie content depends on the type of fish. Energy value meals range from 110-150 kcal. The bottom of the pan is thickly covered with onion rings, a spoonful of oil is poured and the fire is turned on. A layer of tomato mugs are laid out on top, the dishes are covered with a lid, the contents are simmered for 5 minutes. Then spread the fish, which has stood in the marinade of oil, lemon juice, spices for 60-30 minutes. Stew for 10-15 minutes. Served with vegetable salad.

Mackerel in foil

V protein dish 130 kcal. Products: 1 fish, 2 liters. yogurt, orange, spices. So that the juicy fish does not turn into dry and tasteless, it is soaked in sauce and wrapped in double foil. First, the middle is cleaned, deep cuts are made on the sides every 5 cm.

Remove the zest from a small orange and squeeze out the juice. Prepare dressing: mix yogurt with squeezed garlic, citrus peel, pepper, juice. Then it is abundantly greased with sauce, hermetically packed in foil, sent to the oven for 20 minutes. Served with watercress, Chinese cabbage, spicy carrots.

Boiled beef

Caloric content - 350 kcal in 2 servings. 250 meat is placed in cold water, after boiling, remove the foam. Cook for 1 hour with parsley root, carrots. 10 minutes before readiness add lavrushka, garlic, seasonings. Eaten hot and cold with vegetables or celery placia.

Vegetable dishes

Placia recipe. Caloric content - 130 kcal / 100 g.

• 200 celery root;
• large onion;
• 2 liters each. vegetable oil, lemon juice.

Peeled roots and onions are cut and placed in layers in a bowl. Flavored with oil, pour boiling water with lemon so that the liquid covers the vegetables. Stew until the water evaporates.

Zucchini casserole

100 g - 115 kcal .

• flour - 50 g
• milk - 300 ml;
• cheese - 150 g;
• eggs - 2 pieces;
• white pepper and a pinch of nutmeg.

A spoonful of butter is melted in a frying pan, mixed with flour. After 2 minutes, pour in the milk. The mass is kept on fire until it thickens. While the sauce is cooling, cut the zucchini into strips.

Eggs, seasonings, half of the cheese are added to the cooled milk-flour mixture. 6 vegetable plates are laid on the bottom with an overlap, poured with a spoonful of sauce. The zucchini are stacked in layers until the slicing is complete. Sprinkle cheese on top, put in the oven for 40 minutes.

Ratatouille

To prepare a low-calorie meal (90 kcal) you will need:

• 1 each zucchini, pepper, eggplant;
• 4 medium tomatoes;
• onion and garlic;
• a couple of tablespoons of sunflower oil.

Cut vegetables into circles, alternately placing them in a frying pan. Onion and pepper are simmered in a skillet, at the end 1 chopped tomato is added. Vegetables are covered with a mass, half a glass of water is poured, put in the oven for an hour.

What to prepare for tea

Curd casserole perfectly satisfies hunger and speeds up metabolism. Caloric content - 95 kcal / 100g.

• cottage cheese 1% - 200 g;
• a spoonful of bran and yogurt;
• 1 egg and 1 apple;
• a pinch of vanilla or cinnamon.

Add the rest of the ingredients to the mashed mass, knead, fill the form, bake over an average heat for 45 minutes.

Chocolate cheesecake

Dessert contains only 95 kcal. Take:

• 15 g agar-agar or gelatin;
• 2 spoonfuls of cocoa and honey;
• 400 g of rustic curd;
• 100 ml of low-fat milk.

The gelling agent is poured over with water and left to swell. Then the container is moved to the fire, milk is poured in, heated until completely dissolved, cooled. Beat the cottage cheese with a mixer, pour gelatin in a thin stream in portions. In the process, put cocoa, honey, vanillin. Liquid mass poured into a detachable form, put into the refrigerator. After hardening, decorate fresh berries.

Fat Burning Cocktail Recipes

Choose any recipe from 6 recipes. Ingredients are taken per glass of liquid.

• Kefir + half a spoonful of cinnamon and ginger, a pinch of hot pepper.
• Kiwi + 2 slices of lemon, mint.
• Mint leaves + 7 parsley branches.
• Apple + ¼ lemon + zucchini 50 g + 2 cm of ginger root + cucumber + celery stalk.
• Yogurt + ½ grapefruit + 4 large pineapple slices + 30 g raw pumpkin seeds.
• Apple vinegar+ a spoonful of honey, a cinnamon stick.

Cooking technology: the ingredients are thrown into a blender glass, whipped. They spend on smoothies fasting days drink cocktails instead of snacks. Fiber and fluids fill the stomach and make you feel full.

Excess weight is a common and big problem of our modern society... Just to get rid of it excess weight you should not absolutely refuse to eat or eat not appetizing ones at all, healthy foods... After all, you can lose weight deliciously and with pleasure. To do this, you just need to look through simple recipes. dietary second dishes, recipes of dietary hot dishes, which are collected for you in this subcategory.

Diet cuisine is a friend of those who are losing weight

Diet meals for weight loss - this is the best option to lose extra pounds, while eating tasty and beneficial to the body. Such nutrition provides the body with the substances necessary for full functioning. The psyche will not be undermined, health will be preserved, and a decrease in body fat will please. Kilos will slowly but surely melt.

Wrong thoughts about diet

In the minds of many people diet food- this is absolutely tasteless food that has to be swallowed with great torment. This is a fundamentally misconception. Diet food involves a menu consisting of foods with limited calorie content. Such food is not only healthy and tasty, but also delivers true gastronomic pleasure.

Methods for preparing diet meals

Diet food somewhat limits the way food is prepared. Options involving frying, including deep-fried, are absolutely unacceptable. But modern kitchen appliances allow you to cook delicious meals in other ways.

It is very tasty and, moreover, with minimal cost, you can prepare diet meals in a multicooker. Products are mainly steamed and stewed. You can also diversify the menu with a variety of fresh fruit and vegetable salads. At the right approach delicious dietary meals will make your table festive!

Salad recipes

Freshness salad

Effective and tasty way get rid of extra pounds. A simple salad recipe for those who want to lose weight!

Ingredients:

• Beets - 200 Gr
• Carrots - 300 Gr
• Cabbage - 300 Gr
• Greens - - To taste
• Lemon Juice - - To taste
• Olive oil - - To taste

Cooking description:
1. Rub the carrots and beets on a medium grater, finely chop the cabbage and greens.
2. Mix vegetables, season with lemon juice and a little water.
3. Leave the salad in the refrigerator for 30 minutes, then season with olive oil and consume. Do not salt!
Slimming salad is ready. Bon Appetit!

Servings: 4

"Whisk" salad

Magic salad as if with a broom cleanses your intestines from toxins! Hence the name. Delicious and healthy. Replace dinner with "Broom" salad for 7-10 days, and you will noticeably lose weight.

Ingredients:

• Cabbage - 100 Grams
• Carrots - 1 Piece
• Apple - 1 Piece
• Beets - 100 Grams
• Seaweed - 100 Grams
• Prunes - 50 Gram
• Lemon Juice - To taste
• Vegetable oil - To taste

Cooking description:

Grind all ingredients as desired. Combine in a large salad bowl and season with lemon juice and vegetable oil.
Be sure to stir frequently when refueling. There are many ingredients, the salad will turn out to be voluminous, but it is necessary that each piece is soaked in lemon juice and vegetable oil... Since these two products help digestion and breakdown of the product into useful microelements. Bon Appetit.
Servings: 3-4

Ginger salad

This is an incredibly easy weight loss ginger salad recipe that takes just a few minutes to cook. The main highlight of the dish is the dressing. If you did not have any of the ingredients listed above, it doesn’t matter, you can always replace it with what is at hand.

Ingredients:

• Carrots - 2 Pieces
• Radish - 100 Grams
• Ginger Root - 1 Teaspoon
• Parsley - To taste
• Rice Vinegar - 1 Teaspoon
• Ground Garlic - 1 Pinch
• Olive oil - 2 Tbsp. spoons
• Maple Syrup - 1 Teaspoon (optional)

Cooking description:
1. First, wash and peel the carrots.
2. You need to grind all the ingredients of the salad in the same way, but how is up to you. You can grate, cut into cubes or slices, for example.
3. Then wash and chop the radishes.
4. Peel and chop the ginger root. It is he who contributes to intense weight loss.
5. Wash and dry some greens. In this case, this is parsley, but you can take another. Chop the herbs, add to the salad.
6. There is little left to do: ginger salad for weight loss at home needs to be seasoned. To do this, combine olive oil in a small container, rice vinegar, maple syrup... Add ground garlic, if desired - ground pepper and a pinch of salt (during diets it is better to limit its use). Stir the dressing well.
7. Pour into salad, stir. That's it, the dish is ready to eat.

Servings Per Container: 2-3.

Fast dietary salad

Today we have a quick dinner diet salad from the mix lettuce leaves and mozzarella cheese. Mozzarella has a lot of protein - 25 grams per 100 grams. Exactly what is needed. Unfortunately, like all cheeses, it is quite high in calories, usually 280-300 kcal per 100 g, depending on the fat content of the milk from which it was made. See the calorie content on the package, the less the better. We'll take a small bite to make your dinner really light.

Ingredients:

• Arugula and Radichio salad mix - 1 pack 100-125 gr.
• Mozzarella cheese - 50 gr.
• Sauce / salad dressing:
• 1 tbsp. spoons olive oil,
• half st. a spoonful of lemon juice
• 1 tsp French mustard with crushed grains (sold in stores)
• 1 teaspoon of balsamic vinegar.

Cooking description:

1. Rinse lettuce leaves cold water and dry paper towel... If the mix is ​​sealed, you can skip this step.
2. Tear the large leaves of the radichio into small pieces and put them together with the curly leaves of arugula on a serving plate.
3. Cut the Mozzarella cheese and scatter on top.

Prepare dressing:

1. Combine mustard, balsamic vinegar, lemon juice and olive oil.
2. Drizzle with dressing salad mix with tender cheese.

Serve immediately! The salad can be enjoyed at any time of the day. If you did everything correctly, such a dish will contain no more than 250 kcal.

Servings Per Container: 2-3.

Salad with beef and bell pepper

Ingredients:

• beef meat - 200 g,
• fresh tomato fruits - 1 - 2 pcs.,
• fresh fruits of salad green pepper - 1 pc.,
• head of purple lettuce onion 1 pc.,
• fresh favorite greens,
• sea ​​salt,
• ground pepper,
• olive oil - 3 tbsp l.,
• mustard - 0.5 tbsp. l.,
• lemon juice - 1 tbsp. l.

Cooking description:

1. Rinse the beef thoroughly, cook until tender in salted water.
2. Cool the meat and cut into thin strips.
3. Peel the onion and cut it into half rings with a knife.
4. Cut ripe tomatoes into slices.
5. We wash the bell pepper, cut it in half and take out the stem and seeds. Rinse the pepper again and cut it into thin strips.

Making a refueling:

1. To do this, mix olive oil, mustard and lemon juice in a bowl,
2. Add a pinch of salt and black pepper.
3. Mix all the ingredients and season.

We immediately serve the salad with beef and bell pepper. Bon Appetit!

Servings: 2-3

Red bean salad with olives

Juicy and bright salad will not leave indifferent adherents of a healthy diet!

Ingredients:

Cooking description:

1. Cut the tomatoes and cucumber into quarters.
2. Drain the liquid from the beans, cut the onion into half rings, add the olives.
3. Season with lemon juice, olive oil, pepper and salt.
4. Sprinkle with chopped parsley. Bon Appetit!

Servings Per Container: 2.

First course recipes

Lentil soup with spinach

Everyone knows about the benefits of lentils, but freshly cooked lentil soup with spinach will satisfy your appetite and fill your stomach, you won't have time to look back. The successful combination of lentils and spinach gives the soup a rich, characteristic flavor.
Ingredients:

• spinach-120 gr.;
• a bunch of dill;
• celery root-200 gr.;
• green lentils-8 tablespoons;
• onion -1 pc.;
• sour cream-170 gr.;
• hops-suneli-10 gr.;
• 1 carrot;
• milk serum - 180 ml;
• salt, sugar;
• sunflower oil;

Cooking description:

1. We wash the lentils. Putting a saucepan (2 l) on the fire and boiling water, add lentils, reduce the fire and boil until half cooked (no more than fifteen minutes).
2. Peel the carrots and cut them into small strips, or three on a grater.
3. Chop the celery root.
4. Chop the dill with parsley and spinach.
5. Cut the onion into half rings.
6. Preheat the frying pan thoroughly. Put carrots, onions and celery in a hot frying pan, add hops to them - suneli, and fry until light golden.
7. Throw the vegetables into the pan for the lentils.
8. Pouring in the whey and sour cream, reduce the heat to the maximum and cook for no more than ten minutes
9. Salt, also add a little sugar to remove the sourness of the whey, add chopped herbs and mix the soup.
10. Let it brew under a covered lid, and pour into plates, season with sour cream and crackers or garlic bread

Servings:

Chinese soup with broccoli and fish meatballs

Chinese cuisine famous for the fact that everything is prepared very quickly. This lightweight is no exception. chinese soup with fish meatballs (from mackerel) and with broccoli, which takes no more than half an hour to cook.

Ingredients:

• broccoli - 250 g;
• fresh frozen mackerel - 300 g;
• bouillon cubes - 2 pcs.;
• leeks - 30 g;
• chili pepper - 1 pc.;
• chicken egg - 1 pc .;
• sea ​​salt, spices to taste.

Cooking description:

1. So let's start with the meatballs. Separate the mackerel fillets from the bones, remove the skin, chop the fish very finely or grind the minced meat in a blender, season with finely chopped leeks and paprika, add a teaspoon of sea salt.
2. With wet hands, form small meatballs from minced fish. Chinese cuisine is famous for its beautiful slices and small but very beautiful culinary products... Meatballs need to be dazzled no more than a walnut, cook them for about 3 minutes.
3. We disassemble broccoli into inflorescences, cook for a couple of 5 minutes, make sure that the cabbage becomes soft, but retains its green color.
4. Pour a liter of boiling water into a saucepan, add two cubes of chicken broth (you can replace it with regular chicken broth if you have a stock), add broccoli to the broth.
5. We put ready-made into the soup fish meatballs and finely chopped green leek leaves. We put the saucepan on the stove, bring the soup to a boil, immediately remove it from the heat.
6. Serve hot broccoli and meatballs Chinese soup.

Servings: 4

With celery soup

Soup helps to normalize metabolism, and as a result, soup calories are quickly burned and the body is cleansed. Therefore, if you do not like diets, but want to lose weight, prepare a diet celery soup!

Ingredients:

• celery - 250 grams,
• carrots - 150 grams,
• tomatoes - 150 grams,
• onions - 1 pc.,
• cabbage - 250 grams,
• bay leaf - 2 pcs.,
• peppercorns - 4-6 pcs.,
• salt - to taste (if possible, it is better not to put it at all).

Cooking description:

1. Peel the celery and cut into small cubes.
2. Peel, wash and finely chop the onions.
3. Peel and chop the carrots.
4. Wash and chop the cabbage.
5. Wash the tomatoes and cut into cubes.
6. Place all vegetables in a saucepan.
7. Fill with water, put bay leaf, peppercorns, salt and boil for 20-30 minutes until tender

Servings: 6

Cream soup from baked pumpkin with garlic

The cream of baked pumpkin soup with garlic is so aromatic and tasty that it rarely takes one serving. The secret of this pumpkin cream soup is in the special preparation of ingredients and a successful combination of spices. The finished pumpkin soup will turn out to be very rich in taste, which will help to enhance the spices and grated ginger.

Ingredients:

• pumpkin - 400 gr;
• garlic - 3-5 cloves;
• carrots - 1 small;
• onions - 2 pcs;
• sweet paprika, ground black pepper - 0.5 teaspoon each;
• vegetable oil - 3 tbsp. l;
• sugar - 2 pinches;
• ginger (grated root) - 1-1.5 tsp;
• salt to taste;
• water or broth (chicken, vegetable) - 1 liter;
• cream or sour cream, herbs - for serving soup.

Cooking description:

1. We disassemble the head of garlic into cloves, do not peel it off. Free the pumpkin from the soft center with seeds, cut off the rind with a thin layer. Cut the pulp into small cubes or plates. Fold into a baking dish or place on a baking sheet (grease it with oil). We put in hot oven, where we bake the pumpkin and garlic for about 20 minutes (until the pumpkin is soft).
2. At the same time, we start preparing vegetables for the soup. Cut the bulbs into four parts, chop them into thin strips. Cut the carrots into small pieces.
3. Pour oil into a saucepan with a thick bottom, heat well. Throw in the onion, fry it a little until transparent, add two pinches of sugar so that the onion has a caramel flavor.
4. Add carrots, stirring occasionally, fry vegetables without discoloration until soft.
5. Leave the carrots and onions to simmer over low heat, return to the pumpkin. We take out the form from the oven, check the vegetables for readiness. We do not pour out the juice released from the pumpkin, it will also go into the soup. Let the garlic cool slightly.
6. Add spices to the carrots with onions, mix and heat until the aroma is enhanced.
7. We spread the baked pumpkin to the vegetables. We free the garlic from the husk, we also add it to the vegetables.
8. Pour in water or broth, covering the vegetables. Salt to taste. Leave the soup to warm up over low heat. As soon as it starts to boil, turn the fire down to the quietest. Cook the soup for 10 minutes until the vegetables are done.
9. At the very end of cooking, rub the peeled ginger root into the future cream soup. This is if no one objects to the presence of ginger in the soup. If someone doesn't like it, then it is better to grate the ginger and add it individually to the plates when serving the soup.
10. Strain the soup through a colander. Grind vegetables with a blender, if necessary (if the vegetable puree is very thick) dilute with broth. Pour the contents of the blender into a saucepan with vegetable broth, stir. We taste it for salt, adjust the taste, if necessary.
11. You can immediately add the cream to the soup and warm it up (do not boil!) Or put the cream or sour cream on the plates before serving. Sprinkle the pumpkin cream soup with herbs, a pinch of spices and serve with croutons or croutons. Bon Appetit!

Servings: 6

Hot meat recipes:

Delicious minced meat cutlets with buckwheat

If you don't know what to cook from yesterday's porridge, which obviously no one will eat, cook cutlets with buckwheat and minced meat. A very tasty, economical and nutritious dish.

Ingredients:

• boiled buckwheat - 1 tbsp.;
• minced chicken or meat (beef, pork or combined) - 400 g
• fresh or dried dill- 1 bundle
• selected chicken egg - 1 pc .;
• salt and pepper to taste
• crushed crackers - for breading
• some vegetable oil to grease the baking sheet.

Cooking description:

1. Buckwheat must be brought to readiness. If you have ready-made buckwheat, then automatically skip this step. Rinse the buckwheat thoroughly and sort. Put it in a saucepan, fill it with clean water. Bring to a boil and simmer until tender, about half an hour or less. You also need to cook minced meat if you have meat. Twist it in a meat grinder. It will be tasty and juicy if you take in equal parts pork and beef. But also from minced chicken it will turn out also appetizing and not dry. Then wash thoroughly and chop the herbs. I used dill and green onions... But other types of greens can also be used.
2. Combine all prepared ingredients. Beat in 1 large chicken egg or two small ones. Season with salt, pepper and garlic to taste. If there is no dried one, you can use fresh, finely chopping it with a knife or passing it through a special press.
3. Stir the minced meat for cutlets with buckwheat. It should be homogeneous. Stir until it is thicker and does not break apart when forming cutlets.
4. Form small balls and flatten them. But you can also make the traditional elongated cutlets. Dip them in bread crumbs. You can use wheat flour or crushed oatmeal instead.
5. Line a baking sheet or baking dish with parchment. Lubricate it with a little vegetable oil. Lay out the cutlets with buckwheat. Preheat the oven to 180 degrees. Cook the patties in the oven for about half an hour (maybe a little longer).
6. To avoid burning, you can cover with foil, and remove 7 minutes before the end of cooking. Then a ruddy crust will appear.

Servings: 2-3

Pork chops in the oven

I suggest you give up today fried meat and cook the pork chops in the oven. A recipe with a photo will help you avoid difficulties in preparing a dish. Although they are prepared very simply, and even a beginner can handle it.

Ingredients:

• pork loin or tenderloin - 500 g;
• wine, apple or balsamic vinegar - 5-6 tbsp. l .;
• ketchup or tomato sauce - 2 tbsp l .;
• vegetable oil - 3-4 tbsp. l .;
• granulated sugar - 1 tsp;
• chicken egg of the selected category - 1 pc .;
• milk - 100-150 ml salt - to taste;
• ground black pepper - a pinch
• dried garlic to taste
• crushed crackers (corn flour) - for breading.

Cooking description:

1. To prepare chops according to this recipe, you need meat from the ridge of the carcass, that is, a loin or tenderloin, with a little fat. The other side will make the chops harsh. Cut the pork into portions.
2. Gently beat each piece of pork with a hammer. In order not to tear the chops, you can do this through cling film.
3. Prepare the marinade. Combine vinegar, ketchup or aromatic tomato sauce, sugar, and vegetable oil. You don't need to add any other spices or salt yet.
4. Stir. I had dark balsamic vinegar, so the marinade came out quite dark. But on great taste chops were not affected.
5. Place the meat in a container or bowl. Pour the marinade over and spread evenly over the chops. Cover the container with a lid or tighten with plastic wrap. Leave to marinate at room temperature for 60 minutes. And then move it to the refrigerator for a few more hours, or immediately start breading and baking.
6. Beat the egg into slightly warmed milk. Add salt and seasoning.
7. Stir until smooth.
8. Breadcrumbs or corn meal pour onto a flat plate. Dip each chop in the milk and egg mixture and roll in breadcrumbs.
9. Baking tray or large form cover with baking parchment. Lubricate with a thin layer of vegetable oil. Arrange breaded chops in a single layer. Bake in a preheated oven until tender. First, bake at 220-200 degrees, after 10 minutes, reduce the heat to 180 and cook for about 10-15 minutes more.
10. Check the doneness on the thickest piece of meat. If clear juice is released when cutting, the pork chops are cooked in the oven. They can be served.

Servings: 6

Meatballs with tomato sauce in a slow cooker

The dish is absolutely unassuming, but it turns out delicious home-style. I have no doubt that your family will ask for supplements.

Ingredients:

For meatballs:

For gravy:

• onions - 1 large onion;
• carrots - 1 pc. medium size;
• tomato paste (concentrated) - 40 g;
• salt to taste;
• ground black pepper - to taste;
• ground coriander- a pinch;
• filtered water - 1 glass.

Cooking description:

1. First you need to boil the rice. Rinse it thoroughly under running cold water and cook until tender. Or almost ready. The main thing is that the rice does not turn into porridge. Since a multicooker will be involved in the preparation of the dish, you can boil the rice in it. Moreover, if you have a preinstalled program for cooking rice. Allow cooked rice to cool slightly before adding to other ingredients.
2. You will need a lot of onions to be enough for both the sauce and the meatballs themselves. Therefore, take either one large onion or a couple of small ones. Chop the onion finely and immediately divide it in half, so as not to forget.
3. Wash, dry and chop a small bunch of fresh dill. The greens will make the meatballs taste more original.
4. Peel and finely chop one or a couple (depending on how much you like this savory spice) cloves of garlic. Or you can pass it through a special crusher.
5. Mix the rice, chopped meat, chopped greens, garlic, ground black pepper, salt, eggs. Knead the minced meat well, beat off so that the meatballs do not fall apart during cooking in a multicooker.
6. Form meatballs from minced meat. I make them in the form of small balls.
7. Dip them in a little flour. Grease a bowl of multivaki with vegetable oil. Set the "Fry" mode for 5 minutes. Fry the meatballs on one side for 2.5 minutes and the same amount on the other.
8. In parallel with frying, you can start making sauce. Chop the carrots thin straw or grate on a coarse grater. There is not much difference.
9. Combine it with the onion, which was set aside earlier. Add tomato paste, salt, ground coriander and pepper. If the pasta is too sour, balance it with a dash of sugar.
10. Dilute the future sauce with water. Mix thoroughly.
11. Pour the sauce over the toasted meatballs. Close the instrument cover. Select the "Extinguishing" mode. Cook the meatballs in a slow cooker with gravy on this program for 20 minutes.
12. When the signal sounds and you open the lid, you will have tender, tasty and hearty meatballs with thick tomato sauce.

Servings: 6

Chicken zrazy with mushrooms in the oven

The easiest way to cook chicken zrazy with mushrooms is in the oven, so as not to use extra fats that are undesirable on the diet. Delicious meals can be supplemented with vegetable salad and not worry about extra calories.

Ingredients:

• 1 large chicken fillet;
• 2 eggs;
• 1 pinch of salt and a mixture of peppers;
• 200 g champignons;
• 1 tsp olive oil;
• 1 onion;
• 30 g hard cheese low-fat content.

Cooking description:

1. We wash the champignons and cut into slices.
2. Cut the onion peeled from the husk into large cubes.
3. For 0.5 tsp. olive oil fry the onion over high heat until golden brown, stirring constantly.
4. We send chopped mushrooms to the onion, salt and pepper - the mushrooms will immediately give a lot of juice, without reducing the heat, stir them constantly until the moisture has completely evaporated.
5. Add finely grated cheese to the mushrooms and mix.
6. Chicken fillet pass through a blender and salt.
7. Add a couple of eggs to the fillet and mix the finished minced meat.
8. Put a tablespoon of minced meat on a wet plate and put a little cheese and mushroom filling on top.
9. Cover the filling with another spoonful of minced meat, shape the cutlet with wet hands, and then put it on a baking sheet covered with foil (grease the foil with 0.5 tsp of olive oil).
10. We repeat the procedure, spreading the zrazy at some distance from each other.
11. We bake at a temperature of 200 degrees. After 25 minutes, the zrazy with mushrooms will be ready - they will turn pink on top, and a light crust from the bottom.
12. Serve hot zrazy, the dish goes well with fresh vegetable salad with celery.

Number of Servings: 4-6

Fish recipes

Grilled mackerel in the microwave

If you need to prepare a dish that is called “on hastily", Then grilled mackerel in the microwave, the recipe with a photo of which we offer, is just that. Grilling fish is quite easy and simple, and most importantly, very quickly. In addition, this is a fairly inexpensive dish, and not today it is important for many families.

Ingredients:

• mackerel (large) - 2 pieces;
• lemon - 1 piece;
• any spices for fish (in this master class, a mixture of salt, dried garlic, basil, white mustard, ginger, thyme, parsley and onion was used) - 1.5-2 teaspoons
• granulated sugar - ½ teaspoon
• salt - 1-2 pinches;
• ground black pepper - 1/3 teaspoon.

Cooking description:

1. Rinse the mackerel under running water, cut off the head, clean and wash the inside well. We mix all the spices in a bowl. Then we rub the fish abundantly both inside and outside, and also sprinkle it with freshly squeezed lemon juice.
2. We leave everything for half an hour so that the mackerel marinates well. Then place the fish on the wire rack.
3. Next, we send the prepared mackerel to the microwave. Cook on Super Grill (Double Grill) until full readiness.
4. After about 14 minutes, the grilled mackerel in the microwave will be ready, and will acquire a faint, wonderful crust.
5. Now the mackerel must be removed from the oven and, before being cut into portioned pieces, let it sit for literally a few minutes.
6. Grilled mackerel, cooked in microwave oven, ready!

The main and most important advantage of grilling fish is that excess fat is lost during cooking, which allows this dish to be included in the dietary category. At the same time, the fish is quite juicy and tender. As a result, you and your family get healthy, satisfying and low-fat dish with an unusual taste and delicate aroma of spices.

Servings: 4

Steamed fish cakes

This recipe can be safely attributed to the dietary one; it is also suitable for a children's table. Steamed fish cakes are a great way to "unload" after prolonged holidays. Their nutritional value is quite high, but their calorie content is low. The ingredients were chosen in this way for a reason. Since the hake fillet is quite dry, you have to look for ways to make it juicier.

Ingredients:

• 2 fish (hake),
• 200 g salmon belly;
• 1 chicken egg;
• 1 onion;
• 2 sweet peppers;
• 3 tbsp flour;
• 0.5 tsp salt;
• spices;
• lemon and herbs - for serving.

Cooking description:

1. Take two medium-sized hake and process them. Skin, divide along the ridge line, select bones.
2. Peel the skin of the salmon, check for pits, cut them into pieces.
3. Put the fillet pieces, salmon belly, peeled and cut onion into several parts into the bowl of the food processor. Can be done minced fish and using a meat grinder, electric or manual. Of course, the harvester will save you a lot of time and effort.
4. Add salt, spices and hammer in a chicken egg. In general, it is better to break the egg into a separate dish to make sure it is fresh. And then pour into the bowl of the food processor.
5. Add sifted wheat flour to the bowl.
6. We begin to grind all the ingredients until the state of a homogeneous minced meat. Due to the abdomen, it will acquire a delicate pink tint.
7. Peel and rinse sweet peppers, cut into small cubes. You can take a fresh vegetable or a frozen one.
8. Stir the pepper chunks into the minced fish.
9. Cover the bowl of the steamer with cling film or foil so that the juice does not flow out of the cutlets during the steaming process. Form patties with wet hands and place in a double boiler. Cover and set the timer to 40 minutes.
10. After the beep, gently open the lid and let the fish cakes cool slightly. Then put them on a dish, serve with any side dish: vegetables, tomato rice, herbs.

Servings: 4

Salmon baked in batter
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Ingredients:

• Salmon - 500 g
• Sour cream - 50
• Chicken egg - 2 pieces
• Dijon mustard - 1 tsp
• Ground paprika - to taste
• Salt to taste
• Ground black pepper - to taste

Cooking description:

1. Cut the salmon into portions.
2. Season, salt.
3. Prepare the batter. To do this, beat eggs, mustard, sour cream, spices with a whisk.
4. Dip the pieces of fish into the batter.
5. Place in a baking dish.
6. Bake at 190 degrees for 15-20 minutes.

The recipe "Salmon baked in batter" is ready, bon appetit!

Servings: 2

Pompano fish with vegetables

The Pompano fish is very similar to the flounder and is flat. This is where the similarities end. According to this recipe, fish on a vegetable pillow in the oven comes out juicy, soft, it does not have the smell of the sea, like mackerel.

Ingredients:

• zucchini 100 gr;
• 1 carrot;
• 1 fish pompanito;
• young potatoes 150 frames;
• vegetable oil - optional;
• black pepper;
• lemon;
• salt.

Cooking description:

1. We cut the young zucchini into rings without peeling.
2. We cut young carrots into wide strips, for this it is convenient to use a shredder.
   If the carrot is no longer young, grate it on a fine grater.
3. Pompano fish is similar in gloss to herring - but it has no smell. Defrost it (you can completely), wash and dry with a paper towel.
4. Cut off the head with gills, gut. To my surprise, the number of giblets is minimal.
5. Cut the fish into large portions.
6. Boil young potatoes until half cooked, and ordinary potatoes until cooked.
7. Stew the vegetable marrow and carrots in a little water, cool the vegetables.
8. Grease the form with vegetable oil or pour in a couple of tablespoons of water.
   Place potatoes on the bottom of a baking dish, sprinkle with salt and freshly ground pepper.
9. Lay out a layer of zucchini and a layer of carrots. For beauty stew carrots roll up into rings, the taste does not change, but the appearance of the dish will immediately change.
10. Lay out the fish pieces.
11. Sprinkle the fish with salt and pepper as desired.
12. Bake fish and vegetables for 25-30 minutes until tender. If the skin of the fish is easily pierced with a toothpick, and broth flows out of the hole, the fish is ready.
13. Cut the lemon into rings and cut each ring.
    Place the lemon between the fish slices or on the slices themselves.

Serve the fish exceptionally hot, with a vegetable salad, hearty homemade bread or homemade pickles. Bon Appetit!

Servings: 1

Say "No!" tasteless food, hungry diets and monotonous food! We present recipes for diet breakfasts, lunches and dinners, from which salivation flows and you want to cook them immediately!

Food is indispensable for any person on earth, because everything necessary to maintain the health and development of the body is "extracted" from it. 21st century trends have made food a cult following: great amount shops, cafes, restaurants, stalls with "snacks" attracts millions of people. However, almost all of these food outlets sell foods that are harmful to the body, the consumption of which leads to obesity, metabolic disorders and other health problems.

How to eat right, and also what to eat to lose weight? The answer is simple: you need to contact dietary kitchen... Hundreds of people will immediately say that such food is monotonous and has no taste, but this opinion is wrong. Chefs from all over the world have developed millions of delicious dietary weight loss recipes to suit the needs of women, men and children alike.

Many people take diet food as part of their treatment after an illness, but this is not the case. Eating a healthy diet is a great way to tidy up your body, shed extra pounds, and improve your health.

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

Animal proteins cannot be replaced with vegetable proteins. Substances found in meat and fish allow our body to produce the energy necessary for normal functioning. Animal proteins must be present in the diet of children and adolescents.

Traditionally, Russian cuisine contains a large number of meat, potatoes, bread, flour products, as well as sweets. Such nutrition is familiar to us, but it harms not only our body, but also the figure.

What to eat right

There are many theories about what to eat. All of them are based on judgments about the nutrition of our ancestors. The opinion of people divided them into those who believe that before people ate only vegetarian food, and adherents meat food- meat eaters. In any case, everyone believes that he is right and such discussions have been going on for decades.

Diet cuisine - a balanced and moderate complex of food products to maintain the health and beauty of the human body. Nutritionists make up a diet program based on the following factors:

• age;
• intensity of life;
• place of residence.

A diet formulated for children is not suitable for an adult.

Drawing up a diet for weight loss

The principles behind the weight loss diet are:

1. Calorie balance. An important factor when drawing up a program for weight loss, because in order to remove extra pounds, it is necessary to create a protein deficiency in the body. During assimilation, protein breaks down into amino acids, which the human body processes into energy, that is, the absence of this element will cause the body to break down adipose tissue, and take energy from them. Also, during the preparation of a dietary food, you need to adhere to the system: how many calories you consumed, so much you burned. Active image life allows you to control the constant "destruction" of fats, and dietary food contributes to more effective weight loss.
2. Diversity. You should always stick to balanced nutrition... Man is omnivorous, but for normal life he needs a complete and high-quality diet. Don't get hung up on vegetarianism, meat-eating, or frutorianism.
3. NO overeating! The first step to losing weight is to train your body to consume small portions of food. According to the rules of dietetics, one serving does not exceed 200-350 g for main meals, and for snacks - 50-150 g.

By adhering to the basic principles of building a diet, you can create a convenient meal schedule for yourself, which will subsequently allow you to gain a good figure and good health.

Calorie-counting meals

When developing a dietary regimen, you should remember about calories. Calories are essential for the human body. They help the functioning of respiration, pumping blood through the vessels, the work of organs, and so on.

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

• there are 4 calories in one gram of protein;
• one gram of fat contains 9 calories;
• in one gram of carbohydrates - 4 calories;
• one gram of alcohol has 7 calories.

Although alcoholic beverages contain calories, they are not nutrients.

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

Foods to forget about

In their desire to lose weight, some people starve themselves. This is absolutely impossible to do. Having developed a menu for a week with counted calories, you will eat right without harming your body and acquiring an ideal figure.

To achieve the desired weight indicators, you will have to forget about the existence of some "harmful to the figure" products:

• bakery products;
• sweet;
• pork, goose and duck meat, bacon, lamb;
• vegetable and butter, margarine;
• fatty dairy and fermented milk products;
• potato;
• purchased juices, soft drinks, cocktails, cocoa;
• alcoholic drinks;
• conservation;
• semi-finished products, smoked and boiled sausages;
• dried fruits;
• caviar;
• nuts.

Such products will not harm your body, but you will not be able to tidy up your body with them either.

Vegetarian recipes

Vegetarianism is a diet in which a person completely or partially refuses to consume animal products. The advocates and opponents of the plant-based diet are numerous, and they are unlikely to ever come to a general consensus. In any case, today there are more and more adherents of vegetarianism, as well as the number of delicious and interesting recipes that use only herbal ingredients. For example:

Sweet pumpkin puree... Caloric content 167 kcal per 100 g.

A dietary dessert for three servings will require: 250 g pumpkin, 50 g ground walnuts, 125 g plum jam, sugar and cinnamon to taste.

The dish is prepared very simply. The pumpkin is cut into cubes, baked in the oven at 180 degrees. After cooking, the pumpkin is crushed in mashed potatoes, cinnamon and sugar are added to it. Half the pumpkin mass is laid out in a deep dish, the next layer is added jam. Further, the remaining puree is evenly distributed over the surface. The dish is sent to the refrigerator for 10-12 hours. Sprinkle with nuts before serving.

Onion soup. Caloric content is 32 kcal per 100 g.

To prepare three servings of low-calorie soup, you need the following ingredients: three medium onions, half a head of white cabbage, one carrot, one and a half tomatoes, spices and herbs to taste.

Cooking the soup is that all the vegetables are finely chopped first. The ingredients are placed in water and put on fire. To make the broth more golden, you can fry the onions a little in olive oil. Onions are also sent to vegetables. The soup should boil for about ten minutes. As time passes, we reduce the heat, and cover the pan with a lid. Vegetables are simmering on low heat for another 30-40 minutes.

Avoiding animal products can lead to a lack of vitamins and minerals in the body. When composing your diet, you must definitely include foods high in iron, iodine, calcium and vitamins D and B12.

Diet recipes for losing weight at home

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

Nutritionists advise to exclude the use of salt and spices for dishes as much as possible, as they irritate the stomach, causing hunger.

When preparing and eating according to the dietary menu, the following recommendations should be taken into account:

1. You need to eat slowly and calmly. Thorough chewing of food ensures that all the necessary elements are completely absorbed.
2. The dish should look attractive and taste good.
3. Dilute the diet constantly various vegetables and fruits.
4. Dairy products are eaten separately from main meals.
5. Cook only one time.
6. You can't eat anything three hours before bedtime.
7. Fruits and vegetables are consumed separately.
8. From the table you need to get up with a slight feeling of hunger.

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

Essential foods for the diet

To prepare meals for weight loss, it is worth remembering a few foods that will help you fight extra pounds:

• Boiled eggs. The usual hard-boiled chicken egg and eaten for breakfast will saturate the body with the necessary amount of protein for a fruitful day.
• Sauerkraut. Familiar to many from childhood, cabbage normalizes the intestinal microflora, contributing to proper digestion.
• Low-calorie yogurt. A dairy product will not only help you satisfy your hunger during snacks at work, but also become excellent dressing for salads.
• Barley. These grains contain a large amount of fiber, which is so necessary for losing weight. It helps to improve metabolism and also creates a feeling of fullness.
• Legumes. The large amount of antioxidants contained in beans will energize the body for new achievements.
• Flax-seed. Ground flaxseed will help you quickly lose 2-3 kilograms in a week. The fiber-rich product is added in small portions to cereals or yoghurts.
• Celery. A wonderful vegetable that everyone who is losing weight has heard about. Celery rejuvenates the cells of the body, helps to normalize digestion, and contains many useful vitamins, minerals and a minimum of calories.
• Chicken fillet. The most popular lean protein is the best dietary food.
• Avocado. Healthy fruit, which will fill the body with fats, minerals and vitamins, but you should not abuse it. The norm of avocado per day is 1-2 slices.
• Spinach. One serving of this green plant contains 5 types of vitamins, fiber, magnesium and folic acid.

Adhering to the principles of dietary nutrition and counting calories, you will be able to remove those extra pounds in a month.

Homemade Calorie Counted Recipes

Of course, the dietary regimen can be followed by cooking only at home, but not every family member wants to go on a diet. In this case, various tricks are applied, because ordinary meals can be imperceptibly replaced with low-calorie ones. An example of recipes for homemade cutlets with counted calories:

Chicken cutlets in a double boiler. Caloric content 145 kcal per 100 g.

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

Finely grated onion, celery stalk, cheese are added to the minced chicken. All ingredients are mixed, eggs and spices are added there. From finished mass small patties are formed and laid out in a double boiler. The dish is ready in 25-30 minutes.

Pollock fish cakes. Caloric content 180 kcal per 100 g.

To make five servings of cutlets, you will need the following ingredients: 700 g of pollock fillet, 150 g of toast bread without a crust, one chicken egg, 5 tbsp. flour top grade, 70 g of vegetable oil, a pinch of potato starch, spices and herbs to taste.

Fillet is passed through a meat grinder along with onions and bread soaked in water. Then the egg and spices are added. Cutlets of a small shape are molded from the resulting minced meat and laid out in a hot pan. Cutlets are fried in oil for 5-8 minutes.

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

Homemade, low-calorie diet meals can help you control the nutrition of everyone in your household.

Recipes for every day

If you have made the decision to switch to a dietary diet, it is best to immediately develop a complete menu for the week. This approach will help save time searching the necessary recipes, as well as you can immediately purchase the products you need for cooking in the store.

Calorie menu for the week

A diet based on calories is difficult to follow, but it can effectively shed those extra pounds. An example of a diet for a week:

Monday 500 calories

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

800 calories on Tuesday

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

Wednesday 500 calories

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

Thursday 1000 calories

• Morning: 120 g of cottage cheese, tomato, tea without sugar
• Lunch: a glass of low-calorie fermented milk drink
• Day: 80 g buckwheat, 60 g boiled chicken fillet, 100 g fresh vegetables
• Evening: slice cereal bread, 50 g steamed chicken, tomato, half grapefruit, green tea

Friday 800 calories

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

Saturday 1200 calories

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

Sunday 1000 calories

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

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

Breakfast

Some examples of a diet breakfast:

1. Lovely breakfast will become oatmeal. This wonderful porridge contains complex carbohydrates that will help you feel full and get the right dose of energy.

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

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

Porridge is prepared in three ways:

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

3. Kefir cocktails or smoothies will become fashionable and healthy food for weight loss. It is easy to prepare them, all you need is a blender, low-fat kefir or drinking yoghurt and fruits. Mix and beat everything.

4. Low-fat cottage cheese with fruits or herbs will perfectly complement your diet.

5. Treat yourself in the morning and prepare a fruit salad. Any fruit is put in it, but do not forget that grapefruit burns calories, and banana, on the contrary, contains them in excess.

If you do not want to independently calculate the calorie content of each dish, you can use either recipes with ready-made calculations. For example:

Pumpkin pancakes. For two servings of pancakes you will need:

• pumpkin - 150 g;
• large pear - 1 pc .;
• rice flour - ¼ glass;
• semolina - ¼ glass;
• baking powder - 1.5 tsp;
• ground almonds - 15 g;
• egg - 1 pc.;
• cream 33% - 1 tablespoon;
• cane sugar - 100 g;
• honey - 2 tsp;
• cinnamon - 1.5 tablespoons;
• cardamom - 0.5 tsp;
• ground nutmeg - 0.5 tsp;
• salt, vanillin, mint - to taste.

This dish contains 198 calories per 100 g. product.

To make pancakes, you first need to peel and chop the pears and put them in a saucepan. Pour the pieces with 500 ml of water, add sugar, nutmeg, cardamom, cinnamon, vanilla. Bring to a boil and lower flame temperature. Leave pears on low heat for 40 minutes. Beat eggs with cream, add pumpkin, chopped on a grater, semolina, rice flour, almonds to them. Carefully displace everything and let the dough settle.

Fry in a skillet on both sides. Serve with hot pear pieces.

Dinner

The diet lunch can also be varied. You can experiment with cooking meat and fish, pamper yourself with baked potatoes and soups. For example:

Stew in a pot

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

Dietary analogue of creamy cream soup - cheese soup

Vegetables are stewed in olive oil. After stewing, add low-fat to the broth processed cheese in small pieces. After the cheese has melted, it is mixed with vegetables.

It is also worth noting that not everyone has the opportunity to dine at home. For many, this meal takes place at work, and since dietary nutrition must be adhered to constantly, it is better to take something ready-made with you.

Lunches for work

Casserole

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

Vegetable pancakes with beans

In this dish canned beans acts as an addition, and the pancakes themselves are prepared as follows: carrots or zucchini are chopped on a grater. An egg and semolina are also added. You can cook pancakes in a dry skillet or in the oven.

Recipes to work with calculated calories

Vegetable rolls

For cooking you will need:

• rice paper - 8 sheets;
• funchose noodles - 12 g;
• chicken fillet - 75 g;
• medium carrots - half;
• medium cucumber - half;
• salad - 4 leaves;
• greens;
• sesame or olive oil.

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

Rice paper is dampened and laid out on a towel to remove excess moisture. The noodles are poured over with boiling water and brewed for the time indicated on the package. Boiled breast, carrots and salad are cut into strips and placed in a bowl. Noodles and butter are also added there. All ingredients are mixed, laid out on rice paper... Rolls are bored. Lunch is ready to go.

Okroshka

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

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

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

Chicken fillet is boiled for 15-20 minutes, after cooking, the meat is cooled and chopped with a knife. All vegetables are also diced. The ingredients are put into a saucepan, poured with kefir. Spices and herbs are added. Diet soup can be served at the table.

Depending on the ingredients and your imagination, the calorie content of okroshka will vary, but 100 grams of soup usually contains no more than 200 kcal.

You can also cook even more low-calorie soup based on mineral water ... Ingredients for four servings:

• mineral water - 1.5 liters;
• potatoes in uniforms - 2 pcs.;
• fresh cucumber - 1 pc.;
• fresh radish - 4 pcs.;
• doctor's sausage - 150 g;
• boiled chicken egg - 3 pcs.;
• low-fat sour cream - 100 g;
• low-calorie kefir - 100 ml;
• greens, spices - to taste.

Sausage, cucumber, radish, eggs, peeled potatoes are cut into cubes and poured into a saucepan. Greens are shredded and also added to all ingredients. Spices, sour cream and kefir are brought in, everything is poured on top mineral water... The soup is thoroughly mixed. Bon Appetit!

Dinner

A diet dinner can be a delicious treat for your family. For it, you can use fish, meat, vegetable salads and much more.

The main thing to remember is that the last meal should be no later than three hours before bedtime. If you feel hungry, drink low-fat kefir or a glass of water.

Baked mackerel

Ingredients per serving. The dish contains 138 kcal per 100 grams of product. For cooking you need:

• mackerel - 1 pc.;
• low fat yogurt - 100 g;
• half a small orange;
• garlic - 2 cloves;
• greens, salt, black pepper - to taste.

Cooking fish is very simple. The mackerel is thoroughly washed out, parallel cuts are made on the carcass. The zest is removed from the half of the orange, the juice is squeezed out. For the marinade, combine yogurt, seasonings, juice and orange zest. Mackerel is greased with marinade and wrapped in foil. The dish is prepared for 30 minutes at a temperature of 200 degrees.

Fillet in batter

Ingredients for 2 servings. This dietary supper contains 151 kcal per 100 grams of product. For cooking you need:

• chicken fillet - 400 g;
• chicken egg - 1.5 pcs.;
• rice flour - 3 tablespoons;
• spices to taste;
• mayonnaise sauce - 2 tablespoons

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

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

For kids

Do not forget about your children while taking care of your meals. Because of the millions of types of chocolate, sweets, as well as delicious burgers, hot dogs and pizza, the problem of childhood obesity has become acute in our time. Many young mothers will say that it is normal for teenagers to be overweight. However, being overweight in childhood negatively affect the condition of joints, bones and internal organs in future.

A dietary menu designed for an adult is categorically not suitable for a child's body.

You can imagine the following menu for the week

Monday

• Breakfast: semolina pancakes, fruit
• Lunch: egg salad with hard cheese, compote
• Lunch time: light soup on meat broth, meatballs with buckwheat
• Evening: fruit salad, jelly

• Breakfast: oven-baked omelet, compote
• Lunch: vegetable roll
• Lunch time: baked potatoes with liver, vegetable juice
• Evening: muesli with dried fruits, tea

• Breakfast: seafood salad, natural juice
• Lunch: cottage cheese with pieces of fruit or berries
• Lunch time: chicken broth, vegetable stew
• Evening: cereal porridge, carrot salad

• Breakfast: potato pancakes with sour cream
• Lunch: fruit smoothie
• Lunch time: borscht on chicken broth, a slice of toast bread
• Evening: buckwheat with milk

• Breakfast: syrniki, decoction of herbs
• Lunch: fruit, yogurt
• Lunch time: cabbage soup, tomato, tea
• Evening: cottage cheese with fruit, oatmeal

Of course, you can draw up a menu to reduce the weight of a child on your own, but it is better to contact a qualified nutritionist who will not only develop a weight loss program, but also add mandatory physical exercise and a complex of vitamins.

Diet recipes for the multicooker

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

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

Benefits of using a multicooker for diet food preparation

• Foods retain vitamins and nutrients.
• The dishes have excellent taste.
• No oil required for cooking.
• Constant maintenance temperature regime, allows you to exclude reheating of food.

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

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

Buckwheat. Caloric content 335 kcal per 100 g.

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

Cooking buckwheat in a multicooker is as easy as shelling pears. To make the porridge tasty, it needs to be poured into a bowl and poured over with hot water. Put on the "Porridge" mode for 20 minutes.

Lean cutlets. Caloric content is 128 kcal per 100 g.

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

Cutlets are prepared as follows: the rice is thoroughly washed and poured into the multicooker bowl, then chopped mushrooms and carrots are added. Add spices and put the multicooker in the mode for cooking rice for 30 minutes. Then we take out the ready-made rice, cool and form small cutlets. Roll the cutlet in breadcrumbs on both sides before frying.

Wheat and pumpkin porridge. Caloric content 104 kcal per 100 g.

For three servings you will need:

• peeled pumpkin - 375 g;
• washed millet - 100 g;
• a pinch of salt;
• cane sugar - 2 tablespoons;
• butter - 35 g;
• glass of water;
• milk - 300 ml.

The pumpkin is cut into pieces, crushed to a state of gruel, fried in a slow cooker for 15 minutes at 160 degrees. To prevent the pumpkin from burning, you first need to add oil to the cooking bowl. After frying, cereals, milk, water, salt, sugar are added to the multicooker. Everything is thoroughly mixed. In the mode for cooking porridge, the dish is cooked for 50 minutes. After the porridge is mixed and remains in the device on heating mode for another half hour.

Pumpkin delight

A great way to diversify your diet is to add pumpkin dishes. A wonderful vegetable has a low calorie content - only 25 calories per 100 grams of product, it also contains a large amount of vitamins and fiber.

Recipe examples

Air porridge

A simple dish will require a minimum amount of time and effort from you. For cooking, cut into small pieces 0.5 kg of peeled and washed pumpkin and put it in a steamer bowl. There, add half a glass of water and 150 grams of dried fruit, sprinkle everything on top with sugar. Cooking takes place on the "Putting out" mode for 40 minutes. When the pumpkin is ready, use a blender to grind all the ingredients. Caloric content: 210 kcal per 100 grams.

Pumpkin with honey

For a sweet, low-calorie dish, you will need: a pound of peeled pumpkin, 200 g of sweet apples, 200 g natural honey, 100 ml of water.

Cut the pumpkin and apples into slices and put on a baking sheet in the order pumpkin, apples, pumpkin. Top the ingredients with honey and add water. 2 hours in the oven at 160 degrees and your dessert is ready.

Eggplant recipes

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

Popular eggplant recipe for diet food - casserole... For three servings you will need:

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

Cut the eggplant into slices, the pepper and onion into rings, and the garlic into slices. The egg is beaten with yogurt and spices. Pour the oil into the bottom of the baking bowl and iron the vegetables in rows. Pour the mixture into a slow cooker and bake for an hour at a temperature of 100 degrees. 100 grams of the dish contains only 44 kcal.

You can also make juicy from eggplants. cutlets, which perfectly replace the meat "brothers".

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

• eggplant - 0.5 kg;
• hard cheese - 50 g;
• chicken egg - 1 pc.;
• garlic - 1.5 cloves;
• white bread - 50 g;
• bread crumbs - 50 g.

Eggplants are chopped with a knife and fried in a pan. Grate cheese and garlic on a fine grater and add to the cooled eggplant. Egg and bread, previously soaked in water or milk, are also added to the minced meat. The mixture is salted, spices and crackers are added. Everything is thoroughly mixed. Cutlets are formed from the finished minced meat and fried in a pan on both sides.

Dishes with zucchini

With any low-calorie diet, zucchini is used, since they contain only 17 kcal per 100 grams of fresh vegetable.

Some people adhere to a separate squash diet for weight loss. During such a meal, you can lose 5 kilograms per week.

Calorie Zucchini Recipes:

The easiest way to make zucchini is for a couple... The vegetable is cut into rings and laid out in a slow cooker. 15 minutes on the "Steam cooking" mode and dinner is ready.

This zucchini dish contains only 9 kcal per 100 grams.

Creamy squash soup

To prepare five servings, you will need: half of onions and carrots, a pinch of caraway seeds, 15 g of butter, a pound of peeled zucchini, half a liter of low-fat broth, herbs and spices to taste.

The butter is melted in a saucepan; first, chopped onions and carrots are placed there. Then chopped zucchini and spices are added. Frying all ingredients takes 5 minutes. Broth is poured in. You need to cook the soup until the zucchini becomes soft. After cooking, the dish is whipped with a blender, sprinkled with herbs before serving. Caloric content 34 kcal per 100 g.

Diet Salads

Many people know that salads are not easy. hearty dish for festive table, and also a wonderful tool for dealing with extra pounds. Of course, "Olivier" and similar salads cannot be classified as dietary salads, since they usually contain heavy foods.

Diet salads are made with vegetables and fruits that are easy to digest and absorb and are low in calories and fat. Such food is quickly prepared, and most importantly, it allows you to lose extra pounds in a short time. Simple recipes will help you not spend a lot of time cooking, but enjoy life.

Cabbage salad "Simple" known to many since childhood. For him you will need:

• fresh white cabbage - 250 g;
• carrots - 1 pc.;
• apple - 1 pc.;
• greens;
• olive oil;
• spices to taste.

The first step is to peel and remove all fruits and vegetables. The cabbage is finely chopped, and the carrots and apples are finely chopped. All ingredients are mixed with spices and oil. Bon Appetit!

If you want a more "substantial" snack, then you can prepare a diet chicken salad. For example, "Warm salad with chicken fillet and vegetables"... It has a low calorie content and perfectly satisfies hunger.

For cooking you will need:

• chicken fillet - 220 g;
• garlic - 1 clove;
• tomato - 1 pc.;
• celery - 30 g;
• sweet pepper - 150 g;
• olive oil - 2 tsp;
• sea ​​salt - 2 g.

It is very simple to prepare it. Vegetables must be thoroughly washed and cut into strips. Boil the chicken fillet, cool, and then chop with a knife.

Add oil, vegetables and garlic to a preheated pan. Let it go a little, add the chicken. You need to fry the salad for 7 minutes, add herbs and spices a minute before cooking.

The salad can be served not only as an appetizer, but also as a main course.

Bakery

Even a strong-willed person will want to "break" from the diet and eat a cake, cake or bun at the holiday. But nothing terrible will happen if the delicacy is baked according to a recipe for weight loss. Diet baked goods Is a great way to delight yourself and diversify your nutrition program.

Simple recipes for slimming treats:

Pie "Curd"

In order to prepare a delicious pie, you need to take half a kilogram of low-fat cottage cheese, three tablespoons of semolina, sugar, 30 g of buckwheat flour, three chicken eggs.

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

Brownie with chocolate

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

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

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

Diet baked goods can form the basis of a weight loss diet. Eat deliciously and surprise others with your ideal figure.

desserts

While losing weight, do not deny yourself goodies. Lots of recipes for diet desserts will allow you to diversify the menu and make great snacks between meals.

An excellent substitute classic sweets will become jelly... You can cook it in different ways, so this dessert will not get bored.

To prepare low calorie dessert jelly-based ingredients will require the following ingredients:

• low-calorie sour cream - 800 g;
• gelatin - 30 g;
• cane sugar - 200 g;
• fruit to taste - 150 g.

Making jelly is very simple. Gelatin dissolves in warm water, then it is thoroughly mixed with sour cream and sugars. Half of the resulting mixture is poured into a plate. Pieces of fruit are laid out in it. The rest of the sour cream-gelatinous mass is added.

The dish must be refrigerated for 8 hours.

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

Baked fruits will be healthy desserts during your diet. There is only one cooking method for such a delicacy - they need to be baked in the oven. Apples, pears in combination with citrus fruits will delight you during a tough diet, because 100 grams of the dish contains about 75 kcal.

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

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

Diet recipes from cottage cheese

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

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

You can use cottage cheese in different ways: just mixing it with herbs or fruits, baking it, whipping it in a blender, adding it to salads and main dishes. In any case, it will not do any harm to your figure.

Nutritionists advise eating cottage cheese with different percentage of fat during the diet.

Example diet sweets with cottage cheese:

Cake

For cooking you will need: a pound of low-fat cottage cheese, two tablespoons of sugar, 1 pack of gelatin, fruit to taste.

Using a blender, cottage cheese is mixed with sugar, dissolved gelatin and pieces of fruit are added to them. Everything is mixed thoroughly. The mixture is laid out in the muffin molds, and placed in the refrigerator for 8 hours.

Such a dish can be prepared not only as a dessert, but also as a main course. To do this, you need to replace fruits with vegetables, and sugar with salt and spices.

Cocktails

You can also make nutritious diet smoothies based on cottage cheese.

It is important to know that you cannot completely replace regular food with smoothies. This wonderful drink can only be consumed twice a day.

Even a child can make a smoothie, while it is not necessary to make drinks based on cottage cheese. Cocktails are mixed from milk, curdled milk, yoghurts and juices.

Diet smoothie preparation rules

• Only fresh and low-calorie foods are selected.
• Ice "steals" the taste of berries and fruits. If you want a drink cold drink, you can simply refrigerate the ingredients before cooking.
• It is better to dilute the finished cocktail with juices or fermented milk products.
• Do not use sugar or sugar substitutes in smoothies.

Slimming cocktail recipes

1. Mix two tablespoons of black currant with 50 grams of cottage cheese. Pour the mixture with a glass of pineapple juice, add a spoonful of honey. Caloric content - 94 kcal per 100 ml.
2. 4 strawberries, 50 g of banana, 100 ml of kefir, one tablespoon of steamed oatmeal, beat with a blender. Sprinkle with ground on top walnuts... Caloric content - 99 kcal per 100 ml.

There are many ready-made recipes slimming smoothies, but you can always come up with your own shake.

Diet recipe books

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

• "Recipes. Diet and Vegetarian Meals ";
• “Contemporary food. Desserts for losing weight ";
• “Contemporary food. We eat and lose weight ”;
• "Losing weight with taste."

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

In the view of losing weight, diet food is something tasteless, but necessary to lose weight. Let's try to dispel this myth and prove that diet meals are not only good for health and help to reduce weight, but also delicious. You can even make diet desserts for those with a sweet tooth without harming your figure.

• Diet food prescribes what is necessary and beneficial to the body. Fatty, smoked, refined foods, sweet juices and carbonated water are excluded from the diet.
• The calorie content of dietary food is usually 1300-1500 kcal per day. It is recommended to stick to next rule: Expense more calories than food.
• Fresh fruits and vegetables should be preferred in the diet.
• It is recommended to prepare diet meals by boiling, baking or steaming. These cooking methods can significantly reduce the calorie content of food.
• Full meals (breakfast, lunch and dinner) allow 2-3 small snacks between meals. Small portions and fractional meals help to avoid "hunger" attacks.
• For a better metabolism and removal of toxins, 1.5-2 liters of clean water should be consumed.

Diet food: recipes with photos

In preparing diet food, weight loss recipes are not difficult and time-consuming. Here are some simple dietary recipes for weight loss.

Healthy dietary Orange cocktail for breakfast

In a blender, mix yellow or orange bell peppers, carrots, persimmons, 100 g of low-fat kefir or yogurt. Poured into glasses. A healthy dietary vitamin breakfast is ready.

Tuna salad: diet food, simple recipe

1. Sheet green salad laid out on a large platter.
2. Pieces canned tuna and the boiled egg quarters are placed on top.
3. Cut the tomatoes into slices and place evenly over the dish.
4. sprinkle soy sauce, garnished with olives, chopped green onions and herbs (dill, parsley, basil).

Diet celery soup with meatballs

1. Chopped vegetables are dipped into boiling water: stalks stalked celery, sweet bell pepper, carrots.
2. Ground turkey or chicken meat is formed into meatballs and dipped in a boiling vegetable broth... Salt the soup to taste and cook for 20 minutes.
3. You can add your favorite spices and finely chopped dill or other herbs to the finished soup.

Diet vegetable casserole

1. For the casserole, you can use any vegetables:, sweet bell peppers, cauliflower, Brussels sprouts, onions, carrots, eggplants, pumpkin.
2. The vegetables are washed, peeled and cut into large pieces in a bowl. Black pepper and other spices are added to the vegetable mixture to taste. Salt a little and sprinkle with a little vegetable oil.
3. A baking dish is greased with vegetable oil and filled with a vegetable mixture. Vegetables are covered with foil and placed in the oven for 30 minutes at a temperature of 200 degrees.
4. Beat two eggs with milk and add some salt. The mixture is poured into a mold with vegetables, sprinkled with grated cheese and baked for another 10-15 minutes until fully cooked without foil.

How to lose weight with maximum results?

It often happens that a person, having made a decision to lose weight, rushes to extremes, considering a healthy diet or a forced hunger strike, supposedly only in this way can you lose the hated kilograms. In fact, this is not at all the case.

Losing weight in no case should refuse to eat, so as not to violate hormonal background the body needs breakfast, lunch and dinner. The only thing that needs to be taken into account is that there should be diet food on the table, it will help with the problem of excess weight, while not harming health, but, on the contrary, strengthening it.

What should be avoided when eating a diet

Fats, flour and sugar-containing foods are the most nutritious, therefore diet food for weight loss excludes them from the diet of a person who has decided to lose weight. This is all sweet (cakes, sweets, carbonated drinks and others, which contain sugar), bakery and flour products(pasta, buns, cookies), fatty (bacon, sausages, cheeses, mayonnaise) and other products not related to this type of food as diet food.

The recipes for the diet are actually varied, that is, diet food in no way means giving up goodies. One has only to remove the above products from the menu, reduce salt intake, since it tends to retain water in the body, and this does not contribute to weight loss. And of course, you should give up alcohol - this drink is not only high-calorie, but also contains sugar, and also induces appetite.

What is considered a diet food

6. Stewed vegetables, green salad of cucumbers, herbs and olives, kefir, fermented baked milk or any other unsweetened drink.

Salads can be seasoned with a few drops of olive oil, low-fat sour cream, classic yogurt. Soups are best cooked without potatoes.

Diet food: recipes for dinner

The right dinner for dietary diet should consist of natural carbohydrates and proteins. What can you eat for dinner?

• Steamed turkey or lean beef patties.
• Brown rice.
• Cauliflower
• Stewed fish.
• Cabbage cutlets.
• Various fruit or vegetable smoothies.

Based on all of the above, it is necessary to learn that diet food can be very tasty and varied. You don't have to starve yourself to lose those extra pounds.

And in conclusion: how not to overeat before bed

• Drink a glass of liquid before dinner: it can be water, kefir or herbal tea... So your body is full and does not require re-eating just before bed.
• Never drink sugary juices and water, they will only increase the feeling of hunger.
• Keep in the refrigerator only dietary products, thus you will lose the desire to snack on various harmful substances.
• Brush your teeth after your last meal as a final step. Make it a habit.
• Don't go into the kitchen after dinner unnecessarily.

That's all. Lose weight with taste!